{"id":3662,"date":"2020-04-07T10:12:54","date_gmt":"2020-04-07T07:12:54","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=3662"},"modified":"2020-04-08T10:40:09","modified_gmt":"2020-04-08T07:40:09","slug":"yeni-baslayanlar-icin-evde-en-basit-fitness-hareketleri","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/yeni-baslayanlar-icin-evde-en-basit-fitness-hareketleri\/","title":{"rendered":"Yeni Ba\u015flayanlar \u0130\u00e7in Evde En Basit Fitness Hareketleri"},"content":{"rendered":"<p>Uzmanlara g\u00f6re g\u00fcnde en az bir saat h\u0131zl\u0131 tempolu y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrd\u00fcrmek isteyen herkes i\u00e7in \u015fart peki o kadar vaktimiz yoksa ve evde v\u00fccudumuzu \u00e7al\u0131\u015ft\u0131rmak istiyorsak ne yapmal\u0131y\u0131z? \u0130\u015fte hem fit kal\u0131p hem evde fazla efor sarf etmeden yapabilece\u011finiz hareketler; <\/p>\n<p><strong>Squat<\/strong><br \/>\nBir dakikal\u0131k squat&#8217;larla ba\u015flayabilirsiniz. Ayaklar\u0131 kal\u00e7a geni\u015fli\u011finde ayr\u0131 tutun; dizlerinizi 90 derece b\u00fck\u00fcn, kal\u00e7an\u0131z\u0131 geri itin. 60 saniye bekletin ve tekrarlay\u0131n.<\/p>\n<p>\u00d6zellikle s\u00fcrekli oturdu\u011funuz bir pozisyonda \u00e7al\u0131\u015f\u0131yorsan\u0131z bu hareket sizin i\u00e7in m\u00fckemmel. Yaln\u0131zca kal\u00e7a kaslar\u0131n\u0131z\u0131 ve dizlerinizin arkas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmakla kalmay\u0131p hareketlili\u011finizi artt\u0131rmaya da yard\u0131mc\u0131 oluyor.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/1-37.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/1-37-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-3664\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-37-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-37-1024x683.jpg 1024w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-37-768x512.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-37.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>Yan Kal\u00e7a Egzersizleri<\/strong><br \/>\nAyaklar\u0131 kal\u00e7a geni\u015fli\u011finde ayr\u0131, dirsekler b\u00fck\u00fclm\u00fc\u015f, eller g\u00f6\u011f\u00fcs seviyesinde durarak ba\u015flay\u0131n. Sonra sa\u011f aya\u011f\u0131n\u0131z\u0131 birka\u00e7 metre yana do\u011fru d\u0131\u015far\u0131ya do\u011fru bast\u0131r\u0131n ve sa\u011f dizinizi g\u00f6sterildi\u011fi gibi 90 derece b\u00fck\u00fcn. Ba\u015flamak i\u00e7in geri ad\u0131m at\u0131n; bacak de\u011fi\u015ftirin. Her de\u011fi\u015fimde bacaklar\u0131 60 saniye boyunca de\u011fi\u015ftirerek devam edin.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/2-34.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/2-34-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-3665\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-34-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-34-1024x683.jpg 1024w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-34-768x512.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-34.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>Triceps \u015e\u0131nav<\/strong><br \/>\nTam bir \u015f\u0131nav yukar\u0131 \u00e7al\u0131\u015f\u0131yorsan\u0131z, t\u00fcm ayaklar ve kollar ile d\u00fcz, do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131na inin ve ayaklar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n ve ayak bileklerinizi g\u00f6sterildi\u011fi gibi \u00e7aprazlay\u0131n. (Zaten tam \u015f\u0131nav ile rahatsan\u0131z, plank pozisyonunda ba\u015flay\u0131n.) Dirseklerinizi yanlara do\u011fru de\u011fil, geriye do\u011fru b\u00fck\u00fcn ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yere do\u011fru indirin. Ba\u015flamak i\u00e7in yukar\u0131 itin ve 60 saniye tekrarlay\u0131n.<\/p>\n<p>\u015e\u0131navlar \u00e7ok g\u00f6revli harika hareketlerdir: triseps, g\u00f6\u011f\u00fcs ve omuzlar\u0131n\u0131z\u0131 hedeflerler. Ve dizlerinizi d\u00fc\u015f\u00fcr\u00fcrseniz veya planka devam ederseniz, bu da harika bir \u00e7ekirdek egzersizdir.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/3-32.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/3-32-300x103.jpg\" alt=\"\" width=\"300\" height=\"103\" class=\"aligncenter size-medium wp-image-3666\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-32-300x103.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-32-1024x353.jpg 1024w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-32-768x265.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-32.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uzmanlara g\u00f6re g\u00fcnde en az bir saat h\u0131zl\u0131 tempolu y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrd\u00fcrmek isteyen herkes i\u00e7in \u015fart peki o kadar vaktimiz yoksa ve evde v\u00fccudumuzu \u00e7al\u0131\u015ft\u0131rmak istiyorsak ne yapmal\u0131y\u0131z? \u0130\u015fte hem fit kal\u0131p hem evde fazla efor sarf etmeden yapabilece\u011finiz hareketler; Squat Bir dakikal\u0131k squat&#8217;larla ba\u015flayabilirsiniz. Ayaklar\u0131 kal\u00e7a geni\u015fli\u011finde ayr\u0131 tutun; dizlerinizi 90 derece [&hellip;]<\/p>\n","protected":false},"author":68,"featured_media":3663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[3],"tags":[398,187,227,1263],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yeni Ba\u015flayanlar \u0130\u00e7in Evde En Basit Fitness Hareketleri - 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\/yeni-baslayanlar-icin-evde-en-basit-fitness-hareketleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yeni Ba\u015flayanlar \u0130\u00e7in Evde En Basit Fitness Hareketleri - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Uzmanlara g\u00f6re g\u00fcnde en az bir saat h\u0131zl\u0131 tempolu y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrd\u00fcrmek isteyen herkes i\u00e7in \u015fart peki o kadar vaktimiz yoksa ve evde v\u00fccudumuzu \u00e7al\u0131\u015ft\u0131rmak istiyorsak ne yapmal\u0131y\u0131z? \u0130\u015fte hem fit kal\u0131p hem evde fazla efor sarf etmeden yapabilece\u011finiz hareketler; Squat Bir dakikal\u0131k squat&#8217;larla ba\u015flayabilirsiniz. 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