{"id":18,"date":"2019-09-02T22:12:20","date_gmt":"2019-09-02T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-gucluyasa\/"},"modified":"2020-09-14T15:07:39","modified_gmt":"2020-09-14T12:07:39","slug":"bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun\/","title":{"rendered":"Bir Partnerle Yapabilece\u011finiz Bu 11 Egzersizle Dostluk Kurun"},"content":{"rendered":"
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 <\/div>\n<\/div>\n
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Genel Bak\u0131\u015f<\/span><\/div>\n<\/div>\n<\/div>\n
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Bir arkada\u015fla \u00e7al\u0131\u015fmak motive olman\u0131z\u0131 sa\u011flayabilir. Hatta arkada\u015f\u00e7a bir rekabetin i\u00e7ine girmek sizi daha s\u0131k\u0131 \u00e7al\u0131\u015fmaya bile zorlayabilir. Fakat bunu yaparken sessiz olmal\u0131s\u0131n\u0131z. 2013 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, ideal partnerin sizden bir miktar yetenekli ve s\u00f6zel motivasyonu minimumda tutan ki\u015fi oldu\u011funu g\u00f6steriyor.\n

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\u200bHer ne kadar kula\u011fa mant\u0131ks\u0131z gelse de, Michigan State \u00dcniversitesi ara\u015ft\u0131rmac\u0131lar\u0131 en uygun \u00e7al\u0131\u015fma partnerinin di\u011ferinden y\u00fczde 40 daha fazla fit oldu\u011funu ve cesaretlendirmeye \u00e7al\u0131\u015fmak yerine sadece partnerlerinin yanlar\u0131nda egzersiz yapmalar\u0131n\u0131n en etkili y\u00f6ntem olaca\u011f\u0131n\u0131 ke\u015ffetmi\u015flerdir. Bilim adamlar\u0131 daha fit olan bireyler taraf\u0131ndan cesaretlendirilmenin patronluk taslamak veya k\u00fc\u00e7\u00fcmsemek gibi alg\u0131lanabilece\u011fine inanmaktad\u0131rlar. Bunu akl\u0131n\u0131zda tutarak bir arkada\u015f\u0131n\u0131z\u0131 \u00e7a\u011f\u0131r\u0131n ve bu etkili ve e\u011flenceli partner hareketlerini deneyin!<\/p>\n<\/div>\n

1. \u00c7ak Bir Be\u015flik \u015e\u0131nav\u0131<\/h2>\n
\n

\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Standart \u015f\u0131navlar karn\u0131, g\u00f6\u011fs\u00fc, omuzlar\u0131 ve trisepleri \u00e7al\u0131\u015ft\u0131r\u0131r. Ancak bir baca\u011f\u0131 veya kolu kald\u0131rmak, kar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 birka\u00e7 \u00e7ita daha fazla etkinle\u015ftiren bir dengesizlik yarat\u0131r. Bu varyasyon, egzersiz fizyolo\u011fu Jacque Ratliff ile, Amerika Egzersiz Birli\u011fi (American Council on Exercise) taraf\u0131ndan sa\u011flanm\u0131\u015ft\u0131r.\n

 <\/p>\n

NASIL YAPILIR:<\/strong> Partnerinizle ba\u015f-ba\u015fa olacak \u015fekilde \u015f\u0131nav pozisyonunda ba\u015flay\u0131n. \u0130kiniz de \u015f\u0131nav yaparken birlikte al\u00e7almal\u0131 ve y\u00fckselmelisiniz. Her bir tekrar\u0131n sonunda, sol y\u00f6ne do\u011fru be\u015flik \u00e7akmak i\u00e7in sa\u011f kolunuzu 90 derece e\u011fimle kald\u0131r\u0131n. \u015e\u0131nav\u0131 ve be\u015flik \u00e7akmay\u0131 ayn\u0131 \u015fekilde sol kolunuzla tekrar edin, d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak 40 saniye ayn\u0131s\u0131n\u0131 yapmaya devam edin.<\/p>\n<\/div>\n

2. Partnerle Yan Squat Y\u00fcr\u00fcmesi<\/h2>\n
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\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Bu squat ve yan y\u00fcr\u00fcme birle\u015fimi, dengenizi ve koordinasyonunuzu zorlar ve kar\u0131n kaslar\u0131n\u0131z\u0131, kal\u00e7a kaslar\u0131n\u0131z\u0131, arka ve \u00f6n bacak kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Egzersiz fizyolo\u011fu Jacque Ratliff, bu hareketin en iyi partnerinize yak\u0131n bir boya ve a\u011f\u0131rl\u0131\u011fa sahip oldu\u011funuzda \u00e7al\u0131\u015faca\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.\n

 <\/p>\n

NASIL YAPILIR:<\/strong> Partnerinizle ayakta ve s\u0131rt\u0131n\u0131z\u0131 birbirinize yaslad\u0131\u011f\u0131n\u0131z bir pozisyonda ba\u015flay\u0131n. S\u0131rt\u0131n\u0131z\u0131 birbirinize s\u0131k\u0131ca yaslarken bir yandan da kendinizi squat pozisyonuna al\u00e7alt\u0131n. \u0130kiniz de dizlerinizin ve kal\u00e7alar\u0131n\u0131z\u0131n 90 derecelik bir e\u011fimle oturdu\u011fundan emin olun. Bir aya\u011f\u0131n\u0131z\u0131 yana do\u011fru hareket ettirin, sa\u011fa do\u011fru be\u015f ve sola do\u011fru be\u015f ad\u0131m at\u0131n. Yana do\u011fru ad\u0131mlar\u0131 40 saniye tekrar edin. Daha kolay bir versiyon i\u00e7in, aya\u011fa kalk\u0131n ve ad\u0131mlar\u0131n\u0131z\u0131 squat tekrarlar\u0131 aras\u0131nda at\u0131n.<\/p>\n<\/div>\n

3. Diren\u00e7 Band\u0131yla Tahterevalli Squat<\/h2>\n
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\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Bu hareket i\u00e7in, iki ucunda da tutama\u00e7\u0131 olan bir diren\u00e7 band\u0131na ihtiyac\u0131n\u0131z olacak. Egzersiz fizyolo\u011fu Jacque Ratliff, kar\u0131n ve neredeyse b\u00fct\u00fcn alt ve \u00fcst v\u00fccut kaslar\u0131n\u0131 devreye sokan, ve ayn\u0131 zamanda harika bir t\u00fcm v\u00fccut egzersizi olan tahterevalli squat egzersizini \u00f6neriyor.
\u200b
NASIL YAPILIR:<\/strong> Diren\u00e7 band\u0131n\u0131n bir sap\u0131n\u0131 tutarken partnerinizle y\u00fczy\u00fcze olacak \u015fekilde ayakta durun. Partnerlerden biri, kollar\u0131n\u0131 ba\u015f\u0131n\u0131n \u00fczerinde gererek dik dururken, di\u011feri d\u00fcz kollarla band\u0131 bacaklar\u0131n\u0131n aras\u0131na, a\u015fa\u011f\u0131 do\u011fru \u00e7ekerek squat pozisyonuna girsin. Partnerinize z\u0131t konumda, tahterevalli hareketiyle band\u0131 \u00e7ekerek, ayakta durma ve squat pozisyonu aras\u0131nda d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak de\u011fi\u015fin. Egzersiz boyunca, band\u0131 \u00f6\u011fretildi\u011fi gibi tuttu\u011funuzdan ve partnerinizle koordine bir \u015fekilde \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131zdan emin olun. 40 saniye boyunca tekrar edin.<\/div>\n

4. Tek Bacakla Yana Do\u011fru Jimnastik Topu Atma<\/strong><\/h2>\n
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\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Bu hareket kar\u0131n dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 i\u00e7erir, yan kar\u0131n kaslar\u0131n\u0131, kal\u00e7a fleks\u00f6rlerini \u00e7al\u0131\u015ft\u0131r\u0131r ve \u00e7ok ciddi bir denge m\u00fccadelesi vermenizi sa\u011flar. Partnerlerinizin yan\u0131nda ihtiyac\u0131n\u0131z olan tek \u015fey hafif (2-3 kg\u2019l\u0131k) bir jimnastik topudur. Bu hareketi Amerikal\u0131 egzersiz fizyolo\u011fu Jacque Ratliff bulmu\u015ftur.
\u200b
NASIL YAPILIR:<\/strong> \u0130ki partner birbirlerinden 30-60 cm uzakl\u0131kta yan yana durur ve i\u00e7eri tarafta kalan ayaklar\u0131 \u00fczerinde durarak ayn\u0131 y\u00f6ne bakarlar. \u0130lk partner jimnastik topunu iki eliyle, v\u00fccuttan birazc\u0131k uzakta, kollar\u0131 biraz e\u011fimli olacak \u015fekilde tutmal\u0131d\u0131r. V\u00fccudun \u00fcst k\u0131sm\u0131n\u0131, partnerinden tamamen uza\u011fa d\u00f6nd\u00fcr\u00fcr ve sonra kollar\u0131n\u0131 etraf\u0131nda sallar ve topu partnerine atar. Sa\u011f ayak \u00fczerinde top yakalama oyununa 20 saniye devam edin, ve sonra sol ayakla de\u011fi\u015ftirin. Havada duran aya\u011f\u0131n\u0131zda bir miktar e\u011fim oldu\u011fundan ve topu yakalarken ve atarken, g\u00f6vdeniz ve omuzlar\u0131n\u0131z ile birlikte d\u00f6nd\u00fc\u011f\u00fcnden emin olun.<\/div>\n

5. Jimnastik Topuyla D\u00f6nerek Pas Verme<\/strong><\/h2>\n
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\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Top pas\u0131nda d\u00f6nme hareketi, oblikleri ve kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bu egzersiz, \u00fcnl\u00fc antren\u00f6r ve ayn\u0131 zamanda s\u00fcper-ortasiklette d\u00fcnya boks \u015fampiyonu olan Dany Musico\u2019dan. \u201cYava\u015f ba\u015flay\u0131n ve h\u0131z\u0131n\u0131z\u0131 set boyunca kademeli olarak artt\u0131r\u0131n,\u201d diyor.\n

 <\/p>\n

NASIL YAPILIR:<\/strong> Y\u00fcz\u00fcn\u00fcz birbirini g\u00f6rmeyecek \u015fekilde, yakla\u015f\u0131k 60 cm uzakl\u0131kta durun. Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finden daha geni\u015f tutun ve dizlerinizi hafif\u00e7e b\u00fck\u00fcn. \u0130lk partner jimnastik topunu iki eliyle tutsun. \u0130ki partner de z\u0131t y\u00f6nlere do\u011fru d\u00f6ns\u00fcn. \u0130lk partner, jimnastik topunu arkadan geri alan ikinci partnere versin. \u0130ki partner de jimnastik topunu arkadan de\u011fi\u015fmek i\u00e7in yeniden z\u0131t y\u00f6ne do\u011fru d\u00f6ns\u00fcn. Topu pasla\u015fmaya 20 saniye bir y\u00f6nde devam edin, bitti\u011finde z\u0131t y\u00f6nde tekrarlay\u0131n. (Not: Bu ayn\u0131 zamanda, diz \u00e7\u00f6kerek veya s\u0131rt s\u0131rta oturarak da yap\u0131labilir). <\/p>\n<\/div>\n

6. Lunge ve Jimnastik Topuyla G\u00f6\u011f\u00fcs Pas\u0131<\/strong><\/h2>\n
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\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Dinamik bir \u0131s\u0131nma i\u00e7in bu hareket \u00e7ok g\u00fczeldir: Topu atmak g\u00f6\u011f\u00fcs ve omuz kaslar\u0131n\u0131z\u0131 aktive ederken, lunge yapmak da kal\u00e7a kaslar\u0131n\u0131, \u00f6n ve arka bacak kaslar\u0131n\u0131 harekete ge\u00e7irir. Bu hareketi yaparken 2-3 kg\u2019l\u0131k bir jimnastik topuna ihtiyac\u0131n\u0131z olacak.
\u200b
NASIL YAPILIR:<\/strong> Be\u015f-on ad\u0131m mesafede birbirinize bakar pozisyonda ve ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde olacak \u015fekilde ayakta durarak ba\u015flay\u0131n. Jimnastik topunu g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00f6n\u00fcnde iki elinizle tutun. Partneriniz kal\u00e7as\u0131nda hafif bir b\u00fck\u00fclmeyle sabit durmal\u0131d\u0131r ve ellerini topu atabilmeniz i\u00e7in bir hedef sa\u011flamak amac\u0131yla direkt olarak g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde tutmal\u0131d\u0131r. Topu atan ki\u015fi, ileri lunge \u015feklinde sa\u011f aya\u011f\u0131yla \u00f6ne bir ad\u0131m atar. Sa\u011f ayak yere de\u011fdi\u011finde, jimnastik topunu g\u00fc\u00e7l\u00fc bir \u015fekilde g\u00f6\u011fs\u00fcn\u00fczden uza\u011fa, hedefe do\u011fru iterken sa\u011f kal\u00e7an\u0131z\u0131n al\u00e7almas\u0131 i\u00e7in sol dizinizi biraz b\u00fck\u00fcn. Yakalayan partner, topu al\u0131r, g\u00f6\u011fs\u00fcne getirir ve ayn\u0131 \u015fekilde topu geri atmak i\u00e7in \u00f6ne ad\u0131m atar. 10-15 kez tekrar edin.<\/div>\n

7. Boru Hareketi ile Triseps Kickback<\/h2>\n
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\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Triseplerinizi bu diren\u00e7 band\u0131 egzersiziyle forma sokun. Bir tane iki u\u00e7lu orta-diren\u00e7te i\u00e7 lasti\u011fe ya da iki tane diren\u00e7 band\u0131na ihtiyac\u0131n\u0131z olacak.
\u200b
NASIL YAPILIR:<\/strong> Y\u00fcz y\u00fcze ayakta durarak ba\u015flay\u0131n. Partneriniz, i\u00e7 lasti\u011fin tam ortas\u0131ndan tutarken (veya band\u0131n her iki ucundan), siz de band\u0131n veya lasti\u011fin her iki ucunu da al\u0131n veya her iki sap\u0131 da tutun. V\u00fccut duru\u015funuzu ve omurgan\u0131z\u0131 d\u00fcz tutarak yava\u015f\u00e7a kal\u00e7an\u0131z\u0131 b\u00fck\u00fcn (s\u0131rt\u0131n\u0131z\u0131 e\u011fmekten ka\u00e7\u0131n\u0131n). \u0130ki dirse\u011finizi de \u00fcst kollar\u0131n\u0131zla birlikte yere paralel olacak \u015fekilde yukar\u0131da tutun; egzersiz boyunca onlar\u0131 orada sabit tutun. Dirsekleriniz, siz yava\u015f\u00e7a kollar\u0131n\u0131z\u0131 geriye do\u011frulturken dayanak gibi olacak. Bir veya iki saniye duraklay\u0131n, sonra yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. 12-15 tekrarl\u0131, bir ile \u00fc\u00e7 set aras\u0131 yap\u0131n, setleri partnerinizle d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak yap\u0131n. <\/div>\n

8. G\u00f6vde D\u00f6nd\u00fcrme<\/h2>\n
\n

\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Bu kar\u0131n egzersizi, oblikleriniz ve omuzlar\u0131n\u0131z\u0131n yan\u0131 s\u0131ra t\u00fcm abdominallerinizi de hedefleyecek. Yapmak i\u00e7in iki sapl\u0131 orta diren\u00e7li bir diren\u00e7 band\u0131na ihtiyac\u0131n\u0131z olacak.
\u200b
NASIL YAPILIR:<\/strong> Partnerinizle y\u00fcy\u00fcze ve be\u015f ad\u0131m uzakl\u0131kta durarak ba\u015flay\u0131n. \u0130kiniz de saplardan birini iki elinizle tutun. Diren\u00e7 band\u0131nda hafif bir diren\u00e7 hissedinceye kadar birbirinizden z\u0131t y\u00f6nde geri \u00e7ekilin. Abdominallerinizi i\u00e7e do\u011fru kas\u0131n ve hareket boyunca do\u011fru v\u00fccut duru\u015funuzu koruyun. Siz g\u00f6vdenizi bir y\u00f6ne do\u011fru d\u00f6nd\u00fcr\u00fcrken partneriniz de z\u0131t y\u00f6ne do\u011fru d\u00f6nd\u00fcrs\u00fcn. Sonra tekrar yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn. 12-15 kez tekrarlay\u0131n ve daha sonra y\u00f6nleri de\u011fi\u015ftirin. <\/div>\n

9. Tek Bacakla H\u0131zl\u0131 G\u00f6\u011f\u00fcs Pas\u0131<\/strong><\/h2>\n
\n

\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Tek bacak \u00fczerinde durmak, dengeye ve diz sa\u011flaml\u0131\u011f\u0131na yard\u0131m eden ve \u00f6zellikle ko\u015fucular i\u00e7in \u00e7ok \u00f6nemli olan gluteus medius kaslar\u0131n\u0131 aktive eder.
\u200b
NASIL YAPILIR:<\/strong> Orta a\u011f\u0131rl\u0131kta (2-3 kg) bir jimnastik topu al\u0131n ve partnerinizle aran\u0131zda ortalama \u00fc\u00e7 ad\u0131m olacak \u015fekilde ayakta durun. Jimnastik topunu iki elinizle g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00f6n\u00fcnde tutun. Partnerinizle ayn\u0131 \u015feyi yaparak a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 bir baca\u011f\u0131n\u0131za kayd\u0131r\u0131n. Kar\u0131n kaslar\u0131n\u0131z kas\u0131l\u0131 bir \u015fekilde, dik ve sabit dursun. Topu al\u0131n ve h\u0131zl\u0131 bir basketbol g\u00f6\u011f\u00fcs pas\u0131yla geri verin. Her bir bacak \u00fczerinde 30-60 saniye kadar devam edin.<\/div>\n

10. Jimnastik Topuyla Mekik<\/h2>\n
\n

\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Evet, baz\u0131 insanlar taraf\u0131ndan mekik gere\u011finden fazla abart\u0131lm\u0131\u015f olabilir, fakat meki\u011fi bir partnerle yapmak, onu yeniden e\u011flenceli bir hale getirebilir.
\u200b
NASIL YAPILIR:<\/strong> \u0130kiniz de yere uzanarak, birbirinize parmak u\u00e7lar\u0131n\u0131z d\u00f6n\u00fck olacak \u015fekilde, dizleriniz b\u00fck\u00fcl\u00fc ba\u015flamal\u0131s\u0131n\u0131z. Jimnastik topunu, s\u0131rt \u00fcst\u00fc uzanmaya devam ederek  iki elinizle birden g\u00f6\u011fs\u00fcn\u00fczde tutun. Nefes vererek oturma pozisyonuna y\u00fckselin ve partnerinize topu verin veya at\u0131n. Partneriniz yeniden topu elinde tutarak yere do\u011fru al\u00e7alacak ve tekrar oturma pozisyonuna \u00e7\u0131kacak. Topu bir ileri bir geri pasla\u015fmaya 20 tekrar boyunca devam edin. Daha fazla zorluk eklemek i\u00e7in, her bir meki\u011fi tamamlad\u0131ktan sonra topu kafan\u0131z\u0131n \u00fczerine kald\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/div>\n

11. Esneme<\/h2>\n
\n

\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
S\u0131radan esneme rutininizde bir partner kullan\u0131n, diyor Alabama Montgomery\u2019deki Auburn \u00dcniversitesi\u2019nde egzersiz fizyolo\u011fu profes\u00f6r Dr. Michele Olson. Arkada\u015f\u0131n\u0131z, dizlerinizin arkas\u0131ndaki kiri\u015flerin esnekli\u011fini artt\u0131rabilmeniz i\u00e7in, siz parmak u\u00e7lar\u0131n\u0131za uzan\u0131rken nazik\u00e7e belinizi \u00f6ne iterek, oturmu\u015f pozisyonda esnemenize yard\u0131m edebilir. Sonra yer de\u011fi\u015ftirin. Bunu be\u015f de\u011fi\u015fik esneme serisi i\u00e7in yap\u0131n. Esneme yapmak s\u0131k\u0131c\u0131 olabilir, ancak sizinle konu\u015fan ve size yard\u0131m eden bir partnere sahip olmak, zaman\u0131 ak\u0131p g\u00f6t\u00fcrecektir ve esnemeyi daha etkili yapacakt\u0131r.<\/div>\n

Bu Makaleyi Yazd\u0131r\u0131n <\/h2>\n
“Bir Partnerle Yapabilece\u011finiz Bu 11 Egzersiz \u0130le Dostluk Kurun” makalesinin yazd\u0131r\u0131labilir [infografik] versiyonu i\u00e7in a\u015fa\u011f\u0131daki resme t\u0131klay\u0131n.<\/div>\n
\n

\"Bir<\/a>\n
 <\/div>\n<\/div>\n<\/div>\n

Siz Ne D\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/h2>\n
\n
\"Bir<\/a>\n
Foto\u011fraf kayna\u011f\u0131: Travis McCoy\/travismccoy.com<\/div>\n<\/div>\n<\/div>\n
Sizin egzersiz partneriniz kim? Bu egzersizlerden herhangi birini daha \u00f6nce yapt\u0131n\u0131z m\u0131? Bu egzersizler hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz? Bir partnerle yap\u0131lan bu egzersizleri bir arkada\u015f\u0131n\u0131z veya e\u015finiz ile deneyecek misiniz? Partnerlerinizle yapmaktan ho\u015fland\u0131\u011f\u0131n\u0131z di\u011fer favori egzersizleriniz neler? G\u00fc\u00e7l\u00fcya\u015fa.com ailesi i\u00e7in a\u015fa\u011f\u0131ya bir yorum b\u0131rak\u0131n ve \u00f6nerilerinizi payla\u015f\u0131n. <\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n

\n\n\u200bBu Makaleyi Payla\u015f\n\n<\/h2>","protected":false},"excerpt":{"rendered":"

  Genel Bak\u0131\u015f   Bir arkada\u015fla \u00e7al\u0131\u015fmak motive olman\u0131z\u0131 sa\u011flayabilir. Hatta arkada\u015f\u00e7a bir rekabetin i\u00e7ine girmek sizi daha s\u0131k\u0131 \u00e7al\u0131\u015fmaya bile zorlayabilir. Fakat bunu yaparken sessiz olmal\u0131s\u0131n\u0131z. 2013 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, ideal partnerin sizden bir miktar yetenekli ve s\u00f6zel motivasyonu minimumda tutan ki\u015fi oldu\u011funu g\u00f6steriyor.   \u200bHer ne kadar kula\u011fa mant\u0131ks\u0131z gelse de, Michigan […]<\/p>","protected":false},"author":1,"featured_media":465,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[15,7],"tags":[148,104,85,150,149,61,134],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",482,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-300x199.jpg",300,199,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",482,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",693,460,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-600x398.jpg",600,398,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg",600,398,fa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\u00d6zel<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"  Genel Bak\u0131\u015f   Bir arkada\u015fla \u00e7al\u0131\u015fmak motive olman\u0131z\u0131 sa\u011flayabilir. Hatta arkada\u015f\u00e7a bir rekabetin i\u00e7ine girmek sizi daha s\u0131k\u0131 \u00e7al\u0131\u015fmaya bile zorlayabilir. Fakat bunu yaparken sessiz olmal\u0131s\u0131n\u0131z. 2013 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, ideal partnerin sizden bir miktar yetenekli ve s\u00f6zel motivasyonu minimumda tutan ki\u015fi oldu\u011funu g\u00f6steriyor.   \u200bHer ne kadar kula\u011fa mant\u0131ks\u0131z gelse de, Michigan…","yoast_head":"\nBir Partnerle Yapabilece\u011finiz Bu 11 Egzersizle Dostluk Kurun - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"Bir arkada\u015fla v\u00fccut \u00e7al\u0131\u015fmak motive olman\u0131z\u0131 sa\u011flayabilir. 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Hatta arkada\u015f\u00e7a bir rekabetin i\u00e7ine girmek sizi daha \u00e7ok \u00e7al\u0131\u015fmaya bile zorlayabilir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gucluyasa.com\/ar\/you-can-do-this-to-a-partners-11-exercise-friendship-rate\/\" \/>\n<meta property=\"og:site_name\" content=\"G\u00dc\u00c7L\u00dcYA\u015eA\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/gucluyasaTR\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-02T19:12:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-14T12:07:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"693\" \/>\n\t<meta property=\"og:image:height\" content=\"460\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@gucluyasa\" \/>\n<meta name=\"twitter:site\" content=\"@gucluyasa\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629\" \/>\n\t<meta name=\"twitter:data1\" content=\"G\u00fc\u00e7l\u00fcya\u015fa\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 \u062f\u0642\u0627\u0626\u0642\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.gucluyasa.com\/#organization\",\"name\":\"G\\u00dc\\u00c7L\\u00dcYA\\u015eA\",\"url\":\"https:\/\/www.gucluyasa.com\/\",\"sameAs\":[\"http:\/\/www.facebook.com\/gucluyasaTR\",\"http:\/\/www.instagram.com\/gucluyasa\",\"http:\/\/www.linkedin.com\/gucluyasa\",\"http:\/\/www.youtube.com\/gucluyasa\",\"http:\/\/www.pinterest.com\/gucluyasa\",\"https:\/\/twitter.com\/gucluyasa\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.gucluyasa.com\/#logo\",\"inLanguage\":\"ar\",\"url\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/Vectorel_blue_bold-1024x266-e1570051781725.png\",\"contentUrl\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/Vectorel_blue_bold-1024x266-e1570051781725.png\",\"width\":550,\"height\":143,\"caption\":\"G\\u00dc\\u00c7L\\u00dcYA\\u015eA\"},\"image\":{\"@id\":\"https:\/\/www.gucluyasa.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.gucluyasa.com\/#website\",\"url\":\"https:\/\/www.gucluyasa.com\/\",\"name\":\"G\\u00dc\\u00c7L\\u00dcYA\\u015eA\",\"description\":\"KAS YAPMANIN VE K\\u0130LO VERMEN\\u0130N EN G\\u00dc\\u00c7L\\u00dc ADRES\\u0130\",\"publisher\":{\"@id\":\"https:\/\/www.gucluyasa.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.gucluyasa.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"ar\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.gucluyasa.com\/en\/you-can-do-this-to-a-partners-11-exercise-friendship-rate\/#primaryimage\",\"inLanguage\":\"ar\",\"url\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg\",\"contentUrl\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/bir-partnerle-yapabileceginiz-bu-11-egzersizle-dostluk-kurun-grafikler-0_1.jpg\",\"width\":693,\"height\":460},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.gucluyasa.com\/en\/you-can-do-this-to-a-partners-11-exercise-friendship-rate\/#webpage\",\"url\":\"https:\/\/www.gucluyasa.com\/en\/you-can-do-this-to-a-partners-11-exercise-friendship-rate\/\",\"name\":\"Bir Partnerle Yapabilece\\u011finiz Bu 11 Egzersizle Dostluk Kurun - G\\u00dc\\u00c7L\\u00dcYA\\u015eA\",\"isPartOf\":{\"@id\":\"https:\/\/www.gucluyasa.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.gucluyasa.com\/en\/you-can-do-this-to-a-partners-11-exercise-friendship-rate\/#primaryimage\"},\"datePublished\":\"2019-09-02T19:12:20+00:00\",\"dateModified\":\"2020-09-14T12:07:39+00:00\",\"description\":\"Bir arkada\\u015fla v\\u00fccut \\u00e7al\\u0131\\u015fmak motive olman\\u0131z\\u0131 sa\\u011flayabilir. 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Genel Bak\u0131\u015f   Bir arkada\u015fla \u00e7al\u0131\u015fmak motive olman\u0131z\u0131 sa\u011flayabilir. 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