{"id":3327,"date":"2019-06-24T09:43:00","date_gmt":"2019-06-24T09:43:00","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=3327"},"modified":"2019-06-24T09:43:00","modified_gmt":"2019-06-24T09:43:00","slug":"bacaklari-sikilastiran-egzersizler","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/bacaklari-sikilastiran-egzersizler\/","title":{"rendered":"Bacaklar\u0131 S\u0131k\u0131la\u015ft\u0131ran Egzersizler"},"content":{"rendered":"

Hayat boyu v\u00fccudunuzu sorunsuzca ta\u015f\u0131mas\u0131 i\u00e7in g\u00fc\u00e7l\u00fc ve s\u0131k\u0131 bacak kaslar\u0131na ihtiyac\u0131n\u0131z var!<\/p><\/blockquote>\n

G\u00fcn boyunca v\u00fccudumuzun t\u00fcm y\u00fck\u00fcn\u00fc ta\u015f\u0131yan bacaklar\u0131m\u0131z, v\u00fccudumuzda ya\u015fa ba\u011fl\u0131 y\u0131pranmaya ve b\u00f6lgesel ya\u011flanmaya en m\u00fcsait b\u00f6lgelerden biridir. Bacak b\u00f6lgesindeki ya\u011flanma, genetik ve hormonal etkilerin etkisi alt\u0131nda olu\u015ftu\u011fu i\u00e7in ba\u015f edilmesi en zor sorunlardan biri olarak g\u00f6r\u00fcl\u00fcr. Kad\u0131nlarda b\u00f6lgesel ya\u011flanma, erkeklerden farkl\u0131 olarak s\u0131kl\u0131kla bacak ve basenlerin \u00fcst k\u0131s\u0131mlardan olu\u015fur. \u0130lerleyen ya\u015fla birlikte daha fazla belirginle\u015fen ya\u011flanman\u0131n \u00f6n\u00fcne sa\u011fl\u0131kl\u0131 beslenme ile desteklenen bir d\u00fczenli egzersiz program\u0131 ile ge\u00e7mek m\u00fcmk\u00fcn.<\/p>\n

G\u00fcn boyu ofiste masa ba\u015f\u0131nda ge\u00e7irilen uzun saatler, bacak ve basen b\u00f6lgesinde ya\u011flanmaya sebep olarak v\u00fccut esteti\u011finin ve elastikiyetinin kaybolmas\u0131 sonucunu do\u011furuyor. Beden sa\u011fl\u0131\u011f\u0131n\u0131n ve esteti\u011finin kaybolmas\u0131 ise ku\u015fkusuz hepimizin korkulu r\u00fcyas\u0131… Estetik ve s\u0131k\u0131 bacaklar, d\u00fczg\u00fcn bir fizi\u011fin yap\u0131 ta\u015f\u0131n\u0131 olu\u015fturuyor. Fakat i\u015fin bir de atlanmamas\u0131 gereken bir sa\u011fl\u0131k boyutu s\u00f6z konusu. Hayat boyu v\u00fccudunuzu sorunsuzca ta\u015f\u0131mas\u0131 i\u00e7in g\u00fc\u00e7l\u00fc ve s\u0131k\u0131 bacak kaslar\u0131na ihtiyac\u0131n\u0131z var! D\u00fczenli egzersiz ile kuvvetlendirilmi\u015f, s\u0131k\u0131 ve esnek bacaklar ile v\u00fccudunuzun daha estetik g\u00f6r\u00fcnmesini sa\u011flamakla kalmaz; ilerleyen ya\u015fla birlikte ortaya \u00e7\u0131kmas\u0131 muhtemel eklem rahats\u0131zl\u0131klar\u0131n\u0131n da \u00f6n\u00fcne ge\u00e7mi\u015f olursunuz.<\/p>\n

S\u0131k\u0131 Bacaklara Sahip Olman\u0131n Faydalar\u0131<\/strong><\/h2>\n

Bacaklara iyi bakmak, onlar\u0131 d\u00fczenli egzersizle kuvvetlendirmek ve bacak kaslar\u0131na elastikiyet kazand\u0131rmak ya\u015fla birlikte ortaya \u00e7\u0131kabilecek ortopedik rahats\u0131zl\u0131klar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde engelliyor.<\/p><\/blockquote>\n

Estetik bacaklar, d\u00fczg\u00fcn bir fizi\u011fin olmazsa olmaz\u0131!<\/strong><\/h2>\n

\"\"G\u00fczel bir bacak esteti\u011fine sahip olmak, d\u00fczg\u00fcn bir fizi\u011fi de beraberinde getirir. \u00dcstelik g\u00fczel bacaklara sahip olabilmeniz i\u00e7in illa ki uzun boylu olman\u0131z da gerekmiyor. D\u00fczenli bir egzersiz program\u0131 ile belli oranda kas yaparak bacaklar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rabilir, yumu\u015fak ge\u00e7i\u015fleri olan kas k\u0131vr\u0131mlar\u0131 ile \u00e7ok daha estetik bacaklara kavu\u015fabilirsiniz.<\/p>\n

S\u0131k\u0131 ve g\u00fc\u00e7l\u00fc bacaklar, ilerleyen ya\u015flarda garantiniz.<\/strong><\/h2>\n

\"\"Bacaklar, belki de \u00f6m\u00fcr boyu bedenimizi ta\u015f\u0131makla y\u00fck\u00fcml\u00fc oldu\u011fundan belki de v\u00fccudumuzun en cefakar b\u00f6lgesi. Bacaklara iyi bakmak, onlar\u0131 d\u00fczenli egzersizle kuvvetlendirmek ve bacak kaslar\u0131na elastikiyet kazand\u0131rmak ya\u015fla birlikte ortaya \u00e7\u0131kabilecek ortopedik rahats\u0131zl\u0131klar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde engelliyor. Quadriceps denilen \u00fcst bacak kas grubunu g\u00fc\u00e7lendirdi\u011finiz takdirde diz ekleminiz \u00fczerindeki bask\u0131y\u0131 azaltarak k\u0131k\u0131rdak veya kire\u00e7lenme gibi \u00e7e\u015fitli eklem rahats\u0131zl\u0131klar\u0131na yakalanma riskini minimuma indirebilirsiniz.<\/p>\n

Kuvvetli ve fit bacaklar ile duru\u015f bozukluklar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mek m\u00fcmk\u00fcn.<\/strong><\/h2>\n

\"\"Dik veya sa\u011fl\u0131kl\u0131 duru\u015f olarak da adland\u0131r\u0131lan v\u00fccudun ideal pozisyonu, kaslar\u0131n en ekonomik olarak \u00e7al\u0131\u015ft\u0131\u011f\u0131 durumdur. \u0130lerleyen ya\u015fta al\u0131nan kilolar ve hareketsizlik sebebiyle v\u00fccut zaman i\u00e7erisinde ideal post\u00fcr\u00fcn\u00fc kaybeder ve kifoz, lordoz veya skolyoz gibi \u00e7e\u015fitli hastal\u0131klar ortaya \u00e7\u0131kmaya ba\u015flar. \u0130deal bir v\u00fccut post\u00fcr\u00fcne kavu\u015fmak istiyorsan\u0131z i\u015fe g\u00fc\u00e7l\u00fc ve s\u0131k\u0131 bacak kaslar\u0131ndan ba\u015flayabilirsiniz. G\u00fc\u00e7l\u00fc alt v\u00fccut kaslar\u0131, v\u00fccudun di\u011fer kaslar\u0131n\u0131 da kuvvetlendirmeniz i\u00e7in olduk\u00e7a \u00f6nemlidir.<\/p>\n

G\u00fc\u00e7l\u00fc bacaklar ile atletik performans\u0131n\u0131z\u0131 yukar\u0131ya ta\u015f\u0131y\u0131n.<\/strong><\/h2>\n

\"\"Hangi antrenman program\u0131n\u0131 yaparsan\u0131z yap\u0131n g\u00fc\u00e7l\u00fc bacaklar, \u00fcst d\u00fczey performans\u0131n anahtar\u0131d\u0131r. Sa\u011fl\u0131kl\u0131 bir bedene ve d\u00fczg\u00fcn bir post\u00fcre sahip olmak istiyorsan\u0131z bacak egzersizleri sizin i\u00e7in ilk ad\u0131m olabilir. \u00dcst bacak, alt bacak ve i\u00e7 bacak b\u00f6lgelerine odaklan\u0131larak e\u015fit oranda geli\u015ftirilmi\u015f g\u00fc\u00e7l\u00fc ve fit bacak kaslar\u0131, antrenman performans\u0131n\u0131z\u0131 bir \u00fcst seviyeye \u00e7\u0131karma konusunda en b\u00fcy\u00fck yard\u0131mc\u0131n\u0131z olacak.<\/p>\n

S\u0131k\u0131 Bacaklara Sahip Olmak \u0130\u00e7in Yapabilece\u011finiz 5 Etkili Egzersiz<\/strong><\/h2>\n

Squat<\/strong><\/h3>\n

\"\"Son d\u00f6nemin en etkili egzersizi olarak \u00f6ne \u00e7\u0131kan squat, herhangi bir ekipmana ihtiya\u00e7 duymadan kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla yapabilece\u011finiz bir egzersizdir. V\u00fccudun pek \u00e7ok b\u00f6lgesini ayn\u0131 \u00e7al\u0131\u015ft\u0131ran squat, bacak ve kal\u00e7a kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirerek \u00e7ok daha s\u0131k\u0131 ve estetik bacaklara sahip olman\u0131n yolunu a\u00e7ar. \u00dcst bacak, alt bacak ve kal\u00e7a kaslar\u0131n\u0131n yan\u0131 s\u0131ra bel, s\u0131rt ve kar\u0131n kaslar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131ran squat egzersizi, d\u00fczenli olarak yap\u0131ld\u0131\u011f\u0131nda sarkma ve gev\u015femeleri \u00f6nleyerek v\u00fccudunuzu k\u0131ra s\u00fcrede forma sokar. Pek \u00e7ok \u00fcnl\u00fc ismin ve sporcunun kal\u00e7alar\u0131n\u0131 dikle\u015ftirmek ve daha fit bacaklara sahip olabilmek i\u00e7in d\u00fczenli olarak squat yapt\u0131\u011f\u0131 biliniyor. Peki, squat nas\u0131l yap\u0131lmal\u0131?<\/p>\n

    \n
  1. Bacaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n.<\/li>\n
  2. Nefes al\u0131rken oturma pozisyonuna ge\u00e7iyormu\u015f gibi kal\u00e7an\u0131z\u0131 a\u015fa\u011f\u0131ya indirin. E\u011filirken s\u0131rt\u0131n\u0131z\u0131 dik tuttu\u011funuza ve dizlerinizi ayak hizas\u0131n\u0131 ge\u00e7medi\u011fine emin olun.<\/li>\n
  3. Nefes verirken ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li>\n
  4. Her set 10 tekrardan olu\u015facak \u015fekilde 4-5 sette egzersizi tamamlay\u0131n.<\/li>\n<\/ol>\n

    Squat egzersizini herhangi bir a\u011f\u0131rl\u0131k kullanmadan yapabildi\u011finiz gibi tercihinize g\u00f6re farkl\u0131 a\u011f\u0131rl\u0131klar kullanarak da yapabilirsiniz. Evde, spor salonunda hatta ofiste bile kolayl\u0131kla yapabilece\u011finiz squat egzersizleri ihmal etmeden d\u00fczenli olarak yapt\u0131\u011f\u0131n\u0131zda bacaklar\u0131n\u0131zdaki de\u011fi\u015fime siz bile inanamayacaks\u0131n\u0131z.<\/p>\n

    Lunge<\/strong><\/h3>\n

    \"\"Sa\u011f ve sol baca\u011f\u0131 ayr\u0131 ayr\u0131 \u00e7al\u0131\u015ft\u0131rarak tek bacak g\u00fcc\u00fcn\u00fc art\u0131rma esas\u0131na dayanan lunge egzersizi, bacak kaslar\u0131n\u0131 h\u0131zl\u0131 ve etkili bir \u015fekilde g\u00fc\u00e7lendirerek antrenmanlarda \u00fcst d\u00fczey performansa ula\u015fman\u0131z\u0131 sa\u011flar. Bacaklarda g\u00fc\u00e7lenmenin yan\u0131 s\u0131ra denge unsuruna da a\u011f\u0131rl\u0131k veren lunge, diz ekleminde olu\u015fabilecek y\u0131pranmalara kar\u015f\u0131 ekstra dayan\u0131kl\u0131 olman\u0131z\u0131n \u00f6n\u00fcn\u00fc a\u00e7ar. Lunge egzersizi i\u00e7in a\u015fa\u011f\u0131daki ad\u0131mlar\u0131 takip edebilirsiniz.<\/p>\n

      \n
    1. Bacaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n.<\/li>\n
    2. \u00d6ne do\u011fru uzun bir ad\u0131m at\u0131n.<\/li>\n
    3. G\u00f6vdenizi dik tutarak dizlerinizi kal\u00e7ayla ayn\u0131 hizaya gelene dek b\u00fck\u00fcn.<\/li>\n
    4. \u00d6ndeki aya\u011f\u0131n\u0131zla kendinizi geriye do\u011fru iterek ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/li>\n
    5. Her iki bacakla 10 tekrardan olu\u015facak \u015fekilde 4-5 sette egzersizi tamamlay\u0131n.<\/li>\n<\/ol>\n

      Squat egzersizinde oldu\u011fu gibi lunge egzersizini de zorla\u015ft\u0131rmak i\u00e7in damb\u0131l<\/a> kullanabilirsiniz. G\u00fc\u00e7 ve denge unsurlar\u0131n\u0131 bir arada bar\u0131nd\u0131ran bu etkili egzersiz, performans\u0131n\u0131 bir \u00fcst seviyeye ta\u015f\u0131mak isteyen sporcular i\u00e7in ideal. G\u00fc\u00e7l\u00fc, kuvvetli ve dengeli bir v\u00fccut geli\u015fimi i\u00e7in ihtiya\u00e7 duyaca\u011f\u0131n\u0131z spor fitness \u00fcr\u00fcnlerini<\/a> Hepsiburada’da bulabilirsiniz.<\/p>\n

      Spinning<\/strong><\/h3>\n

      \"\"Antren\u00f6r g\u00f6zetiminde, m\u00fczik e\u015fli\u011finde ve grup halinde yap\u0131lan bir indoor bisiklet egzersizi olan spinning, v\u00fccudun alt b\u00f6l\u00fcm kaslar\u0131n\u0131 olu\u015fturan kal\u00e7a ve bacak kaslar\u0131n\u0131n \u015fekillendiren en etkili egzersizlerden biridir. Genelde spor salonlar\u0131nda grup halinde yap\u0131lan spinning egzersizi, alt bedeni \u00e7al\u0131\u015ft\u0131rmas\u0131n\u0131n yan\u0131 s\u0131ra kalp solunum direncini de art\u0131r\u0131r. H\u0131zl\u0131 kalori yak\u0131m\u0131 sa\u011flad\u0131\u011f\u0131 i\u00e7in kilo vermek isteyenlerin tercihi olan spinning, bir yandan terleme yoluyla toksinlerin v\u00fccuttan at\u0131lmas\u0131n\u0131 sa\u011flarken di\u011fer yandan e\u011flenceli ritmiyle g\u00fcnl\u00fck hayat\u0131n getirdi\u011fi stres seviyesini \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131r.<\/p>\n

      Haftada minimum 2 kez yap\u0131lmas\u0131 tavsiye edilen spinning egzersizini, bedenin \u00fcst b\u00f6l\u00fcm\u00fcn\u00fc destekleyen bir kuvvet antrenman\u0131 ile kombinledi\u011finizde k\u0131sa s\u00fcrede kasl\u0131 ve s\u0131k\u0131 bacaklara kavu\u015fman\u0131z hi\u00e7 de zor de\u011fil! Ayr\u0131ca spor salonuna gidecek vaktiniz yoksa, bir kondisyon bisikleti<\/a> alarak evde diledi\u011finiz saatte antrenman yapabilirsiniz.<\/p>\n

      Spor salonlar\u0131n\u0131n en \u00e7ok ra\u011fbet g\u00f6ren egzersiz aletlerinden biri olan eliptik bisiklet, s\u0131k\u0131 kal\u00e7alar\u0131n ve fit bacaklar\u0131n form\u00fcl\u00fc!<\/p><\/blockquote>\n

      Eliptik Bisiklet<\/strong><\/h3>\n

      \"\"Spor salonlar\u0131n\u0131n en \u00e7ok ra\u011fbet g\u00f6ren egzersiz aletlerinden biri olan eliptik bisiklet, s\u0131k\u0131 kal\u00e7alar\u0131n ve fit bacaklar\u0131n form\u00fcl\u00fc! Pedal \u00e7evirirken kal\u00e7a ve bacaklar\u0131n\u0131z\u0131 etkili bir \u015fekilde \u00e7al\u0131\u015ft\u0131ran eliptik bisiklet, ayn\u0131 zamanda tutma kollar\u0131 ile kol, omuz ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131rarak komple bir v\u00fccut antrenman\u0131na olanak sa\u011flar. V\u00fccudun do\u011fal ko\u015fma hareketini esas al\u0131narak tasarlanan egzersiz aleti, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n iki bacak aras\u0131nda e\u015fit da\u011f\u0131lmas\u0131n\u0131 sa\u011flayarak eklemlerinizde herhangi bir bask\u0131ya sebep olmaz. Haftada minimum 3 kez 30’ar dakika eliptik bisiklet antrenman\u0131 ile \u00e7ok daha estetik ve fit bacaklara sahip olman\u0131z m\u00fcmk\u00fcn.<\/p>\n

      V\u00fccudumuzun t\u00fcm y\u00fck\u00fcn\u00fc ta\u015f\u0131yan bacaklar\u0131m\u0131z, sizce de \u00f6zel bir bak\u0131m\u0131 hak etmiyor mu? Unutmay\u0131n ki i\u00e7inde ya\u015famak zorunda oldu\u011funuz tek \u015fey bedeniniz! Bedeninizi ayakta tutan \u015fey ise bacaklar\u0131n\u0131z… D\u00fczenli bir egzersiz program\u0131 ile spor salonuna gitmeden de \u00e7ok daha fit ve estetik bacaklara sahip olabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Hayat boyu v\u00fccudunuzu sorunsuzca ta\u015f\u0131mas\u0131 i\u00e7in g\u00fc\u00e7l\u00fc ve s\u0131k\u0131 bacak kaslar\u0131na ihtiyac\u0131n\u0131z var! G\u00fcn boyunca v\u00fccudumuzun t\u00fcm y\u00fck\u00fcn\u00fc ta\u015f\u0131yan bacaklar\u0131m\u0131z, […]<\/p>\n","protected":false},"author":0,"featured_media":3342,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-3327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-outdoor"],"yoast_head":"\nBacaklar\u0131 S\u0131k\u0131la\u015ft\u0131ran Egzersizler - 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\/bacaklari-sikilastiran-egzersizler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bacaklar\u0131 S\u0131k\u0131la\u015ft\u0131ran Egzersizler\" \/>\n<meta property=\"og:description\" content=\"Hayat boyu v\u00fccudunuzu sorunsuzca ta\u015f\u0131mas\u0131 i\u00e7in g\u00fc\u00e7l\u00fc ve s\u0131k\u0131 bacak kaslar\u0131na ihtiyac\u0131n\u0131z var! 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