{"id":20207,"date":"2020-04-14T06:40:41","date_gmt":"2020-04-14T06:40:41","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=15922"},"modified":"2020-04-14T06:40:41","modified_gmt":"2020-04-14T06:40:41","slug":"guclu-karin-kaslari-icin-ev-egzersizleri","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/guclu-karin-kaslari-icin-ev-egzersizleri\/","title":{"rendered":"G\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in ev egzersizleri"},"content":{"rendered":"

Herkesin evde oturdu\u011fu bu s\u0131k\u0131c\u0131 g\u00fcnlerde, hem zihinsel hem de fiziksel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in yapaca\u011f\u0131m\u0131z egzersizlerde kar\u0131n kaslar\u0131m\u0131z\u0131 da unutmuyoruz. Bunun i\u00e7in evde sa\u011fl\u0131kla ve g\u00fcvenle yapabilece\u011finiz bir\u00e7ok egzersiz mevcut. T\u00fcm bedenimizin harekete ihtiyac\u0131 varken kar\u0131n kaslar\u0131 da bu hareketin \u00f6nemli bir par\u00e7as\u0131 olarak kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor.<\/p>\n

\u00d6rne\u011fin yaz mevsimi yakla\u015ft\u0131k\u00e7a, g\u00fczel havalarda yap\u0131lan ko\u015fular\u0131n da sezonu da a\u00e7\u0131l\u0131yor. Daha uzun ve daha g\u00fc\u00e7l\u00fc bir ko\u015fu i\u00e7in g\u00fc\u00e7l\u00fc bacaklardan \u00e7ok daha fazlas\u0131na ihtiyac\u0131n\u0131z var: Kur\u015fun ge\u00e7irmez kar\u0131n kaslar\u0131. Kar\u0131n kaslar\u0131n\u0131z\u0131, belinizi ve kal\u00e7alar\u0131n\u0131zdaki kaslar\u0131 g\u00fc\u00e7lendirdik\u00e7e daha fazla g\u00fc\u00e7, kararl\u0131l\u0131k ve dayan\u0131kl\u0131l\u0131k olarak elde edeceksiniz. Kondisyonunuzu geli\u015ftirirken buradan<\/a> \u00fcr\u00fcnlerimize g\u00f6z atmay\u0131 unutmay\u0131n!<\/p>\n

A\u015fa\u011f\u0131daki egzersizleri ve setleri inceleyin. Her egzersizi 30 saniye boyunca tekrarlay\u0131n ve her setin aras\u0131nda 15 saniyelik dinlenme s\u00fcresi b\u0131rak\u0131n.<\/p>\n

Hardstyle Plank<\/h2>\n

\"kar\u0131n\"<\/p>\n

Y\u00fcz\u00fcn\u00fcz yere bakacak \u015fekilde kendinizi \u00f6n kolunuzla plank pozisyonuna getirin. Dirseklerinizin omuzlar\u0131n\u0131z\u0131n alt\u0131na hizaland\u0131\u011f\u0131ndan ve ellerinizi yumruk haline getirdi\u011finizden emin olun. \u00d6n kollar\u0131n\u0131z birbirine paralel olmal\u0131d\u0131r. Her bir set i\u00e7in bu \u015fekilde, 10 ila 20 saniye bekleyin ve ard\u0131ndan dinlenin.<\/p>\n

Kar\u0131n kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racak bu hareketteki kilit nokta; t\u00fcm v\u00fccudunuz (\u00c7apraz kar\u0131n kaslar\u0131, rektus kaslar\u0131, s\u0131rt kaslar\u0131, yan kar\u0131n kaslar\u0131 ve kal\u00e7a kaslar\u0131) durma s\u00fcresi boyunca diyafram nefesi al\u0131rken olabildi\u011fince s\u0131k\u0131lmal\u0131d\u0131r. Bu hareketi ka\u00e7 kez yapt\u0131\u011f\u0131n\u0131z\u0131n bir \u00f6nemi yoktur \u00e7\u00fcnk\u00fc zamanla bu pozisyonda duru\u015f s\u00fcreniz artt\u0131k\u00e7a; plank, evde keyifle yapabilece\u011finiz bir egzersiz haline gelecek.<\/p>\n

Dead Bug<\/h2>\n

Kollar\u0131 omuzlar\u0131n\u0131z\u0131n \u00fczerinde konumland\u0131r\u0131n ve yere s\u0131rt \u00fcst\u00fc uzan\u0131n. Egzersize ba\u015flamak i\u00e7in dizlerinizi kal\u00e7alar\u0131n\u0131z\u0131n \u00fczerine getirin ve bald\u0131r\u0131n\u0131z uylu\u011funuzla 90 derecelik bir a\u00e7\u0131 olu\u015fturacak \u015fekilde dizinize do\u011fru b\u00fck\u00fcn. Ard\u0131ndan, sa\u011f baca\u011f\u0131n\u0131z\u0131 d\u00fczle\u015ftirip yere do\u011fru indirirken ayn\u0131 anda sol kolunuzu ba\u015f\u0131n\u0131z\u0131n \u00fczerine indirin. Duraklay\u0131n ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn. Ard\u0131ndan egzersizi di\u011fer taraf\u0131n\u0131zla tekrar yap\u0131n. Bir seti tamamlamak i\u00e7in de\u011fi\u015fimli 14 tekrar yap\u0131n. Kar\u0131n b\u00f6lgenizdeki de\u011fi\u015fimi h\u0131zl\u0131ca g\u00f6zlemleyebilece\u011finiz bu hareketi evde hi\u00e7bir alete ihtiya\u00e7 duymadan yapabilirsiniz.<\/p>\n

Oblique crunch<\/h2>\n

Dizleriniz b\u00fck\u00fclm\u00fc\u015f ve ayaklar\u0131n\u0131z yere d\u00fcz basacak \u015fekilde s\u0131rt \u00fcst\u00fc yat\u0131n. Sa\u011f elinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na koyun. Dirse\u011finiz d\u0131\u015far\u0131 bakmal\u0131 ve sol avucunuz da g\u00f6vdenize dik durmal\u0131.<\/p>\n

Omuzlar\u0131n\u0131z\u0131 yerden kald\u0131rmak i\u00e7in kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve sa\u011f dirse\u011finizi sol dizinize do\u011fru getirmek i\u00e7in v\u00fccudunuzu d\u00f6nd\u00fcr\u00fcn. Egzersizi di\u011fer taraf\u0131n\u0131za de\u011fi\u015ftirmeden \u00f6nce kollar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a yere indirin ve hareketi tekrarlay\u0131n.<\/p>\n

Yan plank ile kusursuz kar\u0131n<\/h2>\n

\"\"<\/p>\n

Dizleriniz d\u00fcz olacak \u015fekilde sol taraf\u0131n\u0131za yaslan\u0131n ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131 \u00f6n kolunuza almak i\u00e7in \u00fcst v\u00fccudunuzu yukar\u0131 kald\u0131r\u0131n. V\u00fccudunuzu d\u00fcz bir \u00e7izgi olu\u015fturana kadar t\u00fcm bedeninizi destekleyin ve kal\u00e7alar\u0131n\u0131z\u0131 kald\u0131r\u0131n. Derin nefes al\u0131rken bu pozisyonu koruyun. Sonra pozisyonunuzu de\u011fi\u015ftirin ve hareketi di\u011fer taraf\u0131n\u0131zda tekrarlay\u0131n. Klasik plank\u2019e g\u00f6re farkl\u0131 bir a\u00e7\u0131 sa\u011flayan bu egzersiz alt s\u0131rt kaslar\u0131n\u0131 da geli\u015ftirmenize yar\u0131yor. B\u00f6ylece s\u0131k s\u0131k kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131z s\u0131rt a\u011fr\u0131lar\u0131n\u0131 da \u00f6nl\u00fcyor.<\/p>\n

Russian twist<\/h2>\n

\"\"<\/p>\n

Yere serdi\u011finiz mat\u0131n\u0131z\u0131n \u00fczerine dik bir \u015fekilde oturun. Daha sonra dizlerinizi k\u0131rarak ayaklar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131n. S\u0131rt\u0131n\u0131z d\u00fcz, ayaklar\u0131n\u0131z da V \u015feklinde olacak \u015fekilde pozisyonunuzu al\u0131n. Ellerinizi ileriye do\u011fru uzat\u0131p birle\u015ftirin. Belinizi k\u0131v\u0131r\u0131p \u00f6nce sa\u011fa do\u011fru d\u00f6n\u00fcn. Daha sonra ayn\u0131 \u015fekilde belinizi k\u0131v\u0131rarak sola do\u011fru d\u00f6n\u00fcn. Ayaklar\u0131n\u0131z\u0131n yere de\u011fmedi\u011fi bu hareketi yaparken alt kar\u0131n kaslar\u0131n\u0131z\u0131n yand\u0131\u011f\u0131n\u0131 hissedeceksiniz. Hareketi ilk defa yap\u0131yorsan\u0131z dengede durmakta zorlanabilirsiniz. Al\u0131\u015fana kadar hareketi, ayaklar\u0131n\u0131z\u0131 dizlerinizden b\u00fck\u00fck bir \u015fekilde yere koyarak yapabilirsiniz.<\/p>\n

Mountain climbers ile kar\u0131n b\u00f6lgenizi g\u00fc\u00e7lendirin<\/h2>\n

\"kar\u0131n\"<\/p>\n

Bu hareket kalp at\u0131\u015f\u0131n\u0131z\u0131 h\u0131zland\u0131racak ve ayn\u0131 zamanda v\u00fccudunuzdaki bir \u00e7ok kas grubunu e\u015f zamanl\u0131 olarak \u00e7al\u0131\u015ft\u0131rmaya yarayacak bir harekettir. Evinizde hi\u00e7bir alete ihtiya\u00e7 duymadan yapabilece\u011finiz bu egzersiz cardio programlar\u0131n\u0131n olmazsa olmaz\u0131. Bu harekette kollar\u0131 d\u00fcz tutmak ve dirsekleri k\u0131rmamak kilit noktalardand\u0131r. Ayr\u0131ca s\u0131rt\u0131n\u0131z\u0131 kamburla\u015fmadan d\u00fcz tutmaya \u00f6zen g\u00f6stermelisiniz.<\/p>\n

Harekete, \u015f\u0131nav \u00e7eker gibi veya plank pozisyonunda ba\u015flay\u0131n. Pozisyonunuzu belirledikten sonra bir aya\u011f\u0131n\u0131z\u0131 yukar\u0131 yani yan kar\u0131na do\u011fru \u00e7ekmeye ba\u015flay\u0131n. Bunu yaparken yan kar\u0131n kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131na iyice konsantre olun. Aya\u011f\u0131n\u0131z maksimum \u00f6l\u00e7\u00fcde yukar\u0131ya kadar geldikten sonra geriye do\u011fru itin ve di\u011fer aya\u011f\u0131n\u0131z\u0131 \u00e7ekmeye ba\u015flay\u0131n. Ayn\u0131 i\u015flemleri bu tarafta da uygulay\u0131n. Baca\u011f\u0131n\u0131z\u0131 \u00e7ekerken nefes vermeyi ve iterken nefes almay\u0131 unutmay\u0131n. Bu egzersizi 3 set maksimum tekrar olarak uygulayabilirsiniz.<\/p>\n

Spor yaparken ald\u0131\u011f\u0131n\u0131z besin takviyeleri ile ilgili yaz\u0131m\u0131za buradan<\/a> ula\u015fabilir ve spor yaparken sa\u011fl\u0131kl\u0131 kalman\u0131n yollar\u0131n\u0131 \u00f6\u011frenebilirsiniz.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Herkesin evde oturdu\u011fu bu s\u0131k\u0131c\u0131 g\u00fcnlerde, hem zihinsel hem de fiziksel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in yapaca\u011f\u0131m\u0131z egzersizlerde kar\u0131n kaslar\u0131m\u0131z\u0131 da unutmuyoruz. […]<\/p>\n","protected":false},"author":0,"featured_media":15964,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,191],"tags":[165],"class_list":["post-20207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","category-spor-outdoor","tag-evdekal"],"yoast_head":"\nG\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in ev egzersizleri - Hayatburada<\/title>\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\/guclu-karin-kaslari-icin-ev-egzersizleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in ev egzersizleri\" \/>\n<meta property=\"og:description\" content=\"Herkesin evde oturdu\u011fu bu s\u0131k\u0131c\u0131 g\u00fcnlerde, hem zihinsel hem de fiziksel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in yapaca\u011f\u0131m\u0131z egzersizlerde kar\u0131n kaslar\u0131m\u0131z\u0131 da\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/guclu-karin-kaslari-icin-ev-egzersizleri\/\" \/>\n<meta property=\"og:site_name\" content=\"Hayatburada\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-14T06:40:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/12\/10689033502770.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/guclu-karin-kaslari-icin-ev-egzersizleri\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/guclu-karin-kaslari-icin-ev-egzersizleri\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"G\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in ev egzersizleri\",\"datePublished\":\"2020-04-14T06:40:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/guclu-karin-kaslari-icin-ev-egzersizleri\\\/\"},\"wordCount\":999,\"image\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/guclu-karin-kaslari-icin-ev-egzersizleri\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/wp-content\\\/uploads\\\/2021\\\/12\\\/10689033502770.jpg\",\"keywords\":[\"evdekal\"],\"articleSection\":{\"1\":\"Spor & Outdoor\"},\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/guclu-karin-kaslari-icin-ev-egzersizleri\\\/\",\"url\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/guclu-karin-kaslari-icin-ev-egzersizleri\\\/\",\"name\":\"G\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in ev egzersizleri - 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