{"id":37,"date":"2019-09-20T22:12:20","date_gmt":"2019-09-20T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/bacak-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T15:01:10","modified_gmt":"2020-08-06T12:01:10","slug":"bacak-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/ar\/bacak-egzersizleri\/","title":{"rendered":"Bacak Egzersizleri"},"content":{"rendered":"
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V\u00fccut Geli\u015ftirme\u00a0\/\u00a0<\/a><\/span>T\u00fcm\u00fcn\u00fc G\u00f6r<\/span><\/span><\/a><\/h2><\/div><\/div><\/div>

\"Bacak<\/a><\/p>

Quadriceps<\/div><\/div><\/div>
\u00a0<\/div>
\u00a0<\/div><\/div>

Alien Squat<\/h3>


\"Alien<\/a><\/p>

\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>


\"Alien<\/a><\/p>

\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div>
  1. Bacaklar\u0131n\u0131z\u0131 geni\u015f\u00e7e a\u00e7\u0131n, parmak u\u00e7lar\u0131n\u0131z d\u0131\u015far\u0131ya baks\u0131n ve dizleriniz hafif\u00e7e k\u0131r\u0131k olsun. Ellerinizi kal\u00e7an\u0131z\u0131n \u00fcst\u00fcne koyun. Boynunuz n\u00f6tr pozisyonda ve s\u0131rt\u0131n\u0131z d\u00fcz olsun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li>
  2. Kal\u00e7an\u0131z\u0131 ve poponuzu arkaya iterek yar\u0131m squat pozisyonuna gelin. Sonra topuklar\u0131n\u0131zdan ittirerek d\u00fcmd\u00fcz z\u0131play\u0131n. Bu s\u0131rada iki baca\u011f\u0131n\u0131zla da d\u0131\u015far\u0131ya do\u011fru 45 derece a\u00e7\u0131l\u0131 tekme at\u0131n.<\/li>
  3. Ba\u015flang\u0131\u00e7 pozisyonuna yere inin. \u00d6nerilen say\u0131da tekrar yap\u0131n.<\/li><\/ol><\/div>

    Barbell Full Squat<\/h3>

    <\/ins>