{"id":355,"date":"2022-04-09T21:01:17","date_gmt":"2022-04-09T21:01:17","guid":{"rendered":"https:\/\/lorgnon.com\/tr\/gogusleri-kaldirmak-ve-sikilastirmak-icin-egzersizler\/"},"modified":"2022-04-13T10:35:07","modified_gmt":"2022-04-13T10:35:07","slug":"gogusleri-kaldirmak-ve-sikilastirmak-icin-egzersizler","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/tr\/gogusleri-kaldirmak-ve-sikilastirmak-icin-egzersizler\/","title":{"rendered":"G\u00f6\u011f\u00fcsleri Kald\u0131rmak ve S\u0131k\u0131la\u015ft\u0131rmak i\u00e7in Egzersizler"},"content":{"rendered":"

<\/p>\n

\n

Egzersiz yaparak g\u00f6\u011f\u00fcslerinizi s\u0131k\u0131la\u015ft\u0131rmak ve kald\u0131rmak istiyorsan\u0131z g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rarak ve fazla ya\u011flar\u0131 yakarak biraz iyile\u015fme elde edebilirsiniz. Yine de hi\u00e7bir egzersiz mucizevi sonu\u00e7lar vermez, bu nedenle g\u00f6\u011f\u00fcs s\u0131k\u0131la\u015ft\u0131rma rutinine ger\u00e7ek\u00e7i beklentilerle yakla\u015fman\u0131z \u00f6nemlidir.<\/p>\n<\/div>\n

\n

Sarkan G\u00f6\u011f\u00fcsleri \u0130yile\u015ftirmek \u0130\u00e7in Pektoral Egzersizler<\/h2>\n

En iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 haftada iki kez \u00e7al\u0131\u015f\u0131n ve kaslara iyile\u015fme \u015fans\u0131 vermek i\u00e7in egzersizler aras\u0131nda iki ila \u00fc\u00e7 g\u00fcn bekleyin. Her egzersiz i\u00e7in sekiz ila on tekrar ve iki ila \u00fc\u00e7 set hedefleyin. Egzersiz yapmakta yeniyseniz, d\u00fc\u015f\u00fck u\u00e7tan ba\u015flamak ve yaralanmay\u0131 \u00f6nlemek i\u00e7in yukar\u0131 do\u011fru \u00e7al\u0131\u015fmak isteyeceksiniz.<\/p>\n<\/div>\n

\n

Geleneksel \u015e\u0131nav<\/h3>\n

S\u00fcsl\u00fc, seksi veya son teknoloji de\u011filler ve modaya uygun ekipman gerektirmezler. Bununla birlikte, \u015f\u0131nav hala en iyi g\u00f6\u011f\u00fcs egzersizleri aras\u0131ndad\u0131r. Her t\u00fcrl\u00fc \u015f\u0131nav, g\u00f6\u011fs\u00fcn\u00fcz\u00fc g\u00fc\u00e7lendirmek i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 diren\u00e7 olarak kullan\u0131r. Rotator man\u015fet gerginli\u011fi gibi olas\u0131 yaralanmalar\u0131 \u00f6nlemek ve egzersizden tam olarak yararlanmak i\u00e7in uygun el, ba\u015f ve ayak yerle\u015fimi \u00f6nemlidir.<\/p>\n

    \n
  1. Elleriniz omuz b\u00f6lgesinde d\u00fcz bir \u015fekilde, kollar uzat\u0131lm\u0131\u015f olarak yere y\u00fcz\u00fcst\u00fc yat\u0131n.<\/li>\n
  2. Ba\u015f\u0131n\u0131z\u0131 dik tutun ve \u00e7enenizi i\u00e7eri sokmay\u0131n veya yukar\u0131 kald\u0131rmay\u0131n.<\/li>\n
  3. En iyi a\u011f\u0131rl\u0131k da\u011f\u0131l\u0131m\u0131 i\u00e7in parmak u\u00e7lar\u0131na yaslanmamak i\u00e7in parmaklar\u0131n\u0131z\u0131 b\u00fck\u00fcn.<\/li>\n
  4. Kendinizi yava\u015f\u00e7a yere indirin. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 \u00fc\u00e7e kadar sayarak ellerinize ve ayak parmaklar\u0131n\u0131za verin.<\/li>\n
  5. Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna y\u00fckseltin ve tekrar edin. Yeni ba\u015flayan biriyseniz, sekize kadar \u015f\u0131nav \u00e7ekmeye \u00e7al\u0131\u015f\u0131n ve g\u00fc\u00e7lendik\u00e7e daha fazla tekrar ekleyin.<\/li>\n<\/ol>\n<\/div>\n
    \n

    Diren\u00e7 Bantlar\u0131 Kullanarak E\u011fimli Bench Press<\/h3>\n

    Bu diren\u00e7 band\u0131 egzersizi g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 hedefler. Bantlar\u0131 arkan\u0131za tutturun – bir sandalyeye asmak iyi sonu\u00e7 verir – ve bunu oturarak veya ayakta yap\u0131n. Size meydan okuyan bir bant boyutu se\u00e7in.<\/p>\n

      \n
    1. Ayakta dururken veya y\u00fczleri bant ba\u011flant\u0131lar\u0131ndan uza\u011fa d\u00f6n\u00fck \u015fekilde otururken, \u00fcstten tutu\u015fla kollar\u0131 kavray\u0131n.<\/li>\n
    2. Dirseklerinizi d\u0131\u015far\u0131da ve yere paralel tutun.<\/li>\n
    3. Kollar\u0131n\u0131z d\u00fcz olana kadar kollar\u0131 bir a\u00e7\u0131yla yukar\u0131 ve kendinizden uza\u011fa do\u011fru itin.<\/li>\n
    4. Yava\u015f\u00e7a orijinal pozisyonuna d\u00f6n\u00fcn, k\u00fcrek kemiklerinizi s\u0131k\u0131n ve bunu yaparken d\u00fc\u015f\u00fc\u015fe direnin.<\/li>\n
    5. Yakla\u015f\u0131k sekiz tekrarla ba\u015flayarak, g\u00fcc\u00fcn\u00fcz artt\u0131k\u00e7a daha fazlas\u0131n\u0131 ekleyerek tekrarlay\u0131n.<\/li>\n<\/ol>\n<\/div>\n
      \n

      pek sinek<\/h3>\n

      Spor salonunda egzersiz yap\u0131yorsan\u0131z, pec fly makinesi g\u00f6\u011f\u00fcsleri s\u0131k\u0131la\u015ft\u0131rmak ve kald\u0131rmak i\u00e7in m\u00fckemmeldir. Evde, bir \u00e7ift damb\u0131l ile ayn\u0131 sonu\u00e7lar\u0131 alabilirsiniz.<\/p>\n

        \n
      1. Ayaklar\u0131n\u0131z yere d\u00fcz basacak \u015fekilde bir bankta s\u0131rt \u00fcst\u00fc (s\u0131rt\u00fcst\u00fc) yat\u0131n. S\u0131rt kaslar\u0131n\u0131z\u0131 zorlamamak i\u00e7in s\u0131rt\u0131n\u0131z\u0131 dik tutun ve e\u011filmeyin.<\/li>\n
      2. Her elinizde bir damb\u0131l tutun.<\/li>\n
      3. Dirsekleriniz b\u00fck\u00fcl\u00fc olarak kollar\u0131n\u0131z\u0131 omuz hizas\u0131na kald\u0131r\u0131n.<\/li>\n
      4. Kollar\u0131 yukar\u0131 ve v\u00fccuttan uza\u011fa do\u011fru itin.<\/li>\n
      5. Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn.<\/li>\n
      6. Be\u015f tekrar yap\u0131n.<\/li>\n<\/ol>\n<\/div>\n
        \n

        K\u0131sa Menzilli G\u00f6\u011f\u00fcs Sine\u011fi<\/h3>\n

        K\u0131sa menzilli g\u00f6\u011f\u00fcs sine\u011fi, kollar\u0131n\u0131z\u0131 d\u00fcz tuttu\u011funuzda ve omzunuza kadar ta\u015f\u0131d\u0131\u011f\u0131n\u0131z zaman en etkilidir. Ta\u015f\u0131mazsan\u0131z, omuzlar\u0131n\u0131z\u0131 veya s\u0131rt\u0131n\u0131z\u0131 yaralayabilirsiniz.<\/p>\n

          \n
        1. Ayaklar\u0131n\u0131z yere d\u00fcz basacak \u015fekilde s\u0131rt\u0131n\u0131z d\u00fcz bir sandalyeye oturun.<\/li>\n
        2. Her elinizde bir damb\u0131l tutarak, kollar\u0131n\u0131z\u0131 her iki tarafa, omuzlar\u0131n\u0131zla ayn\u0131 hizaya getirin.<\/li>\n
        3. Kollar\u0131 omuz hizas\u0131nda tutmaya devam edin, dirsekleri b\u00fck\u00fcn ve bilekleri g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekin.<\/li>\n
        4. Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6nmeden \u00f6nce yakla\u015f\u0131k iki saniye bekleyin.<\/li>\n
        5. Be\u015f seti tekrarlay\u0131n.<\/li>\n<\/ol>\n<\/div>\n
          \n

          G\u00f6\u011f\u00fcs Presi<\/h3>\n

          G\u00f6\u011f\u00fcs presi, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 g\u00fc\u00e7lendiren ba\u015fka bir damb\u0131l egzersizidir.<\/p>\n

            \n
          1. Her iki elinizde birer damb\u0131l ile s\u0131rt \u00fcst\u00fc yat\u0131n. \u00dcst kollar omuzla d\u00fcz bir \u00e7izgi olu\u015fturur; dirsekler b\u00fck\u00fcl\u00fc ve yukar\u0131ya d\u00f6n\u00fck.<\/li>\n
          2. Ba\u015f\u0131n\u0131z\u0131 d\u00fcz tutun ve ayaklar\u0131n\u0131z\u0131 yerde d\u00fcz tutun.<\/li>\n
          3. Kollar\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 kald\u0131r\u0131n, dirseklerinizi neredeyse d\u00fczle\u015ftirerek, omuz b\u00f6lgesini ge\u00e7ene kadar. Yaralanmay\u0131 \u00f6nlemek i\u00e7in dirsekleri kilitlemeyin.<\/li>\n
          4. Kollar\u0131 yava\u015f yava\u015f ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna indirin. Dinlenme.<\/li>\n
          5. Be\u015f set yap\u0131n ve on tekrara kadar \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ol>\n<\/div>\n
            \n

            A\u011f\u0131rl\u0131k S\u0131kma<\/h3>\n

            Bu egzersiz tek ba\u015f\u0131na veya a\u011f\u0131z kavgas\u0131, duvara oturma veya akci\u011fer gibi ba\u015fka bir egzersizle birlikte yap\u0131labilir. Bu egzersizi yaparken kaslar\u0131n\u0131z sallanmaya ba\u015flayabilir, ancak bunun sizi durdurmas\u0131na izin vermeyin.<\/p>\n

              \n
            1. Her iki elinizde birer tane olmak \u00fczere iki damb\u0131l kavray\u0131n. Bu ayn\u0131 zamanda bir tabak, bir kettlebell veya tek bir damb\u0131l ile de \u00e7al\u0131\u015fabilir. Avu\u00e7 i\u00e7leri i\u00e7e ve dirsekler d\u0131\u015fa bakacak \u015fekilde a\u011f\u0131rl\u0131klara birlikte dokunun.<\/li>\n
            2. A\u011f\u0131rl\u0131klar\u0131 birlikte itin, sanki onlar\u0131 eziyormu\u015fsunuz gibi s\u0131k\u0131n.<\/li>\n
            3. Serbest b\u0131rakmadan \u00f6nce bu s\u0131kmay\u0131 30-60 saniye bas\u0131l\u0131 tutun.<\/li>\n
            4. Tolere edildi\u011fi kadar \u00fc\u00e7 defaya kadar tekrarlay\u0131n.<\/li>\n<\/ol>\n<\/div>\n
              \n

              tutarl\u0131 kardiyo<\/h3>\n

              Pec egzersizlerinize ek olarak bir kardiyo rutini ba\u015flatmal\u0131 veya mevcut rutininize devam etmelisiniz. Kuvvet antrenman\u0131 g\u00f6\u011f\u00fcslerinizi \u015fekillendirip kald\u0131r\u0131rken, kardiyo ya\u011f yakman\u0131za yard\u0131mc\u0131 olur. Ya\u011f yakmak i\u00e7in en iyi kardiyo egzersizleri y\u00fcksek yo\u011funluklu interval antrenman, devre antrenman\u0131 ve ko\u015fudur.<\/p>\n<\/div>\n

              \n

              G\u00f6\u011f\u00fcsler i\u00e7in Egzersizler<\/h2>\n

              Spesifik bir meme dikle\u015ftirme egzersizi bulunmamakla birlikte, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeyi ama\u00e7layan egzersizler, WebMD’ye g\u00f6re memeleri uzatarak, tonland\u0131racak ve kald\u0131racakt\u0131r. Egzersizler tan\u0131m sa\u011flayabilir ve hafif sarkmay\u0131 iyile\u015ftirebilir. Bir anatomi kitab\u0131na h\u0131zl\u0131 bir bak\u0131\u015f nedenini a\u00e7\u0131klayacakt\u0131r: pektoralis min\u00f6r ve maj\u00f6r veya pecs, do\u011frudan g\u00f6\u011f\u00fcslerin alt\u0131ndad\u0131r. G\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran herhangi bir egzersiz g\u00f6\u011f\u00fcsler \u00fczerinde de i\u015fe yarayacakt\u0131r. Bu, \u00f6zellikle a\u011f\u0131r, sark\u0131k g\u00f6\u011f\u00fcsleriniz varsa \u00f6nemlidir, \u00e7\u00fcnk\u00fc daha g\u00fc\u00e7l\u00fc bir g\u00f6\u011f\u00fcs daha fazla destek sa\u011flar.<\/p>\n<\/div>\n

              \n

              Pektoral Egzersizin Di\u011fer Faydalar\u0131<\/h2>\n

              Daha diri g\u00f6\u011f\u00fcslere ek olarak, bir kad\u0131n\u0131n g\u00f6\u011f\u00fcslerini \u00e7al\u0131\u015ft\u0131rmas\u0131n\u0131n ba\u015fka nedenleri de vard\u0131r:<\/p>\n

                \n
              • Artan metabolizma:<\/strong> T\u00fcm kuvvet antrenmanlar\u0131 gibi, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak da metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131r ve egzersiz yapmad\u0131\u011f\u0131n\u0131z zamanlarda bile daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olur.<\/li>\n
              • \u0130yile\u015ftirilmi\u015f duru\u015f: Pektoral egzersizler, \u00fcst v\u00fccutta g\u00fc\u00e7 olu\u015fturarak duru\u015fun iyile\u015fmesine yol a\u00e7ar. Bu s\u0131rt ve boyun gerginli\u011fini azalt\u0131r ve meme dikle\u015ftirme etkisini art\u0131r\u0131r.<\/li>\n
              • Artan dayan\u0131kl\u0131l\u0131k: Herhangi bir kuvvet antrenman\u0131 ve sonraki iyile\u015fme s\u00fcresi, dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in \u00e7al\u0131\u015f\u0131r. Bu, g\u00fcnl\u00fck ya\u015fama ta\u015f\u0131narak sizi daha enerjik ve hayat\u0131n stresiyle daha iyi ba\u015fa \u00e7\u0131kabilmenizi sa\u011flar.<\/li>\n<\/ul>\n<\/div>\n
                \n

                Pec Egzersizi ve G\u00f6\u011f\u00fcs \u00d6l\u00e7\u00fcs\u00fc<\/h2>\n

                Baz\u0131 kad\u0131nlar g\u00f6\u011f\u00fcslerini \u00e7al\u0131\u015ft\u0131rmaktan korkarlar, egzersizin g\u00f6\u011f\u00fcslerinin k\u00fc\u00e7\u00fclmesine neden olaca\u011f\u0131ndan korkarlar. Kilo kayb\u0131yla birlikte g\u00f6\u011f\u00fcs egzersizleri muhtemelen size daha k\u00fc\u00e7\u00fck, daha diri g\u00f6\u011f\u00fcsler verecektir; kilo kayb\u0131 olmadan, muhtemelen daha yuvarlak, daha y\u00fcksek bir g\u00f6\u011f\u00fcse sahip olacaks\u0131n\u0131z. B\u00fcy\u00fck, ya\u011fl\u0131 g\u00f6\u011f\u00fcsleriniz varsa, \u00f6zellikle egzersiz program\u0131n\u0131za kardiyo eklerseniz, ya\u011f\u0131n bir k\u0131sm\u0131n\u0131 kaybetmeyi bekleyebilirsiniz. Diyet fakt\u00f6rlerine ve di\u011fer antrenmanlar\u0131n\u0131za ba\u011fl\u0131 olarak 3-4 hafta i\u00e7inde de\u011fi\u015fiklikleri g\u00f6rmeye ba\u015flayabilirsiniz.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                Egzersiz yaparak g\u00f6\u011f\u00fcslerinizi s\u0131k\u0131la\u015ft\u0131rmak ve kald\u0131rmak istiyorsan\u0131z g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rarak ve fazla ya\u011flar\u0131 yakarak biraz iyile\u015fme elde edebilirsiniz. Yine de hi\u00e7bir egzersiz mucizevi sonu\u00e7lar vermez, bu nedenle g\u00f6\u011f\u00fcs s\u0131k\u0131la\u015ft\u0131rma rutinine…<\/p>\n","protected":false},"author":1,"featured_media":356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-355","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"_links":{"self":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/355","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/comments?post=355"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/355\/revisions"}],"predecessor-version":[{"id":357,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/355\/revisions\/357"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media\/356"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media?parent=355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/categories?post=355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/tags?post=355"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}