{"id":171,"date":"2016-03-25T03:39:23","date_gmt":"2016-03-25T01:39:23","guid":{"rendered":"http:\/\/diyetpro.com\/?p=171"},"modified":"2016-03-25T03:41:12","modified_gmt":"2016-03-25T01:41:12","slug":"kalca-bacak-egzersizleri","status":"publish","type":"post","link":"https:\/\/diyetpro.com\/egzersizler\/kalca-bacak-egzersizleri\/","title":{"rendered":"Kal\u00e7a ve Bacak Egzersizleri"},"content":{"rendered":"

\u0130ki baca\u011f\u0131n\u0131n \u00fcst\u00fcnde durdu\u011fun her saniye, kal\u00e7a ve diz kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131na emin olabilirsin. Ne var ki sen de bir\u00e7ok \u00e7al\u0131\u015fan T\u00fcrk kad\u0131n\u0131 gibi, g\u00fcn\u00fcn b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc bilgisayar ekran\u0131 kar\u015f\u0131s\u0131nda oturarak ge\u00e7iriyorsun.<\/p>\n

\u00c7ok yaz\u0131k! \u00c7\u00fcnk\u00fc v\u00fccudun en b\u00fcy\u00fck ve muhtemelen en g\u00fc\u00e7l\u00fc kas grubu olan kal\u00e7ay\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rsan hem y\u00fcksek oranda kalori yakars\u0131n hem de metabolizman\u0131 h\u0131zland\u0131r\u0131rs\u0131n. E\u011fer kal\u00e7a kaslar\u0131n\u0131 ihmal edersen, v\u00fccudun o b\u00f6lgesinden problemli bir \u00e7ocuk yaratm\u0131\u015f olursun. Kapasitesi oldu\u011fu halde, tembel, unutkan, motivasyonu eksik bir \u00e7ocuk ister misin? B\u00f6yle bir kal\u00e7an\u0131n ne sana ne de kendine faydas\u0131 olacakt\u0131r\u2026<\/p>\n

Bu 9 hareketle, kal\u00e7an\u0131n i\u00e7inde bulundu\u011fu mak\u00fbs talihi yenebilirsin! Kal\u00e7a ve etraf\u0131ndaki kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran egzersizler, kal\u00e7an\u0131n s\u0131k\u0131la\u015fmas\u0131n\u0131 ve bi\u00e7imlenmesini sa\u011flayacak. Bunlar\u0131 ister kendi egzersiz rutinine ekleyebilir istersen de seri halinde uygulayabilirsin. A\u015fa\u011f\u0131daki \u201cM\u00fckemmel Kal\u00e7a Egzersizleri\u201d sana yol g\u00f6sterecek. Ne yaparsan yap, bu egzersizi d\u00fczenli olarak uygularsan \u00e7ok k\u0131sa zamanda amac\u0131na ula\u015facaks\u0131n!<\/p>\n

Facedown Hip External\u202fRotation<\/h3>\n

\"Kal\u00e7a<\/p>\n

Hareketin g\u00f6r\u00fcnt\u00fcs\u00fc seni yan\u0131ltmas\u0131n. Bu egzersiz kal\u00e7a kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n en etkili yollar\u0131ndan biridir.<\/p>\n

Kollar\u0131n\u0131 ba\u015f\u0131n\u0131n alt\u0131nda kavu\u015ftur ve bacaklar\u0131n\u0131 geriye uzat. Sa\u011f baca\u011f\u0131n\u0131 k\u0131r\u0131p dizini d\u0131\u015far\u0131 \u00e7\u0131kar, aya\u011f\u0131n\u0131 ise sol dizin tam arkas\u0131na yerle\u015ftir, kal\u00e7a yere de\u011fmeli (a). Sa\u011f kal\u00e7a kaslar\u0131n\u0131 s\u0131karak sa\u011f dizini birka\u00e7 parmak yerden kald\u0131r, kal\u00e7an asla k\u0131m\u0131ldamamal\u0131 (b). Pozisyonu koruyup tekrar ba\u015flang\u0131ca d\u00f6n. Sonra hareketi sol bacakla tekrarla.<\/p>\n

Dumbbell Straight- Leg Deadlift<\/h3>\n

\"Bacak<\/p>\n

Hareketi do\u011fru yaparsan, kal\u00e7an\u0131n en iyi dostu olacak!<\/p>\n

Her iki eline \u00fc\u00e7 kilogram a\u011f\u0131rl\u0131\u011f\u0131nda damb\u0131l al\u0131p bacaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7 ve dizlerini hafif\u00e7e k\u0131r (a). G\u00f6vde yere paralel olacak \u015fekilde \u00f6ne do\u011fru e\u011filirken damb\u0131llar\u0131 v\u00fccuduna yakla\u015ft\u0131r (b). Kalkarken damb\u0131llar h\u00e2l\u00e2 v\u00fccuduna yak\u0131n olmal\u0131 ve bacaklar\u0131na s\u00fcrt\u00fcnmeli.<\/p>\n

Dumbbell Bent-Knee Deadlift<\/h3>\n

\"Bacak<\/p>\n

Kal\u00e7an\u0131 m\u00fcmk\u00fcn oldu\u011funca fazla \u00e7al\u0131\u015ft\u0131r. A\u011f\u0131rl\u0131\u011f\u0131 art\u0131rarak metabolizman\u0131 h\u0131zland\u0131rabilirsin.<\/p>\n

Yere bir \u00e7ift alt\u0131 kilograml\u0131k damb\u0131l yerle\u015ftir. Squat yaparken g\u00f6\u011fs\u00fcn\u00fc d\u0131\u015far\u0131 \u00e7\u0131kar ve damb\u0131llar\u0131 kavra. Kollar d\u00fcz, s\u0131rt hafif\u00e7e b\u00fck\u00fcl\u00fc olmal\u0131 (a). Aya\u011fa kalkarken kal\u00e7an\u0131 d\u0131\u015far\u0131 \u00e7\u0131kar ve s\u0131k (b). Damb\u0131llar\u0131 yava\u015f\u00e7a yere geri b\u0131rak.<\/p>\n

Single-Leg Hip Extension<\/h3>\n

\"Kal\u00e7a<\/p>\n

G\u00fc\u00e7s\u00fcz kal\u00e7a kaslar\u0131, karn\u0131n\u0131n \u00f6ne do\u011fru \u00e7\u0131kmas\u0131na sebep olup, sanki g\u00f6bekliymi\u015fsin gibi g\u00f6r\u00fcnmeni sa\u011flar. Bu egzersiz ise sorunu hallediyor.<\/p>\n

Kollar\u0131n\u0131 iki yana a\u00e7\u0131p s\u0131rt\u00fcst\u00fc yere uzan, sa\u011f dizini hafif\u00e7e k\u0131r\u0131p sol baca\u011f\u0131n\u0131 ileri uzat ve yerden birka\u00e7 parmak kald\u0131r (a). Sol baca\u011f\u0131n\u0131 sa\u011f \u00fcst baca\u011fa paralel olacak \u015fekilde yukar\u0131 kald\u0131r\u0131rken kal\u00e7an\u0131 da yerden kald\u0131r. Omuzlardan dizlere d\u00fcz bir \u00e7izgi olmal\u0131 (b). Pozisyonu koruyup tekrar ba\u015flang\u0131ca d\u00f6n. Sonra da hareketi di\u011fer baca\u011f\u0131nla uygula.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130ki baca\u011f\u0131n\u0131n \u00fcst\u00fcnde durdu\u011fun her saniye, kal\u00e7a ve diz kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131na emin olabilirsin. Ne var ki sen de bir\u00e7ok \u00e7al\u0131\u015fan T\u00fcrk kad\u0131n\u0131 gibi, g\u00fcn\u00fcn b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc bilgisayar ekran\u0131 kar\u015f\u0131s\u0131nda oturarak ge\u00e7iriyorsun. \u00c7ok yaz\u0131k! \u00c7\u00fcnk\u00fc v\u00fccudun en b\u00fcy\u00fck ve muhtemelen en g\u00fc\u00e7l\u00fc kas grubu olan kal\u00e7ay\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rsan hem y\u00fcksek oranda kalori yakars\u0131n hem de metabolizman\u0131 h\u0131zland\u0131r\u0131rs\u0131n. […]<\/p>\n","protected":false},"author":1,"featured_media":176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[40],"yoast_head":"\nKal\u00e7a ve Bacak Egzersizleri - DiyetPro.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetpro.com\/egzersizler\/kalca-bacak-egzersizleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kal\u00e7a ve Bacak Egzersizleri - DiyetPro.com\" \/>\n<meta property=\"og:description\" content=\"\u0130ki baca\u011f\u0131n\u0131n \u00fcst\u00fcnde durdu\u011fun her saniye, kal\u00e7a ve diz kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131na emin olabilirsin. Ne var ki sen de bir\u00e7ok \u00e7al\u0131\u015fan T\u00fcrk kad\u0131n\u0131 gibi, g\u00fcn\u00fcn b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc bilgisayar ekran\u0131 kar\u015f\u0131s\u0131nda oturarak ge\u00e7iriyorsun. \u00c7ok yaz\u0131k! \u00c7\u00fcnk\u00fc v\u00fccudun en b\u00fcy\u00fck ve muhtemelen en g\u00fc\u00e7l\u00fc kas grubu olan kal\u00e7ay\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rsan hem y\u00fcksek oranda kalori yakars\u0131n hem de metabolizman\u0131 h\u0131zland\u0131r\u0131rs\u0131n. 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Ne var ki sen de bir\u00e7ok \u00e7al\u0131\u015fan T\u00fcrk kad\u0131n\u0131 gibi, g\u00fcn\u00fcn b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc bilgisayar ekran\u0131 kar\u015f\u0131s\u0131nda oturarak ge\u00e7iriyorsun. \u00c7ok yaz\u0131k! \u00c7\u00fcnk\u00fc v\u00fccudun en b\u00fcy\u00fck ve muhtemelen en g\u00fc\u00e7l\u00fc kas grubu olan kal\u00e7ay\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rsan hem y\u00fcksek oranda kalori yakars\u0131n hem de metabolizman\u0131 h\u0131zland\u0131r\u0131rs\u0131n. 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