{"id":252,"date":"2023-04-25T20:40:49","date_gmt":"2023-04-25T23:40:49","guid":{"rendered":"https:\/\/clomid.live\/252\/o-treino-de-10-minutos-com-o-qual-voce-vai-dizer-adeus-a-sua-barriga-em-um-mes"},"modified":"2025-01-15T15:01:39","modified_gmt":"2025-01-15T18:01:39","slug":"o-treino-de-10-minutos-com-o-qual-voce-vai-dizer-adeus-a-sua-barriga-em-um-mes","status":"publish","type":"post","link":"https:\/\/clomid.live\/tr\/o-treino-de-10-minutos-com-o-qual-voce-vai-dizer-adeus-a-sua-barriga-em-um-mes\/252\/","title":{"rendered":"Bir ay i\u00e7inde karn\u0131n\u0131za veda etmenize yard\u0131mc\u0131 olacak 10 dakikal\u0131k egzersiz"},"content":{"rendered":"
\n

Yaz mevsiminin gelmesiyle birlikte k\u0131yafetler daha ince ve \u015feffaf olmaya ba\u015flad\u0131. Bu ne i\u015fe yarar kilo vermek<\/b> \u00f6zellikle egzersiz rutinimizin ana hedeflerinden biri haline geldi kar\u0131n ya\u011f\u0131<\/b>.<\/p>\n

Yaln\u0131z de\u011filsiniz. Bir tane var d\u00fcz kar\u0131n<\/b> Her g\u00fcn spor salonlar\u0131n\u0131 dolduran bir\u00e7ok sporcunun hayalidir.<\/p>\n

Sorun \u015fu ki, kar\u0131n b\u00f6lgesi eritilmesi en zor, ayn\u0131 zamanda en tehlikeli b\u00f6lgelerden biridir: Bu b\u00f6lgede fazla kilosu olan ki\u015filer kalp damar hastal\u0131klar\u0131, diyabet ve di\u011fer rahats\u0131zl\u0131klara daha yatk\u0131nd\u0131r.<\/p>\n

Deneyimli antren\u00f6r Tyler Read'in yay\u0131nlad\u0131\u011f\u0131 son antrenman rutininin \u00f6nceli\u011fi, her ne pahas\u0131na olursa olsun, kar\u0131n b\u00f6lgesinde en fazla kalori yakan sporu bulmak.<\/p>\n

Ona g\u00f6re, spor salonunda kendinize i\u015fkence etmenize gerek yok. kar\u0131n b\u00f6lgesinde kilo vermek<\/b>. Sa\u011fl\u0131kl\u0131 bir diyeti basit egzersizlerle birle\u015ftirmek en iyisidir.<\/p>\n

Asl\u0131nda, haftada sadece \u00fc\u00e7 tane 10 dakikal\u0131k egzersiz, 30 g\u00fcn veya daha k\u0131sa s\u00fcrede g\u00f6bek ya\u011flar\u0131n\u0131z\u0131 kaybetmenize yard\u0131mc\u0131 olabilir.<\/p>\n

Uzmanlara g\u00f6re, anahtar nokta, "Bu 10 dakika boyunca kol ve bacak egzersizleriyle elinizden gelenin en iyisini yapmak".<\/p>\n

E\u011fer vaktiniz varsa \u00f6ncesinde \u0131s\u0131nman\u0131z\u0131 ve sonras\u0131nda esneme yapman\u0131z\u0131 \u00f6neririm. Ancak 10 dakika i\u00e7erisinde tamamen itme olmal\u0131. Her egzersizi 45 saniye boyunca yapman\u0131z ve 15 saniye dinlenmeniz gerekecek, ard\u0131ndan toplam 10 dakikal\u0131k \u00e7al\u0131\u015fma i\u00e7in devreyi iki kez tekrarlay\u0131n<\/b>.<\/p>\n

Uzman haber sitesi EatThis'teki d\u00fczenli k\u00f6\u015fesinde, "Daha fazla ya\u011f kaybetmek i\u00e7in ek turlar ekleyebilirsiniz" diyor.<\/p>\n

A\u015fa\u011f\u0131da bu antrenman rutinini detayl\u0131 olarak a\u00e7\u0131kl\u0131yoruz. 30 G\u00fcnde G\u00f6bek Ya\u011flar\u0131n\u0131 Kaybetmeye Odakl\u0131 10 Dakika<\/b>:<\/p>\n

<\/picture>\n\"Pular<\/picture>
\u0130p atlamak, rekor s\u00fcrede kalori yakmak i\u00e7in m\u00fckemmel bir egzersizdir<\/b> Instagram nedeni<\/figcaption><\/figure>\n

\u0130p atlamak, bunu sonuna kadar yaparak metabolizman\u0131z\u0131 h\u0131zland\u0131rman\u0131z\u0131 sa\u011flayan muhte\u015fem bir kardiyovask\u00fcler egzersizdir.<\/p>\n

Read, "Her iki baca\u011f\u0131n\u0131zla 45 saniye boyunca olabildi\u011fince sert bir \u015fekilde ip atlay\u0131n. Yorulursan\u0131z, ipi her \u00e7evirdi\u011finizde bacaklar\u0131n\u0131z\u0131 de\u011fi\u015ftirin. \u0130p atlayam\u0131yorsan\u0131z, jumping jack yap\u0131n" diyor. .<\/p>\n

<\/picture>\n\"fazer<\/picture>
squat yap <\/b> PEKSELLER<\/figcaption><\/figure>\n

Z\u0131playarak \u00e7\u00f6melme hareketi metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in harika bir egzersizdir. "Alt v\u00fccudun ana kas gruplar\u0131n\u0131 kullanarak, Z\u0131playarak \u00e7\u00f6melme hareketi \u00e7ok fazla kalori yakar <\/b>ve 45 saniye boyunca maksimum \u00e7abay\u0131 g\u00f6stermeniz gerekiyor.<\/p>\n

Z\u0131playarak \u00e7\u00f6melme yaparken ayaklar\u0131n\u0131z\u0131n \u00fczerine e\u015fit bir \u015fekilde inin ve \u00e7eyrek \u00e7\u00f6melme ile kuvveti absorbe edin.<\/p>\n

\u0130ni\u015f s\u0131ras\u0131nda dizlerinizin i\u00e7e \u00e7\u00f6kmesine izin vermeyin. E\u011fer yorulursan\u0131z normal squat pozisyonuna d\u00f6nebilirsiniz.<\/p>\n

Elbette 45 saniye boyunca hareket etmeyi b\u0131rakmay\u0131n ve egzersizin ritmini koruyun\u201d diye uyar\u0131yor uzman.<\/p>\n

<\/picture>\n\"flex\u00e3o<\/picture>
halter k\u0131vr\u0131m\u0131<\/b> Instagram Nedeni<\/figcaption><\/figure>\n
    \n
  • 3. Kilo vermek i\u00e7in \u015f\u0131nav<\/b><\/li>\n<\/ul>\n

    \u015e\u0131nav, v\u00fccudunuzun \u00fcst k\u0131sm\u0131n\u0131 ve g\u00f6vdenizi \u00e7al\u0131\u015ft\u0131r\u0131r, b\u00f6ylece \u00fcst v\u00fccudunuzun temposunu korurken alt v\u00fccudunuzun \u00f6nceki iki egzersizden toparlanmas\u0131n\u0131 sa\u011flar. "Bu egzersiz g\u00f6bek ya\u011flar\u0131n\u0131 eritmek i\u00e7in idealdir.<\/b>.<\/p>\n

    Daha kolay hale getirmek isterseniz ellerinizi kald\u0131r\u0131n veya dizlerinizi yere indirin. Zorlu\u011fu artt\u0131rmak i\u00e7in her tekrar\u0131n aras\u0131na patlay\u0131c\u0131 bir alk\u0131\u015f ekleyin.<\/p>\n

    45 saniye boyunca istikrarl\u0131 bir ritim bulmaya \u00e7al\u0131\u015f\u0131n.\u201d Ba\u015far\u0131s\u0131z olmadan 45'ten fazla \u015f\u0131nav \u00e7ekebilirseniz bonus puan kazan\u0131rs\u0131n\u0131z.<\/p>\n

    "Egzersiz s\u00f6z konusu oldu\u011funda g\u00f6bek ya\u011f\u0131n\u0131 yakman\u0131n basit ve etkili yolu<\/b> Read, \u201cV\u00fccudunuzun herhangi bir yerinde veya ba\u015fka bir yerde sprint yapmay\u0131n, sprintleri asla hafife almay\u0131n\u201d diye tavsiyede bulunuyor.<\/p>\n

    Ko\u015fu i\u00e7in 100 metrelik a\u00e7\u0131k bir alan veya maksimum h\u0131z ayar\u0131 olan bir ko\u015fu band\u0131 bulman\u0131z gerekir.<\/p>\n

    Bir ileri bir geri ko\u015fun. 45 saniye veya ko\u015fu band\u0131nda maksimum kapasitenize ula\u015fana kadar.\u201d<\/p>\n

    <\/picture>\n\"Os<\/picture>
    Burpees, herkesin sevdi\u011fi ve nefret etti\u011fi egzersiz<\/b> nedeni<\/figcaption><\/figure>\n

    Burpees olmadan hi\u00e7bir metabolik devre tamamlanm\u0131\u015f say\u0131lmaz. "\u00d6zetle, Burpee t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bir kuvvet egzersizidir.<\/b><\/p>\n

    \u00c7ok yo\u011fun bir \u00e7aba gerektirir. Patlay\u0131c\u0131 bir ritim bulun ve 45 saniye boyunca ayn\u0131 burpee ritmini korumaya \u00e7al\u0131\u015f\u0131n" diye te\u015fvik ediyor e\u011fitmen. Burpee yapmak i\u00e7in yukar\u0131 z\u0131play\u0131n ve kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine uzat\u0131n.<\/p>\n

    \u0130ni\u015f s\u0131ras\u0131nda \u015f\u0131nav pozisyonuna ge\u00e7in. Hemen aya\u011fa kalk\u0131n ve bir sonraki tekrar i\u00e7in tekrar z\u0131play\u0131n.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Yaz mevsiminin gelmesiyle birlikte k\u0131yafetler daha ince ve \u015feffaf olmaya ba\u015flad\u0131. Bu da \u00f6zellikle kar\u0131n ya\u011flar\u0131n\u0131 eritmek ve kilo vermek egzersiz rutinimizin ana hedeflerinden biri haline getiriyor. HAYIR \u2026 <\/p>","protected":false},"author":10,"featured_media":5551,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[103],"tags":[],"class_list":["post-252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bem-estar","latest_post"],"yoast_head":"\nO treino de 10 minutos com o qual voc\u00ea vai dizer adeus \u00e0 sua barriga em um m\u00eas - Clomid<\/title>\n<meta name=\"description\" content=\"Com o ver\u00e3o chegando, as roupas s\u00e3o aparadas e transparentes. 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