{"id":2764,"date":"2019-07-08T09:49:56","date_gmt":"2019-07-08T06:49:56","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=2764"},"modified":"2019-07-01T09:58:55","modified_gmt":"2019-07-01T06:58:55","slug":"bo%cc%88lgesel-yag%cc%86lari-eritmek-ic%cc%a7in-neler-yapmaliyiz","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/bo%cc%88lgesel-yag%cc%86lari-eritmek-ic%cc%a7in-neler-yapmaliyiz\/","title":{"rendered":"Bo\u0308lgesel Yag\u0306lar\u0131 Eritmek \u0130c\u0327in Neler Yapmal\u0131y\u0131z?"},"content":{"rendered":"<p>Spor salonuna gitme karar\u0131n\u0131z\u0131 s\u00fcrekli erteliyor, yaz yakla\u015ft\u0131k\u00e7a kendinizi daha k\u00f6t\u00fc hissediyorsan\u0131z \u00fcz\u00fclmeyin. Biraz \u00e7aba ve a\u011f\u0131r \u00e7al\u0131\u015fma ile her \u015fey m\u00fcmk\u00fcn. Haz\u0131r daha Haziran ay\u0131ndayken Temmuz ya da A\u011fustos deniz, g\u00fcne\u015f, kum planlar\u0131n\u0131zdan \u00f6nce iyi bir egzersiz program\u0131na ba\u015flamaya ne dersiniz? Yaln\u0131z unutmay\u0131n, yaln\u0131zca spor her zaman etkili olmuyor yan\u0131nda sa\u011fl\u0131kl\u0131 beslenmek de \u015fart. <\/p>\n<p>Uzun zamand\u0131r v\u00fccudunu \u015fekle sokmak, fazla kilolar\u0131na veda etmek isteyenlerdenseniz biraz yo\u011fun fakat bitti\u011finde m\u00fckemmel sonu\u00e7lar alaca\u011f\u0131n\u0131z bu egzersiz program\u0131na birlikte g\u00f6z atal\u0131m. Bu egzersizler sayesinde hem kar\u0131n hem bacak hem de kal\u00e7a gibi v\u00fccudunuzda b\u00f6lgesel fazlal\u0131klar\u0131n oldu\u011fu k\u0131s\u0131mlar\u0131 \u00e7al\u0131\u015ft\u0131rabilirsiniz. <\/p>\n<p><strong>Temel \u015e\u0131nav<\/strong><br \/>\nKollar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde, omuzlar\u0131n\u0131z\u0131 bile\u011finizin \u00fcst\u00fcnde bir tahta pozisyonda ba\u015flat\u0131n.<br \/>\nNefes al\u0131n ve nefes verirken dirseklerinizi yana do\u011fru e\u011fin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yere do\u011fru indirin. Omuzlar\u0131n\u0131z dirseklerinizle ayn\u0131 hizaya geldi\u011finde durun. Kollar\u0131 d\u00fczeltmek i\u00e7in nefes verin. Bu \u015fekilde \u00e7ok zorsa, bu egzersizi dizleriniz zemin \u00fczerinde yapabilirsiniz.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/s\u0327\u0131nav.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/s\u0327\u0131nav-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" class=\"aligncenter size-medium wp-image-2766\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/s\u0327\u0131nav-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/s\u0327\u0131nav-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/s\u0327\u0131nav-768x768.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/s\u0327\u0131nav-120x120.jpg 120w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/s\u0327\u0131nav.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>Tek Bacak \u00c7al\u0131\u015fma<\/strong><br \/>\nT\u00fcm a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 sa\u011f aya\u011f\u0131n\u0131za koyun, kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve g\u00f6\u011fs\u00fcn\u00fc kald\u0131r\u0131n.<br \/>\nSol baca\u011f\u0131n\u0131z\u0131 arkan\u0131zdan kald\u0131r\u0131rken g\u00f6vdenizin \u00f6n\u00fcne do\u011fru gelin. G\u00f6vde ve baca\u011f\u0131n\u0131z zemine paralel geldi\u011finde denge i\u00e7in kollar\u0131n\u0131z\u0131 yana do\u011fru uzat\u0131n.<br \/>\nBu pozisyonda bir s\u00fcre kal\u0131n ve sol baca\u011f\u0131n\u0131z\u0131n arkas\u0131na da etki etmesi i\u00e7in sol topu\u011funuza uzan\u0131n.<br \/>\nTek par\u00e7a halinde hareket ederken, sol aya\u011f\u0131n\u0131z\u0131 zemine hafif\u00e7e dayay\u0131n, sa\u011f tarafa ge\u00e7ti\u011finizde sol baca\u011f\u0131n\u0131z\u0131 dinlendirin.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/tek-bacak.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/tek-bacak-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" class=\"aligncenter size-medium wp-image-2765\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tek-bacak-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tek-bacak-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tek-bacak-120x120.jpg 120w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tek-bacak.jpg 728w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>\u00c7\u00f6melme<\/strong><br \/>\nAyaklar\u0131n\u0131z\u0131 omuz hizas\u0131ndan biraz ileriye a\u00e7\u0131n. Ayaklar\u0131n\u0131z yere paralel konumda olsun. Dizlerinizi b\u00fck\u00fcn, kal\u00e7alar\u0131n\u0131z\u0131 iyice indirin. Uyluklar\u0131n\u0131z\u0131 yere paralel olarak indirin ve dirseklerinizi b\u00fck\u00fcn, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 topuklar\u0131n\u0131zda tutmaya devam edin.<br \/>\nEgzersizden en iyi \u015fekilde yararlanmak i\u00e7in hareketi yaparken kal\u00e7a kaslar\u0131n\u0131z\u0131 iyice s\u0131karak ve bacaklar\u0131 tamamen d\u00fczle\u015ftirerek y\u00fckselin.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/squat.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/squat-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" class=\"aligncenter size-medium wp-image-2767\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/squat-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/squat-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/squat-768x768.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/squat-120x120.jpg 120w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/squat.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>Tek Bacak K\u00f6pr\u00fc <\/strong><br \/>\nS\u0131rt \u00fcst\u00fc yat\u0131n ve bir baca\u011f\u0131n\u0131z\u0131 b\u00fckerken di\u011fer baca\u011f\u0131n\u0131z\u0131 tavana do\u011fru kald\u0131r\u0131rken denge i\u00e7in ellerinizi yere koyun. Topu\u011funuzu zemine bast\u0131r\u0131rken, v\u00fccudunuzu sert bir k\u00f6pr\u00fc konumunda tutarak pelvisinizi yukar\u0131 kald\u0131r\u0131n.<br \/>\nV\u00fccudunuzu yava\u015f\u00e7a yere indirin. \u0130ki aya\u011f\u0131 da yerde tutarak di\u011fer baca\u011fa ge\u00e7i\u015f yapabilirsiniz.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/tekbacakko\u0308pru\u0308.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/tekbacakko\u0308pru\u0308-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" class=\"aligncenter size-medium wp-image-2768\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tekbacakko\u0308pru\u0308-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tekbacakko\u0308pru\u0308-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tekbacakko\u0308pru\u0308-768x768.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tekbacakko\u0308pru\u0308-120x120.jpg 120w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/tekbacakko\u0308pru\u0308.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spor salonuna gitme karar\u0131n\u0131z\u0131 s\u00fcrekli erteliyor, yaz yakla\u015ft\u0131k\u00e7a kendinizi daha k\u00f6t\u00fc hissediyorsan\u0131z \u00fcz\u00fclmeyin. Biraz \u00e7aba ve a\u011f\u0131r \u00e7al\u0131\u015fma ile her \u015fey m\u00fcmk\u00fcn. Haz\u0131r daha Haziran ay\u0131ndayken Temmuz ya da A\u011fustos deniz, g\u00fcne\u015f, kum planlar\u0131n\u0131zdan \u00f6nce iyi bir egzersiz program\u0131na ba\u015flamaya ne dersiniz? Yaln\u0131z unutmay\u0131n, yaln\u0131zca spor her zaman etkili olmuyor yan\u0131nda sa\u011fl\u0131kl\u0131 beslenmek de \u015fart. [&hellip;]<\/p>\n","protected":false},"author":68,"featured_media":2769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[23,10],"tags":[1097,196,398,187],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bo\u0308lgesel Yag\u0306lar\u0131 Eritmek \u0130c\u0327in Neler Yapmal\u0131y\u0131z? - NaraMaxx Fashion Blog+<\/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:\/\/blog.naramaxx.com\/EskiBlog\/bo\u0308lgesel-yag\u0306lari-eritmek-ic\u0327in-neler-yapmaliyiz\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bo\u0308lgesel Yag\u0306lar\u0131 Eritmek \u0130c\u0327in Neler Yapmal\u0131y\u0131z? - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Spor salonuna gitme karar\u0131n\u0131z\u0131 s\u00fcrekli erteliyor, yaz yakla\u015ft\u0131k\u00e7a kendinizi daha k\u00f6t\u00fc hissediyorsan\u0131z \u00fcz\u00fclmeyin. Biraz \u00e7aba ve a\u011f\u0131r \u00e7al\u0131\u015fma ile her \u015fey m\u00fcmk\u00fcn. Haz\u0131r daha Haziran ay\u0131ndayken Temmuz ya da A\u011fustos deniz, g\u00fcne\u015f, kum planlar\u0131n\u0131zdan \u00f6nce iyi bir egzersiz program\u0131na ba\u015flamaya ne dersiniz? Yaln\u0131z unutmay\u0131n, yaln\u0131zca spor her zaman etkili olmuyor yan\u0131nda sa\u011fl\u0131kl\u0131 beslenmek de \u015fart. 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