{"id":47823,"date":"2021-12-21T19:34:40","date_gmt":"2021-12-21T16:34:40","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=47823"},"modified":"2024-09-16T12:10:53","modified_gmt":"2024-09-16T09:10:53","slug":"gunde-sadece-20-dakika-yeter-iste-en-etkili-basen-eritme-hareketleri","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/gunde-sadece-20-dakika-yeter-iste-en-etkili-basen-eritme-hareketleri\/","title":{"rendered":"G\u00fcnde sadece 20 dakika yeter: \u0130\u015fte en etkili basen eritme hareketleri"},"content":{"rendered":"<p>Bir\u00e7ok kad\u0131n\u0131n ortak sorunu basen b\u00f6lgesindeki ya\u011flanmalard\u0131r. Yanl\u0131\u015f beslenme, hareketsizlik, genetik gibi nedenlerle basenlerde kal\u00e7alarda a\u015f\u0131r\u0131 ya\u011f birikimi can s\u0131kar. Bu da estetik y\u00f6nden istenmeyen bir g\u00f6r\u00fcn\u00fcm anlam\u0131na geliyor. Peki basen eritmek i\u00e7in ne yapmal\u0131? \u0130\u015fte g\u00fcnde yaln\u0131zca 20 dakika ay\u0131rarak basen eritebilece\u011finiz hareketler. <\/p>\n<p dir=\"ltr\"><strong>Kad\u0131nlar\u0131n fazla kilodan \u015fikayet ettiklerinde ilk dikkat ettikleri b\u00f6lge basenler olur. <\/strong>Yani kal\u00e7alar\u2026 \u00c7\u00fcnk\u00fc dengesiz beslenme ya da genetik fakt\u00f6rlerden dolay\u0131 v\u00fccutta en \u00e7ok ya\u011f\u0131n birikti\u011fi b\u00f6lge buras\u0131d\u0131r. Geni\u015f basenler, estetik a\u00e7\u0131dan g\u00f6r\u00fcn\u00fc\u015f\u00fc bozdu\u011fu gibi k\u0131yafet tercihlerini de k\u0131s\u0131tlar. <strong>Peki basenler nas\u0131l eritilir? Bu noktada dengeli beslenmeyi ilk s\u0131raya koyarsak basenleri eriten hareketler imdad\u0131m\u0131za yeti\u015fir.&nbsp;<\/strong><\/p>\n<p dir=\"ltr\">Geni\u015f basenler\/kal\u00e7alardan muzdarip kad\u0131nlar i\u00e7in en etkili egzersizleri ara\u015ft\u0131rd\u0131k.&nbsp;<\/p>\n<h3 dir=\"ltr\"><strong>BASEN B\u00d6LGES\u0130N\u0130 ER\u0130TEN HAREKETLER<\/strong><\/h3>\n<p dir=\"ltr\">\u00d6ncelikle \u015funu hat\u0131rlatal\u0131m: Dengesiz beslenme ve yanl\u0131\u015f spor bir\u00e7ok kad\u0131n\u0131n muzdarip oldu\u011fu geni\u015f basenlerin daha da b\u00fcy\u00fcmesine neden olabilir. <strong>Bu y\u00fczden basenleri eritmenin en etkili yolu dengeli beslenme ve diyettir. Peki basenleri eritmek i\u00e7in hangi hareketler yap\u0131lmal\u0131. <\/strong>Sarkmalar\u0131n \u00f6n\u00fcne ge\u00e7ebilmek i\u00e7in ise egzersiz \u015fart denilebilir. Kal\u00e7a b\u00f6lgesini \u00e7al\u0131\u015ft\u0131r\u0131p, ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131ran hareketler yaparak, k\u0131sa s\u00fcrede istenilen sonu\u00e7 al\u0131nabilir.&nbsp;<\/p>\n<p dir=\"ltr\"><strong>\u00dcnl\u00fc sa\u011fl\u0131k portal\u0131 <a href=\"https:\/\/\u00dcnl\u00fc sa\u011fl\u0131k portal\u0131 Heatline'da yay\u0131nlanan yaz\u0131ya g\u00f6re,\" target=\"_blank\" rel=\"noopener\">Healthline&#8217;\u0131n haz\u0131rlad\u0131\u011f\u0131 programa g\u00f6re<\/a> g\u00fcnde 20 dakikan\u0131z\u0131 ay\u0131rarak basen b\u00f6lgesini eritebilece\u011finiz eritme egzersizleri:<\/strong><\/p>\n<p dir=\"ltr\"><strong>1) SQUAT HAREKET\u0130<\/strong><\/p>\n<p dir=\"ltr\">En etkili basen eritme egzersizleri aras\u0131nda squat ilk s\u0131rada yer al\u0131r. Squat bir di\u011fer ad\u0131yla \u00e7\u00f6melme hareketi; kal\u00e7a ve \u00fcst bacak kaslar\u0131n\u0131 hedef al\u0131r. <strong>Bu egzersize iyice al\u0131\u015ft\u0131ktan sonra, squat yaparken elinizde damb\u0131l tutarak, hareketi zor seviyeye \u00e7\u0131karabilirsiniz. <\/strong>Squat egzersizi i\u00e7in:<\/p>\n<ul dir=\"ltr\">\n<li><strong>&nbsp;Ayaklar\u0131n\u0131z omuz geni\u015fli\u011finden biraz daha a\u00e7\u0131k olacak \u015fekilde, d\u00fcz bir zemin \u00fczerinde ayakta durun.<\/strong><\/li>\n<li>Dizlerinizi b\u00fck\u00fcn. Kal\u00e7an\u0131z\u0131 d\u0131\u015fa do\u011fru \u00e7\u0131kararak olabildi\u011fince a\u015fa\u011f\u0131 \u00e7\u00f6melin.<\/li>\n<li><strong>Aya\u011fa kalk\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/strong><\/li>\n<li>V\u00fccut dengenizi daha kolay sa\u011flamak i\u00e7in kollar\u0131n\u0131z\u0131 \u00f6ne uzatarak yapabilirsiniz.<\/li>\n<li><strong>Hareketi 15 kez tekrar edin.<\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>2) YAN HAMLE HAREKET\u0130 (S\u0130DE LUNGE HAREKET\u0130)<\/strong><\/p>\n<p dir=\"ltr\">Yan hamle olarak da bilinen side lunge egzersizi, daha \u00e7ok basen ve kal\u00e7a b\u00f6lgesine odaklan\u0131r. Yan hamle egzersizi i\u00e7in:<\/p>\n<ul dir=\"ltr\">\n<li><strong>Ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finden biraz daha geni\u015f a\u00e7\u0131n.<\/strong><\/li>\n<li>Dik durun ve g\u00f6be\u011finizi s\u0131k\u0131n. Bu s\u0131rada g\u00f6zleriniz kar\u015f\u0131ya do\u011fru baks\u0131n.&nbsp; Sa\u011fa do\u011fru geni\u015f bir ad\u0131m at\u0131n ve \u00e7\u00f6melin.<\/li>\n<li><strong>Sa\u011f baseniniz yere paralel olana kadar \u00e7\u00f6melin. Birka\u00e7 saniye bekleyin.<\/strong><\/li>\n<li>Ard\u0131ndan sol aya\u011f\u0131n\u0131zla kendinizi iterek ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li>\n<li><strong>Bu hareketi, her iki y\u00f6ne 12 kez tekrar edin.<\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>3) YAN KAL\u00c7A KALDIRMA HAREKET\u0130 (F\u0130RE HYDRANT)<\/strong><\/p>\n<p dir=\"ltr\">Fire hydrant egzersizi; kal\u00e7a b\u00f6lgesindeki kaslar\u0131 hedefler.<strong> Hem kal\u00e7alar\u0131 hem de basenleri iyice \u00e7al\u0131\u015ft\u0131ran bu egzersiz sayesinde b\u00f6lgedeki ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rabilirsiniz.<\/strong> Egzersizi yaparken dizlerinizin ac\u0131mamas\u0131 i\u00e7in mat kullanabilirsiniz. Yan kal\u00e7a kald\u0131rma hareketi i\u00e7in:<\/p>\n<ul>\n<li>&nbsp;Mat\u0131n \u00fczerinde elleriniz ve dizlerinizin \u00fczerinde durun.<\/li>\n<li><strong>Dizleriniz ve ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olmal\u0131.<\/strong><\/li>\n<li>Kal\u00e7an\u0131z\u0131 s\u0131k\u0131n. Sol baca\u011f\u0131n\u0131z yerde sabit kal\u0131rken, sa\u011f baca\u011f\u0131n\u0131z\u0131 yana ve yukar\u0131ya do\u011fru a\u00e7\u0131n. Bu heraketi yaparken diziniz daima b\u00fck\u00fcl\u00fc olmal\u0131.<\/li>\n<li><strong>Baca\u011f\u0131n\u0131z\u0131 havaya kald\u0131rd\u0131\u011f\u0131n\u0131zda birka\u00e7 saniye durun. Ard\u0131ndan baca\u011f\u0131n\u0131z\u0131 ba\u015flang\u0131\u00e7 pozisyonuna geri getirin.<\/strong><\/li>\n<li>\u00d6nce sol sonra sa\u011f baca\u011f\u0131n\u0131zla 10 tekrar yap\u0131n.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>4) DUVAR SQUAT HAREKET\u0130 (DUVARA YASLANARAK \u00c7\u00d6MELME EGZERS\u0130Z\u0130)<\/strong><\/p>\n<p dir=\"ltr\">Bir\u00e7ok kas\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran duvar squat egzersizinin yo\u011funla\u015ft\u0131\u011f\u0131 b\u00f6lgeler kal\u00e7a, uyluk ve bacak kaslar\u0131. Duvar squat\u2019\u0131 egzersizi i\u00e7in:<\/p>\n<ul dir=\"ltr\">\n<li>S\u0131rt\u0131n\u0131z\u0131 duvara yaslay\u0131n. Ayaklar\u0131n\u0131z\u0131 duvar\u0131n iki ad\u0131m uza\u011f\u0131nda tutarak dik durun.<\/li>\n<li><strong>Bacaklar\u0131n\u0131zdan g\u00fc\u00e7 alarak bald\u0131rlar\u0131n\u0131z yere dik ve paralel olacak \u015fekilde \u00e7\u00f6melin.<\/strong><\/li>\n<li>Bu pozisyonda 20-30 saniye kal\u0131n. Ard\u0131ndan yine bacaklar\u0131n\u0131zdan kuvvet alarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>5) BANTLI Y\u00dcR\u00dcY\u00dc\u015e EGZERS\u0130Z\u0130 (BANDED WALK)<\/strong><\/p>\n<p dir=\"ltr\">Bantl\u0131 y\u00fcr\u00fcy\u00fc\u015f egzersizi kal\u00e7a kaslar\u0131n\u0131 hedef alan m\u00fckemmel hareketler aras\u0131nda.<strong> Bu egzersiz diren\u00e7 band\u0131 ile yap\u0131l\u0131r.<\/strong> Egzersizin etkili olmas\u0131 i\u00e7in diren\u00e7 band\u0131 do\u011fru g\u00fc\u00e7te olmal\u0131. <strong>Sar\u0131 renk bant kolay, ye\u015fil renk orta, mavi renk sert ve siyah ise en sert dirence sahip.<\/strong> Bedeniniz i\u00e7in yeterli dirence sahip band\u0131 se\u00e7tikten sonra egzersize ba\u015flayabilirsiniz. Bantl\u0131 y\u00fcr\u00fcy\u00fc\u015f egzersizi i\u00e7in:<\/p>\n<ul dir=\"ltr\">\n<li>Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n.<\/li>\n<li><strong>Egzersiz band\u0131n\u0131 ayak bileklerinizin etraf\u0131na yerle\u015ftirin. Dizlerinizi hafife b\u00fck\u00fcn ve v\u00fccut a\u011fr\u0131l\u0131\u011f\u0131n\u0131z\u0131 her iki aya\u011f\u0131n\u0131za e\u015fit olarak da\u011f\u0131t\u0131n.<\/strong><\/li>\n<li>Ayaklar\u0131n\u0131z\u0131 birbirine temas ettirmeden yana do\u011fru 10 ad\u0131m y\u00fcr\u00fcy\u00fcn.<\/li>\n<li><strong>10. ad\u0131mda birka\u00e7 saniye bekleyin. Tekrardan di\u011fer yana do\u011fru 10 ad\u0131m y\u00fcr\u00fcy\u00fcn.<\/strong><\/li>\n<li>Bu hareketi 2-3 kez tekrar edin.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>6) STEP UP (MERD\u0130VEN \u00c7IKMA) HAREKET\u0130<\/strong><\/p>\n<p dir=\"ltr\">Step-up yani merdiven \u00e7\u0131kma egzersizi kal\u00e7a ve uyluk kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 gibi dengede durmay\u0131 da kolayla\u015ft\u0131r\u0131r. <strong>Bu egzersizde gerekli olan malzemeler iki adet damb\u0131l ve bir adet diz hizas\u0131nda sehpa ya da basamak. Step-up egzersizini yapmak i\u00e7in:<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>Her iki elinizde birer damb\u0131l olacak \u015fekilde, diz hizas\u0131nda bir sehpan\u0131n ya da basama\u011f\u0131n \u00f6n\u00fcne ge\u00e7in.<\/li>\n<li><strong>Ayaklar\u0131n\u0131z\u0131 kal\u00e7an\u0131z\u0131n geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde durun.<\/strong><\/li>\n<li>Sa\u011f aya\u011f\u0131n\u0131zla basama\u011f\u0131n \u00fczerine \u00e7\u0131k\u0131n. Elinizdeki a\u011f\u0131rl\u0131klar\u0131 iki yan\u0131n\u0131zda tutun. Bu s\u0131rada sol baca\u011f\u0131n\u0131z\u0131 da yukar\u0131ya do\u011fru kald\u0131r\u0131n. Basamak \u00fczerinde birka\u00e7 saniye dik durun.<\/li>\n<li><strong>Tekrardan sol baca\u011f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 indirin.<\/strong><\/li>\n<li>Sol baca\u011f\u0131n\u0131zla 10 tekrar yap\u0131n, ard\u0131ndan sa\u011f baca\u011f\u0131n\u0131zla 10 tekrar yaparak bitirin.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>7) YAN YATARAK BACAK KALDIRMA (S\u0130DE LY\u0130NG LEG R\u0130SE HAREKET\u0130)<\/strong><\/p>\n<p dir=\"ltr\">Side-lying leg raise yani yan yatarak bacak kald\u0131rma egzersizi; kal\u00e7a kaslar\u0131n\u0131 g\u00fc\u00e7lendiren ve basen eriten egzersizler aras\u0131nda. Yan yatarak bacak kald\u0131rma hareketi i\u00e7in:<\/p>\n<ul dir=\"ltr\">\n<li>Mat\u0131n \u00fczerinde sa\u011f taraf\u0131n\u0131za do\u011fru yat\u0131n.<\/li>\n<li><strong>Sa\u011f elinizi ba\u015f\u0131n\u0131z\u0131n alt\u0131na koyun. Sol elinizi \u00f6ne do\u011fru serbest b\u0131rak\u0131n.<\/strong><\/li>\n<li>\u00dcstte kalan sol baca\u011f\u0131n\u0131z\u0131 yava\u015f bir \u015fekilde yukar\u0131ya kald\u0131r\u0131n. Ayak parmaklar\u0131n\u0131z kar\u015f\u0131ya bakacak \u015fekilde olmal\u0131.<\/li>\n<li><strong>Sol aya\u011f\u0131n\u0131z\u0131 birka\u00e7 saniye yukar\u0131da tutun. Bu esnada kal\u00e7an\u0131z\u0131 s\u0131k\u0131n ve ya\u011flar\u0131n yanmaya ba\u015flad\u0131\u011f\u0131n\u0131 hissedin. Ard\u0131ndan yava\u015f\u00e7a baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna ge\u00e7in.<\/strong><\/li>\n<li>\u00d6nce sa\u011f yan\u0131n\u0131za sonra sol yan\u0131n\u0131za do\u011fru yatarak 10 kez tekrar edin.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>8) ZIPLAYARAK SQUAT (JUMP SQUAT)<\/strong><\/p>\n<p dir=\"ltr\">Squat jump egzersizi yani z\u0131playarak yap\u0131lan squat; v\u00fccudu genel olarak \u00e7al\u0131\u015ft\u0131r\u0131r ve kal\u00e7ay\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131r. Z\u0131playarak squat yapmak i\u00e7in:<\/p>\n<ul dir=\"ltr\">\n<li><strong>Dik durun ve ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131k tutun.<\/strong><\/li>\n<li>Kal\u00e7an\u0131z\u0131 geriye do\u011fru itin. Bald\u0131rlar\u0131n\u0131z yere paralel oluncaya dek yere \u00e7\u00f6melin.<\/li>\n<li><strong>Ard\u0131ndan t\u00fcm kuvvet topuklardan al\u0131n\u0131r ve kal\u00e7a h\u0131zla yukar\u0131ya do\u011fru ittirilir.<\/strong><\/li>\n<li>Aya\u011fa do\u011frulduktan sonra birka\u00e7 saniye dik bir \u015fekilde durulur.<\/li>\n<li><strong>Bu hareket 10-12 kez tekrar edilir.<\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>9) MERD\u0130VEN \u00c7IKMA (STA\u0130R CL\u0130MB\u0130NG)<\/strong><\/p>\n<p dir=\"ltr\">Merdiven \u00e7\u0131kma; kal\u00e7a ve kal\u00e7a kaslar\u0131n\u0131 s\u0131k\u0131la\u015ft\u0131rman\u0131n, basen eritmenin ayn\u0131 zamanda kardiyovask\u00fcler egzersiz yapman\u0131n harika bir yolu. <strong>Evinizde, apartman\u0131n\u0131zda yahut \u00e7evrenizdeki merdivenler, basen eritmenizde size en b\u00fcy\u00fck yard\u0131mc\u0131 olacak. <\/strong>Merdiven \u00e7\u0131kma egzersizi i\u00e7in; merdivenlerden ko\u015farak yukar\u0131ya \u00e7\u0131k\u0131n. <strong>Y\u00fcr\u00fcyerek a\u015fa\u011f\u0131ya inin. <\/strong>3-5 dakika bunu tekrar edin. Merdiven \u00e7\u0131kma antrenman\u0131 i\u00e7in, spor salonundaki Stairmaster ya da stepmill makinesini de kullanabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir\u00e7ok kad\u0131n\u0131n ortak sorunu basen b\u00f6lgesindeki ya\u011flanmalard\u0131r. Yanl\u0131\u015f beslenme, hareketsizlik, genetik gibi nedenlerle basenlerde kal\u00e7alarda a\u015f\u0131r\u0131 ya\u011f birikimi can s\u0131kar. Bu da estetik y\u00f6nden istenmeyen bir g\u00f6r\u00fcn\u00fcm anlam\u0131na geliyor. Peki basen eritmek i\u00e7in ne yapmal\u0131? \u0130\u015fte g\u00fcnde yaln\u0131zca 20 dakika ay\u0131rarak basen eritebilece\u011finiz hareketler. Kad\u0131nlar\u0131n fazla kilodan \u015fikayet ettiklerinde ilk dikkat ettikleri b\u00f6lge basenler olur. [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":47822,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[16352,35102,38108,38107,181],"class_list":["post-47823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-basen-eritme","tag-evde-egzersiz","tag-fitness-hareketleri","tag-kalca-egzersizleri","tag-kilo-verme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47823"}],"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\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=47823"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47823\/revisions"}],"predecessor-version":[{"id":47824,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47823\/revisions\/47824"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/47822"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=47823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=47823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=47823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}