{"id":59738,"date":"2023-07-31T16:45:58","date_gmt":"2023-07-31T13:45:58","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=59738"},"modified":"2024-09-16T19:08:11","modified_gmt":"2024-09-16T16:08:11","slug":"yatmadan-once-50-squat-yaparsak-ne-olur-dik-yuvarlak-siki-kalcalar-icin-en-etkili-egzersiz","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/yatmadan-once-50-squat-yaparsak-ne-olur-dik-yuvarlak-siki-kalcalar-icin-en-etkili-egzersiz\/","title":{"rendered":"Yatmadan \u00f6nce 50 squat yaparsak ne olur? Dik, yuvarlak, s\u0131k\u0131 kal\u00e7alar i\u00e7in en etkili egzersiz"},"content":{"rendered":"<p>Dik, yuvarlak ve s\u0131k\u0131 kal\u00e7alar her kad\u0131n\u0131n hayali. Peki, \u015fekilli kal\u00e7alara ve bacaklara sahip olmak i\u00e7in her gece 10 dakikan\u0131z\u0131 ay\u0131rmaya ne dersiniz? Detaylar haberimizde\u2026<\/p>\n<p>Squat hareketi; d&uuml;zenli yap\u0131ld\u0131\u011f\u0131nda metabolizmay\u0131 &ccedil;al\u0131\u015ft\u0131ran, kal&ccedil;alar\u0131 dikle\u015ftiren ve forma sokan en faydal\u0131 egzersizlerden biri. Evde kolayca uygulanabilen squat hareketi ile v&uuml;cudunuzu k\u0131sa s&uuml;rede \u015fekle sokabilirsiniz.<\/p>\n<h3><strong>YATMADAN &Ouml;NCE 50 SQUAT YAPARSAK NE OLUR?<\/strong><\/h3>\n<p>\u0130nstagram &uuml;zerinden sa\u011fl\u0131kl\u0131 beslenme, diyet ve spor &uuml;zerine payla\u015f\u0131mlar yapan fitsiniz isimli intagram kullan\u0131c\u0131s\u0131, gece yatmadan &ouml;nce 50 squat yapman\u0131n faydalar\u0131n\u0131 payla\u015ft\u0131.<\/p>\n<p><strong>Squat yapman\u0131n faydalar\u0131 \u015f&ouml;yle:<\/strong><\/p>\n<ul>\n<li>Squat egzerzisi; &ouml;n bacak, arka bacak ve kal&ccedil;a kaslar\u0131n\u0131n yan\u0131 s\u0131ra; bel, bald\u0131r, s\u0131rt ve kar\u0131n kaslar\u0131n\u0131 etkili bir \u015fekilde &ccedil;al\u0131\u015ft\u0131r\u0131r.<\/li>\n<li>Bacak ve kal&ccedil;a kaslar\u0131n\u0131 geli\u015ftirdi\u011fi i&ccedil;in daha iyi ko\u015fmay\u0131 ve s\u0131&ccedil;ramay\u0131 sa\u011flar.<\/li>\n<li>V&uuml;cudu \u015fekle sokarak kilo vermeyi kolayla\u015ft\u0131r\u0131r.<\/li>\n<li>Sarkma ve gev\u015femeleri &ouml;nleyerek daha s\u0131k\u0131 bir v&uuml;cuda sahip olmay\u0131 sa\u011flar.<\/li>\n<li>Kar\u0131n ve mide b&ouml;lgesini de &ccedil;al\u0131\u015ft\u0131rd\u0131\u011f\u0131ndan sindirim problemlerinin d&uuml;zelmesine yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n<p><strong>Gece yatmadan &ouml;nce squat yapt\u0131\u011f\u0131n\u0131zda 50. g&uuml;n&uuml;n sonunda v&uuml;cudunuzdaki de\u011fi\u015fimleri sizde fark edeceksiniz. D&uuml;zenli squat egzersizi yapt\u0131\u011f\u0131n\u0131zda;<\/strong><\/p>\n<ul>\n<li>Duru\u015funuz d&uuml;zelir.<\/li>\n<li>V&uuml;cut dengeniz artar.<\/li>\n<li>Bacaklar\u0131n\u0131z \u015fekillenir.<\/li>\n<li>Bacak kaslar\u0131n\u0131z d&uuml;zelir.<\/li>\n<li>Kar\u0131n kaslar\u0131n\u0131z \u015fekillenir.<\/li>\n<li>Kal&ccedil;ay\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131r ve toparlar.<\/li>\n<li>Kal&ccedil;an\u0131z dik ve yuvarlak g&ouml;r&uuml;n&uuml;r.<\/li>\n<li>Sizi g&uuml;&ccedil;lendirerek sakatlanma riskinizi azalt\u0131r.<\/li>\n<li>Basen b&ouml;lgesindeki olas\u0131 sarkmalar\u0131n &ouml;n&uuml;ne ge&ccedil;er.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><img decoding=\"async\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/haberler\/23-07\/31\/4-1690811275.jpg\" alt=\"\" title=\"\"><\/h3>\n<h3><strong>DO\u011eRU SQUAT NASIL YAPILIR?<\/strong><\/h3>\n<p>Squat hareketini yapmak i&ccedil;in &ouml;ncelikle ayak a&ccedil;\u0131kl\u0131\u011f\u0131n\u0131z\u0131 bulmal\u0131s\u0131n\u0131z.<\/p>\n<p>Ba\u015f\u0131n\u0131n\u0131z dik ve bak\u0131\u015flar\u0131n\u0131z ileriye do\u011fru olmal\u0131.<\/p>\n<p>G&ouml;\u011fs&uuml;n&uuml;z&uuml; yukar\u0131da tutun. Ayaktayken nefes al\u0131p, yere &ccedil;&ouml;melirken verin.<\/p>\n<p>Belinizi &ccedil;ok k\u0131v\u0131rmadan do\u011fal pozisyonunda hafif d&uuml;z tutmaya &ccedil;al\u0131\u015f\u0131n.<\/p>\n<p>Kendi g&uuml;c&uuml;n&uuml;ze ve kond&uuml;syonunuza g&ouml;re kal&ccedil;a ve basenleriniz yere paralel veya inebildi\u011finiz kadar a\u015fa\u011f\u0131ya gelebilir.<\/p>\n<p>Bu noktada dizlerinizin ayak u&ccedil;lar\u0131n\u0131n &ouml;n&uuml;ne ge&ccedil;medi\u011finden emin olun.<\/p>\n<p>Yukar\u0131dan bakt\u0131\u011f\u0131n\u0131zda parmak u&ccedil;lar\u0131n\u0131z\u0131 g&ouml;rebiliyor olman\u0131z gerekiyor.<\/p>\n<p>Ayak tabanlar\u0131n\u0131z yere d&uuml;z bass\u0131n ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 topuklar\u0131n\u0131za verin.<\/p>\n<h3><strong>30 G&Uuml;NL&Uuml;K SQUAT PLANI<\/strong><\/h3>\n<ol>\n<li>G&Uuml;N: 5 tekrar<\/li>\n<li>G&Uuml;N: 5 tekrar<\/li>\n<li>G&Uuml;N: 10 tekrar<\/li>\n<li><strong> G&Uuml;N: D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 10 tekrar<\/li>\n<li>G&Uuml;N: 10 tekrar<\/li>\n<li><strong> G&Uuml;N D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 15 tekrar<\/li>\n<li>G&Uuml;N: 20 tekrar<\/li>\n<li>G&Uuml;N: 25 tekrar<\/li>\n<li><strong> G&Uuml;N: D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 30 tekrar<\/li>\n<li>G&Uuml;N: 40 tekrar<\/li>\n<li>G&Uuml;N: 40 tekrar<\/li>\n<li><strong> G&Uuml;N: D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 40 tekrar<\/li>\n<li>G&Uuml;N: 45 tekrar<\/li>\n<li>G&Uuml;N: 50 tekrar<\/li>\n<li><strong> G&Uuml;N: D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 50 tekrar<\/li>\n<li>G&Uuml;N: 50 tekrar<\/li>\n<li>G&Uuml;N: 50 tekrar<\/li>\n<li><strong> G&Uuml;N: D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 60 tekrar<\/li>\n<li>G&Uuml;N: 60 tekrar<\/li>\n<li>G&Uuml;N: 70 tekrar<\/li>\n<li><strong>G&Uuml;N: D\u0130NLEN<\/strong><\/li>\n<li>G&Uuml;N: 80 tekrar<\/li>\n<li>G&Uuml;N: 90 tekrar<\/li>\n<li>G&Uuml;N: 100 tekrar<\/li>\n<\/ol>\n<p><strong>Kaynak: fitsiniz \/ <\/strong><strong>Derleme: Mavikad\u0131n.com &#8211; Melike Nur Anla\u011fan<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dik, yuvarlak ve s\u0131k\u0131 kal\u00e7alar her kad\u0131n\u0131n hayali. Peki, \u015fekilli kal\u00e7alara ve bacaklara sahip olmak i\u00e7in her gece 10 dakikan\u0131z\u0131 ay\u0131rmaya ne dersiniz? Detaylar haberimizde\u2026 Squat hareketi; d&uuml;zenli yap\u0131ld\u0131\u011f\u0131nda metabolizmay\u0131 &ccedil;al\u0131\u015ft\u0131ran, kal&ccedil;alar\u0131 dikle\u015ftiren ve forma sokan en faydal\u0131 egzersizlerden biri. Evde kolayca uygulanabilen squat hareketi ile v&uuml;cudunuzu k\u0131sa s&uuml;rede \u015fekle sokabilirsiniz. YATMADAN &Ouml;NCE 50 SQUAT [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":59737,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[1412,1660],"class_list":["post-59738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-egzersiz","tag-squat"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/59738"}],"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=59738"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/59738\/revisions"}],"predecessor-version":[{"id":59739,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/59738\/revisions\/59739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/59737"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=59738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=59738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=59738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}