{"id":44573,"date":"2019-01-02T02:24:13","date_gmt":"2019-01-01T23:24:13","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=44573"},"modified":"2024-09-16T11:08:56","modified_gmt":"2024-09-16T08:08:56","slug":"en-etkili-karin-kasi-hareketleri-8-dakikada-karin-kasi-gelistirme","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/en-etkili-karin-kasi-hareketleri-8-dakikada-karin-kasi-gelistirme\/","title":{"rendered":"En Etkili Kar\u0131n Kas\u0131 Hareketleri 8 Dakikada Kar\u0131n Kas\u0131 Geli\u015ftirme"},"content":{"rendered":"

En zor eriyen b\u00f6lgelerden biri bel ve kar\u0131n \u00e7evresinde biriken ya\u011f tabakas\u0131d\u0131r. Hem g\u00f6rsel bir sorun hemde sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan zararl\u0131 olan bu ya\u011flar\u0131n b\u00f6lgeden at\u0131lmas\u0131 i\u00e7in etkili bir kar\u0131n kas\u0131 program\u0131n\u0131 bu yaz\u0131m\u0131zda sizlere aktarmak istedik.\u00a0<\/p>\n

Kar\u0131n Kas\u0131 Hareketleri Egzersizleri Program\u0131<\/strong><\/u><\/span><\/span><\/p>\n

En zor eriyen b\u00f6lgelerden biri bel ve kar\u0131n \u00e7evresinde biriken ya\u011f tabakas\u0131d\u0131r. Hem g\u00f6rsel bir sorun hemde sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan zararl\u0131 olan bu ya\u011flar\u0131n b\u00f6lgeden at\u0131lmas\u0131 i\u00e7in etkili bir kar\u0131n kas\u0131 program\u0131n\u0131 bu yaz\u0131m\u0131zda sizlere aktarmak istedik. Bu egzesizlerin yan\u0131nda hangi besinleri t\u00fcketmeniz gerekti\u011finide yaz\u0131m\u0131z\u0131n i\u00e7inde bulabilirsiniz.<\/p>\n

1: V Mekik<\/strong><\/u><\/span><\/span><\/p>\n

    \n
  1. Yumu\u015fak bir kilim \u00fczerine s\u0131rt \u00fcst\u00fc uzan\u0131n.<\/li>\n
  2. Ellerinizi a\u015fa\u011f\u0131da resimde g\u00f6r\u00fcld\u00fc\u011f\u00fc gibi \u00fcst \u00fcste ensenizde birle\u015ftirin.<\/strong><\/li>\n
  3. \u00d6nce dizlerinizi k\u0131v\u0131r\u0131n, daha sonra \u00fcst g\u00f6vdenizi ve bacaklar\u0131n\u0131z\u0131 birlikte k\u0131v\u0131r\u0131n.<\/li>\n
  4. Dizinizi y\u00fcz\u00fcn\u00fcze yakla\u015fabildi\u011fi kadar \u00e7ekin.<\/strong><\/li>\n
  5. Kar\u0131n kaslar\u0131n\u0131z\u0131 kullan\u0131rken g\u00f6vdenizi ve bacaklar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde tutun.<\/li>\n
  6. 10 kez tekrarlay\u0131n.<\/strong><\/li>\n<\/ol>\n

    \"\"<\/p>\n

    2: \u00c7apraz Mekik<\/strong><\/u><\/span><\/span><\/p>\n

      \n
    1. S\u0131rt \u00fcst\u00fc uzan\u0131n<\/li>\n
    2. Bacaklar\u0131n\u0131z\u0131 zemine uzat\u0131rken kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda tutun.<\/strong><\/li>\n
    3. Bacaklar\u0131n\u0131z\u0131 dizinizden k\u0131v\u0131r\u0131n.<\/li>\n
    4. Dizinizi m\u00fcmk\u00fcn oldu\u011funca karn\u0131n\u0131za do\u011fru getirin.<\/strong><\/li>\n
    5. \u00dcst g\u00f6vdenizi d\u00fcz \u015fekilde yerde tutun.<\/li>\n
    6. Dizinizi dinlenme pozisyonuna getirin.<\/strong><\/li>\n
    7. 10 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n

      \"\"<\/p>\n

      3: Dik Bacak Mekik<\/strong><\/u><\/span><\/span><\/p>\n

        \n
      1. S\u0131rt \u00fcst\u00fc uzan\u0131n<\/li>\n
      2. Ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda tutun.<\/strong><\/li>\n
      3. Kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131karak 2 baca\u011f\u0131n\u0131z\u0131 havaya dikin.<\/li>\n
      4. Omuzlar\u0131n\u0131z\u0131 zemine inip kald\u0131r\u0131n.<\/strong><\/li>\n
      5. 10 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n

        \"\"<\/p>\n

        4: D\u00fcz Kol Mekik<\/strong><\/u><\/span><\/span><\/p>\n

          \n
        1. S\u0131rt \u00fcst\u00fc uzan\u0131n.<\/li>\n
        2. \u0130ki kolunuzu v\u00fccudunuzun yan\u0131nda yere paralel gerdirin.<\/strong><\/li>\n
        3. Bacaklar\u0131n\u0131z d\u00fcz ve m\u00fcmk\u00fcn oldu\u011funca hareketsiz olsun<\/li>\n
        4. V\u00fccudunuzu kald\u0131r\u0131rken kolunuzu d\u00fcz tutmaya dikkat edin.<\/strong><\/li>\n
        5. 10 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n

          \"\"<\/p>\n

          5: Oturarak Mekik<\/strong><\/u><\/span><\/span><\/p>\n

            \n
          1. Zemine d\u00fcz \u015fekilde uzan\u0131n<\/li>\n
          2. Dizlerinizi gerin ve eklemlerinizi s\u0131k\u0131n.<\/strong><\/li>\n
          3. Aya\u011f\u0131n\u0131z\u0131 zeminde d\u00fcz tutun.<\/li>\n
          4. Her iki kolunuzu da g\u00f6\u011fs\u00fcn\u00fczde tutun.<\/strong><\/li>\n
          5. \u00dcst g\u00f6vdenizi m\u00fcmk\u00fcn oldu\u011funca dizlerinize do\u011fru k\u0131v\u0131r\u0131n.<\/li>\n
          6. 10 kez tekrarlay\u0131n.<\/strong><\/li>\n<\/ol>\n

            \"\"<\/p>\n

            6: Sandalyede Mekik<\/strong><\/u><\/span><\/span><\/p>\n

              \n
            1. D\u00fcz \u015fekilde sandalyeye oturun.<\/li>\n
            2. Ayaklar\u0131n\u0131z\u0131 yerde sabit tutun.<\/strong><\/li>\n
            3. Ellerinizi kafan\u0131z\u0131n arkas\u0131nda ba\u011flay\u0131n.<\/li>\n
            4. Kar\u0131n kaslar\u0131n\u0131z\u0131 kullanarak \u00f6ne do\u011fru yava\u015f\u00e7a k\u0131vr\u0131l\u0131n.<\/strong><\/li>\n
            5. S\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a d\u00fczeltin ve d\u00fcz oturun.<\/li>\n
            6. 10 kez tekrarlay\u0131n<\/strong><\/li>\n<\/ol>\n

              \"\"<\/p>\n

              7: Ayakta Mekik<\/strong><\/u><\/span><\/span><\/p>\n

                \n
              1. Ayaklar\u0131n\u0131z ayr\u0131 \u015fekilde ayakta durun.<\/li>\n
              2. Elleriniz ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda olsun.<\/strong><\/li>\n
              3. \u00dcst g\u00f6vdenizi m\u00fcmk\u00fcn oldu\u011funda \u00f6ne do\u011fru k\u0131v\u0131r\u0131n.<\/li>\n
              4. Bacaklar\u0131n\u0131z\u0131 d\u00fcz ve sabit kals\u0131n.<\/strong><\/li>\n
              5. 10 kez yap\u0131n.<\/li>\n<\/ol>\n

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

                8: As\u0131l\u0131 Bacak Mekik<\/strong><\/u><\/span><\/span><\/p>\n

                  \n
                1. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kald\u0131rabilen sabit bir bar veya metal \u00e7ubu\u011fa iki elinizle tutunun<\/li>\n
                2. Dizleriniz k\u0131vr\u0131kken kollar\u0131n\u0131zla bara tutunun.<\/strong><\/li>\n
                3. Dizlerinizi yava\u015f\u00e7a sal\u0131n..<\/li>\n
                4. 10 kez tekrarlay\u0131n.<\/strong><\/li>\n<\/ol>\n

                  \"\"<\/p>\n

                  9: Top Kald\u0131rma Mekik<\/strong><\/u><\/span><\/span><\/p>\n

                    \n
                  1. S\u0131rt \u00fcst\u00fc uzan\u0131n.<\/li>\n
                  2. Topu bacaklar\u0131n\u0131z aras\u0131nda dizlerinizin alt\u0131nda tutun.<\/strong><\/li>\n
                  3. Kollar\u0131n\u0131z\u0131 iki yanda tutun.<\/li>\n
                  4. Kollar\u0131n\u0131z\u0131 bacaklar\u0131n\u0131zla birlikte olabildi\u011fince kald\u0131r\u0131n.<\/strong><\/li>\n
                  5. Topu uzun s\u00fcre son pozisyonda tutmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n
                  6. Bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a indirin.<\/strong><\/li>\n
                  7. 10 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n

                    \"\"<\/p>\n

                    10: Top \u00dczerinde Mekik<\/strong><\/u><\/span><\/span><\/p>\n

                      \n
                    1. 45-60 cm \u00e7ap\u0131nda bir top \u00fczerine oturun.<\/li>\n
                    2. Kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fczde \u00e7apraz tutun.<\/strong><\/li>\n
                    3. Dizlerinize do\u011fru \u00fcst v\u00fccudunuzu k\u0131v\u0131r\u0131n.<\/li>\n
                    4. Egzersizi yaparken topun alt\u0131n\u0131zdan ka\u00e7mamas\u0131na dikkat edin.<\/strong><\/li>\n
                    5. 10 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n

                      \"\"<\/p>\n

                      Kar\u0131n Kas\u0131 Egzersizlerinden Ka\u00e7\u0131nmas\u0131 Gereken Ki\u015filer:<\/strong><\/span><\/span><\/p>\n

                        \n
                      1. Bel f\u0131t\u0131\u011f\u0131, spinal stenozis ve foraminal stenozisten kaynakl\u0131 s\u0131rt a\u011fr\u0131s\u0131<\/li>\n
                      2. Kar\u0131n kas\u0131 yaralanmas\u0131<\/strong><\/li>\n
                      3. Boyun yaralanmas\u0131<\/li>\n
                      4. Fibromiyalji<\/strong><\/li>\n
                      5. Kronik solunum hastal\u0131klar\u0131<\/li>\n<\/ol>\n

                        \u00d6zellikle Yukardaki rahats\u0131zl\u0131klar\u0131 olan ki\u015filer, egzersizleri uygulamadan \u00f6nce fizik tedavi uzman\u0131na dan\u0131\u015fmal\u0131d\u0131rlar.<\/strong><\/span><\/p>\n

                        Kar\u0131n Kas\u0131 Yapmak \u0130\u00e7in Neler Yemeli?<\/strong><\/u><\/span><\/span><\/p>\n

                        Esmer Pirin\u00e7: <\/strong><\/span>Besin maddeleri bak\u0131m\u0131ndan zengin oldu\u011fundan beslenme program\u0131n\u0131za esmer pirin\u00e7 dahil edebilirsiniz.<\/p>\n

                        Sebze: <\/strong><\/span>Sebzeler vitaminler ve mineraller bak\u0131m\u0131ndan zengindir ve bu y\u00fczden kar\u0131n kas\u0131 yapmak i\u00e7in beslenme program\u0131n\u0131zda gereklidir.<\/p>\n

                        S\u00fczme Peynir: <\/strong><\/span>D\u00fc\u015f\u00fck ya\u011fl\u0131 peynir olmas\u0131na ra\u011fmen, protein bak\u0131m\u0131ndan zengindir. Bir avu\u00e7 ceviz ve bir tatl\u0131 ka\u015f\u0131\u011f\u0131 bal ekleyip lezzetli ve sa\u011fl\u0131kl\u0131 hale getirerek t\u00fcketebilirsiniz.  <\/p>\n

                        Tam Tah\u0131ll\u0131 Makarna ve Tam Tah\u0131ll\u0131 Ekmek:<\/strong><\/span> Bu makarnalar ve ekmekler harika protein ve karbonhidrat kaynaklar\u0131d\u0131r ve sa\u011fl\u0131kl\u0131 kalori kayna\u011f\u0131 olarak d\u00fc\u015f\u00fcn\u00fcl\u00fcrler.  <\/p>\n

                        Ya\u011fs\u0131z Et:<\/strong><\/span> Daha fazla protein, demir ve bir\u00e7ok di\u011fer besin maddesi sa\u011flayan manda, tavuk, hindi, deve ku\u015fu ve di\u011fer t\u00fcr ya\u011fs\u0131z etleri tercih edebilirsiniz.  <\/p>\n

                        Meyve: <\/strong><\/span>Taze meyveler sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar olarak t\u00fcketilmelidir. Meyveler ve sebzeler beslenmenizi h\u0131zl\u0131 kilo vermek ve sa\u011fl\u0131\u011f\u0131 korumak i\u00e7in gerekli lif zengini hale getirir.<\/p>\n

                        Tohum ve \u00c7erezler: <\/strong><\/span>Badem ve ceviz gibi kuru meyveler dengeli beslenmenin gerekli bir par\u00e7as\u0131d\u0131r. Sa\u011fl\u0131kl\u0131 ya\u011flar ve besin maddeleri sa\u011flar.<\/p>\n

                        Bal\u0131k Ya\u011f\u0131: <\/strong><\/span>Bal\u0131k ve bal\u0131k ya\u011f\u0131 kar\u0131n kas\u0131 beslenme program\u0131n\u0131zda bulunmas\u0131 gereken omega-3 ya\u011f asitleri ile doludur. Somon, ton bal\u0131\u011f\u0131 ve di\u011fer bir\u00e7ok bal\u0131k t\u00fcr\u00fcn\u00fc beslenme program\u0131n\u0131za ekleyebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

                        En zor eriyen b\u00f6lgelerden biri bel ve kar\u0131n \u00e7evresinde biriken ya\u011f tabakas\u0131d\u0131r. Hem g\u00f6rsel bir sorun hemde sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan zararl\u0131 olan bu ya\u011flar\u0131n b\u00f6lgeden at\u0131lmas\u0131 i\u00e7in etkili bir kar\u0131n kas\u0131 program\u0131n\u0131 bu yaz\u0131m\u0131zda sizlere aktarmak istedik.\u00a0 Kar\u0131n Kas\u0131 Hareketleri Egzersizleri Program\u0131 En zor eriyen b\u00f6lgelerden biri bel ve kar\u0131n \u00e7evresinde biriken ya\u011f tabakas\u0131d\u0131r. Hem g\u00f6rsel […]<\/p>\n","protected":false},"author":30,"featured_media":44572,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[35103,35102,35104,35101,35105],"class_list":["post-44573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-8-dakikada-karin-kasi","tag-evde-egzersiz","tag-karin-egzersizleri","tag-karin-kasi-hareketleri","tag-spor-ve-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44573"}],"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=44573"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44573\/revisions"}],"predecessor-version":[{"id":44574,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44573\/revisions\/44574"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/44572"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=44573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=44573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=44573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}