{"id":5111,"date":"2021-07-29T08:30:07","date_gmt":"2021-07-29T05:30:07","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=5111"},"modified":"2021-07-26T16:46:58","modified_gmt":"2021-07-26T13:46:58","slug":"en-hizli-sonuc-veren-kalca-egzersizleri","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/","title":{"rendered":"En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri"},"content":{"rendered":"<p>Siz de biz gibi bu kadar zaman hareketsiz kald\u0131ktan sonra biraz hareket istiyorsan\u0131z do\u011fru yerdesiniz! \u00c7al\u0131\u015fma masas\u0131 sandalyesinde oturmaktan y\u0131pranan kal\u00e7alar\u0131m\u0131z\u0131 canland\u0131rma zaman\u0131! Gelin birlikte en etkili kal\u00e7a egzersizlerini inceleyelim, \u00fcstelik bunlar i\u00e7in spor salonuna gitmenize gerek yok, evinizde pratik yapabilirsiniz.<\/p>\n<p><strong>Ad\u0131m At<\/strong><\/p>\n<p>Ad\u0131m ad\u0131m ilerlemek i\u00e7in ihtiyac\u0131n\u0131z olan tek \u015fey bir kutu veya sa\u011flam bir sandalye:<\/p>\n<p>Sa\u011f aya\u011f\u0131n\u0131z\u0131, sol aya\u011f\u0131n\u0131z do\u011frudan sol kal\u00e7an\u0131z\u0131n alt\u0131nda olacak \u015fekilde sa\u011flam bir \u015fekilde sandalyeye yerle\u015ftirin.<\/p>\n<p>Yukar\u0131 \u00e7\u0131k\u0131n, sa\u011f baca\u011f\u0131n\u0131z\u0131 d\u00fczeltin, iki aya\u011f\u0131n\u0131z\u0131 da tamamen sandalyenin \u00fczerine getirin. Sa\u011f dizinizi yava\u015f\u00e7a b\u00fck\u00fcn, sol aya\u011f\u0131n\u0131z\u0131n topu\u011funu yere geri indirin, sa\u011f uylu\u011funuzu me\u015fgul tutun. Daha geli\u015fmi\u015f bir versiyon i\u00e7in, yukar\u0131 \u00e7\u0131karken sol dizinizi yukar\u0131 \u00e7ekebilirsiniz. Her bacakta \u00fc\u00e7 set 15-20 tekrar yap\u0131n.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone  wp-image-5112\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/1-90.jpg\" alt=\"\" width=\"525\" height=\"525\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-90.jpg 1024w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-90-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-90-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-90-768x768.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/1-90-120x120.jpg 120w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/p>\n<p><strong>D\u00f6rt Ayakta Yan Tekme<\/strong><\/p>\n<p>Bu yan tekme egzersizi, popoya kalk\u0131k bir g\u00f6r\u00fcn\u00fcm kazand\u0131rmaya yard\u0131mc\u0131 olan derin kal\u00e7a kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in harikad\u0131r. Eski bir aerobik hareketi gibi gelebilir, ancak bu klasik egzersizi hala yap\u0131yoruz \u00e7\u00fcnk\u00fc \u00e7ok etkili.<\/p>\n<p>D\u00f6rt ayak \u00fczerinde elleriniz omuzlar\u0131n\u0131z\u0131n alt\u0131nda ve dizleriniz kal\u00e7alar\u0131n\u0131z\u0131n alt\u0131nda olacak \u015fekilde ba\u015flay\u0131n. Dizinizi 90 derece b\u00fckerek sa\u011f baca\u011f\u0131n\u0131z\u0131 zemine paralel olana kadar kald\u0131r\u0131n.<\/p>\n<p>Sa\u011f dizinizi d\u00fczle\u015ftirirken, baca\u011f\u0131n\u0131z\u0131 yana do\u011fru tekmeleyerek sa\u011f uylu\u011fu sabit tutun. Baca\u011f\u0131n\u0131z\u0131n tekmelerken al\u00e7almas\u0131na izin vermeyin.<\/p>\n<p>Sa\u011f dizinizi 90 derece b\u00fck\u00fcn, ard\u0131ndan baca\u011f\u0131n\u0131z\u0131 indirin. Bu bir turu tamamlar.<\/p>\n<p>Her tarafta 20 tekrardan olu\u015fan \u00fc\u00e7 set yap\u0131n.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone  wp-image-5113\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/2-92.jpg\" alt=\"\" width=\"611\" height=\"611\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-92.jpg 1024w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-92-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-92-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-92-768x768.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/2-92-120x120.jpg 120w\" sizes=\"(max-width: 611px) 100vw, 611px\" \/><\/p>\n<p><strong>Z\u0131plama Squatlar\u0131<\/strong><\/p>\n<p>Klasik \u00e7\u00f6melme, kal\u00e7ay\u0131 g\u00fc\u00e7lendirmek i\u00e7in harika bir egzersizdir ve bir s\u0131\u00e7rama ekledi\u011finizde hareket daha etkili hale gelir. Z\u0131plamak ayr\u0131ca daha fazla kalori yakmak i\u00e7in kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 artt\u0131r\u0131r.<\/p>\n<p>Ayaklar omuz geni\u015fli\u011finde a\u00e7\u0131k ve kollar eller g\u00f6\u011f\u00fcs hizas\u0131nda b\u00fck\u00fcl\u00fc olarak atletik bir duru\u015fla ba\u015flay\u0131n. Dizlerinizi b\u00fck\u00fcn ve tam bir \u00e7\u00f6melme yap\u0131n.<\/p>\n<p>M\u00fcmk\u00fcn oldu\u011fu kadar y\u00fcksek bir \u015fekilde z\u0131play\u0131n ve tavana ula\u015f\u0131n.<\/p>\n<p>Yere indi\u011finizde, bir tekrar\u0131 tamamlamak i\u00e7in \u00e7\u00f6melme pozisyonuna geri d\u00f6n\u00fcn.<\/p>\n<p>12 tekrardan olu\u015fan \u00fc\u00e7 set yap\u0131n.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"alignnone  wp-image-5114\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/3-86.jpg\" alt=\"\" width=\"491\" height=\"491\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-86.jpg 1024w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-86-300x300.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-86-150x150.jpg 150w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-86-768x768.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/3-86-120x120.jpg 120w\" sizes=\"(max-width: 491px) 100vw, 491px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Siz de biz gibi bu kadar zaman hareketsiz kald\u0131ktan sonra biraz hareket istiyorsan\u0131z do\u011fru yerdesiniz! \u00c7al\u0131\u015fma masas\u0131 sandalyesinde oturmaktan y\u0131pranan kal\u00e7alar\u0131m\u0131z\u0131 canland\u0131rma zaman\u0131! Gelin birlikte en etkili kal\u00e7a egzersizlerini inceleyelim, \u00fcstelik bunlar i\u00e7in spor salonuna gitmenize gerek yok, evinizde pratik yapabilirsiniz. Ad\u0131m At Ad\u0131m ad\u0131m ilerlemek i\u00e7in ihtiyac\u0131n\u0131z olan tek \u015fey bir kutu veya sa\u011flam [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":5115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[1580],"tags":[1593,1592,398,1594],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri - 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\/en-hizli-sonuc-veren-kalca-egzersizleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Siz de biz gibi bu kadar zaman hareketsiz kald\u0131ktan sonra biraz hareket istiyorsan\u0131z do\u011fru yerdesiniz! \u00c7al\u0131\u015fma masas\u0131 sandalyesinde oturmaktan y\u0131pranan kal\u00e7alar\u0131m\u0131z\u0131 canland\u0131rma zaman\u0131! Gelin birlikte en etkili kal\u00e7a egzersizlerini inceleyelim, \u00fcstelik bunlar i\u00e7in spor salonuna gitmenize gerek yok, evinizde pratik yapabilirsiniz. Ad\u0131m At Ad\u0131m ad\u0131m ilerlemek i\u00e7in ihtiyac\u0131n\u0131z olan tek \u015fey bir kutu veya sa\u011flam [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/\" \/>\n<meta property=\"og:site_name\" content=\"NaraMaxx Fashion Blog+\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-29T05:30:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-26T13:46:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/kapak-154.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"NaraMaxx\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"NaraMaxx\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/#website\",\"url\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/\",\"name\":\"NaraMaxx Fashion Blog+\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/\",\"url\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/\",\"name\":\"En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri - NaraMaxx Fashion Blog+\",\"isPartOf\":{\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/#website\"},\"datePublished\":\"2021-07-29T05:30:07+00:00\",\"dateModified\":\"2021-07-26T13:46:58+00:00\",\"author\":{\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/#\/schema\/person\/e199514b7700e591841c2d966b8add78\"},\"breadcrumb\":{\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/#breadcrumb\"},\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Ana Sayfa\",\"item\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/#\/schema\/person\/e199514b7700e591841c2d966b8add78\",\"name\":\"NaraMaxx\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/468316503d0e87df839bb1c964ae1639?s=96&d=wp_user_avatar&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/468316503d0e87df839bb1c964ae1639?s=96&d=wp_user_avatar&r=g\",\"caption\":\"NaraMaxx\"},\"sameAs\":[\"http:\/\/www.naramaxx.com\",\"naramaxx\"],\"url\":\"https:\/\/blog.naramaxx.com\/EskiBlog\/author\/administrator\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri - NaraMaxx Fashion Blog+","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.naramaxx.com\/EskiBlog\/en-hizli-sonuc-veren-kalca-egzersizleri\/","og_locale":"tr_TR","og_type":"article","og_title":"En H\u0131zl\u0131 Sonu\u00e7 Veren Kal\u00e7a Egzersizleri - NaraMaxx Fashion Blog+","og_description":"Siz de biz gibi bu kadar zaman hareketsiz kald\u0131ktan sonra biraz hareket istiyorsan\u0131z do\u011fru yerdesiniz! \u00c7al\u0131\u015fma masas\u0131 sandalyesinde oturmaktan y\u0131pranan kal\u00e7alar\u0131m\u0131z\u0131 canland\u0131rma zaman\u0131! 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