![\"K\u0131sa](\"https:\/\/www.denizliviphaber.com\/wp-content\/uploads\/2016\/11\/kisa-surede-nasil-six-pack-sahibi-olabilirsiniz.jpg\")
<\/img><\/p>\nV\u00fccutta en \u00e7ok ya\u011f depolanan kar\u0131n ve bel b\u00f6lgesinin s\u0131k\u0131 ve kasl\u0131 olmas\u0131 pek \u00e7ok ki\u015finin hayalidir. \u00d6zellikle erkeklerin six pack sahibi olmak i\u00e7in b\u00fct\u00fcn k\u0131\u015f boyunca spor salonlar\u0131nda ter d\u00f6kt\u00fc\u011f\u00fcn\u00fc de hesaba katarsak son zamanlarda m\u00fckemmel kar\u0131n kaslar\u0131na kavu\u015fman\u0131n ne denli \u00f6nemli oldu\u011funu anlayabiliriz.<\/p>\n
G\u00f6rselli\u011fin yan\u0131nda ayn\u0131 zamanda sa\u011fl\u0131kla da yak\u0131ndan ili\u015fkisi olan kar\u0131n ve bel b\u00f6lgesinde ne kadar az ya\u011flanma olursa karaci\u011fer ve b\u00f6brek rahats\u0131zl\u0131klar\u0131na yakalanma riskimiz de o denli azalm\u0131\u015f oluyor. Siz de k\u0131sa s\u00fcrede imrenilesi kar\u0131n kaslar\u0131na sahip olmak isterseniz ipu\u00e7lar\u0131na g\u00f6z at\u0131n.<\/p>\n
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1. BESLENMEN\u0130ZE D\u0130KKAT ED\u0130N<\/strong><\/p>\n Beslenmenize dikkat etmezseniz six pack yapmak i\u00e7in isterseniz 100 mekik \u00e7ekin yine de sonu\u00e7 alamazs\u0131n\u0131z. Six pack sahibi olmak i\u00e7in mekik \u00e7ekme say\u0131n\u0131z de\u011fil v\u00fccut ya\u011f oran\u0131n\u0131z\u0131n azl\u0131\u011f\u0131 \u00f6nemlidir. V\u00fccudunuzdaki ya\u011f oran\u0131 ne kadar az olursa kar\u0131n kaslar\u0131n\u0131z da o oranda ortaya \u00e7\u0131kar. S\u0131k\u0131 bir diyet, kardiyo ve kar\u0131n egzersizleriyle istenen hedefe ula\u015fabilirsiniz.<\/p>\n 2. CORE B\u00d6LGES\u0130N\u0130N YANINDA ALT SIRT KASLARINI DA \u00c7ALI\u015eTIRIN<\/strong><\/p>\n Six pack yapmak isteyenler kar\u0131n b\u00f6lgelerinin \u00f6n ve yan taraflar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rlar ama alt s\u0131rt kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 unuturlar. Oysa ki sa\u011fl\u0131kl\u0131 kar\u0131n kaslar\u0131 ve estetik bir six pack sahibi olmak i\u00e7in alt s\u0131rt kaslar\u0131n\u0131 da ayn\u0131 oranda \u00e7al\u0131\u015ft\u0131rmal\u0131s\u0131n\u0131z.<\/p>\n 3. B\u0130LE\u015e\u0130K EGZERS\u0130ZLER YAPIN<\/strong><\/p>\n Sadece kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran izole egzersizler yapmak six pack hayalinize ula\u015fman\u0131zda sizi yar\u0131 yolda b\u0131rakabilir. Overhead press, squat ve deadlift gibi kar\u0131n b\u00f6lgenizi g\u00fc\u00e7lendiren hareketlere de \u00f6nem vermeli ve egzersiz program\u0131n\u0131za bu hareketleri de dahil etmelisiniz.<\/p>\n 4. BACAK KALDIRMA HAREKETLER\u0130 YAPIN<\/strong><\/p>\n Yere uzan\u0131n ve bacaklar\u0131n\u0131z\u0131 d\u00fcz tutarak ellerinizi poponuzun alt\u0131na yerle\u015ftirin. Bacaklar\u0131n\u0131z\u0131 90 derece yukar\u0131 kald\u0131rarak yere de\u011fdirmeden a\u015fa\u011f\u0131 indirin. Bu hareket kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131 bir \u015fekilde \u00e7al\u0131\u015ft\u0131ran etkili egzersizlerden biridir.<\/p>\n 5. ANA VE ARA \u00d6\u011e\u00dcNLER\u0130 G\u00d6Z ARDI ETMEY\u0130N<\/strong><\/p>\n Ya\u011f yak\u0131m\u0131n\u0131 s\u00fcrekli k\u0131lmak i\u00e7in kan \u015fekerinizi hep ayn\u0131 seviyede tutman\u0131z gerekir. Bu nedenle a\u00e7 kalmamal\u0131 ve ya\u011f oran\u0131 d\u00fc\u015f\u00fck yiyecekler tercih etmelisiniz. Abur cuburlar, \u015fekerli ve ya\u011fl\u0131 besinler yerine sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar, kaliteli karbonhidrat ve proteinden zengin bir besleme program\u0131n\u0131 s\u0131k\u0131 bir \u015fekilde uygulamal\u0131s\u0131n\u0131z.<\/p>\n","protected":false},"excerpt":{"rendered":" \u00d6zellikle erkekler i\u00e7in b\u00fcy\u00fck bir \u00f6neme sahip olan six pack yapman\u0131n alt\u0131n kurallar\u0131 ve k\u0131sa s\u00fcre six pack yapma ipu\u00e7lar\u0131 herkesin i\u015fine yarayacak.<\/p>\n","protected":false},"author":1,"featured_media":531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[170,169,172,171],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/530"}],"collection":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/comments?post=530"}],"version-history":[{"count":1,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/530\/revisions"}],"predecessor-version":[{"id":858,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/530\/revisions\/858"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media\/531"}],"wp:attachment":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media?parent=530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/categories?post=530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/tags?post=530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"K\u0131sa](\"https:\/\/www.denizliviphaber.com\/wp-content\/uploads\/2016\/11\/kisa-surede-nasil-six-pack-sahibi-olabilirsiniz-1.jpg\")
<\/img><\/p>\n![\"K\u0131sa](\"https:\/\/www.denizliviphaber.com\/wp-content\/uploads\/2016\/11\/kisa-surede-nasil-six-pack-sahibi-olabilirsiniz-2.jpg\")
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