{"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\/ru\/karin-%d1%83%d0%ba%d1%80%d0%b5%d0%bf%d0%bb%d0%b5%d0%bd%d0%b8%d1%8f-%d0%b8-%d0%ba%d0%be%d0%bd%d1%81%d0%be%d0%bb%d0%b8%d0%b4%d0%b8%d1%80%d0%be%d0%b2%d0%b0%d1%82%d1%8c\/","title":{"rendered":"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430"},"content":{"rendered":"<p>\u0411\u0440\u044e\u0448\u043d\u0430\u044f \u043f\u043e\u043b\u043e\u0441\u0442\u044c - \u0432\u0430\u0448 \u0446\u0435\u043d\u0442\u0440. \u0421\u0442\u043e\u0438\u0442\u0435 \u043b\u0438 \u0432\u044b \u0438\u043b\u0438 \u0434\u0432\u0438\u0433\u0430\u0435\u0442\u0435\u0441\u044c, \u044d\u0442\u043e \u043d\u0435 \u0438\u043c\u0435\u0435\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u044f. \u0412\u044b \u043d\u0430\u0432\u0435\u0440\u043d\u044f\u043a\u0430 \u0432\u044b\u0438\u0433\u0440\u0430\u0435\u0442\u0435 \u043e\u0442 \u044d\u0442\u043e\u0433\u043e \u043c\u043e\u043c\u0435\u043d\u0442\u0430. \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0431\u0440\u044e\u0448\u043d\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c \u043c\u044b\u0448\u0446\u044b \u0442\u0430\u0437\u0430, \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u044b, \u0431\u0435\u0434\u0435\u0440 \u0438 \u0436\u0438\u0432\u043e\u0442\u0430 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0432 \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0439 \u0433\u0430\u0440\u043c\u043e\u043d\u0438\u0438. \u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u0434\u0435\u043b\u0430\u044e\u0442 \u0432\u0430\u0448\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0435 \u0438\u043b\u0438 \u0435\u0436\u0435\u0434\u043d\u0435\u0432\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0431\u043e\u043b\u0435\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c\u0438 \u0438 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0430\u0442 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0435 \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c.<\/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>\u041a\u0430\u043a\u043e\u0439 \u0443 \u0442\u0435\u0431\u044f \u0436\u0438\u0432\u043e\u0442?<\/h2>\n\n\n\n<p>\u0412\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u0434\u0443\u043c\u0430\u0435\u0442\u0435 \u043e \u043c\u044b\u0448\u0446\u0430\u0445 \u0436\u0438\u0432\u043e\u0442\u0430, \u043a\u043e\u0433\u0434\u0430 \u043d\u0430\u0437\u044b\u0432\u0430\u0435\u0442\u0435 \u0436\u0438\u0432\u043e\u0442, \u043a\u0430\u043a \u044d\u0442\u043e \u0434\u0435\u043b\u0430\u044e\u0442 \u043c\u043d\u043e\u0433\u0438\u0435 \u043b\u044e\u0434\u0438. \u041d\u043e \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430 - \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u043c\u044b\u0448\u0446\u044b, \u0445\u043e\u0442\u044f \u043e\u043d\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0432\u0430\u0436\u043d\u043e\u0439 \u0447\u0430\u0441\u0442\u044c\u044e \u0436\u0438\u0432\u043e\u0442\u0430. \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0443\u043c\u0430\u0442\u044c \u043e \u0436\u0438\u0432\u043e\u0442\u0435 \u043a\u0430\u043a \u043e \u043a\u043e\u0440\u0441\u0435\u0442\u0435, \u044d\u0442\u0438 \u043c\u044b\u0448\u0446\u044b \u0441\u043e\u0441\u0442\u043e\u044f\u0442 \u0438\u0437 \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439, \u0431\u043e\u043a\u043e\u0432\u043e\u0439 \u0438 \u0437\u0430\u0434\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0435\u0439 \u0442\u0435\u043b\u0430.&nbsp;<\/p>\n\n\n\n<h2>\u041c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430<\/h2>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442\u0441\u044f \u0434\u043b\u044f \u0441\u043e\u0437\u0434\u0430\u043d\u0438\u044f \u0431\u0440\u044e\u0448\u043d\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430. \u0412\u043e\u0442 3 \u0441\u0430\u043c\u044b\u0445 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u044b\u0445 \u043c\u044b\u0448\u0446 \u0438 \u0438\u0445 \u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435: &nbsp;<\/p>\n\n\n\n<ul><li>Rectus Abdominus<\/li><li>\u0412\u043d\u0435\u0448\u043d\u044f\u044f \u043a\u043e\u0441\u0430\u044f<\/li><li>\u042d\u0440\u0435\u043a\u0442\u043e\u0440 \u0421\u043f\u0438\u0430\u043d&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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - 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>\u0424\u0443\u043d\u043a\u0446\u0438\u0438 \u0436\u0438\u0432\u043e\u0442\u0430<\/h2>\n\n\n\n<p>&nbsp; \u0424\u0443\u043d\u043a\u0446\u0438\u044f \u0436\u0438\u0432\u043e\u0442\u0430 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0438 \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430 \u0432 \u0446\u0435\u043b\u043e\u043c. \u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0436\u0438\u0432\u043e\u0442\u0430 \u043a\u0440\u0435\u043f\u043a\u0438\u043c \u0438 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u043c \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b\u043c \u0443\u0441\u043b\u043e\u0432\u0438\u0435\u043c \u0434\u043b\u044f \u043b\u0443\u0447\u0448\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0445 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u043e\u0432.<\/p>\n\n\n\n<h3>Rectus Abdominus<\/h3>\n\n\n\n<p>\u041e\u0441\u043d\u043e\u0432\u043d\u0430\u044f \u0444\u0443\u043d\u043a\u0446\u0438\u044f \u043c\u044b\u0448\u0446 \u0436\u0438\u0432\u043e\u0442\u0430 \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0437\u0432\u043e\u043b\u0438\u0442\u044c \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0443 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442\u044c \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u0443\u044e \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u044c.&nbsp;<\/p>\n\n\n\n<h3>\u043a\u043e\u0441\u044b\u0435<\/h3>\n\n\n\n<p>\u042d\u0442\u043e: \u043e\u043d \u043f\u043e\u0432\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u0435\u0442 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a, \u0441\u0433\u0438\u0431\u0430\u0435\u0442 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a \u0432\u0431\u043e\u043a; \u0438, \u043f\u043e\u0434\u043e\u0431\u043d\u043e \u043c\u044b\u0448\u0446\u0430\u043c \u0431\u0440\u044e\u0448\u043d\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430, \u043a\u043e\u0441\u044b\u0435 \u0441\u0442\u043e\u0440\u043e\u043d\u044b \u0442\u0430\u043a\u0436\u0435 \u0440\u0430\u0441\u0442\u044f\u0433\u0438\u0432\u0430\u044e\u0442 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a.&nbsp;<\/p>\n\n\n\n<h3>\u042d\u0440\u0435\u043a\u0442\u043e\u0440 \u0421\u043f\u0438\u043d\u0430\u044d<\/h3>\n\n\n\n<p>\u042d\u0442\u0430 \u0433\u0440\u0443\u043f\u043f\u0430 \u043c\u044b\u0448\u0446 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0443 \u0440\u0430\u0441\u0448\u0438\u0440\u044f\u0442\u044c\u0441\u044f.&nbsp;<\/p>\n\n\n\n<h2>\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0438\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u044f \u0440\u0430\u0431\u043e\u0442\u044b \u0432\u0430\u0448\u0435\u0433\u043e \u0436\u0438\u0432\u043e\u0442\u0430<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - 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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>\u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u0443\u043c\u0430\u0435\u0442\u0435 \u043e \u0431\u043e\u043a\u0441\u0435\u0440\u0435, \u0432\u044b \u0432\u0438\u0434\u0438\u0442\u0435, \u0447\u0442\u043e \u043e\u043d\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442 \u0441\u0432\u043e\u0438 \u0436\u0438\u0432\u043e\u0442\u044b \u043d\u0430\u0434 \u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435\u043c \u0434\u043b\u044f \u0443\u0434\u0430\u0440\u0430 \u0441\u0435\u0440\u044c\u0435\u0437\u043d\u043e\u0439 \u0441\u0438\u043b\u044b \u0438 \u0443\u0434\u0430\u0440\u0430.&nbsp;<br>\u0412\u0437\u0430\u0438\u043c\u043e\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0441 \u0434\u0440\u0443\u0433\u0438\u043c\u0438 \u043b\u044e\u0434\u044c\u043c\u0438<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>\u041d\u0435\u0441\u043e\u043c\u043d\u0435\u043d\u043d\u043e, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0434\u0443\u043c\u0430\u0435\u0442\u0435 \u0438 \u0430\u043d\u0430\u043b\u0438\u0437\u0438\u0440\u0443\u0435\u0442\u0435, \u043a\u0430\u043a \u044d\u0442\u0438 \u043b\u044e\u0434\u0438 \u0437\u0430\u043d\u0438\u043c\u0430\u044e\u0442\u0441\u044f \u0441\u043f\u043e\u0440\u0442\u043e\u043c \u0438 \u043a\u0430\u043a \u043c\u043d\u043e\u0433\u043e \u043e\u043d\u0438 \u0434\u0432\u0438\u0433\u0430\u044e\u0442\u0441\u044f, \u0432\u044b \u043b\u0435\u0433\u043a\u043e \u0437\u0430\u043c\u0435\u0442\u0438\u0442\u0435, \u043a\u0430\u043a \u043e\u043d\u0438 \u043f\u0435\u0440\u0435\u043c\u0435\u0449\u0430\u044e\u0442 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043e\u0442 \u0436\u0438\u0432\u043e\u0442\u0430 \u043a \u043a\u043e\u043d\u0435\u0447\u043d\u043e\u043c\u0443 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0443.<\/p>\n\n\n\n<h3>Ve \u0411\u0430\u043b\u0430\u043d\u0441 \u0438 \u0421\u0438\u043b\u0430<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/ru\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>\u041a\u0430\u043a \u0443\u043f\u043e\u043c\u0438\u043d\u0430\u043b\u043e\u0441\u044c \u0440\u0430\u043d\u0435\u0435, \u0436\u0438\u0432\u043e\u0442 \u043f\u043e\u0445\u043e\u0436 \u043d\u0430 \u043a\u043e\u0440\u0441\u0435\u0442, \u0447\u0435\u043c \u043e\u043d \u0441\u0438\u043b\u044c\u043d\u0435\u0435, \u0442\u0435\u043c \u043a\u0440\u0435\u043f\u0447\u0435 \u0438 \u043a\u0440\u0435\u043f\u0447\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0441\u044f. \u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u0432\u0430\u0448 \u0431\u0430\u043b\u0430\u043d\u0441 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0432\u0430\u0448 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u043d\u0430\u0434 \u044d\u0442\u0438\u043c\u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e\u0449\u0438\u043c\u0438 \u043c\u044b\u0448\u0446\u0430\u043c\u0438.&nbsp;<\/p>\n\n\n\n<h3>\u0423\u0439\u0433\u0443\u043b\u0430\u043c\u0430 \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u0440\u0438\u043c\u0435\u043d\u0435\u043d\u0438\u044f<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gucluyasa.com\/ru\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u043c\u044b\u0448\u0446\u044b \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u0433\u043e \u0438\u043d\u0432\u0435\u043d\u0442\u0430\u0440\u044f \u0438\u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u044f\u043c\u0438, \u0432\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435, \u0447\u0442\u043e \u0432\u0430\u0448 \u0436\u0435\u043b\u0443\u0434\u043e\u043a \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u0441\u0438\u043b\u044c\u043d\u0435\u0435. \u042d\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0437\u0430\u043d\u044f\u0442\u043e \u043f\u043e\u043f\u044b\u0442\u043a\u0430\u043c\u0438 \u0438 \u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f.<\/p>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0432\u0438\u0434\u0438\u0442\u0435 \u043a\u043e\u0433\u043e-\u0442\u043e, \u043b\u0435\u0436\u0430\u0449\u0435\u0433\u043e \u043d\u0430 \u0441\u043f\u0438\u043d\u0435, \u0438\u0437\u0433\u0438\u0431\u0430\u044e\u0449\u0435\u0433\u043e\u0441\u044f \u043d\u0430 \u0441\u043f\u0438\u043d\u0435, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044e\u0449\u0435\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u0438\u0437\u0433\u0438\u0431 \u0431\u0438\u0446\u0435\u043f\u0441\u0430, \u044d\u0442\u043e \u0431\u0443\u0434\u0435\u0442 \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u043c \u043f\u0440\u0438\u043c\u0435\u0440\u043e\u043c. \u0425\u043e\u0442\u044f \u043c\u043e\u0436\u043d\u043e \u0443\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u0442\u044c, \u0447\u0442\u043e \u044d\u0442\u043e \u043f\u043e\u043b\u0435\u0437\u043d\u043e, \u0442\u0430\u043a \u043a\u0430\u043a \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u043e\u0447\u0435\u043d\u044c \u0442\u044f\u0436\u0435\u043b\u044b\u0439 \u0432\u0435\u0441, \u043f\u0440\u0430\u0432\u0434\u0430 \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u044d\u0442\u043e \u043d\u0435 \u043f\u043e\u043b\u0435\u0437\u043d\u043e \u0434\u043b\u044f \u0432\u0430\u0448\u0435\u0439 \u0441\u043f\u0438\u043d\u044b, \u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0432\u0441\u0435 \u0431\u043e\u043b\u044c\u0448\u0435 \u0437\u0430\u0432\u0438\u0441\u0435\u0442\u044c \u043e\u0442 \u0441\u0432\u043e\u0435\u0439 \u0442\u0430\u043b\u0438\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u044d\u0442\u043e\u043c\u0443 \u0432\u0435\u0441\u0443.<\/p>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0431\u044b \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u043b\u0438 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0441\u0432\u043e\u0435 \u0442\u0435\u043b\u043e \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u043c \u0438\u043b\u0438 \u0438\u0437\u043e\u0433\u043d\u0443\u0442\u044b\u043c \u043a \u0441\u0442\u0435\u043d\u0435, \u0445\u0432\u0430\u0442\u0438\u043b\u043e \u0431\u044b \u0432\u0430\u043c \u0441\u0438\u043b\u044b \u043e\u0434\u043d\u043e\u0433\u043e \u0432\u0435\u0441\u0430, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0433\u043d\u0443\u0442\u044c \u0431\u0438\u0446\u0435\u043f\u0441 \u0432 \u043e\u0434\u0438\u043d\u043e\u0447\u043a\u0443? \u041d\u0430\u0432\u0435\u0440\u043d\u043e\u0435, \u043d\u0435\u0442. \u041f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0435\u043d\u0438\u0435 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f \u043d\u0430 \u0438\u0437\u043e\u043b\u044f\u0446\u0438\u0438 \u0438 \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u0438 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0449\u0435\u0439 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u0439 \u043c\u044b\u0448\u0446\u044b \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c \u044d\u0442\u043e\u0439 \u043c\u044b\u0448\u0446\u044b, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442 \u043d\u0430\u0438\u043b\u0443\u0447\u0448\u0435\u0435 \u041f\u0417\u0423 \u0438 \u0441\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u0438\u0435, \u0438 \u043d\u0435 \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u043e\u0442 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0434\u0435\u043b\u0430\u044e\u0442 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043d\u0435\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u043c.<\/p>\n\n\n\n<h3>Azalt\u0131r \u0423\u043c\u0435\u043d\u044c\u0448\u0430\u0435\u0442 \u0431\u043e\u043b\u044c \u0432 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435 \u0438 \u0442\u0440\u0430\u0432\u043c\u044b<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>\u0421\u043b\u0430\u0431\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b\u044c\u043d\u043e \u0432\u044b\u0437\u044b\u0432\u0430\u0442\u044c \u0441\u043b\u0430\u0431\u0443\u044e \u043e\u0441\u0430\u043d\u043a\u0443, \u0431\u043e\u043b\u044c \u0432 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435, \u0442\u0440\u0430\u0432\u043c\u044b \u043c\u044b\u0448\u0446.<\/p>\n\n\n\n<p>\u041f\u0440\u0438\u043c\u0435\u0440: \u0435\u0441\u043b\u0438 \u0432\u0430\u0448\u0430 \u0442\u0430\u043b\u0438\u044f \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e \u0441\u0438\u043b\u044c\u043d\u0430, \u0430 \u043c\u044b\u0448\u0446\u044b \u0436\u0438\u0432\u043e\u0442\u0430 \u0441\u043b\u0430\u0431\u044b, \u0432\u0430\u0448\u0430 \u0442\u0430\u043b\u0438\u044f \u0431\u0443\u0434\u0435\u0442 \u0434\u043e\u043c\u0438\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0438, \u0438\u043b\u0438 \u043e\u043d\u043e \u0431\u0443\u0434\u0435\u0442 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u043e \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u043f\u043e\u0440\u0442\u0430. \u042d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u044b\u0437\u044b\u0432\u0430\u0435\u0442 \u0431\u043e\u043b\u044c, \u043d\u043e \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442 \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0432\u0430\u0448\u0438\u0445 \u0431\u0435\u0434\u0435\u0440, 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\u043e\u0431\u0440\u0430\u0437\u043e\u043c.<\/p>\n\n\n\n<p>\u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u0431\u0443\u0434\u0435\u0442\u0435 \u0432 \u043a\u043e\u043d\u0442\u0430\u043a\u0442\u0435 \u0441 \u0436\u0438\u0432\u043e\u0442\u043e\u043c \u043f\u0440\u0438 \u0441\u043b\u043e\u0436\u043d\u044b\u0445 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f\u0445, \u0442\u0430\u043a\u0438\u0445 \u043a\u0430\u043a \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u0442\u044f\u0433\u0430; \u041e\u0434\u043d\u0430\u043a\u043e \u0432 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u044b\u0445 \/ \u0441\u043b\u0430\u0431\u044b\u0445 \u043c\u044b\u0448\u0446\u0430\u0445 \u0436\u0438\u0432\u043e\u0442\u0430 \u0431\u0443\u0434\u0435\u0442 \u0442\u0440\u0443\u0434\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u043e\u0441\u0430\u043d\u043a\u0443 \u0442\u0435\u043b\u0430, \u0442\u0430\u043a \u043a\u0430\u043a \u0434\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430 \u0437\u0430\u0442\u0440\u0443\u0434\u043d\u0438\u0442 \u044d\u0442\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f.&nbsp;<\/p>\n\n\n\n<h2>5 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u0436\u0438\u0432\u043e\u0442\u0430<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<h3>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #1: \u041f\u043b\u0430\u043d\u043a\u0430<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>M\u00fckemmel \u042d\u0442\u043e \u043e\u0442\u043b\u0438\u0447\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445, \u0447\u0442\u043e\u0431\u044b \u0437\u0430\u0449\u0438\u0442\u0438\u0442\u044c \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a \u0438 \u0433\u0430\u0440\u043c\u043e\u043d\u0438\u0447\u043d\u043e \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0431\u0440\u044e\u0448\u043d\u043e\u0435 \u0434\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u0432\u0441\u0435\u0445 \u043c\u044b\u0448\u0446 \u0436\u0438\u0432\u043e\u0442\u0430.<\/p>\n\n\n\n<p>\u2713 \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0440\u043e\u0432\u043d\u043e\u043c \u043c\u0435\u0441\u0442\u0435. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0441\u0432\u043e\u0435 \u0442\u0435\u043b\u043e, \u043e\u043f\u0438\u0440\u0430\u044f\u0441\u044c \u043d\u0430 \u043f\u0430\u043b\u044c\u0446\u044b \u043d\u043e\u0433 - \u0448\u0438\u0440\u043e\u043a\u0438\u0435 \u0431\u0435\u0434\u0440\u0430 - \u043d\u0435 \u0437\u0430\u0431\u044b\u0432\u0430\u0439\u0442\u0435 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u043f\u043b\u043e\u0442\u043d\u0435\u0435 \u0434\u043b\u044f \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f.<br>\u0412\u0437\u0430\u0438\u043c\u043e\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0441 \u0434\u0440\u0443\u0433\u0438\u043c\u0438 \u043b\u044e\u0434\u044c\u043c\u0438<br>May\u0131n \u041d\u0435 \u043d\u0430\u0440\u0443\u0448\u0430\u0439\u0442\u0435 \u043e\u0441\u0430\u043d\u043a\u0443, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043d\u043e\u0440\u043c\u0430\u043b\u044c\u043d\u044b\u0439 \u0432\u0434\u043e\u0445; \u043d\u0435 \u0441\u0433\u0438\u0431\u0430\u0439\u0442\u0435 \u0441\u0432\u043e\u044e \u0442\u0430\u043b\u0438\u044e; \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u0436\u0434\u044b\u0439 \u0440\u0430\u0437 - 20, 30, 40 \u0441\u0435\u043a\u0443\u043d\u0434.<\/p>\n\n\n\n<h3>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #2: \u0440\u0443\u0441\u0441\u043a\u0438\u0439 \u043f\u043e\u0432\u043e\u0440\u043e\u0442<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - 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>\u0412\u0437\u0430\u0438\u043c\u043e\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0441 \u0434\u0440\u0443\u0433\u0438\u043c\u0438 \u043b\u044e\u0434\u044c\u043c\u0438<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>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #3: \u043a\u043e\u043b\u0435\u0441\u043e 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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/a><\/figure>\n\n\n\n<p>\u042d\u0442\u043e \u043f\u0440\u043e\u0432\u0435\u0440\u0438\u0442 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0438 \u0431\u0430\u043b\u0430\u043d\u0441 \u0432\u0430\u0448\u0438\u0445 \u043c\u044b\u0448\u0446 \u0431\u0440\u044e\u0448\u043d\u043e\u0433\u043e \u043f\u0440\u0435\u0441\u0441\u0430, \u043f\u043e\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u0445 \u0441 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u043c \u041f\u0417\u0423, \u0438 \u0441\u0442\u0430\u043d\u0435\u0442 \u0435\u0449\u0435 \u043b\u0443\u0447\u0448\u0435 \u0432 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438 \u0438 \u0434\u0430\u0436\u0435 \u043d\u0438\u0436\u0435. \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u043d\u0430 \u0437\u0435\u043c\u043b\u0435, \u043d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u0445\u0432\u0430\u0442\u0430\u0439\u0442\u0435\u0441\u044c \u0437\u0430 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u0432\u0430\u043b\u0438\u043a (\u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043e\u0442\u0436\u0438\u043c\u0430\u043d\u0438\u044f \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u044f\u0445).<\/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>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 #4: \u041f\u043e\u0434\u043d\u044f\u0442\u0438\u0435 \u043f\u043e\u0434\u043d\u044f\u0442\u043e\u0439 \u043d\u043e\u0433\u0438<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - 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>\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 5#: \u041a\u0430\u0431\u0435\u043b\u044c\u043d\u044b\u0439 \u0438\u0437\u043c\u0435\u043b\u044c\u0447\u0438\u0442\u0435\u043b\u044c \u0434\u0440\u0435\u0432\u0435\u0441\u0438\u043d\u044b<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - G\u00dc\u00c7L\u00dcYA\u015eA\"\/><\/figure>\n\n\n\n<p>&nbsp; \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u043f\u0440\u043e\u0432\u043e\u043b\u043e\u043a\u0438 \u0434\u0430\u0435\u0442 \u0432\u0430\u043c \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u0443\u044e \u0441\u0438\u043b\u0443 \u043d\u0430 \u043f\u0440\u043e\u0442\u044f\u0436\u0435\u043d\u0438\u0438 \u0432\u0441\u0435\u0433\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u044d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u0441\u0434\u0435\u043b\u0430\u043d\u043e \u043f\u043e\u0434 \u0440\u0430\u0437\u043d\u044b\u043c\u0438 \u0443\u0433\u043b\u0430\u043c\u0438 \u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043e \u043d\u0430 \u0442\u043e, \u0447\u0442\u043e\u0431\u044b \u0432\u0440\u0430\u0449\u0430\u0442\u044c \u0438 \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u0442\u044c \u043a\u043e\u0441\u044b\u0435 \u043c\u044b\u0448\u0446\u044b, \u0430 \u043d\u0435 \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u0442\u044c \u0441\u0438\u043b\u0443! \u0421\u043e\u0431\u0435\u0440\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0443 \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043a\u0430\u0442\u0443\u0448\u043a\u0438 \u0438 \u043d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0435\u0435 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u0448\u0435.<\/p>\n\n\n\n<p>\u2713 \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0441\u0431\u043e\u043a\u0443, \u0432\u043e\u0437\u044c\u043c\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u0440\u0443\u0447\u043a\u0443 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439, \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u0434\u0440\u0443\u0433\u0443\u044e \u0440\u0443\u043a\u0443 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439, \u043e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043e\u0442 \u043f\u043b\u043e\u0441\u043a\u043e\u0433\u043e \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044e\u0449\u0435\u0433\u043e \u0443\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u0430. &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>\u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442<\/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=\"\u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438 | \u0424\u0443\u043d\u043a\u0446\u0438\u044f, \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 - 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>\u0412 \u043b\u044e\u0431\u043e\u0439 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u043e\u0439 \u0438\u0433\u0440\u0435 \u0441\u043d\u0435\u0433 \u0431\u0443\u0434\u0435\u0442 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0432\u0430\u0441 \u0432 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0438 \u0438 \u0443\u043f\u0440\u0443\u0433\u043e\u0441\u0442\u0438, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0434\u0430\u0441\u0442 \u0432\u0430\u043c \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0437\u0430\u043f\u0430\u0441 \u044d\u043d\u0435\u0440\u0433\u0438\u0438 \u0434\u043b\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u0440\u043e\u0442\u0438\u0432 \u0432\u0430\u0448\u0438\u0445 \u043f\u0440\u043e\u0442\u0438\u0432\u043d\u0438\u043a\u043e\u0432. \u0412 \u043f\u043e\u0432\u0441\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0439 \u0436\u0438\u0437\u043d\u0438 \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f \u0438 \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u0432 \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u0438!<\/p>\n\n\n\n<p>\u0420\u0430\u0441\u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435 \u044d\u0442\u0443 \u0432\u0430\u0436\u043d\u0443\u044e \u0433\u0440\u0443\u043f\u043f\u0443 \u043c\u044b\u0448\u0446 \u0434\u043b\u044f \u0441\u0438\u043b\u044c\u043d\u043e\u0433\u043e, \u043f\u043b\u043e\u0442\u043d\u043e\u0433\u043e, \u0441\u0438\u043b\u044c\u043d\u043e\u0433\u043e \u0436\u0438\u0432\u043e\u0442\u0430, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0431\u0443\u0434\u0435\u0442 \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0432\u0430\u0441 \u0432 \u0440\u0430\u0431\u043e\u0442\u0435 \u0438 \u0434\u0432\u0438\u0433\u0430\u0442\u044c\u0441\u044f, \u0447\u0442\u043e\u0431\u044b \u0440\u0430\u0441\u043a\u0440\u044b\u0442\u044c \u0432\u0435\u0441\u044c \u0441\u0432\u043e\u0439 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b. <\/p>\n\n\n\n<p><em>\u0414\u043b\u044f \u0434\u0440\u0443\u0433\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0445 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c \u0438 \u0441\u043e\u0432\u0435\u0442\u043e\u0432 \u043f\u043e \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433\u0443 <a href=\"https:\/\/www.gucluyasa.com\/ru\/%d1%82%d0%b5%d0%bb%d0%b0-%d1%80%d0%b0%d0%b7%d0%b2%d0%b8%d1%82%d0%b8%d1%8f\/\">\u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433<\/a> \u043f\u0440\u043e\u0432\u0435\u0440\u044c\u0442\u0435 \u043d\u0430\u0448\u0443 \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u0443!<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2>\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435\u0439 <\/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\/ru\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"<a href=\"https:\/\/www.gucluyasa.com\/ru\/makaleler\/vucut-gelistirme\/antrenmanlar\/\" rel=\"category tag\">Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/ru\/makaleler\/vucut-gelistirme\/antrenmanlar\/kas-gruplarina-gore-antrenmanlar\/karin\/\" rel=\"category tag\">Kar\u0131n<\/a> <a href=\"https:\/\/www.gucluyasa.com\/ru\/makaleler\/vucut-gelistirme\/antrenmanlar\/kas-gruplarina-gore-antrenmanlar\/\" rel=\"category tag\">Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/ru\/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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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;","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":1,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":3402,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/posts\/19\/revisions\/3402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/media\/485"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ru\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}