{"id":179479,"date":"2025-05-19T11:49:20","date_gmt":"2025-05-19T08:49:20","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=179479"},"modified":"2025-05-19T11:49:20","modified_gmt":"2025-05-19T08:49:20","slug":"yattiginiz-yerden-kilo-vermeye-hazir-misiniz-her-gun-20-dakika-yapin","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/yattiginiz-yerden-kilo-vermeye-hazir-misiniz-her-gun-20-dakika-yapin\/","title":{"rendered":"Yatt\u0131\u011f\u0131n\u0131z yerden kilo vermeye haz\u0131r m\u0131s\u0131n\u0131z? Her g\u00fcn 20 dakika yap\u0131n"},"content":{"rendered":"

\u0130nce, fit ve s\u0131k\u0131 bir v\u00fccuda sahip olmak i\u00e7in spor merkezlerinde saatlerce spor yapmak, efor harcamak zorunda de\u011filsiniz. Baz\u0131 egzersizler sayesinde yatt\u0131\u011f\u0131n\u0131z yerden de zay\u0131flayabilirsiniz. G\u00fcnde yaln\u0131zca 20 dakika ay\u0131rarak metabolizmay\u0131 h\u0131zland\u0131r\u0131p ya\u011f yakabilir ideal bir fizi\u011fe ula\u015fabilirsiniz.<\/p>\n

\u0130nce, fit bir fizik yaln\u0131zca ho\u015f bir g\u00f6r\u00fcn\u00fcm sa\u011flam\u0131yor beden sa\u011fl\u0131\u011f\u0131n\u0131 da yak\u0131ndan ilgilendiriyor. V\u00fccuttaki fazla ya\u011flar kalp hastal\u0131klar\u0131, tip 2 diyabet, y\u00fcksek tansiyon, karaci\u011fer ya\u011flanmas\u0131, eklem sorunlar\u0131 ve baz\u0131 kanser t\u00fcrleri gibi pek \u00e7ok sa\u011fl\u0131k sorununa davetiye \u00e7\u0131kar\u0131yor.<\/p>\n

Yatarak da fazla ya\u011flar\u0131n\u0131z\u0131 yakabilir, v\u00fccudunuzu s\u0131k\u0131la\u015ft\u0131r\u0131p zay\u0131flayabilirsiniz.<\/p>\n

YATTI\u011eINIZ YERDEN K\u0130LO VERMEK \u0130\u00c7\u0130N HER G\u00dcN 20 DAK\u0130KA YAPIN<\/h3>\n

Yorulmadan hatta yatt\u0131\u011f\u0131n\u0131z yerden kalkmadan zay\u0131flamak isteyenler toplan\u0131n! Asl\u0131nda yatarak da kilo verebilirsiniz. \u0130\u015fte yatt\u0131\u011f\u0131n\u0131z yerden kilo vermek i\u00e7in yapman\u0131z gerekenler:<\/p>\n

\"\"<\/p>\n

\n

PEDAL \u00c7EV\u0130REREK YATARAK ZAYIFLAYIN<\/strong><\/p>\n

Yatarak pedal \u00e7evirme egzersizi ile yatt\u0131\u011f\u0131n\u0131z yerden hem kar\u0131n kaslar\u0131n\u0131, bacaklar\u0131 \u00e7al\u0131\u015ft\u0131rabilir hem de zay\u0131flayabilirsiniz. Yere veya bir mat\u0131n \u00fczerine uzan\u0131n, elleriniz yere temas etsin. Bacaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131p \u00a0bisiklet s\u00fcrer gibi havada pedal \u00e7evirin. \u00d6nce yava\u015f sonra daha h\u0131zl\u0131 \u00e7evirebilir, ara ara dinlenip devam edebilirsiniz.<\/p>\n

\"\"<\/p>\n

\n

YAN PLANK \u0130LE B\u00d6LGESEL YA\u011eLARI YAKIN<\/strong><\/p>\n

Yatt\u0131\u011f\u0131m\u0131z yerden zay\u0131flamak i\u00e7in yan plank pozisyonunda spor yapabiliriz.<\/p>\n

Yan plank yapmak i\u00e7in mat\u0131n \u00fczerine sa\u011f veya sol taraf\u0131n\u0131za yan pozisyonda uzan\u0131n. Sa\u011f taraf\u0131n\u0131za uzand\u0131ysan\u0131z sa\u011f dirsek ve sa\u011f ayak yere temas edecek \u015fekilde v\u00fccudunuzu yukar\u0131 kald\u0131r\u0131n, d\u00fcz bir hat halinde bedeni havada tutacak \u015fekilde 15-20 saniye bekleyin. Bir dakika dinlenip ayn\u0131 \u015fekilde sol taraf\u0131n\u0131zla deneyin.<\/p>\n

\"\"<\/p>\n

BOL BOL MEK\u0130K \u00c7EK\u0130N<\/strong><\/p>\n

Yatt\u0131\u011f\u0131m\u0131z yerden zay\u0131flamak i\u00e7in bir di\u011fer egzersiz de mekik \u00e7ekmektir. Mekik \u00e7ekmek i\u00e7in yere s\u0131rt \u00fcst\u00fc uzan\u0131n, dizlerinizi k\u0131r\u0131n, ayaklar\u0131n\u0131z yerde olsun. Ellerinizi ba\u015f\u0131n\u0131za yerle\u015ftirin. Nefes ald\u0131ktan sonra ba\u015f\u0131n\u0131z\u0131 ve \u00fcst g\u00f6vdenizi yerden yukar\u0131 kald\u0131r\u0131n. Ba\u015f ve \u00fcst g\u00f6vdeyi yukar\u0131 kald\u0131r\u0131rken, dizleri sabit tutup ayaklar yerde kalmal\u0131. Maksimum y\u00fcksekli\u011fe ula\u015ft\u0131ktan sonra bekleyip nefes verin ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/p>\n

\"\"<\/strong><\/p>\n

\n

SAUNA\u2019YA G\u0130R\u0130N<\/strong><\/p>\n

Yatarak kilo vermenin en etkili ve basit y\u00f6ntemlerinden bir di\u011feri de saunaya girmektir. Saunada yatt\u0131\u011f\u0131n\u0131z yerden cay\u0131r cay\u0131r ya\u011f yakarak hedeflenen kiloya ula\u015fabilirsiniz. Sauna \u00e7ok s\u0131cak oldu\u011fundan v\u00fccudun ter bezlerinin \u00e7al\u0131\u015ft\u0131r\u0131r, v\u00fccuttaki fazla su, \u00f6dem at\u0131l\u0131r. Saunada kalaca\u011f\u0131n\u0131z her bir saat i\u00e7in yar\u0131m kiloya kadar ya\u011f kayb\u0131 ya\u015fayabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yatt\u0131\u011f\u0131n\u0131z yerden kilo vermeye haz\u0131r m\u0131s\u0131n\u0131z? Evet, kula\u011fa biraz garip gelse de yatarak da zay\u0131flamak m\u00fcmk\u00fcn. Her g\u00fcn sadece 20 dakikan\u0131z\u0131 ay\u0131rarak hem g\u00fcnl\u00fck sporunuzu yapabilir hem de h\u0131zl\u0131 bir \u015fekilde kilo verebilirsiniz. \u0130\u015fte yorulmadan, \u00e7ok fazla efor sarfetmeden yatarak zay\u0131flama y\u00f6ntemleri:<\/p>\n","protected":false},"author":30,"featured_media":179487,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[5681,22059,20547,22058],"class_list":["post-179479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-mekik","tag-tembeller-icin-zayiflama","tag-yan-plank","tag-yatarak-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/179479"}],"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\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=179479"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/179479\/revisions"}],"predecessor-version":[{"id":179495,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/179479\/revisions\/179495"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/179487"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=179479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=179479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=179479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}