{"id":2102,"date":"2019-01-12T10:29:50","date_gmt":"2019-01-12T07:29:50","guid":{"rendered":"http:\/\/www.kampuskod.com\/?p=2102"},"modified":"2019-02-15T07:49:40","modified_gmt":"2019-02-15T04:49:40","slug":"bu-21-gunluk-egzersiz-plani-gobek-yagindan-kurtulmaniza-olanak-saglar","status":"publish","type":"post","link":"https:\/\/www.kampuskod.com\/yaraticifikirler\/bu-21-gunluk-egzersiz-plani-gobek-yagindan-kurtulmaniza-olanak-saglar\/","title":{"rendered":"Bu 21 g\u00fcnl\u00fck egzersiz plan\u0131, g\u00f6bek ya\u011f\u0131ndan kurtulman\u0131za olanak sa\u011flar"},"content":{"rendered":"\n

<\/h1>\n\n\n\n
V\u00fccudunuzu sert bir \u015fekilde \u00fct\u00fcleme pozisyonunda tutarak, \u00e7ekirde\u011fi, alt k\u0131sm\u0131 v\u00fccudunuzun \u00fcst k\u0131sm\u0131 ile ba\u011flayan kaslar\u0131 g\u00fc\u00e7lendirirsiniz. Bu egzersizler ayn\u0131 zamanda abs, bacaklar, kollar ve kal\u00e7alar\u0131n tonunu \u00e7\u0131karman\u0131n yan\u0131 s\u0131ra v\u00fccudunuzun duru\u015funu ve dengesini geli\u015ftirir. \u00dct\u00fcye yeniyseniz, bu al\u0131\u015ft\u0131rmaya k\u0131sa s\u00fcrede ba\u015flamak ve daha sonra uzun aralar vermek \u00f6nemlidir. En \u00f6nemli \u015fey, en iyi sonucu elde etmek i\u00e7in egzersizin g\u00fcnl\u00fck rutinini s\u00fcrd\u00fcrmektir.<\/p>\n\n\n\n
Kampuskod<\/strong>, sizin i\u00e7in 21 g\u00fcn (3 hafta) s\u00fcren bir egzersiz program\u0131 haz\u0131rlad\u0131. <\/p>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/a><\/p>\n\n\n\n
Egzersiz program\u0131 basittir: Her hafta \u00fct\u00fcy\u00fc yap\u0131n, zaman\u0131 art\u0131r\u0131n ve di\u011fer egzersizlerle de\u011fi\u015ftirin. \u0130lk ba\u015fta \u00e7ok zor bulursan\u0131z, ara verdi\u011finizden ve v\u00fccudunuza a\u015f\u0131r\u0131 y\u00fcklenmedi\u011finizden emin olun. Unutma: bu egzersizleri azar azar yapmak b\u00fcy\u00fck ilerleme sa\u011flar.<\/p>\n\n\n\n
1. hafta i\u00e7in plan yap\u0131n: 20 saniye<\/strong> ile ba\u015flay\u0131n ve 60 saniyeye<\/strong> kadar gidin .<\/li>
Haftan\u0131n 2 plan\u0131: Yava\u015f yava\u015f zaman\u0131n\u0131 art\u0131rmak  60 saniye<\/strong> i\u00e7in  90 saniye<\/strong> .<\/li>
Plan\u0131 3. hafta: Yava\u015f yava\u015f zaman\u0131n\u0131 art\u0131rmak  , 90 saniye<\/strong> i\u00e7in  120 saniye<\/strong> .<\/li><\/ul>\n\n\n\n
1. hafta<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/p>\n\n\n\n
\u0130lk g\u00fcnlere , kollar\u0131n\u0131z\u0131n \u00fczerinde duran<\/strong> bir \u00fct\u00fcyle<\/strong> ba\u015flay\u0131n . Onlar\u0131 bir yoga mat\u0131na yerle\u015ftirin, dirsekleri omuzlar\u0131n hemen alt\u0131na yerle\u015ftirin. Kollar\u0131n\u0131z v\u00fccuda paralel olmal\u0131, omuzlar\u0131n geni\u015fli\u011fi kadar uzak olmal\u0131d\u0131r. Daha fazla konfor sa\u011flamak i\u00e7in parmaklar\u0131n\u0131z\u0131 i\u00e7 i\u00e7e ge\u00e7irebilirsiniz. Boyun ve omurgan\u0131n konumunu, ellerinizin \u00f6n\u00fcnde yakla\u015f\u0131k 30 santimetre mesafeyle, zemindeki bir noktaya bakarak d\u00fczeltin. Ba\u015f\u0131n\u0131z\u0131n s\u0131rt\u0131n\u0131zla ayn\u0131 hizada olmas\u0131na dikkat edin. Bu pozisyonu 20 saniye<\/strong> bas\u0131l\u0131 tutun .<\/p>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n<\/a><\/p>\n\n\n\n
\u00d6n kollar\u0131n\u0131zdaki \u00fct\u00fcyle kendinizi daha rahat hissederken , tek ayak \u00fcst\u00fcnde yass\u0131 bir demir<\/strong> ile de\u011fi\u015ftirme zaman\u0131 gelmi\u015ftir . <\/strong>Baca\u011f\u0131n\u0131 tavana kald\u0131rarak (yaln\u0131zca rahat hissetti\u011finiz \u00f6l\u00e7\u00fcde) \u00e7ekirde\u011finizdeki y\u00fck\u00fc art\u0131racaks\u0131n\u0131z. Bacaklar\u0131 de\u011fi\u015ftir. \u0130lk haftan\u0131n sonunda, bu \u00fct\u00fcyle 30 saniyeye<\/strong> ula\u015fana kadar zaman\u0131n\u0131z\u0131 kademeli olarak art\u0131r\u0131n .<\/p>\n\n\n\n
\u00d6nemli:<\/strong> V\u00fccudunuzu a\u015f\u0131r\u0131 y\u00fcklemeyin, ihtiyac\u0131n\u0131z oldu\u011funda istirahat edin, dizlerinizi yere birka\u00e7 saniye indirin.<\/p>\n\n\n\n
2. hafta<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/p>\n\n\n\n
\u0130kinci haftaya standart demirle<\/strong> ba\u015flay\u0131n  . Ellerinizi do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirin, ayak parmaklar\u0131n\u0131z\u0131 yere koyun ve v\u00fccudu stabilize etmek i\u00e7in gl\u00fctlerinizi s\u0131k\u0131n. Boynunuzun ve omurgan\u0131z\u0131n duru\u015funu d\u00fczeltir. Ba\u015f\u0131n\u0131z\u0131n s\u0131rt\u0131n\u0131zla hizal\u0131 oldu\u011funu kontrol edin. Bu pozisyonu 10 saniye<\/strong> bas\u0131l\u0131 tutun . Ard\u0131ndan sa\u011f dirse\u011finizi b\u00fck\u00fcn ve yere koyun. Sol dirsek ile ayn\u0131 yap\u0131n. Ard\u0131ndan, kollar\u0131n\u0131z\u0131 ayr\u0131 ayr\u0131 uzatarak ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn.<\/p>\n\n\n\n
Bu hafta boyunca, yava\u015f yava\u015f senin zaman\u0131n\u0131 artt\u0131rarak  standart levha<\/strong> aras\u0131nda  60 saniye<\/strong>kadar  90 saniye<\/strong> .<\/p>\n\n\n\n
3. hafta<\/h3>\n\n\n\n
$\"\"$ <\/figure>\n\n\n\n
<\/p>\n\n\n\n
Ge\u00e7en hafta boyunca, alternatif  \u00f6nkollar\u0131ndaki demir<\/strong> ile  \u0131zgara yunus<\/strong> . Bu egzersiz yogadan ilham al\u0131yor; \u00c7ekirde\u011fi, abs ve omuzlar\u0131 tamamen g\u00fc\u00e7lendirir ve tonland\u0131r\u0131r. \u00d6n kollar\u0131n\u0131za dayanarak \u00fct\u00fcyle ba\u015flay\u0131n ve tavana do\u011fru i\u015faret eden kal\u00e7alar\u0131n\u0131z\u0131 “V” \u015feklinde kald\u0131r\u0131n, sonra \u00f6n kollar\u0131n pozisyonuna d\u00f6n\u00fcn. 15 kez<\/strong> tekrarlay\u0131n .<\/p>\n\n\n\n
Sadece \u00f6nkollardaki demire<\/strong> at\u0131fta bulunarak  , 90 saniye<\/strong> ile ba\u015flar ve 21. g\u00fcn i\u00e7in 120 saniyeye<\/strong> ula\u015fana kadar zaman\u0131 yava\u015f yava\u015f<\/strong>art\u0131r\u0131r  .<\/p>\n","protected":false},"excerpt":{"rendered":"
V\u00fccudunuzu sert bir \u015fekilde \u00fct\u00fcleme pozisyonunda tutarak, \u00e7ekirde\u011fi, alt k\u0131sm\u0131 v\u00fccudunuzun \u00fcst k\u0131sm\u0131 ile ba\u011flayan kaslar\u0131 g\u00fc\u00e7lendirirsiniz. Bu egzersizler ayn\u0131 zamanda abs, bacaklar, kollar ve kal\u00e7alar\u0131n tonunu \u00e7\u0131karman\u0131n yan\u0131 s\u0131ra v\u00fccudunuzun duru\u015funu ve dengesini geli\u015ftirir. \u00dct\u00fcye yeniyseniz, bu al\u0131\u015ft\u0131rmaya k\u0131sa s\u00fcrede ba\u015flamak ve daha sonra uzun aralar vermek \u00f6nemlidir. En \u00f6nemli \u015fey, en iyi sonucu elde etmek i\u00e7in […]<\/p>\n","protected":false},"author":3,"featured_media":2104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":""},"categories":[1900,762],"tags":[1441,1439,1442,1443,1418,1440,1444],"_links":{"self":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/2102"}],"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=2102"}],"version-history":[{"count":3,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/2102\/revisions"}],"predecessor-version":[{"id":2152,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/2102\/revisions\/2152"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media\/2104"}],"wp:attachment":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media?parent=2102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/categories?post=2102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/tags?post=2102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}