pendik escort<\/a> arkada\u015flar\u0131 ile kad\u0131k\u00f6y barlar soka\u011f\u0131nda 2 tek att\u0131ktan sonra, bostanc\u0131 ‘da bulunan 4-5 y\u0131ld\u0131zl\u0131 otellerde konaklayabilir ve kendinizi \u00f6d\u00fcllendirebilirsiniz.<\/p>\n\n\n<\/p>\n\n\n\n
Hangi kaslar e\u011fitilmi\u015flerdir:<\/strong> do\u011fru-up itmek yaparsan\u0131z, vard\u0131r kullanarak bir egzersiz ile b\u00fct\u00fcn \u00fcst v\u00fccudunuzu sa\u011flayan triseps, omuz, s\u0131rt ve g\u00f6\u011f\u00fcs.<\/p>\n\n\n\nNas\u0131l yap\u0131l\u0131r:<\/strong> G\u00f6\u011fs\u00fcn\u00fcz ve karn\u0131n\u0131zdaki yerde d\u00fcz olarak uzan\u0131n . Ellerini g\u00f6\u011fs\u00fcn\u00fcn yan\u0131na, omuzlar\u0131n\u0131n alt\u0131na koy. G\u00f6vdenizi, g\u00f6\u011fs\u00fcn\u00fcz\u00fc ve uyluklar\u0131n\u0131z\u0131 yerden yukar\u0131 do\u011fru itin. Abs\u0131n\u0131z\u0131 s\u0131k\u0131 tutun, b\u00f6ylece v\u00fccudunuz d\u00fcz bir \u00e7izgi olu\u015fturur. Yava\u015f\u00e7a yere geri gel.<\/p>\n\n\n\n3. a\u011f\u0131z kavgas\u0131<\/h3>\n\n\n\n <\/figure>\n\n\n\n<\/p>\n\n\n\n
Hangi kaslar\u0131n e\u011fitildi\u011fi:<\/strong> A\u011f\u0131z kavgas\u0131 yaparken kuadrisepslerinizi, gl\u00fctenlerinizi, hamstringlerinizi ve t\u00fcm arka zincirinizi e\u011fitirsiniz .<\/p>\n\n\n\nNas\u0131l yap\u0131l\u0131r:<\/strong> Ayaklar\u0131n\u0131z omuz geni\u015fli\u011finde ya da karars\u0131z hissediyorsan\u0131z daha geni\u015fken ayakta durmaya ba\u015flay\u0131n . Omurgan\u0131z\u0131 uzat\u0131n, dizlerinizi b\u00fck\u00fcn ve bir sandalyede oturuyormu\u015f gibi kal\u00e7alar\u0131n\u0131za ula\u015f\u0131n. Nefes al\u0131p vermeden durmaya geri d\u00f6n\u00fcn ve egzersizi tekrarlay\u0131n.<\/p>\n\n\n\n4. Ku\u015f-k\u00f6pek<\/h3>\n\n\n\n <\/figure>\n\n\n\n<\/p>\n\n\n\n
Hangi kaslar\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131:<\/strong> Bu egzersiz absinizi, belinizi, oluklar\u0131n\u0131z\u0131 ve uyluklar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirir .<\/p>\n\n\n\nNas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131: <\/strong>diz \u00e7\u00f6k ayr\u0131 dizler kal\u00e7a geni\u015fli\u011fi ve ellerinizi s\u0131k\u0131ca ayr\u0131 omuz geni\u015fli\u011fi hakk\u0131nda zeminde yerle\u015ftirdi. Kilonuzu merkezde tutmak i\u00e7in di\u011fer elinizi ve dizinizi dengelerken bir elinizi ve di\u011fer dizinizi yerden kald\u0131r\u0131n.<\/p>\n\n\n\nKolunuzu \u00f6ne do\u011fru gerin ve kar\u015f\u0131 baca\u011f\u0131n\u0131z\u0131 arkan\u0131zda uzat\u0131n. Elinizden ayak parmaklar\u0131n\u0131za do\u011fru d\u00fcz bir \u00e7izgi tutun. Birka\u00e7 saniye bekleyin, sonra ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn ve egzersizi di\u011fer taraf i\u00e7in tekrarlay\u0131n.<\/p>\n\n\n\n
5. Kal\u00e7a k\u00f6pr\u00fcs\u00fc<\/h3>\n\n\n\n <\/figure>\n\n\n\n<\/p>\n\n\n\n
Hangi kaslar\u0131n e\u011fitildi\u011fi:<\/strong> Bu, gl\u00fctleri, hamsteleri ve erector spinae’leri g\u00fc\u00e7lendirmeyi ama\u00e7layan temel bir egzersizdir .<\/p>\n\n\n\nNas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131: <\/strong>Lay ayr\u0131 hip-geni\u015fli\u011fini yaymak i\u00e7in b\u00fck\u00fclm\u00fc\u015f dizler ve ayak ile s\u0131rt \u00fcst\u00fc yere. Avu\u00e7 i\u00e7i a\u015fa\u011f\u0131 bakacak \u015fekilde kollar\u0131n\u0131z\u0131 yanlarda tutun. Pelvisinizi yukar\u0131 kald\u0131r\u0131n ve gl\u00fctlerinizi s\u0131k\u0131ca s\u0131k\u0131n. Pozisyonunu bir saniye tut ve kal\u00e7alar\u0131n\u0131 tekrar yere indir. Egzersizi tekrarlay\u0131n.<\/p>\n\n\n\nEn iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in bu 4 haftal\u0131k program\u0131 izleyin.<\/h3>\n\n\n\n <\/figure>\n\n\n\n<\/p>\n\n\n\n
Uzmanlar , egzersizleri 2 egzersiz plan\u0131nda d\u00fczenlemenin ve aralar\u0131nda belirli aral\u0131klarla ge\u00e7i\u015f yapman\u0131n daha iyi oldu\u011funa inan\u0131yor :<\/p>\n\n\n\n
Egzersiz plan\u0131 1:<\/strong> tahta (1 dak); \u015f\u0131nav (1 dak); a\u011f\u0131z kavgas\u0131 (2 dak); ku\u015f k\u00f6pe\u011fi (1 dak); kal\u00e7a k\u00f6pr\u00fcs\u00fc (1 dak); tahta (1 dak); \u015f\u0131nav (1 dak); a\u011f\u0131z kavgas\u0131 (2 dak).<\/li>Egzersiz plan\u0131 2:<\/strong> tahta (3 dak); ku\u015f k\u00f6pe\u011fi (3 dak); kal\u00e7a k\u00f6pr\u00fcs\u00fc (3 dak); \u015f\u0131nav (1 dak).<\/li><\/ul>\n\n\n\n\u0130lk hafta, ilk g\u00fcn antrenman plan\u0131 1 ile ba\u015flay\u0131n, daha sonra ikinci g\u00fcnden 2 numaral\u0131 plana ge\u00e7in ve devam edin, 7. g\u00fcnde dinlenin. \u0130kinci haftada, ilk g\u00fcn antrenman 2 plan\u0131 ile ba\u015flay\u0131n ve Planlar aras\u0131nda ilk hafta yapt\u0131\u011f\u0131n\u0131z gibi ge\u00e7i\u015f yap\u0131n, 7. g\u00fcnde bir dinlenme yap\u0131n. 2. haftadan sonra 1. haftaya geri d\u00f6n\u00fcn.<\/p>\n","protected":false},"excerpt":{"rendered":"
Aynaya bakarken hepimiz sa\u011fl\u0131kl\u0131, tonda ve g\u00fczel v\u00fccutlar g\u00f6rmek istiyoruz. M\u00fckemmel bir v\u00fccuda sahip olmak i\u00e7in \u00e7ok say\u0131da atletik ekipmanla birlikte s\u00fcper karma\u015f\u0131k egzersizlere ihtiyac\u0131n\u0131z oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, muhtemelen daha kolay bir \u00e7\u00f6z\u00fcm oldu\u011funu bilmek sizi \u015fa\u015f\u0131rtacakt\u0131r. K\u00fcrat\u00f6rl\u00fc\u011fl\u00fc bir egzersiz plan\u0131nda d\u00fczenlenen basit egzersizlerin v\u00fccudunuzda harikalar yarataca\u011f\u0131 ve t\u00fcm kaslar\u0131n\u0131z\u0131 olduk\u00e7a h\u0131zl\u0131 bir \u015fekilde \u00e7al\u0131\u015ft\u0131rabildi\u011fi ortaya \u00e7\u0131kt\u0131. Burada […]<\/p>\n","protected":false},"author":3,"featured_media":1975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":""},"categories":[1900,762],"tags":[1369,1367,1368,1370],"_links":{"self":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/1969"}],"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=1969"}],"version-history":[{"count":5,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/1969\/revisions"}],"predecessor-version":[{"id":11149,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/1969\/revisions\/11149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media\/1975"}],"wp:attachment":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media?parent=1969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/categories?post=1969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/tags?post=1969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}