{"id":171910,"date":"2025-05-03T21:35:37","date_gmt":"2025-05-03T18:35:37","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=171910"},"modified":"2025-05-03T23:49:53","modified_gmt":"2025-05-03T20:49:53","slug":"gunluk-yuruyusleri-yag-yakimina-donusturen-taktikler-kilo-vermek-sandiginizdan-da-kolay","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/gunluk-yuruyusleri-yag-yakimina-donusturen-taktikler-kilo-vermek-sandiginizdan-da-kolay\/","title":{"rendered":"G\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015fleri ya\u011f yak\u0131m\u0131na d\u00f6n\u00fc\u015ft\u00fcren taktikler! Kilo vermek sand\u0131\u011f\u0131n\u0131zdan da kolay"},"content":{"rendered":"

Y\u00fcr\u00fcy\u00fc\u015f yapmak, insan v\u00fccudu i\u00e7in bir\u00e7ok etkiye sahiptir. G\u00fcn i\u00e7erisinde yenilen yemekler ve i\u00e7ilen i\u00e7ecekler v\u00fccut i\u00e7erisinde ya\u011flanmaya ve karbonhidrat al\u0131m\u0131n\u0131n artmas\u0131na neden olabilir. G\u00fcnde en az 30 dakika y\u00fcr\u00fcmek bile v\u00fccut kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131na ve ya\u011f yak\u0131m i\u015flemine destek olmaktad\u0131r. Peki, ka\u00e7 dakika y\u00fcr\u00fcy\u00fc\u015ften sonra ya\u011f yak\u0131l\u0131r? Y\u00fcr\u00fcy\u00fc\u015fte ka\u00e7 dakikadan sonra ya\u011f yak\u0131m\u0131 ba\u015flar? Ka\u00e7 dakika y\u00fcr\u00fcy\u00fc\u015f yap\u0131lmal\u0131? \u0130\u015fte t\u00fcm sorular\u0131n cevaplar\u0131\u2026<\/p>\n

YA\u011e YAKIMINA YARDIMCI OLACAK \u0130PU\u00c7LARI<\/h3>\n

V\u00fccut ya\u011f\u0131 yakman\u0131z i\u00e7in y\u00fcr\u00fcy\u00fc\u015f aktivitelerinizi daha da sa\u011fl\u0131kl\u0131 hale getirebilirsiniz. D\u0131\u015far\u0131ya y\u00fcr\u00fcy\u00fc\u015f yapmak i\u00e7in \u00e7\u0131kt\u0131\u011f\u0131n\u0131zda uygulayaca\u011f\u0131n\u0131z basit y\u00f6ntemlerle kilo verme i\u015fleminiz daha da kolayla\u015f\u0131r. \u0130\u015fte y\u00fcr\u00fcy\u00fc\u015f aktivitenize ekleyece\u011finiz anekdotlar<\/p>\n

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\n

Haftada en az 150 dakika orta \u015fiddette y\u00fcr\u00fcy\u00fc\u015f yaparak ba\u015flayabilirsiniz. <\/strong><\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f temponuzu normalinden biraz daha art\u0131rarak, ya\u011f yak\u0131m\u0131n\u0131 daha da y\u00fckseltebilirsiniz. Ayak yap\u0131n\u0131za uygun olan y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131 tercih ederek, daha kaliteli y\u00fcr\u00fcy\u00fc\u015fler ger\u00e7ekle\u015ftirilebilir.<\/p>\n

\"\"<\/p>\n

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Maksimum kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131n %60-70 aral\u0131\u011f\u0131nda olmas\u0131 gerekir.<\/strong><\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda h\u0131z temponuza g\u00f6re kalp at\u0131\u015f h\u0131z\u0131n\u0131zda azalma ve artmalar meydana gelir. Ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131ran di\u011fer bir fakt\u00f6r nab\u0131z aral\u0131\u011f\u0131n\u0131n belli bir dengede kalmas\u0131n\u0131 sa\u011flamakt\u0131r.<\/p>\n

30 dakika y\u00fcr\u00fcy\u00fc\u015ften sonra ya\u011f yak\u0131m oran\u0131 h\u0131zlanmaya ba\u015flar. <\/strong><\/p>\n

G\u00fcnl\u00fck y\u00fcr\u00fcmelerinizi 30 dakikan\u0131n \u00fczerinde yapmaya ba\u015flad\u0131\u011f\u0131n\u0131z andan itibaren ya\u011f yak\u0131m oran\u0131n\u0131zda artacak. Metabolizma h\u0131zlanaca\u011f\u0131 i\u00e7in kalorilerinizi de yakabileceksiniz.<\/p>\n

\"\"<\/p>\n

\n

G\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015flerinizi sabah ve ak\u015fam olarak ikiye b\u00f6l\u00fcn. <\/strong><\/p>\n

Uzun s\u00fcreli y\u00fcr\u00fcy\u00fc\u015flere dayanakl\u0131 olmad\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, sabah 30 dakika ve ak\u015fam 30 dakika olmak \u00fczere toplamda 1 saat y\u00fcr\u00fcy\u00fc\u015f periyodunu uygulayabilirsiniz. Y\u00fcr\u00fcy\u00fc\u015f periyodu sayesinde ayak kaslar\u0131n\u0131z ve diz kapaklar\u0131n\u0131z \u00e7ok fazla y\u0131pranmam\u0131\u015f olur. Kalp nabz\u0131n\u0131z ve bedeniniz y\u00fcr\u00fcy\u00fc\u015f temposuna al\u0131\u015ft\u0131ktan bir s\u00fcre sonra y\u00fcr\u00fcy\u00fc\u015flerinizi 10 dakika daha art\u0131rarak 50 dakika y\u00fcr\u00fcy\u00fc\u015f yapabilirsiniz. Her bir ad\u0131mda y\u00fcr\u00fcme temponuzu ve s\u00fcrenizi ona g\u00f6re dengeleyebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kilo vermek i\u00e7in saatlerce spor salonlar\u0131nda a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fman\u0131za gerek kalmayacak. Y\u00fcr\u00fcy\u00fc\u015f yaparken dikkat etmeniz gereken kurallar var. Kurallar do\u011frultusunda ilerledi\u011finizde ya\u011f yak\u0131m s\u00fcreciniz h\u0131zlanabilir. Peki, ka\u00e7 dakika y\u00fcr\u00fcy\u00fc\u015ften sonra ya\u011f yak\u0131l\u0131r? Y\u00fcr\u00fcy\u00fc\u015fte ka\u00e7 dakikadan sonra ya\u011f yak\u0131m\u0131 ba\u015flar?<\/p>\n","protected":false},"author":10,"featured_media":171914,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[6147,173,19735,7910,1771],"class_list":["post-171910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-kilo-vermek","tag-saglik","tag-saglikli-yasam","tag-yag-yakimi","tag-yuruyus"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/171910"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=171910"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/171910\/revisions"}],"predecessor-version":[{"id":171915,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/171910\/revisions\/171915"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/171914"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=171910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=171910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=171910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}