{"id":4496,"date":"2026-10-28T09:00:00","date_gmt":"2026-10-28T06:00:00","guid":{"rendered":"https:\/\/probodysystems.com\/blog\/ems-sonrasi-kas-agrisi\/"},"modified":"2026-10-28T10:18:09","modified_gmt":"2026-10-28T07:18:09","slug":"ems-sonrasi-kas-agrisi","status":"publish","type":"post","link":"https:\/\/probodysystems.com\/bg\/blog\/ems-sonrasi-kas-agrisi\/","title":{"rendered":"EMS Sonras\u0131 Kas A\u011fr\u0131s\u0131: Ne Kadar S\u00fcrer, Normal mi, Nas\u0131l Ge\u00e7er?"},"content":{"rendered":"<p><strong>K\u0131sa cevap:<\/strong> EMS sonras\u0131 kas a\u011fr\u0131s\u0131 \u00e7o\u011fu zaman normaldir. \u00d6zellikle ilk 1\u20133 seans\u0131n ard\u0131ndan 24\u201372 saat s\u00fcren, dokununca ve hareket edince hissedilen bir hassasiyet beklenir. A\u011fr\u0131 genellikle 3\u20135 g\u00fcn i\u00e7inde kendili\u011finden ge\u00e7er. A\u011fr\u0131 her g\u00fcn art\u0131yorsa, kas belirgin \u015fekilde \u015fi\u015fiyorsa ya da idrar koyu \u00e7ay rengine d\u00f6n\u00fcyorsa bu normal de\u011fildir ve gecikmeden bir sa\u011fl\u0131k kurulu\u015funa ba\u015fvurmak gerekir.<\/p>\n<p>EMS st\u00fcdyolar\u0131nda ilk seanstan sonra en s\u0131k duyulan c\u00fcmle \u015fudur: \u201cSadece 20 dakika \u00e7al\u0131\u015ft\u0131m ama ertesi g\u00fcn merdiven inemedim.\u201d Bu \u015fa\u015fk\u0131nl\u0131k anla\u015f\u0131l\u0131r bir \u015fey. Yirmi dakika k\u0131sa bir s\u00fcre gibi g\u00f6r\u00fcn\u00fcr, ancak elektriksel uyar\u0131 s\u0131ras\u0131nda kaslar\u0131n \u00e7ok b\u00fcy\u00fck bir k\u0131sm\u0131 ayn\u0131 anda ve al\u0131\u015f\u0131k olmad\u0131klar\u0131 bir yo\u011funlukta \u00e7al\u0131\u015f\u0131r. Bu yaz\u0131da EMS sonras\u0131 kas a\u011fr\u0131s\u0131n\u0131n neden olu\u015ftu\u011funu, ne kadar s\u00fcrmesinin normal say\u0131ld\u0131\u011f\u0131n\u0131, a\u011fr\u0131y\u0131 hafifletmek i\u00e7in ger\u00e7ekten i\u015fe yarayan y\u00f6ntemleri ve hangi belirtilerde dikkatli olman\u0131z gerekti\u011fini anlat\u0131yoruz.<\/p>\n<h2>EMS Sonras\u0131 Kas A\u011fr\u0131s\u0131 Neden Olur?<\/h2>\n<p>Spor bilimlerinde bu duruma gecikmi\u015f kas a\u011fr\u0131s\u0131 denir. Kas lifleri al\u0131\u015f\u0131k olmad\u0131klar\u0131 bir y\u00fckle kar\u015f\u0131la\u015ft\u0131\u011f\u0131nda mikroskobik d\u00fczeyde zorlan\u0131r, ard\u0131ndan v\u00fccut bu b\u00f6lgeyi onarmak i\u00e7in bir iyile\u015fme s\u00fcreci ba\u015flat\u0131r. Hissetti\u011fimiz a\u011fr\u0131 ve sertlik b\u00fcy\u00fck \u00f6l\u00e7\u00fcde bu onar\u0131m s\u00fcrecinin bir par\u00e7as\u0131d\u0131r. A\u011fr\u0131 genellikle antrenmandan hemen sonra de\u011fil, 12\u201324 saat sonra ba\u015flar ve 24\u201372. saatler aras\u0131nda en y\u00fcksek seviyeye ula\u015f\u0131r.<\/p>\n<p>EMS&#8217;de bu tablonun daha belirgin ya\u015fanmas\u0131n\u0131n \u00fc\u00e7 nedeni vard\u0131r:<\/p>\n<ul>\n<li><strong>Ayn\u0131 anda \u00e7al\u0131\u015fan \u00e7ok say\u0131da kas:<\/strong> T\u00fcm v\u00fccut EMS seans\u0131nda bacaklar, kal\u00e7a, kar\u0131n, s\u0131rt, g\u00f6\u011f\u00fcs ve kollar birlikte uyar\u0131l\u0131r. Klasik bir antrenmanda bu kadar geni\u015f bir alan\u0131 ayn\u0131 anda zorlamak zordur.<\/li>\n<li><strong>Derin kas katmanlar\u0131:<\/strong> Elektriksel uyar\u0131, g\u00fcnl\u00fck hayatta ve klasik antrenmanda az kullan\u0131lan derin kas liflerine de ula\u015f\u0131r. Bu lifler \u201cilk kez\u201d y\u00fcklendi\u011finde daha fazla hassasiyet olu\u015fur.<\/li>\n<li><strong>Yenilik etkisi:<\/strong> V\u00fccut her yeni uyarana kar\u015f\u0131 \u00f6nce g\u00fc\u00e7l\u00fc bir tepki verir. \u0130lk iki \u00fc\u00e7 seansta ya\u015fanan a\u011fr\u0131, sonraki haftalarda belirgin \u015fekilde azal\u0131r.<\/li>\n<\/ul>\n<p>Kaslar\u0131n onar\u0131m s\u00fcrecinin performansa nas\u0131l d\u00f6n\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc merak ediyorsan\u0131z <a href=\"https:\/\/probodysystems.com\/bg\/blog\/ems-antrenmaninin-kas-onarimi-ve-performans-artisina-etkisi\/\">EMS&#8217;nin kas onar\u0131m\u0131na etkisi<\/a> yaz\u0131m\u0131z bu konuyu ayr\u0131nt\u0131l\u0131 ele al\u0131yor.<\/p>\n<h2>EMS Sonras\u0131 Kas A\u011fr\u0131s\u0131 Ne Kadar S\u00fcrer?<\/h2>\n<p>Sa\u011fl\u0131kl\u0131 bir yeti\u015fkinde, do\u011fru yo\u011funlukta yap\u0131lm\u0131\u015f bir seans\u0131n ard\u0131ndan tipik seyir \u015f\u00f6yledir:<\/p>\n<ul>\n<li><strong>\u0130lk 12 saat:<\/strong> Genellikle belirgin bir a\u011fr\u0131 olmaz, hafif bir yorgunluk ve \u201c\u00e7al\u0131\u015fm\u0131\u015f kas\u201d hissi vard\u0131r.<\/li>\n<li><strong>12\u201324 saat:<\/strong> Hassasiyet ba\u015flar; oturup kalkarken, merdivende ve kollar\u0131n\u0131z\u0131 kald\u0131r\u0131rken fark edersiniz.<\/li>\n<li><strong>24\u201372 saat:<\/strong> A\u011fr\u0131n\u0131n en yo\u011fun oldu\u011fu d\u00f6nemdir. Hareket ettik\u00e7e kaslar \u0131s\u0131n\u0131r ve a\u011fr\u0131 biraz hafifler.<\/li>\n<li><strong>3\u20135. g\u00fcn:<\/strong> A\u011fr\u0131 belirgin \u015fekilde azal\u0131r ve \u00e7o\u011fu ki\u015fide tamamen ge\u00e7er.<\/li>\n<\/ul>\n<p>\u0130lk seanslardaki a\u011fr\u0131n\u0131n 4\u20135 g\u00fcn s\u00fcrmesi \u015fa\u015f\u0131rt\u0131c\u0131 de\u011fildir. Bu y\u00fczden yeni ba\u015flayanlar i\u00e7in seanslar aras\u0131nda daha uzun bir ara \u00f6nerilir. \u0130lk ay\u0131n nas\u0131l ge\u00e7ti\u011fini ad\u0131m ad\u0131m anlatt\u0131\u011f\u0131m\u0131z <a href=\"https:\/\/probodysystems.com\/bg\/blog\/ems-antrenmaninda-ilk-30-gun-yeni-baslayanlar-ne-beklemeli\/\">EMS antrenman\u0131nda ilk 30 g\u00fcn<\/a> rehberine de g\u00f6z atabilirsiniz.<\/p>\n<h2>Normal A\u011fr\u0131 ile Tehlikeli A\u011fr\u0131y\u0131 Nas\u0131l Ay\u0131rt Edersiniz?<\/h2>\n<p>EMS sonras\u0131 kas a\u011fr\u0131s\u0131n\u0131n b\u00fcy\u00fck \u00e7o\u011funlu\u011fu zarars\u0131zd\u0131r. Yine de nadir g\u00f6r\u00fclen ama ciddi bir durumu bilmek \u00f6nemlidir: rabdomiyoliz. Bu tabloda a\u015f\u0131r\u0131 zorlanan kaslardan \u00e7\u0131kan maddeler kana kar\u0131\u015f\u0131r ve b\u00f6brekleri zorlayabilir. EMS ile ili\u015fkili vakalar \u00e7o\u011funlukla \u00e7ok y\u00fcksek yo\u011funlukta, uzun s\u00fcreli ya da s\u0131k tekrarlanan seanslarda, yetersiz su t\u00fcketimiyle birlikte bildirilmi\u015ftir.<\/p>\n<p>A\u015fa\u011f\u0131daki belirtilerden herhangi birini fark ederseniz beklemeyin, bir sa\u011fl\u0131k kurulu\u015funa ba\u015fvurun:<\/p>\n<ul>\n<li>Koyu \u00e7ay ya da kola renginde idrar<\/li>\n<li>G\u00fcnler ge\u00e7tik\u00e7e azalmak yerine artan, dayan\u0131lmaz kas a\u011fr\u0131s\u0131<\/li>\n<li>Kaslarda belirgin \u015fi\u015flik ve sertlik, kolu veya baca\u011f\u0131 b\u00fckmekte zorlanma<\/li>\n<li>Bulant\u0131, halsizlik, ate\u015f ya da idrar miktar\u0131nda belirgin azalma<\/li>\n<\/ul>\n<p>Bu tablo, e\u011fitimli bir antren\u00f6r e\u015fli\u011finde, kademeli yo\u011funluk art\u0131\u015f\u0131 ve yeterli dinlenmeyle yap\u0131lan seanslarda son derece nadirdir. EMS hakk\u0131nda do\u011fru bilinen yanl\u0131\u015flar\u0131 <a href=\"https:\/\/probodysystems.com\/bg\/blog\/\u0447\u0435\u0441\u0442\u043e-\u0441\u0440\u0435\u0449\u0430\u043d\u0438-\u043f\u043e\u0433\u0440\u0435\u0448\u043d\u0438-\u0441\u0445\u0432\u0430\u0449\u0430\u043d\u0438\u044f-\u0437\u0430-ems\/\">EMS hakk\u0131nda bilinen yanl\u0131\u015flar<\/a> yaz\u0131m\u0131zda ayr\u0131ca ele ald\u0131k.<\/p>\n<h2>EMS Sonras\u0131 Kas A\u011fr\u0131s\u0131 Nas\u0131l Ge\u00e7er? \u0130\u015fe Yarayan 7 Y\u00f6ntem<\/h2>\n<p>Gecikmi\u015f kas a\u011fr\u0131s\u0131n\u0131 bir anda yok eden mucizevi bir y\u00f6ntem yoktur. Ancak baz\u0131 basit al\u0131\u015fkanl\u0131klar a\u011fr\u0131n\u0131n \u015fiddetini azalt\u0131r ve toparlanmay\u0131 h\u0131zland\u0131r\u0131r.<\/p>\n<h3>1. Hafif hareket edin, tamamen hareketsiz kalmay\u0131n<\/h3>\n<p>A\u011fr\u0131yan kas\u0131 dinlendirmek isteriz, ama g\u00fcn boyu oturmak sertli\u011fi art\u0131r\u0131r. 20\u201330 dakikal\u0131k tempolu bir y\u00fcr\u00fcy\u00fc\u015f, hafif bisiklet ya da y\u00fczme kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131r ve a\u011fr\u0131y\u0131 \u00e7o\u011fu zaman belirgin \u015fekilde hafifletir. Burada ama\u00e7 antrenman de\u011fil, kaslar\u0131 nazik\u00e7e hareket ettirmektir.<\/p>\n<h3>2. Su t\u00fcketimini art\u0131r\u0131n<\/h3>\n<p>Seans \u00f6ncesinde ve sonras\u0131nda yeterli su i\u00e7mek hem kas toparlanmas\u0131 hem de b\u00f6brek sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir. Pratik bir hedef olarak seans g\u00fcn\u00fc normal t\u00fcketiminize ek olarak 500\u2013750 ml su eklemeyi d\u00fc\u015f\u00fcnebilirsiniz. Koyu renkli idrar, yeterince su i\u00e7medi\u011finizin de bir i\u015faretidir.<\/p>\n<h3>3. Proteini ve toplam enerjiyi ihmal etmeyin<\/h3>\n<p>Kas onar\u0131m\u0131 i\u00e7in v\u00fccudun yap\u0131 ta\u015flar\u0131na ihtiyac\u0131 vard\u0131r. Seanstan sonraki birka\u00e7 saat i\u00e7inde yo\u011furt, yumurta, tavuk, bal\u0131k, baklagil ya da peynir gibi protein i\u00e7eren bir \u00f6\u011f\u00fcn t\u00fcketmek toparlanmay\u0131 destekler. \u00c7ok d\u00fc\u015f\u00fck kalorili diyet yapanlar\u0131n a\u011fr\u0131y\u0131 daha uzun hissetti\u011fini s\u0131k g\u00f6r\u00fcr\u00fcz.<\/p>\n<h3>4. \u0130yi uyuyun<\/h3>\n<p>Kaslar\u0131n onar\u0131m\u0131n\u0131n \u00f6nemli bir b\u00f6l\u00fcm\u00fc uykuda ger\u00e7ekle\u015fir. Seans haftalar\u0131nda 7\u20138 saatlik d\u00fczenli uyku, a\u011fr\u0131n\u0131n s\u00fcresini k\u0131saltman\u0131n en ucuz yoludur.<\/p>\n<h3>5. Hafif esneme ve k\u00f6p\u00fck rulo<\/h3>\n<p>Sert ve a\u011fr\u0131l\u0131 b\u00f6lgeleri zorlamadan esnetmek ya da k\u00f6p\u00fck rulo ile birka\u00e7 dakika masaj yapmak \u00e7o\u011fu ki\u015fiye iyi gelir. A\u011fr\u0131 hissinde k\u0131sa s\u00fcreli rahatlama sa\u011flar. Esnemeyi ac\u0131tacak kadar zorlamay\u0131n.<\/p>\n<h3>6. S\u0131cak du\u015f veya \u0131l\u0131k banyo<\/h3>\n<p>S\u0131cakl\u0131k kaslar\u0131 gev\u015fetir ve sertlik hissini azalt\u0131r. Baz\u0131 ki\u015filer so\u011fuk uygulamadan fayda g\u00f6rse de, gecikmi\u015f kas a\u011fr\u0131s\u0131nda s\u0131cak du\u015f genellikle daha konforlu bir se\u00e7enektir.<\/p>\n<h3>7. D\u00fc\u015f\u00fck frekansl\u0131 toparlanma programlar\u0131<\/h3>\n<p>Bir\u00e7ok profesyonel EMS cihaz\u0131nda, kaslar\u0131 kasmak yerine masaj benzeri hafif bir uyar\u0131 veren toparlanma programlar\u0131 bulunur. Bu programlar seans\u0131n sonunda ya da a\u011fr\u0131l\u0131 g\u00fcnlerde antren\u00f6r\u00fcn\u00fcz\u00fcn \u00f6nerisiyle kullan\u0131labilir. As\u0131l ama\u00e7 a\u011fr\u0131y\u0131 tamamen yok etmek de\u011fil, kaslar\u0131n gev\u015femesine yard\u0131mc\u0131 olmakt\u0131r.<\/p>\n<h2>EMS Sonras\u0131 En \u00c7ok Hangi B\u00f6lgeler A\u011fr\u0131r?<\/h2>\n<p>St\u00fcdyolarda en s\u0131k duydu\u011fumuz \u015fik\u00e2yetler belirli b\u00f6lgelerde toplan\u0131r. Bunun nedeni, bu kaslar\u0131n g\u00fcnl\u00fck hayatta ya az kullan\u0131lmas\u0131 ya da EMS yele\u011fi ve kemerlerinde geni\u015f elektrot y\u00fczeyiyle uyar\u0131lmas\u0131d\u0131r.<\/p>\n<ul>\n<li><strong>Arka bacak ve kal\u00e7a:<\/strong> Oturarak ge\u00e7en bir g\u00fcn\u00fcn ard\u0131ndan bu kaslar genellikle zay\u0131f kal\u0131r. \u0130lk seanslardan sonra merdiven inerken ya da \u00e7\u00f6melirken belirgin \u015fekilde hissedilir.<\/li>\n<li><strong>Kar\u0131n ve bel \u00e7evresi:<\/strong> G\u00fclerken, \u00f6ks\u00fcr\u00fcrken ya da yataktan kalkarken fark edilen a\u011fr\u0131, derin kar\u0131n kaslar\u0131n\u0131n yo\u011fun \u015fekilde \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6sterir.<\/li>\n<li><strong>S\u0131rt\u0131n \u00fcst k\u0131sm\u0131 ve k\u00fcrek kemikleri aras\u0131:<\/strong> Masa ba\u015f\u0131nda \u00e7al\u0131\u015fanlarda bu b\u00f6lge \u00e7o\u011fu zaman pasiftir. A\u011fr\u0131 genellikle ikinci seanstan itibaren hafifler.<\/li>\n<li><strong>G\u00f6\u011f\u00fcs ve kol arkas\u0131:<\/strong> Bu b\u00f6lgelerde a\u011fr\u0131 daha k\u0131sa s\u00fcrer, ancak kollar\u0131 yukar\u0131 kald\u0131r\u0131rken birka\u00e7 g\u00fcn boyunca hissedilebilir.<\/li>\n<\/ul>\n<p>B\u00f6lgesel a\u011fr\u0131n\u0131n da\u011f\u0131l\u0131m\u0131 antren\u00f6r\u00fcn\u00fcz i\u00e7in de\u011ferli bir bilgidir. Hangi kas\u0131n daha \u00e7ok zorland\u0131\u011f\u0131n\u0131 bilmek, bir sonraki seansta elektrot yo\u011funluklar\u0131n\u0131 dengelemeyi kolayla\u015ft\u0131r\u0131r. Bu nedenle a\u011fr\u0131n\u0131n nerede ve ne kadar hissedildi\u011fini not alman\u0131z\u0131 \u00f6neririz.<\/p>\n<h2>A\u011fr\u0131l\u0131yken Bir Sonraki EMS Seans\u0131na Girilir mi?<\/h2>\n<p>Kural basittir: belirgin kas a\u011fr\u0131s\u0131 ge\u00e7meden ayn\u0131 kas gruplar\u0131n\u0131 yeniden yo\u011fun \u015fekilde uyarmamak gerekir. Seanslar aras\u0131nda en az 48 saat b\u0131rakmak temel kurald\u0131r. Yeni ba\u015flayanlarda bu s\u00fcre 4\u20135 g\u00fcne kadar uzayabilir. A\u011fr\u0131 hafiflediyse ve g\u00fcnl\u00fck hareketleri rahat yapabiliyorsan\u0131z seansa devam edebilirsiniz; antren\u00f6r\u00fcn\u00fcz yo\u011funlu\u011fu biraz d\u00fc\u015f\u00fcrerek ba\u015flayacakt\u0131r.<\/p>\n<p>Seans s\u0131kl\u0131\u011f\u0131n\u0131n hedeflere g\u00f6re nas\u0131l planlanaca\u011f\u0131n\u0131 <a href=\"https:\/\/probodysystems.com\/bg\/blog\/ems-haftada-kac-kez-yapilmali\/\">EMS haftada ka\u00e7 kez yap\u0131lmal\u0131<\/a> rehberimizde ayr\u0131nt\u0131l\u0131 \u00f6rneklerle anlatt\u0131k.<\/p>\n<h2>Kas A\u011fr\u0131s\u0131n\u0131 Ba\u015ftan \u00d6nlemek \u0130\u00e7in Neler Yap\u0131labilir?<\/h2>\n<p>A\u011fr\u0131y\u0131 tedavi etmek yerine s\u0131n\u0131rland\u0131rmak daha ak\u0131ll\u0131cad\u0131r. Deneyimli EMS antren\u00f6rlerinin uygulad\u0131\u011f\u0131 yakla\u015f\u0131m genellikle \u015fu ad\u0131mlardan olu\u015fur:<\/p>\n<ul>\n<li><strong>D\u00fc\u015f\u00fck yo\u011funlukla ba\u015flamak:<\/strong> \u0130lk seansta hedef, kaslar\u0131 \u201c\u00f6ld\u00fcrmek\u201d de\u011fil, v\u00fccudu uyar\u0131ya al\u0131\u015ft\u0131rmakt\u0131r. Yo\u011funluk konforlu bir seviyede tutulur.<\/li>\n<li><strong>Kademeli art\u0131\u015f:<\/strong> Yo\u011funluk her seansta v\u00fccudun verdi\u011fi tepkiye g\u00f6re k\u00fc\u00e7\u00fck ad\u0131mlarla art\u0131r\u0131l\u0131r.<\/li>\n<li><strong>Do\u011fru seans s\u00fcresi:<\/strong> T\u00fcm v\u00fccut seans\u0131 yakla\u015f\u0131k 20 dakikad\u0131r. S\u00fcreyi uzatmak sonu\u00e7lar\u0131 h\u0131zland\u0131rmaz, sadece yorgunlu\u011fu art\u0131r\u0131r.<\/li>\n<li><strong>\u0425\u0438\u0434\u0440\u0430\u0442\u0430\u0446\u0438\u044f:<\/strong> Seans \u00f6ncesi su i\u00e7mek hem iletkenlik hem toparlanma a\u00e7\u0131s\u0131ndan \u00f6nemlidir.<\/li>\n<li><strong>D\u00fcr\u00fcst ileti\u015fim:<\/strong> Bir \u00f6nceki seanstan kalan a\u011fr\u0131n\u0131z\u0131, uyku d\u00fczeninizi ve stres seviyenizi antren\u00f6r\u00fcn\u00fczle payla\u015f\u0131n. Program buna g\u00f6re ayarlanmal\u0131d\u0131r.<\/li>\n<\/ul>\n<h2>\u0130\u015fletmeler \u0130\u00e7in: \u00dcyelerin \u0130lk Hafta Deneyimini Do\u011fru Y\u00f6netmek<\/h2>\n<p>EMS st\u00fcdyosu ya da spor salonu i\u015fletiyorsan\u0131z, yeni \u00fcyelerin bir k\u0131sm\u0131n\u0131n ilk seans\u0131n ertesi g\u00fcn\u00fc ya\u015fad\u0131\u011f\u0131 a\u011fr\u0131 nedeniyle program\u0131 b\u0131rakt\u0131\u011f\u0131n\u0131 bilirsiniz. Bu kay\u0131p b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ileti\u015fimle \u00f6nlenebilir. \u0130lk seansta yo\u011funlu\u011fu d\u00fc\u015f\u00fck tutmak, a\u011fr\u0131n\u0131n normal seyrini \u00f6nceden anlatmak, ertesi g\u00fcn k\u0131sa bir mesajla \u00fcyenin nas\u0131l hissetti\u011fini sormak ve ikinci seans\u0131 en az 4\u20135 g\u00fcn sonraya planlamak, \u00fcye ba\u011fl\u0131l\u0131\u011f\u0131n\u0131 belirgin \u015fekilde art\u0131r\u0131r. Probody Systems EMS cihazlar\u0131ndaki bireysel yo\u011funluk ayarlar\u0131 ve haz\u0131r ba\u015flang\u0131\u00e7 programlar\u0131, antren\u00f6rlerin bu kademeli ge\u00e7i\u015fi kolayca uygulamas\u0131na yard\u0131mc\u0131 olur.<\/p>\n<h2>\u0427\u0435\u0441\u0442\u043e \u0437\u0430\u0434\u0430\u0432\u0430\u043d\u0438 \u0432\u044a\u043f\u0440\u043e\u0441\u0438<\/h2>\n<h3>EMS sonras\u0131 kas a\u011fr\u0131s\u0131 olmuyorsa antrenman i\u015fe yaramam\u0131\u015f m\u0131d\u0131r?<\/h3>\n<p>Hay\u0131r. A\u011fr\u0131, antrenman\u0131n etkili oldu\u011funun tek g\u00f6stergesi de\u011fildir. V\u00fccut EMS&#8217;ye al\u0131\u015ft\u0131k\u00e7a a\u011fr\u0131 azal\u0131r, ancak kaslar geli\u015fmeye devam eder. \u0130lerlemeyi a\u011fr\u0131yla de\u011fil, g\u00fc\u00e7, duru\u015f ve \u00f6l\u00e7\u00fcmlerdeki de\u011fi\u015fimle takip etmek daha do\u011frudur.<\/p>\n<h3>EMS sonras\u0131 a\u011fr\u0131 kesici kullan\u0131labilir mi?<\/h3>\n<p>Ara s\u0131ra ve k\u0131sa s\u00fcreli kullan\u0131m \u00e7o\u011fu ki\u015fi i\u00e7in sorun olu\u015fturmaz. Ancak a\u011fr\u0131 kesiciyle a\u011fr\u0131y\u0131 bast\u0131r\u0131p ayn\u0131 g\u00fcn yeniden yo\u011fun antrenman yapmak do\u011fru de\u011fildir. Kronik bir rahats\u0131zl\u0131\u011f\u0131n\u0131z ya da d\u00fczenli kulland\u0131\u011f\u0131n\u0131z ila\u00e7lar varsa hekiminize dan\u0131\u015f\u0131n.<\/p>\n<h3>Kas a\u011fr\u0131s\u0131 sadece bir b\u00f6lgede olursa ne anlama gelir?<\/h3>\n<p>Genellikle o b\u00f6lgedeki elektrotun yo\u011funlu\u011funun di\u011ferlerine g\u00f6re y\u00fcksek ayarland\u0131\u011f\u0131n\u0131 ya da o kas\u0131n daha zay\u0131f oldu\u011funu g\u00f6sterir. Bir sonraki seansta bunu antren\u00f6r\u00fcn\u00fcze s\u00f6yleyin; yo\u011funluk b\u00f6lgesel olarak ayarlanabilir.<\/p>\n<h3>EMS sonras\u0131 kas a\u011fr\u0131s\u0131 ka\u00e7 seans sonra azal\u0131r?<\/h3>\n<p>\u00c7o\u011fu ki\u015fide belirgin a\u011fr\u0131 ilk 2\u20134 seansla s\u0131n\u0131rl\u0131 kal\u0131r. D\u00fczenli devam edildi\u011finde v\u00fccut uyar\u0131ya adapte olur ve sonraki seanslardan sonra sadece hafif bir yorgunluk hissedilir.<\/p>\n<h3>A\u011fr\u0131 ge\u00e7meden kardiyo yapabilir miyim?<\/h3>\n<p>Evet, hafif ve orta tempolu kardiyo genellikle a\u011fr\u0131y\u0131 azalt\u0131r. Y\u00fcr\u00fcy\u00fc\u015f, hafif bisiklet ya da y\u00fczme iyi se\u00e7eneklerdir. A\u011f\u0131r bacak antrenman\u0131 veya s\u0131\u00e7rama i\u00e7eren yo\u011fun egzersizler i\u00e7in a\u011fr\u0131n\u0131n ge\u00e7mesini beklemek daha do\u011frudur.<\/p>\n<h2>\u00d6zet<\/h2>\n<p>EMS sonras\u0131 kas a\u011fr\u0131s\u0131, kaslar\u0131n yeni ve yo\u011fun bir uyarana verdi\u011fi do\u011fal bir tepkidir. \u0130lk seanslarda 24\u201372 saat s\u00fcren hassasiyet normaldir ve genellikle birka\u00e7 g\u00fcn i\u00e7inde ge\u00e7er. Hafif hareket, yeterli su, protein ve uyku toparlanmay\u0131 h\u0131zland\u0131r\u0131r. Koyu renkli idrar, giderek artan a\u011fr\u0131 ve belirgin \u015fi\u015flik ise hemen t\u0131bbi destek gerektiren uyar\u0131 i\u015faretleridir. D\u00fc\u015f\u00fck yo\u011funlukla ba\u015flamak, seanslar aras\u0131nda yeterli dinlenmek ve e\u011fitimli bir antren\u00f6rle \u00e7al\u0131\u015fmak, hem a\u011fr\u0131y\u0131 s\u0131n\u0131rlar hem de EMS&#8217;den alaca\u011f\u0131n\u0131z verimi art\u0131r\u0131r.<\/p>","protected":false},"excerpt":{"rendered":"<p>K\u0131sa cevap: EMS sonras\u0131 kas a\u011fr\u0131s\u0131 \u00e7o\u011fu zaman normaldir. \u00d6zellikle ilk 1\u20133 seans\u0131n ard\u0131ndan 24\u201372 saat s\u00fcren, dokununca ve hareket edince hissedilen [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2877,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_templately_pack_id":"","_templately_imported_at":"","_templately_source":"","_templately_import_session_id":"","footnotes":""},"categories":[35],"tags":[194,196],"class_list":["post-4496","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ems-nedir","tag-ems-antrenmani","tag-ems-sonrasi-kas-agrisi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>EMS Sonras\u0131 Kas A\u011fr\u0131s\u0131: Ne Kadar S\u00fcrer, Nas\u0131l Ge\u00e7er?<\/title>\n<meta name=\"description\" content=\"EMS sonras\u0131 kas a\u011fr\u0131s\u0131 normal mi, ka\u00e7 g\u00fcn s\u00fcrer? 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