{"id":1475,"date":"2023-05-10T12:16:44","date_gmt":"2023-05-10T15:16:44","guid":{"rendered":"https:\/\/clomid.live\/1475\/esqueca-as-flexoes-descubra-os-exercicios-abdominais-mais-eficazes"},"modified":"2023-05-10T12:16:44","modified_gmt":"2023-05-10T15:16:44","slug":"esqueca-as-flexoes-descubra-os-exercicios-abdominais-mais-eficazes","status":"publish","type":"post","link":"https:\/\/clomid.live\/tr\/esqueca-as-flexoes-descubra-os-exercicios-abdominais-mais-eficazes\/1475\/","title":{"rendered":"\u015e\u0131nav \u00e7ekmeyi unutun! En etkili kar\u0131n egzersizlerini ke\u015ffedin"},"content":{"rendered":"
<\/p>\n
\n
THE estetik zevkler<\/b> K\u00fclt\u00fcr\u00fcm\u00fcz\u00fcn baz\u0131 farkl\u0131l\u0131klar\u0131 dikte etmesi "m\u00fckemmel v\u00fccut"<\/b> erkek ve di\u015fi. \u00d6rne\u011fin kad\u0131nlar\u0131n erkeklere oranla daha az hacim geli\u015ftirmeleri gerekir ve ayr\u0131ca bu hacim \u00fcst v\u00fccuda g\u00f6re alt v\u00fccutta \u00e7ok daha fazla yo\u011funla\u015fmal\u0131d\u0131r. Yani erkeklerde durum tam tersi. Ancak erkeklerin ve kad\u0131nlar\u0131n e\u015fit olarak kar\u015f\u0131la\u015ft\u0131\u011f\u0131 baz\u0131 estetik sorunlar da bulunmaktad\u0131r. \u00d6zellikle evrensel sayabilece\u011fimiz bir tanesi var. Elbette ki \u015funa at\u0131fta bulunuyoruz: Kar\u0131n ya\u011flar\u0131. \n <\/b><\/p>\n
D\u00fcz bir kar\u0131na sahip olmak i\u00e7in ihtiyac\u0131m\u0131z olan tek \u015feyin, bir kiloyu korumak oldu\u011funu d\u00fc\u015f\u00fcnmek yayg\u0131n bir hatad\u0131r. kalori a\u00e7\u0131\u011f\u0131 <\/b>yani t\u00fcm fazla ya\u011flar\u0131 kaybetmek i\u00e7in gereken s\u00fcre boyunca, kilo vermek<\/b>. Oysa bu durum uzaktan yak\u0131ndan do\u011fru de\u011fil. \u0130yi bir fizi\u011fe sahip olmak istiyorsak kas k\u00fctlesi olu\u015fturmam\u0131z gerekiyor. Ve erkek ya da kad\u0131n olmam\u0131z\u0131n bir \u00f6nemi yok. Hepimizin bir tane "ihtiyac\u0131" var g\u00fc\u00e7l\u00fc ve dengeli kaslar.<\/b><\/p>\n\n \n Kar\u0131n kaslar\u0131n\u0131z\u0131 belirginle\u015ftirecek ve d\u00fcz bir kar\u0131na sahip olman\u0131z\u0131 sa\u011flayacak bu egzersiz TikTok'ta pop\u00fclerlik kazand\u0131<\/b> Instagram<\/span> \n <\/figcaption><\/source><\/source><\/source><\/picture>\n<\/figure>\n
kaslar\u0131 sertle\u015ftirmek<\/b> Karn\u0131m\u0131z, belimiz ve yanlar\u0131m\u0131z bize ilerlememiz ve t\u00fcm notlar\u0131m\u0131z\u0131 iyile\u015ftirmemiz i\u00e7in gereken dengeyi sa\u011flayacakt\u0131r. Ayr\u0131ca, bize bir daha sa\u011fl\u0131kl\u0131 duru\u015f<\/b> G\u00fcnl\u00fck hayat\u0131m\u0131zda s\u0131rt a\u011fr\u0131lar\u0131m\u0131z\u0131 azaltacak, dengemizi ve d\u00fczg\u00fcn nefes al\u0131p vermemizi (interkostal kaslar\u0131n ve diyafram\u0131n s\u0131k\u0131la\u015fmas\u0131 sayesinde) art\u0131racakt\u0131r.<\/p>\n
Ancak kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak da tehlikelerini ta\u015f\u0131r<\/b>\u2026elbette yeterli \u00f6zen g\u00f6sterilmezse. A\u015f\u0131r\u0131 \u00e7al\u0131\u015fma sonucu a\u015f\u0131r\u0131 y\u00fcklenme ve a\u015f\u0131r\u0131 antrenman riski y\u00fcksek olan bir kas grubudur. Ve e\u011fer bu duruma ula\u015f\u0131l\u0131rsa ve kas hasar g\u00f6r\u00fcrse, iyile\u015fme<\/b> \u00e7ok yava\u015f ve zor olabilir.<\/p>\n
Mekik \u00e7ekmek iyi midir?<\/h2>\n
2005 y\u0131l\u0131nda Amerikan 'Military Medicine' dergisinde yay\u0131nlanan bir ara\u015ft\u0131rma, toplam vaka say\u0131s\u0131n\u0131n Yaralanmalar ya\u015fand\u0131<\/b> Fort Bragg'da (\u00f6nemli bir ABD askeri \u00fcss\u00fc) yap\u0131lan Ordu Fiziksel Uygunluk Testi'nde, bunlardan 56%'si testleri ba\u015far\u0131yla tamamlad\u0131. klasik kar\u0131n<\/b>yani y\u00fcz yukar\u0131 bakacak \u015fekilde ve kar\u0131n kaslar\u0131n\u0131 kasarak yap\u0131lanlar.<\/p>\n
Ayr\u0131ca klasik \u015f\u0131navlar da yap\u0131labilir bel omurgas\u0131na zararl\u0131<\/b>\u00c7\u00fcnk\u00fc omurlar aras\u0131 diskler aras\u0131ndaki bas\u0131nc\u0131 art\u0131r\u0131rlar. Uzun vadede bu egzersizin a\u015f\u0131r\u0131 kullan\u0131m\u0131 bilinen disk \u00e7\u0131k\u0131nt\u0131lar\u0131 ve f\u0131t\u0131klar\u0131n\u0131n olu\u015fumuna yol a\u00e7abilir. Bunlar ayr\u0131ca \u00f6zellikle de olabilir kad\u0131nlara zararl\u0131.<\/b> Klasik mekik \u00e7ekerken kar\u0131n bo\u015flu\u011funda bas\u0131nc\u0131 art\u0131ran bir kuvvet olu\u015fur. Ve a\u015f\u0131r\u0131 kar\u0131n i\u00e7i bas\u0131nc\u0131 pelvik taban kaslar\u0131n\u0131 zay\u0131flat\u0131r.<\/b><\/p>\n\n \n kar\u0131n<\/b> nedeni<\/span> \n <\/figcaption><\/source><\/source><\/source><\/picture>\n<\/figure>\n
T\u00fcm bu sebeplerden dolay\u0131 uzmanlar kar\u0131n egzersizi yapmam\u0131z\u0131 \u00f6neriyor. \u00e7ok daha verimli ve g\u00fcvenli:<\/b><\/p>\n
M\u00fckemmel kar\u0131n egzersizi<\/h2>\n
2017 y\u0131l\u0131nda Harvard \u00dcniversitesi'ndeki bir grup bilim insan\u0131, tart\u0131\u015fmal\u0131 bir soruyla ilgilenmeye ba\u015flad\u0131: "en iyi kar\u0131n egzersizi"<\/b> ve titiz bir ara\u015ft\u0131rman\u0131n ard\u0131ndan 'G\u00f6vde Egzersizleri' ad\u0131n\u0131 verdikleri bir \u00e7al\u0131\u015fma yay\u0131nlad\u0131lar. Uzmanlar, sonu\u00e7lar\u0131nda \u015fu egzersizi \u00f6nerdiler: bula\u015f\u0131klar.<\/b><\/p>\n
Olanlar\u0131n aksine klasik kar\u0131n egzersizleri<\/b>Sadece kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendiren plank, t\u00fcm kar\u0131n kaslar\u0131n\u0131 dengeli bir \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131r; her \u015feyden \u00f6nce korumak alt s\u0131rt<\/b>Klasik kar\u0131n egzersizlerinde en \u00e7ok zorlanan da budur.<\/p>\n
Plank hareketini do\u011fru bir \u015fekilde yapmak i\u00e7in yapman\u0131z gereken tek \u015fey; \u00f6n kollar\u0131n\u0131z\u0131 yere koyun<\/b>V\u00fccudun geri kalan\u0131yla 90 derecelik bir a\u00e7\u0131 olu\u015fturarak ba\u015ftan topuklara kadar hizal\u0131, bacaklar biti\u015fik ve d\u00fcz olacak \u015fekilde. Bu \u015fekilde tek destek noktalar\u0131m\u0131z dirseklerimiz ve ayak parmaklar\u0131m\u0131z olacak. Bu pozisyonu ald\u0131\u011f\u0131m\u0131zda, kar\u0131n kaslar\u0131m\u0131z\u0131 kasal\u0131m <\/b>kal\u00e7alar\u0131n\u0131z\u0131 hafif\u00e7e kald\u0131r\u0131rken.<\/p>\n\n \n Demir rutini veya 'plank': Karn\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131racak 13 egzersiz<\/b> Sa\u011fl\u0131kl\u0131 ya\u015fam hedefi<\/span> \n <\/figcaption><\/source><\/source><\/source><\/picture>\n<\/figure>\n
Bir\u00e7ok insan, bunun bir \u015fey oldu\u011fu i\u00e7in b\u00f6yle d\u00fc\u015f\u00fcnme e\u011filimindedir. izometrik egzersiz <\/b>ve kas s\u0131k\u0131\u015fmas\u0131 gerektirmez \u2013 bu egzersiz daha az yo\u011fundur\u2026 aksi takdirde klasik mekik kadar iyi sonu\u00e7lar vermez. Ancak ger\u00e7ek \u015fu ki sonu\u00e7lar\u0131 k\u0131sa s\u00fcrede g\u00f6r\u00fcl\u00fcyor. Ve hi\u00e7 \u015fa\u015f\u0131rt\u0131c\u0131 de\u011fil, kim saklarsa saklas\u0131n yakla\u015f\u0131k 30 saniye \u00fct\u00fcleyin<\/b> Ne kadar zor oldu\u011funu biliyorsun. Bu pozu en az 45 saniye tutabildi\u011fimizde, baz\u0131 etkileri olan di\u011fer varyasyonlar\u0131 dahil etmeye ba\u015flayabiliriz. kar\u0131n b\u00f6lgesinin belirli b\u00f6lgeleri.<\/b><\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
K\u00fclt\u00fcr\u00fcm\u00fcz\u00fcn estetik zevkleri, erkek ve kad\u0131nlar i\u00e7in \u201cm\u00fckemmel v\u00fccut\u201d aras\u0131nda baz\u0131 farkl\u0131l\u0131klar oldu\u011funu dikte ediyor. \u00d6rne\u011fin kad\u0131nlar erkeklere g\u00f6re daha az hacim geli\u015ftirmeye zorlan\u0131yorlar\u2026 <\/p>","protected":false},"author":10,"featured_media":1476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
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