{"id":13015,"date":"2024-01-18T10:51:50","date_gmt":"2024-01-18T07:51:50","guid":{"rendered":"https:\/\/estecenter.com\/?p=13015"},"modified":"2024-01-18T10:51:50","modified_gmt":"2024-01-18T07:51:50","slug":"vucut-sekillendirme-hareketleri","status":"publish","type":"post","link":"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/","title":{"rendered":"V\u00fccut \u015eekillendirme Hareketleri"},"content":{"rendered":"<p>Evde uygulayabilece\u011finiz <a title=\"v\u00fccut \u015fekillendirme\" href=\"https:\/\/estecenter.com\/ar\/vucut-sekillendirme-hareketleri\/\"><strong>v\u00fccut \u015fekillendirme<\/strong><\/a> hareketleri sayesinde spor salonuna gitmeye gerek kalmadan ideal fizi\u011fe ula\u015fabilirsiniz. Hareketsiz bir ya\u015fam tarz\u0131 belirli bir s\u00fcre sonra v\u00fccudunuzun istedi\u011finiz g\u00f6r\u00fcnt\u00fcden uzakla\u015fmas\u0131na yol a\u00e7ar. B\u00f6lgesel ya\u011flanma, kilo almaya ba\u011fl\u0131 olarak v\u00fccudun \u00f6dem tutmas\u0131 gibi etkenler v\u00fccudunuzun istedi\u011finiz \u015fekle ve forma girmesini engeller. Bu sebeple \u00f6zg\u00fcven kayb\u0131 ya\u015f\u0131yor ve kendinizi rahats\u0131z hissediyorsan\u0131z evde yapabilece\u011finiz hareketler sayesinde k\u0131sa s\u00fcrede hayal etti\u011finiz forma ula\u015fabilirsiniz.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" >\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u062a\u0628\u062f\u064a\u0644 \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">\u062a\u0628\u062f\u064a\u0644<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Push-Up\" title=\"Push-Up\">Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Plank\" title=\"Plank\">Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Glute_Bridge_Kalca_Sikilastirma\" title=\"Glute Bridge (Kal\u00e7a S\u0131k\u0131la\u015ft\u0131rma)\">Glute Bridge (Kal\u00e7a S\u0131k\u0131la\u015ft\u0131rma)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Spider_Lunge\" title=\"Spider Lunge\">Spider Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Squat\" title=\"Squat\">Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Side_Lunge\" title=\"Side Lunge\">Side Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Squat_Jump\" title=\"Squat Jump\">Squat Jump<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#Tek_Bacak_Kaldirma\" title=\"Tek Bacak Kald\u0131rma\">Tek Bacak Kald\u0131rma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/vucut-sekillendirme-hareketleri\/#El_Ustunde_Yurume\" title=\"El \u00dcst\u00fcnde Y\u00fcr\u00fcme\">El \u00dcst\u00fcnde Y\u00fcr\u00fcme<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Push-Up\"><\/span>Push-Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong><img decoding=\"async\" class=\"wp-image-13017 size-full alignnone\" title=\"push up hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/push-up-hareketi.jpg\" alt=\"push up hareketi\" width=\"640\" height=\"400\" \/><\/strong><\/p>\n<p><strong>V\u00fccut \u015fekillendirme hareketleri<\/strong> aras\u0131nda bulunan ve uzun y\u0131llard\u0131r en \u00e7ok tercih edilen hareketlerden biri olan push-up, ellerinizi omuzlar\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirip ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak yapman\u0131z gereken bir yer hareketi. Bu hareketi yoga mat\u0131 ya da hal\u0131 \u00fczerinde yapabilirsiniz.<\/p>\n<p>Bu hareketi yaparken, ba\u015f\u0131n\u0131z\u0131n tepe noktas\u0131ndan ayaklar\u0131n\u0131za kadar v\u00fccudunuzun d\u00fcz bir \u00e7izgi olmas\u0131na \u00f6zen g\u00f6stermelisiniz. Push-up i\u00e7in ba\u015f\u0131n\u0131z\u0131 omuzlar\u0131n\u0131zla ayn\u0131 hizada tutmal\u0131 ve a\u015fa\u011f\u0131 inerek daha sonra yukar\u0131 \u00e7\u0131kmal\u0131s\u0131n\u0131z.<\/p>\n<p>Kar\u0131n kaslar\u0131 i\u00e7in \u00e7ok etkili olan push-up \u00f6zellikle kar\u0131n ve bel b\u00f6lgesinde ya\u011flanma ya\u015fayanlar taraf\u0131ndan yap\u0131lmal\u0131. Ayn\u0131 zamanda kol kaslar\u0131n\u0131n da \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Plank\"><\/span>Plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-13018 size-full\" title=\"plank hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/plank-hareketi.jpg\" alt=\"plank hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>E\u011fer bir spor salonuna giderseniz antrenman sonras\u0131 antren\u00f6r sizlere plank \u00f6nerir. Hi\u00e7bir ekipmana ihtiya\u00e7 duymadan yapabilece\u011finiz bir egzersiz olan ve v\u00fccuttaki pek \u00e7ok kas\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran plank<strong> v\u00fccut \u015fekillendiren sporlar<\/strong> aras\u0131nda yer al\u0131r.<\/p>\n<p>Sert bir zemin \u00fczerinde yapman\u0131z gereken bu hareket i\u00e7in y\u00fcz\u00fcst\u00fc pozisyonda iken kendinizi dirseklerinizden havaya kald\u0131rman\u0131z gerekir. Hareketi yaparken t\u00fcm v\u00fccudun d\u00fcz durmas\u0131n\u0131 sa\u011flamal\u0131, belinizi a\u015fa\u011f\u0131ya veya kal\u00e7an\u0131z\u0131 yukar\u0131 y\u00f6nde hareket ettirmemelisiniz. Ard\u0131ndan kar\u0131n b\u00f6lgenizi s\u0131kmal\u0131 ve \u00e7enenizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru yakla\u015ft\u0131rmal\u0131s\u0131n\u0131z. Bu pozisyonda m\u00fcmk\u00fcn olan en uzun s\u00fcre boyunca kalmaya \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n<p>Plank esnas\u0131nda kal\u00e7an\u0131z\u0131 indirip kald\u0131rmak veya ba\u015f\u0131n\u0131z\u0131 kald\u0131rmaya \u00e7al\u0131\u015fmak yanl\u0131\u015f. E\u011fer hareketi yaparken herhangi bir yerinizde rahats\u0131zl\u0131k hissediyorsan\u0131z harekete son vermelisiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Glute_Bridge_Kalca_Sikilastirma\"><\/span>Glute Bridge (Kal\u00e7a S\u0131k\u0131la\u015ft\u0131rma)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13019\" title=\"Glute Bridge hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Glute-Bridge-hareketi.jpg\" alt=\"Glute Bridge hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Glute Bridge ya da bilinen ad\u0131yla kal\u00e7a s\u0131k\u0131la\u015ft\u0131rma hem kad\u0131n hem de erkekler taraf\u0131ndan tercih edilen v\u00fccut \u015fekillendirme hareketleri aras\u0131nda. Olduk\u00e7a basit ve ekipmans\u0131z ger\u00e7ekle\u015fen bu hareketi yapmak i\u00e7in s\u0131rt \u00fcst\u00fc uzanman\u0131z ve ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011fini koruyacak \u015fekilde yere basman\u0131z gerekir. Dizlerinizi \u00e7ok az kapatt\u0131ktan sonra kar\u0131n kaslar\u0131n\u0131za odaklanmal\u0131 ve bu esnada kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131p indirmeniz gerekir.<\/p>\n<p>\u00d6zellikle kar\u0131n ve kal\u00e7a kaslar\u0131n\u0131n s\u0131k\u0131la\u015fmas\u0131 konusunda \u00f6nemli bir rol oynayan Glute Bridge 2-3 set boyunca ger\u00e7ekle\u015ftirilmeli. Egzersiz esnas\u0131nda kar\u0131n kaslar\u0131n\u0131z\u0131 kasmay\u0131 b\u0131rakmamal\u0131 ve kal\u00e7alar\u0131n\u0131z\u0131 s\u0131rt\u0131n\u0131za a\u00e7\u0131lacak kadar yukar\u0131 kald\u0131rmamal\u0131s\u0131n\u0131z.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Spider_Lunge\"><\/span>Spider Lunge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13020\" title=\"Spider Lunge hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Spider-Lunge-hareketi.jpg\" alt=\"Spider Lunge hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Push-up pozisyonunda ger\u00e7ekle\u015fen Spider Lunge i\u00e7in sa\u011f aya\u011f\u0131n\u0131z\u0131 sa\u011f elinizin d\u0131\u015f taraf\u0131na getirmelisiniz. Sa\u011f aya\u011f\u0131n\u0131z\u0131 tamamen yere bast\u0131ktan sonra aya\u011f\u0131n\u0131z\u0131 ba\u015flang\u0131\u00e7 noktas\u0131na geri g\u00f6t\u00fcrmelisiniz. Ayn\u0131 i\u015flemi sol aya\u011f\u0131n\u0131zla da yapmal\u0131 ve bir s\u00fcre boyunca tekrar etmelisiniz.<\/p>\n<p>Spider Lunge egzersizinde ellerinizi omuz hizas\u0131n\u0131n d\u0131\u015f\u0131na \u00e7\u0131karmal\u0131s\u0131n\u0131z. Kal\u00e7alar\u0131n\u0131z\u0131 yere d\u00fc\u015f\u00fcrmemeye \u00f6zen g\u00f6stermelisiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Squat\"><\/span>Squat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13021\" title=\"squat hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/squat-hareketi.jpg\" alt=\"squat hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Erkek ve <strong>kad\u0131nlarda v\u00fccut \u015fekillendirme<\/strong> amac\u0131yla tercih edilen squat ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde, egzersiz s\u0131ras\u0131nda esnemenize izin verecek kadar a\u00e7t\u0131ktan sonra \u00fcst bedeninizi d\u00fcz tuttu\u011funuz ve e\u011fildi\u011finiz bir hareket. Squat, ayn\u0131 zamanda \u00e7\u00f6melme hareketi olarak da adland\u0131r\u0131l\u0131r. Bu egzersiz, v\u00fccudun en hacimli kas gruplar\u0131ndan biri olan \u00f6n ve arka bacak kaslar\u0131n\u0131 aktif bir \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Side_Lunge\"><\/span>Side Lunge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13022\" title=\"Side Lunge hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Side-Lunge-hareketi.jpg\" alt=\"Side Lunge hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Ekipmans\u0131z ger\u00e7ekle\u015ftirilen egzersizlerden biri olan Side Lunge i\u00e7in g\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131da tutmaya ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 aya\u011f\u0131n\u0131z\u0131n ortas\u0131 ile topu\u011funa vermeye \u00f6zen g\u00f6stermelisiniz. Ard\u0131ndan yana do\u011fru olabildi\u011fince a\u00e7mal\u0131 ve bu esnada v\u00fccudunuzu esnetmelisiniz.<\/p>\n<p>Sa\u011f ve sol olarak s\u0131rayla ger\u00e7ekle\u015ftirmeniz gereken bu hareket \u00f6zellikle \u00fcst bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 konusunda etkili. Egzersiz esnas\u0131nda dizlerinizin ayak parmaklar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mesine izin vermemelisiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Squat_Jump\"><\/span>Squat Jump<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13023\" title=\"Squat Jump hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Squat-Jump-hareketi.jpg\" alt=\"Squat Jump hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Klasik egzersizlerden s\u0131k\u0131ld\u0131ysan\u0131z tercihinizi daha hareketli olan Squat Jump ile yapabilirsiniz. Bu egzersizi ger\u00e7ekle\u015ftirmek i\u00e7in klasik squat pozisyonuna ge\u00e7melisiniz. Bu a\u015famada \u00fcste do\u011fru olabildi\u011fince y\u00fckse\u011fe s\u0131\u00e7ramal\u0131s\u0131n\u0131z. Ard\u0131ndan kontroll\u00fc \u015fekilde yere ini\u015f yapmal\u0131 ve e\u011filmelisiniz.<\/p>\n<p>En etkili yer egzersizlerinden biri olan squat\u0131n daha verimli versiyonu olarak de\u011ferlendirilen Squat Jump k\u0131sa s\u00fcre i\u00e7erisinde kan ak\u0131\u015f\u0131n\u0131n h\u0131zlanmas\u0131 ve terleme gibi etkiler yarat\u0131r. Squat Jump esnas\u0131nda nefesinizin kontroll\u00fc ve d\u00fczenli olmas\u0131na \u00f6zen g\u00f6stermelisiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tek_Bacak_Kaldirma\"><\/span>Tek Bacak Kald\u0131rma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13024\" title=\"Tek Bacak Kald\u0131rma hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Tek-Bacak-Kaldirma-hareketi.jpg\" alt=\"Tek Bacak Kald\u0131rma hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Dik durarak a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 tek bir baca\u011fa verdi\u011finiz ve di\u011fer baca\u011f\u0131n\u0131z\u0131 geriye do\u011fru kald\u0131r\u0131rken bedeninizi \u00f6ne do\u011fru e\u011fdi\u011finiz bu hareket, tek bacak \u00fczerinde durma veya tek bacak kald\u0131rma hareketi olarak adland\u0131r\u0131labilir. Tek bacak kald\u0131rma hareketini m\u00fcmk\u00fcn olan en yava\u015f \u015fekilde yapmal\u0131s\u0131n\u0131z. Hareketi h\u0131zl\u0131 \u015fekilde ger\u00e7ekle\u015ftirmeye \u00e7al\u0131\u015fmak dikkatinizin ve odaklanman\u0131z\u0131 da\u011f\u0131lmas\u0131na yol a\u00e7abilir. Hareketi tamamlad\u0131ktan sonra s\u0131rt\u0131n\u0131zdan destek alarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmelisiniz.<\/p>\n<p><strong>Kad\u0131n v\u00fccut \u015fekillendirme hareketleri<\/strong> aras\u0131nda bulunan tek bacak kald\u0131rma hem bacak hem s\u0131rt kaslar\u0131n\u0131n ayn\u0131 anda \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Etkili bir denge antrenman\u0131 yapman\u0131z\u0131 sa\u011flar. Yoga mat\u0131 \u00fczerinde yap\u0131lmas\u0131 \u00f6nerilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"El_Ustunde_Yurume\"><\/span>El \u00dcst\u00fcnde Y\u00fcr\u00fcme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13025\" title=\"El U\u0308stu\u0308nde Yu\u0308ru\u0308me hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/El-Ustunde-Yurume-hareketi.jpg\" alt=\"El U\u0308stu\u0308nde Yu\u0308ru\u0308me hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Evde yap\u0131labilecek egzersizlerden biri olan ve yoga prati\u011fi olarak da tercih edilen el \u00fcst\u00fcnde y\u00fcr\u00fcme i\u00e7in bacaklar\u0131n\u0131z\u0131 ve s\u0131rt\u0131n\u0131z\u0131 olabildi\u011fince d\u00fcz tutmal\u0131s\u0131n\u0131z. Belinizden e\u011filmeli ve ellerinizi ayaklar\u0131n\u0131z\u0131n \u00f6n\u00fcne yerle\u015ftirerek \u00f6ne do\u011fru y\u00fcr\u00fcmeli ve geri gelmelisiniz. V\u00fccudunuzdaki pek \u00e7ok kas\u0131n ayn\u0131 anda \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan bu hareket \u00f6zellikle \u00fcst bacak ve kar\u0131n kaslar\u0131 i\u00e7in etkili.<\/p>\n<p>Listede yer alan egzersizlerin tamam\u0131<strong> kilo vermeden v\u00fccut \u015fekillendirme<\/strong> i\u00e7in yap\u0131labilir. Bu hareketleri yapmak i\u00e7in kilo verme amac\u0131n\u0131n olmas\u0131 gerekmez. Evde yap\u0131lan egzersizler yaln\u0131zca kilo vermek i\u00e7in de\u011fil, daha hareketli bir ya\u015fam tarz\u0131na sahip olmak i\u00e7in de tercih edilebilir.<\/p>","protected":false},"excerpt":{"rendered":"<p>Evde uygulayabilece\u011finiz v\u00fccut \u015fekillendirme hareketleri sayesinde spor salonuna gitmeye gerek kalmadan ideal fizi\u011fe ula\u015fabilirsiniz. Hareketsiz bir ya\u015fam tarz\u0131 belirli bir s\u00fcre sonra v\u00fccudunuzun istedi\u011finiz g\u00f6r\u00fcnt\u00fcden uzakla\u015fmas\u0131na yol a\u00e7ar. B\u00f6lgesel ya\u011flanma, kilo almaya ba\u011fl\u0131 olarak v\u00fccudun \u00f6dem tutmas\u0131 gibi etkenler v\u00fccudunuzun istedi\u011finiz \u015fekle ve forma girmesini engeller. Bu sebeple \u00f6zg\u00fcven kayb\u0131 ya\u015f\u0131yor ve kendinizi rahats\u0131z hissediyorsan\u0131z [&hellip;]<\/p>","protected":false},"author":1,"featured_media":13016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[133],"tags":[],"_links":{"self":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/13015"}],"collection":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/comments?post=13015"}],"version-history":[{"count":0,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/13015\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/media?parent=13015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/categories?post=13015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/tags?post=13015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}