{"id":6488,"date":"2021-05-16T14:24:29","date_gmt":"2021-05-16T11:24:29","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=6488"},"modified":"2023-10-23T16:37:22","modified_gmt":"2023-10-23T13:37:22","slug":"tek-bir-dambil-ile-yapabileceginiz-10-etkili-hareket","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/tek-bir-dambil-ile-yapabileceginiz-10-etkili-hareket\/","title":{"rendered":"Tek bir damb\u0131l ile yapabilece\u011finiz 10 etkili hareket"},"content":{"rendered":"

Spor salonuna gidecek zaman bulamaman\u0131z veya tercih etmemeniz spora ara vermeniz gerekti\u011fi anlam\u0131na gelmiyor; evde yapabilece\u011finiz klasik hareketleri yaln\u0131z bir damb\u0131l<\/a><\/strong> ekleyerek \u00e7ok daha etkili hale getirmeniz m\u00fcmk\u00fcn. <\/span><\/p>\n

Spor k\u0131yafetleriniz<\/span>\u00a0ve ayakkab\u0131lar\u0131n\u0131z haz\u0131rsa i\u015fte <\/span>tek bir damb\u0131l ile yapabilece\u011finiz 10 etkili hareket<\/b>.<\/span><\/p>\n

Squat<\/strong><\/h4>\n

\"damb\u0131l\"<\/p>\n

Ekipmans\u0131z yap\u0131ld\u0131\u011f\u0131nda dahi olduk\u00e7a etkili bir egzersiz olan squat, rutine bir adet damb\u0131l eklendi\u011finde bacaklar i\u00e7in kusursuz bir egzersiz halini al\u0131yor. <\/span><\/p>\n

Yapman\u0131z gereken a\u011f\u0131rl\u0131\u011f\u0131n\u0131 s\u0131n\u0131rlar\u0131n\u0131za g\u00f6re belirledi\u011finiz bir adet damb\u0131l\u0131 iki elinizle tutmak, ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7mak ve kal\u00e7ay\u0131 geriye do\u011fru iterek oturur pozisyona gelmek. Harekete devam ederken v\u00fccudunuzu dik tutmay\u0131 ve d\u00fczenli nefes al\u0131p vermeyi ihmal etmeyin.\u00a0<\/span><\/p>\n

Lunge<\/strong><\/h4>\n

\"damb\u0131l\"<\/p>\n

Bacaklar i\u00e7in harika olan bir di\u011fer hareket ise lunge. Yaln\u0131zca bacak de\u011fil, kar\u0131n kaslar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131ran egzersizin etkisini bir damb\u0131l yard\u0131m\u0131yla art\u0131rmak m\u00fcmk\u00fcn. A\u011f\u0131rl\u0131\u011f\u0131n\u0131 belirledi\u011finiz damb\u0131l\u0131 iki elinizle tutarak dik durun, kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve bir ad\u0131m\u0131n\u0131z\u0131 ileriye do\u011fru at\u0131n. <\/span><\/p>\n

Sonras\u0131nda iki baca\u011f\u0131n\u0131z\u0131 yan yana getirin ve hareketi di\u011fer baca\u011f\u0131n\u0131zla yap\u0131p en ba\u015ftan tekrar edin. <\/span>Tek damb\u0131l ile yapabilece\u011finiz etkili hareket<\/b>, denge konusunda da geli\u015fmenizi sa\u011flayacak.<\/span><\/p>\n

\"\"Sakatl\u0131ktan ka\u00e7\u0131nmak ad\u0131na \u00f6zellikle bacak \u00e7al\u0131\u015f\u0131rken evde dahi olsan\u0131z spor ayakkab\u0131<\/strong><\/a> giymeyi ihmal etmeyin. Nike Revolution Ko\u015fu Ve Y\u00fcr\u00fcy\u00fc\u015f Ayakkab\u0131s\u0131<\/a><\/span>\u00a0sayesinde hareketleri daha kolay ve etkili hale getirebilirsiniz.<\/span><\/p>\n

Deadl\u0131ft<\/strong><\/h4>\n

\"\"<\/p>\n

Bacak, kal\u00e7a ve s\u0131rt i\u00e7in kusursuz bir egzersiz olan deadlift, damb\u0131ls\u0131z<\/span>\u00a0yap\u0131lamayan hareketlerden bir tanesi. Ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7t\u0131ktan sonra v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131za ve g\u00fcc\u00fcn\u00fcze g\u00f6re belirledi\u011finiz damb\u0131l\u0131 iki elinizle tutun. <\/span>Ard\u0131ndan s\u0131rt\u0131n\u0131z\u0131 dik tutarak kal\u00e7ay\u0131 geriye itin ve dizlerinizi \u00f6ne do\u011fru k\u0131r\u0131n.<\/span><\/p>\n

Crunch<\/strong><\/h4>\n

\"damb\u0131l\"<\/p>\n

Mekik olarak da bildi\u011fimiz crunch hareketi damb\u0131l eklenerek etkisi art\u0131r\u0131labilen egzersizlerden bir di\u011feri. G\u00f6\u011f\u00fcs hizan\u0131zda havada tuttu\u011funuz damb\u0131lla g\u00f6\u011fs\u00fcn\u00fcz\u00fc k\u0131rd\u0131\u011f\u0131n\u0131z dizinize do\u011fru yakla\u015ft\u0131r\u0131n. Kar\u0131n kaslar\u0131 i\u00e7in kusursuz bir egzersiz olan crunch, ya\u011f problemi olanlar\u0131n da vazge\u00e7ilmezi.<\/span><\/p>\n

\"\"<\/p>\n

Cruch egzersizini yapt\u0131\u011f\u0131n\u0131z yerde kaliteli ve kaymaz bir mat serili oldu\u011fundan emin olun. Delta Konfor Zemin 10 mm<\/a><\/span>\u00a0ile sa\u011fl\u0131kl\u0131 ve hijyenik bir egzersiz deneyimi ya\u015fayabilirsiniz.<\/span><\/p>\n

Shoulder press<\/strong><\/h4>\n

\"\"<\/p>\n

Omuz ve kol kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran shoulder press hareketi i\u00e7in bir adet damb\u0131l\u0131 iki elinizle tutarak dirseklerinizi k\u0131r\u0131n, damb\u0131l\u0131 havaya do\u011fru kald\u0131r\u0131p indirin. Geldi\u011finiz seviyeye g\u00f6re damb\u0131l\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 art\u0131rabilir, egzersizinize ikinci bir damb\u0131l ilave edebilirsiniz.<\/span><\/p>\n

Bench press<\/strong><\/h4>\n

\"\"<\/p>\n

Tek bir damb\u0131lla yap\u0131labilen hareketler<\/b> aras\u0131nda yer alan bench press, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in birebir. Crunch hareketinin benzeri bir pozisyonda, elinize bir adet damb\u0131l alarak mat\u0131n \u00fczerine uzan\u0131n. Dirseklerinizi k\u0131r\u0131p kald\u0131rarak damb\u0131l\u0131 a\u015fa\u011f\u0131 yukar\u0131 hareket ettirin. \u0130\u015fte bu kadar!<\/span><\/p>\n

Tr\u0131seps egzersizi<\/strong><\/h4>\n

\"\"<\/p>\n

Kolun arka k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran triseps egzersizi, <\/span>tek bir damb\u0131lla yap\u0131labilen egzersiz <\/b>hareketlerinden bir di\u011feri. Ayakta dik bir \u015fekilde dururken iki elinizle tuttu\u011funuz damb\u0131l\u0131 s\u0131rt k\u0131sm\u0131n\u0131za do\u011fru a\u015fa\u011f\u0131 yukar\u0131 olacak \u015fekilde hareket ettirin. Kol kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 k\u0131sa s\u00fcrede hissedeceksiniz.<\/span><\/p>\n

B\u0131ceps<\/strong><\/h4>\n

\"\"<\/p>\n

Pazu b\u00f6lgesi olarak da bilinen \u00fcst kolu <\/span>tek damb\u0131ll<\/b>a<\/strong> \u00e7al\u0131\u015ft\u0131rman\u0131n yolu olduk\u00e7a kolay: Oturarak ya da ayakta durarak tek elinizle damb\u0131l\u0131 tutun, dirse\u011finizden k\u0131rarak damb\u0131l\u0131 a\u015fa\u011f\u0131 yukar\u0131 hareket ettirin. Ard\u0131ndan di\u011fer kola ge\u00e7in.<\/span><\/p>\n

Woodchop<\/strong><\/h4>\n

\"\"<\/p>\n

Ayakta durun ve iki elinizle tuttu\u011funuz <\/span>bir adet damb\u0131<\/b>l<\/strong>\u0131<\/strong> sa\u011f yukar\u0131ya do\u011fru uzat\u0131n. Ard\u0131ndan kal\u00e7an\u0131z\u0131 d\u0131\u015far\u0131 \u00e7\u0131karacak \u015fekilde e\u011filin ve damb\u0131l\u0131<\/strong> v\u00fccudunuzun sol alt k\u00f6\u015fesine do\u011fru uzat\u0131n. Hareketi di\u011fer tarafla devam ettirin. T\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bu <\/span>tek damb\u0131lla yap\u0131lan<\/b> egzersiz, \u00f6zellikle kar\u0131n b\u00f6lgenizde etkili olacak.<\/span><\/p>\n

Halo<\/strong><\/h4>\n

\"\"<\/p>\n

Torakal omurga ve omuz b\u00f6lgesini \u00e7al\u0131\u015ft\u0131ran halo, tek damb\u0131lla<\/strong> kolayl\u0131kla yap\u0131labilen bir egzersiz. \u0130ki elinizle ba\u015f\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131nda tuttu\u011funuz damb\u0131l\u0131 sa\u011f ve sola olacak \u015fekilde hareket ettirin. \u0130\u015fte bu kadar!<\/span><\/p>\n

Spor aletlerinden teknolojiye bir\u00e7ok \u00fcr\u00fcnde faydalanabilece\u011finiz taksitli \u00f6deme imkanlar\u0131n\u0131 Hepsiburada ile ke\u015ffedin. \u0130ster al\u0131\u015fveri\u015f kredisi<\/strong><\/a> kampanyas\u0131 ile anla\u015fmal\u0131 bankalardan 500-75.000tl aras\u0131 36 aya kadar vadeli kredilerden yararlan\u0131n. \u0130ster \u00fcr\u00fcne hemen sahip olun ve 3 ay sonra<\/a> 12 aya kadar taksitlendirin!<\/p>\n","protected":false},"excerpt":{"rendered":"

Spor salonuna gidecek zaman bulamaman\u0131z veya tercih etmemeniz spora ara vermeniz gerekti\u011fi anlam\u0131na gelmiyor; evde yapabilece\u011finiz klasik hareketleri yaln\u0131z bir […]<\/p>\n","protected":false},"author":10,"featured_media":8506,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-6488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form"],"yoast_head":"\nTek bir damb\u0131l ile yapabilece\u011finiz 10 etkili hareket - Hayatburada<\/title>\n<meta name=\"description\" content=\"Spor salonuna gidecek zaman bulamaman\u0131z veya tercih etmemeniz spora ara vermeniz gerekti\u011fi anlam\u0131na gelmiyor; evde yapabilece\u011finiz klasik hareketleri yaln\u0131z bir damb\u0131l ekleyerek \u00e7ok daha etkili hale getirmeniz m\u00fcmk\u00fcn.\" \/>\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\/tek-bir-dambil-ile-yapabileceginiz-10-etkili-hareket\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tek bir damb\u0131l ile yapabilece\u011finiz 10 etkili hareket\" \/>\n<meta property=\"og:description\" content=\"Spor salonuna gidecek zaman bulamaman\u0131z veya tercih etmemeniz spora ara vermeniz gerekti\u011fi anlam\u0131na gelmiyor; 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