{"id":19921,"date":"2019-11-24T09:44:00","date_gmt":"2019-11-24T09:44:00","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=6060"},"modified":"2019-11-24T09:44:00","modified_gmt":"2019-11-24T09:44:00","slug":"daha-guclu-bacaklar-icin-squat-cesitleri","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/daha-guclu-bacaklar-icin-squat-cesitleri\/","title":{"rendered":"Daha G\u00fc\u00e7l\u00fc Bacaklar \u0130\u00e7in Squat \u00c7e\u015fitleri"},"content":{"rendered":"<p>Kar\u015f\u0131n\u0131zda bacak antrenmanlar\u0131n\u0131n vazge\u00e7ilmezi, spor salonlar\u0131n\u0131n y\u0131ld\u0131z\u0131: Squat&#8230; Basen ya\u011flar\u0131n\u0131zdan kurtulup \u00e7ok daha fit bacaklara m\u0131 kavu\u015fmak istiyorsunuz? Kal\u00e7a kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rarak daha estetik bir kal\u00e7a g\u00f6r\u00fcn\u00fcm\u00fc m\u00fc hayal ediyorsunuz? Hareketsizlik ve kahve t\u00fcketimiyle her ge\u00e7en g\u00fcn artan sel\u00fclitlerinizden kurtulmay\u0131 m\u0131 hedefliyorsunuz? O halde sizi de b\u00f6yle alal\u0131m. Son d\u00f6nemlerin y\u00fckselen trendi squat i\u00e7in kollar\u0131 s\u0131vaman\u0131n tam zaman\u0131!<\/p>\n<blockquote><p>Squat egzersizi, hem estetik bacaklar\u0131n hem de sa\u011fl\u0131kl\u0131 bir ya\u015fl\u0131l\u0131k d\u00f6neminin anahtar\u0131.<\/p><\/blockquote>\n<p>T\u00fcrk\u00e7ede &#8220;\u00e7\u00f6melme&#8221; olarak ifade edilen squat egzersizi, v\u00fccut geli\u015ftirme egzersizlerinin en pop\u00fclerlerinden biri. Olduk\u00e7a basit bir tekni\u011fi olan ve herhangi bir ekipman gerektirmeden yap\u0131labilen squat ile h\u0131zl\u0131 ve kolay bir \u015fekilde forma girmek m\u00fcmk\u00fcn. Squat egzersizi, yaln\u0131zca bacak ve kal\u00e7a \u015fekillendirilmesinde etkin rol oynam\u0131yor; ayn\u0131 zamanda \u00fcst bacak kas gruplar\u0131n\u0131 kuvvetlendirerek dizlere binen v\u00fccut y\u00fck\u00fcn\u00fcn de b\u00fcy\u00fck \u00f6l\u00e7\u00fcde \u00f6n\u00fcne ge\u00e7iyor. Squat, bug\u00fcn diz eklemiyle ilgili herhangi bir rahats\u0131zl\u0131k ya\u015fayan hastalara ortopedistler taraf\u0131ndan en \u00e7ok \u00f6nerilen egzersizlerin ba\u015f\u0131nda geliyor. Bacak kas gruplar\u0131n\u0131 kuvvetlendirdi\u011finiz takdirde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 dizleriniz yerine bacaklar\u0131n\u0131z ta\u015f\u0131yor. Bu da ilerleyen d\u00f6nemlerde kar\u015f\u0131la\u015fabilece\u011finiz diz rahats\u0131zl\u0131klar\u0131n\u0131 \u00f6nl\u00fcyor.<\/p>\n<h2><strong>Squat Egzersizinin Mucizevi Etkileri<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-6068 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/squat-egzersizinin-mucizevi-etkileri-800x574.jpeg\" alt=\"\" width=\"800\" height=\"574\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/574;\" \/><\/p>\n<ul>\n<li>Squat, kas yo\u011funlu\u011funuzu art\u0131rarak daha kuvvetli bir bedene sahip olman\u0131z\u0131 sa\u011flar. Hareket esnas\u0131nda \u00fcst bacak, arka bacak ve kal\u00e7a kaslar\u0131 aktif olarak \u00e7al\u0131\u015f\u0131r.<\/li>\n<li>Squat egzersizinin yaln\u0131zca bacak kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z hemen d\u00fczeltelim. Squat, s\u0131ms\u0131k\u0131 bir karn\u0131n da anahtar\u0131! \u00d6zellikle a\u011f\u0131rl\u0131k eklenerek yap\u0131lan squat hareketleri esnas\u0131nda kar\u0131n kaslar\u0131n\u0131z v\u00fccudunuzu dengede tutmak i\u00e7in aktif bir \u015fekilde \u00e7al\u0131\u015f\u0131r. Unutmay\u0131n ki sa\u011flam ve s\u0131k\u0131 bir kar\u0131n da sa\u011fl\u0131kl\u0131 bir omurgan\u0131n \u00f6n ko\u015fuludur.<\/li>\n<li>D\u00fczenli squat ile d\u00fczg\u00fcn bir post\u00fcre kavu\u015fmak m\u00fcmk\u00fcn. Squat esnas\u0131nda v\u00fccudunuzu dengede tutabilmek i\u00e7in kar\u0131n kaslar\u0131n\u0131z\u0131n yan\u0131 s\u0131ra romboid ve trapez gibi s\u0131rt kaslar\u0131n\u0131z da devreye girer. S\u0131k\u0131 kar\u0131n kaslar\u0131yla birlikte g\u00fc\u00e7l\u00fc s\u0131rt kaslar\u0131, duru\u015f bozukluklar\u0131n\u0131n b\u00fcy\u00fck \u00f6l\u00e7\u00fcde \u00f6n\u00fcne ge\u00e7er.<\/li>\n<\/ul>\n<blockquote><p>Squat ile forma girmek isterken kendini sakatlayanlar ile kocaman bir futbol sahas\u0131n\u0131 rahat\u00e7a doldurabilece\u011finizi biliyor muydunuz?<\/p><\/blockquote>\n<p>Evet, squat egzersizinin v\u00fccuttaki kas k\u00fctlesini art\u0131rmaktan estetik bacaklara kadar pek \u00e7ok faydas\u0131 bulunuyor. Fakat bu etkili egzersiz, do\u011fru teknikle yap\u0131lmad\u0131\u011f\u0131 takdirde v\u00fccut eklemlerinde geri d\u00f6nd\u00fcr\u00fclemeyecek hasarlara sebep olabiliyor. Squat yaparken dizlerinizin ayak parmak u\u00e7lar\u0131n\u0131 ge\u00e7memesine \u00f6zen g\u00f6stermeniz gerekiyor. E\u011fer kal\u00e7an\u0131z\u0131 saran kaslar\u0131n\u0131z yeterince g\u00fc\u00e7l\u00fc de\u011filse \u00e7\u00f6meldi\u011finiz esnada dizleriniz i\u00e7e do\u011fru kapanmak isteyecektir. Buna engel olmak i\u00e7in \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131k miktar\u0131n\u0131 azaltabilir ve &#8220;side plank&#8221; hareketiyle gluteus medius kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilirsiniz.<\/p>\n<p>\u0130\u015fin tekni\u011fini \u00f6\u011frendikten sonra s\u0131ra geldi squat \u00e7e\u015fitlerine. Squat egzersizinin v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131za ve kondisyon durumunuza g\u00f6re tercih edebilece\u011finiz \u00e7ok say\u0131da \u00e7e\u015fidi bulunuyor.<\/p>\n<h2><strong>Air Squat<\/strong><\/h2>\n<div id=\"attachment_6069\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6069\" class=\"size-medium wp-image-6069 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/air-squat-800x450.jpg\" alt=\"\" width=\"800\" height=\"450\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/450;\" \/><p id=\"caption-attachment-6069\" class=\"wp-caption-text\">Kaynak: i.ytimg<\/p><\/div>\n<p>Dersimiz squat 101! Air squat, squat egzersizine yeni ba\u015flayanlar\u0131n en \u00e7ok tercih etti\u011fi egzersizdir. Yaln\u0131zca v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kullan\u0131larak yap\u0131lan bu egzersiz, squat tekni\u011fini \u00f6\u011frenmek i\u00e7in birebirdir. Antrenman \u00f6ncesinde \u0131s\u0131nmalarda tercih edilen air squat, bacak kaslar\u0131 gerekli kuvvete eri\u015fti\u011finde terk edilebilir ve a\u011f\u0131rl\u0131kl\u0131 squat egzersizlerine ge\u00e7i\u015f yap\u0131labilir.<\/p>\n<p>Nas\u0131l yap\u0131l\u0131r?<\/p>\n<p>1. V\u00fccudunuz dik pozisyonda iken ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finden biraz daha geni\u015f olacak \u015fekilde a\u00e7\u0131n.<\/p>\n<p>2. Nefes al\u0131n ve s\u0131rt\u0131n\u0131z dik bir \u015fekilde dizlerinizi b\u00fckerek bacaklar\u0131n\u0131z ve yer aras\u0131nda 90 derecelik a\u00e7\u0131 olu\u015fturuna kadar \u00e7\u00f6melin.<\/p>\n<p>3. Nefes verin ve y\u00fckselerek ba\u015flang\u0131\u00e7 pozisyonunuza geri d\u00f6n\u00fcn.<\/p>\n<h2><strong>Full Squat<\/strong><\/h2>\n<div id=\"attachment_6070\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6070\" class=\"size-medium wp-image-6070 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/full-squat-800x1000.jpg\" alt=\"\" width=\"800\" height=\"1000\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/1000;\" \/><p id=\"caption-attachment-6070\" class=\"wp-caption-text\">Kaynak: westhavencrossfit<\/p><\/div>\n<p>Full squat, a\u011f\u0131rl\u0131k bar\u0131 ile yap\u0131lan en etkili squat \u00e7e\u015fitlerinden biri. Diz eklemini koruyan kas, kiri\u015f ve tendonlar yeterince geli\u015fmeden full squat egzersizine ge\u00e7ilmemesi gerekiyor. Full squat i\u00e7in kendinizi haz\u0131r hissetti\u011finizde d\u00fc\u015f\u00fck a\u011f\u0131rl\u0131klarla ba\u015flamal\u0131 ve zaman i\u00e7inde a\u011f\u0131rl\u0131k miktar\u0131n\u0131z\u0131 d\u00fczenli olarak art\u0131rmal\u0131s\u0131n\u0131z.<\/p>\n<p>Nas\u0131l yap\u0131l\u0131r?<\/p>\n<p>1. Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n ve ayak parmaklar\u0131n\u0131z\u0131 30 derece d\u0131\u015fa \u00e7evirin.<\/p>\n<p>2. Squat pozisyonunda \u00e7\u00f6kerek squat sehpas\u0131nda a\u011f\u0131rl\u0131k bar\u0131n\u0131n alt\u0131na girin. A\u011f\u0131rl\u0131k bar\u0131n\u0131 k\u00fcrek kemiklerinizin hemen \u00fcst\u00fcndeki kaslar\u0131n \u00fczerine yerle\u015ftirin.<\/p>\n<p>3. Bar\u0131 rackten \u00e7\u0131karmak i\u00e7in sa\u011f ve sol aya\u011f\u0131n\u0131zla birer geri ad\u0131m at\u0131n.<\/p>\n<p>4. Dizleriniz d\u0131\u015fa do\u011fru ayak parmaklar\u0131n\u0131zla ayn\u0131 hizada ilerlerken a\u015fa\u011f\u0131ya do\u011fru \u00e7\u00f6melmeye ba\u015flay\u0131n.<\/p>\n<p>5. Kal\u00e7a kaslar\u0131n\u0131z\u0131 kullanarak topuklar\u0131n\u0131zla yeri itin ve yukar\u0131 do\u011fru kalkarak ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/p>\n<h2><strong>Front Squat<\/strong><\/h2>\n<div id=\"attachment_6071\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6071\" class=\"size-medium wp-image-6071 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/front-squat-800x832.jpg\" alt=\"\" width=\"800\" height=\"832\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/832;\" \/><p id=\"caption-attachment-6071\" class=\"wp-caption-text\">Kaynak: snoridgecrossfit<\/p><\/div>\n<p>Front squat egzersizi, a\u011f\u0131rl\u0131k bar\u0131n\u0131n v\u00fccudun \u00f6n k\u0131sm\u0131nda g\u00f6\u011f\u00fcs \u00fczerinde tutuldu\u011fu egzersiz \u00e7e\u015fididir. Full squat egzersizinde oldu\u011fu gibi s\u0131rttan destek al\u0131namad\u0131\u011f\u0131 i\u00e7in daha hafif a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015f\u0131l\u0131r. Topuklar\u0131n alt\u0131na 3 cm&#8217;lik bir y\u00fckselti koyularak bacaklarda maksimum gerilmeyi sa\u011flamak hedeflenir. Egzersiz boyunca s\u0131rt\u0131n\u0131z\u0131 dik tutman\u0131z ve \u00f6ne do\u011fru e\u011filmemeniz gerekir. Bunun i\u00e7inse g\u00fc\u00e7l\u00fc bir merkez b\u00f6lgesine sahip olman\u0131z \u00f6nemli bir unsurdur.<\/p>\n<p>Nas\u0131l yap\u0131l\u0131r?<\/p>\n<p>1. Squat sehpas\u0131nda a\u011f\u0131rl\u0131k bar\u0131 \u00f6n omzunuza gelecek \u015fekilde yerle\u015ftirin ve ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n.<\/p>\n<p>2. Dizleriniz ayak parmak u\u00e7lar\u0131n\u0131 ge\u00e7meyecek \u015fekilde \u00e7\u00f6melmeye ba\u015flay\u0131n ve \u00fcst baca\u011f\u0131n\u0131z yere paralel oluncaya kadar devam edin.<\/p>\n<p>3. Kal\u00e7a kaslar\u0131n\u0131z\u0131 aktif edin ve yukar\u0131 do\u011fru kalkarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/p>\n<h2><strong>Sumo Squat<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-6072 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/sumo-squat.jpg\" alt=\"\" width=\"626\" height=\"417\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 626px; --smush-placeholder-aspect-ratio: 626\/417;\" \/>&#8220;\u0130\u00e7 bacaklara sava\u015f a\u00e7mak istiyorum&#8221; diyenleri b\u00f6yle alal\u0131m. Sizin squat\u0131n\u0131z belli: Sumo squat! Herhangi bir a\u011f\u0131rl\u0131k ekipman\u0131na ihtiya\u00e7 duymadan yapabilece\u011finiz sumo squat egzersizi, bacak, kal\u00e7a ve kar\u0131n kaslar\u0131n\u0131 birlikte \u00e7al\u0131\u015ft\u0131r\u0131rken i\u00e7 bacaklarda meydana gelen b\u00f6lgesel ya\u011flanman\u0131n da \u00f6n\u00fcne ge\u00e7iyor.<\/p>\n<p>Nas\u0131l yap\u0131l\u0131r?<\/p>\n<p>1. Bacaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finden daha fazla a\u00e7\u0131n ve ayak parmak u\u00e7lar\u0131n\u0131z\u0131 d\u0131\u015far\u0131ya do\u011fru \u00e7evirin.<\/p>\n<p>2. S\u0131rt\u0131n\u0131z dik bir \u015fekilde kal\u00e7an\u0131z\u0131 geriye do\u011fru uzat\u0131n ve \u00fcst bacaklar\u0131n\u0131z yere paralel olana dek \u00e7\u00f6melin.<\/p>\n<p>3. S\u0131rt\u0131n\u0131z\u0131n dikli\u011fini kaybetmeden yukar\u0131ya do\u011fru uzan\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/p>\n<p>Siz de squat d\u00fcnyas\u0131na s\u0131k\u0131 bir giri\u015f yapmak istiyorsan\u0131z ihtiyac\u0131n\u0131za g\u00f6re <a href=\"https:\/\/www.hepsiburada.com\/barlar-plakalar-c-387326\">bar ve plaka \u00e7e\u015fitleri<\/a> Hepsiburada&#8217;da sizi bekliyor. Squat\u0131n mucizevi etkilerine inan\u0131n ve v\u00fccudunuzdaki d\u00f6n\u00fc\u015f\u00fcm\u00fc keyifle izleyin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kar\u015f\u0131n\u0131zda bacak antrenmanlar\u0131n\u0131n vazge\u00e7ilmezi, spor salonlar\u0131n\u0131n y\u0131ld\u0131z\u0131: Squat&#8230; Basen ya\u011flar\u0131n\u0131zdan kurtulup \u00e7ok daha fit bacaklara m\u0131 kavu\u015fmak istiyorsunuz? Kal\u00e7a kaslar\u0131n\u0131z\u0131 [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":6067,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-outdoor"],"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>Squat \u00c7e\u015fitleri ve Faydalar\u0131 | T\u00fcm Squat Hareketleri - Hayatburada<\/title>\n<meta name=\"description\" content=\"Bacak \u00e7e\u015fitlerine g\u00f6re yap\u0131lan squat \u00e7e\u015fitleride farkl\u0131l\u0131k g\u00f6stermektedir. Squat hareketlerini nas\u0131l do\u011fru yapaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenmek i\u00e7in t\u0131klay\u0131n\u0131z.\" \/>\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\/daha-guclu-bacaklar-icin-squat-cesitleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Daha G\u00fc\u00e7l\u00fc Bacaklar \u0130\u00e7in Squat \u00c7e\u015fitleri\" \/>\n<meta property=\"og:description\" content=\"Kar\u015f\u0131n\u0131zda bacak antrenmanlar\u0131n\u0131n vazge\u00e7ilmezi, spor salonlar\u0131n\u0131n y\u0131ld\u0131z\u0131: Squat... 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