{"id":1770,"date":"2020-06-08T16:34:10","date_gmt":"2020-06-08T16:34:10","guid":{"rendered":"https:\/\/turkeyistanbulmedical.com\/?p=1770"},"modified":"2021-05-22T15:38:15","modified_gmt":"2021-05-22T15:38:15","slug":"zayiflamak-icin-evde-yapilabilen-egzersizler","status":"publish","type":"post","link":"https:\/\/turkeyistanbulmedical.com\/tr\/zayiflamak-icin-evde-yapilabilen-egzersizler\/","title":{"rendered":"Zay\u0131flamak i\u00e7in Evde Yap\u0131labilen Egzersizler"},"content":{"rendered":"<h2><strong><a href=\"https:\/\/turkeyistanbulmedical.com\/tr\/\">Zay\u0131flamak<\/a> i\u00e7in Evde Yap\u0131labilen Egzersizler<\/strong><\/h2>\n<p>Ya\u015fanan Covid \u2013 19 Vir\u00fcs\u00fc s\u00fcresince evde kalan herkes, ister istemez kilo ald\u0131. \u015eimdi bu al\u0131nan kilolar\u0131 vermek i\u00e7in evde yap\u0131labilir olan k\u00fc\u00e7\u00fck egzersizleri okuyabilirsiniz.<\/p>\n<h4><strong>1.Kar\u0131n B\u00f6lgesi\u00a0<\/strong><\/h4>\n<p>Pek \u00e7ok ki\u015fi zay\u0131fl\u0131\u011f\u0131na ra\u011fmen kar\u0131n b\u00f6lgesinden \u015fikayet\u00e7idir. Ya\u011fl\u0131 yiyeceklerden ve asitli i\u00e7e\u00e7eklerden uzak ta dursak,\u00a0kar\u0131n b\u00f6lgesinden kilo al\u0131n\u0131yor ise d\u00fczenli\u00a0hareketlerle 6 ay i\u00e7erisinde d\u00fcz bir kar\u0131na ula\u015fabiliriz. Nas\u0131l m\u0131?<\/p>\n<ul>\n<li>Kar\u0131n b\u00f6lgesindeki ya\u011flar\u0131 k\u0131ran en temel hareket d\u00fcz <a href=\"https:\/\/tr.wikipedia.org\/wiki\/Kar%C4%B1n_egzersizi\" target=\"_blank\" rel=\"noopener noreferrer\">mekik<\/a>tir. Is\u0131nd\u0131ktan sonra ba\u015flayaca\u011f\u0131n\u00a0antreman\u0131n\u0131n\u00a0ilk hareketi i\u00e7in d\u00fcz bir zemine yat. Boyun b\u00f6lgene\u00a0herhangi bir zarar vermemek i\u00e7in ellerinle\u00a0bu b\u00f6lgeye destek vermen\u00a0\u00e7ok \u00f6nemlidir. Kar\u0131n ve kal\u00e7an\u0131\u00a0s\u0131kt\u0131ktan sonra bu b\u00f6lgelerin deste\u011fiyle hafif\u00e7e yukar\u0131 do\u011fru kalk. 15 defa olmak \u00fczere 3&#8217;er kere tekrarlayaca\u011f\u0131n bu hareket ilk ba\u015flarda seni\u00a0zorlayabilir. Bu nedenle bacaklar\u0131n\u0131\u00a090 derece kald\u0131rarak da v\u00fccudunu bu harekete al\u0131\u015ft\u0131rabilir, g\u00fc\u00e7lendikten sonra bacaklar\u0131n yerde olarak mekik \u00e7ekmeye devam edebilirsin.<\/li>\n<li>\u0130kinci hareket i\u00e7in t\u0131pki ilk hareketteki gibi yere uzan\u00a0ve ellerinle ayaklar\u0131n\u0131 olabildi\u011fi kadar a\u00e7. Yine boyun b\u00f6lgene\u00a0zarar vermemek i\u00e7in kar\u0131n b\u00f6lgeni\u00a0s\u0131karak destek al ve ellerini\u00a0m\u00fcmk\u00fcn oldu\u011funca yukar\u0131 do\u011fru uzatarak ayaklar\u0131na\u00a0do\u011fru birle\u015ftir. 15 kereden 3&#8217;er defa tekrarlayaca\u011f\u0131n bu harekette\u00a0ellerin\u00a0ile birlikte bacaklar\u0131n\u0131\u00a0ayn\u0131 anda birbirine de\u011fdirebildi\u011fin\u00a0kadar de\u011fdirmeye \u00e7al\u0131\u015f. \u00a0Hem kar\u0131n hem de bacak b\u00f6lgeni\u00a0\u00e7al\u0131\u015ft\u0131racak bu hareket ayn\u0131 anda alt ve \u00fcst kar\u0131n b\u00f6lgesindeki ya\u011flar\u0131nda k\u0131r\u0131lmas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/li>\n<\/ul>\n<h4><strong>2. Yanlar (Simit)<\/strong><\/h4>\n<p>Artan fast-food ve asitli i\u00e7ecek t\u00fcketimiyle birlikte en \u00e7ok problem ya\u015fad\u0131\u011f\u0131m\u0131z b\u00f6lgelerin ikincisi de simit denilen yan b\u00f6lgeler. Besinlerden al\u0131nan blok \u015fekerlerin k\u0131r\u0131lmayarak yan tarafta birikmesiyle olu\u015fan simitlerin gitmesi i\u00e7in b\u00f6lgesel hareketler \u00e7ok \u00f6nemlidir.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Evinde varsa eline bir dumble alabilir yoksa da k\u00fc\u00e7\u00fck pet \u015fi\u015feleri suyla doldurarak onlar\u0131 a\u011f\u0131rl\u0131k olarak kullanabilirsin. 15 kereden 3&#8217;er setler halinde tekrarlaman gereken bu harekette en \u00f6nemli nokta bacaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7man. Bacaklar\u0131n\u0131 a\u00e7arak dengeni\u00a0sa\u011flad\u0131ktan sonra yapman\u00a0gereken, a\u011f\u0131rl\u0131k olan elini\u00a0yukar\u0131 kald\u0131rarak di\u011fer elini\u00a0ters tarafa yat\u0131racak \u015fekilde yan taraf\u0131ndaki gerginli\u011fi hissedene kadar e\u011filmek.<\/li>\n<li>D\u00fczenli antremanlara ba\u015flad\u0131ktan iki-\u00fc\u00e7 hafta sonra uygulayabilece\u011fin bir ba\u015fka hareketle hem kar\u0131n b\u00f6lgeni\u00a0hem de yan taraflar\u0131 \u00e7al\u0131\u015ft\u0131rarak bir ta\u015fla iki ku\u015f vurabilirsin. Bir baca\u011f\u0131n\u0131\u00a0di\u011fer baca\u011f\u0131n\u0131n\u00a0\u00fczerine doksan derece duracak \u015fekilde att\u0131ktan sonra boyun b\u00f6lgene\u00a0ellerinle destek vererek ve kar\u0131ndan g\u00fc\u00e7\u00a0alarak dirse\u011fini ters taraftaki dizine\u00a0de\u011fdirmeye \u00e7al\u0131\u015f. Mekikte oldu\u011fu gibi bu harekette de olabilecek sakatlanmalardan uzak durabilmek i\u00e7in boynuna destek vermeyi unutma\u00a0ve her kalk\u0131\u015fta g\u00f6zlerini\u00a0kar\u0131n b\u00f6lgende tutmaya \u00f6zen g\u00f6ster.<\/li>\n<\/ul>\n<h4><strong>3. Kollar<\/strong><\/h4>\n<p>\u00d6zellikle ya\u015fland\u0131k\u00e7a daha \u00e7ok sarkarak bizi fazlas\u0131yla rahats\u0131z olan b\u00f6lgelerimizden biri de kollar\u0131m\u0131zd\u0131r. T\u0131pk\u0131 kar\u0131n gibi ancak d\u00fczenli bir antrenman program\u0131yla s\u0131k\u0131la\u015facak olan kol b\u00f6lgesi i\u00e7in g\u00fc\u00e7l\u00fc bir s\u0131rta sahip olmak da \u00f6nemlidir.<\/p>\n<ul>\n<li>Hem s\u0131rt b\u00f6lgeni\u00a0hem de kollar\u0131n\u0131\u00a0\u00e7al\u0131\u015ft\u0131racak olan planking hareketi g\u00fc\u00e7l\u00fc bir v\u00fccuda kavu\u015fmana\u00a0yard\u0131mc\u0131 olacak. Dirseklerin doksan derecelik bir a\u00e7\u0131yla yere dayand\u0131\u011f\u0131 bu harektte g\u00fcc\u00fc bacak b\u00f6lgenden almay\u0131 unutma. Ba\u015f\u0131n\u0131\u00a0omurganla ayn\u0131\u00a0h\u0131zada tutarak d<\/li>\n<li>irseklerin yard\u0131m\u0131yla \u015f\u0131nav \u00e7eker gibi e\u011fil ve kalk. 15 kereden olmak \u00fczere 3&#8217;er set halinde tekrarlaman gereken bu hareket ba\u015flarda zor gelse de zamanla en b\u00fcy\u00fck tutkun haline gelecek, eminiz.<\/li>\n<li>Sa\u011fl\u0131kl\u0131 ve kasl\u0131 kollara sahip olmak i\u00e7in \u00f6zellikle \u00e7al\u0131\u015f\u0131lmas\u0131 gereken b\u00f6lgelerden biri de Triceps yani kolun arka b\u00f6lgesidir. Bu hareket i\u00e7in ihtiyac\u0131n\u00a0olan tek \u015fey al\u00e7ak bir masa ya da destek alabilece\u011fin\u00a0bir sandalye. Sandalyeden g\u00fc\u00e7 alarak s\u0131rt\u0131n\u00a0d\u00f6n\u00fck bir \u015fekilde, topuklar\u0131n\u0131n\u00a0\u00fczerinde durarak a\u015fa\u011f\u0131ya do\u011fru e\u011fil\u00a0ve kalk. 3&#8217;er set halinde tekrarlayaca\u011f\u0131n\u00a0bu harekette sakatlanmamak i\u00e7in ba\u015f\u0131n\u0131\u00a0dik tut\u00a0ve g\u00f6zlerinle kar\u015f\u0131 duvardaki bir noktay\u0131 sabitle. Kollar\u0131nla birlikte kal\u00e7an\u0131 da \u00e7al\u0131\u015ft\u0131racak bu harekette sandalyeden destek almak sana\u00a0zor geliyorsa ayn\u0131 hareketi a\u011f\u0131rl\u0131kla, ayakta da yapabilirsin.<\/li>\n<\/ul>\n<h4><strong>4. Kal\u00e7a B\u00f6lgesi<\/strong><\/h4>\n<p>Fit bir v\u00fccuda sahip olman\u00a0i\u00e7in dikkat etmen\u00a0gereken b\u00f6lgelerden biri de kal\u00e7a b\u00f6lgesidir. Antrenman program\u0131n\u0131n en yorucu ama en e\u011flenceli egzersizleri aras\u0131nda yer alan kal\u00e7a hareketleriyle kar\u0131n, basen ve bacak b\u00f6lgeni ayn\u0131 anda \u00e7al\u0131\u015ft\u0131rabilirsin.<\/p>\n<ul>\n<li>Sa\u011f baca\u011f\u0131n\u0131\u00a0doksan derecelik bir a\u00e7\u0131yla yere koyduktan sonra ellerinle dirseklerin\u00a0d\u00fcz duracak \u015fekilde y\u00fcksel\u00a0ve ayn\u0131 anda sol baca\u011f\u0131n\u0131\u00a0popo b\u00f6lgeni\u00a0s\u0131karak yukar\u0131ya do\u011fru kald\u0131r. Baca\u011f\u0131n\u0131\u00a0kald\u0131rabildi\u011fin\u00a0kadar yukar\u0131 kald\u0131r\u0131p daha sonra karn\u0131na do\u011fru \u00e7ekerek tekrarlayaca\u011f\u0131n\u00a0bu hareketi d\u00fczenli olarak 3&#8217;er set halinde tekrarla.<\/li>\n<li>Antreman\u0131n sonlar\u0131na do\u011fru kaslar iyice \u0131s\u0131nd\u0131ktan sonra tekrarlaman\u00a0gereken Squat isimli bu hareket ayn\u0131 zamanda sel\u00fclitlerden de kurtulmana yard\u0131mc\u0131 olacak. Bacaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7t\u0131ktan sonra ellerini\u00a0dumble deste\u011fiyle kar\u015f\u0131ya do\u011fru uzat. Omurgan\u0131\u00a0dik tutacak \u015fekilde, a\u011f\u0131rl\u0131klar\u0131n da yard\u0131m\u0131yla a\u015fa\u011f\u0131 do\u011fru e\u011filip\u00a0kalk. Kar\u0131n, bacak, popo ve kal\u00e7a b\u00f6lgeni\u00a0ayn\u0131 anda \u00e7al\u0131\u015ft\u0131racak Squat hareketi ilk haftalarda zorlayaca\u011f\u0131 i\u00e7in 10&#8217;ar kere 3&#8217;erlik setler halinde tekrarlaman\u00a0yeterli olacakt\u0131r.<\/li>\n<\/ul>\n<h4><strong>5.\u00a0 <a href=\"https:\/\/www.drayferulcay.com\" target=\"_blank\" rel=\"noopener noreferrer\">Bacaklar<\/a><\/strong><\/h4>\n<p>Antrenman\u0131n\u0131\u00a0bacak hareketiyle sonland\u0131rarak esneme hareketlerine ge\u00e7ebilirsin.<\/p>\n<ul>\n<li>Kol b\u00f6lgeni\u00a0\u00e7al\u0131\u015ft\u0131rmana yard\u0131mc\u0131 olan Planking pozisyonunu uygulayarak yapaca\u011f\u0131n\u00a0bu hareket bacak kaslar\u0131n\u0131\u00a0kuvvetlendirirken kal\u00e7a b\u00f6lgenin\u00a0de \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olacak. \u015e\u0131nav \u00e7eker gibi kalkt\u0131ktan sonra tek baca\u011f\u0131ndan alaca\u011f\u0131n\u00a0destekle di\u011fer baca\u011f\u0131n\u0131, dizini\u00a0b\u00fckmeden inidirip kald\u0131r. \u0130ki baca\u011f\u0131n\u00a0i\u00e7in de 2&#8217;\u015fer set olmak \u00fczere hareketi 25 kere tekrarla.<\/li>\n<li>D\u00fcz zemin \u00fczerine yerle\u015ftirdi\u011fin\u00a0mat\u0131n \u00fczerine ellerini\u00a0yanlara koyarak, s\u0131rt \u00fcst\u00fc yat. Karn\u0131n\u0131\u00a0ve kal\u00e7an\u0131 s\u0131kt\u0131ktan sonra tek baca\u011f\u0131n\u0131, ayak parmaklar\u0131n\u00a0yukar\u0131 bakacak konumda gergin bir \u015fekilde indirip kald\u0131r. Hem esnemene hem de bacak b\u00f6lgeni\u00a0inceltmene yard\u0131mc\u0131 olacak bu hareketi 3&#8217;er set halinde 15 kere tekrarla.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Zay\u0131flamak i\u00e7in Evde Yap\u0131labilen Egzersizler Ya\u015fanan Covid \u2013 19 Vir\u00fcs\u00fc s\u00fcresince evde kalan herkes, ister istemez kilo ald\u0131. \u015eimdi bu al\u0131nan kilolar\u0131 vermek i\u00e7in evde yap\u0131labilir olan k\u00fc\u00e7\u00fck egzersizleri okuyabilirsiniz. 1.Kar\u0131n B\u00f6lgesi\u00a0 Pek \u00e7ok ki\u015fi zay\u0131fl\u0131\u011f\u0131na ra\u011fmen kar\u0131n b\u00f6lgesinden \u015fikayet\u00e7idir. Ya\u011fl\u0131 yiyeceklerden ve asitli i\u00e7e\u00e7eklerden uzak ta dursak,\u00a0kar\u0131n b\u00f6lgesinden kilo al\u0131n\u0131yor ise d\u00fczenli\u00a0hareketlerle 6 ay [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1490,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[755],"tags":[812],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v17.5 (Yoast SEO v18.4.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zay\u0131flamak i\u00e7in Evde Yap\u0131labilen Egzersizler - Turkey Istanbul Medical<\/title>\n<meta name=\"description\" content=\"Ya\u015fanan Covid \u2013 19 Vir\u00fcs\u00fc s\u00fcresince evde kalan herkes, ister istemez kilo ald\u0131. \u015eimdi bu al\u0131nan kilolar\u0131 vermek i\u00e7in evde yap\u0131labilir olan k\u00fc\u00e7\u00fck\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/turkeyistanbulmedical.com\/tr\/zayiflamak-icin-evde-yapilabilen-egzersizler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zay\u0131flamak i\u00e7in Evde Yap\u0131labilen Egzersizler\" \/>\n<meta property=\"og:description\" content=\"Ya\u015fanan Covid \u2013 19 Vir\u00fcs\u00fc s\u00fcresince evde kalan herkes, ister istemez kilo ald\u0131. \u015eimdi bu al\u0131nan kilolar\u0131 vermek i\u00e7in evde yap\u0131labilir olan k\u00fc\u00e7\u00fck\" \/>\n<meta property=\"og:url\" content=\"https:\/\/turkeyistanbulmedical.com\/tr\/zayiflamak-icin-evde-yapilabilen-egzersizler\/\" \/>\n<meta property=\"og:site_name\" content=\"Turkey Istanbul Medical\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-08T16:34:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-22T15:38:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2021\/05\/Simple-Gym-at-home-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"565\" \/>\n\t<meta property=\"og:image:height\" content=\"542\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Turkey Istanbul Medical\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#organization\",\"name\":\"Turkey Istanbul Medical\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#logo\",\"inLanguage\":\"tr-TR\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2021\/04\/cropped-TIM-1-1-1.png\",\"contentUrl\":\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2021\/04\/cropped-TIM-1-1-1.png\",\"width\":394,\"height\":324,\"caption\":\"Turkey Istanbul Medical\"},\"image\":{\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#website\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/\",\"name\":\"Turkey Istanbul Medical\",\"description\":\"Healthcare consulting - 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