{"id":16024,"date":"2021-12-20T13:36:12","date_gmt":"2021-12-20T10:36:12","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=16024"},"modified":"2023-01-16T16:59:08","modified_gmt":"2023-01-16T13:59:08","slug":"gobek-eritmeye-yarayan-4-egzersiz-turu","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/gobek-eritmeye-yarayan-4-egzersiz-turu\/","title":{"rendered":"G\u00f6bek Eritmeye Yarayan 4 Egzersiz T\u00fcr\u00fc"},"content":{"rendered":"<p>\u0130nsanlar\u0131n, bel boyunca biriken <strong>g\u00f6bek ya\u011f\u0131nda<\/strong> bir art\u0131\u015f g\u00f6rmesi,\u00a0\u00f6zellikle ya\u015fland\u0131k\u00e7a olduk\u00e7a yayg\u0131nd\u0131r. Bunun nedeni genellikle ya\u011f artt\u0131k\u00e7a kas k\u00fctlesinin ya\u015fla birlikte azalmas\u0131d\u0131r. <strong>G\u00f6bek ya\u011f\u0131<\/strong>, g\u00fcnl\u00fck hayat\u0131n\u0131zda sevdi\u011finiz k\u0131yafetleri giyememekten \u00f6zg\u00fcveninizin d\u00fc\u015fmesine kadar bir\u00e7ok \u015feye etki edebilir.<\/p>\n<p>Bununla birlikte, <strong>a\u015f\u0131r\u0131 g\u00f6bek ya\u011f\u0131yla<\/strong> ili\u015fkili baz\u0131 sa\u011fl\u0131k riskleri de vard\u0131r. Y\u00fcksek kan bas\u0131nc\u0131, y\u00fcksek kolesterol, tip-2 diyabet, solunum problemleri ve kalp hastal\u0131klar\u0131n\u0131 bu riskler aras\u0131nda sayabiliriz. Bu riskler nedeniyle <strong>g\u00f6bek b\u00f6lgenizdeki ya\u011flanmay\u0131<\/strong>\u00a0kontrol etmek iyi bir fikirdir. \u00dc\u00e7 tip kar\u0131n ya\u011f\u0131 vard\u0131r: deri alt\u0131, kas i\u00e7i ve viseral. Viseral ya\u011f, organlar\u0131n\u0131z aras\u0131nda yer alan ve <strong>g\u00f6bek ya\u011f\u0131<\/strong> olarak bilinen tiptir. Normal bir kilonuz ve v\u00fccut kitle indeksiniz olsa bile, \u00e7ok fazla viseral kar\u0131n ya\u011f\u0131 \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir.<\/p>\n<p>Formda kalmak ad\u0131na yapabilece\u011fimiz bir\u00e7ok egzersiz var, ancak <strong>g\u00f6bek b\u00f6lgesindeki ya\u011flanmay\u0131<\/strong>\u00a0yok etmek s\u00f6z konusu oldu\u011funda t\u00fcm egzersizler ayn\u0131 sonucu vermez. Bununla birlikte, bilim insanlar\u0131 ve doktorlar, fiziksel aktiviteyi g\u00fcnl\u00fck rutininize dahil etmenin, istenmeyen <strong>g\u00f6bek ya\u011flar\u0131n\u0131<\/strong> yakman\u0131n harika bir yolu oldu\u011fu konusunda hemfikir. \u0130\u015fte belinizi inceltmenize yard\u0131mc\u0131 olmak i\u00e7in deneyebilece\u011finiz ve <strong>g\u00f6bek eritmeye yarayan 4 egzersiz t\u00fcr\u00fc\u2026<\/strong><\/p>\n<h4><strong>1.Aerobik veya Kardiyo Egzersizi<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-16026 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_635975507.jpg\" alt=\"g\u00f6bek eritmeye\" width=\"1000\" height=\"664\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_635975507.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_635975507-300x199.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_635975507-768x510.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\/664;\" \/><\/p>\n<p>Ya\u011flar\u0131 eritmek i\u00e7in ilk ad\u0131m\u0131n\u0131z, g\u00fcnl\u00fck rutininize en az 30 dakikal\u0131k aerobik egzersiz veya kardiyo eklemektir. Ara\u015ft\u0131rmalar, aerobik egzersizlerin <strong>g\u00f6bek ya\u011f\u0131n\u0131<\/strong> ve karaci\u011fer ya\u011f\u0131n\u0131 eritmeye yard\u0131mc\u0131 oldu\u011funu g\u00f6steriyor. <strong>G\u00f6bek b\u00f6lgesindeki ya\u011flanmay\u0131 <\/strong>azaltmak\u00a0i\u00e7in yapabilece\u011finiz baz\u0131 kardiyo ve aerobik egzersizleri \u015f\u00f6yle:<\/p>\n<ul>\n<li>Y\u00fcr\u00fcy\u00fc\u015f, (\u00f6zellikle h\u0131zl\u0131 tempoda)<\/li>\n<li>Ko\u015fma,<\/li>\n<li>Y\u00fczme,<\/li>\n<li>Bisiklet s\u00fcrmek,<\/li>\n<li>Grup fitness dersleri<\/li>\n<\/ul>\n<p>Bir kardiyo aktivitesi se\u00e7erken, yapmaktan zevk ald\u0131\u011f\u0131n\u0131z bir \u015fey oldu\u011fundan emin olun. Bu \u015fekilde daha motive olursunuz ve egzersiz yapt\u0131\u011f\u0131n\u0131z zamanlar\u0131 d\u00f6rt g\u00f6zle beklersiniz. Bisiklet s\u00fcrmeyi bu egzersiz rutininize eklemek istiyor ancak bir bisiklete sahip de\u011filseniz <a href=\"https:\/\/www.hepsiburada.com\/bisikletler-c-27026003?ib=t\">Bisikletler<\/a> kategorimize g\u00f6z atabilirsiniz.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-16027 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/110000094630307-e1639757169249.jpg\" alt=\"\" width=\"500\" height=\"416\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/110000094630307-e1639757169249.jpg 1500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/110000094630307-e1639757169249-300x250.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/110000094630307-e1639757169249-1024x852.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/110000094630307-e1639757169249-768x639.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\/416;\" \/><\/p>\n<p>E\u011fer bunu evinizin rahatl\u0131\u011f\u0131nda yapmak istiyorsan\u0131z <a href=\"https:\/\/www.hepsiburada.com\/fit-and-smart-fs-10-dikey-manyetik-kondisyon-bisikleti-p-HBCV000003ZARY\">Fit And Smart Fs-10 Dikey Manyetik Kondisyon Bisikletini<\/a> tercih edebilirsiniz.<\/p>\n<h4><strong>2.HIIT veya Interval Antrenman<\/strong><\/h4>\n<p>Y\u00fcksek yo\u011funluklu interval antrenman (HIIT) ve interval antrenman, d\u00fc\u015f\u00fck yo\u011funluklu hareketleri ve dinlenme periyotlar\u0131yla kar\u0131\u015ft\u0131r\u0131lan k\u0131sa ve yo\u011fun egzersizleri i\u00e7eren egzersiz rutinleridir. Ara\u015ft\u0131rmalar, <strong>g\u00f6bek b\u00f6lgesindeki ya\u011flar\u0131 yakmak<\/strong>\u00a0i\u00e7in yap\u0131lan HIIT egzersizlerinin kilo kontrol\u00fcne de yard\u0131mc\u0131 oldu\u011funu ve genel fiziksel durumunuzu iyile\u015ftirdi\u011fini g\u00f6steriyor.<\/p>\n<p>Bu rutin \u00e7ok zaman\u0131n\u0131z\u0131 almaz ancak yine de t\u00fcm v\u00fccudunuzu \u00e7al\u0131\u015ft\u0131r\u0131r. Her bir egzersiz rutini, itme ve \u00e7ekme hareketleri gibi bir dizi aktiviteden olu\u015fur.\u00a0Tipik olarak, bir HIIT rutini, bir sonraki aktiviteye ge\u00e7meden \u00f6nce 30 saniyelik dinlenme ile 30 saniyelik yo\u011fun aktiviteyi i\u00e7erir. Maksimum fayday\u0131 elde etmek i\u00e7in setler birka\u00e7 kez tekrarlanabilir.<\/p>\n<p>Her kondisyon seviyesinden ve ya\u015ftan insan\u0131n deneyebilece\u011fi baz\u0131 HIIT egzersizleri \u015funlard\u0131r:<\/p>\n<ul>\n<li>Jumping jack<\/li>\n<li>Burpee<\/li>\n<li>\u015e\u0131nav<\/li>\n<li>Jump squats<\/li>\n<li>High knees<\/li>\n<\/ul>\n<p>HIIT egzersizi i\u00e7in, 30 saniye boyunca bir hareketi uygulay\u0131n ve ard\u0131ndan 30 saniye dinlenin. Bir sonraki hareketi yap\u0131n ve sonra yine dinlenin. T\u00fcm hareketleri tamamlad\u0131\u011f\u0131n\u0131zda d\u00f6ng\u00fcy\u00fc birka\u00e7 kez daha tekrarlayabilirsiniz.<\/p>\n<h4><strong>3.Kar\u0131n egzersizleri<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-16028 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_586777808.jpg\" alt=\"\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_586777808.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_586777808-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/shutterstock_586777808-768x512.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><strong>G\u00f6bek ya\u011f\u0131,<\/strong> bel ve kar\u0131n b\u00f6lgesine yap\u0131\u015ft\u0131\u011f\u0131 i\u00e7in, baz\u0131 spesifik kar\u0131n egzersizlerini yapmak bu konuda yard\u0131mc\u0131 olabilir. Bu egzersizler her ya\u015ftaki kad\u0131n ve erkek taraf\u0131ndan uygulanabilir. <strong>G\u00f6bek eritmeye yarayan<\/strong> ve evde deneyebilece\u011finiz baz\u0131 kar\u0131n egzersizleri \u015funlard\u0131r:<\/p>\n<ul>\n<li>1 dakikal\u0131k plank<\/li>\n<li>Bicycle crunch hareketi<\/li>\n<li>Tam ve yar\u0131m mekikler<\/li>\n<li>Bacak kald\u0131rma<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-16029 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/10449984520242-e1639757255342.jpg\" alt=\"g\u00f6bek eritmeye\" width=\"500\" height=\"235\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/10449984520242-e1639757255342.jpg 1500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/10449984520242-e1639757255342-300x141.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/10449984520242-e1639757255342-1024x481.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/10449984520242-e1639757255342-768x361.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\/235;\" \/><\/p>\n<p>Bu hareketleri yapt\u0131\u011f\u0131n\u0131z yer de olduk\u00e7a \u00f6nemli. <a href=\"https:\/\/www.hepsiburada.com\/delta-pilates-minderi-yoga-mat-fitness-egzersiz-minderi-kamp-mati-p-SPORDELTA1341-P\">Delta Renkli Pilates &amp; Yoga &amp; Egzersiz Minderi<\/a> yerde yapaca\u011f\u0131n\u0131z hareketlerde daha rahat etmenizi sa\u011flayacakt\u0131r.<\/p>\n<h4><strong>4.A\u011f\u0131rl\u0131k ve Diren\u00e7 Antrenman\u0131<\/strong><\/h4>\n<p>A\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131 da <strong>g\u00f6bek eritmeye yarayan<\/strong> \u00f6nemli bir egzersiz t\u00fcr\u00fcd\u00fcr. Ara\u015ft\u0131rmac\u0131lar ayr\u0131ca a\u011f\u0131rl\u0131k antrenman\u0131n\u0131 da i\u00e7eren diren\u00e7 antrenman\u0131n\u0131n ya\u011flar\u0131 azalt\u0131rken ya\u011fs\u0131z a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rabilece\u011fini ve ayn\u0131 zamanda metabolizmay\u0131 h\u0131zland\u0131rabilece\u011fini de bulmu\u015flard\u0131r. <strong>G\u00f6bek eritme program\u0131n\u0131za<\/strong>\u00a0d\u00e2hil edebilece\u011finiz baz\u0131 a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131 egzersizleri \u015funlard\u0131r:<\/p>\n<ul>\n<li>Biceps curl<\/li>\n<li>A\u011f\u0131rl\u0131kl\u0131 lunge hareketi<\/li>\n<li>Triceps dumbell kickback<\/li>\n<\/ul>\n<p><strong>Dikkat edilmesi gerekenler:<\/strong><\/p>\n<p>G\u00fcnde en az 30 dakika orta dereceli egzersiz yapmak \u00f6nemli olsa da kendinizi \u00e7ok fazla zorlamaman\u0131z gerekir. Bazen a\u015f\u0131r\u0131 antrenman yapt\u0131\u011f\u0131n\u0131zda v\u00fccudunuz \u00e7ok fazla kortizol \u00fcretebilir. Bunun yan\u0131 s\u0131ra her egzersiz sa\u011fl\u0131k durumunuza uygun olmayabilir. Bu sebepten dolay\u0131 e\u011fer bir sa\u011fl\u0131k probleminiz varsa egzersiz rutininize ba\u015flamadan \u00f6nce bir doktora dan\u0131\u015fman\u0131z \u00f6nemlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130nsanlar\u0131n, bel boyunca biriken g\u00f6bek ya\u011f\u0131nda bir art\u0131\u015f g\u00f6rmesi,\u00a0\u00f6zellikle ya\u015fland\u0131k\u00e7a olduk\u00e7a yayg\u0131nd\u0131r. Bunun nedeni genellikle ya\u011f artt\u0131k\u00e7a kas k\u00fctlesinin ya\u015fla [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":16025,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-16024","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 v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>G\u00f6bek Eritmeye Yarayan 4 Egzersiz T\u00fcr\u00fc - Hayatburada<\/title>\n<meta name=\"description\" content=\"\u0130\u015fte belinizi inceltmenize yard\u0131mc\u0131 olmak i\u00e7in deneyebilece\u011finiz ve g\u00f6bek eritmeye yarayan 4 egzersiz t\u00fcr\u00fc\u2026\" \/>\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\/gobek-eritmeye-yarayan-4-egzersiz-turu\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00f6bek Eritmeye Yarayan 4 Egzersiz T\u00fcr\u00fc\" \/>\n<meta property=\"og:description\" content=\"\u0130nsanlar\u0131n, bel boyunca biriken g\u00f6bek ya\u011f\u0131nda bir art\u0131\u015f g\u00f6rmesi,\u00a0\u00f6zellikle ya\u015fland\u0131k\u00e7a olduk\u00e7a yayg\u0131nd\u0131r. 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