{"id":19,"date":"2019-09-30T22:12:20","date_gmt":"2019-09-30T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/karin-guclendirme-saglamlastirma-islevi-egzersizleri-ve-faydalari-gucluyasa\/"},"modified":"2022-02-07T03:15:51","modified_gmt":"2022-02-07T00:15:51","slug":"karin-guclendirme-ve-saglamlastirma","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/en\/karin-strengthen-and-consolidate-the\/","title":{"rendered":"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits"},"content":{"rendered":"<p>The abdominal area is your center. Whether you are standing or moving, it doesn&#39;t matter. You will surely benefit from that point. Thanks to the abdominal exercises, the pelvic muscles, waist, hips and abdomen work in an ideal harmony. These exercises will make your sports or daily exercises more effective and provide balance and stability.<\/p>\n\n\n\n<p>S\u0131k\u0131 kar\u0131n kaslar\u0131, tenis topuna vurmaktan, araban\u0131z\u0131 temizlemenize kadar i\u00e7inde bulundu\u011funuz her aktiviteyi daha kolay hale getirebilmektedir. Ancak bu kaslar\u0131n ideal bir uyum i\u00e7erisinde \u00e7al\u0131\u015fmas\u0131 \u015fartt\u0131r, zay\u0131flamalar\u0131 durumunda ise bir\u00e7ok probleme yol a\u00e7acaklar\u0131 da&nbsp;g\u00f6z ard\u0131 edilmemelidir.<\/p>\n\n\n\n<h2>What Is Your Abdomen?<\/h2>\n\n\n\n<p>You probably think of the abdominal muscles when you call your abdomen like many people do. But abdominal muscles are not just those muscles, although they are an important part of the abdomen. You can think of the abdomen as a corset, these muscles consist of the front, side and back of your body.&nbsp;<\/p>\n\n\n\n<h2>Abdominal muscles<\/h2>\n\n\n\n<p>Many muscles are used to make abdominals. Here are the 3 most known muscles and their purposes: &nbsp;<\/p>\n\n\n\n<ul><li>Rectus Abdominus<\/li><li>External Oblique<\/li><li>Erector spiane&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-1_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>\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&nbsp; ve \u015f\u0131nav \u00e7ekerek ve pek \u00e7ok egzersiz ile de g\u00fc\u00e7lendirebilirsiniz.<\/p>\n\n\n\n<h2>Functions of the Abdomen<\/h2>\n\n\n\n<p>&nbsp; The function of the abdomen is to keep the spine in balance as a whole. Therefore, keeping the abdomen strong and controlling is essential for the best training performance.<\/p>\n\n\n\n<h3>Rectus Abdominus<\/h3>\n\n\n\n<p>The main function of the abdominal muscles is to allow the spine to provide enough flexibility.&nbsp;<\/p>\n\n\n\n<h3>obliques<\/h3>\n\n\n\n<p>These are: It turns the spine, flexes the spine sideways; and, like the abdominal muscles, obliques also stretch the spine.&nbsp;<\/p>\n\n\n\n<h3>Erector Spinae<\/h3>\n\n\n\n<p>This muscle group helps the spine to expand.&nbsp;<\/p>\n\n\n\n<h2>Benefits and Changes of Running Your Abdomen<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-2_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-2_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<h3>\u2713G\u00fc\u00e7<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-3_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>When you think of a boxer, you see that they take advantage of their bellies over the rotation for a punch of serious strength and impact.&nbsp;<br>\u200b<br>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 &nbsp;g\u00f6r\u00fclmektedir.<\/p>\n\n\n\n<p>Undoubtedly, when you think and analyze how these people do sports and how much they move, you will easily notice how they move a movement from the abdomen to the final result.<\/p>\n\n\n\n<h3>Ve Balance and Strength<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/en\/uploads\/7\/3\/3\/2\/73320461\/karin-guclendirme-ve-saglamlastirma-grafikler-4_orig.jpg\/\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-4.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>As mentioned earlier, the abdomen is like a corset, the stronger, the tighter and tougher it becomes. So your balance increases your control over these strengthening muscles.&nbsp;<\/p>\n\n\n\n<h3>Uygulama Exercise application quality<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/en\/uploads\/7\/3\/3\/2\/73320461\/karin-guclendirme-ve-saglamlastirma-grafikler-5_orig.jpg\/\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-5.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Whether you use your muscles with sports equipment or free weight exercises, you will probably feel your stomach working harder. This is because your body is busy trying and keeping the movement.<\/p>\n\n\n\n<p>If you see someone lying on his back, curving on his back, doing a bicep bending exercise, this would be a great example. Although it is arguable that this is beneficial as it helps to lift a very heavy weight, the truth is that it is not healthy for your back and you will become increasingly dependent on your waist to help this weight.<\/p>\n\n\n\n<p>If you had to keep your body steady or curved against a wall, would you have enough strength of the same weight alone to bend your biceps alone? Probably not. Because focusing on isolating and stretching the working main muscle ensures the safety of this muscle, which will achieve the best ROM and contraction, and does not depend on strengthening the muscles that serve to make the movement unsafe.<\/p>\n\n\n\n<h3>Azalt\u0131r Reduces low back pain and injury<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-6_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-6_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Weak abdominal muscles can potentially cause weak body posture, lower back pain, muscle injury.<\/p>\n\n\n\n<p>Example: If your waist is excessively strong and your abdominal muscles are weak, your waist will dominate keeping an exercise in balance or it will be activated during a sport. This not only causes pain, but can also change the positioning of your hips, causing some poor body postures or excessive compensation in the future. Therefore, ensuring that they work equally and in harmony will keep your posture and movement at their best.<\/p>\n\n\n\n<p>You will also be in contact with the abdomen with compound movements such as squat and deadlift; However, in tight \/ weak abdominal muscles, it will be difficult to perform body posture, causing pressure on certain parts of the body will make these movements more difficult.&nbsp;<\/p>\n\n\n\n<h2>5 exercises to strengthen the abdomen<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-7_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-7_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<h3>Exercise #1: Plank<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-8_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-8_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>M\u00fckemmel It is an excellent movement for beginners to protect the spine and to work out abdominal pressure of all abdominal muscles in harmony.<\/p>\n\n\n\n<p>\u2713 Keep feet flat. Lift your body with support from your toes - feet hip wide - remember to keep your muscles as tight as possible for balance.<br>\u200b<br>May\u0131n Do not disturb the posture, take a normal breath; do not bend your waist; try the exercise longer each time - 20, 30, 40 seconds.<\/p>\n\n\n\n<h3>Exercise #2: Russian twist<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-9_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-9_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Ayaklar\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda karn\u0131n\u0131z kesinlikle etkilenecektir, d\u00f6nme hareketi ise yanlar\u0131n\u0131zda&nbsp; 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<p>\u2713&nbsp;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. &nbsp;<br>\u200b<br>\u2713&nbsp;Di\u011fer taraf i\u00e7in tekrar etmeden \u00f6nce daralmay\u0131 1-2 saniye boyunca tutun ve tekrar edin.&nbsp;<\/p>\n\n\n\n<h3>Exercise #3: Ab wheel<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-10_1_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-10_1_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>This will test the control and balance of your abdominal muscles, set out with a small ROM and get even better in motion and even lower. When kneeling on the ground, start by grasping the abdominal roller with both hands (imagine kneeling push-ups) Always remember to keep the abdomen tight.<\/p>\n\n\n\n<p>\u2713&nbsp;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). &nbsp;<\/p>\n\n\n\n<p>\u2713&nbsp;Nefes vermeden \u00f6nde bir dakika kadar gerinin ve ba\u015flang\u0131\u00e7 noktas\u0131na geri d\u00f6n\u00fcp tekrar edin.&nbsp;<\/p>\n\n\n\n<h3>Exercise #4: Hanging leg raise<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-11_orig.jpg\" data-lightbox=\"gal[19]\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-11_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>\u200bBacaklar\u0131 as\u0131larak kald\u0131rman\u0131n amac\u0131, v\u00fccudunuzu hareketsiz tutmak ve bu duru\u015fu korurken tamamen &nbsp;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<p>\u2713&nbsp;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. &nbsp;<\/p>\n\n\n\n<p>\u200b\u2713Nefes verin ve 90 derecelik a\u00e7\u0131 yaratmak i\u00e7in bacaklar\u0131n\u0131z\u0131 kald\u0131rmaya ba\u015flay\u0131n &#8211;&nbsp;kas\u0131lmay\u0131 tutun ve tekrar etmeden \u00f6nce geri d\u00f6nd\u00fcr\u00fcn. &nbsp;<\/p>\n\n\n\n<h3>Exercise 5#: Cable wood chopper<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-12_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>&nbsp; Using wire gives you constant strength throughout the movement, this can be done from different angles and aims to rotate and contract the oblique muscles instead of generating strength! Assemble the handle with a spool and start by keeping it as high as possible.<\/p>\n\n\n\n<p>\u2713 Stand sideways, grasp the handle with one hand, stretch your other hand over your head, move your arms away from the flat-holding machine. &nbsp;<br>\u2713&nbsp;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.&nbsp;&nbsp;<\/p>\n\n\n\n<h2>Result<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/karin-guclendirme-ve-saglamlastirma-grafikler-13_orig.jpg\" alt=\"Abdominal Strengthening &amp; Firming | Function, Exercises and Benefits - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>\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&nbsp; egzersizlerini g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctecektir.<\/p>\n\n\n\n<p>For any sports game, the snow will keep you in balance and firm, in addition to providing a great powerhouse limit to use against your opponents. In daily life, you will be able to move effectively and stay in balance!<\/p>\n\n\n\n<p>Consider this important muscle group for a strong, tight, strong abdomen that will keep you working and moving to unleash your full potential. <\/p>\n\n\n\n<p><em>For other training programs and bodybuilding advice <a href=\"https:\/\/www.gucluyasa.com\/en\/body-building\/\">body building<\/a> check out our page!<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2>Share This Article <\/h2>\n\n\n\n<div class=\"shareaholic-canvas\" data-app=\"share_buttons\" data-app-id=\"25251480\"><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/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\/en\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"<a href=\"https:\/\/www.gucluyasa.com\/en\/makaleler\/vucut-gelistirme\/antrenmanlar\/\" rel=\"category tag\">Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/en\/makaleler\/vucut-gelistirme\/antrenmanlar\/kas-gruplarina-gore-antrenmanlar\/karin\/\" rel=\"category tag\">Kar\u0131n<\/a> <a href=\"https:\/\/www.gucluyasa.com\/en\/makaleler\/vucut-gelistirme\/antrenmanlar\/kas-gruplarina-gore-antrenmanlar\/\" rel=\"category tag\">Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/en\/makaleler\/vucut-gelistirme\/\" rel=\"category tag\">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&hellip;","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.7.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kar\u0131n G\u00fc\u00e7lendirme &amp; 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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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&hellip;","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}