{"id":548,"date":"2016-11-21T10:26:59","date_gmt":"2016-11-21T08:26:59","guid":{"rendered":"http:\/\/www.denizliviphaber.com\/2016\/11\/21\/5-adimda-siki-kollara-sahip-olun\/"},"modified":"2016-11-25T10:26:06","modified_gmt":"2016-11-25T08:26:06","slug":"5-adimda-siki-kollara-sahip-olun","status":"publish","type":"post","link":"https:\/\/www.denizliviphaber.com\/index.php\/2016\/11\/21\/5-adimda-siki-kollara-sahip-olun\/","title":{"rendered":"5 Ad\u0131mda s\u0131k\u0131 kollara sahip olun"},"content":{"rendered":"

S\u0131k\u0131 kol kaslar\u0131na ve seksi omuzlara sahip olmak san\u0131ld\u0131\u011f\u0131 kadar zor de\u011fil. D\u00fczenli \u015fekilde yap\u0131lan kol egzersizlerle birlikte ilerleyen ya\u015f\u0131n getirdi\u011fi kol sarkmalar\u0131n\u0131 \u00f6nlemek m\u00fcmk\u00fcn. Kal\u00e7alara ve bacaklara g\u00f6sterilen \u00f6zeni kollara da g\u00f6stermek v\u00fccudunuzun daha iyi bir proporsiyona sahip olmas\u0131n\u0131 sa\u011flar. Siz de etkili birka\u00e7 kol egzersiziyle seksi omuzlara ve s\u0131k\u0131 kollara sahip olabilirsiniz. \u0130\u015fte 5 ad\u0131mda s\u0131k\u0131 kollara sahip olman\u0131n yollar\u0131:<\/p>\n

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

1. PAZULARINIZI \u00c7ALI\u015eTIRIN<\/strong><\/p>\n

Kol egzersizine ba\u015flang\u0131\u00e7 a\u015famas\u0131nda iki kiloluk dumbel tercih edebilirsiniz. Dik bir pozisyonda her iki elinize ald\u0131\u011f\u0131n\u0131z dumbellar\u0131 avu\u00e7 i\u00e7leriniz i\u00e7e do\u011fru bakacak \u015fekilde g\u00f6\u011fs\u00fcn\u00fcze do\u011fru kald\u0131r\u0131p indirin. Bu hareketi en az 3 set 10 tekrar \u015feklinde yapabilirsiniz. Pazular\u0131n\u0131z\u0131 ve kol kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendiren bu temel hareket ba\u015flang\u0131\u00e7 a\u015famas\u0131nda olduk\u00e7a etkili. Belirli aral\u0131klarla a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 art\u0131rarak bu harekete devam edebilirsiniz.<\/p>\n

2. TR\u0130CEPSLER\u0130N\u0130Z\u0130 G\u00dc\u00c7LEND\u0130R\u0130N<\/strong><\/p>\n

Kolumuzun arka \u00fcst k\u0131sm\u0131ndaki kaslar olan triceps, hem kad\u0131nlar\u0131n hem de erkeklerin kollar\u0131nda olduk\u00e7a \u00f6nemli. Bu kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in belirli hareketler olsa da en yayg\u0131n\u0131 bench veya orta d\u00fczeyde bir sandalyeye ellerinizi arkadan dayay\u0131p bacaklar\u0131n\u0131z\u0131 dizlerden b\u00fckerek kollar\u0131n\u0131z\u0131 yukar\u0131dan a\u015fa\u011f\u0131ya do\u011fru kald\u0131r\u0131p indirmek. 10 kez tekrarlayaca\u011f\u0131n\u0131z hareketi 3 set yapabilirsiniz. Kollar\u0131n\u0131zdaki bask\u0131y\u0131 hissediyorsan\u0131z do\u011fru yoldas\u0131n\u0131z demektir.<\/p>\n

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

3. OMUZ G\u00dcZELL\u0130\u011e\u0130N\u0130Z\u0130 ES GE\u00c7MEY\u0130N<\/strong><\/p>\n

G\u00f6\u011fs\u00fcn\u00fcz \u00f6nde ve omuzlar\u0131n\u0131z arkada olacak \u015fekilde elinize kald\u0131rabilece\u011finiz kadar dumbel al\u0131p kollar\u0131n\u0131z\u0131 omuz hizas\u0131na kadar yanlara do\u011fru a\u00e7\u0131p b\u0131rak\u0131n. Omuz kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirecek olan bu hareket i\u00e7in dikkat etmeniz gereken \u015fey kald\u0131rabilece\u011finizden \u00e7ok a\u011f\u0131rl\u0131k almamakt\u0131r. Fazla a\u011f\u0131rl\u0131kla bu hareketi yapt\u0131\u011f\u0131n\u0131zda sakatlanmalara sebep olabilir. Hareketi 10 tekrar ve 3 set yap\u0131n.<\/p>\n

4. \u00d6N PRESS YAPIN<\/strong><\/p>\n

\u00d6n press hareketi ile kollar\u0131n\u0131z\u0131 daha s\u0131k\u0131 ve bi\u00e7imli hale getirmeniz m\u00fcmk\u00fcn. Elinizin iki yan\u0131na alaca\u011f\u0131n\u0131z dumbellarla dirseklerinizi k\u0131rarak kollar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131p indirin. Bu hareket kol kaslar\u0131n\u0131z\u0131n \u00f6nemli \u00f6l\u00e7\u00fcde g\u00fc\u00e7lenmesini sa\u011flar ve a\u011f\u0131rl\u0131k kald\u0131rmak konusunda sizi bir ileri seviyeye ta\u015f\u0131r.<\/p>\n

5. \u015eINAV \u00c7EK\u0130N<\/strong><\/p>\n

En etkili kol egzersizlerinden olan \u015f\u0131nav hareketi ilk ba\u015fta size zor gelse de kol kaslar\u0131 i\u00e7in olduk\u00e7a etkili oldu\u011fu kesin. Hareketi ilk ba\u015fta az tekrarla yaparak kaslar\u0131n\u0131z\u0131 al\u0131\u015ft\u0131rabilirsiniz. Mata y\u00fcz \u00fcst\u00fc uzan\u0131n, ellerinizi mat\u0131n \u00fczerine koyun. Kollar\u0131n\u0131zdan g\u00fc\u00e7 al\u0131p bedeninizi yukar\u0131 kald\u0131r\u0131p indirin. Kollar\u0131n\u0131z\u0131 her ittiri\u015finizde nefes vermeyi unutmay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Etkili birka\u00e7 kol egzersiziyle seksi omuzlara ve s\u0131k\u0131 kollara sahip olabilirsiniz. \u0130\u015fte 5 ad\u0131mda s\u0131k\u0131 kollara sahip olman\u0131n yollar\u0131…<\/p>\n","protected":false},"author":1,"featured_media":549,"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":[214,215,212,218,217,219,213,216],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/548"}],"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=548"}],"version-history":[{"count":1,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/548\/revisions"}],"predecessor-version":[{"id":849,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/548\/revisions\/849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media\/549"}],"wp:attachment":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media?parent=548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/categories?post=548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/tags?post=548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}