{"id":211858,"date":"2025-07-27T21:11:50","date_gmt":"2025-07-27T18:11:50","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=211858"},"modified":"2025-09-19T18:27:10","modified_gmt":"2025-09-19T15:27:10","slug":"evde-yapilan-duvar-pilatesi-durusunuzu-diklestirir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/evde-yapilan-duvar-pilatesi-durusunuzu-diklestirir\/","title":{"rendered":"Evde yap\u0131lan duvar pilatesi! Duru\u015funuzu dikle\u015ftirir"},"content":{"rendered":"<p>Pop\u00fclerli\u011fi her ge\u00e7en g\u00fcn artan duvar pilatesi, di\u011fer pilates ve fitness derslerinden farkl\u0131 olarak yap\u0131l\u0131r. Bacak ve kol eklemlerini duvara dayayarak, v\u00fccut kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131na ve duru\u015f bozukluklar\u0131n\u0131n giderilmesine destek olur. Kilo vermeye destek olsa da bireyin daha \u00e7ok kas yapmas\u0131na ve v\u00fccudun kitle endeksini g\u00fc\u00e7lendirmeyi ama\u00e7lar. Peki, \u00a0, Duvar pilatesi nedir? Duvar pilatesi faydalar\u0131 nelerdir? Duvar pilatesi ne i\u015fe yarar? Evde yap\u0131labilecek duvar pilatesi hareketleri nelerdir? Duvar pilatesi haftada ka\u00e7 g\u00fcn yap\u0131l\u0131r?<\/p>\n<h3>DUVAR P\u0130LATES\u0130 NED\u0130R?<\/h3>\n<p>Duvar pilatesi, g\u00fc\u00e7, esneklik ve duru\u015funuzu geli\u015ftirmeye yarayan bir egzersiz t\u00fcr\u00fcd\u00fcr. A\u011f\u0131r spor aletlerin kullan\u0131lmadan duvardan destek alarak bacak, kar\u0131n ve kol kaslar\u0131n\u0131 \u00e7al\u0131\u015f\u0131r. V\u00fccudunuzun geli\u015fmesine, kaslar\u0131n\u0131z\u0131 toparlanmas\u0131na ve bedeninizin esnemesine destek olur. Duvar pilates hareketlerini yaparken kontroll\u00fc ve orta h\u0131zda hareketleri ger\u00e7ekle\u015ftirilir. A\u015f\u0131r\u0131 h\u0131zl\u0131 yap\u0131ld\u0131\u011f\u0131nda omurga, eklem ve kaslarda a\u011fr\u0131lara sebebiyet verebilir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211868 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-nedir.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-nedir.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-nedir-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-nedir-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-nedir-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>DUVAR P\u0130LATES\u0130 FAYDALARI NELERD\u0130R?<\/h3>\n<p>Duvar pilatesi basit gibi g\u00f6r\u00fcnse de di\u011fer sporlar gibi kendi i\u00e7inde zorluklar\u0131 bar\u0131nd\u0131r\u0131r. Evde zorlanmadan yap\u0131labilme imkan\u0131 veren duvar pilatesi v\u00fccudunuzun \u015fekillenmesine ve kas yapmas\u0131na destek olur. \u0130\u015fte duvar pilatesi faydalar\u0131:<\/p>\n<ul>\n<li>\u00d6zel pilates ekipman\u0131na ihtiya\u00e7 duymadan, duvar ve mat\u0131 olan herkes yapabilir.<\/li>\n<li>Zihin-beden aras\u0131nda g\u00fc\u00e7l\u00fc bir ba\u011flant\u0131 da sa\u011flar.<\/li>\n<li>Duvar Pilatesi rutiniyle, kaslar\u0131n\u0131z\u0131 uzatarak ve hareket aral\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirerek hareket kabiliyetinizi ve esnekli\u011finizi de art\u0131rabilirsiniz.<\/li>\n<li>G\u00fc\u00e7 ve koordinasyonunuzu artt\u0131r\u0131r.<\/li>\n<li>Kemik yo\u011funlu\u011funu artt\u0131r\u0131r.<\/li>\n<li>Duvar Pilatesi, omurgan\u0131z\u0131 esnetmenin ve omurgan\u0131z\u0131n daha iyi hizalar.<\/li>\n<li>Kar\u0131n kaslar\u0131na, kal\u00e7alara ve s\u0131rt kaslar\u0131na odaklanarak merkez kaslar\u0131 geli\u015ftirir ve omurgan\u0131n sa\u011fl\u0131ks\u0131z e\u011frili\u011fini azalt\u0131r.<\/li>\n<li>Duvar Pilatesi, alt s\u0131rt kaslar\u0131n\u0131 ve pelvisi uzat\u0131p a\u00e7arak hareket etti\u011finiz i\u00e7in adet sanc\u0131lar\u0131na iyi gelebilir.<\/li>\n<li>Stresi azaltt\u0131\u011f\u0131ndan ve nefes egzersiziyle birle\u015ftirdi\u011finizde uyku kalitenizin artmas\u0131n\u0131 sa\u011flar.<\/li>\n<li>Duvar, s\u0131rt\u0131n\u0131z, kal\u00e7alar\u0131n\u0131z ve omuzlar\u0131n\u0131z i\u00e7in harika bir destektir.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211867 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-faydasi.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-faydasi.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-faydasi-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-faydasi-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-faydasi-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>DUVAR P\u0130LATES\u0130 NE \u0130\u015eE YARAR?<\/h3>\n<ul>\n<li>Kaslar\u0131n\u0131z\u0131n kuvvetlenmesine yarar.<\/li>\n<li>Do\u011fru duru\u015f kazanman\u0131z\u0131 sa\u011flar.<\/li>\n<li>Denge ve koordinasyonunuz geli\u015fir.<\/li>\n<li>V\u00fccuda a\u015f\u0131r\u0131 bir y\u00fck binmesini engeller.<\/li>\n<li>Esneklik kazand\u0131r\u0131rken kaslar\u0131n uzamas\u0131n\u0131 ve g\u00fc\u00e7lenmesine destek olur.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211866 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-platesi-ne-ise-yarar.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-platesi-ne-ise-yarar.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-platesi-ne-ise-yarar-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-platesi-ne-ise-yarar-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-platesi-ne-ise-yarar-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>DUVAR P\u0130LATES\u0130 HAFTADA KA\u00c7 G\u00dcN YAPILIR?<\/h3>\n<p>Duvar pilatesi her g\u00fcn yap\u0131lan bir egzersiz t\u00fcr\u00fc de\u011fildir. Kas odakl\u0131 bir \u00e7al\u0131\u015fma oldu\u011fundan belli aral\u0131klarla yap\u0131lmas\u0131 kaslar\u0131n\u0131z\u0131n y\u0131pranmas\u0131n\u0131 ve zarar g\u00f6rmemesini sa\u011flar. Duvar pilatesi program\u0131 haz\u0131rlayacaksan\u0131z, haftada 3 ya da 5 g\u00fcn aral\u0131klarla duvar pilatesi \u00e7al\u0131\u015fma program\u0131n\u0131 ayarlayabilirsiniz. V\u00fccudunuz \u00e7al\u0131\u015fma temposuna al\u0131\u015ft\u0131ktan sonra duvar pilatesi \u00e7al\u0131\u015fma g\u00fcn say\u0131lar\u0131n\u0131 art\u0131rabilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211865 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-kac-gun-yapilir.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-kac-gun-yapilir.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-kac-gun-yapilir-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-kac-gun-yapilir-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-kac-gun-yapilir-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>EVDE YAPILACAK DUVAR P\u0130LATES\u0130 EGZERS\u0130Z\u0130<\/h3>\n<p>Duvar pilatesine ba\u015flamadan \u00f6nce nefes egzersizi yap\u0131n. Egzersiz s\u0131ras\u0131nda uygulayaca\u011f\u0131n\u0131z hareketleri kontroll\u00fc ve bilin\u00e7li bir \u015fekilde 8 ila 10 tekrarla g\u00fc\u00e7l\u00fc ve dengeli bir v\u00fccut olu\u015fturmada etkili olacakt\u0131r. Duvar pilatesi yaparken diren\u00e7 bantlar\u0131, \u00e7ember, egzersiz topu gibi pilates aksesuarlar\u0131da kullanabilirsiniz. \u0130\u015fte uzman pilates e\u011fitmeni Nandini Basu\u2019dan 15 dakikal\u0131k duvar pilates egzersizi i\u00e7in baz\u0131 hareketler:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211863 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-capraz-hareketin-yapilisi.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-capraz-hareketin-yapilisi.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-capraz-hareketin-yapilisi-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-capraz-hareketin-yapilisi-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-pilatesi-capraz-hareketin-yapilisi-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>1- \u00c7APRAZ<\/h3>\n<ul>\n<li>Ayaklar\u0131n\u0131z duvara d\u00fcz basacak \u015fekilde yere veya yoga mat\u0131na uzan\u0131n, dizleriniz 90 derecelik a\u00e7\u0131yla b\u00fck\u00fcl\u00fc olsun ve elleriniz ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda olsun.<\/li>\n<li>Derin bir nefes al\u0131n, verin ve omuzlar\u0131n\u0131z\u0131 mattan kald\u0131r\u0131n, \u00e7enenizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekin. Yukar\u0131 do\u011fru kalkarken dirseklerinizi geni\u015f tutun.<\/li>\n<li>Sol dirse\u011finizi sa\u011f dizinize do\u011fru \u00e7evirin ve bak\u0131\u015flar\u0131n\u0131z\u0131 sa\u011f dirse\u011finizin \u00f6tesine do\u011fru sabitleyin.<\/li>\n<li>Tekrar\u0131 tamamlayarak mat\u0131n \u00fczerine geri d\u00f6n\u00fcn.<\/li>\n<li>Sekiz ila 10 tekrar yap\u0131n; sol tarafta tekrarlay\u0131n.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211862 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-hareketi-bacak-dairelerinin-yapilisi.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-hareketi-bacak-dairelerinin-yapilisi.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-hareketi-bacak-dairelerinin-yapilisi-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-hareketi-bacak-dairelerinin-yapilisi-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/duvar-hareketi-bacak-dairelerinin-yapilisi-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>2 -BACAK DA\u0130RELER\u0130<\/h3>\n<ul>\n<li>Ayaklar\u0131n\u0131z duvara d\u00fcz bir \u015fekilde basacak \u015fekilde, dizleriniz 90 derecelik a\u00e7\u0131yla b\u00fck\u00fcl\u00fc ve kollar\u0131n\u0131z yanlar\u0131n\u0131zda olacak \u015fekilde uzanarak ba\u015flay\u0131n.<\/li>\n<li>Sa\u011f baca\u011f\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fcze do\u011fru b\u00fckerek nefes al\u0131n, baca\u011f\u0131n\u0131z\u0131 kal\u00e7an\u0131zla ayn\u0131 hizada tutun. Nefes verin, sa\u011f aya\u011f\u0131n\u0131z\u0131 uzat\u0131n ve tavana do\u011fru uzat\u0131n.<\/li>\n<li>Sa\u011f baca\u011f\u0131n\u0131z\u0131 burnunuza do\u011fru getirin, ard\u0131ndan sa\u011f baca\u011f\u0131n\u0131z\u0131 hafif\u00e7e sola do\u011fru \u00e7aprazlay\u0131n ve \u00fc\u00e7 saniye bekleyin.<\/li>\n<li>Baca\u011f\u0131n\u0131z\u0131 duvara do\u011fru indirin ve \u00fc\u00e7 saniye bekleyin.<\/li>\n<li>Baca\u011f\u0131n\u0131z\u0131 hafif\u00e7e sa\u011fa do\u011fru a\u00e7\u0131n ve \u00fc\u00e7 saniye bekleyin.<\/li>\n<li>\u0130ki ila be\u015finci ad\u0131mlar\u0131 tekrarlayarak saat y\u00f6n\u00fcnde d\u00f6rt k\u00fc\u00e7\u00fck daire daha yap\u0131n. Hareketi tersine \u00e7evirin ve saat y\u00f6n\u00fcn\u00fcn tersine be\u015f daire yap\u0131n.<\/li>\n<li>Sa\u011f baca\u011f\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fcze do\u011fru b\u00fck\u00fcn ve aya\u011f\u0131n\u0131z\u0131 tekrar duvara koyun, bir tekrar\u0131 tamamlay\u0131n.<\/li>\n<li>Sekiz ila 10 tekrar yap\u0131n; sol baca\u011f\u0131n\u0131zla tekrarlay\u0131n.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211861 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-rulolar-yapilisi.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-rulolar-yapilisi.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-rulolar-yapilisi-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-rulolar-yapilisi-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-rulolar-yapilisi-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>3 &#8211; RULOLAR<\/h3>\n<ul>\n<li>Ayaklar\u0131n\u0131z duvara d\u00fcz bir \u015fekilde basacak \u015fekilde yere uzan\u0131n, dizleriniz 90 derecelik bir a\u00e7\u0131yla b\u00fck\u00fcl\u00fc olsun ve kollar\u0131n\u0131z yanlar\u0131n\u0131zda olsun.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine do\u011fru uzat\u0131n. Nefes al\u0131n ve kollar\u0131n\u0131z\u0131 tavana do\u011fru kald\u0131r\u0131n, ard\u0131ndan ba\u015f\u0131n\u0131z\u0131 kald\u0131r\u0131n.<\/li>\n<li>Nefes verin ve \u00e7enenizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekerek, g\u00f6be\u011finize do\u011fru bakarken omuzlar\u0131n\u0131z\u0131 yukar\u0131 ve mattan a\u015fa\u011f\u0131 do\u011fru yuvarlay\u0131n.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 indirin ve yuvarlan\u0131rken \u00f6ne do\u011fru uzat\u0131n, belinizi ve alt s\u0131rt\u0131n\u0131z\u0131 mat\u0131n \u00fczerinde tutun.<\/li>\n<li>Burnunuzdan nefes al\u0131n ve belinizi yukar\u0131 ve mattan kald\u0131rarak (t\u0131pk\u0131 mekik \u00e7ekiyormu\u015f gibi) s\u0131rt\u0131n\u0131z\u0131 nab\u0131z gibi hareket ettirin, sonra tekrar a\u015fa\u011f\u0131 indirin.<\/li>\n<li>Sekiz ila 10 tekrar boyunca nab\u0131z atmaya devam edin.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211860 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-omurga-bukulmesi-yapilisi.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-omurga-bukulmesi-yapilisi.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-omurga-bukulmesi-yapilisi-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-omurga-bukulmesi-yapilisi-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-omurga-bukulmesi-yapilisi-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>4- OMURGA B\u00dcK\u00dcLMES\u0130<\/h3>\n<ul>\n<li>V\u00fccudunuzun sa\u011f taraf\u0131n\u0131 duvara yaslayarak oturun, dizlerinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru b\u00fck\u00fcn ve bacaklar\u0131n\u0131z\u0131 birle\u015ftirin.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n, avu\u00e7 i\u00e7leriniz birbirine de\u011fsin ve omuz hizas\u0131nda tutun. Sa\u011f omzunuz duvara de\u011fmelidir.<\/li>\n<li>Nefes al\u0131n ve ba\u015f\u0131n\u0131z\u0131 sola do\u011fru \u00e7evirirken sol kolunuzu yana do\u011fru a\u00e7\u0131n. G\u00f6vdenizi sola do\u011fru \u00e7evirin. Esnemeyi art\u0131rmak i\u00e7in ellerinizi birbirinden uzakla\u015ft\u0131r\u0131n.<\/li>\n<li>Tekrar\u0131 tamamlamak i\u00e7in avu\u00e7 i\u00e7lerinizi birbirine de\u011fdirerek merkeze d\u00f6n\u00fcn.<\/li>\n<li>Sekiz ila 10 tekrar yap\u0131n; di\u011fer tarafta tekrarlay\u0131n.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-211859 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-tek-ayakla-geri-tepmeler-yapilisi.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-tek-ayakla-geri-tepmeler-yapilisi.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-tek-ayakla-geri-tepmeler-yapilisi-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-tek-ayakla-geri-tepmeler-yapilisi-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Duvar-pilatesi-tek-ayakla-geri-tepmeler-yapilisi-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>5- TEK AYAKLA GER\u0130 TEPMELER<\/h3>\n<ul>\n<li>Ayaklar\u0131n\u0131z duvara d\u00fcz bir \u015fekilde basacak \u015fekilde, dizleriniz 90 derecelik a\u00e7\u0131yla b\u00fck\u00fcl\u00fc ve kollar\u0131n\u0131z yanlar\u0131n\u0131zda olacak \u015fekilde uzanarak ba\u015flay\u0131n.<\/li>\n<li>Derin bir nefes ald\u0131ktan sonra nefes verin ve kuyruk sokumunuzu yukar\u0131 do\u011fru e\u011ferek pelvisinizi, belinizi ve kaburgalar\u0131n\u0131z\u0131 mattan kald\u0131r\u0131n. Omuzlar\u0131n\u0131z\u0131 mat \u00fczerinde d\u00fcz tutun ve ba\u015f\u0131n\u0131za ve boynunuza a\u011f\u0131rl\u0131k vermekten ka\u00e7\u0131n\u0131n.<\/li>\n<li>Sa\u011f dizinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru b\u00fck\u00fcn. Sa\u011f aya\u011f\u0131n\u0131z\u0131 diz ve oturma kemi\u011finizle ayn\u0131 hizada tutarak mat\u0131n \u00fczerine vurun, ard\u0131ndan tekrar g\u00f6\u011fs\u00fcn\u00fcze ve ard\u0131ndan duvara do\u011fru geri getirin.<\/li>\n<li>Kaburgalar\u0131n\u0131z\u0131, belinizi ve pelvisinizi tekrar mat\u0131n \u00fczerine yuvarlayarak bir tekrar\u0131 tamamlay\u0131n.<\/li>\n<li>Sekiz ila 10 tekrar yap\u0131n; di\u011fer tarafta tekrarlay\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Duvar Pilatesi, g\u00fc\u00e7, esneklik ve duru\u015funu geli\u015ftirmek i\u00e7in d\u00fc\u015f\u00fck etkili bir egzersiz olabilir. Duvar\u0131 destek olarak kullanarak, Pilates hareketlerini kontroll\u00fc ve eri\u015filebilir bir \u015fekilde yapman\u0131 sa\u011flar. Peki, Duvar pilatesi nedir? Duvar pilatesi faydalar\u0131 nelerdir? Duvar pilatesi ne i\u015fe yarar? Evde yap\u0131labilecek duvar pilatesi hareketleri nelerdir?<\/p>\n","protected":false},"author":10,"featured_media":211864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[101],"tags":[29719,29720,29721,29722,19735],"class_list":["post-211858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesfet","tag-duvar-pilatesi","tag-duvar-pilatesi-faydasi","tag-duvar-pilatesi-ne-ise-yarar","tag-evde-uygulanacak-5-duvar-pilatesi-hareketi","tag-saglikli-yasam"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/211858"}],"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=211858"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/211858\/revisions"}],"predecessor-version":[{"id":211870,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/211858\/revisions\/211870"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/211864"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=211858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=211858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=211858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}