{"id":62032,"date":"2020-05-19T19:01:00","date_gmt":"2020-05-19T19:01:00","guid":{"rendered":""},"modified":"2022-05-25T20:13:08","modified_gmt":"2022-05-25T20:13:08","slug":"evde-karin-kaslarinizi-nasil-calistirabilirsiniz","status":"publish","type":"post","link":"https:\/\/teknomanyak.com\/tr\/2020\/05\/19\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz\/","title":{"rendered":"Evde Kar\u0131n Kaslar\u0131n\u0131z\u0131 Nas\u0131l \u00c7al\u0131\u015ft\u0131rabilirsiniz?"},"content":{"rendered":"\n<p>&#8220;<strong>Evde kar\u0131n kaslar\u0131n\u0131z\u0131 nas\u0131l \u00e7al\u0131\u015ft\u0131rabilirsiniz<\/strong>&#8221; konusu evde kas yapmak isteyenlerin merak etti\u011fi konular aras\u0131nda.<\/p>\n\n\n\n<p>Evde kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131racak egzersizler yaparak sizde hedefledi\u011finiz v\u00fccuda ula\u015fabilirsiniz. Bunun i\u00e7in yapman\u0131z gereken planl\u0131 \u00e7al\u0131\u015fmak. <\/p>\n\n\n\n<p><strong>Kar\u0131n kaslar\u0131 \u00e7al\u0131\u015fma<\/strong> egzersizleri herkesin yapabilece\u011fi, son derece kolay hareketlerden olu\u015fuyor. Fakat aktif bir \u015fekilde spor yapmayan ki\u015filer bu konuda zorlanabiliyor. <\/p>\n\n\n\n<p>D\u0131\u015far\u0131 \u00e7\u0131kamad\u0131\u011f\u0131n\u0131z ya da spor salonuna gidemedi\u011finiz durumlarda kaslar\u0131n\u0131z\u0131 evde \u00e7al\u0131\u015ft\u0131rabilirsiniz. Evde kar\u0131n kas\u0131 yapabilmek i\u00e7in yapman\u0131z gereken hareketler \u015fu \u015fekilde.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=nmwgirgXLYM\" target=\"_blank\">Mountain climber<\/a><\/strong> hareketiyle, kalori yakabilir ve kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rabilirsiniz.<\/li><li><strong><a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=rorFwJ0h2e4\" target=\"_blank\">Side hip raise<\/a><\/strong> hareketiyle, <strong><a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=Xyd_fa5zoEU\" target=\"_blank\">crunch<\/a><\/strong> tarz\u0131 hareketleri destekleyebilir ve etkili kas \u00e7al\u0131\u015fmas\u0131 yapabilirsiniz.<\/li><li><strong><a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=n-H5EpKcP60\" target=\"_blank\">Hollow rock hold<\/a><\/strong> ile, g\u00fc\u00e7 ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rabilirsiniz. Bu hareket <strong>cross fit<\/strong> egzersizlerde s\u0131kl\u0131kla kullan\u0131lmaktad\u0131r.<\/li><li><strong><a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=9FGilxCbdz8\" target=\"_blank\">Bicycle Crunch<\/a><\/strong> hareketi sayesinde mekik hareketini ilerletebilirsiniz.<\/li><\/ul>\n\n\n\n<p>Bu hareket bir \u00fcst seviye oldu\u011fu i\u00e7in, etkiyi daha \u00e7ok art\u0131r\u0131yor. Bu hareketleri do\u011fru tekrarlarda yapt\u0131\u011f\u0131n\u0131z takdirde, sizde s\u0131ms\u0131k\u0131 kaslara sahip olabilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ekipmanl\u0131 M\u0131, Ekipmans\u0131z M\u0131 \u00c7al\u0131\u015f\u0131lmal\u0131?<\/strong><\/h2>\n\n\n\n<p>Kolay malzemelerle<strong> evde kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rma<\/strong> hareketleri yapabilirsiniz. \u0130llaki ekipman kullanmak istiyorsan\u0131z, bunu basit e\u015fyalarla da yapabilirsiniz. <\/p>\n\n\n\n<p>V\u00fccudunuzu oldu\u011fundan daha fit g\u00f6stermek istiyorsan\u0131z, bunu kar\u0131n kaslar\u0131n\u0131zla yapabilirsiniz. \u00c7o\u011fu ki\u015fi bunun i\u00e7in spor salonuna gidip para d\u00f6kse de buna gerek yoktur. Evde ekipmans\u0131z \u015fekilde kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rabilirsiniz.<\/p>\n\n\n\n<p>Bunun i\u00e7in mekik \u00e7ekme, plank duru\u015fu yapma gibi hareketler yeterli olacakt\u0131r. Bu hareketler i\u00e7in ekipmana de\u011fil sab\u0131r g\u00f6stermeye ihtiyac\u0131n\u0131z var. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-1024x512.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"780\" height=\"390\" src=\"https:\/\/www.teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son.jpg\" alt=\"Evde kar\u0131n kaslar\u0131n\u0131z\u0131 nas\u0131l \u00e7al\u0131\u015ft\u0131rabilirsiniz?\" class=\"wp-image-62742\" srcset=\"https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son.jpg 780w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son-600x300.jpg 600w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son-768x384.jpg 768w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son-320x160.jpg 320w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son-640x320.jpg 640w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son-360x180.jpg 360w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/05\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz-son-720x360.jpg 720w\" sizes=\"auto, (max-width: 780px) 100vw, 780px\" \/><\/a><figcaption><em>Evde kar\u0131n kaslar\u0131n\u0131z\u0131 nas\u0131l \u00e7al\u0131\u015ft\u0131rabilirsiniz?<\/em><\/figcaption><\/figure>\n\n\n\n<p>Do\u011fru \u015fekilde yap\u0131lmas\u0131 ve do\u011fru tekrarlarla yap\u0131lmas\u0131, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131 hayal olmaktan \u00e7\u0131kar\u0131r. <strong>Twist<\/strong> hareketi ya da bacak kald\u0131rma hareketleri de kas yapman\u0131n temelleri aras\u0131nda yer al\u0131yor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kar\u0131n Kas\u0131 Yapmak Neden \u00d6nemli?<\/strong><\/h2>\n\n\n\n<p>Asl\u0131na bakt\u0131\u011f\u0131n\u0131z zaman kas yapman\u0131n sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck bir \u00f6nemi yok. Sadece g\u00fczel bir g\u00f6r\u00fcnt\u00fcn\u00fcn olu\u015fabilmesi i\u00e7in kas yapman\u0131n faydas\u0131 var. Her \u015feyden \u00f6nce sa\u011fl\u0131kl\u0131 beslenmeliyiz. <\/p>\n\n\n\n<p>Kas yapmak d\u0131\u015f g\u00f6r\u00fcn\u00fc\u015f a\u00e7\u0131s\u0131ndan estetik duru\u015f sa\u011fl\u0131yor. V\u00fccut i\u00e7in fazla ya\u011f tehlike olu\u015fturuyor. Kaslar, fazla ya\u011f\u0131n geri plana at\u0131lmas\u0131na yard\u0131mc\u0131 oluyor. Kolay <strong>egzersiz hareketleri <\/strong>yap\u0131p, kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirerek sizde sa\u011fl\u0131kl\u0131 bir v\u00fccuda sahip olabilirsiniz.<\/p>\n\n\n\n<p>Ancak, kar\u0131n kas\u0131 yapaca\u011f\u0131m diye kendinizi \u00e7ok zorlamay\u0131n. Azar azar, kendinizi \u00e7ok yormadan tekrarlar yap\u0131n. Kaslar\u0131n\u0131z geli\u015fip g\u00fc\u00e7lendik\u00e7e kendinizi daha \u00e7ok zorlayabilirsiniz. Ve sizi \u00e7ok zorlayan, bel probleminiz varsa belinizi a\u011fr\u0131tacak, kas\u0131klar\u0131n\u0131z\u0131 zorlayacak hareketlerden uzak durun.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0130lginizi \u00c7ekebilir<\/strong>: <a href=\"\/?p=55820\">E-Spor Y\u0131ld\u0131z\u0131 Dani Bereznay Formula 1 Pilotlar\u0131n\u0131 Sanal Pistte Ezdi Ge\u00e7ti<\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Evde kar\u0131n kaslar\u0131n\u0131z\u0131 nas\u0131l \u00e7al\u0131\u015ft\u0131rabilirsiniz&#8221; konusu evde kas yapmak isteyenlerin merak etti\u011fi konular aras\u0131nda. Evde kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131racak egzersizler yaparak sizde hedefledi\u011finiz v\u00fccuda ula\u015fabilirsiniz. Bunun i\u00e7in yapman\u0131z gereken planl\u0131 \u00e7al\u0131\u015fmak. <\/p>\n","protected":false},"author":1,"featured_media":62737,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","footnotes":""},"categories":[140],"tags":[11367],"class_list":["post-62032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel-kultur","tag-egzersiz"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Evde Kar\u0131n Kaslar\u0131n\u0131z\u0131 Nas\u0131l \u00c7al\u0131\u015ft\u0131rabilirsiniz? - Evde Kar\u0131n Kas\u0131 \u00c7al\u0131\u015fma<\/title>\n<meta name=\"description\" content=\"Evde kar\u0131n kaslar\u0131n\u0131z\u0131 nas\u0131l \u00e7al\u0131\u015ft\u0131rabilirsiniz? konusu evde kar\u0131n kas\u0131 yapmak isteyenlerin merak etti\u011fi konular aras\u0131ndad\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/teknomanyak.com\/tr\/2020\/05\/19\/evde-karin-kaslarinizi-nasil-calistirabilirsiniz\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Evde Kar\u0131n Kaslar\u0131n\u0131z\u0131 Nas\u0131l \u00c7al\u0131\u015ft\u0131rabilirsiniz? 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