![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-1_orig.jpg\")
<\/figure>\n\n\n\n\u200bBu kaslar\u0131n\u0131z\u0131 ne kadar fazla kuvvetlendirirseniz, size g\u00fc\u00e7l\u00fc ve uygun bir merkez sa\u011flamak i\u00e7in giderek daha s\u0131k\u0131 ve sert hale geliyorlar. \u0130nsanlar ayr\u0131ca kar\u0131n \u00e7al\u0131\u015ft\u0131rman\u0131n bellirli \u201ckar\u0131n egzersizleri\u201d ile olaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyorlar fakat karn\u0131n\u0131z\u0131 squat, deadliflt yaparak ve \u015f\u0131nav \u00e7ekerek ve pek \u00e7ok egzersiz ile de g\u00fc\u00e7lendirebilirsiniz.<\/p>\n\n\n\n
Karn\u0131n \u0130\u015flevleri<\/h2>\n\n\n\n
\u200bKarn\u0131n i\u015flevi, omurgay\u0131 b\u00fct\u00fcn olarak dengede tutmakt\u0131r. Bu y\u00fczden karn\u0131n g\u00fc\u00e7l\u00fc olmas\u0131 ve kontrol\u00fcn\u00fcn sa\u011flanmas\u0131, en iyi antrenman performans\u0131 i\u00e7in gereklidir.<\/p>\n\n\n\n
Rectus Abdominus<\/h3>\n\n\n\n
\u200bKar\u0131n kaslar\u0131n\u0131n ana i\u015flevi, omurgan\u0131n yeterli esnekli\u011fi sa\u011flamas\u0131na izin vermektir. <\/p>\n\n\n\n
Obliques<\/h3>\n\n\n\n
\u200bBunlar: Omurgay\u0131 d\u00f6nd\u00fcr\u00fcr, omurgay\u0131 yanlamas\u0131na esnetir; ve kar\u0131n kaslar\u0131na benzer olarak, obliques de omurgay\u0131 esnetir. <\/p>\n\n\n\n
Erector Spinae<\/h3>\n\n\n\n
\u200bBu kas grubu, omurgan\u0131n geni\u015flemesine yard\u0131m eder. <\/p>\n\n\n\n
Karn\u0131n\u0131z\u0131 \u00c7al\u0131\u015ft\u0131rman\u0131n Faydalar\u0131 ve De\u011fi\u015fimleri<\/h2>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-2_orig.jpg\")
<\/a><\/figure>\n\n\n\n\u2713G\u00fc\u00e7<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-3_orig.jpg\")
<\/figure>\n\n\n\nBir boks\u00f6r\u00fc d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz zaman, ciddi g\u00fc\u00e7te ve etkide bir yumruk i\u00e7in, rotasyon boyunca fazlas\u0131yla kar\u0131nlar\u0131ndan faydaland\u0131klar\u0131n\u0131 g\u00f6r\u00fcrs\u00fcn\u00fcz.
\u200b
Bu s\u0131ra obliques b\u00fcy\u00fck oranda dahil olacakt\u0131r, boks\u00f6r\u00fcn kolu \u015f\u00fcphesiz ki tek ba\u015f\u0131na \u00e7ok g\u00fc\u00e7l\u00fcd\u00fcr fakat karn\u0131n rotasyonu, \u00e7ok etkili bir yumruk sa\u011flamak i\u00e7in kola daha fazla g\u00fc\u00e7 sunar. Bu golf, futbol, tenis gibi bir\u00e7ok sporda da ayn\u0131 \u015fekilde g\u00f6r\u00fclmektedir.<\/p>\n\n\n\n
\u015e\u00fcphesiz bu ki\u015filerin nas\u0131l spor yapt\u0131klar\u0131n\u0131 ve ne kadar \u00e7ok hareket ettiklerini d\u00fc\u015f\u00fcn\u00fcp analiz etti\u011finizde , bir hareketi kar\u0131n b\u00f6lgesinden ba\u015flayarak nihai sonuca nas\u0131l ula\u015ft\u0131rd\u0131klar\u0131n\u0131 da kolayca fark edeceksiniz.<\/p>\n\n\n\n
\u2713 Denge ve Sa\u011flaml\u0131k<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-4.jpg\")
<\/a><\/figure>\n\n\n\n\u200bDaha \u00f6nce de bahsedildi\u011fi gibi, kar\u0131n korseye benzer, ne kadar g\u00fc\u00e7l\u00fc olursa o kadar daha s\u0131k\u0131 ve sert hale gelir. Bu y\u00fczden dengeniz, bu sa\u011flamla\u015ft\u0131r\u0131c\u0131 kaslar \u00fczerinde kontrol\u00fcn\u00fcz\u00fc artt\u0131r\u0131r. <\/p>\n\n\n\n
\u2713 Egzersiz uygulama kalitesi<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-5.jpg\")
<\/a><\/figure>\n\n\n\n\u200b\u0130ster spor aletleri ile isterse serbest a\u011f\u0131rl\u0131k egzersizleri ile kaslar\u0131n\u0131z\u0131 kullan\u0131rken, muhtemelen karn\u0131n\u0131z\u0131n daha fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedeceksiniz. Bunun nedeni v\u00fccudunuzun hareketi denemek ve dengede tutmakla me\u015fgul olmas\u0131d\u0131r.<\/p>\n\n\n\n
E\u011fer birisini s\u0131rt \u00fcst\u00fc uzanm\u0131\u015f, s\u0131rt\u0131nda kavisle, bir paz\u0131 b\u00fckme egzersizi yaparken g\u00f6r\u00fcrseniz, bu size harika bir \u00f6rnek olacakt\u0131r. Bunun \u00e7ok a\u011f\u0131r bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmaya yard\u0131m etti\u011fi i\u00e7in faydal\u0131 oldu\u011fu tart\u0131\u015f\u0131labilir olmas\u0131na ra\u011fmen ger\u00e7ek \u015fu ki, bu s\u0131rt\u0131n\u0131z i\u00e7in sa\u011fl\u0131kl\u0131 de\u011fildir ve bu a\u011f\u0131rl\u0131\u011fa yard\u0131m etmek i\u00e7in giderek belinize ba\u011f\u0131ml\u0131 hale geleceksiniz.<\/p>\n\n\n\n
E\u011fer v\u00fccudunuzu bir duvara kar\u015f\u0131 sabit veya k\u0131vr\u0131ml\u0131 tutmak zorundayd\u0131ysan\u0131z, sadece paz\u0131lar\u0131n\u0131z\u0131 b\u00fckmek i\u00e7in tek ba\u015f\u0131na ayn\u0131 a\u011f\u0131rl\u0131kta yeterli g\u00fcce sahip olacak m\u0131s\u0131n\u0131z? Muhtemelen hay\u0131r. \u00c7\u00fcnk\u00fc \u00e7al\u0131\u015fan ana kas\u0131 izole etmeye ve kasmaya odaklanmak, en iyi ROM’u ve kas\u0131lmay\u0131 elde edecek olan bu kas\u0131n emniyete al\u0131nmas\u0131n\u0131 sa\u011flar ve hareketin g\u00fcvensiz olmas\u0131na hizmet eden kaslar\u0131 sa\u011flamla\u015ft\u0131rmaya ba\u011fl\u0131 olmaz.<\/p>\n\n\n\n
\u2713 Bel a\u011fr\u0131s\u0131n\u0131 ve incinmeyi azalt\u0131r<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-6_orig.jpg\")
<\/a><\/figure>\n\n\n\n\u200bZay\u0131f kar\u0131n kaslar\u0131 zay\u0131f beden duru\u015funa, bel a\u011fr\u0131lar\u0131na, kas incinmelerine potansiyel sebep olabilir.<\/p>\n\n\n\n
\u00d6rnek: Beliniz a\u015f\u0131r\u0131 g\u00fc\u00e7l\u00fc ve kar\u0131n kaslar\u0131n\u0131z zay\u0131fsa, beliniz bir egzersizi dengede tutmaya hakim olacakt\u0131r veya bir spor s\u0131ras\u0131nda devreye girecektir. Bu sadece ac\u0131ya sebep olmakla kalmaz ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131n konumlanmas\u0131n\u0131 de\u011fi\u015ftirerek baz\u0131 k\u00f6t\u00fc v\u00fccut duru\u015flar\u0131na veya ileride a\u015f\u0131r\u0131 telafiye sebep olabilir. Bu y\u00fczden onlar\u0131n e\u015fit derecede ve bir uyum i\u00e7inde \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak, bu duru\u015funuzu ve hareketinizi en iyi \u015fekilde tutacakt\u0131r.<\/p>\n\n\n\n
Squat, deadlift gibi bile\u015fik hareketlerle de kar\u0131n ile temasta olacaks\u0131n\u0131z; ancak s\u0131k\u0131\/zay\u0131f kar\u0131n kaslar\u0131nda, v\u00fccut duru\u015funu yerine getirmek zor olaca\u011f\u0131 i\u00e7in v\u00fccudun belirli b\u00f6lgelerinde bask\u0131ya sebep olmas\u0131 bu hareketleri daha zor hale getirecektir. <\/p>\n\n\n\n
Karn\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in 5 Egzersiz<\/h2>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-7_orig.jpg\")
<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-8_orig.jpg\")
<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-9_orig.jpg\")
<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-10_1_orig.jpg\")
<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-11_orig.jpg\")
<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-12_orig.jpg\")
<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n![\"Kar\u0131n](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-13_orig.jpg\")
<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"Kar\u0131n](\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-2_orig.jpg\")
<\/a><\/figure>\n\n\n\n\u2713G\u00fc\u00e7<\/h3>\n\n\n\n<\/figure>\n\n\n\nBir boks\u00f6r\u00fc d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz zaman, ciddi g\u00fc\u00e7te ve etkide bir yumruk i\u00e7in, rotasyon boyunca fazlas\u0131yla kar\u0131nlar\u0131ndan faydaland\u0131klar\u0131n\u0131 g\u00f6r\u00fcrs\u00fcn\u00fcz.
\u200b
Bu s\u0131ra obliques b\u00fcy\u00fck oranda dahil olacakt\u0131r, boks\u00f6r\u00fcn kolu \u015f\u00fcphesiz ki tek ba\u015f\u0131na \u00e7ok g\u00fc\u00e7l\u00fcd\u00fcr fakat karn\u0131n rotasyonu, \u00e7ok etkili bir yumruk sa\u011flamak i\u00e7in kola daha fazla g\u00fc\u00e7 sunar. Bu golf, futbol, tenis gibi bir\u00e7ok sporda da ayn\u0131 \u015fekilde g\u00f6r\u00fclmektedir.<\/p>\n\n\n\n
\u015e\u00fcphesiz bu ki\u015filerin nas\u0131l spor yapt\u0131klar\u0131n\u0131 ve ne kadar \u00e7ok hareket ettiklerini d\u00fc\u015f\u00fcn\u00fcp analiz etti\u011finizde , bir hareketi kar\u0131n b\u00f6lgesinden ba\u015flayarak nihai sonuca nas\u0131l ula\u015ft\u0131rd\u0131klar\u0131n\u0131 da kolayca fark edeceksiniz.<\/p>\n\n\n\n
\u2713 Denge ve Sa\u011flaml\u0131k<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bDaha \u00f6nce de bahsedildi\u011fi gibi, kar\u0131n korseye benzer, ne kadar g\u00fc\u00e7l\u00fc olursa o kadar daha s\u0131k\u0131 ve sert hale gelir. Bu y\u00fczden dengeniz, bu sa\u011flamla\u015ft\u0131r\u0131c\u0131 kaslar \u00fczerinde kontrol\u00fcn\u00fcz\u00fc artt\u0131r\u0131r. <\/p>\n\n\n\n
\u2713 Egzersiz uygulama kalitesi<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200b\u0130ster spor aletleri ile isterse serbest a\u011f\u0131rl\u0131k egzersizleri ile kaslar\u0131n\u0131z\u0131 kullan\u0131rken, muhtemelen karn\u0131n\u0131z\u0131n daha fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedeceksiniz. Bunun nedeni v\u00fccudunuzun hareketi denemek ve dengede tutmakla me\u015fgul olmas\u0131d\u0131r.<\/p>\n\n\n\n
E\u011fer birisini s\u0131rt \u00fcst\u00fc uzanm\u0131\u015f, s\u0131rt\u0131nda kavisle, bir paz\u0131 b\u00fckme egzersizi yaparken g\u00f6r\u00fcrseniz, bu size harika bir \u00f6rnek olacakt\u0131r. Bunun \u00e7ok a\u011f\u0131r bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmaya yard\u0131m etti\u011fi i\u00e7in faydal\u0131 oldu\u011fu tart\u0131\u015f\u0131labilir olmas\u0131na ra\u011fmen ger\u00e7ek \u015fu ki, bu s\u0131rt\u0131n\u0131z i\u00e7in sa\u011fl\u0131kl\u0131 de\u011fildir ve bu a\u011f\u0131rl\u0131\u011fa yard\u0131m etmek i\u00e7in giderek belinize ba\u011f\u0131ml\u0131 hale geleceksiniz.<\/p>\n\n\n\n
E\u011fer v\u00fccudunuzu bir duvara kar\u015f\u0131 sabit veya k\u0131vr\u0131ml\u0131 tutmak zorundayd\u0131ysan\u0131z, sadece paz\u0131lar\u0131n\u0131z\u0131 b\u00fckmek i\u00e7in tek ba\u015f\u0131na ayn\u0131 a\u011f\u0131rl\u0131kta yeterli g\u00fcce sahip olacak m\u0131s\u0131n\u0131z? Muhtemelen hay\u0131r. \u00c7\u00fcnk\u00fc \u00e7al\u0131\u015fan ana kas\u0131 izole etmeye ve kasmaya odaklanmak, en iyi ROM’u ve kas\u0131lmay\u0131 elde edecek olan bu kas\u0131n emniyete al\u0131nmas\u0131n\u0131 sa\u011flar ve hareketin g\u00fcvensiz olmas\u0131na hizmet eden kaslar\u0131 sa\u011flamla\u015ft\u0131rmaya ba\u011fl\u0131 olmaz.<\/p>\n\n\n\n
\u2713 Bel a\u011fr\u0131s\u0131n\u0131 ve incinmeyi azalt\u0131r<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bZay\u0131f kar\u0131n kaslar\u0131 zay\u0131f beden duru\u015funa, bel a\u011fr\u0131lar\u0131na, kas incinmelerine potansiyel sebep olabilir.<\/p>\n\n\n\n
\u00d6rnek: Beliniz a\u015f\u0131r\u0131 g\u00fc\u00e7l\u00fc ve kar\u0131n kaslar\u0131n\u0131z zay\u0131fsa, beliniz bir egzersizi dengede tutmaya hakim olacakt\u0131r veya bir spor s\u0131ras\u0131nda devreye girecektir. Bu sadece ac\u0131ya sebep olmakla kalmaz ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131n konumlanmas\u0131n\u0131 de\u011fi\u015ftirerek baz\u0131 k\u00f6t\u00fc v\u00fccut duru\u015flar\u0131na veya ileride a\u015f\u0131r\u0131 telafiye sebep olabilir. Bu y\u00fczden onlar\u0131n e\u015fit derecede ve bir uyum i\u00e7inde \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak, bu duru\u015funuzu ve hareketinizi en iyi \u015fekilde tutacakt\u0131r.<\/p>\n\n\n\n
Squat, deadlift gibi bile\u015fik hareketlerle de kar\u0131n ile temasta olacaks\u0131n\u0131z; ancak s\u0131k\u0131\/zay\u0131f kar\u0131n kaslar\u0131nda, v\u00fccut duru\u015funu yerine getirmek zor olaca\u011f\u0131 i\u00e7in v\u00fccudun belirli b\u00f6lgelerinde bask\u0131ya sebep olmas\u0131 bu hareketleri daha zor hale getirecektir. <\/p>\n\n\n\n
Karn\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in 5 Egzersiz<\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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Geli\u015ftirme"],"inLanguage":"ar","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.gucluyasa.com\/karin-guclendirme-ve-saglamlastirma\/#respond"]}]},{"@type":"Person","@id":"https:\/\/www.gucluyasa.com\/#\/schema\/person\/385f69b21e40645b96ed6ee2d4aeb43e","name":"G\u00fc\u00e7l\u00fcya\u015fa","image":{"@type":"ImageObject","@id":"https:\/\/www.gucluyasa.com\/#personlogo","inLanguage":"ar","url":"https:\/\/secure.gravatar.com\/avatar\/76dc3e0cdfef99b1d1d8ed1efc7d70a4?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/76dc3e0cdfef99b1d1d8ed1efc7d70a4?s=96&d=mm&r=g","caption":"G\u00fc\u00e7l\u00fcya\u015fa"},"url":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"}]}},"uagb_featured_image_src":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true]},"uagb_author_info":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"uagb_comment_info":0,"uagb_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nBir boks\u00f6r\u00fc d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz zaman, ciddi g\u00fc\u00e7te ve etkide bir yumruk i\u00e7in, rotasyon boyunca fazlas\u0131yla kar\u0131nlar\u0131ndan faydaland\u0131klar\u0131n\u0131 g\u00f6r\u00fcrs\u00fcn\u00fcz.
\u200b
Bu s\u0131ra obliques b\u00fcy\u00fck oranda dahil olacakt\u0131r, boks\u00f6r\u00fcn kolu \u015f\u00fcphesiz ki tek ba\u015f\u0131na \u00e7ok g\u00fc\u00e7l\u00fcd\u00fcr fakat karn\u0131n rotasyonu, \u00e7ok etkili bir yumruk sa\u011flamak i\u00e7in kola daha fazla g\u00fc\u00e7 sunar. Bu golf, futbol, tenis gibi bir\u00e7ok sporda da ayn\u0131 \u015fekilde g\u00f6r\u00fclmektedir.<\/p>\n\n\n\n
\u015e\u00fcphesiz bu ki\u015filerin nas\u0131l spor yapt\u0131klar\u0131n\u0131 ve ne kadar \u00e7ok hareket ettiklerini d\u00fc\u015f\u00fcn\u00fcp analiz etti\u011finizde , bir hareketi kar\u0131n b\u00f6lgesinden ba\u015flayarak nihai sonuca nas\u0131l ula\u015ft\u0131rd\u0131klar\u0131n\u0131 da kolayca fark edeceksiniz.<\/p>\n\n\n\n
\u2713 Denge ve Sa\u011flaml\u0131k<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bDaha \u00f6nce de bahsedildi\u011fi gibi, kar\u0131n korseye benzer, ne kadar g\u00fc\u00e7l\u00fc olursa o kadar daha s\u0131k\u0131 ve sert hale gelir. Bu y\u00fczden dengeniz, bu sa\u011flamla\u015ft\u0131r\u0131c\u0131 kaslar \u00fczerinde kontrol\u00fcn\u00fcz\u00fc artt\u0131r\u0131r. <\/p>\n\n\n\n
\u2713 Egzersiz uygulama kalitesi<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200b\u0130ster spor aletleri ile isterse serbest a\u011f\u0131rl\u0131k egzersizleri ile kaslar\u0131n\u0131z\u0131 kullan\u0131rken, muhtemelen karn\u0131n\u0131z\u0131n daha fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedeceksiniz. Bunun nedeni v\u00fccudunuzun hareketi denemek ve dengede tutmakla me\u015fgul olmas\u0131d\u0131r.<\/p>\n\n\n\n
E\u011fer birisini s\u0131rt \u00fcst\u00fc uzanm\u0131\u015f, s\u0131rt\u0131nda kavisle, bir paz\u0131 b\u00fckme egzersizi yaparken g\u00f6r\u00fcrseniz, bu size harika bir \u00f6rnek olacakt\u0131r. Bunun \u00e7ok a\u011f\u0131r bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmaya yard\u0131m etti\u011fi i\u00e7in faydal\u0131 oldu\u011fu tart\u0131\u015f\u0131labilir olmas\u0131na ra\u011fmen ger\u00e7ek \u015fu ki, bu s\u0131rt\u0131n\u0131z i\u00e7in sa\u011fl\u0131kl\u0131 de\u011fildir ve bu a\u011f\u0131rl\u0131\u011fa yard\u0131m etmek i\u00e7in giderek belinize ba\u011f\u0131ml\u0131 hale geleceksiniz.<\/p>\n\n\n\n
E\u011fer v\u00fccudunuzu bir duvara kar\u015f\u0131 sabit veya k\u0131vr\u0131ml\u0131 tutmak zorundayd\u0131ysan\u0131z, sadece paz\u0131lar\u0131n\u0131z\u0131 b\u00fckmek i\u00e7in tek ba\u015f\u0131na ayn\u0131 a\u011f\u0131rl\u0131kta yeterli g\u00fcce sahip olacak m\u0131s\u0131n\u0131z? Muhtemelen hay\u0131r. \u00c7\u00fcnk\u00fc \u00e7al\u0131\u015fan ana kas\u0131 izole etmeye ve kasmaya odaklanmak, en iyi ROM’u ve kas\u0131lmay\u0131 elde edecek olan bu kas\u0131n emniyete al\u0131nmas\u0131n\u0131 sa\u011flar ve hareketin g\u00fcvensiz olmas\u0131na hizmet eden kaslar\u0131 sa\u011flamla\u015ft\u0131rmaya ba\u011fl\u0131 olmaz.<\/p>\n\n\n\n
\u2713 Bel a\u011fr\u0131s\u0131n\u0131 ve incinmeyi azalt\u0131r<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bZay\u0131f kar\u0131n kaslar\u0131 zay\u0131f beden duru\u015funa, bel a\u011fr\u0131lar\u0131na, kas incinmelerine potansiyel sebep olabilir.<\/p>\n\n\n\n
\u00d6rnek: Beliniz a\u015f\u0131r\u0131 g\u00fc\u00e7l\u00fc ve kar\u0131n kaslar\u0131n\u0131z zay\u0131fsa, beliniz bir egzersizi dengede tutmaya hakim olacakt\u0131r veya bir spor s\u0131ras\u0131nda devreye girecektir. Bu sadece ac\u0131ya sebep olmakla kalmaz ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131n konumlanmas\u0131n\u0131 de\u011fi\u015ftirerek baz\u0131 k\u00f6t\u00fc v\u00fccut duru\u015flar\u0131na veya ileride a\u015f\u0131r\u0131 telafiye sebep olabilir. Bu y\u00fczden onlar\u0131n e\u015fit derecede ve bir uyum i\u00e7inde \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak, bu duru\u015funuzu ve hareketinizi en iyi \u015fekilde tutacakt\u0131r.<\/p>\n\n\n\n
Squat, deadlift gibi bile\u015fik hareketlerle de kar\u0131n ile temasta olacaks\u0131n\u0131z; ancak s\u0131k\u0131\/zay\u0131f kar\u0131n kaslar\u0131nda, v\u00fccut duru\u015funu yerine getirmek zor olaca\u011f\u0131 i\u00e7in v\u00fccudun belirli b\u00f6lgelerinde bask\u0131ya sebep olmas\u0131 bu hareketleri daha zor hale getirecektir. <\/p>\n\n\n\n
Karn\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in 5 Egzersiz<\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\n\u200bDaha \u00f6nce de bahsedildi\u011fi gibi, kar\u0131n korseye benzer, ne kadar g\u00fc\u00e7l\u00fc olursa o kadar daha s\u0131k\u0131 ve sert hale gelir. Bu y\u00fczden dengeniz, bu sa\u011flamla\u015ft\u0131r\u0131c\u0131 kaslar \u00fczerinde kontrol\u00fcn\u00fcz\u00fc artt\u0131r\u0131r. <\/p>\n\n\n\n
\u2713 Egzersiz uygulama kalitesi<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200b\u0130ster spor aletleri ile isterse serbest a\u011f\u0131rl\u0131k egzersizleri ile kaslar\u0131n\u0131z\u0131 kullan\u0131rken, muhtemelen karn\u0131n\u0131z\u0131n daha fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedeceksiniz. Bunun nedeni v\u00fccudunuzun hareketi denemek ve dengede tutmakla me\u015fgul olmas\u0131d\u0131r.<\/p>\n\n\n\n
E\u011fer birisini s\u0131rt \u00fcst\u00fc uzanm\u0131\u015f, s\u0131rt\u0131nda kavisle, bir paz\u0131 b\u00fckme egzersizi yaparken g\u00f6r\u00fcrseniz, bu size harika bir \u00f6rnek olacakt\u0131r. Bunun \u00e7ok a\u011f\u0131r bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmaya yard\u0131m etti\u011fi i\u00e7in faydal\u0131 oldu\u011fu tart\u0131\u015f\u0131labilir olmas\u0131na ra\u011fmen ger\u00e7ek \u015fu ki, bu s\u0131rt\u0131n\u0131z i\u00e7in sa\u011fl\u0131kl\u0131 de\u011fildir ve bu a\u011f\u0131rl\u0131\u011fa yard\u0131m etmek i\u00e7in giderek belinize ba\u011f\u0131ml\u0131 hale geleceksiniz.<\/p>\n\n\n\n
E\u011fer v\u00fccudunuzu bir duvara kar\u015f\u0131 sabit veya k\u0131vr\u0131ml\u0131 tutmak zorundayd\u0131ysan\u0131z, sadece paz\u0131lar\u0131n\u0131z\u0131 b\u00fckmek i\u00e7in tek ba\u015f\u0131na ayn\u0131 a\u011f\u0131rl\u0131kta yeterli g\u00fcce sahip olacak m\u0131s\u0131n\u0131z? Muhtemelen hay\u0131r. \u00c7\u00fcnk\u00fc \u00e7al\u0131\u015fan ana kas\u0131 izole etmeye ve kasmaya odaklanmak, en iyi ROM’u ve kas\u0131lmay\u0131 elde edecek olan bu kas\u0131n emniyete al\u0131nmas\u0131n\u0131 sa\u011flar ve hareketin g\u00fcvensiz olmas\u0131na hizmet eden kaslar\u0131 sa\u011flamla\u015ft\u0131rmaya ba\u011fl\u0131 olmaz.<\/p>\n\n\n\n
\u2713 Bel a\u011fr\u0131s\u0131n\u0131 ve incinmeyi azalt\u0131r<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bZay\u0131f kar\u0131n kaslar\u0131 zay\u0131f beden duru\u015funa, bel a\u011fr\u0131lar\u0131na, kas incinmelerine potansiyel sebep olabilir.<\/p>\n\n\n\n
\u00d6rnek: Beliniz a\u015f\u0131r\u0131 g\u00fc\u00e7l\u00fc ve kar\u0131n kaslar\u0131n\u0131z zay\u0131fsa, beliniz bir egzersizi dengede tutmaya hakim olacakt\u0131r veya bir spor s\u0131ras\u0131nda devreye girecektir. Bu sadece ac\u0131ya sebep olmakla kalmaz ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131n konumlanmas\u0131n\u0131 de\u011fi\u015ftirerek baz\u0131 k\u00f6t\u00fc v\u00fccut duru\u015flar\u0131na veya ileride a\u015f\u0131r\u0131 telafiye sebep olabilir. Bu y\u00fczden onlar\u0131n e\u015fit derecede ve bir uyum i\u00e7inde \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak, bu duru\u015funuzu ve hareketinizi en iyi \u015fekilde tutacakt\u0131r.<\/p>\n\n\n\n
Squat, deadlift gibi bile\u015fik hareketlerle de kar\u0131n ile temasta olacaks\u0131n\u0131z; ancak s\u0131k\u0131\/zay\u0131f kar\u0131n kaslar\u0131nda, v\u00fccut duru\u015funu yerine getirmek zor olaca\u011f\u0131 i\u00e7in v\u00fccudun belirli b\u00f6lgelerinde bask\u0131ya sebep olmas\u0131 bu hareketleri daha zor hale getirecektir. <\/p>\n\n\n\n
Karn\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in 5 Egzersiz<\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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Geli\u015ftirme"],"inLanguage":"ar","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.gucluyasa.com\/karin-guclendirme-ve-saglamlastirma\/#respond"]}]},{"@type":"Person","@id":"https:\/\/www.gucluyasa.com\/#\/schema\/person\/385f69b21e40645b96ed6ee2d4aeb43e","name":"G\u00fc\u00e7l\u00fcya\u015fa","image":{"@type":"ImageObject","@id":"https:\/\/www.gucluyasa.com\/#personlogo","inLanguage":"ar","url":"https:\/\/secure.gravatar.com\/avatar\/76dc3e0cdfef99b1d1d8ed1efc7d70a4?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/76dc3e0cdfef99b1d1d8ed1efc7d70a4?s=96&d=mm&r=g","caption":"G\u00fc\u00e7l\u00fcya\u015fa"},"url":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"}]}},"uagb_featured_image_src":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true]},"uagb_author_info":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"uagb_comment_info":0,"uagb_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\n\u200b\u0130ster spor aletleri ile isterse serbest a\u011f\u0131rl\u0131k egzersizleri ile kaslar\u0131n\u0131z\u0131 kullan\u0131rken, muhtemelen karn\u0131n\u0131z\u0131n daha fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedeceksiniz. Bunun nedeni v\u00fccudunuzun hareketi denemek ve dengede tutmakla me\u015fgul olmas\u0131d\u0131r.<\/p>\n\n\n\n
E\u011fer birisini s\u0131rt \u00fcst\u00fc uzanm\u0131\u015f, s\u0131rt\u0131nda kavisle, bir paz\u0131 b\u00fckme egzersizi yaparken g\u00f6r\u00fcrseniz, bu size harika bir \u00f6rnek olacakt\u0131r. Bunun \u00e7ok a\u011f\u0131r bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmaya yard\u0131m etti\u011fi i\u00e7in faydal\u0131 oldu\u011fu tart\u0131\u015f\u0131labilir olmas\u0131na ra\u011fmen ger\u00e7ek \u015fu ki, bu s\u0131rt\u0131n\u0131z i\u00e7in sa\u011fl\u0131kl\u0131 de\u011fildir ve bu a\u011f\u0131rl\u0131\u011fa yard\u0131m etmek i\u00e7in giderek belinize ba\u011f\u0131ml\u0131 hale geleceksiniz.<\/p>\n\n\n\n
E\u011fer v\u00fccudunuzu bir duvara kar\u015f\u0131 sabit veya k\u0131vr\u0131ml\u0131 tutmak zorundayd\u0131ysan\u0131z, sadece paz\u0131lar\u0131n\u0131z\u0131 b\u00fckmek i\u00e7in tek ba\u015f\u0131na ayn\u0131 a\u011f\u0131rl\u0131kta yeterli g\u00fcce sahip olacak m\u0131s\u0131n\u0131z? Muhtemelen hay\u0131r. \u00c7\u00fcnk\u00fc \u00e7al\u0131\u015fan ana kas\u0131 izole etmeye ve kasmaya odaklanmak, en iyi ROM’u ve kas\u0131lmay\u0131 elde edecek olan bu kas\u0131n emniyete al\u0131nmas\u0131n\u0131 sa\u011flar ve hareketin g\u00fcvensiz olmas\u0131na hizmet eden kaslar\u0131 sa\u011flamla\u015ft\u0131rmaya ba\u011fl\u0131 olmaz.<\/p>\n\n\n\n
\u2713 Bel a\u011fr\u0131s\u0131n\u0131 ve incinmeyi azalt\u0131r<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bZay\u0131f kar\u0131n kaslar\u0131 zay\u0131f beden duru\u015funa, bel a\u011fr\u0131lar\u0131na, kas incinmelerine potansiyel sebep olabilir.<\/p>\n\n\n\n
\u00d6rnek: Beliniz a\u015f\u0131r\u0131 g\u00fc\u00e7l\u00fc ve kar\u0131n kaslar\u0131n\u0131z zay\u0131fsa, beliniz bir egzersizi dengede tutmaya hakim olacakt\u0131r veya bir spor s\u0131ras\u0131nda devreye girecektir. Bu sadece ac\u0131ya sebep olmakla kalmaz ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131n konumlanmas\u0131n\u0131 de\u011fi\u015ftirerek baz\u0131 k\u00f6t\u00fc v\u00fccut duru\u015flar\u0131na veya ileride a\u015f\u0131r\u0131 telafiye sebep olabilir. Bu y\u00fczden onlar\u0131n e\u015fit derecede ve bir uyum i\u00e7inde \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak, bu duru\u015funuzu ve hareketinizi en iyi \u015fekilde tutacakt\u0131r.<\/p>\n\n\n\n
Squat, deadlift gibi bile\u015fik hareketlerle de kar\u0131n ile temasta olacaks\u0131n\u0131z; ancak s\u0131k\u0131\/zay\u0131f kar\u0131n kaslar\u0131nda, v\u00fccut duru\u015funu yerine getirmek zor olaca\u011f\u0131 i\u00e7in v\u00fccudun belirli b\u00f6lgelerinde bask\u0131ya sebep olmas\u0131 bu hareketleri daha zor hale getirecektir. <\/p>\n\n\n\n
Karn\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in 5 Egzersiz<\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. 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Mutlaka bir noktada ondan faydalan\u0131yor olacaks\u0131n\u0131z. %\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/ar\/karin-guclendirme-ve-saglamlastirma\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/>\n<meta property=\"og:description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\n\u200bZay\u0131f kar\u0131n kaslar\u0131 zay\u0131f beden duru\u015funa, bel a\u011fr\u0131lar\u0131na, kas incinmelerine potansiyel sebep olabilir.<\/p>\n\n\n\n
\u00d6rnek: Beliniz a\u015f\u0131r\u0131 g\u00fc\u00e7l\u00fc ve kar\u0131n kaslar\u0131n\u0131z zay\u0131fsa, beliniz bir egzersizi dengede tutmaya hakim olacakt\u0131r veya bir spor s\u0131ras\u0131nda devreye girecektir. Bu sadece ac\u0131ya sebep olmakla kalmaz ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131n konumlanmas\u0131n\u0131 de\u011fi\u015ftirerek baz\u0131 k\u00f6t\u00fc v\u00fccut duru\u015flar\u0131na veya ileride a\u015f\u0131r\u0131 telafiye sebep olabilir. Bu y\u00fczden onlar\u0131n e\u015fit derecede ve bir uyum i\u00e7inde \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak, bu duru\u015funuzu ve hareketinizi en iyi \u015fekilde tutacakt\u0131r.<\/p>\n\n\n\n
Squat, deadlift gibi bile\u015fik hareketlerle de kar\u0131n ile temasta olacaks\u0131n\u0131z; ancak s\u0131k\u0131\/zay\u0131f kar\u0131n kaslar\u0131nda, v\u00fccut duru\u015funu yerine getirmek zor olaca\u011f\u0131 i\u00e7in v\u00fccudun belirli b\u00f6lgelerinde bask\u0131ya sebep olmas\u0131 bu hareketleri daha zor hale getirecektir. <\/p>\n\n\n\n
Karn\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in 5 Egzersiz<\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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Geli\u015ftirme"],"inLanguage":"ar","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.gucluyasa.com\/karin-guclendirme-ve-saglamlastirma\/#respond"]}]},{"@type":"Person","@id":"https:\/\/www.gucluyasa.com\/#\/schema\/person\/385f69b21e40645b96ed6ee2d4aeb43e","name":"G\u00fc\u00e7l\u00fcya\u015fa","image":{"@type":"ImageObject","@id":"https:\/\/www.gucluyasa.com\/#personlogo","inLanguage":"ar","url":"https:\/\/secure.gravatar.com\/avatar\/76dc3e0cdfef99b1d1d8ed1efc7d70a4?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/76dc3e0cdfef99b1d1d8ed1efc7d70a4?s=96&d=mm&r=g","caption":"G\u00fc\u00e7l\u00fcya\u015fa"},"url":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"}]}},"uagb_featured_image_src":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true]},"uagb_author_info":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"uagb_comment_info":0,"uagb_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\nEgzersiz #1: Plank<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\n\u2713 Yeni ba\u015flayanlara, omurgay\u0131 korumak ve t\u00fcm kar\u0131n kaslar\u0131n\u0131n abdominal bask\u0131s\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir harekettir.<\/p>\n\n\n\n
\u2713 Ayaklar\u0131 d\u00fcz tutun. V\u00fccudunuzu ayak u\u00e7lar\u0131n\u0131zdan destek alarak kald\u0131r\u0131n-ayaklar kal\u00e7a geni\u015fli\u011finde- denge i\u00e7in kaslar\u0131n\u0131z\u0131 olabildi\u011fince s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.
\u200b
\u200b\u2713 Duru\u015fu bozmay\u0131n, normal bir nefes al\u0131n; belinizi b\u00fckmeyin; her seferinde egzersizi daha uzun s\u00fcre deneyin – 20, 30, 40 saniye.<\/p>\n\n\n\n
Egzersiz #2: Russian twist<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\nAyaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda harika bir kas\u0131lma sa\u011flayacak olan oblique kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racakt\u0131r. Mat \u00fczerinde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131n ve v\u00fccudunuzun \u201cV\u201d \u015fekli pozisyonu almas\u0131 i\u00e7in dizlerinizi b\u00fck\u00fcn.<\/p>\n\n\n\n
\u2713 Bir jimnastik topunu s\u0131k\u0131ca kavray\u0131n ve kollar\u0131n\u0131z\u0131 ileriye uzat\u0131n. Kollar\u0131 d\u00fcz tutarak, g\u00f6vdenizi bir tarafa d\u00f6nd\u00fcr\u00fcrken nefes verin.
\u200b
\u2713 Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin. <\/p>\n\n\n\n
Exercise #3: Ab wheel<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\nBu, kar\u0131n kaslar\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc ve dengesini test edecektir, k\u00fc\u00e7\u00fck bir ROM\u2019la yola koyulun ve harekette daha iyi olduk\u00e7a daha da al\u00e7al\u0131n. Yerin \u00fczerinde diz \u00e7\u00f6kerken, kar\u0131n kas\u0131 silindirini iki elinizle birden, s\u0131k\u0131ca kavrayarak ba\u015flay\u0131n (diz \u00e7\u00f6kme \u015f\u0131nav\u0131 gibi hayal edin) Karn\u0131 her zaman s\u0131k\u0131 tutmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n
\u2713 Kontrolle birlikte nefes al\u0131n ve silindiri, v\u00fccudunuz olabildi\u011fince d\u00fcz \u015fekilde hizalanana kadar yuvarlay\u0131n (v\u00fccudunuzla yere dokunmamaya \u00e7al\u0131\u015f\u0131n). <\/p>\n\n\n\n
\u2713 Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin. <\/p>\n\n\n\n
Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis 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Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. Mutlaka bir noktada ondan faydalan\u0131yor olacaks\u0131n\u0131z. %\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/ar\/karin-guclendirme-ve-saglamlastirma\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/>\n<meta property=\"og:description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\n\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen kar\u0131n kaslar\u0131n\u0131n kas\u0131lmas\u0131na odaklanmak i\u00e7in dizlerinizi\/bacaklar\u0131n\u0131z\u0131 kontroll\u00fc bir \u015fekilde kald\u0131rmakt\u0131r.<\/p>\n\n\n\n
\u2713 Bar\u0131 iyice kavray\u0131n ve bacaklar\u0131n\u0131z a\u015fa\u011f\u0131da olacak \u015fekilde v\u00fccudunuzun do\u011fal \u015fekilde as\u0131l\u0131 kalmas\u0131na izin verin. <\/p>\n\n\n\n
\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n – kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. <\/p>\n\n\n\n
Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<\/figure>\n\n\n\n Tel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis […]<\/p>","protected":false},"author":1,"featured_media":485,"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":[9,37,30,7],"tags":[55,97,106,107,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Antrenmanlar<\/a> Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nTel kullanmak hareket boyunca size sabit bir dayan\u0131kl\u0131l\u0131k verir, bu farkl\u0131 a\u00e7\u0131lardan yap\u0131labilir ve g\u00fc\u00e7 \u00fcretmek yerine d\u00f6nd\u00fcrmeyi ve oblique kaslar\u0131n\u0131 kasmay\u0131 hedefler! Bir makara ile sap\u0131n\u0131 birle\u015ftirin ve olabildi\u011fi kadar y\u00fcksekte durmas\u0131n\u0131 sa\u011flayarak ba\u015flay\u0131n.<\/p>\n\n\n\n
\u2713 Yan durun, bir elinizle tutaca\u011f\u0131 kavray\u0131n di\u011fer elinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzat\u0131n, kollar\u0131n\u0131z\u0131 d\u00fcz tutak makinede uzakla\u015f\u0131n.
\u2713 Ayakta omuz geni\u015fli\u011finde durun, di\u011fer elinizle iki kolunuzu da uzatarak sap\u0131 kavray\u0131n. D\u00f6nd\u00fcr\u00fcrken, sap\u0131 v\u00fccudunuz \u00fczerinden dizinize \u00e7ekin. Geri d\u00f6n\u00fcn ve tekrarlar i\u00e7in tekrar edin ve di\u011fer taraf\u0131n\u0131zla da uygulay\u0131n. <\/p>\n\n\n\n
Sonu\u00e7<\/h2>\n\n\n\n<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis […]<\/p>","protected":false},"author":1,"featured_media":485,"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":[9,37,30,7],"tags":[55,97,106,107,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Antrenmanlar<\/a> Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\nKar\u0131n G\u00fc\u00e7lendirme & Sa\u011flamla\u015ft\u0131rma | \u0130\u015flevi, Egzersizleri ve Faydalar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"\u200bKar\u0131n b\u00f6lgeniz sizin merkezinizdir ve oturup oturmad\u0131\u011f\u0131n\u0131z\u0131n, ayakta durman\u0131z\u0131n ya da hareket etmenizin bir \u00f6nemi yoktur. 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b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n\u200bKarn\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n! Spor yapm\u0131yor ya da kar\u0131n antrenman\u0131na ger\u00e7ekten odaklanmam\u0131\u015f olsan\u0131z bile, \u015fu andan itibaren ba\u015flay\u0131n. Harika v\u00fccut duru\u015funa ve yaralanmalar\u0131 en aza indirmeye yard\u0131m ederek b\u00fct\u00fcn spor egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n
Herhangi bir spor oyunu i\u00e7in, kar\u0131n sizi dengede ve sa\u011flam tutacak olmas\u0131na ek olarak rakiplerinize kar\u015f\u0131 kullanman\u0131z i\u00e7in harika bir g\u00fc\u00e7 sa\u011flay\u0131c\u0131 s\u0131n\u0131r veriyor. G\u00fcnl\u00fck hayatta, etkili bir \u015fekilde hareket edebilecek ve dengede kalabileceksiniz!<\/p>\n\n\n\n
Sizi t\u00fcm potansiyelinizi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmaya ve hareket etmeye devam ettirecek g\u00fc\u00e7l\u00fc, s\u0131k\u0131, kuvvetli bir kar\u0131n i\u00e7in bu \u00f6nemli kas grubunu de\u011ferlendirin. <\/p>\n\n\n\n
Di\u011fer antrenman programlar\u0131 ve v\u00fccut geli\u015ftirme tavsiyeleri i\u00e7in v\u00fccut geli\u015ftirme<\/a> sayfam\u0131za g\u00f6z at\u0131n!<\/em><\/p>\n\n\n\n Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis […]<\/p>","protected":false},"author":1,"featured_media":485,"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":[9,37,30,7],"tags":[55,97,106,107,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",714,476,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-0-hq_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Antrenmanlar<\/a> Kar\u0131n<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Kar\u0131n b\u00f6lgesi sizin merkezinizdir. \u0130ster ayakta durun ister hareket edin bunun bir \u00f6nemi yoktur. Mutlaka bir \u015fekilde o noktadan yararlan\u0131yor olacaks\u0131n\u0131z. Kar\u0131n egzersizleri sayesinde pelvis kaslar\u0131, bel b\u00f6lgesi, kal\u00e7alar ve kar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmaktad\u0131r. Bu egzersizler spor ya da g\u00fcnl\u00fck egzersizlerinizi daha etkili hale getirerek denge ve istikrar sa\u011flayacakt\u0131r. S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis…","yoast_head":"\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f <\/h2>\n\n\n\n
","protected":false},"excerpt":{"rendered":"