{"id":1489,"date":"2018-04-21T13:34:39","date_gmt":"2018-04-21T10:34:39","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=1489"},"modified":"2018-04-21T13:34:39","modified_gmt":"2018-04-21T10:34:39","slug":"mukemmel-kalcalariniz-olsun-ister-misiniz","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/mukemmel-kalcalariniz-olsun-ister-misiniz\/","title":{"rendered":"M\u00fckemmel kal\u00e7alar\u0131n\u0131z olsun ister misiniz?"},"content":{"rendered":"
Formda bir v\u00fccut i\u00e7in \u00f6ncelikle sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmeli, sa\u011fl\u0131kl\u0131 beslenmeli ve spor yapmal\u0131s\u0131n\u0131z. Kal\u00e7alar\u0131n\u0131z\u0131 forma sokmak i\u00e7in de en iyi 21 egzersizi sizin i\u00e7in derledik. \u0130\u015fte kal\u00e7a b\u00fcy\u00fctme<\/strong> ve s\u0131k\u0131la\u015ft\u0131rma \u00f6nerilerimiz:<\/p>\n

1. \u00d6ne hamle<\/strong>
\nKal\u00e7a i\u00e7in en iyi egzersizdir. Dik durun ve ellerinizi belinize koyun. Bir baca\u011f\u0131n\u0131zla \u00f6ne do\u011fru bir ad\u0131m at\u0131n ve dizinizi, 90 derece a\u00e7\u0131 olacak \u015fekilde k\u0131r\u0131n. Ad\u0131m\u0131n\u0131z\u0131 geri al\u0131n. Her bacakta 15-20 kere tekrarlay\u0131n.<\/p>\n

2. Yana hamle\u00a0<\/strong>
\n\u00d6ne hamleye \u00e7ok benzer, tek fark\u0131 ad\u0131m\u0131n\u0131z\u0131 \u00f6ne att\u0131ktan sonra sa\u011f bacaksa sa\u011fa, sol bacaksa sola bir ad\u0131m atmakt\u0131r. Dengenizi kaybetmemeye dikkat edin.<\/p>\n

3. Geriye hamle\u00a0<\/strong>
\nBu sefer \u00f6ne de\u011fil geriye ad\u0131m atacaks\u0131n\u0131z. D\u00fc\u015fme riskine kar\u015f\u0131 ad\u0131mlar\u0131n\u0131z\u0131 en az\u0131ndan ilk ba\u015fta yava\u015f at\u0131n.<\/p>\n

4. \u00c7\u00f6melme\u00a0<\/strong>
\nEllerinizi ve kollar\u0131n\u0131z\u0131 \u00f6ne al\u0131n, s\u0131rt\u0131n\u0131z\u0131 dik tutarak sanki bir sandalyeye oturur gibi \u00e7\u00f6melin. \u00dcst bacaklar\u0131n\u0131z yere paralel olsun. Dengenizi kaybetmemek i\u00e7in duvara yaslanarak da yapabilirsiniz.<\/p>\n

5. Ko\u015fma\u00a0<\/strong>
\nKo\u015fma, sadece m\u00fckemmel bir kardiyo egzersizi de\u011fil ayn\u0131 zamanda kal\u00e7alar i\u00e7in de m\u00fckemmeldir. Hadi ayakkab\u0131lar\u0131n\u0131z\u0131 ba\u011flay\u0131n ve f\u0131rlay\u0131n.<\/p>\n

6. Bacak kald\u0131rma<\/strong>
\nYere d\u00fcmd\u00fcz uzan\u0131n ve bir baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n. Dizlerinizi k\u0131rmamaya \u00e7al\u0131\u015f\u0131n. Daha sonra ellerinizi yerden kald\u0131rmadan kal\u00e7an\u0131z\u0131 kald\u0131r\u0131n. 5 saniye bu pozisyonda tutun. Her bacakta 10-15 kere tekrar edin. Kaslar\u0131n\u0131z\u0131n yand\u0131\u011f\u0131n\u0131 hissedeceksiniz. Kal\u00e7an\u0131z i\u00e7in \u00e7ok faydal\u0131 bir egzersiz olmas\u0131n\u0131n yan\u0131 s\u0131ra v\u00fccudun geneli i\u00e7in de faydal\u0131d\u0131r.<\/p>\n

7. Step\u00a0<\/strong>
\nTek yapt\u0131\u011f\u0131n\u0131z ad\u0131m atmak olsa bile, step hareketleri kal\u00e7alar\u0131n\u0131z i\u00e7in harikad\u0131r. En sevdi\u011finiz \u015fark\u0131y\u0131 a\u00e7\u0131n ve ritme ayak uydurun.<\/p>\n

8. Bale\u00a0<\/strong>
\nSiz hi\u00e7 kal\u00e7alar\u0131 \u015fekilsiz balerin g\u00f6rd\u00fcn\u00fcz m\u00fc? G\u00f6remezsiniz \u00e7\u00fcnk\u00fc pek \u00e7ok temel bale pozisyonu ve hareketi m\u00fckemmel kal\u00e7a egzersizidir. Yeti\u015fkinler i\u00e7in a\u00e7\u0131lan bale kursuna yaz\u0131labilirsiniz. Ve kimse sizden “Siyah Ku\u011fu” olman\u0131z\u0131 beklemiyor. D\u00fczenli gidin, yeterli.<\/p>\n

9. Engelli ko\u015fu\u00a0<\/strong>
\nE\u011fer uzun mesafe ko\u015fuyorsan\u0131z, engelli ko\u015fu yapmay\u0131 deneyin bir de. Z\u0131plama ve ileri at\u0131lma hareketi, kal\u00e7alar\u0131n\u0131z\u0131 \u015fekillendirmek i\u00e7in \u00e7ok faydal\u0131d\u0131r.<\/p>\n

10. Makas hareketi\u00a0<\/strong>
\nYere yan yat\u0131n ve dirse\u011finizle destek al\u0131n. Yukar\u0131da kalan baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a kald\u0131r\u0131n. \u0130ki baca\u011f\u0131n\u0131z da d\u00fcz dursun. Kald\u0131rd\u0131\u011f\u0131n\u0131z baca\u011f\u0131 havada 15 saniye tutun. Her iki taraf i\u00e7in 15 kere tekrar edin.<\/p>\n

11. \u0130leri do\u011fru e\u011filme ve tekme\u00a0<\/strong>
\nKollar\u0131n\u0131z yan\u0131n\u0131zda dik durun. Daha sonra \u00f6ne do\u011fru e\u011filin ve baca\u011f\u0131n\u0131z\u0131 arkaya do\u011fru kald\u0131r\u0131n. Denge sa\u011flamak i\u00e7in kollar\u0131n\u0131z\u0131 \u00f6ne uzat\u0131n. \u00c7ok kolay bir harekettir ancak i\u015fe yarar. 10-12 kere tekrarlay\u0131n.<\/p>\n

12. Tek bacak kald\u0131rma\u00a0<\/strong>
\nElinizi belinize koyup dik durun. Bacaklar\u0131n\u0131z olabildi\u011fince d\u00fcz dursun. Bir baca\u011f\u0131n\u0131z\u0131 hafif\u00e7e havaya kald\u0131r\u0131n ve 15 saniye bekleyin. Sonra yava\u015f\u00e7a indirin. Ayn\u0131 hareketi di\u011fer baca\u011f\u0131n\u0131zla tekrarlay\u0131n. 12-15 kere tekrarlay\u0131n.<\/p>\n

13. \u00c7apraz tekme\u00a0<\/strong>
\nElinizi belinize koyup dik durun. Bir baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a \u00e7apraz bir \u015fekilde arkaya do\u011fru kald\u0131r\u0131n. 15 saniye bekleyin. Sonra yava\u015f\u00e7a indirin.<\/p>\n

14. Egzersiz bisikleti<\/strong>
\nYakla\u015f\u0131k bir saatlik bir \u00e7al\u0131\u015fma ile, kaslar\u0131n\u0131z\u0131 ve kalbinizi \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n\u0131z. Kal\u00e7an\u0131z i\u00e7in de \u00e7ok faydal\u0131d\u0131r.<\/p>\n

15. Merdiven \u00e7\u0131kma\u00a0<\/strong>
\nMerdiven \u00e7\u0131kmak kal\u00e7an\u0131z\u0131 \u015fekillendirir. Jimnastik salonlar\u0131nda da merdiven \u00e7\u0131kma aleti mevcut. Ancak diz problemi ya\u015f\u0131yorsan\u0131z dikkatli olmal\u0131s\u0131n\u0131z.<\/p>\n

16. Tek bacakla \u00e7\u00f6melme\u00a0<\/strong>
\nDik durun ve ellerinizi \u00f6n\u00fcn\u00fcze al\u0131n. Bir baca\u011f\u0131n\u0131z\u0131 yana a\u00e7\u0131n daha sonra yava\u015f\u00e7a e\u011filin ve di\u011fer diziniz \u00fczerinde 90 derece a\u00e7\u0131 olu\u015fturun. Yana a\u00e7t\u0131\u011f\u0131n\u0131z baca\u011f\u0131n\u0131z\u0131 desteklemek i\u00e7in havlu ya da yast\u0131k kullanabilirsiniz.<\/p>\n

17. K\u00f6pr\u00fc\u00a0<\/strong>
\nS\u0131rt \u00fcst\u00fc yat\u0131n ve kollar\u0131n\u0131z\u0131 iki yana a\u00e7\u0131n. Kal\u00e7an\u0131z\u0131 havaya kald\u0131r\u0131n, kollar\u0131n\u0131z d\u00fcz dursun ama dizlerinizi b\u00fck\u00fcn. 15-20 saniye ya da durabiliyorsan\u0131z daha fazla bekleyin. 12-15 kere tekrarlay\u0131n.<\/p>\n

18. Plank\u00a0<\/strong>
\nY\u00fcz\u00fcst\u00fc yat\u0131n ve dirseklerinizin \u00fczerinde durun. Sonra ayak parmak u\u00e7lar\u0131n\u0131zda y\u00fckselin, bacaklar\u0131n\u0131z d\u00fcz olsun ve bu pozisyonda durabildi\u011finiz kadar durun.<\/p>\n

19. Z\u0131plamak\u00a0<\/strong>
\nBir trampolin \u00fczerinde z\u0131plamak kadar e\u011flenceli ve ayn\u0131 zamanda yorucu ne olabilir? Kal\u00e7alar\u0131 \u015fekillendiren bu hareketi evde \u00e7ocuklar\u0131n\u0131zla birlikte yapabilirsiniz.<\/p>\n

20.Bisiklete binmek\u00a0<\/strong>
\nBisiklet, kal\u00e7an\u0131z i\u00e7in m\u00fckemmel bir egzersidir. Ancak a\u00e7\u0131k havada bisiklete binecekseniz kask takmay\u0131 unutmay\u0131n.<\/p>\n

21. Yoga\u00a0<\/strong>
\nYoga, genel olarak kaslar\u0131n\u0131z\u0131 \u015fekillendirir ve dengede olman\u0131z\u0131 sa\u011flar. Ayn\u0131 zamanda kal\u00e7an\u0131z i\u00e7in de faydal\u0131d\u0131r. Yoga kursuna yaz\u0131l\u0131n ve g\u00fcne\u015fi selamlay\u0131n.<\/p>\n

<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Formda bir v\u00fccut i\u00e7in \u00f6ncelikle sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmeli, sa\u011fl\u0131kl\u0131 beslenmeli ve spor yapmal\u0131s\u0131n\u0131z. Kal\u00e7alar\u0131n\u0131z\u0131 forma sokmak i\u00e7in de en iyi 21 egzersizi sizin i\u00e7in derledik. \u0130\u015fte kal\u00e7a b\u00fcy\u00fctme ve s\u0131k\u0131la\u015ft\u0131rma \u00f6nerilerimiz: 1. \u00d6ne hamle Kal\u00e7a i\u00e7in en iyi egzersizdir. Dik durun ve ellerinizi belinize koyun. Bir baca\u011f\u0131n\u0131zla \u00f6ne do\u011fru bir ad\u0131m at\u0131n ve dizinizi, […]<\/p>\n","protected":false},"author":80,"featured_media":1500,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[205],"tags":[935,938,937,936],"class_list":{"0":"post-1489","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-guzellik","8":"tag-kalca-buyutme","9":"tag-kalca-icin-egzersizler","10":"tag-kalca-kucultme","11":"tag-kalca-sekillendirme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/04\/kadin-kalca-sikilastirma-5.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/1489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=1489"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/1489\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/1500"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=1489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=1489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=1489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}