{"id":44258,"date":"2018-09-19T01:13:21","date_gmt":"2018-09-18T22:13:21","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=44258"},"modified":"2024-09-16T11:03:37","modified_gmt":"2024-09-16T08:03:37","slug":"squat-ne-demek-squad-zayiflatir-mi-ne-kadar-surede-etkisini-gosterir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/squat-ne-demek-squad-zayiflatir-mi-ne-kadar-surede-etkisini-gosterir\/","title":{"rendered":"Squat Ne Demek Squad Zay\u0131flat\u0131r M\u0131 Ne Kadar S\u00fcrede Etkisini G\u00f6sterir?"},"content":{"rendered":"

\u201cSquat\u201d asl\u0131nda \u201c\u00e7\u00f6melmek\u201d anlam\u0131ndad\u0131r. Basit bir tan\u0131mla, v\u00fccudu g\u00fc\u00e7lendirmek ve \u00f6zellikle bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in yap\u0131lan \u00e7\u00f6melip kalkma hareketine \u201csquat\u201d denir.<\/p>\n

Squat Nedir, Nereleri \u00c7al\u0131\u015ft\u0131r\u0131r Ka\u00e7 Kalori Yakar?<\/strong><\/u><\/span><\/span><\/p>\n

\u201cSquat\u201d asl\u0131nda \u201c\u00e7\u00f6melmek\u201d anlam\u0131ndad\u0131r. Basit bir tan\u0131mla, v\u00fccudu g\u00fc\u00e7lendirmek ve \u00f6zellikle bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in yap\u0131lan \u00e7\u00f6melip kalkma hareketine \u201csquat\u201d denir.<\/strong><\/p>\n

Squat v\u00fccut geli\u015ftirmek ve \u015fekillendirmek i\u00e7in u\u011fra\u015fan herkesin vazge\u00e7emedi\u011fi hareketlerden biridir. T\u00fcrk\u00e7eye \u201c\u00e7\u00f6melme hareketi\u201d olarak \u00e7evrilen bu hareket v\u00fccudun her b\u00f6lgesinde kaslar\u0131 e\u015f zamanl\u0131 olarak \u00e7al\u0131\u015ft\u0131rmas\u0131yla b\u00fct\u00fcn spor e\u011fitmenleri taraf\u0131ndan \u00f6nerilir. Squat hem erkekler hem de kad\u0131nlar i\u00e7in olduk\u00e7a faydal\u0131d\u0131r. Kalori yakmay\u0131 h\u0131zland\u0131rmas\u0131 sayesinde zay\u0131flamaya katk\u0131 sa\u011flar, v\u00fccudu s\u0131k\u0131la\u015ft\u0131r\u0131r ve toparlar, kaslar\u0131n ve kemiklerin g\u00fc\u00e7lenmesinde etkilidir, duru\u015f bozukluklar\u0131n\u0131 d\u00fczeltir, sel\u00fclitlerin yok edilmesini sa\u011flar. H\u0131zl\u0131 ya\u011f yakma ve kas oran\u0131n\u0131 art\u0131rmak i\u00e7in etkili olan squat, bir diren\u00e7 egzersizidir. 1 ayda etkisini g\u00f6sterir. Ortalama kiloya sahip biri 30 dakikal\u0131k squat egzersizi ile yakla\u015f\u0131k 230 kalori yakacakt\u0131r.<\/p>\n

Squat Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/u><\/span><\/span><\/p>\n

\u00c7ok basit ama ayn\u0131 zamanda hareket gerektiren bir egzersiz olan squat\u0131 belinde veya baca\u011f\u0131nda ciddi bir problem bulunmayan herkes rahatl\u0131kla uygulayabilir. Hareket \u015fu \u015fekildedir:<\/p>\n

    \n
  1. Bacaklar omuz hizas\u0131nda a\u00e7\u0131l\u0131r.<\/strong><\/li>\n
  2. Omurga dik tutulur.<\/li>\n
  3. S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutarak omuzlar geriye do\u011fru kar\u0131n kaslar\u0131n\u0131z\u0131 gerginle\u015ftirin.<\/strong><\/li>\n
  4. Bel do\u011fal k\u0131vr\u0131m\u0131nda kalarak d\u00fcz tutmak i\u00e7in u\u011fra\u015f\u0131lmamal\u0131.<\/li>\n
  5. Dizler k\u0131r\u0131larak \u00e7\u00f6melme pozisyonuna ge\u00e7ilir.<\/strong><\/li>\n
  6. G\u00fcc\u00fcn\u00fcze g\u00f6re kal\u00e7a ve basenler yer paralel ya da inebildi\u011finiz kadar a\u015fa\u011f\u0131da olabilir.<\/li>\n
  7. Topuklar\u0131n \u00fczerine oturmadan ayak tabanlar\u0131n\u0131z yere d\u00fcz bass\u0131n, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 topuklar\u0131n\u0131za verin.<\/strong><\/li>\n
  8. Dizlerinizi k\u0131r\u0131n ve 3-5 saniye \u00e7\u00f6melmi\u015f \u015fekilde durun.<\/li>\n
  9. Ba\u015flad\u0131\u011f\u0131n\u0131z pozisyona geri d\u00f6n\u00fcn ve 15 tekrardan olu\u015fan setler \u015feklinde egzersizi tekrarlay\u0131n.<\/strong><\/li>\n<\/ol>\n

    Squat Faydalar\u0131 Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n

    Kal\u00e7alar\u0131n\u0131z\u0131 S\u0131k\u0131la\u015ft\u0131r\u0131r<\/strong><\/span><\/u><\/span><\/p>\n

    S\u0131k\u0131 bir kal\u00e7a i\u00e7in en etkili egzersiz squatt\u0131r. Squat yaparken kal\u00e7ay\u0131 s\u0131kma ve b\u0131rakma hareketi kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131r, kald\u0131r\u0131r ve yuvarlak bir g\u00f6r\u00fcn\u00fcm vererek toparlar. Sark\u0131k kal\u00e7a g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc yok eder.<\/p>\n

    Kaslar\u0131n\u0131z\u0131 Kuvvetlendirir<\/strong><\/u><\/span><\/span><\/p>\n

    G\u00fc\u00e7l\u00fc olmas\u0131 durumunda sakatlanmalar\u0131 engellendi\u011fi g\u00f6vde ve kar\u0131n kaslar\u0131n\u0131z\u0131 kuvvetlendirir.<\/p>\n

    Sel\u00fcliti Yok Eder<\/strong><\/u><\/span><\/span><\/p>\n

    Squat d\u00fczenli yap\u0131ld\u0131\u011f\u0131nda sel\u00fclit ihtimali s\u0131f\u0131ra yak\u0131nd\u0131r. \u00d6zellikle yaz mevsimine do\u011fru sel\u00fclitli g\u00f6r\u00fcn\u00fcmden bu egzersizle ka\u00e7\u0131nabilirsiniz.<\/p>\n

    Kilo Vermeye Yard\u0131mc\u0131 Olur<\/strong><\/u><\/span><\/span><\/p>\n

    Ya\u011f yak\u0131m\u0131nda en etkili olan v\u00fccut geli\u015ftirme hareketidir. Squat, b\u00fcy\u00fck kas k\u00fctlelerini harekete ge\u00e7irerek nabz\u0131 h\u0131zland\u0131r\u0131r ve ya\u011f yak\u0131m\u0131n\u0131z\u0131 artt\u0131rarak kilo vermenize katk\u0131 sa\u011flar.<\/p>\n

    Duru\u015funuzu D\u00fczeltir<\/strong><\/u><\/span><\/span><\/p>\n

    Duru\u015f bozuklu\u011funu gidererek kambur ve d\u00fc\u015f\u00fck omuzlu bir duru\u015ftan kaynaklanan bel ve boyun problemlerinin d\u00fczelmesini sa\u011flar.<\/p>\n

    Hareket Kabiliyetini Art\u0131r\u0131r<\/strong><\/u><\/span><\/span><\/p>\n

    Hareket kabiliyetini eklemlere hasar vermeden g\u00fc\u00e7lendirir.<\/p>\n

    Basenlerinizi Toparlar<\/strong><\/u><\/span><\/span><\/p>\n

    Kad\u0131nlar\u0131n ortak problemi olan i\u00e7 basenlerin s\u0131k\u0131la\u015fmas\u0131n\u0131 ve toparlanmas\u0131n\u0131 sa\u011flar.<\/p>\n

    Ya\u011f Yakmaya Yard\u0131mc\u0131 Olur<\/strong><\/u><\/span><\/span><\/p>\n

    Ya\u011f yak\u0131m\u0131na b\u00fcy\u00fcme hormonunu \u00e7al\u0131\u015ft\u0131rarak katk\u0131 sa\u011flar. Egzersizlerinize 20 tekrar \u00fczeri squat setlerini hgh tetikleyici olarak uygulayabilirsiniz.<\/p>\n

    Squat, v\u00fccuttaki ya\u011f oran\u0131n\u0131 azalt\u0131p kas oran\u0131n\u0131 art\u0131r\u0131r.<\/p>\n

    Bacak Kaslar\u0131n\u0131 G\u00fc\u00e7lendirir<\/strong><\/u><\/span><\/span><\/p>\n

    Squat bacak kaslar\u0131n\u0131 en fazla \u00e7al\u0131\u015ft\u0131ran egzersizdir. B\u00fcy\u00fck bir kas k\u00fctlesini harekete ge\u00e7irerek nabz\u0131 h\u0131zland\u0131r\u0131r, kan dola\u015f\u0131m\u0131n\u0131 artt\u0131r\u0131r. Bu \u015fekilde ya\u011f yak\u0131m\u0131 h\u0131zlan\u0131r ve daha h\u0131zl\u0131 kilo kaybedilir. Ayr\u0131ca bacak ve kal\u00e7ada birikmi\u015f ya\u011flar\u0131 h\u0131zl\u0131 bir bi\u00e7imde yakmaya yard\u0131mc\u0131 olur.<\/p>\n

    G\u00fcnl\u00fck ya\u015fant\u0131m\u0131zda bir\u00e7ok eylem i\u00e7in bacak kaslar\u0131m\u0131za ihtiya\u00e7 duyar\u0131z. Bacak kaslar\u0131m\u0131z yeteri kadar geli\u015fmedi\u011finde g\u00fcnl\u00fck aktivitelerde e\u011filip kalkarken g\u00fc\u00e7l\u00fck ya\u015fayabiliriz. Squat bunun gibi durumlara \u00e7\u00f6z\u00fcm olarak g\u00fcnl\u00fck aktivitelerimizde rahat hareket etmemizi sa\u011flar.<\/p>\n

    Squat\u0131n Di\u011fer Faydalar\u0131 Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n

      \n
    1. V\u00fccudun en b\u00fcy\u00fck kas k\u00fctlesi olan bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/li>\n
    2. Bacak ve bald\u0131r kaslar\u0131n\u0131n \u015fekillenmesini sa\u011flar.<\/strong><\/li>\n
    3. Daha fazla g\u00fc\u00e7 anlam\u0131na gelen testosteron \u00fcretimini art\u0131r\u0131r.<\/li>\n
    4. Basenleri s\u0131k\u0131la\u015ft\u0131r\u0131r, kalk\u0131k bir popo i\u00e7in etkildir.<\/strong><\/li>\n
    5. Duru\u015f bozukluklar\u0131n\u0131 giderir.<\/li>\n
    6. Bel b\u00f6lgesinin kuvvetlenmesini sa\u011flar.<\/strong><\/li>\n
    7. Bu egzersiz kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131r, \u015fekillendirir ve ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r.<\/li>\n<\/ol>\n

      Squat Hangi Kaslar\u0131 \u00c7al\u0131\u015ft\u0131r\u0131yor?<\/strong><\/u><\/span><\/span><\/p>\n

      Squat, \u00f6ncelikle \u00f6n bacak, arka bacak ve kal\u00e7ay\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ayr\u0131ca bel, s\u0131rt, kar\u0131n kaslar\u0131 ve bald\u0131rlar\u0131 da k\u00fc\u00e7\u00fcmsenemeyecek kadar \u00e7al\u0131\u015ft\u0131r\u0131r. Serbest bir \u00e7al\u0131\u015fma \u015fekli oldu\u011fundan t\u00fcm v\u00fccutta etkilidir.<\/p>\n

      \u00c7ok daha g\u00fczel g\u00f6z\u00fcken bir popoya sahip olman\u0131z i\u00e7in yard\u0131mc\u0131 olabilecek squat\u0131 uygularken bir hocadan yard\u0131m alman\u0131z faydal\u0131 olacakt\u0131r. \u00c7\u00fcnk\u00fc herhangi bir bel veya s\u0131rt rahats\u0131zl\u0131\u011f\u0131 olanlar\u0131n squat egzersizi yaparken \u00e7ok dikkatli ve bilin\u00e7li olmas\u0131 gerekir. Hem daha do\u011fru hem de daha etkili bir bi\u00e7imde uygulaman\u0131z i\u00e7in uzman ki\u015filerden yard\u0131m alman\u0131zda fayda vard\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

      \u201cSquat\u201d asl\u0131nda \u201c\u00e7\u00f6melmek\u201d anlam\u0131ndad\u0131r. Basit bir tan\u0131mla, v\u00fccudu g\u00fc\u00e7lendirmek ve \u00f6zellikle bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in yap\u0131lan \u00e7\u00f6melip kalkma hareketine \u201csquat\u201d denir. Squat Nedir, Nereleri \u00c7al\u0131\u015ft\u0131r\u0131r Ka\u00e7 Kalori Yakar? \u201cSquat\u201d asl\u0131nda \u201c\u00e7\u00f6melmek\u201d anlam\u0131ndad\u0131r. Basit bir tan\u0131mla, v\u00fccudu g\u00fc\u00e7lendirmek ve \u00f6zellikle bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in yap\u0131lan \u00e7\u00f6melip kalkma hareketine \u201csquat\u201d denir. Squat v\u00fccut geli\u015ftirmek ve \u015fekillendirmek i\u00e7in […]<\/p>\n","protected":false},"author":30,"featured_media":44257,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[34798,34797,34799,1660,7079],"class_list":["post-44258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-bacak-kasi","tag-comelme-hareketi","tag-kalca-sikilastirma","tag-squat","tag-yag-yakma"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44258"}],"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=44258"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44258\/revisions"}],"predecessor-version":[{"id":44259,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44258\/revisions\/44259"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/44257"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=44258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=44258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=44258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}