{"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\/es\/karin-fortalecer-y-consolidar-el\/","title":{"rendered":"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios"},"content":{"rendered":"<p>El \u00e1rea abdominal es tu centro. Ya sea que est\u00e9 de pie o en movimiento, no importa. Seguramente te beneficiar\u00e1s de ese punto. Gracias a los ejercicios abdominales, los m\u00fasculos p\u00e9lvicos, la cintura, las caderas y el abdomen trabajan en una armon\u00eda ideal. Estos ejercicios har\u00e1n que sus deportes o ejercicios diarios sean m\u00e1s efectivos y proporcionar\u00e1n equilibrio y estabilidad.<\/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>\u00bfCu\u00e1l es tu abdomen?<\/h2>\n\n\n\n<p>Probablemente piense en los m\u00fasculos abdominales cuando llame a su abdomen como lo hacen muchas personas. Pero los m\u00fasculos abdominales no son solo estos m\u00fasculos, aunque son una parte importante del abdomen. Puede pensar en el abdomen como un cors\u00e9, estos m\u00fasculos consisten en la parte frontal, lateral y posterior de su cuerpo.&nbsp;<\/p>\n\n\n\n<h2>M\u00fasculos abdominales<\/h2>\n\n\n\n<p>Muchos m\u00fasculos se usan para hacer abdominales. Aqu\u00ed est\u00e1n los 3 m\u00fasculos m\u00e1s conocidos y sus objetivos: &nbsp;<\/p>\n\n\n\n<ul><li>Rectus Abdominus<\/li><li>Oblicuo externo<\/li><li>Erector espiane&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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - 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>Funciones del abdomen<\/h2>\n\n\n\n<p>&nbsp; La funci\u00f3n del abdomen es equilibrar la columna como un todo. Por lo tanto, mantener el abdomen fuerte y controlado es esencial para el mejor rendimiento de entrenamiento.<\/p>\n\n\n\n<h3>Rectus Abdominus<\/h3>\n\n\n\n<p>La funci\u00f3n principal de los m\u00fasculos abdominales es permitir que la columna proporcione suficiente flexibilidad.&nbsp;<\/p>\n\n\n\n<h3>oblicuos<\/h3>\n\n\n\n<p>Estos son: gira la columna vertebral, flexiona la columna lateralmente; y, como los m\u00fasculos abdominales, los oblicuos tambi\u00e9n estiran la columna vertebral.&nbsp;<\/p>\n\n\n\n<h3>Erector de la columna<\/h3>\n\n\n\n<p>Este grupo muscular ayuda a que la columna se expanda.&nbsp;<\/p>\n\n\n\n<h2>Beneficios y cambios de ejecutar su 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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - 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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>Cuando piensas en un boxeador, ves que se aprovechan de sus vientres sobre la rotaci\u00f3n para dar un golpe de fuerza e impacto.&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>Sin lugar a dudas, cuando piense y analice c\u00f3mo hacen deporte estas personas y cu\u00e1nto se mueven, notar\u00e1 f\u00e1cilmente c\u00f3mo mueven un movimiento desde el abdomen hasta el resultado final.<\/p>\n\n\n\n<h3>Ve equilibrio y fuerza<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/es\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Como se mencion\u00f3 anteriormente, el abdomen es como un cors\u00e9, cuanto m\u00e1s fuerte, m\u00e1s apretado y m\u00e1s duro se vuelve. Por lo tanto, su equilibrio aumenta su control sobre estos m\u00fasculos fortalecidos.&nbsp;<\/p>\n\n\n\n<h3>Uygulama ejercicio de calidad de la aplicaci\u00f3n<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/es\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Ya sea que use sus m\u00fasculos con equipos deportivos o ejercicios de peso libre, probablemente sentir\u00e1 que su est\u00f3mago trabaja m\u00e1s duro. La raz\u00f3n de esto es que su cuerpo est\u00e1 ocupado intentando y manteniendo el movimiento.<\/p>\n\n\n\n<p>Si ve a alguien acostado boca arriba, curv\u00e1ndose boca arriba, haciendo un ejercicio de flexi\u00f3n de b\u00edceps, este ser\u00eda un gran ejemplo. Aunque es discutible que esto sea beneficioso, ya que ayuda a levantar un peso muy pesado, la verdad es que no es saludable para la espalda y depender\u00e1 cada vez m\u00e1s de su cintura para ayudar a este peso.<\/p>\n\n\n\n<p>Si tuvieras que mantener tu cuerpo firme o curvado contra una pared, \u00bftendr\u00edas la fuerza suficiente del mismo peso solo para doblar tus b\u00edceps solo? Probablemente no. Porque concentrarse en aislar y estirar el m\u00fasculo principal de trabajo garantiza la seguridad de este m\u00fasculo, que lograr\u00e1 la mejor ROM y contracci\u00f3n, y no depende del fortalecimiento de los m\u00fasculos que sirven para hacer que el movimiento sea inseguro.<\/p>\n\n\n\n<h3>Azalt\u0131r Reduce el dolor y las lesiones de la parte baja de la espalda.<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Los m\u00fasculos abdominales d\u00e9biles pueden causar una postura corporal d\u00e9bil, dolor lumbar y lesiones musculares.<\/p>\n\n\n\n<p>Ejemplo: si su cintura es excesivamente fuerte y sus m\u00fasculos abdominales son d\u00e9biles, su cintura dominar\u00e1 manteniendo un ejercicio en equilibrio o se activar\u00e1 durante un deporte. Esto no solo causa dolor, sino que tambi\u00e9n puede cambiar la posici\u00f3n de sus caderas, causando algunas malas posturas corporales o una compensaci\u00f3n excesiva en el futuro. Por lo tanto, asegurarse de que funcionen por igual y en armon\u00eda mantendr\u00e1 su postura y movimiento en su mejor momento.<\/p>\n\n\n\n<p>Tambi\u00e9n estar\u00e1s en contacto con el abdomen con movimientos compuestos como sentadillas y peso muerto; sin embargo, en los m\u00fasculos abdominales tensos \/ d\u00e9biles, ser\u00e1 dif\u00edcil realizar una postura corporal, ya que presionar ciertas partes del cuerpo har\u00e1 que estos movimientos sean m\u00e1s dif\u00edciles.&nbsp;<\/p>\n\n\n\n<h2>5 ejercicios para fortalecer el 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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<h3>Ejercicio #1: tabl\u00f3n<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>M\u00fckemmel Es un excelente movimiento para principiantes para proteger la columna vertebral y trabajar la presi\u00f3n abdominal de todos los m\u00fasculos abdominales en armon\u00eda.<\/p>\n\n\n\n<p>\u2713 Mantenga los pies planos. Levante su cuerpo con el apoyo de los dedos de los pies (pies, caderas anchas), recuerde mantener los m\u00fasculos lo m\u00e1s apretados posible para mantener el equilibrio.<br>\u200b<br>May\u0131n No perturbe la postura, respire normalmente; no doble la cintura; intente el ejercicio m\u00e1s tiempo cada vez: 20, 30, 40 segundos.<\/p>\n\n\n\n<h3>Ejercicio #2: giro ruso<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - 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>Ejercicio #3: rueda Ab<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>Esto pondr\u00e1 a prueba el control y el equilibrio de los m\u00fasculos abdominales, se iniciar\u00e1 con una ROM peque\u00f1a y se pondr\u00e1 a\u00fan mejor en movimiento. Al arrodillarse en el suelo, comience agarrando el rodillo abdominal con ambas manos (imagine flexiones de rodillas). Recuerde siempre mantener el abdomen apretado.<\/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>Ejercicio #4: elevaci\u00f3n de la pierna colgante<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - 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>Ejercicio 5#: cortador de madera por cable<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>&nbsp; \u00a1El uso de alambre le brinda fuerza constante durante todo el movimiento, esto puede hacerse desde diferentes \u00e1ngulos y tiene como objetivo rotar y contraer los m\u00fasculos oblicuos en lugar de generar fuerza! Ensamble el mango con un carrete y comience manteni\u00e9ndolo lo m\u00e1s alto posible.<\/p>\n\n\n\n<p>\u2713 P\u00e1rese de lado, agarre el asa con una mano, estire la otra mano sobre su cabeza, aleje los brazos de la m\u00e1quina de sujeci\u00f3n plana. &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>resultar<\/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=\"Fortalecimiento abdominal y reafirmante | Funci\u00f3n, ejercicios y beneficios - 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>Para cualquier juego deportivo, la nieve te mantendr\u00e1 en equilibrio y firme, adem\u00e1s de darte un gran l\u00edmite de suministro de energ\u00eda para usar contra tus oponentes. \u00a1En la vida diaria, podr\u00e1 moverse con eficacia y mantenerse en equilibrio!<\/p>\n\n\n\n<p>Considere este importante grupo muscular para un abdomen fuerte, apretado y fuerte que lo mantendr\u00e1 trabajando y movi\u00e9ndose para liberar todo su potencial. <\/p>\n\n\n\n<p><em>Para otros programas de entrenamiento y consejos de culturismo <a href=\"https:\/\/www.gucluyasa.com\/es\/cuerpo-desarrollo\/\">culturismo<\/a> echa un vistazo a nuestra p\u00e1gina!<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2>Comparte este art\u00edculo <\/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\/es\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"<a href=\"https:\/\/www.gucluyasa.com\/es\/makaleler\/vucut-gelistirme\/antrenmanlar\/\" rel=\"category tag\">Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/es\/makaleler\/vucut-gelistirme\/antrenmanlar\/kas-gruplarina-gore-antrenmanlar\/karin\/\" rel=\"category tag\">Kar\u0131n<\/a> <a href=\"https:\/\/www.gucluyasa.com\/es\/makaleler\/vucut-gelistirme\/antrenmanlar\/kas-gruplarina-gore-antrenmanlar\/\" rel=\"category tag\">Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/es\/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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