{"id":14536,"date":"2021-11-24T11:40:36","date_gmt":"2021-11-24T08:40:36","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=14536"},"modified":"2023-01-17T14:04:29","modified_gmt":"2023-01-17T11:04:29","slug":"formda-kalmak-icin-5-pratik-sabah-egzersizi","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/formda-kalmak-icin-5-pratik-sabah-egzersizi\/","title":{"rendered":"Formda Kalmak \u0130\u00e7in 5 Pratik Sabah Egzersizi"},"content":{"rendered":"<p><strong>Sabah egzersizi <\/strong>yapman\u0131n bir\u00e7ok faydas\u0131 var. \u0130lk olarak egzersizi erkenden yap\u0131lacak listesinden \u00e7\u0131karman\u0131z. Ayn\u0131 zamanda g\u00fcne zinde ba\u015flaman\u0131n, metabolizman\u0131z\u0131 g\u00fc\u00e7lendirmenin, enerji seviyenizi y\u00fckseltmenin g\u00fczel bir yolu. <strong>Sabah egzersizi<\/strong> yaparsan\u0131z, g\u00fcn boyu daha iyi bir ruh halinde olaca\u011f\u0131n\u0131z\u0131 g\u00f6steren bir\u00e7ok \u00e7al\u0131\u015fma da var.<\/p>\n<p>\u0130\u015fte hem formda kalman\u0131z\u0131 sa\u011flayacak hem de t\u00fcm g\u00fcn boyunca kendinizi harika hissetmenize yard\u0131mc\u0131 olacak <strong>5 pratik<\/strong> <strong>sabah egzersizi<\/strong>. Baz\u0131lar\u0131n\u0131 sabah egzersiz rutininize d\u00e2hil edebilir veya bir spor salonuna kaydolmak zorunda kalmadan hepsini evde de yapabilirsiniz.<\/p>\n<h4><strong>1.Jump\u0131ng Jacks<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-14538 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_502211857.jpg\" alt=\"sabah egzersizi\" width=\"1000\" height=\"563\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_502211857.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_502211857-300x169.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_502211857-768x432.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/563;\" \/><\/p>\n<p><strong>Sabah egzersizi <\/strong>rutinine ba\u015flaman\u0131n en kolay ve en etkili yollar\u0131ndan biri z\u0131plama hareketleri yapmakt\u0131r. Bald\u0131r ve deltoid kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmenin harika bir yoludur ve ayn\u0131 zamanda etkili bir kardiyo egzersizidir.<\/p>\n<p><strong>Nas\u0131l yap\u0131l\u0131r: <\/strong><\/p>\n<ul>\n<li>Ayaklar\u0131n\u0131z kapal\u0131 ve elleriniz yan\u0131n\u0131zda olacak \u015fekilde dik durun.<\/li>\n<li>Z\u0131play\u0131n, kollar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 yana do\u011fru hareket ettirin ve z\u0131play\u0131n. Ard\u0131ndan ayn\u0131 pozisyona geri d\u00f6n\u00fcn.<\/li>\n<li>Bunu 20 ila 30 kez tekrarlayabilir ve rahatlad\u0131k\u00e7a say\u0131y\u0131 art\u0131rabilirsiniz.<\/li>\n<\/ul>\n<h4><strong>2.Kedi ve Deve Duru\u015fu<\/strong><\/h4>\n<p>Bu, kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve artriti \u00f6nlemek i\u00e7in harika bir egzersizdir.<\/p>\n<p><strong>Nas\u0131l yap\u0131l\u0131r: <\/strong><\/p>\n<ul>\n<li>Bir minderde ellerinizin ve ayaklar\u0131n\u0131z\u0131n \u00fcst\u00fcnde duracak \u015fekilde pozisyon al\u0131n.<\/li>\n<li>Nefes al\u0131n, karn\u0131n\u0131z\u0131 ve pelvisinizi yukar\u0131 do\u011fru itin ve ba\u015f\u0131n\u0131z\u0131 pelvisinize do\u011fru uzat\u0131n. Bu deve pozudur.<\/li>\n<li>Nefes verin, s\u0131rt\u0131n\u0131z\u0131 b\u00fck\u00fcn ve yere do\u011fru itin. Ba\u015f\u0131n\u0131z\u0131 tavana do\u011fru uzat\u0131n. Bu da kedi pozudur.<\/li>\n<li>Maksimum etkiyi elde etmek i\u00e7in yava\u015f bir tempo tutarak bunu 4 ila 5 kez tekrarlay\u0131n.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-14539 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10802189795378-e1637587677470.jpg\" alt=\"\" width=\"500\" height=\"251\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10802189795378-e1637587677470.jpg 500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10802189795378-e1637587677470-300x151.jpg 300w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/251;\" \/><\/p>\n<p>Bu tarz minder kullanaca\u011f\u0131n\u0131z hareketlerde <a href=\"https:\/\/www.hepsiburada.com\/green-16mm-pilates-minderi-pilates-mat-egzersiz-minderi-mati-yoga-mati-spor-mati-p-HBV00000Y9GDX\">Green 16MM Egzersiz Minderini<\/a> tercih edebilirsiniz.<\/p>\n<h4><strong>3.Bacak Squatlar\u0131<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-14540 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_534807535.jpg\" alt=\"\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_534807535.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_534807535-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_534807535-768x512.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/667;\" \/><\/p>\n<p>Bu, dizleriniz ve bacak kaslar\u0131n\u0131z i\u00e7in de harika olan bir sabah kardiyo egzersizidir.<\/p>\n<p><strong>Nas\u0131l yap\u0131l\u0131r: <\/strong><\/p>\n<ul>\n<li>Bacaklar\u0131n\u0131z birbirinden ayr\u0131 olacak \u015fekilde d\u00fcz durun. Kollar\u0131n\u0131z\u0131 \u00f6ne yerle\u015ftirin.<\/li>\n<li>Nefes al\u0131rken, bir sandalyede oturuyormu\u015f gibi dizlerinizi b\u00fck\u00fcn ve kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n.<\/li>\n<li>Bu konumda birka\u00e7 saniye durun. Nefes verin ve orijinal konumunuza geri d\u00f6n\u00fcn. Her biri 15 tekrardan olu\u015fan iki set tekrarlay\u0131n.<\/li>\n<\/ul>\n<h4><strong>4.Lunges<\/strong><\/h4>\n<p>Lunge hareketi, evde etkili sabah egzersizleri yapman\u0131n harika bir yoludur. Kal\u00e7a kaslar\u0131n\u0131z\u0131, kuadrisepslerinizi ve hamstringlerinizi g\u00fc\u00e7lendirmek i\u00e7in yararl\u0131d\u0131r.<\/p>\n<p><strong>Nas\u0131l yap\u0131l\u0131r: <\/strong><\/p>\n<ul>\n<li>Bacaklar\u0131n\u0131z birbirinden ayr\u0131 bir \u015fekilde d\u00fcz durun.<\/li>\n<li>Sa\u011f baca\u011f\u0131n\u0131zla \u00f6ne do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n.<\/li>\n<li>Sol dizinizi yere do\u011fru b\u00fck\u00fcn, ancak yere dokunmay\u0131n.<\/li>\n<li>Ayn\u0131s\u0131n\u0131 di\u011fer bacakla da yap\u0131n.<\/li>\n<li>Her bacakla 10 ila 12 tekrar yap\u0131n. B\u00fck\u00fcl\u00fcrken dizinizin ayaklar\u0131n\u0131z\u0131n \u00f6tesine ge\u00e7medi\u011finden emin olun.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-14541 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10503197294642-e1637587760436.jpg\" alt=\"sabah egzersizi\" width=\"500\" height=\"336\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10503197294642-e1637587760436.jpg 1500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10503197294642-e1637587760436-300x202.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10503197294642-e1637587760436-1024x688.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10503197294642-e1637587760436-768x516.jpg 768w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/336;\" \/><\/p>\n<p>G\u00fcne <strong>sabah egzersizi<\/strong> ile ba\u015flaman\u0131n getirdi\u011fi enerji ve mutluluk sevdi\u011fimiz m\u00fczikleri dinledi\u011fimizde iki kat\u0131na \u00e7\u0131kabilir. Aktif ya\u015fam tarz\u0131 olanlar i\u00e7in \u00f6zel olarak geli\u015ftirilen <a href=\"https:\/\/www.hepsiburada.com\/jabra-elite-active-75t-black-titanium-kulakici-aktif-gurultu-onleyici-bluetooth-kulakliklar-ip57-su-ve-toz-gecirmez-p-HBV00000RABGN\">Jabra Elite Active 75T<\/a> su-ter ge\u00e7irmez ve egzersize dayan\u0131kl\u0131.<\/p>\n<h4><strong>5.B\u0131cycle Crunch<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-14542 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1092027824.jpg\" alt=\"\" width=\"1000\" height=\"684\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1092027824.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1092027824-300x205.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1092027824-768x525.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/684;\" \/><\/p>\n<p>G\u00f6bek ya\u011f\u0131n\u0131 eritmek i\u00e7in en etkili sabah egzersizlerinden biri bu egzersizidir.<\/p>\n<p><strong>Nas\u0131l yap\u0131l\u0131r:<\/strong><\/p>\n<ul>\n<li>Dizler b\u00fck\u00fcl\u00fc ve eller ba\u015f\u0131n\u0131z\u0131 destekler \u015fekilde s\u0131rt \u00fcst\u00fc yat\u0131n.<\/li>\n<li>\u00dcst bedeninizi kald\u0131r\u0131n; katlanm\u0131\u015f bacaklar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n.<\/li>\n<li>Sa\u011f \u00fcst taraf\u0131n\u0131z\u0131 sol pelvik taraf\u0131n\u0131za do\u011fru itin; sol baca\u011f\u0131n\u0131z b\u00fck\u00fcl\u00fc kal\u0131rken sa\u011f baca\u011f\u0131n\u0131z\u0131 uzat\u0131n.<\/li>\n<li>Ayn\u0131s\u0131n\u0131 di\u011fer tarafla da yap\u0131n.<\/li>\n<li>Her iki tarafta 10 ila 15 tekrar yap\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Sabah egzersizi yapman\u0131n bir\u00e7ok faydas\u0131 var. \u0130lk olarak egzersizi erkenden yap\u0131lacak listesinden \u00e7\u0131karman\u0131z. Ayn\u0131 zamanda g\u00fcne zinde ba\u015flaman\u0131n, metabolizman\u0131z\u0131 g\u00fc\u00e7lendirmenin, [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":14537,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-14536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Formda Kalmak \u0130\u00e7in 5 Pratik Sabah Egzersizi - Hayatburada<\/title>\n<meta name=\"description\" content=\"\u0130\u015fte hem formda kalman\u0131z\u0131 sa\u011flayacak hem de t\u00fcm g\u00fcn boyunca kendinizi harika hissetmenize yard\u0131mc\u0131 olacak 5 pratik sabah egzersizi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hepsiburada.com\/hayatburada\/formda-kalmak-icin-5-pratik-sabah-egzersizi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Formda Kalmak \u0130\u00e7in 5 Pratik Sabah Egzersizi\" \/>\n<meta property=\"og:description\" content=\"Sabah egzersizi yapman\u0131n bir\u00e7ok faydas\u0131 var. \u0130lk olarak egzersizi erkenden yap\u0131lacak listesinden \u00e7\u0131karman\u0131z. 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