{"id":14726,"date":"2026-03-02T08:13:54","date_gmt":"2026-03-02T08:13:54","guid":{"rendered":"https:\/\/western-pharmaceutical.com\/en\/?p=14726"},"modified":"2026-03-03T19:49:41","modified_gmt":"2026-03-03T19:49:41","slug":"idmancilar-ucun-zd-riski-v-yuk-idaretmsi-saslari","status":"publish","type":"post","link":"https:\/\/western-pharmaceutical.com\/en\/?p=14726","title":{"rendered":"Idman\u00e7\u0131lar \u00fc\u00e7\u00fcn z\u0259d\u0259 riski v\u0259 y\u00fck idar\u0259etm\u0259si \u0259saslar\u0131"},"content":{"rendered":"Idman\u00e7\u0131lar \u00fc\u00e7\u00fcn z\u0259d\u0259 riski v\u0259 y\u00fck idar\u0259etm\u0259si \u0259saslar\u0131<\/title><\/p>\n<h1>Az\u0259rbaycanda idman\u00e7\u0131lar\u0131n z\u0259d\u0259l\u0259nm\u0259 riskini nec\u0259 azaltmaq olar – y\u00fck idar\u0259etm\u0259si v\u0259 b\u0259rpa \u00fczr\u0259 add\u0131m-add\u0131m t\u0259limat<\/h1>\n<p>Az\u0259rbaycanda idman\u0131n inki\u015faf\u0131 il\u0259 b\u0259rab\u0259r, idman\u00e7\u0131lar\u0131n performans\u0131n\u0131 art\u0131rmaq v\u0259 karyeralar\u0131n\u0131 uzatmaq \u00fc\u00e7\u00fcn z\u0259d\u0259l\u0259nm\u0259l\u0259rin qar\u015f\u0131s\u0131n\u0131 almaq daha da vacib olur. Bu m\u0259qal\u0259d\u0259, m\u00fcasir idman elminin \u0259sas prinsipl\u0259ri \u0259sas\u0131nda, y\u00fck idar\u0259etm\u0259sinin, planla\u015fd\u0131rman\u0131n v\u0259 b\u0259rpan\u0131n praktiki add\u0131mlar\u0131n\u0131 ara\u015fd\u0131rac\u0131q. T\u00fcrkiy\u0259d\u0259 tibbi m\u0259rk\u0259zl\u0259r, m\u0259s\u0259l\u0259n, <a href=\"https:\/\/nashvilleneuroscience.com\/\">https:\/\/istanbulhastaneleri.net\/<\/a>, idman tibbi sah\u0259sind\u0259 geni\u015f t\u0259cr\u00fcb\u0259y\u0259 malik olsa da, yerli kontekstd\u0259 bu bilikl\u0259rin t\u0259tbiqi \u00f6z\u00fcn\u0259m\u0259xsus yana\u015fma t\u0259l\u0259b edir. Biz Az\u0259rbaycan idman\u00e7\u0131lar\u0131 v\u0259 m\u0259\u015fq\u00e7il\u0259ri \u00fc\u00e7\u00fcn \u0259l\u00e7atan olan \u00fcsullara diqq\u0259t yetir\u0259c\u0259yik.<\/p>\n<h2>Z\u0259d\u0259 riskinin idar\u0259 edilm\u0259si – ilk add\u0131mlar<\/h2>\n<p>Z\u0259d\u0259l\u0259nm\u0259nin qar\u015f\u0131s\u0131n\u0131 almaq, yaln\u0131z m\u0259\u015fq zaman\u0131 diqq\u0259tli olmaqdan daha \u00e7oxdur. Bu, idman\u00e7\u0131n\u0131n b\u00fct\u00fcn h\u0259yat t\u0259rzin\u0259 daxil olan sistemli prosesdir. Riskin idar\u0259 edilm\u0259sin\u0259 ba\u015flamaq \u00fc\u00e7\u00fcn ilk add\u0131m f\u0259rdi risk faktorlar\u0131n\u0131 qiym\u0259tl\u0259ndirm\u0259kdir. H\u0259r bir idman\u00e7\u0131n\u0131n b\u0259d\u0259n qurulu\u015fu, m\u0259\u015fq ke\u00e7mi\u015fi v\u0259 h\u0259tta genetikas\u0131 f\u0259rqlidir. Az\u0259rbaycanda futbol, g\u00fcl\u0259\u015f, c\u00fcdo v\u0259 a\u011f\u0131r atletika kimi idman n\u00f6vl\u0259ri \u00fcst\u00fcnl\u00fck t\u0259\u015fkil etdiyind\u0259n, h\u0259r birinin \u00f6z\u00fcn\u0259m\u0259xsus risk profili var.<\/p>\n<p>M\u0259s\u0259l\u0259n, g\u00fcl\u0259\u015f\u00e7il\u0259r \u00fc\u00e7\u00fcn boyun v\u0259 diz \u0259lav\u0259l\u0259ri, futbol\u00e7ular \u00fc\u00e7\u00fcn is\u0259 \u00e7arpay\u0131 v\u0259 ayaq bil\u0259yi daha \u00e7ox risk alt\u0131ndad\u0131r. Bu riskl\u0259ri m\u00fc\u0259yy\u0259n etdikd\u0259n sonra, onlar\u0131 idar\u0259 etm\u0259k \u00fc\u00e7\u00fcn f\u0259rdil\u0259\u015fdirilmi\u015f plan haz\u0131rlamaq m\u00fcmk\u00fcn olur. Bu plana m\u0259\u015fq h\u0259cminin v\u0259 intensivliyinin qradasiyas\u0131, d\u00fczg\u00fcn texnikan\u0131n \u00f6yr\u0259nilm\u0259si v\u0259 b\u0259rpa \u00fc\u00e7\u00fcn vaxt ayr\u0131lmas\u0131 daxildir.<\/p>\n<h3>F\u0259rdi risk qiym\u0259tl\u0259ndirm\u0259si \u00fc\u00e7\u00fcn \u0259sas amill\u0259r<\/h3>\n<p>H\u0259r idman\u00e7\u0131 \u00f6z z\u0259if v\u0259 g\u00fccl\u00fc t\u0259r\u0259fl\u0259rini bilm\u0259lidir. A\u015fa\u011f\u0131dak\u0131 amill\u0259ri n\u0259z\u0259rd\u0259n ke\u00e7irin:<\/p>\n<ul>\n<li>\u018fvv\u0259lki z\u0259d\u0259l\u0259rin tarix\u00e7\u0259si – k\u00f6hn\u0259 z\u0259d\u0259l\u0259r tam b\u0259rpa olunmay\u0131bsa, yenid\u0259n z\u0259d\u0259l\u0259nm\u0259 riski y\u00fcks\u0259kdir.<\/li>\n<li>B\u0259d\u0259nin h\u0259r\u0259k\u0259t diapazonu – m\u0259hdud h\u0259r\u0259k\u0259t diapazonu olan oynaqlar daha \u00e7ox risk da\u015f\u0131y\u0131r.<\/li>\n<li>\u018fz\u0259l\u0259 balans\u0131 – qar\u015f\u0131l\u0131ql\u0131 \u0259z\u0259l\u0259 qruplar\u0131 aras\u0131nda g\u00fcc disbalans\u0131 (m\u0259s\u0259l\u0259n, d\u00f6rdb\u0259ndin arxa hiss\u0259sinin \u00f6n hiss\u0259sind\u0259n z\u0259if olmas\u0131) z\u0259d\u0259y\u0259 s\u0259b\u0259b ola bil\u0259r.<\/li>\n<li>Dayan\u0131ql\u0131q v\u0259 d\u00f6z\u00fcml\u00fcl\u00fck s\u0259viyy\u0259si – yor\u011funluq texnikan\u0131n pozulmas\u0131na v\u0259 q\u0259zaya s\u0259b\u0259b olur.<\/li>\n<li>Ya\u015f v\u0259 inki\u015faf m\u0259rh\u0259l\u0259si – g\u0259nc idman\u00e7\u0131larda b\u00f6y\u00fcm\u0259 l\u00f6vh\u0259l\u0259ri, t\u0259cr\u00fcb\u0259li idman\u00e7\u0131larda is\u0259 oynaqlar\u0131n k\u00f6hn\u0259lm\u0259si riski art\u0131r\u0131r.<\/li>\n<li>Psixoloji faktorlar – diqq\u0259tsizlik, h\u0259ddind\u0259n art\u0131q \u00f6z\u00fcn\u0259 inam v\u0259 ya stres z\u0259d\u0259 riskini art\u0131ra bil\u0259r.<\/li>\n<li>Qidalanma v\u0259 hidratasiya – kifay\u0259t q\u0259d\u0259r enerji v\u0259 maye olmadan b\u0259d\u0259n stress\u0259 davam g\u0259tir\u0259 bilmir.<\/li>\n<li>Yuxu keyfiyy\u0259ti v\u0259 miqdar\u0131 – b\u0259rpa prosesinin \u0259sas hiss\u0259sidir.<\/li>\n<\/ul>\n<h2>Y\u00fck idar\u0259etm\u0259si – planla\u015fd\u0131rman\u0131n elmi \u0259saslar\u0131<\/h2>\n<p>Y\u00fck idar\u0259etm\u0259si, idman\u00e7\u0131n\u0131n m\u0259\u015fq, yar\u0131\u015f v\u0259 b\u0259rpa d\u00f6vrl\u0259ri zaman\u0131 b\u0259d\u0259n\u0259 t\u0259sir ed\u0259n fiziki stressi sistemli \u015f\u0259kild\u0259 planla\u015fd\u0131rmaq v\u0259 t\u0259nziml\u0259m\u0259k prosesidir. Az\u0259rbaycanda \u0259n\u0259n\u0259vi m\u0259\u015fq metodlar\u0131 \u00e7ox vaxt “daha \u00e7ox, daha yax\u015f\u0131d\u0131r” prinsipin\u0259 \u0259saslan\u0131rd\u0131. Lakin m\u00fcasir idman elmi g\u00f6st\u0259rir ki, “d\u00fczg\u00fcn planla\u015fd\u0131r\u0131lm\u0131\u015f daha az, daha effektivdir”. Y\u00fck idar\u0259etm\u0259sinin m\u0259qs\u0259di performans\u0131 maksimuma \u00e7atd\u0131rmaqla yana\u015f\u0131, h\u0259ddind\u0259n art\u0131q y\u00fckl\u0259nm\u0259 v\u0259 n\u0259tic\u0259d\u0259 z\u0259d\u0259l\u0259nm\u0259 riskini minimuma endirm\u0259kdir.<\/p>\n<p><img src=\"https:\/\/img1.daumcdn.net\/thumb\/S1200x630\/?fname=https:\/\/t1.daumcdn.net\/news\/202411\/15\/yonhap\/20241115200629306bbkb.jpg\" alt=\"https:\/\/istanbulhastaneleri.net\/\" loading=\"lazy\"><\/p>\n<p>Bu proses \u00fc\u00e7 \u0259sas komponentd\u0259n ibar\u0259tdir: y\u00fck\u00fcn miqdar\u0131 (n\u0259 q\u0259d\u0259r), y\u00fck\u00fcn intensivliyi (n\u0259 q\u0259d\u0259r \u00e7\u0259tin) v\u0259 y\u00fck\u00fcn tezliyi (n\u0259 q\u0259d\u0259r tez-tez). Bu komponentl\u0259rin balansla\u015fd\u0131r\u0131lmas\u0131 \u00e7ox vacibdir. M\u0259s\u0259l\u0259n, milli \u00e7empionat v\u0259 Avropa liqas\u0131 oyunlar\u0131 aras\u0131nda qalmaq olan Az\u0259rbaycan futbol klublar\u0131n\u0131n oyun\u00e7ular\u0131 \u00fc\u00e7\u00fcn y\u00fck idar\u0259etm\u0259si x\u00fcsusil\u0259 \u0259h\u0259miyy\u0259tlidir.<\/p>\n<table>\n<thead>\n<tr>\n<th>Y\u00fck Parametri<\/th>\n<th>T\u0259sviri<\/th>\n<th>\u00d6l\u00e7\u00fc Vahidi v\u0259 ya G\u00f6st\u0259ricisi<\/th>\n<th>Risk S\u0259viyy\u0259si<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>H\u0259cm (Volume)<\/td>\n<td>\u00dcmumi i\u015f miqdar\u0131 (m\u0259s\u0259l\u0259n, qa\u00e7\u0131lan m\u0259saf\u0259, \u00e7\u0259kil\u0259n \u00e7\u0259ki)<\/td>\n<td>Kilometr, ton, d\u0259qiq\u0259<\/td>\n<td>H\u0259ddind\u0259n art\u0131q art\u0131m z\u0259d\u0259 riskini k\u0259skin art\u0131r\u0131r<\/td>\n<\/tr>\n<tr>\n<td>\u0130ntensivlik (Intensity)<\/td>\n<td>F\u0259aliyy\u0259tin \u00e7\u0259tinlik d\u0259r\u0259c\u0259si (maksimumun faizi kimi)<\/td>\n<td>Maksimum \u00fcr\u0259k d\u00f6y\u00fcnt\u00fcs\u00fcn\u00fcn %, 1RM-nin %<\/td>\n<td>Y\u00fcks\u0259k intensivlik tez yor\u011funlu\u011fa s\u0259b\u0259b olur<\/td>\n<\/tr>\n<tr>\n<td>Tezlik (Frequency)<\/td>\n<td>M\u0259\u015fql\u0259rin v\u0259 ya y\u00fcks\u0259k y\u00fckl\u0259rin say\u0131<\/td>\n<td>H\u0259ft\u0259d\u0259 m\u0259\u015fq say\u0131, g\u00fcnd\u0259 sessiya say\u0131<\/td>\n<td>B\u0259rpa \u00fc\u00e7\u00fcn kifay\u0259t q\u0259d\u0259r vaxt burax\u0131lmazsa risk art\u0131r<\/td>\n<\/tr>\n<tr>\n<td>Monotonluq (Monotony)<\/td>\n<td>M\u0259\u015fq proqram\u0131n\u0131n r\u00fctub\u0259ti v\u0259 t\u0259krarolunmas\u0131<\/td>\n<td>A\u015fa\u011f\u0131 r\u00fctub\u0259t = daha y\u00fcks\u0259k risk<\/td>\n<td>H\u0259ddind\u0259n art\u0131q eyni h\u0259r\u0259k\u0259tl\u0259r \u0259z\u0259l\u0259 disbalans\u0131 yarad\u0131r<\/td>\n<\/tr>\n<tr>\n<td>M\u0259\u015fq Stressi (Training Stress Score)<\/td>\n<td>H\u0259cm v\u0259 intensivliyin birl\u0259\u015fmi\u015f t\u0259sirinin x\u00fclas\u0259si<\/td>\n<td>\u015e\u0259rti vahidl\u0259r (TSS, sRF)<\/td>\n<td>K\u0259skin art\u0131m “overtraining” sindromuna g\u0259tirib \u00e7\u0131xar\u0131r<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>M\u0259\u015fq plan\u0131n\u0131n qurulmas\u0131 – add\u0131mlar<\/h3>\n<p>Effektiv m\u0259\u015fq plan\u0131 qurmaq \u00fc\u00e7\u00fcn a\u015fa\u011f\u0131dak\u0131 add\u0131mlar\u0131 izl\u0259yin:<\/p>\n<ol>\n<li>M\u0259qs\u0259d m\u00fc\u0259yy\u0259nl\u0259\u015fdirin: M\u00f6vs\u00fcm\u00fcn \u0259sas m\u0259qs\u0259di n\u0259dir? (M\u0259s\u0259l\u0259n, Premyer Liqada \u00e7empionluq, Avropa \u00e7empionat\u0131nda i\u015ftirak).<\/li>\n<li>M\u00f6vs\u00fcm\u00fc d\u00f6vrl\u0259r\u0259 b\u00f6l\u00fcn: Haz\u0131rl\u0131q d\u00f6vr\u00fc, yar\u0131\u015f d\u00f6vr\u00fc, ke\u00e7id d\u00f6vr\u00fc (off-season). H\u0259r d\u00f6vr\u00fcn \u00f6z prioritetl\u0259ri var.<\/li>\n<li>Makrod\u00f6vr\u00fc planlay\u0131n: B\u00fct\u00fcn m\u00f6vs\u00fcm \u00fc\u00e7\u00fcn \u00fcmumi plan haz\u0131rlay\u0131n, \u0259sas yar\u0131\u015f tarixl\u0259rini qeyd edin.<\/li>\n<li>Mezod\u00f6vr\u00fc t\u0259yin edin: 3-6 h\u0259ft\u0259lik bloklar \u015f\u0259klind\u0259, h\u0259r blokda konkret inki\u015faf m\u0259qs\u0259di (m\u0259s\u0259l\u0259n, \u0259sas g\u00fcc, maksimum g\u00fcc, d\u00f6z\u00fcml\u00fcl\u00fck).<\/li>\n<li>Mikrod\u00f6vr\u00fc qurun: 7-10 g\u00fcnl\u00fck plan, burada h\u0259r g\u00fcn\u00fcn m\u0259qs\u0259di (a\u011f\u0131r m\u0259\u015fq, y\u00fcng\u00fcl m\u0259\u015fq, aktiv b\u0259rpa, tam istirah\u0259t) ayd\u0131n \u015f\u0259kild\u0259 g\u00f6st\u0259rilir.<\/li>\n<li>Monitorinq sistemi qura\u015fd\u0131r\u0131n: \u0130dman\u00e7\u0131n\u0131n \u00f6z hissl\u0259rini (RPE \u015fkalas\u0131), yuxu keyfiyy\u0259tini, \u00fcr\u0259k d\u00f6y\u00fcnt\u00fcs\u00fcn\u00fc v\u0259 dig\u0259r g\u00f6st\u0259ricil\u0259ri qeyd etm\u0259si.<\/li>\n<li>\u00c7evik olun: Plan s\u0259rt re\u00e7et\u0259 deyil, b\u0259l\u0259d\u00e7idir. \u0130dman\u00e7\u0131n\u0131n v\u0259ziyy\u0259tin\u0259 g\u00f6r\u0259 d\u0259yi\u015fiklikl\u0259r etm\u0259y\u0259 haz\u0131r olun.<\/li>\n<\/ol>\n<h2>B\u0259rpa prosesinin optimalla\u015fd\u0131r\u0131lmas\u0131<\/h2>\n<p>B\u0259rpa, m\u0259\u015fqin \u00f6z\u00fc q\u0259d\u0259r vacibdir. M\u0259\u015fq zaman\u0131 \u0259z\u0259l\u0259 lifl\u0259ri z\u0259d\u0259l\u0259nir v\u0259 b\u0259rpa prosesind\u0259 onlar daha g\u00fccl\u00fc \u015f\u0259kild\u0259 b\u0259rpa olunur. Az\u0259rbaycan iqlimi (quru, isti yaylar v\u0259 soyuq q\u0131\u015flar) v\u0259 \u0259n\u0259n\u0259vi qida m\u0259d\u0259niyy\u0259ti b\u0259rpa prosesin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. B\u0259rpa yaln\u0131z m\u0259\u015fqd\u0259n sonra deyil, davaml\u0131 proses kimi ba\u015fa d\u00fc\u015f\u00fclm\u0259lidir.<\/p>\n<p>B\u0259rpan\u0131n \u0259sas s\u00fctunlar\u0131 a\u015fa\u011f\u0131dak\u0131lard\u0131r: yuxu, qidalanma, hidratasiya, aktiv b\u0259rpa v\u0259 stressin idar\u0259 edilm\u0259si. H\u0259r birinin \u00f6z rolu var v\u0259 onlar bir-birini tamamlay\u0131r. M\u0259s\u0259l\u0259n, kifay\u0259t q\u0259d\u0259r yuxu olmadan, qidalardan al\u0131nan qida madd\u0259l\u0259ri effektiv \u015f\u0259kild\u0259 istifad\u0259 oluna bilm\u0259z.<\/p>\n<h3>Yuxunun idman performans\u0131na t\u0259siri<\/h3>\n<p>Yuxu \u0259n g\u00fccl\u00fc b\u0259rpa vasit\u0259sidir. D\u0259rin yuxu zaman\u0131 b\u00f6y\u00fcm\u0259 hormonunun ifraz\u0131 pik h\u0259dd\u0259 \u00e7at\u0131r, bu da \u0259z\u0259l\u0259l\u0259rin b\u0259rpas\u0131 v\u0259 g\u00fccl\u0259nm\u0259si \u00fc\u00e7\u00fcn vacibdir. Az\u0259rbaycanda, x\u00fcsus\u0259n d\u0259 s\u0259f\u0259r zaman\u0131 v\u0259 ya televiziya yay\u0131m\u0131na g\u00f6r\u0259 gec\u0259 yar\u0131s\u0131ndan sonra ba\u015flayan yar\u0131\u015flarda, yuxu rejiminin qorunmas\u0131 \u00e7\u0259tin ola bil\u0259r.<\/p>\n<ul>\n<li>H\u0259d\u0259f: H\u0259r gec\u0259 7-9 saat keyfiyy\u0259tli yuxu.<\/li>\n<li>Qaydalar: H\u0259r g\u00fcn eyni saatda yatmaq v\u0259 oyanmaq, yataq ota\u011f\u0131n\u0131 qaranl\u0131q, s\u0259rin v\u0259 s\u0259ssiz saxlamaq.<\/li>\n<li>Yuxudan \u0259vv\u0259l: Mavi i\u015f\u0131q m\u0259nb\u0259l\u0259rind\u0259n (telefon, plan\u015fet) 1 saat \u0259vv\u0259l uzaqla\u015fmaq, kofeind\u0259n qa\u00e7\u0131nmaq.<\/li>\n<li>G\u00fcnd\u00fcz yuxusu: \u018fg\u0259r gec\u0259 yuxusu kifay\u0259t deyils\u0259, 20-30 d\u0259qiq\u0259lik g\u00fcnd\u00fcz yuxusu enerjini b\u0259rpa ed\u0259 bil\u0259r, lakin gec\u0259 yuxusuna mane olmamal\u0131d\u0131r.<\/li>\n<li>Monitorinq: Yuxu m\u00fcdd\u0259tini v\u0259 keyfiyy\u0259tini t\u0259tbiql\u0259r v\u0259 ya sad\u0259 jurnal vasit\u0259sil\u0259 izl\u0259m\u0259k.<\/li>\n<\/ul>\n<h2>Qidalanma v\u0259 hidratasiya strategiyalar\u0131<\/h2>\n<p>Az\u0259rbaycan m\u0259tb\u0259xi z\u0259ngin v\u0259 dadl\u0131d\u0131r, lakin pe\u015f\u0259kar idman\u00e7\u0131 \u00fc\u00e7\u00fcn \u0259n\u0259n\u0259vi yem\u0259kl\u0259rin t\u0259rkibini v\u0259 vaxt\u0131n\u0131 optimalla\u015fd\u0131rmaq laz\u0131md\u0131r. Qidalanman\u0131n \u0259sas m\u0259qs\u0259di enerji t\u0259min etm\u0259k, b\u0259rpa prosesini d\u0259st\u0259kl\u0259m\u0259k v\u0259 immun sistemini g\u00fccl\u0259ndirm\u0259kdir. Manqal, plov v\u0259 ya\u011fl\u0131 \u0259t yem\u0259kl\u0259ri enerji il\u0259 z\u0259ngin olsa da, m\u0259\u015fqd\u0259n \u0259vv\u0259l v\u0259 sonra onlar\u0131n istehlak\u0131 diqq\u0259tl\u0259 planla\u015fd\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n<p><img src=\"https:\/\/images.ps-aws.com\/c?url=https%3A%2F%2Fd3cm515ijfiu6w.cloudfront.net%2Fwp-content%2Fuploads%2F2025%2F09%2F19084748%2Fmclaren-garage-2025-azerbaijan-grand-prix-1320x742.jpg\" alt=\"https:\/\/istanbulhastaneleri.net\/\" loading=\"lazy\"><\/p>\n<p>Hidratasiya is\u0259 performans\u0131n v\u0259 b\u0259rpan\u0131n a\u00e7ar\u0131d\u0131r. Az su i\u00e7m\u0259k yor\u011funlu\u011fu tezl\u0259\u015fdirir, diqq\u0259ti pozur v\u0259 b\u0259rpa prosesini l\u0259ngidir. \u0130sti yay aylar\u0131nda Bak\u0131da v\u0259 ya regionlarda m\u0259\u015fq ed\u0259rk\u0259n maye itkisi x\u00fcsusil\u0259 y\u00fcks\u0259k ola bil\u0259r.<\/p>\n<table>\n<thead>\n<tr>\n<th>Vaxt<\/th>\n<th>Qidalanma M\u0259qs\u0259di<\/th>\n<th>Az\u0259rbaycan Kontekstind\u0259 T\u0259klifl\u0259r<\/th>\n<th>Hidratasiya T\u0259klifi<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>M\u0259\u015fqd\u0259n 3-4 saat \u0259vv\u0259l<\/td>\n<td>Enerji anbar\u0131n\u0131 doldurmaq<\/td>\n<td>\u00c7\u00f6r\u0259k, qar\u011f\u0131dal\u0131 \u00e7\u00f6r\u0259yi, az ya\u011fl\u0131 pendir, qaymaq, bal il\u0259 d\u00fcy\u00fc<\/td>\n<td>500 ml su, t\u0259dric\u0259n i\u00e7m\u0259k<\/td>\n<\/tr>\n<tr>\n<td>M\u0259\u015fqd\u0259n 30-60 d\u0259q \u0259vv\u0259l<\/td>\n<td>Son enerji d\u0259st\u0259yi<\/td>\n<td>Meyv\u0259 (banan, alma), quru meyv\u0259 (\u0259rik, ki\u015fmi\u015f)<\/td>\n<td>200-300 ml su<\/td>\n<\/tr>\n<tr>\n<td>M\u0259\u015fq zaman\u0131 (60 d\u0259q-d\u0259n \u00e7ox)<\/td>\n<td>Enerjini v\u0259 mayeni saxlatmaq<\/td>\n<td>\u0130dman i\u00e7kisi, enerji jel\u0131 (\u0259l\u00e7atan deyils\u0259,<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>M\u0259\u015fqd\u0259n d\u0259rhal sonra b\u0259rpa prosesini ba\u015flatmaq \u00fc\u00e7\u00fcn karbohidrat v\u0259 z\u00fclal q\u0259bulu vacibdir. Bu, \u0259z\u0259l\u0259 lifl\u0259rinin b\u0259rpas\u0131na v\u0259 enerji ehtiyatlar\u0131n\u0131n yenid\u0259n doldurulmas\u0131na k\u00f6m\u0259k edir. Az\u0259rbaycan m\u0259tb\u0259xind\u0259 bu m\u0259qs\u0259dl\u0259 az ya\u011fl\u0131 k\u0259smik, qat\u0131q, toyuq v\u0259 ya bal\u0131q \u0259tind\u0259n istifad\u0259 edil\u0259 bil\u0259r, yan\u0131nda \u00e7\u00f6r\u0259k v\u0259 ya qaynad\u0131lm\u0131\u015f kartof il\u0259 birlikd\u0259. For a quick, neutral reference, see <a href=\"https:\/\/www.fifa.com\/tournaments\/mens\/worldcup\">FIFA World Cup hub<\/a>.<\/p>\n<p>G\u00fcnd\u0259lik su balans\u0131n\u0131 saxlamaq \u00fc\u00e7\u00fcn m\u0259\u015fq edilm\u0259y\u0259n g\u00fcnl\u0259rd\u0259 d\u0259 kifay\u0259t q\u0259d\u0259r su, \u00e7ay v\u0259 ya t\u0259z\u0259 s\u0131x\u0131lm\u0131\u015f meyv\u0259 \u015fir\u0259l\u0259ri i\u00e7m\u0259k t\u00f6vsiy\u0259 olunur. Qida v\u0259 maye q\u0259bulunun nizaml\u0131 olmas\u0131, g\u00fcnd\u0259lik h\u0259yatda da enerji s\u0259viyy\u0259sini sabit saxlay\u0131r.<\/p>\n<h3>Psixoloji haz\u0131rl\u0131q v\u0259 motivasiya<\/h3>\n<p>\u0130dman n\u0259tic\u0259l\u0259rinin yax\u015f\u0131la\u015fd\u0131r\u0131lmas\u0131nda fiziki haz\u0131rl\u0131q q\u0259d\u0259r psixoloji haz\u0131rl\u0131q da m\u00fch\u00fcm rol oynay\u0131r. M\u0259qs\u0259d qoyma, diqq\u0259t m\u0259rk\u0259zl\u0259\u015fdirm\u0259 v\u0259 stressin idar\u0259 edilm\u0259si kimi \u00fcsullar m\u0259\u015fql\u0259rin effektivliyini art\u0131ra bil\u0259r.<\/p>\n<p>Real v\u0259 \u00f6l\u00e7\u00fcl\u0259 bil\u0259n m\u0259qs\u0259dl\u0259r qoymaq ir\u0259lil\u0259yi\u015fi izl\u0259m\u0259y\u0259 v\u0259 motivasiyan\u0131 qoruma\u011fa k\u00f6m\u0259k edir. H\u0259r h\u0259ft\u0259 \u00fc\u00e7\u00fcn ki\u00e7ik, ayd\u0131n tap\u015f\u0131r\u0131qlar m\u00fc\u0259yy\u0259n etm\u0259k, uzunm\u00fcdd\u0259tli h\u0259d\u0259fl\u0259r\u0259 \u00e7atmaq \u00fc\u00e7\u00fcn daha asan yol t\u0259qdim edir. For general context and terms, see <a href=\"https:\/\/www.uefa.com\/uefachampionsleague\/\">UEFA Champions League hub<\/a>.<\/p>\n<p>M\u0259\u015fq zaman\u0131 diqq\u0259ti n\u0259f\u0259s\u0259 v\u0259 h\u0259r\u0259k\u0259t texnikas\u0131na y\u00f6n\u0259ltm\u0259k performans\u0131 yax\u015f\u0131la\u015fd\u0131ra v\u0259 z\u0259d\u0259 riskini azalda bil\u0259r. M\u0259\u015fqd\u0259n sonra is\u0259 rahatlama \u00fc\u00e7\u00fcn vaxt ay\u0131rmaq psixoloji b\u0259rpan\u0131n vacib hiss\u0259sidir. Bu yana\u015fmalar idman\u0131 g\u00fcnd\u0259lik h\u0259yat\u0131n daha tarazla\u015fd\u0131r\u0131lm\u0131\u015f v\u0259 davaml\u0131 bir hiss\u0259sin\u0259 \u00e7evirir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Idman\u00e7\u0131lar \u00fc\u00e7\u00fcn z\u0259d\u0259 riski v\u0259 y\u00fck idar\u0259etm\u0259si \u0259saslar\u0131 Az\u0259rbaycanda idman\u00e7\u0131lar\u0131n z\u0259d\u0259l\u0259nm\u0259 riskini nec\u0259 azaltmaq olar – y\u00fck idar\u0259etm\u0259si v\u0259 b\u0259rpa \u00fczr\u0259 add\u0131m-add\u0131m t\u0259limat Az\u0259rbaycanda idman\u0131n inki\u015faf\u0131 il\u0259 b\u0259rab\u0259r, idman\u00e7\u0131lar\u0131n performans\u0131n\u0131 art\u0131rmaq v\u0259 karyeralar\u0131n\u0131 uzatmaq \u00fc\u00e7\u00fcn z\u0259d\u0259l\u0259nm\u0259l\u0259rin qar\u015f\u0131s\u0131n\u0131 almaq daha da vacib olur. Bu m\u0259qal\u0259d\u0259, m\u00fcasir idman elminin \u0259sas prinsipl\u0259ri \u0259sas\u0131nda, y\u00fck idar\u0259etm\u0259sinin, planla\u015fd\u0131rman\u0131n v\u0259 b\u0259rpan\u0131n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=\/wp\/v2\/posts\/14726"}],"collection":[{"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14726"}],"version-history":[{"count":1,"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=\/wp\/v2\/posts\/14726\/revisions"}],"predecessor-version":[{"id":14727,"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=\/wp\/v2\/posts\/14726\/revisions\/14727"}],"wp:attachment":[{"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14726"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14726"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/western-pharmaceutical.com\/en\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14726"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}