{"id":37522,"date":"2023-09-24T09:00:27","date_gmt":"2023-09-24T06:00:27","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=37522"},"modified":"2023-09-14T13:34:01","modified_gmt":"2023-09-14T10:34:01","slug":"alt-gobek-nasil-eritilir-evde-yapabileceginiz-alt-gobek-hareketleri","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/alt-gobek-nasil-eritilir-evde-yapabileceginiz-alt-gobek-hareketleri\/","title":{"rendered":"Alt G\u00f6bek Nas\u0131l Eritilir? Evde Yapabilece\u011finiz Alt G\u00f6bek Hareketleri"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">B\u00f6lgesel olarak kilo almak v\u00fccudun belirli alanlar\u0131nda yo\u011funla\u015fan kilolara neden olur. Her v\u00fccudun metabolizmas\u0131 farkl\u0131. Bu nedenle ki\u015filerin kilo al\u0131p verme bi\u00e7imleri de de\u011fi\u015fkenlik g\u00f6sterir. Beslenme ve egzersiz rutinleri kilo al\u0131nan ve verilen b\u00f6lgelerin de\u011fi\u015fmesine yol a\u00e7ar. Kilo almak hormon rahats\u0131zl\u0131klar\u0131 gibi durumlar d\u0131\u015f\u0131nda beslenmeye ba\u011fl\u0131 bir durumdur. Beslenme al\u0131\u015fkanl\u0131klar\u0131 kilo alma h\u0131z\u0131n\u0131 ve hangi b\u00f6lgeden kilo al\u0131nd\u0131\u011f\u0131n\u0131 de\u011fi\u015ftirir. Herkesin yeme al\u0131\u015fkanl\u0131klar\u0131 farkl\u0131d\u0131r. B\u00f6lgesel kilo alan ki\u015filer oldu\u011fu gibi t\u00fcm v\u00fccuda yay\u0131lan \u015fekilde kilo alanlarda var. B\u00f6lgesel kilo almak v\u00fccudun alt kar\u0131n, \u00fcst kar\u0131n, kal\u00e7a, basen ve yan b\u00f6lgelerin yo\u011fun olarak kilolu olmas\u0131 anlam\u0131na gelir.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">B\u00f6lgesel Kilo Alma Nedenleri Neler?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">B\u00f6lgesel kilo almak bir\u00e7ok nedene ba\u011fl\u0131 olarak ger\u00e7ekle\u015fen bir durum. V\u00fccudun belirli bir b\u00f6lgesinde toplanan kilo nedeniyle duru\u015f bozukluklar\u0131 ve buna ba\u011fl\u0131 rahats\u0131zl\u0131klar olu\u015fabilir. B\u00f6lgesel kilo alma nedenleri tespit edildi\u011finde bu durumun \u00e7\u00f6z\u00fcm\u00fcn\u00fc tespit etmek de kolayla\u015f\u0131r.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u00f6lgesel kilo alma nedenlerine birlikte g\u00f6z atal\u0131m.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u00f6lgesel kilo alma sebepleri aras\u0131nda hormonal sorunlara ba\u011fl\u0131 durumlar bulunabilir. Bu durumun tespit edilmesi i\u00e7in sa\u011fl\u0131k uzman\u0131na dan\u0131\u015fmak ve gerekli tedaviyi uygulamak \u00f6nemli.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yeme bozuklu\u011fu b\u00f6lgesel kilo alman\u0131n nedenler aras\u0131nda yayg\u0131n olan. D\u00fczensiz ve sa\u011fl\u0131ks\u0131z beslenmenin yan\u0131 s\u0131ra stres ve kayg\u0131ya ba\u011fl\u0131 olarak a\u015f\u0131r\u0131 yeme durumu da b\u00f6lgesel kilolara neden olur.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00fccutta ihtiya\u00e7 duyulan vitaminlerin eksikli\u011fi ya da fazlal\u0131\u011f\u0131 nedenler aras\u0131nda say\u0131labilir. Dengesiz kan de\u011ferlerine sahip olmak kilo almaya ve b\u00f6lgesel ya\u011flanmaya neden olabilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bu durumun nedenleri aras\u0131nda say\u0131labilecek \u00f6nemli etkenlerden biri de metabolizman\u0131n yava\u015f \u00e7al\u0131\u015fmas\u0131.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rafine ve fast food g\u0131da t\u00fcketimi al\u0131\u015fkanl\u0131\u011f\u0131 da bu kilo alma bi\u00e7imine neden olur.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketsiz kalmak ve egzersiz yapmamak b\u00f6lgesel kilo alma nedenleri aras\u0131nda. Oturarak \u00e7al\u0131\u015fanlar ve d\u00fczenli spor yapmayanlarda g\u00f6r\u00fclebilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00fccudun ihtiya\u00e7 duydu\u011fundan fazla kalorili yiyecekler t\u00fcketmek ya\u011flanmaya neden olur.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n karbonhidrat a\u011f\u0131rl\u0131kl\u0131 olmas\u0131 ve trans ya\u011f i\u00e7ermesi de <\/span><b>b\u00f6lgesel olarak kilo alma sebepleri<\/b><span style=\"font-weight: 400;\"> aras\u0131nda yer al\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u00f6lgesel kilo almak genetik bir durum olabilir. Tek ba\u015f\u0131na kilo almaya neden olmayan bu durum sa\u011fl\u0131ks\u0131z beslenme ve ya\u015famla birlikte ya\u011flanmaya neden olur. B\u00f6lgesel kilo almaya yatk\u0131n bir v\u00fccuda sahip olmak olarak a\u00e7\u0131klanabilir.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">B\u00f6lgesel kilo alma nedenleri tespit edildi\u011finde bu durumu ortadan kald\u0131racak \u00e7\u00f6z\u00fcmler hayata ge\u00e7irilebilir. B\u00f6lgesel zay\u0131flama, sa\u011fl\u0131kl\u0131 ve d\u00fczenli kilo verme gibi etkinlikler \u00e7\u00f6z\u00fcm olarak sunulabilir. B\u00f6lgesel zay\u0131flamak ve sa\u011fl\u0131kl\u0131 beden kilosuna ula\u015fmak i\u00e7in alan\u0131nda uzman ki\u015filere dan\u0131\u015f\u0131labilir. V\u00fccudun hormonal ya da ba\u015fka herhangi bir rahats\u0131zl\u0131\u011fa sahip olup olmad\u0131\u011f\u0131n\u0131 \u00f6\u011frenmek i\u00e7in sa\u011fl\u0131k uzman\u0131na dan\u0131\u015fmak \u00f6nemli. Hormonal ya da herhangi ba\u015fka bir sa\u011fl\u0131k sorunu sebebiyle kilo alma durumu s\u00f6z konusuysa ilgili tedavi ve sonras\u0131nda sa\u011fl\u0131kl\u0131 zay\u0131flama m\u00fcmk\u00fcn olur. Di\u011fer sebeplerden \u00f6t\u00fcr\u00fc olu\u015fan b\u00f6lgesel kilolar i\u00e7in diyetisyene ba\u015fvurabilirsiniz. Beslenme listesi ve egzersiz rutinleri ile bu do\u011fru ve kal\u0131c\u0131 \u015fekilde kilo vermek m\u00fcmk\u00fcn olur.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-37523 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1.jpg\" alt=\"\" width=\"1999\" height=\"1333\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1.jpg 1999w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1-1024x683.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1-768x512.jpg 768w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1-1536x1024.jpg 1536w\" data-sizes=\"(max-width: 1999px) 100vw, 1999px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1999px; --smush-placeholder-aspect-ratio: 1999\/1333;\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">V\u00fccutta B\u00f6lgesel Ya\u011flanma Hangi Noktalarda Olur?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kilo almaya sebep olan durumlar sonucunda v\u00fccut b\u00fct\u00fcnsel olarak kilo ald\u0131\u011f\u0131 gibi b\u00f6lgesel alanlarda da toplanan kilo s\u00f6z konusu olabilir. V\u00fccudun \u00e7e\u015fitli alanlar\u0131nda olu\u015fan ya\u011flanma o b\u00f6lgenin kal\u0131n ve estetik a\u00e7\u0131dan farkl\u0131 g\u00f6r\u00fcnmesine neden olur. V\u00fccutta <\/span><b>b\u00f6lgesel ya\u011flanma<\/b><span style=\"font-weight: 400;\"> alanlar\u0131 \u015fu \u015fekilde s\u0131ralamak m\u00fcmk\u00fcn.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00dcst v\u00fccut b\u00f6lgesinin kilo almas\u0131. Bu alan g\u00f6\u011f\u00fcs omuzlar ve kollar\u0131 kapsar. Ayn\u0131 zamanda \u00e7ene alt\u0131nda ve ensede de ya\u011flanma ger\u00e7ekle\u015febilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Basen b\u00f6lgesinde olu\u015fan kilo bacaklar\u0131n \u00fcst k\u0131sm\u0131ndaki alan\u0131n kal\u0131n ve geni\u015f olmas\u0131na neden olur.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kar\u0131n b\u00f6lgesi g\u00f6\u011fs\u00fcn alt k\u0131sm\u0131nda kalan alan\u0131n kilo almas\u0131 durumunda ya\u011flan\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacaklarda olu\u015fan kilolar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt b\u00f6lgesinde olu\u015fan ya\u011flanma.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu tip b\u00f6lgesel kilo alma durumlar\u0131nda tek bir yerde toplanan kilo sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan bir\u00e7ok soruna yol a\u00e7abilir. Ayn\u0131 zamanda v\u00fccudun bir b\u00f6l\u00fcm\u00fcne verilen a\u011f\u0131rl\u0131k nedeniyle duru\u015f bozuklu\u011funa yol a\u00e7abilir. Bu gibi olumsuz durumlar ortadan kald\u0131rmak i\u00e7in b\u00f6lgesel zay\u0131flama y\u00f6ntemlerine ba\u015fvurabilirsiniz. D\u00fczenli beslenme ve b\u00f6lgeye \u00f6zel ya\u011f yak\u0131c\u0131 egzersizler ger\u00e7ekle\u015ftirerek b\u00f6lgesel zay\u0131flama ger\u00e7ekle\u015ftirmek m\u00fcmk\u00fcn. V\u00fccut kitle indeksine ve sa\u011fl\u0131k verilerine uygun \u015fekilde beslenme program\u0131 ve spor program\u0131 yapabilirsiniz.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">B\u00f6lgesel Zay\u0131flama Nedir ve Nas\u0131l Yap\u0131l\u0131r?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">B\u00f6lgesel zay\u0131flama v\u00fccutta belirli bir b\u00f6lgede toplanan ya\u011flar\u0131 yakmay\u0131 ama\u00e7lar. Ya\u011flanm\u0131\u015f b\u00f6lgenin incelmesi i\u00e7in gerekli perhiz ve egzersizler ger\u00e7ekle\u015ftirilir. B\u00f6lgesel zay\u0131flama i\u00e7in \u00e7e\u015fitli cihazlar geli\u015ftirilmi\u015f olsa da k\u0131sa s\u00fcrede sa\u011fl\u0131kl\u0131 ya\u015fam ve ideal g\u00f6r\u00fcn\u00fcme kavu\u015fmak ad\u0131na irade g\u00f6sterilebilir.<\/span><b> B\u00f6lgesel zay\u0131flama nedir<\/b><span style=\"font-weight: 400;\"> sorusu v\u00fccuttaki kilolu alana y\u00f6nelik kilo verme amac\u0131 \u015feklinde yan\u0131tlanabilir. Peki b\u00f6lgesel zay\u0131flama i\u00e7in ne yap\u0131lmas\u0131 gerekir.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B\u00f6lgesel zay\u0131flama nas\u0131l yap\u0131l\u0131r sorusuna bir\u00e7ok yan\u0131t verilebilir. V\u00fccut tipi ve ya\u011fl\u0131 b\u00f6lgeye g\u00f6re de\u011fi\u015fen metodlar bulunur. Bu metodlar \u015fu \u015fekilde s\u0131ralanabilir;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00d6zel diyet program\u0131na tamamen uyulur.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00fccutta varsa \u00f6dem at\u0131lmas\u0131na yard\u0131mc\u0131 olan detoks yiyecek ve i\u00e7ecekler t\u00fcketilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kilolu b\u00f6lgede bulunan ya\u011flar\u0131n yak\u0131lmas\u0131na y\u00f6nelik egzersiz hareketleri yap\u0131l\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ya\u011f ve karbonhidrat yo\u011funluklu beslenmeyi sonland\u0131r\u0131l\u0131r.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kilolu b\u00f6lgeler i\u00e7in uygulanacak bu metodlarda disiplinli olmak k\u0131sa s\u00fcrede amaca ula\u015fmay\u0131 sa\u011flar. B\u00f6lgesel kilo sorunlar\u0131 aras\u0131nda bulunan <\/span><b>Alt g\u00f6bek <\/b><span style=\"font-weight: 400;\">zorlay\u0131c\u0131 bir ya\u011flanma olarak kar\u015f\u0131m\u0131za \u00e7\u0131kar. Bu alanda incelme i\u00e7in d\u00fczenli \u00e7aba gerekir. Ayn\u0131 zamanda incelmenin korunmas\u0131na y\u00f6nelik \u00e7al\u0131\u015fmalar da yap\u0131lmal\u0131. V\u00fccutta alt g\u00f6bekte ya\u011flanma ve buna y\u00f6nelik \u00e7\u00f6z\u00fcmleri birlikte inceleyelim.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Alt G\u00f6bek Nas\u0131l Eritilir?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Alt g\u00f6bek kas\u0131\u011f\u0131n \u00fcst k\u0131sm\u0131nda bulunan alana verilen isimdir. Beslenme al\u0131\u015fkanl\u0131klar\u0131 ve ya\u015fam d\u00fczeni ile bu alanda ya\u011flanmalar olu\u015fabilir. Alt g\u00f6bek nas\u0131l eritilir sorusu i\u00e7in bir\u00e7ok \u00e7\u00f6z\u00fcm sunulur.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Y\u00fcr\u00fcy\u00fc\u015f Yap\u0131n!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Y\u00fcr\u00fcy\u00fc\u015f yapmak t\u00fcm kaslar\u0131 \u00e7al\u0131\u015ft\u0131ran egzersizlerden biri. D\u00fczenli y\u00fcr\u00fcy\u00fc\u015f yaparak alt g\u00f6bek eritmede ba\u015far\u0131l\u0131 olabilirsiniz.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kardiyo Egzersizleri Yap\u0131n!\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Alt g\u00f6bek i\u00e7in mekik \u00e7ekmek yerine kardiyo egzersizleri yapmak daha verimli.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Y\u00fczmek B\u00fct\u00fcn Kaslar\u0131 \u00c7al\u0131\u015ft\u0131r\u0131r!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Alt g\u00f6bek eritmek i\u00e7in y\u00fczerek ya\u011f yakabilirsiniz. Bu egzersiz ayn\u0131 zamanda v\u00fccuttaki b\u00fct\u00fcn kaslar\u0131n \u00e7al\u0131\u015fmas\u0131na olanak tan\u0131r. Zinde ve formda bir v\u00fccuda kavu\u015fabilirsiniz.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ko\u015fun!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Alt g\u00f6bek nas\u0131l eritilir sorusuna verilebilecek yan\u0131tlar aras\u0131nda ko\u015fu bulunur. G\u00fcnl\u00fck hafif tempolu ko\u015fular ve hafta \u00fc\u00e7 kez h\u0131zl\u0131 ko\u015fularla alt g\u00f6bekten kurtulmak m\u00fcmk\u00fcn.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bu egzersizlerle birlikte alt g\u00f6bekteki ya\u011flar\u0131 eritmek i\u00e7in ya\u011fs\u0131z ve protein a\u011f\u0131rl\u0131kl\u0131 beslenmeniz \u00f6nerilir. Ya\u011f yak\u0131c\u0131 besinlere y\u00f6nelebilirsiniz. D\u00fczenli egzersiz ve sa\u011fl\u0131kl\u0131 beslenme sayesinde b\u00fcnye ve kiloya g\u00f6re verimli \u015fekilde incelebilirsiniz.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-37524 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir.jpg\" alt=\"\" width=\"1999\" height=\"1335\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir.jpg 1999w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1024x684.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-768x513.jpg 768w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/09\/alt-gobek-nasil-eritilir-1536x1026.jpg 1536w\" data-sizes=\"(max-width: 1999px) 100vw, 1999px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1999px; --smush-placeholder-aspect-ratio: 1999\/1335;\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Evde Yapabilece\u011finiz Alt G\u00f6bek Hareketleri<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Alt g\u00f6bek ya\u011flar\u0131ndan kurtulmak i\u00e7in evde pratik \u015fekilde ger\u00e7ekle\u015ftirilebilecek hareketler var. Bu hareketler evde mat \u00fczerinde ya da zeminde ger\u00e7ekle\u015ftirebilece\u011finiz kolayl\u0131kta. Disiplinli bir \u015fekilde ger\u00e7ekle\u015ftirilen ev egzersizleri sayesinde k\u0131sa s\u00fcrede sonu\u00e7 almay\u0131 sa\u011flar.\u00a0<\/span><\/p>\n<p><b>Evde yapabilece\u011finiz alt g\u00f6bek hareketleri<\/b><span style=\"font-weight: 400;\"> \u015funlard\u0131r;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flutter Kicks, havaya tekme olarak \u00e7evrilebilecek olan bu hareket d\u00fcz bir zemine uzanarak elleri ba\u015f\u0131n arkas\u0131na yerle\u015ftirebilirsiniz. Bacaklar\u0131 d\u00fcz bir \u015fekilde s\u0131rayla havaya kald\u0131r\u0131p indirerek ger\u00e7ekle\u015ftirilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank, evde d\u00fcz bir zemin \u00fczerinde y\u00fcz \u00fcst\u00fc uzan\u0131l\u0131r. Dirsekler ve parmak u\u00e7lar\u0131 \u00fczerinde v\u00fccudu kald\u0131rarak yap\u0131l\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yar\u0131m mekik, crunch olarak da adland\u0131r\u0131lan bu egzersizde s\u0131rt \u00fcst\u00fc d\u00fcz zemine uzand\u0131ktan sonra dizleri k\u0131rarak ayaklar zemine tam basar. Omuz geni\u015fli\u011finde a\u00e7\u0131lan bacaklarla birlikte eller ensede birle\u015ftirilerek yar\u0131m y\u00fckselinir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian Twist, evde yap\u0131lmas\u0131 olduk\u00e7a kolay hareketlerden biri. S\u0131r \u00fcst\u00fc uzanarak dizleri k\u0131rarak ayaklar\u0131n zemine tam basmas\u0131 sa\u011flan\u0131r. Eller ensede birle\u015ftirilir. Sol dirsek sa\u011f dize sa\u011f dirsek sol dize do\u011fru mekik hareketi ger\u00e7ekle\u015ftirilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Da\u011f t\u0131rman\u0131\u015f\u0131 hareketi, bu hareket alt g\u00f6bek eritmede olduk\u00e7a etkili. D\u00fcz zeminde y\u00fcz \u00fcst\u00fc uzan\u0131l\u0131r. Ayak parmak u\u00e7lar\u0131 ve eller yerde olacak \u015fekilde y\u00fckselinir. Daha sonra dizler tek tek karna \u00e7ekilir.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Evde yap\u0131labilecek alt g\u00f6bek hareketlerini d\u00fczenli \u015fekilde yaparak k\u0131sa s\u00fcrede sonuca ula\u015fmak m\u00fcmk\u00fcn. Evde pratik bir \u015fekilde bu egzersizleri kondisyona uygun setler halinde yapabilirsiniz. \u0130nceltmek istedi\u011finiz alt kar\u0131n b\u00f6lgesi i\u00e7in sonu\u00e7 alabilirsiniz.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00f6lgesel olarak kilo almak v\u00fccudun belirli alanlar\u0131nda yo\u011funla\u015fan kilolara neden olur. Her v\u00fccudun metabolizmas\u0131 farkl\u0131. Bu nedenle ki\u015filerin kilo al\u0131p [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":37524,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-37522","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 v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Alt G\u00f6bek Nas\u0131l Eritilir? Evde Yapabilece\u011finiz Alt G\u00f6bek Hareketleri<\/title>\n<meta name=\"description\" content=\"B\u00f6lgesel kilo alma nedenleri nelerdir? \u00c7o\u011fu ki\u015finin muzdarip oldu\u011fu alt g\u00f6bek nas\u0131l eritilir? Hemen t\u0131kla ve ke\u015ffetmeye ba\u015fla. 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