Japon kad\u0131nlar\u0131n\u0131n\u00a025 y\u0131ldan uzun bir s\u00fcredir uzun \u00f6m\u00fcrl\u00fc\u00a0d\u00fcnya rekorunu\u00a0tuttu\u011funu biliyor muydunuz\u00a0?\u00a0Ya\u015flanmamakta ve d\u00fcnyay\u0131 ideal fiziksel \u015fekilleriyle \u015fa\u015f\u0131rtmamaktad\u0131rlar.\u00a0Egzersiz,\u00a0(sa\u011fl\u0131kl\u0131 beslenme taraf\u0131ndan desteklenir)<\/p>\n<\/div>\n

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1.\u00a0Bu egzersiz bacaklara kan ak\u0131\u015f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olur ve yorgun, a\u011fr\u0131yan bacaklar\u0131 \u00f6nler.<\/h3>\n<\/div>\n
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Karn\u0131na yaslan.\u00a0Y\u00fczey sert olmal\u0131.<\/li>\n
Dizlerini b\u00fck.\u00a0Rahatlay\u0131n ve bacaklar\u0131n\u0131z\u0131n r\u00fczgar taraf\u0131ndan sallanan saz oldu\u011funu hayal edin.<\/li>\n
Kal\u00e7alar\u0131n\u0131za topuklar\u0131n\u0131zla kal\u00e7alar\u0131n\u0131za ula\u015fmaya \u00e7al\u0131\u015f\u0131n.\u00a0Bunu bir s\u00fcredir yapamazs\u0131n\u0131z, bu y\u00fczden denemeye devam edin.\u00a0Bu egzersizi her g\u00fcn yap\u0131n ve sonu\u00e7lar\u0131 g\u00f6receksiniz.<\/li>\n<\/ul>\n<\/div>\n
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2.\u00a0Egzersiz, post\u00fcr ve serebral dola\u015f\u0131m\u0131n iyile\u015ftirilmesine yard\u0131mc\u0131 olur.<\/h3>\n<\/div>\n
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Y\u00fcz\u00fcn\u00fc d\u00f6nd\u00fc\u011f\u00fcnde s\u0131rt\u0131na yaslan.\u00a0Y\u00fczey sert olmal\u0131.<\/li>\n
Rahatlay\u0131n ve v\u00fccudunuzun bo\u015f ve hafif oldu\u011funu hayal edin.<\/li>\n
Dizlerini b\u00fck.\u00a0Ayaklar\u0131n\u0131 kald\u0131rmay\u0131n.\u00a0Bunu yapmak i\u00e7in, yava\u015f\u00e7a ayaklar\u0131n\u0131z\u0131 olabildi\u011fince yak\u0131n bir \u015fekilde kal\u00e7alar\u0131n\u0131za do\u011fru \u00e7ekin.<\/li>\n
Kafan\u0131 yava\u015f\u00e7a yukar\u0131 kald\u0131r ve dizlerine avu\u00e7lar\u0131n\u0131zla ula\u015fmaya \u00e7al\u0131\u015f.\u00a0Omurga kemi\u011fini kald\u0131rmay\u0131n.<\/li>\n
Dizlerine avu\u00e7lar\u0131n\u0131zla ula\u015ft\u0131\u011f\u0131nda, ba\u015f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n ve omurgan\u0131z\u0131n yatay konumda oldu\u011funu kontrol edin.<\/li>\n
Bu pozu m\u00fcmk\u00fcn oldu\u011funca uzun s\u00fcre kal\u0131n.\u00a0Enerjinin kafandan geldi\u011fini hayal et.<\/li>\n
\u0130lk pozisyona d\u00f6n ve rahatla.<\/li>\n<\/ul>\n<\/div>\n
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3.\u00a0Kad\u0131nlar, kaslar\u0131 zay\u0131flad\u0131klar\u0131nda do\u011fum sonras\u0131 d\u00f6nemde bu egzersizin yarar\u0131nad\u0131r.\u00a0Ayn\u0131 zamanda\u00a0dengeyi\u00a0, sindirimi\u00a0art\u0131r\u0131r\u00a0ve istenmeyen mide a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kaybetmeye yard\u0131mc\u0131 olur.<\/h3>\n<\/div>\n
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S\u0131rt\u0131nda uzan, bacaklar\u0131n\u0131 ve kollar\u0131n\u0131 v\u00fccudunun yan\u0131na koyup, avu\u00e7 i\u00e7leri a\u015fa\u011f\u0131ya d\u00f6nd\u00fc.<\/li>\n
4’e kadar say ve bacaklar\u0131n\u0131 yukar\u0131 do\u011fru uzat.<\/li>\n
Ayn\u0131 zamanda, \u00fcst bedeninizi d\u00fcz kollar\u0131 yukar\u0131 kald\u0131r\u0131n.\u00a0Parmaklar\u0131n\u0131zla dizlerinize dokunun.<\/li>\n
Yorgunluk hissedene kadar bu pozisyonda kal\u0131n.<\/li>\n
Fiziksel \u015fekline ba\u011fl\u0131 olarak 10 kata kadar tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/div>\n
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4.\u00a0S\u00f6\u011f\u00fct dal\u0131 egzersizi s\u0131rt a\u011fr\u0131s\u0131n\u0131 azaltmaya, damarlar\u0131 ve damarlar\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/h3>\n<\/div>\n
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Uzun dur.\u00a0Bacaklar\u0131n\u0131 olabildi\u011fince geni\u015f yay.\u00a0Ayaklar\u0131n paralel olmal\u0131.<\/li>\n
V\u00fccudunuza odaklan\u0131n ve onun a\u011f\u0131rl\u0131ks\u0131z ve bo\u015f oldu\u011funu hayal edin.<\/li>\n
Ellerinizi b\u00f6breklerin \u00fczerine koyun ve parmaklar\u0131n\u0131z\u0131 t\u0131rna\u011f\u0131n\u0131zda birlikte \u00e7ekin.<\/li>\n
Yava\u015f\u00e7a arkana bak ve ba\u015f\u0131n\u0131 geriye do\u011fru b\u00fck.<\/li>\n
Maksimum seviyede kollar\u0131n\u0131z\u0131 gev\u015fetin.<\/li>\n
Yava\u015f\u00e7a sola ve sa\u011fa hareket edin.\u00a0Bir nehrin yan\u0131nda bir s\u00f6\u011f\u00fct dal\u0131 oldu\u011funu d\u00fc\u015f\u00fcn.<\/li>\n
Biraz yorgun hissetti\u011finiz zaman, ellerinizi b\u00f6breklerin \u00fczerine getirerek ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna geri d\u00f6n\u00fcn.<\/li>\n<\/ul>\n<\/div>\n
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5.\u00a0Kiri\u015f egzersiz\u00a0kal\u00e7a a\u00e7\u0131l\u0131r ve solunum geli\u015ftirir, uyluk ya\u011f azalt\u0131r alt s\u0131rt a\u011fr\u0131s\u0131 hafifletir.<\/h3>\n<\/div>\n
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Pozisyon diz \u00e7\u00f6kerek ba\u015flay\u0131n.<\/li>\n
Arkan\u0131 kolla ve ayak bileklerini ellerinle tut.<\/li>\n
5 saniyeye kadar tutun ve ba\u015flang\u0131\u00e7 \u200b\u200bkonumuna geri d\u00f6n\u00fcn.<\/li>\n
Ya\u015f\u0131n\u0131za ve genel durumunuza ba\u011fl\u0131 olarak 10 kata kadar tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/div>\n
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6. Bu egzersizler \u00f6zellikle yumurtal\u0131k rahats\u0131zl\u0131klar\u0131 olan kad\u0131nlar i\u00e7in faydal\u0131d\u0131r.<\/h3>\n<\/div>\n
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Bu\u00a0egzersiz\u00a0kal\u00e7alar\u0131, kar\u0131n ve s\u0131rtlar\u0131 gererek, yumurtal\u0131klarda gerginli\u011fi serbest b\u0131rak\u0131r, masajlar yapar ve karn\u0131ndaki organlar\u0131 uyar\u0131r, duygusal denge yarat\u0131r, stresi azalt\u0131r ve zihni sakinle\u015ftirir.<\/p>\n
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Ellerinizi ve dizlerinizi, bilekleriniz omuzlar\u0131n\u0131z alt\u0131nda ve dizlerinizi kal\u00e7alar\u0131n\u0131z alt\u0131nda olacak \u015fekilde ba\u015flat\u0131n.<\/li>\n
Omuzlar\u0131n\u0131z\u0131 ve kal\u00e7alar\u0131n\u0131z\u0131 birbirine ba\u011flayan d\u00fcz bir \u00e7izgi d\u00fc\u015f\u00fcn\u00fcn.\u00a0Boynunu uzun tut.<\/li>\n
Omurgan\u0131z\u0131 tavana do\u011fru uzat\u0131n ve d\u00f6nd\u00fcr\u00fcn.\u00a0Omuzlar\u0131n ve dizlerinin pozisyonlar\u0131n\u0131 korudu\u011fundan emin ol.\u00a0Kafan\u0131z\u0131 yere do\u011fru b\u0131rak\u0131n ama \u00e7enenizi g\u00f6\u011fs\u00fcn\u00fcze zorlamay\u0131n.<\/li>\n
Teneff\u00fcs edin ve ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna geri d\u00f6n\u00fcn.<\/li>\n
20 defaya kadar tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/div>\n
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Bu\u00a0egzersiz\u00a0kan dola\u015f\u0131m\u0131n\u0131, uyluklar\u0131, kal\u00e7alar\u0131 ve kal\u00e7alar\u0131 iyile\u015ftirir ve kab\u0131zl\u0131\u011f\u0131 giderir.\u00a0Rahim ve yumurtal\u0131k hastal\u0131klar\u0131 olan kad\u0131nlar da bundan yararlanabilir.<\/p>\n
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Karn\u0131na yaslan.\u00a0Avu\u00e7 i\u00e7leri ile kollar\u0131n\u0131z\u0131 v\u00fccudunuza koyun.\u00a0Bacaklar\u0131n\u0131z 15 cm geni\u015fli\u011fe yerle\u015ftirilmelidir.<\/li>\n
Ayaklar\u0131n\u0131z\u0131 uzat\u0131n ve bir baca\u011f\u0131 15 cm y\u00fckseklikte kald\u0131r\u0131n.\u00a0\u0130kinci baca\u011f\u0131 hareket ettirme.<\/li>\n
Birka\u00e7 saniye bas\u0131l\u0131 tutun ve ba\u015flang\u0131\u00e7 \u200b\u200bkonumuna geri d\u00f6n\u00fcn.<\/li>\n
Her bacak i\u00e7in 50 defaya kadar tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/div>\n
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<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
M\u00fckemmel\u00a0V\u00fccut i\u00e7in\u00a06 Japon Egzersiz Hareketi\u00a0 Japon kad\u0131nlar\u0131n\u0131n\u00a025 y\u0131ldan uzun bir s\u00fcredir uzun \u00f6m\u00fcrl\u00fc\u00a0d\u00fcnya rekorunu\u00a0tuttu\u011funu biliyor muydunuz\u00a0?\u00a0Ya\u015flanmamakta ve d\u00fcnyay\u0131 ideal fiziksel \u015fekilleriyle \u015fa\u015f\u0131rtmamaktad\u0131rlar.\u00a0Egzersiz,\u00a0(sa\u011fl\u0131kl\u0131 beslenme taraf\u0131ndan desteklenir) 1.\u00a0Bu egzersiz bacaklara kan ak\u0131\u015f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olur ve yorgun, a\u011fr\u0131yan bacaklar\u0131 \u00f6nler. Karn\u0131na yaslan.\u00a0Y\u00fczey sert olmal\u0131. Dizlerini b\u00fck.\u00a0Rahatlay\u0131n ve bacaklar\u0131n\u0131z\u0131n r\u00fczgar taraf\u0131ndan sallanan saz oldu\u011funu hayal edin. Kal\u00e7alar\u0131n\u0131za […]<\/p>\n","protected":false},"author":3,"featured_media":1253,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":""},"categories":[762],"tags":[958,956,959,960,961,957],"_links":{"self":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/1240"}],"collection":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/comments?post=1240"}],"version-history":[{"count":5,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/1240\/revisions"}],"predecessor-version":[{"id":1254,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/1240\/revisions\/1254"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media\/1253"}],"wp:attachment":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media?parent=1240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/categories?post=1240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/tags?post=1240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}