{"id":41,"date":"2019-09-22T22:12:20","date_gmt":"2019-09-22T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/karin-popo-ve-kalca-bolgeyi-inceltmek-icin-hareketler-gucluyasa\/"},"modified":"2020-09-14T15:07:15","modified_gmt":"2020-09-14T12:07:15","slug":"karninizi-poponuzu-ve-kalcalarinizi-bolgeyi-inceltmek-icin-hareketler","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/karninizi-poponuzu-ve-kalcalarinizi-bolgeyi-inceltmek-icin-hareketler\/","title":{"rendered":"Kar\u0131n, Popo ve Kal\u00e7a: \u201cB\u00f6lge\u201dyi \u0130nceltmek \u0130\u00e7in Hareketler"},"content":{"rendered":"
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“B\u00f6lge”yi bu 7 egzersizle inceltin. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.<\/em><\/strong><\/div>\n
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\u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. Evet, ne demek istediklerini anl\u0131yorum! \u201cB\u00f6lge\u201d olarak bahsedece\u011fim \u015fey de bu- pek \u00e7ok insan\u0131n nas\u0131l s\u0131k\u0131la\u015faca\u011f\u0131 ve incelece\u011fi konusunda olduk\u00e7a kafa patlatt\u0131\u011f\u0131 bu hileli b\u00f6lge. Ki\u015fisel olarak, sizin \u201carmut \u015fekli\u201d dedi\u011finiz yap\u0131ya sahibim, yani i\u00e7teki ve d\u0131\u015ftaki kal\u00e7alar\u0131m, popom ve alt kar\u0131n kaslar\u0131m her zaman i\u00e7in benim \u00fczerinde \u00e7al\u0131\u015fmak i\u00e7in odakland\u0131\u011f\u0131m b\u00f6lgelerim oldu. <\/span>\u200b<\/div>\n
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\"\u015eunu<\/a>\n

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\u015eunu akl\u0131n\u0131zdan \u00e7\u0131karmay\u0131n: V\u00fccudunuzun \u015fekli nas\u0131l olursa olsun siz m\u00fckemmelsiniz!. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bK\u0131vr\u0131mlara sahip olmak \u00e7ok g\u00fczel ve hi\u00e7 kimsenin seksi g\u00f6r\u00fcnmek i\u00e7in hi\u00e7bir zaman v\u00fccutlar\u0131n\u0131 inceltmeleri hissine sahip olmalar\u0131 gerekti\u011fini d\u00fc\u015f\u00fcnm\u00fcyorum. Bununla birlikte v\u00fccudun bu belirli k\u0131s\u0131mlar\u0131 i\u00e7in m\u00fckemmel baz\u0131 egzersizler var, kendi \u00e7al\u0131\u015fmalar\u0131mdan ve m\u00fc\u015fterileriminkinden, \u201cB\u00f6lge\u201d yi s\u0131k\u0131la\u015ft\u0131rmak ve g\u00fc\u00e7lendirmek \u00fczere neleri birle\u015ftirdi\u011fimi g\u00f6rmek i\u00e7in okumaya devam edin. <\/div>\n

Abdominallerinizi Hedef Al\u0131n<\/span><\/h2>\n
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\"Bu<\/a>\n

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Bu hareketler kar\u0131n kaslar\u0131n\u0131z\u0131 par\u00e7alayacak \u2014 iyi anlamda! Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

\u00c7apraz Makas Uzanma (Her iki taraf i\u00e7in 5 tekrar, 5 set)<\/span><\/h2>\n
Haz\u0131rl\u0131k<\/strong>: Bacaklar\u0131n\u0131z\u0131 tavana do\u011fru d\u00fcmd\u00fcz esneterek ve ellerinizi, avu\u00e7 i\u00e7leriniz kafan\u0131z\u0131n arkas\u0131nda \u00fcst \u00fcste olacak \u015fekilde, s\u0131rt \u00fcst\u00fc uzan\u0131n.\n

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Hareket<\/strong>: Bir baca\u011f\u0131n\u0131z\u0131 45 derecelik a\u00e7\u0131yla al\u00e7alt\u0131n ve v\u00fccudunuza, aya\u011f\u0131n\u0131z\u0131n ser\u00e7e parma\u011f\u0131na do\u011fru, z\u0131t kolunuzla \u00e7arpraz olarak uzan\u0131n. V\u00fccudunuzla 5 kere yukar\u0131 vuru\u015f yap\u0131n. Ayn\u0131s\u0131n\u0131 di\u011fer taraf i\u00e7in tekrar edin.
\u200b
\u200b\u0130pucu<\/strong>: Abdominallerinizi i\u00e7e \u00e7ekin ve t\u00fcm alt kar\u0131n kaslar\u0131n\u0131z\u0131 ve obliklerinizi \u00e7al\u0131\u015ft\u0131rmak i\u00e7in v\u00fccudunuzu ger\u00e7ekten d\u00f6nd\u00fcr\u00fcn. <\/p>\n<\/div>\n

Tek Bacak ile Teaser (Her bacak i\u00e7in 8 tekrar)<\/span><\/h2>\n
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\"\u200bS\u0131rt\u0131n\u0131za<\/a>\n

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\u200bS\u0131rt\u0131n\u0131za bir mola verdirin ve kar\u0131n kaslar\u0131n\u0131z\u0131n egzersizi yapmas\u0131n\u0131 sa\u011flay\u0131n. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bHaz\u0131rl\u0131k<\/strong>: S\u0131rt \u00fcst\u00fc d\u00fcmd\u00fcz uzan\u0131n, bir baca\u011f\u0131n\u0131z\u0131 yukar\u0131 do\u011fru ve yakla\u015f\u0131k 45 derecelik a\u00e7\u0131yla esnetin. Di\u011fer baca\u011f\u0131n\u0131z\u0131 90 derecelik a\u00e7\u0131yla b\u00fck\u00fcn. Dizlerinizi bir arada tutun.\n

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Hareket<\/strong>:<\/strong> Ba\u015f\u0131n\u0131z\u0131 e\u011fin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131da tutun, kollar\u0131n\u0131z\u0131 ayak parmaklar\u0131n\u0131za do\u011fru uzat\u0131n, t\u00fcm hareket boyunca, oturur pozisyona gelinceye kadar k\u0131vr\u0131l\u0131n. Sadece k\u00fcrek kemi\u011finin alt ucuna kadar yava\u015f\u00e7a a\u015fa\u011f\u0131 d\u00f6n\u00fcn, sonra hemen geri d\u00f6n\u00fcn. Bacaklar\u0131 de\u011fi\u015ftirin.<\/p>\n

\u0130pucu<\/strong>:<\/strong> T\u00fcm \u00e7al\u0131\u015fmay\u0131 yapt\u0131klar\u0131ndan emin olmak i\u00e7in abdominallerinizle bilin\u00e7li olarak temasta olun. E\u011fer i\u015fi abdominallerinizin yerine belinizin yapt\u0131\u011f\u0131n\u0131 hissediyorsan\u0131z, ayak ba\u015f parmaklar\u0131n\u0131za uzanmak yerine kal\u00e7alar\u0131n\u0131z\u0131n arkas\u0131na nazik\u00e7e tutunun.<\/p>\n<\/div>\n

Al\u00e7ak Kald\u0131rma (10 tekrar)<\/span><\/h2>\n
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\"Kar\u0131n<\/a>\n

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Kar\u0131n kaslar\u0131n\u0131za odaklanmaya devam edin. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Haz\u0131rl\u0131k<\/strong>: S\u0131rt\u00fcst\u00fc uzan\u0131n ve bacaklar\u0131n\u0131z\u0131 tavana do\u011fru yukar\u0131ya uzat\u0131n.\n

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Hareket<\/strong>: \u00d6ncelikle avu\u00e7 i\u00e7leriniz kafan\u0131z\u0131n arkas\u0131nda \u00fcst \u00fcste gelecek \u015fekilde ba\u015f\u0131n\u0131z\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131 do\u011fru b\u00fck\u00fcn. Daha sonra bacaklar\u0131n\u0131z\u0131 45 derecelik a\u00e7\u0131yla al\u00e7alt\u0131n. Abdominallerinizi s\u0131k\u0131n ve bacaklar\u0131n\u0131z\u0131 90 dereceye kadar d\u00fcmd\u00fcz uzatarak kald\u0131r\u0131n. 10 kere tekrar edin.<\/p>\n

\u0130pucu<\/strong>: G\u00f6mle\u011finizin, tam s\u00fctyen kay\u0131\u015f\u0131n\u0131z\u0131n veya g\u00f6\u011f\u00fcs kemi\u011finizin oldu\u011fu yerinin k\u0131r\u0131\u015f\u0131k tutulmas\u0131na odaklan\u0131n. Bu, kar\u0131n kaslar\u0131n\u0131z\u0131n d\u00fczg\u00fcn bir formda tutulmas\u0131na ve korunmas\u0131na yard\u0131mc\u0131 olur. <\/p>\n<\/div>\n

Poponuzu Hedef Al\u0131n<\/span><\/h2>\n
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\"Bu<\/a>\n

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Bu hareketler poponuzu daha iyi bir \u015fekle sokacak. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

K\u00f6pr\u00fc (Her iki taraf i\u00e7in 10 tekrar)<\/span><\/h2>\n
\u200bHaz\u0131rl\u0131k<\/strong>: S\u0131rt\u00fcst\u00fc uzan\u0131n, kollar\u0131n\u0131z\u0131 iki yana uzat\u0131n. Dizlerinizi b\u00fck\u00fcn ve ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olsun. Topuklar\u0131n\u0131z neredeyse el parmaklar\u0131n\u0131za de\u011fecek \u015fekilde olsun.\n

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Hareket<\/strong> 1<\/strong>: Kal\u00e7an\u0131z\u0131 tavana do\u011fru yukar\u0131 kald\u0131r\u0131n, pelvisinizi altta k\u0131vr\u0131lm\u0131\u015f \u015fekilde tutun ve kal\u00e7a kaslar\u0131n\u0131z\u0131 dahil edin. Bir baca\u011f\u0131n\u0131z\u0131 tavana do\u011fru uzat\u0131n, kal\u00e7alar\u0131n\u0131z\u0131 k\u00fc\u00e7\u00fck vuru\u015flarla indirip kald\u0131r\u0131n ve ayn\u0131 zamanda kal\u00e7alar\u0131n\u0131z\u0131 kas\u0131n. 10 kere tekrar edin. Y\u00f6nleri de\u011fi\u015ftirip tekrar edin. <\/p>\n<\/div>\n

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\"Kal\u00e7a<\/a>\n

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Kal\u00e7a VE kar\u0131n kaslar\u0131n\u0131z\u0131 tek bir hareketle \u00e7al\u0131\u015ft\u0131r\u0131n. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bHareket<\/strong> 2<\/strong>: Bir topu\u011funuzu \u00e7apraz olarak kal\u00e7an\u0131z\u0131n \u00fczerine getirin, diziniz d\u0131\u015fa do\u011fru olsun.  Kal\u00e7an\u0131z\u0131 indirip kald\u0131r\u0131n (kal\u00e7a kaslar\u0131n\u0131z\u0131 dahil ederek). 1o kere tekrar edin. Bacaklar\u0131 de\u011fi\u015ftirin. <\/div>\n
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\"Daha<\/a>\n

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Daha s\u0131k\u0131 olan poponuzun hayalini kurun. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200b\u0130pucu<\/strong>: Arka k\u0131sm\u0131n\u0131z\u0131 aktive edin ve kal\u00e7a kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015fmay\u0131 yaparken hayal edin. Bu kaslar\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n \u201cb\u00f6lge\u201d \u00fczerinde i\u015fe yarayaca\u011f\u0131 etkiyi d\u00fc\u015f\u00fcn\u00fcn. Abdominallerinizi \u00e7al\u0131\u015fmaya dahil edin ve belinizin b\u00fck\u00fclerek bunun yerine ge\u00e7mesini \u00f6nleyin.<\/div>\n

\u00c7ekirge Kald\u0131rmalar\u0131 (10 tekrarl\u0131 3 set)<\/span><\/h2>\n
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\"Bacaklar\u0131n\u0131z\u0131<\/a>\n

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Bacaklar\u0131n\u0131z\u0131 kald\u0131rmak i\u00e7in kal\u00e7a kaslar\u0131n\u0131z\u0131 kullan\u0131n, s\u0131rt\u0131n\u0131z\u0131 de\u011fil. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Haz\u0131rl\u0131k<\/strong>: Karn\u0131n\u0131z\u0131n \u00fczerinde d\u00fcmd\u00fcz uzan\u0131n, avu\u00e7 i\u00e7leriniz yast\u0131k gibi, ba\u015f\u0131n\u0131z\u0131n \u00f6n k\u0131sm\u0131n\u0131n alt\u0131nda, \u00fcst \u00fcste gelecek \u015fekilde dursun.\n

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Hareket<\/strong>: Bacaklar\u0131n\u0131z\u0131 mat\u0131n\u0131z\u0131n geni\u015fli\u011fi kadar ay\u0131r\u0131n, dizlerinizi b\u00fck\u00fcn ve ayak parmaklar\u0131n\u0131z\u0131 bir araya getirin, dizlerinizi ayr\u0131 tutun. Kal\u00e7alar\u0131n\u0131z\u0131, kal\u00e7a kaslar\u0131n\u0131z\u0131 dahil ederek mat\u0131n\u0131zdan yukar\u0131 do\u011fru kald\u0131r\u0131n. Bacaklar\u0131n\u0131z\u0131 tavana do\u011fru, kal\u00e7alar\u0131n\u0131z\u0131 mata de\u011fmesine izin vermeyecek \u015fekilde yukar\u0131ya \u00e7ekin. 10 kere tekrar edin. Setler aras\u0131nda h\u0131zl\u0131 bir nefes al\u0131n. Belinizi tamamlamak i\u00e7in aktif dinlenme duru\u015funda veya \u00e7ocuk duru\u015funda bitirin.<\/p>\n

\u0130pucu<\/strong>: Bu duru\u015fta ama\u00e7 yukar\u0131 do\u011fru kavis olu\u015fturmak de\u011fil, yani abdominallerinizi g\u00f6be\u011finize do\u011fru \u00e7ekilmi\u015f vaziyette tutun ve kal\u00e7a kaslar\u0131n\u0131z\u0131 bacaklar\u0131n\u0131z\u0131 kald\u0131rmak i\u00e7in aktif bir \u015fekilde s\u0131k\u0131\u015ft\u0131r\u0131n. <\/p>\n<\/div>\n

\u200b<\/strong>Kal\u00e7alar\u0131n\u0131z\u0131 Hedef Al\u0131n<\/span><\/h2>\n
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\"Bu<\/a>\n

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Bu hareket i\u00e7 kal\u00e7alar\u0131n\u0131z\u0131 hedef alacak. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

\u0130\u00e7 Kal\u00e7a S\u0131k\u0131la\u015ft\u0131r\u0131c\u0131 (20 tekrar)<\/span><\/h2>\n
\u200bHaz\u0131rl\u0131k<\/strong>: Yan taraf\u0131n\u0131za do\u011fru, bacaklar\u0131n\u0131z biraz v\u00fccudunuzun \u00f6n\u00fcnde olacak \u015fekilde uzan\u0131n. Bir eliniz ile ba\u015f\u0131n\u0131z\u0131 tutarken di\u011fer eliniz abdominallerinizin \u00f6n\u00fcnde sabitlenmi\u015f olmal\u0131.\n

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Hareket<\/strong> 1<\/strong>: \u00dcstteki baca\u011f\u0131 , kal\u00e7a y\u00fcksekli\u011fi kadar kald\u0131r\u0131n. Alttaki baca\u011f\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131rken belinizi a\u015fa\u011f\u0131 do\u011fru hareket ettirin. 20 kere tekrar edin.  <\/p>\n<\/div>\n

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\"Yanmay\u0131<\/a>\n

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Yanmay\u0131 artt\u0131r\u0131n ve bacaklar\u0131n\u0131z\u0131 bir arada tutun. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Hareket<\/strong> 2<\/strong>: \u0130ki baca\u011f\u0131 da yukar\u0131 kald\u0131r\u0131n ve birlikte s\u0131k\u0131lm\u0131\u015f halde tutun. \u0130ki baca\u011f\u0131n\u0131z\u0131 da indirin. 20 kere tekrar edin.\n

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\u0130pucu<\/strong>: Bacaklar\u0131n\u0131z\u0131 kald\u0131rabildi\u011finiz kadar y\u00fckse\u011fe kald\u0131r\u0131n ve acele etmeyin. H\u0131zla de\u011fil bi\u00e7imle ilgileniyoruz. Bu sadece i\u00e7 kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rmakla kalmayacak ayn\u0131 zamanda belinizi de kavrayacak. <\/p>\n<\/div>\n

D\u0131\u015f Kal\u00e7a Yontucu (20 tekrar)<\/span><\/h2>\n
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\"Z\u0131play\u0131n,<\/a>\n

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Z\u0131play\u0131n, z\u0131play\u0131n, z\u0131play\u0131n ve a\u015fa\u011f\u0131 inin! Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bHaz\u0131rl\u0131k<\/strong>: Ayaklar\u0131n\u0131z\u0131 kal\u00e7an\u0131z\u0131n geni\u015fli\u011finden az\u0131c\u0131k daha fazla a\u00e7\u0131n ve elleriniz kal\u00e7alar\u0131n\u0131z\u0131n \u00fczerinde dursun.
\u200b
Hareket<\/strong> 1<\/strong>: Dizlerinizi b\u00fck\u00fcn ve y\u00fckse\u011fe z\u0131play\u0131n. Dizlerinizi b\u00fckerek derin bir Squat pozisyonu al\u0131n. 20 kere tekrar edin.<\/div>\n
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\"S\u0131rt\u0131n\u0131z\u0131<\/a>\n

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S\u0131rt\u0131n\u0131z\u0131 dik ve d\u00fcz tutun. Foto\u011fraf: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Hareket<\/strong> 2<\/strong>: Derince b\u00fck\u00fclerek diz \u00e7\u00f6kt\u00fc\u011f\u00fcn\u00fcz halde kas\u0131l\u0131n. 20 kere tekrar edin.
\u200b
\u0130pucu<\/strong>: S\u0131rt\u0131n\u0131z duvara yasl\u0131ym\u0131\u015f gibi dik durun. V\u00fccuttaki bu uzunlu\u011fu ve omurgay\u0131 korumak i\u00e7in anahtar, abdominalleri dahil etmek.
 \u200b<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>
Bu hareketleri g\u00fcnl\u00fck spor rutininize en az haftada 3 kere olacak \u015fekilde dahil edin. Unutmay\u0131n, istikrarl\u0131l\u0131k anahtar kelime! Bu hareketleri yerine getirmek, fiziksel hedeflerinizde bir fark yaratacak ve bu da hedeflenen b\u00f6lgenin s\u0131k\u0131la\u015fmas\u0131na yard\u0131m edecektir.<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n
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\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n
<\/div>\n\n\n\n
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“B\u00f6lge”yi bu 7 egzersizle inceltin. Foto\u011fraf: Valorie Darling Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.   \u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. Evet, ne demek istediklerini anl\u0131yorum! \u201cB\u00f6lge\u201d olarak […]<\/p>","protected":false},"author":1,"featured_media":579,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[15,7],"tags":[97,104,105,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",481,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x199.jpg",300,199,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",481,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-600x399.jpg",600,399,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",600,399,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.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":"Kad\u0131nlara \u00d6zel<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"“B\u00f6lge”yi bu 7 egzersizle inceltin. 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bu 7 egzersizle inceltin. Foto\u011fraf: Valorie Darling Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.   \u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. Evet, ne demek istediklerini anl\u0131yorum! \u201cB\u00f6lge\u201d olarak…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/41"}],"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=41"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/41\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/579"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=41"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=41"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}