{"id":2084,"date":"2019-01-09T15:38:17","date_gmt":"2019-01-09T12:38:17","guid":{"rendered":"http:\/\/www.kampuskod.com\/?p=2084"},"modified":"2019-02-15T07:49:40","modified_gmt":"2019-02-15T04:49:40","slug":"mukemmel-bacaklar-elde-etmek-icin-ekipmansiz-egzersizler","status":"publish","type":"post","link":"https:\/\/www.kampuskod.com\/yaraticifikirler\/mukemmel-bacaklar-elde-etmek-icin-ekipmansiz-egzersizler\/","title":{"rendered":"M\u00fckemmel bacaklar elde etmek i\u00e7in ekipmans\u0131z egzersizler"},"content":{"rendered":"\n

Atletik ve formda bacaklar bir\u00e7o\u011fumuz i\u00e7in bir r\u00fcya, ama bazen spor salonuna gitmek i\u00e7in \u00e7ok tembel ya da me\u015fgul\u00fcz ve evde e\u011fitim i\u00e7in kullan\u0131lan t\u00fcm cihazlar \u00e7ok pahal\u0131ya mal oluyor … Ama bir \u00e7\u0131k\u0131\u015f yolu var! Para harcamadan hayallerinizin bedenine ula\u015fman\u0131za yard\u0131mc\u0131 olacak bir\u00e7ok etkili hareket vard\u0131r.<\/p>\n\n\n\n

1. Kurba\u011fa k\u00f6pr\u00fcs\u00fc<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Oluk k\u00f6pr\u00fcs\u00fcn\u00fc duydu\u011funa eminiz. \u015eimdi \u015fa\u015f\u0131rt\u0131c\u0131 bir de\u011fi\u015fim ile uyumludur. Kurba\u011fa K\u00f6pr\u00fcs\u00fc kal\u00e7alar, kar\u0131n, kal\u00e7a ve kas\u0131k \u00e7al\u0131\u015fmak i\u00e7in harika bir egzersizdir.<\/p>\n\n\n\n
S\u0131rt\u00fcst\u00fc yat\u0131n, dizlerinizi ve dirseklerinizi b\u00fck\u00fcn.<\/li>
Ayak tabanlar\u0131na bas\u0131n ve bacaklar\u0131n\u0131z\u0131 gerin.<\/li>
Kollar\u0131n\u0131z\u0131 ve ayak tabanlar\u0131n\u0131z\u0131 kullanarak v\u00fccudunuza destek sa\u011flayarak, gl\u00fctenlerinizi s\u0131k\u0131n ve kald\u0131r\u0131n. Bir saniye bekleyin.<\/li>
Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn.<\/li>
15 tekrardan 2 set<\/strong> yap\u0131n .<\/strong><\/li><\/ul>\n\n\n\n
Egzersizi do\u011fru yapmak i\u00e7in, kal\u00e7alar\u0131n\u0131z\u0131 kald\u0131r\u0131rken havay\u0131 d\u0131\u015far\u0131 at\u0131n (s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015f halde tutun, karn\u0131 s\u0131k\u0131n ve dizleri gev\u015fetmekle birlikte, ancak temas etmelerine izin vermeyin) ve v\u00fccudunuzu indirirken nefes al\u0131n.<\/p>\n\n\n\n
2. a\u011f\u0131z kavgas\u0131<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/p>\n\n\n\n
Birka\u00e7 ki\u015fi a\u011f\u0131z kavgas\u0131 gibi , ancak alt g\u00f6vdeyi tonlama konusunda son derece etkili olduklar\u0131n\u0131 inkar edemeyiz. G\u00f6\u011f\u00fcs, abs, uyluk, buza\u011f\u0131, glute ve hamstrings \u00e7al\u0131\u015f\u0131rlar.<\/strong><\/p>\n\n\n\n
Aya\u011f\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde tutarak, dik durun.<\/li>
V\u00fccudunuzu m\u00fcmk\u00fcn oldu\u011funca d\u00fc\u015f\u00fcrerek kal\u00e7alar\u0131n\u0131z\u0131 geriye do\u011fru kayd\u0131r\u0131n.<\/li>
Sonra ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6ner.<\/li>
15 tekrardan olu\u015fan 3 set<\/strong> yap\u0131n .<\/strong><\/li><\/ul>\n\n\n\n
S\u0131rt\u0131n\u0131z\u0131n tamamen d\u00fcz oldu\u011fundan ve dizlerin ayak parmaklar\u0131n\u0131n \u00f6tesine uzanmad\u0131\u011f\u0131ndan veya i\u00e7e do\u011fru hareket etmedi\u011finden emin olun. \u00c7\u00f6melirken nefes al\u0131n ve yukar\u0131 \u00e7\u0131karken nefes verin.<\/p>\n\n\n\n
3. \u00c7ifte atlama ile Squats ( Squat atlar<\/em> )<\/h3>\n\n\n\n $\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
A\u011f\u0131z kavgas\u0131 harika, ama atlama a\u011f\u0131z kavgas\u0131 daha iyi! Glute, kal\u00e7a fleks\u00f6rleri, kuadriseps, kar\u0131n, bald\u0131rlar, hamstrings ve belde<\/strong>\u00e7al\u0131\u015f\u0131rlar . <\/strong>Ayr\u0131ca, atlama e\u011flencelidir ve antrenmandan sonra endorfinlerin patlamas\u0131n\u0131 kesinlikle deneyimleyeceksiniz.<\/p>\n\n\n\n
Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011fine ay\u0131r\u0131n ve parmaklar\u0131n\u0131z\u0131n hafif\u00e7e d\u0131\u015fa d\u00f6n\u00fck oldu\u011fundan emin olun.<\/li>
Ellerinizi bir araya getirin ve dirseklerinizi \u00f6n\u00fcn\u00fcze do\u011fru e\u011fin.<\/li>
Crouch, b\u00f6ylece uyluklar\u0131n\u0131z yere paralel olur.<\/li>
Kal\u00e7an\u0131z\u0131 hafif\u00e7e kald\u0131r\u0131n (sadece birka\u00e7 santimetre) ve tekrar \u00e7\u00f6melin.<\/li>
\u015eimdi v\u00fccudunuzu bir s\u0131\u00e7rama ile yukar\u0131 kald\u0131r\u0131n, zemine de\u011fmek ve \u00e7\u00f6melme pozisyonuna d\u00f6nmek i\u00e7in dizlerinizi hafif\u00e7e b\u00fck\u00fcn.<\/li>
30 saniyelik 3 set<\/strong> tamamlanana kadar devam edin .<\/strong><\/li><\/ul>\n\n\n\n
Yine, kal\u00e7alar\u0131n\u0131z\u0131 geride tutun ve dizlerinizin parmaklar\u0131n\u0131z\u0131n \u00e7izgisinden \u00f6teye gitmemesini izleyin. E\u011filirken nefesinizi verin ve v\u00fccudunuzu s\u0131\u00e7rama yapmak i\u00e7in zorlad\u0131\u011f\u0131n\u0131zda nefes verin.<\/p>\n\n\n\n
4. Akci\u011ferler<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
G\u00fcnl\u00fck hayatta s\u00fcrekli olarak fark\u0131nda olmadan akci\u011ferleri ger\u00e7ekle\u015ftirirsiniz, \u00f6rne\u011fin ayakkab\u0131 ba\u011fc\u0131\u011f\u0131n\u0131 ba\u011flamak i\u00e7in e\u011filirken. Akci\u011ferler , \u00e7al\u0131\u015fma derzleri, kal\u00e7alar, hamstrings, ense, bald\u0131rlar, kuadrisepsler ve bacaklar i\u00e7in m\u00fckemmeldir.<\/strong><\/p>\n\n\n\n
Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde birbirinden ay\u0131rarak dik durun.<\/li>
Topuk \u00f6nce yere de\u011fecek \u015fekilde, ayn\u0131 a\u011f\u0131rl\u0131kla y\u00f6n de\u011fi\u015ftirerek sa\u011f baca\u011f\u0131n\u0131zla ileri do\u011fru hareket edin.<\/li>
V\u00fccudunuzu sa\u011f bacak zemine paralel olana ve diz 90 derece b\u00fck\u00fcl\u00fcnceye kadar indirin (biraz \u00f6ne do\u011fru olmas\u0131 iyi, ancak parmak ucunun d\u0131\u015f\u0131na \u00e7\u0131kmas\u0131na izin vermeyin). A\u015fa\u011f\u0131 indi\u011finizde, sol diz bir saniye yere de\u011fmelidir.<\/li>
Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna geri d\u00f6nmek i\u00e7in sa\u011f bacakla geriye do\u011fru itin.<\/li>
Sol bacakla tekrarlay\u0131n ve her bir bacakla 20 tekrar\u0131<\/strong> bitirene kadar devam edin .<\/strong><\/li><\/ul>\n\n\n\n
Do\u011fru \u015fekilde yapmak i\u00e7in, \u00f6n aya\u011f\u0131n topuklar\u0131n\u0131n yerden kalkmas\u0131na izin vermedi\u011finizden emin olmal\u0131s\u0131n\u0131z. Ayr\u0131ca her zaman s\u0131rt\u0131n\u0131z\u0131 dik tutmay\u0131 da unutmay\u0131n.<\/p>\n\n\n\n
5. Kap\u0131 Sal\u0131ncaklar\u0131<\/em><\/h3>\n\n\n\n $\"\"$ <\/figure>\n\n\n\n
<\/p>\n\n\n\n
Bu egzersiz g\u00f6\u011f\u00fcs, kal\u00e7a ve kas\u0131k i\u00e7in, hamstrings, bald\u0131rlar, kal\u00e7a fleks\u00f6rleri ve kuadrisepslerde de \u00e7al\u0131\u015f\u0131r. <\/strong>M\u00fckemmel bacaklar\u0131m\u0131z i\u00e7in ne bir hazine!<\/p>\n\n\n\n
\u0130lk \u00f6nce, bacaklar\u0131n\u0131z\u0131 ay\u0131r\u0131n b\u00f6ylece ayak parmaklar\u0131 yanlara i\u015faret etsin.<\/li>
Dizleri b\u00fck\u00fcn ve kal\u00e7alar\u0131 yere paralel olana kadar kal\u00e7alar\u0131 a\u015fa\u011f\u0131ya do\u011fru hareket ettirin.<\/li>
Bacaklar\u0131n\u0131 \u00e7apraz ile atla ve arazi.<\/li>
Tekrar atlay\u0131n, bacaklar\u0131n\u0131z\u0131 birbirinden ay\u0131r\u0131n ve \u00e7\u00f6melme pozisyonuna geri d\u00f6n\u00fcn.<\/li>
Bu al\u0131\u015ft\u0131rmay\u0131 m\u00fcmk\u00fcn oldu\u011funca \u00e7ok tekrarlay\u0131n: En az 40 saniye<\/strong> (veya isterseniz).<\/li>
S\u0131rt\u0131n\u0131z\u0131 dik tutmay\u0131 ve atlama s\u0131ras\u0131nda nefes almay\u0131 unutmay\u0131n.<\/li><\/ul>\n\n\n\n6. Elmas vuru\u015f<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Bu, genel olarak kas\u0131k ve bacaklar\u0131 tonlamak<\/strong> i\u00e7in ba\u015fka bir egzersizdir . Buna ek olarak, bu da sizin abs<\/strong> \u00e7al\u0131\u015facakt\u0131r .<\/p>\n\n\n\n
\u0130lk \u00f6nce, s\u0131rt\u0131na yat. Kollar\u0131n\u0131z\u0131 v\u00fccudunuza yerle\u015ftirin ve bacaklar\u0131n\u0131z\u0131 kald\u0131r\u0131n.<\/li>
Dizlerinizi b\u00fck\u00fcn ve ayak tabanlar\u0131n\u0131n temas etmesine izin verin.<\/li>
Bacaklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca yanlara do\u011fru gerin.<\/li>
O zaman bacaklar\u0131n\u0131 d\u00fcz birle\u015ftir.<\/li>
30 saniye 2 set<\/strong> bitirinceye kadar egzersiz yapmaya devam edin .<\/li><\/ul>\n\n\n\n
S\u0131rt\u0131na iyi bak, d\u00fcz durmal\u0131s\u0131n. “Kurba\u011fa” pozisyonundayken nefes al\u0131n ve bacaklar\u0131n\u0131z\u0131 bir araya getirdi\u011finizde nefes verin.<\/p>\n\n\n\n
7. Squat bodur<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/p>\n\n\n\n
Var olan t\u00fcm a\u011f\u0131z kavgas\u0131 gibi, a\u011f\u0131z kavgas\u0131 dado\u011frudan kal\u00e7alar\u0131n\u0131z, kuadrisepsler ve<\/strong>uylu\u011fun arkas\u0131n\u0131 saran hamstring kaslar\u0131<\/strong>\u00fczerinde \u00e7al\u0131\u015f\u0131r . Aradaki fark, bunlar\u0131n ayn\u0131 zamanda i\u00e7 k\u0131sm\u0131 da \u00e7al\u0131\u015ft\u0131rmas\u0131d\u0131r, b\u00f6ylece bacaklar\u0131n\u0131z aras\u0131nda s\u00fcrt\u00fcnmeye neden olan sinir bozucu ya\u011fdan kurtulabilirsiniz.<\/p>\n\n\n\n
Ayaklar\u0131n\u0131z\u0131 birbirinden ay\u0131r\u0131n (omuzlar\u0131n\u0131z\u0131n geni\u015fli\u011finden biraz daha fazla) ve ayak parmaklar\u0131n\u0131z\u0131 yanlara do\u011fru tutun.<\/li>
Dengeyi korumak i\u00e7in ellerinizi kal\u00e7alar\u0131n\u0131za yerle\u015ftirin.<\/li>
Dizleri 90 derece a\u00e7\u0131yla b\u00fckerek indirin.<\/li>
Bir saniye bekleyin ve ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn.<\/li>
Make 15 tekrardan 2 ila 3 set<\/strong> .<\/li><\/ul>\n\n\n\n
Do\u011fru \u015fekilde yapmak i\u00e7in omuzlar\u0131n\u0131z\u0131 kal\u00e7alar\u0131n\u0131zla ayn\u0131 hizada tutmal\u0131s\u0131n\u0131z. S\u0131rt\u0131n\u0131z\u0131n d\u00fcz oldu\u011funu izlemeyi unutmay\u0131n. Abs\u0131n\u0131z\u0131 aktif hale getirmeyi unutmay\u0131n. Y\u00fckselirken, kas\u0131k k\u0131sm\u0131n\u0131 harekete ge\u00e7irmek i\u00e7in topuklu ayakkab\u0131lara bas\u0131n.<\/p>\n\n\n\n
8. Kick geri<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Bu hareket , gl\u00fctenlerinizi, kar\u0131nlar\u0131n\u0131z\u0131, kuadrisepslerinizi, bald\u0131rlar\u0131n\u0131z\u0131, hamstringlerinizi ve kal\u00e7a fleks\u00f6rlerinizi<\/strong>i\u015fler .<\/strong><\/p>\n\n\n\n
Bacaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011fine yay\u0131lm\u0131\u015f halde durun. Bir hamle yapmak i\u00e7in sa\u011f baca\u011f\u0131n\u0131zla bir ad\u0131m at\u0131n.<\/li>
Ayakta dururken sa\u011f baca\u011f\u0131nla tekmele ve durakla, kal\u00e7alar\u0131n\u0131 s\u0131k.<\/li>
Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn ve di\u011fer baca\u011f\u0131n\u0131zla tekrarlay\u0131n.<\/li>
30 saniyelik 2 set<\/strong> yap\u0131n (veya yapabilece\u011finizi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z 3).<\/li><\/ul>\n\n\n\n
Yine, s\u0131rt\u0131n\u0131 dik tut. Kendiniz f\u0131rlat\u0131rken nefes al\u0131n ve geri teperken nefes verin.<\/p>\n\n\n\n
9. “Yang\u0131n muslu\u011funu” tekmelemek<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Yere yakla\u015fman\u0131n zaman\u0131 geldi!  yang\u0131n hidrant noktalar\u0131n\u0131n \u00e7al\u0131\u015fmak  g\u00f6\u011f\u00fcs, kal\u00e7a, kal\u00e7a ve bacaklar.<\/strong><\/p>\n\n\n\n
Dizleriniz ve ellerinizle yere ba\u015flay\u0131n.<\/li>
Bacaklar\u0131n\u0131z\u0131 b\u00fckerken tutarken, bir tane yukar\u0131 kald\u0131r\u0131n ve kal\u00e7a hizas\u0131nda bir kenara koyun.<\/li>
Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn, 15 tekrar yap\u0131n ve baca\u011f\u0131n\u0131z\u0131 de\u011fi\u015ftirin.<\/li><\/ul>\n\n\n\n
Omuz ve bileklerinizi, dizlerinizi ve kal\u00e7alar\u0131n\u0131z\u0131 hizal\u0131 oldu\u011funa dikkat edin. Alt\u0131n\u0131zdaki zemine bak\u0131n ve arkan\u0131 kollamay\u0131n. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 bir tarafa koymaman\u0131z, e\u015fit \u015fekilde da\u011f\u0131tman\u0131z da \u00f6nemlidir. D\u00f6rt ayakl\u0131 bir yere zemine dokundu\u011funuzda nefes al\u0131n ve baca\u011f\u0131n\u0131z\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda nefes verin.<\/p>\n\n\n\n
10. Deniz kabu\u011fu veya  kapakl\u0131<\/em><\/h3>\n\n\n\n $\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Bu egzersiz sadece kal\u00e7alar\u0131n\u0131z\u0131, kal\u00e7alar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 e\u011fitmekle<\/strong> kalmayacak, ayn\u0131 zamanda belinizin gerginli\u011fini azaltmaya ve kaslar\u0131 kuvvetlendirerek yaralanmay\u0131 \u00f6nlemeye yard\u0131mc\u0131 olacakt\u0131r. Kapakl\u0131<\/em> egzersiz  , s\u0131rt a\u011fr\u0131s\u0131n\u0131 hafifletmek i\u00e7in fizyoterapide de kullan\u0131l\u0131r. Birlikte deneyelim!<\/p>\n\n\n\n
Yan\u0131na yat ve dizlerini 45 derecelik a\u00e7\u0131yla b\u00fck. Ba\u015f\u0131n\u0131z\u0131 desteklemek i\u00e7in kolun alt k\u0131sm\u0131n\u0131 kullan\u0131n ve biraz dengelemek i\u00e7in kolunuzun \u00fcst k\u0131sm\u0131n\u0131 kal\u00e7a \u00fczerine yerle\u015ftirin.<\/li>
Dizinizin \u00fcst k\u0131sm\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca yukar\u0131 kald\u0131r\u0131n, ancak kal\u00e7alar\u0131n\u0131z\u0131n ve pelvisinizin yerinde kalmas\u0131n\u0131 izleyin. Ayaklar\u0131 ay\u0131rmay\u0131n, daima s\u0131k\u0131ca tutun.<\/li>
Bir saniye duraklat\u0131n ve dizinizi indirin. 20 kez tekrarlay\u0131n<\/strong> , sonra taraflar\u0131 de\u011fi\u015ftirin.<\/li><\/ul>\n\n\n\n
Kar\u0131nlar\u0131n\u0131z\u0131n s\u00f6zle\u015fmeli kalmas\u0131 \u00f6nerilir, \u00e7\u00fcnk\u00fc bu pelvisinize ve omurgan\u0131za sertlik kazand\u0131rman\u0131za yard\u0131mc\u0131 olacakt\u0131r. Kal\u00e7an\u0131zdaki kemiklerin, geriye do\u011fru e\u011filmeden hizal\u0131 kald\u0131\u011f\u0131n\u0131 g\u00f6zlemleyin.<\/p>\n\n\n\n
11. Yanal abs ile bacaklar\u0131n kald\u0131r\u0131lmas\u0131<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Bu m\u00fckemmel bacaklar\u0131 almakt\u0131r , ayn\u0131 zamanda omuz, kal\u00e7a, kar\u0131n, s\u0131rt ve obliklerin bir k\u0131sm\u0131n\u0131 da i\u015fler.<\/strong><\/p>\n\n\n\n
Hafif bir tadilat ile bir yan masa pozisyonuna ge\u00e7in: Elinize ve dizinize yaslan\u0131n.<\/p>\n\n\n\n
\u00dcst aya\u011f\u0131 kal\u00e7a seviyesinin biraz yukar\u0131s\u0131nda kald\u0131r\u0131n ve duraklay\u0131n.<\/li>
Baca\u011f\u0131n\u0131 yere indirin ve tekrarlay\u0131n.<\/li>
Her bir tarafta 20, 40 tekrar yap\u0131n.<\/li>
Do\u011fru \u015fekilde yapmak i\u00e7in , v\u00fccudunuzun d\u00fcz bir \u00e7izgi olu\u015fturdu\u011funu (pelvisinizin d\u00fc\u015fmesine izin vermeyin) ve alt omuzunuzun batmad\u0131\u011f\u0131n\u0131 g\u00f6zlemleyin.<\/li><\/ul>\n\n\n\n
Bir sonraki seviyeye ula\u015fmak istiyorsan\u0131z, dirse\u011fi ve aya\u011f\u0131n dengesini korumal\u0131, \u00fcst kolu tavana do\u011fru y\u00fckseltmelisiniz.<\/p>\n\n\n\n
12. bir bacak kald\u0131rma ile kal\u00e7a kald\u0131rma<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Bu,  kal\u00e7a k\u00f6pr\u00fcs\u00fcne \u00e7ok benzeyen bir ba\u015fka egzersiz ve ayn\u0131 derecede etkili (peki, belki biraz daha fazla, ama \u015f\u015f\u015f!). Bu hareket toraks, kar\u0131n ve bel<\/strong> alt\u0131n\u0131 g\u00fc\u00e7lendirir ve kal\u00e7alar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 tonland\u0131r\u0131r.<\/strong><\/p>\n\n\n\n
Dizleriniz b\u00fck\u00fclm\u00fc\u015f olarak s\u0131rt\u0131n\u0131za yat\u0131n. Kollar\u0131n\u0131z\u0131 v\u00fccut boyunca tutun ve zemine ellerinizin avu\u00e7lar\u0131yla dokunun.<\/li>
Bir aya\u011f\u0131 tavana do\u011fru kald\u0131r\u0131n (dik tutmay\u0131 unutmay\u0131n).<\/li>
V\u00fccudunuz d\u00fcz bir \u00e7izgi olu\u015fana kadar kal\u00e7alar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve bir saniye bekleyin.<\/li>
Baca\u011f\u0131n\u0131z\u0131 indirmeden kal\u00e7alar\u0131n\u0131z\u0131 indirin.<\/li>
Do 15 tekrarlar<\/strong> , sonra bacaklar ge\u00e7i\u015f.<\/li><\/ul>\n\n\n\n
Toraks me\u015fgul tutmak i\u00e7in glutes ve abs ile s\u00f6zle\u015fme yapmay\u0131 unutmay\u0131n. Hareketlerinizi kontrol edin ve i\u015flem s\u0131ras\u0131nda kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedin.<\/p>\n\n\n\n
13. Runner’\u0131n dengesi ile hamle<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
<\/a>Ko\u015fucunun<\/strong> dengesi ile itme, <\/a>oluklar, hamstrings, buza\u011f\u0131lar ve bacaklar i\u00e7in<\/strong>idealdir .<\/strong><\/p>\n\n\n\n
Sa\u011f baca\u011f\u0131n\u0131z \u00f6n\u00fcn\u00fczde durun, t\u00fcm a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 \u00fczerine b\u0131rak\u0131n.<\/li>
Bir ko\u015fucunun bask\u0131 pozisyonunu olu\u015fturmak i\u00e7in a\u015fa\u011f\u0131 inin: sa\u011f baca\u011f\u0131n\u0131z 90 derecelik bir a\u00e7\u0131yla b\u00fck\u00fclmeli, diziniz ve sol aya\u011f\u0131n\u0131z\u0131n ayak parmaklar\u0131 zemine temas eden yerde iyi desteklenmelidir.<\/li>
Sol baca\u011f\u0131 kald\u0131r\u0131n ve \u00f6ne do\u011fru e\u011filerek bacak, kal\u00e7a ve omuzlar yatay bir \u00e7izgi olu\u015fturur. Kollar\u0131n\u0131z\u0131 iki taraftan da tutun.<\/li>
Bir s\u00fcre duraklay\u0131n, duru\u015f pozisyonuna geri d\u00f6n\u00fcn ve her bacakla 15 kez<\/strong> tekrarlay\u0131n .<\/li><\/ul>\n\n\n\n
Her iki tarafa da yat\u0131rmadan gl\u00fctlerinizi b\u00fcz\u00fclm\u00fc\u015f ve kal\u00e7alar\u0131n\u0131z\u0131 d\u00fcz tutun. Aksi takdirde bakiyenizi kaybedebilirsiniz.<\/p>\n\n\n\n
14. e\u015fek tekme<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Este egzersiz bel ve bacak kal\u00e7alar\u0131n\u0131z\u0131, do\u011frudan \u00e7al\u0131\u015f\u0131r. <\/strong>Yeterince kolayd\u0131r ve bu nedenle yeni ba\u015flayanlar i\u00e7in idealdir.<\/p>\n\n\n\n
Kendinizi dizleriniz ve ellerinizle destekleyerek, zeminde d\u00f6rt ki\u015filik bir pozisyonda ba\u015flay\u0131n.<\/li>
B\u00fck\u00fclm\u00fc\u015f baca\u011f\u0131n\u0131z\u0131 kal\u00e7a seviyesine kadar kald\u0131r\u0131n ve bir s\u00fcre duraklay\u0131n.<\/li>
\u0130ndir ve di\u011fer baca\u011f\u0131n\u0131zla tekrarlay\u0131n.<\/li>
Her bacak i\u00e7in 2 set tamamlay\u0131n, set ba\u015f\u0131na 20 tekrar yap\u0131n.<\/strong><\/li>
Duru\u015funa dikkat et! Omurgan\u0131z\u0131 n\u00f6tr pozisyonda tutun ve ba\u015f\u0131n\u0131z\u0131 kald\u0131rmadan yere bak\u0131n (sa\u011fdaki k\u0131z\u0131n ne yapt\u0131\u011f\u0131n\u0131, s\u0131rt\u0131n\u0131n batt\u0131\u011f\u0131n\u0131 ve ba\u015f\u0131n\u0131n yukar\u0131 kald\u0131r\u0131ld\u0131\u011f\u0131n\u0131 tekrar etmeyin).<\/li><\/ul>\n\n\n\n
Baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131rken, 90 derece a\u00e7\u0131yla tuttu\u011funuzdan emin olun. Siz ayaktayken, baca\u011f\u0131n\u0131z\u0131 biraz yukar\u0131 do\u011fru hareket ettirmek i\u00e7in kal\u00e7alar\u0131n\u0131z\u0131 kas\u0131lmay\u0131 unutmay\u0131n. T\u00fcm a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 bir tarafa dayamay\u0131n, e\u015fit olarak da\u011f\u0131t\u0131n.<\/p>\n\n\n\n
Ba\u015far\u0131n\u0131n anahtar\u0131<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Dedikleri gibi, kusursuz bir v\u00fccuda giden yol hi\u00e7bir zaman kolay de\u011fildir. \u0130stenilen sonu\u00e7lar\u0131 elde etmek i\u00e7in, elbette haftalarca hatta aylarca s\u00fcren antrenmanlara ve sa\u011fl\u0131kl\u0131 bir diyete ihtiyac\u0131n\u0131z olacakt\u0131r. Ancak, sonu\u00e7 buna de\u011fer!<\/p>\n","protected":false},"excerpt":{"rendered":"
Atletik ve formda bacaklar bir\u00e7o\u011fumuz i\u00e7in bir r\u00fcya, ama bazen spor salonuna gitmek i\u00e7in \u00e7ok tembel ya da me\u015fgul\u00fcz ve evde e\u011fitim i\u00e7in kullan\u0131lan t\u00fcm cihazlar \u00e7ok pahal\u0131ya mal oluyor … Ama bir \u00e7\u0131k\u0131\u015f yolu var! Para harcamadan hayallerinizin bedenine ula\u015fman\u0131za yard\u0131mc\u0131 olacak bir\u00e7ok etkili hareket vard\u0131r. 1. Kurba\u011fa k\u00f6pr\u00fcs\u00fc Oluk k\u00f6pr\u00fcs\u00fcn\u00fc duydu\u011funa eminiz. \u015eimdi \u015fa\u015f\u0131rt\u0131c\u0131 bir […]<\/p>\n","protected":false},"author":3,"featured_media":2087,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":""},"categories":[1900,762],"tags":[1420,1421,1418,1416,1417,1419,1422],"_links":{"self":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/2084"}],"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=2084"}],"version-history":[{"count":2,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/2084\/revisions"}],"predecessor-version":[{"id":2126,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/2084\/revisions\/2126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media\/2087"}],"wp:attachment":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media?parent=2084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/categories?post=2084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/tags?post=2084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}