{"id":11187,"date":"2019-09-18T17:23:19","date_gmt":"2019-09-18T14:23:19","guid":{"rendered":"https:\/\/new.digital.biz.tr\/?p=11187"},"modified":"2021-05-25T17:52:02","modified_gmt":"2021-05-25T14:52:02","slug":"durusunuzu-duzeltmenize-yardimci-5-kolay-egzersiz","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/durusunuzu-duzeltmenize-yardimci-5-kolay-egzersiz\/","title":{"rendered":"Duru\u015funuzu D\u00fczeltmenize Yard\u0131mc\u0131 5 Kolay Egzersiz"},"content":{"rendered":"\t\t
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\u00c7o\u011fumuz duru\u015f bozukluklar\u0131n\u0131n genel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 ne kadar negatif etkiledi\u011finin asl\u0131nda fark\u0131nda dahi de\u011filiz. Ya\u015fam boyu sahip olmak i\u00e7in \u00e7aba g\u00f6sterdi\u011fimiz maksimum sa\u011fl\u0131k i\u00e7in do\u011fru yemek tercihleri kadar egzersiz ve sa\u011fl\u0131kl\u0131 bir duru\u015fa sahip olmak da olduk\u00e7a \u00f6nemli, \u00f6zellikle de erken ya\u015fta fiziksel sorunlar ya\u015famak istemiyorsak.<\/p>\n

Birka\u00e7 kolay egzersizle bunu sa\u011flamak m\u00fcmk\u00fcn. \u0130\u015fte d\u00fczenli uygulad\u0131\u011f\u0131n\u0131zda dahi k\u0131sa s\u00fcrede duru\u015funuzdaki farkl\u0131l\u0131\u011f\u0131 hissedece\u011finiz birka\u00e7 temel egzersiz:<\/p>\n

Planks<\/strong><\/h2>\n

G\u00fc\u00e7l\u00fc bir kar\u0131n b\u00f6lgesi sa\u011fl\u0131kl\u0131 bir duru\u015fun olmazsa olmaz\u0131. Klasik plank egzersizi kar\u0131n b\u00f6lgenizdeki pek \u00e7ok kas\u0131 ayn\u0131 anda geli\u015ftirmeniz i\u00e7in idealdir. Ba\u015flang\u0131\u00e7ta biraz zorlay\u0131c\u0131 olsa da kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla yapt\u0131\u011f\u0131n\u0131z bu egzersiz k\u0131sa zamanda kar\u0131n, s\u0131rt ve omuzlar\u0131n\u0131z\u0131 kaslar\u0131n\u0131n geli\u015fmesini sa\u011flayarak g\u00fc\u00e7l\u00fc bir duru\u015fun temellerini atman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Crunch Twist<\/strong><\/h2>\n

S\u0131rt\u00fcst\u00fc uzan\u0131n ve ayak tabanlar\u0131n\u0131z yere temas edecek \u015fekilde dizlerinizi k\u0131r\u0131n. Ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda birle\u015ftirin\u00a0 ve nefes verirken sa\u011f omzunuzun yerle temas\u0131n\u0131 kesip sola do\u011fru do\u011frulun. Nefes al\u0131rken ilk pozisyonunuzu al\u0131n ve tekrar nefes verirken di\u011fer y\u00f6ne do\u011fru hareketi tekrarlay\u0131n. Bu seriyi yapabildi\u011finiz kadar tekrar edin.<\/p>\n

Dummbell ile Yanlara Esneme<\/strong><\/h2>\n

M\u00fcmk\u00fcnse iki dummbell yard\u0131m\u0131yla (ya da i\u00e7i dolu su \u015fi\u015fesi vb. de olabilir) ayaklar\u0131n\u0131z omuz geni\u015fli\u011finde a\u00e7\u0131kken omuzlar\u0131n\u0131z\u0131 serbest b\u0131rak\u0131p s\u0131ras\u0131yla 2 y\u00f6ne esneyebildi\u011finiz kadar esneyin.<\/p>\n

S\u0131rt Esnetme\/Uzatma<\/strong><\/h2>\n

Y\u00fcz \u00fcst\u00fc uzand\u0131ktan sonra dilerseniz ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda birle\u015ftirin dilerseniz ellerinizi d\u00fcmd\u00fcz v\u00fccudunuza paralel geriye do\u011fru uzat\u0131n. Ba\u015f\u0131n\u0131z\u0131 omurili\u011finizle ayn\u0131 hizada kald\u0131rabildi\u011finiz kadar yukar\u0131 kald\u0131r\u0131n ve kar\u015f\u0131ya bak\u0131n. Omuzlar\u0131n\u0131z\u0131n yerden olabildi\u011fince kalkt\u0131\u011f\u0131na ve g\u00f6\u011f\u00fcs kafesinizi olabildi\u011fince a\u00e7t\u0131\u011f\u0131n\u0131za emin olun. Bu pozisyonda kalabildi\u011finiz kadar kal\u0131n ve daha sonra sakince ilk pozisyonunuza d\u00f6n\u00fcn. Bu egzersizi 10 tekrardan 3 set yapmak s\u0131rt ve bel kaslar\u0131n\u0131za \u00e7ok iyi gelecek.<\/p>\n

Omuz Egzersizi<\/strong><\/h2>\n

\u00d6zellikle t\u00fcm g\u00fcn\u00fcn\u00fc masa ba\u015f\u0131nda \u00e7al\u0131\u015farak ge\u00e7iren \u00e7o\u011fumuz i\u00e7in duru\u015f bozuklu\u011fu neredeyse ka\u00e7\u0131n\u0131lmaz. Masa ba\u015f\u0131nda otururken dahi yapabilece\u011finiz bu egzersiz hem boyun ve omuz b\u00f6lgesindeki gerginli\u011fin ve a\u011fr\u0131lar\u0131n azalmas\u0131na hem de g\u00fcn i\u00e7inde daha d\u00fczg\u00fcn bir duru\u015fu kendinize hat\u0131rlatman\u0131za yard\u0131mc\u0131 olacak.<\/p>\n

Derin bir nefes al\u0131rken omuzlar\u0131n\u0131z\u0131 kulaklar\u0131n\u0131za do\u011fru olabildi\u011fince \u00e7ekin ve bu pozisyonda tutabildi\u011finiz kadar tutun. Nefes verirken yava\u015f\u00e7a omuzlar\u0131n\u0131z\u0131 olabildi\u011fince a\u015fa\u011f\u0131ya do\u011fru b\u0131rak\u0131n ve k\u00fcrek kemiklerinizi olabildi\u011fince birbirine yakla\u015ft\u0131rmaya \u00e7al\u0131\u015f\u0131n. Ayn\u0131 egzersizi ayakta ve dummbell yard\u0131m\u0131yla da yapabilirsiniz. G\u00fcnde en az 2 defa 10\u2019ar kere bu egzersizi tekrarlamaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

\u00c7o\u011fumuz duru\u015f bozukluklar\u0131n\u0131n genel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 ne kadar negatif etkiledi\u011finin asl\u0131nda fark\u0131nda dahi de\u011filiz. Ya\u015fam boyu sahip olmak i\u00e7in \u00e7aba g\u00f6sterdi\u011fimiz maksimum sa\u011fl\u0131k i\u00e7in do\u011fru yemek tercihleri kadar egzersiz ve sa\u011fl\u0131kl\u0131 bir duru\u015fa sahip olmak da olduk\u00e7a \u00f6nemli, \u00f6zellikle de erken ya\u015fta fiziksel sorunlar ya\u015famak istemiyorsak. Birka\u00e7 kolay egzersizle bunu sa\u011flamak m\u00fcmk\u00fcn. \u0130\u015fte d\u00fczenli uygulad\u0131\u011f\u0131n\u0131zda dahi […]<\/p>\n","protected":false},"author":17,"featured_media":9751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[107],"tags":[],"class_list":["post-11187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egzersiz"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=11187"}],"version-history":[{"count":0,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11187\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/9751"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=11187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=11187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=11187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}