{"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\/tr\/blog\/vucut-sekillendirme-hareketleri\/","title":{"rendered":"V\u00fccut \u015eekillendirme Hareketleri"},"content":{"rendered":"<p>Evde <a title=\"v\u00fccutlar\" href=\"https:\/\/estecenter.com\/tr\/vucut-sekillendirme-hareketleri\/\"><strong>v\u00fccutlar<\/strong><\/a> Hareketler sayesinde spor salonuna gitmesine 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 al\u0131m\u0131na ba\u011fl\u0131 olarak \u00f6dem tutmas\u0131 gibi miktarlarda v\u00fccudunuzun istedi\u011finiz yerde kalmas\u0131n\u0131 ve forma engellenmesini engeller. Bu hastal\u0131\u011f\u0131n kayb\u0131 ya\u015f\u0131yor ve kendinizi rahats\u0131z hissediyorsan\u0131z evde yapabilece\u011finiz hareketler sayesinde k\u0131sa s\u00fcrede hayal g\u00fcc\u00fcn\u00fcze ula\u015fabiliyorsunuz.<\/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\" >\u0130\u00e7indekiler<\/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=\"\u0130\u00e7indekiler Tablosunu A\u00e7\/Kapat\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">A\u00e7ma\/Kapama<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Push-Up\" title=\"\u015e\u0131nav\">\u015e\u0131nav<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Plank\" title=\"Tahta\">Tahta<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Glute_Bridge_Kalca_Sikilastirma\" title=\"Glute K\u00f6pr\u00fcs\u00fc (Kal\u00e7a S\u0131k\u0131la\u015ft\u0131rma)\">Glute K\u00f6pr\u00fcs\u00fc (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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Spider_Lunge\" title=\"\u00d6r\u00fcmcek Hamlesi\">\u00d6r\u00fcmcek Hamlesi<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Squat\" title=\"\u00c7\u00f6melme\">\u00c7\u00f6melme<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Side_Lunge\" title=\"Yan Hamle\">Yan Hamle<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Squat_Jump\" title=\"\u00c7\u00f6melme Z\u0131plamas\u0131\">\u00c7\u00f6melme Z\u0131plamas\u0131<\/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\/tr\/blog\/vucut-sekillendirme-hareketleri\/#Tek_Bacak_Kaldirma\" title=\"Tek Bacak.\">Tek Bacak.<\/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\/tr\/blog\/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>\u015e\u0131nav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong><img decoding=\"async\" class=\"wp-image-13017 size-full alignnone\" title=\"\u015f\u0131nav\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/push-up-hareketi.jpg\" alt=\"\u015f\u0131nav\" width=\"640\" height=\"400\" \/><\/strong><\/p>\n<p><strong>V\u00fccut \u015fekillendirme hareketleri<\/strong> aras\u0131nda bulunan ve uzun y\u0131llar boyunca en \u00e7ok tercih edilen hareketlerden biri olan \u015f\u0131nav, ellerinizi omuzlar\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirip ayaklar\u0131n\u0131z\u0131 kal\u00e7alar\u0131n\u0131zda hareket ettirmeniz 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 tepeden ayaklar\u0131n\u0131za kadar v\u00fccudunuzun d\u00fcz bir \u00e7izgide olmas\u0131na \u00f6zen g\u00f6stermelisiniz. \u015e\u0131nav 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 \u015f\u0131nav \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>Tahta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-13018 size-full\" title=\"tahta hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/plank-hareketi.jpg\" alt=\"tahta hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>E\u011fer bir spor salonuna giderseniz antrenman sonras\u0131nda antren\u00f6r size plan yapman\u0131z\u0131 \u00f6nerir. Hi\u00e7bir ekipmana ihtiya\u00e7 duymadan yapabilece\u011finiz bir egzersiz olan ve pek \u00e7ok kas\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran plank<strong> v\u00fccut sporlar<\/strong> aralar\u0131nda yer al\u0131r.<\/p>\n<p>Sert bir zemin \u00fczerinde yap\u0131lmas\u0131 gereken bu hareket i\u00e7in y\u00fcz\u00fcst\u00fc uzan\u0131rken, v\u00fccudunuzdayken kald\u0131rman\u0131z gerekir. Hareketi yaparken t\u00fcm \u00f6\u011feleri d\u00fcz durmas\u0131n\u0131 sa\u011flamal\u0131, belinizi a\u015fa\u011f\u0131ya veya kal\u00e7an\u0131z\u0131 yukar\u0131ya do\u011fru hareket ettirmemelisiniz. Ayr\u0131ca kar\u0131n b\u00f6lgenizi s\u0131kmal\u0131 ve \u00e7enenizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru yakla\u015ft\u0131rmal\u0131s\u0131n\u0131z. Bu s\u00fcre\u00e7te m\u00fcmk\u00fcn olan en uzun s\u00fcre boyunca \u00e7al\u0131\u015fmaya devam etmelisiniz.<\/p>\n<p>Plank s\u0131ras\u0131nda kal\u00e7alar\u0131n\u0131z\u0131 indirip \u00e7\u0131karman\u0131z veya ba\u015flaman\u0131z\u0131 kald\u0131rmaya almamak yanl\u0131\u015f. E\u011fer hareket ederken herhangi bir yerde rahats\u0131zl\u0131k hissediyorsan\u0131z hareket ettirmelisiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Glute_Bridge_Kalca_Sikilastirma\"><\/span>Glute K\u00f6pr\u00fcs\u00fc (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=\"Kal\u00e7a K\u00f6pr\u00fcs\u00fc Hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Glute-Bridge-hareketi.jpg\" alt=\"Kal\u00e7a K\u00f6pr\u00fcs\u00fc Hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Glute Bridge ya da bilinen ad\u0131yla b\u00fczg\u00fcl\u00fc s\u0131k\u0131la\u015ft\u0131rma hem kad\u0131n hem de erkekler taraf\u0131ndan tercih edilen v\u00fccut geli\u015ftirme hareketleri aras\u0131nda yer al\u0131yor. Olduk\u00e7a basit ve ekipmans\u0131z yap\u0131lan bu hareketi yapmak i\u00e7in s\u0131rt \u00fcst\u00fc uzanman\u0131z ve ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011fini ay\u0131racak \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 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 s\u0131ras\u0131nda kar\u0131n kaslar\u0131n\u0131z\u0131 kasmay\u0131 b\u0131rakmal\u0131 ve kal\u00e7alar\u0131n\u0131z\u0131 s\u0131rt\u0131n\u0131za a\u00e7\u0131lana kadar yukar\u0131 kald\u0131rmamal\u0131s\u0131n\u0131z.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Spider_Lunge\"><\/span>\u00d6r\u00fcmcek Hamlesi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13020\" title=\"\u00d6r\u00fcmcek Hamlesi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Spider-Lunge-hareketi.jpg\" alt=\"\u00d6r\u00fcmcek Hamlesi\" width=\"640\" height=\"400\" \/><\/p>\n<p>\u015e\u0131nav pozisyonunda ger\u00e7ekle\u015fen Spider Lunge i\u00e7in sa\u011f aya\u011f\u0131n\u0131z\u0131 sa\u011f elinizin d\u0131\u015f g\u00f6r\u00fcn\u00fc\u015flerine getirmeniz gerekir. Sa\u011f aya\u011f\u0131n\u0131z\u0131 tamamen yere bast\u0131ktan sonra aya\u011f\u0131n\u0131z\u0131 ba\u015flang\u0131\u00e7 noktas\u0131na geri getirmeniz gerekir. Ayn\u0131 i\u015flemi sol aya\u011f\u0131n\u0131zla da yapmal\u0131 ve bir s\u00fcre boyunca tekrarl\u0131yorsunuz.<\/p>\n<p>Spider Lunge egzersizinde ellerinizi omuz hizan\u0131z\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>\u00c7\u00f6melme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13021\" title=\"\u00e7\u00f6melme hareketleri\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/squat-hareketi.jpg\" alt=\"\u00e7\u00f6melme hareketleri\" width=\"640\" height=\"400\" \/><\/p>\n<p>Erkek ve <strong>v\u00fccut \u015fekillendirme<\/strong> Ama\u00e7lanan squat ayaklar\u0131n\u0131z\u0131 ayakta tutabilmek, egzersiz s\u0131ras\u0131nda esnemenize izin verecek kadar a\u00e7\u0131ld\u0131ktan sonra \u00fcst\u00fcn\u00fcz\u00fc d\u00fcz bir \u015fekilde takip etti\u011finizde ve e\u011fildi\u011finiz bir hareket. Squat, ayn\u0131 zamanda \u00e7\u00f6melme hareketi olarak da adland\u0131r\u0131l\u0131r. Bu egzersiz, hacimli en hacimli kas gruplar\u0131ndan biri olan \u00f6n ve arka kaslar\u0131n\u0131 aktif bir \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Side_Lunge\"><\/span>Yan Hamle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13022\" title=\"Yan Hamle Hareketleri\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Side-Lunge-hareketi.jpg\" alt=\"Yan Hamle Hareketleri\" width=\"640\" height=\"400\" \/><\/p>\n<p>Ekipmans\u0131z egzersizlerden biri olan Side Lunge i\u00e7in g\u00f6\u011fs\u00fcn\u00fcz\u00fcn yukar\u0131da yer ald\u0131\u011f\u0131 ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 aya\u011f\u0131n\u0131z\u0131n ortas\u0131 ile topu\u011funa \u00e7al\u0131\u015fmaya \u00f6zen g\u00f6stermelisiniz. Ard\u0131ndan yana do\u011fru aral\u0131klarla a\u00e7mal\u0131 ve bu esnada v\u00fccudunuzu esnetmelisiniz.<\/p>\n<p>Sa\u011f ve sol olarak d\u00fczenli olarak ilerlemeniz gereken bu hareket \u00f6zellikle \u00fcst bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 konusunda etkili. Egzersiz s\u0131ras\u0131nda dizlerinizin ayak parmaklar\u0131n\u0131n korunmas\u0131na izin vermemelisiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Squat_Jump\"><\/span>\u00c7\u00f6melme Z\u0131plamas\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13023\" title=\"\u00c7\u00f6melme Z\u0131plama Hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Squat-Jump-hareketi.jpg\" alt=\"\u00c7\u00f6melme Z\u0131plama Hareketi\" width=\"640\" height=\"400\" \/><\/p>\n<p>Klasik egzersizlerden s\u0131k\u0131la\u015ft\u0131r\u0131lm\u0131\u015f tercihinizi daha hareketli olan Squat Jump ile yapabilirsiniz. Bu egzersiz i\u00e7in klasik squat pozisyonuna ge\u00e7melisiniz. Bu kademeli olarak do\u011fru oranlarda y\u00fckse\u011fe s\u0131\u00e7ramal\u0131s\u0131n\u0131z. Yava\u015f yava\u015f kontroll\u00fc \u015fekilde d\u00fc\u015f\u00fc\u015f yapmal\u0131 ve e\u011filmelisiniz.<\/p>\n<p>En etkili yer egzersizlerinden biri olan squat&#039;\u0131n daha verimli versiyonu olarak de\u011ferlendirilen Squat Jump k\u0131sa s\u00fcre i\u00e7erisinde kan h\u0131zlar\u0131n\u0131n h\u0131zlanmas\u0131 ve terleme gibi etkiler yarat\u0131r. Squat Jump s\u0131ras\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.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13024\" title=\"Tek Bacak \u00c7evirisi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/Tek-Bacak-Kaldirma-hareketi.jpg\" alt=\"Tek Bacak \u00c7evirisi\" 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, v\u00fccudunuzu \u00f6ne do\u011fru e\u011fdi\u011finiz bu hareket, tek bacak \u00fczerinde durma veya tek bacak kald\u0131rma hareketi olarak adland\u0131r\u0131labilir. Tek u\u00e7a\u011f\u0131n kald\u0131rma hareketini m\u00fcmk\u00fcn olan en yava\u015f \u015fekilde yapmal\u0131s\u0131n\u0131z. Hareketi h\u0131zl\u0131 \u015fekilde ger\u00e7ekle\u015ftirmeye dikkatinizin ve odaklanman\u0131z\u0131 da\u011f\u0131tman\u0131za yol a\u00e7abilirsiniz. Hareketi ald\u0131ktan sonra s\u0131rt\u0131n\u0131zdan destek alarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmeniz gerekir.<\/p>\n<p><strong>Kad\u0131n v\u00fccudunu de\u011fi\u015ftiren hareketler<\/strong> aras\u0131nda bulunan tek bacak kald\u0131rma hem bacak hem de s\u0131rt kaslar\u0131n\u0131n ayn\u0131 anda \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Etkili bir denge antrenman\u0131 yap\u0131lmas\u0131n\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 \u00dcst\u00fcnde Y\u00fcr\u00fcme Hareketi\" src=\"https:\/\/estecenter.com\/wp-content\/uploads\/2024\/01\/El-Ustunde-Yurume-hareketi.jpg\" alt=\"El \u00dcst\u00fcnde Y\u00fcr\u00fcme 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\u00fcmek i\u00e7in bacaklar\u0131n\u0131z\u0131 ve s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutmal\u0131s\u0131n\u0131z. Belinizden e\u011filmeli ve ellerinizin ayaklar\u0131n\u0131z\u0131n \u00f6n\u00fcne yerle\u015ftirerek ileri 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>Listelenen yer alan egzersizlerin tamam\u0131<strong> kilo kayb\u0131 v\u00fccut konfig\u00fcrasyonu<\/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 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\/tr\/wp-json\/wp\/v2\/posts\/13015"}],"collection":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/comments?post=13015"}],"version-history":[{"count":0,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/posts\/13015\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/media?parent=13015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/categories?post=13015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/tags?post=13015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}