{"id":534,"date":"2016-11-21T10:26:06","date_gmt":"2016-11-21T08:26:06","guid":{"rendered":"http:\/\/www.denizliviphaber.com\/2016\/11\/21\/5-dakikada-sirt-egzersizi-yapmak-mumkun\/"},"modified":"2016-11-25T10:26:06","modified_gmt":"2016-11-25T08:26:06","slug":"5-dakikada-sirt-egzersizi-yapmak-mumkun","status":"publish","type":"post","link":"https:\/\/www.denizliviphaber.com\/index.php\/2016\/11\/21\/5-dakikada-sirt-egzersizi-yapmak-mumkun\/","title":{"rendered":"5 Dakikada s\u0131rt egzersizi yapmak m\u00fcmk\u00fcn!"},"content":{"rendered":"

V\u00fccudun dik ve estetik g\u00f6r\u00fcnmesini sa\u011flayan s\u0131rt kaslar\u0131 omurga sa\u011fl\u0131\u011f\u0131 i\u00e7in de olduk\u00e7a \u00f6nemli. Kambur durmaya yatk\u0131n olan ki\u015filerin s\u0131rt egzersizlerine a\u011f\u0131rl\u0131k vermesi daha dik bir duru\u015f i\u00e7in gerekli.<\/p>\n

Fit bir v\u00fccuda sahip olmak i\u00e7in g\u00f6\u011f\u00fcs ve kol kaslar\u0131n\u0131n yan\u0131nda s\u0131rt kaslar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131rmak daha dengeli ve e\u015fit bir v\u00fccuda sahip olmay\u0131 sa\u011flar. S\u0131rt kaslar\u0131n\u0131 olu\u015fturan kanat kaslar\u0131 da estetik g\u00f6r\u00fcn\u00fcm\u00fc tamamlar. Bu nedenle s\u0131rt egzersizlerini ihmal etmemek ve \u00e7e\u015fitlendirmek daha iyi bir post\u00fcr edinmeye yard\u0131mc\u0131 olur.<\/p>\n

\"5<\/img><\/p>\n

KOLAYLIKLA YAPAB\u0130LECE\u011e\u0130N\u0130Z 4 SIRT EGZERS\u0130Z\u0130:<\/strong><\/p>\n

1. BACK EXTENS\u0130ON<\/strong><\/p>\n

Back extension s\u0131rt kaslar\u0131 i\u00e7in olduk\u00e7a elveri\u015fli hareketlerden biri. Yere y\u00fcz \u00fcst\u00fc uzanarak kollar\u0131 ve ayaklar\u0131 ayn\u0131 anda havaya kald\u0131r\u0131p indirin. Hareketi daha etkili hale getirmek i\u00e7in kollar\u0131 yere indirirken tamamen gev\u015fetmemek ve kaslar\u0131 s\u0131k\u0131 tutmak gerekli. A\u015fa\u011f\u0131 do\u011fru e\u011filirken nefes al\u0131p yukar\u0131 \u00e7\u0131karken nefes vermek gerekli.<\/p>\n

2. SW\u0130MM\u0130NG<\/strong><\/p>\n

S\u0131rt ve bel b\u00f6lgesini ayn\u0131 anda \u00e7al\u0131\u015ft\u0131rmaya yarayan bu hareket y\u00fczme hareketini olduk\u00e7a an\u0131msat\u0131yor. S\u0131rt a\u011fr\u0131lar\u0131 ve duru\u015f bozukluklar\u0131na olduk\u00e7a iyi gelen bu egzersiz i\u00e7in sa\u011f kol ve sol bacak yerde iken di\u011fer kol ve bacaklar havaya kald\u0131r\u0131l\u0131r. Daha sonra di\u011fer kol ve bacaklara ge\u00e7ilir. \u00c7aprazlama \u015fekilde yap\u0131lan bu hareketi 3 set ve 15 tekrar halinde yapabilirsiniz.<\/p>\n

\"5<\/img><\/p>\n

3. THE DOG<\/strong><\/p>\n

Y\u00fczme hareketinin bir di\u011fer versiyonu olan bu hareket ile yere y\u00fcz \u00fcst\u00fc uzanmak yerine diz \u00fczerinde durularak \u00e7aprazlama \u015fekilde hareket uygulan\u0131r. Dizler \u00fczerinde yap\u0131lan bu hareket i\u00e7in mat kullanmak dizlerin ac\u0131mas\u0131n\u0131 ve yaralanmas\u0131n\u0131 \u00f6nler. Egzersizi 3 set ve 15 tekrar \u015feklinde uygulayabilirsiniz.<\/p>\n

4. ONE ARM DUMBELL ROW<\/strong><\/p>\n

Bank\u0131n \u00fczerine bir dizin ve kolun konulmas\u0131 ve di\u011fer baca\u011f\u0131n yerden destek al\u0131nmas\u0131 suretiyle \u00f6teki elle dumbellin a\u015fa\u011f\u0131 yukar\u0131 kald\u0131r\u0131lmas\u0131 \u015feklinde yap\u0131l\u0131r. Yeterli a\u011f\u0131rl\u0131k kullan\u0131larak yap\u0131lan bu hareket s\u0131rt kaslar\u0131n\u0131 olduk\u00e7a etkili bir \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131r. Egzersizi 3 set ve 12 tekrar \u015feklinde uygulayarak periyodik olarak a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rmak gerekir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fit bir v\u00fccuda sahip olmak i\u00e7in g\u00f6\u011f\u00fcs ve kol kaslar\u0131n\u0131n yan\u0131nda s\u0131rt kaslar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131rmak daha dengeli ve e\u015fit bir v\u00fccuda sahip olmay\u0131 sa\u011flar. \u0130\u015fte 5 dakikan\u0131z\u0131 ay\u0131rarak yapabilece\u011finiz s\u0131rt egzersizleri…<\/p>\n","protected":false},"author":1,"featured_media":535,"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":[144,39,180,178,179,23],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/534"}],"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=534"}],"version-history":[{"count":1,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/534\/revisions"}],"predecessor-version":[{"id":856,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/534\/revisions\/856"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media\/535"}],"wp:attachment":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media?parent=534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/categories?post=534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/tags?post=534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}