{"id":1012,"date":"2020-10-25T13:04:02","date_gmt":"2020-10-25T13:04:02","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1012"},"modified":"2021-05-17T08:48:54","modified_gmt":"2021-05-17T08:48:54","slug":"yag-yakici-egzersizler","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/yag-yakici-egzersizler\/","title":{"rendered":"Ya\u011f Yak\u0131c\u0131 Egzersizler"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Ya\u011f yakmak egzersize ba\u015flayana dek imkans\u0131z g\u00f6r\u00fcn\u00fcyor de\u011fil mi? Oysa hi\u00e7bir \u015fey imkans\u0131z de\u011fil. Y\u0131llard\u0131r bedene yerle\u015fmi\u015f ya\u011flar bile d\u00fczenli egzersiz ve beslenme ile yak\u0131labiliyor. G\u00f6sterilecek sab\u0131r ve \u00f6zenle v\u00fccut \u015fekillenebiliyor. \u00dcstelik spor salonuna gitmeye veya profesyonel ekipman kullanmaya gerek yok. Tek ihtiyac\u0131n motivasyon, irade ve sab\u0131r. Ter d\u00f6kerken verece\u011fin kilolar\u0131, hayalindeki v\u00fccudu d\u00fc\u015f\u00fcnerek kendini spor esnas\u0131nda harekete ge\u00e7irebilirsin. Peki, en iyi ya\u011f yak\u0131c\u0131 egzersiz hangisi? Asl\u0131nda yan\u0131t \u00e7ok kolay. En fazla kas grubunu \u00e7al\u0131\u015ft\u0131ran egzersiz, en h\u0131zl\u0131 \u015fekillenmeyi de sa\u011fl\u0131yor. Egzersizlere ge\u00e7meden \u00f6nce ya\u011f yak\u0131c\u0131 egzersiz nedir, spora nas\u0131l haz\u0131rlan\u0131lmal\u0131d\u0131r yak\u0131ndan \u00f6\u011frenmek istersen okumaya devam edebilirsin.\u00a0<\/span><\/p>\n<h2><b>Ya\u011f Yak\u0131c\u0131 Egzersiz Nedir?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Ya\u011f yak\u0131c\u0131 egzersizler, bedenin metabolizma h\u0131z\u0131n\u0131 art\u0131rarak ya\u011f depolar\u0131n\u0131 eritmeyi ama\u00e7l\u0131yor. Antrenmana harcanan zaman\u0131 daha verimli hale getiren egzersizler, kuvvet antrenman\u0131, kardiyo, yo\u011funluklu aral\u0131kl\u0131 antrenmanlardan olu\u015fuyor. Dinamik, tekrar eden \u00e7al\u0131\u015fmalardan meydana gelen hareketler; 10 kez ve 3 set halinde yap\u0131l\u0131yor. Ya\u011f yak\u0131c\u0131 egzersizlerin, yemekten ortalama 1 saat \u00f6nce yap\u0131lmas\u0131 \u00f6neriliyor. Ya\u011f yakman\u0131n hedeflendi\u011fi d\u00f6nemde, yo\u011fun egzersizin ard\u0131ndan protein a\u011f\u0131rl\u0131kl\u0131 beslenme, bol s\u0131v\u0131 t\u00fcketme \u015fark g\u00f6r\u00fcl\u00fcyor. Porsiyonlar\u0131n \u00e7ok b\u00fcy\u00fck olmamas\u0131, vitamin ve mineral al\u0131m\u0131n\u0131n \u00f6nemsenmesi ve egzersizlerin d\u00fczenli olarak her g\u00fcn yap\u0131lmas\u0131, ya\u011f yak\u0131m\u0131n\u0131 m\u00fcmk\u00fcn hale getiriyor. En <\/span><a href=\"https:\/\/www.skechers.com.tr\/?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=yag-yakici-egzersizler\"><span style=\"font-weight: 400;\">rahat ayakkab\u0131 <\/span><\/a><span style=\"font-weight: 400;\">aya\u011f\u0131nda, <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-tisort-c-6102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=yag-yakici-egzersizler&amp;utm_term=6102\"><span style=\"font-weight: 400;\">spor ti\u015f\u00f6rt <\/span><\/a><span style=\"font-weight: 400;\">ve e\u015fofmanlar\u0131n \u00fczerindeyse sen de hemen \u00e7al\u0131\u015fmaya ba\u015flayabilirsin. Ya\u011f yak\u0131c\u0131 egzersizler \u00f6ncesi, kas a\u011fr\u0131s\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mek i\u00e7in bir fincan \u015fekersiz kahve i\u00e7ebilir ve esneme hareketleriyle bedenini \u0131s\u0131tabilirsin. Ya\u011f yak\u0131c\u0131 antrenman\u0131n ard\u0131ndan 5 dakika daha esneme hareketi yapmay\u0131 ve bedeni yava\u015f\u00e7a so\u011futmay\u0131 da ihmal etmemelisin.\u00a0<\/span><\/p>\n<h3><b>Evde Ya\u011f Yak\u0131c\u0131 Egzersizler<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Spor salonuna gidememek bahane de\u011fil, evde de kardiyo hareketlerini yaparak ya\u011f yakabilirsin. H\u0131zl\u0131 ya\u011f yak\u0131m\u0131 i\u00e7in y\u00fcksek nab\u0131zda antrenman yapmak gerekiyor. Bu nedenle egzersizler bir\u00e7ok ki\u015fi i\u00e7in terletici, yorucu ve yo\u011fun \u00e7aba gerektirici olarak s\u0131n\u0131fland\u0131r\u0131labiliyor. E\u011fer bilinen tansiyon, kalp gibi bir sorunun yoksa, nab\u0131z y\u00fckselterek ya\u011f yakabilirsin. Ancak \u00e7aba gerektiren bu hareketleri yaparken eme\u011finin sonucunu g\u00f6rmek i\u00e7in sabretmelisin. Terleme, kas a\u011fr\u0131s\u0131, hareket s\u0131ras\u0131nda kaslarda titreme, hafif s\u0131z\u0131 olmas\u0131 normal g\u00f6r\u00fcl\u00fcyor. Ya\u011f yakma hedefiyle egzersize ba\u015fl\u0131yorsan pes etmeden denemeli ve her g\u00fcn\u00fcn bir \u00f6ncekinden daha kolay ge\u00e7ece\u011fini bilerek hareketleri sab\u0131rla tekrar etmelisin.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yere bir mat sererek y\u00fcz \u00fcst\u00fc uzanmal\u0131s\u0131n. Kollar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak yere koymal\u0131 ve dirseklerin \u00fczerinde y\u00fckselmelisin. Bu s\u0131rada ayak parmak u\u00e7lar\u0131nda y\u00fckselmen ve v\u00fccudunun d\u00fcz bir \u00e7izgi halinde dik olmas\u0131 \u00f6nem ta\u015f\u0131yor. Ba\u015f\u0131n omurga ile ayn\u0131 hizada kalmal\u0131, fazla kald\u0131rmamaya \u00f6zen g\u00f6stermelisin. Kal\u00e7a ve kar\u0131n kaslar\u0131n\u0131 s\u0131karak, bu pozisyonda durabildi\u011fin kadar durmal\u0131s\u0131n. E\u011fer plank yapman\u0131n bir ad\u0131m \u00f6tesine ge\u00e7mek istersen, duru\u015fun ard\u0131ndan kal\u00e7an\u0131 sa\u011fa ve sola d\u00f6nd\u00fcrerek twist yapabilirsin veya hareketi half push up egzersiziyle birle\u015ftirebilirsin.\u00a0<\/span><\/p>\n<ul>\n<li>Side Plank<\/li>\n<\/ul>\n<p>Yan olarak mata uzand\u0131ktan sonra sa\u011f dirse\u011finin \u00fczerinde y\u00fcksel ve aya\u011f\u0131n\u0131 yere paralel uzat. Sabit duran bedeninin dik olmas\u0131na \u00f6zen g\u00f6stermelisin. Ayaklar \u00fcst \u00fcsteyken bo\u015fta kalan kolunu yukar\u0131 kald\u0131rman yeterli. 15 saniye kadar hareketsiz durman hareketi tamamlaman anlam\u0131na geliyor.<\/p>\n<ul>\n<li>Jumping Jacks<\/li>\n<\/ul>\n<p>Diz durarak ba\u015flamal\u0131s\u0131n. Ellerin avu\u00e7 i\u00e7leri bedene d\u00f6n\u00fck ve ayaklar biti\u015fik olmal\u0131. Nefes vererek bacaklar\u0131n\u0131 yana a\u00e7mal\u0131, z\u0131plarken bir yandan kollar\u0131n\u0131 yukar\u0131da birle\u015ftirmelisin. Nefes vererek ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmen yeterli. \u0130\u015fte hareket bu kadar.<\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1447 alignnone\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<figure id=\"attachment_1025\" aria-describedby=\"caption-attachment-1025\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1025\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/jumping-jacks.jpg\" alt=\"\" width=\"828\" height=\"450\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/jumping-jacks.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/jumping-jacks-300x163.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/jumping-jacks-768x417.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1025\" class=\"wp-caption-text\">Ya\u011f Yak\u0131c\u0131 Egzersiz Nedir?<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bicycle Crunches Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u015eimdi mat\u0131n \u00fczerine s\u0131rt \u00fcst\u00fc yatman gerekiyor. Ellerini ensede birle\u015ftirerek dizlerini yava\u015f\u00e7a 90 derece b\u00fckmelisin. Ba\u015flang\u0131\u00e7 pozisyonunu ald\u0131ktan sonra harekete ge\u00e7ebilirsin. Kar\u0131n kaslar\u0131n\u0131 s\u0131k ve g\u00f6vdeni hafif\u00e7e y\u00fckselt. Bir baca\u011f\u0131n\u0131 45 derecelik a\u00e7\u0131yla ileri uzat\u0131rken sabit duran dizini karn\u0131na \u00e7ekmeli ve \u00e7aprazda kalan kolun dirse\u011fi ile dizini birbirine de\u011fdirmelisin. Ard\u0131ndan di\u011fer bacak \u00e7ekilip, biraz \u00f6nce \u00e7ekilen bacak a\u00e7\u0131larak ileri uzat\u0131l\u0131yor. Hem mekik hem de makas hareketlerinin birle\u015fimi olan bicycle crunches ile bacaklar\u0131 ve karn\u0131 bir arada \u00e7al\u0131\u015ft\u0131rabilirsin.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Russian Twist Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mat \u00fczerinde oturur pozisyonda durarak ba\u015fla. Ard\u0131ndan g\u00f6vdeni hafif\u00e7e geriye do\u011fru it ve bacaklar\u0131n\u0131 b\u00fckerek ayaklar\u0131n biti\u015fik \u015fekilde kald\u0131r. Kal\u00e7ana a\u011f\u0131rl\u0131\u011f\u0131n\u0131 verirken bir yandan ellerini g\u00f6\u011f\u00fcs hizas\u0131nda birle\u015ftirebilirsin. Kollar\u0131n\u0131n dirseklerden b\u00fck\u00fcl\u00fc ve kaslar\u0131n\u0131n gergin olmas\u0131na dikkat etmelisin. Pozisyonunu koruyarak g\u00f6vdeden hareketle sa\u011fa ve sola d\u00f6nerek hareketi yap. Bacaklar\u0131n\u0131 sabit tutmaya \u00e7al\u0131\u015fmal\u0131 ve kontroll\u00fc, yava\u015f hareket etmelisin. Hareket esnas\u0131nda \u00f6zellikle yan kar\u0131n kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissetmen m\u00fcmk\u00fcn. E\u011fer belinde bir sorun varsa egzersiz s\u0131ras\u0131nda beline dikkat etmen gerekiyor.<\/span><\/p>\n<figure id=\"attachment_1026\" aria-describedby=\"caption-attachment-1026\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-1026 size-full\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/half-push-plank.jpg\" alt=\"Evde Ya\u011f Yak\u0131c\u0131 Egzersizler\" width=\"828\" height=\"450\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/half-push-plank.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/half-push-plank-300x163.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/half-push-plank-768x417.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1026\" class=\"wp-caption-text\">Evde Ya\u011f Yak\u0131c\u0131 Egzersizler<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push Up Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yere y\u00fcz \u00fcst\u00fc yatt\u0131ktan sonra ellerini omuz geni\u015fli\u011finde a\u00e7mal\u0131s\u0131n. Ayak parmak u\u00e7lar\u0131n\u0131n \u00fczerinde y\u00fckselirken ellerinden, avu\u00e7lar\u0131ndan g\u00fc\u00e7 almal\u0131s\u0131n. V\u00fccudun, bedeninin g\u00fc\u00e7 ald\u0131\u011f\u0131 avu\u00e7 ve ayak parmaklar\u0131 d\u0131\u015f\u0131nda hi\u00e7bir k\u0131sm\u0131 yere de\u011fmeden e\u011filmeli. Ard\u0131nda yeniden yukar\u0131 kalkmal\u0131s\u0131n. \u015e\u0131nav olarak bilinen hareket s\u0131ras\u0131nda \u00f6zellikle kol ve omuz kaslar\u0131n\u0131n hafif\u00e7e gerildi\u011fini hissedebilirsin. Dilersen, hareket \u00e7ok zor geldiyse bacaklar\u0131n\u0131 dizlerden b\u00fckerek hareketi daha kolay hale getirebilirsin. Yar\u0131m veya half push up daha kolay bir ba\u015flang\u0131\u00e7 sa\u011fl\u0131yor.\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse Crunch Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mat \u00fcst\u00fcne s\u0131rt \u00fcst\u00fc yatt\u0131ktan sonra ellerini bedeninin iki yan\u0131na uzatman gerekiyor. Dizlerini 90 derece b\u00fckt\u00fckten sonra belini yere sabitlemelisin. Belin d\u00fcz hale geldikten sonra dizlerini hafif\u00e7e karn\u0131na \u00e7ekmeli ve kar\u0131n kaslar\u0131n\u0131 s\u0131karak kal\u00e7an\u0131 kald\u0131rmal\u0131s\u0131n. Ard\u0131ndan yava\u015f\u00e7a belini yere indirip dizlerini ileri itmelisin. Hareketi yaparken avu\u00e7 i\u00e7lerin vat\u0131sat\u0131yla yerden destek alabilirsin. Boynunun b\u00fck\u00fclmemesi \u00f6nem ta\u015f\u0131yor. Bedenini kald\u0131r\u0131rken hemen hemen dirsek hizas\u0131na dek yukar\u0131 kald\u0131rman yetiyor.\u00a0<\/span><\/p>\n<ul>\n<li>High Knees<\/li>\n<\/ul>\n<p>High knees egzersizi ayakta durularak yap\u0131l\u0131yor. Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya yard\u0131mc\u0131 olan egzersiz i\u00e7in dizler tek tek bedene \u00e7ekilerek b\u00fck\u00fcl\u00fcyor. \u00c7apraz kollar harekete e\u015flik ederken iki kol ve bacak da art arda \u00e7ekilip uzat\u0131l\u0131yor. Bu s\u0131rada kar\u0131n kaslar\u0131n\u0131n s\u0131k\u0131l\u0131 olmas\u0131, egzersiz verimini art\u0131r\u0131yor.<\/p>\n<figure id=\"attachment_1028\" aria-describedby=\"caption-attachment-1028\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1028\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/high-kness.jpg\" alt=\"High Knee\" width=\"828\" height=\"450\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/high-kness.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/high-kness-300x163.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/high-kness-768x417.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1028\" class=\"wp-caption-text\">High Knee<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain Climber Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Art\u0131k push up pozisyonunu biliyorsun, \u015f\u0131nav ba\u015flang\u0131\u00e7 pozisyonunu ald\u0131ktan sonra bacaklar\u0131n\u0131 karn\u0131na kadar \u00e7ekmelisin. Hareket s\u0131ras\u0131nda bir baca\u011f\u0131n gerginken di\u011ferini b\u00fckerek \u00e7ekmen yetiyor. Kollar\u0131n sabit kalmal\u0131, uzat\u0131lan baca\u011f\u0131n\u0131n parmak u\u00e7lar\u0131ndan destek almal\u0131s\u0131n. T\u0131rman\u0131\u015f izlenimi veren hareket s\u0131ras\u0131nda kar\u0131n kaslar\u0131n\u0131 s\u0131kman verimi art\u0131r\u0131yor.\u00a0<\/span><\/p>\n<figure id=\"attachment_1027\" aria-describedby=\"caption-attachment-1027\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1027\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/climber.jpg\" alt=\"Mountain Climber\" width=\"828\" height=\"450\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/climber.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/climber-300x163.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/10\/climber-768x417.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1027\" class=\"wp-caption-text\">Mountain Climber<\/figcaption><\/figure>\n<p><a href=\"https:\/\/www.skechers.com.tr\/blog\/evde-spor-nasil-yapilir\/\">Evde spor nas\u0131l yap\u0131l\u0131r<\/a> \u00f6\u011frenmek istiyor, daha fazla harekete ihtiya\u00e7 duyuyorsan Skechers&#8217;\u0131n di\u011fer \u00f6nerilerini hemen okuyabilirsin.<\/p>\n<h3><b>Ya\u011f Yakmak i\u00e7in Ko\u015fmak Gerekir mi?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ko\u015fmak elbette ya\u011f yak\u0131m\u0131na katk\u0131 sa\u011fl\u0131yor, ko\u015farken beden y\u00fcr\u00fcy\u00fc\u015fe g\u00f6re daha fazla kalori yak\u0131yor. Ancak s\u00fcrekli ko\u015fu, daha fazla karbonhidrat, daha az ya\u011f yakmaya kar\u015f\u0131l\u0131k geliyor. Bu nedenle ko\u015fu hareketi daha \u00e7ok form tutmak i\u00e7in tavsiye ediliyor. Kilo almamak, kilosunu korumak isteyenler, ko\u015fu ile istedikleri verimi alabiliyor. Ancak ya\u011f yakmak i\u00e7in s\u00fcrekli ko\u015fu yapmak \u00f6nerilmiyor. Bunun yerine tempolu y\u00fcr\u00fcy\u00fc\u015f ve ara ara ko\u015fu yapmak daha do\u011fru g\u00f6r\u00fcl\u00fcyor. Ko\u015fu, haz\u0131rl\u0131k gerektiren bir egzersiz olarak di\u011fer ev \u00e7al\u0131\u015fmalar\u0131ndan ayr\u0131l\u0131yor. Ko\u015fu band\u0131nda veya d\u0131\u015far\u0131da ko\u015fabilirsin, bu s\u0131rada muhakkak <\/span><a href=\"https:\/\/www.skechers.com.tr\/ayakkabi-c-6001?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=yag-yakici-egzersizler&amp;utm_term=6001\"><span style=\"font-weight: 400;\">ayakkab\u0131 <\/span><\/a><span style=\"font-weight: 400;\">se\u00e7iminin ko\u015fuya uygun olmas\u0131 gerekiyor. \u00d6zellikle ko\u015fu band\u0131nda de\u011fil de a\u00e7\u0131k alanda ko\u015fuluyorsa <\/span><a href=\"https:\/\/www.skechers.com.tr\/sapka-c-6201?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=yag-yakici-egzersizler&amp;utm_term=6201\"><span style=\"font-weight: 400;\">spor \u015fapka<\/span><\/a><span style=\"font-weight: 400;\">, g\u00fcne\u015f kremi gibi koruyucular\u0131n kullan\u0131lmas\u0131 \u00f6nemle tavsiye ediliyor. Ko\u015fu i\u00e7in v\u00fccudunu nazik\u00e7e saran taytlar giyebilir b\u00f6ylece sert ad\u0131mlara kar\u015f\u0131 kaslar\u0131na yard\u0131mc\u0131 olabilirsin.\u00a0<\/span><\/p>\n<h3><b>Ya\u011f Yakmak i\u00e7in Nas\u0131l Y\u00fcr\u00fcnmeli?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ya\u011f yak\u0131m\u0131 i\u00e7in metabolizmay\u0131 \u015fa\u015f\u0131rtmak gerekiyor. Y\u00fcr\u00fcy\u00fc\u015f\u00fcn ilk 15 dakikas\u0131n\u0131 normal tempoda ger\u00e7ekle\u015ftirdikten sonra h\u0131z\u0131 art\u0131r\u0131p, nefes nefese kalacak \u015fekilde 2-3 dakika y\u00fcr\u00fcmek \u00f6neriliyor. Sonra normal tempoda 5 dakika daha y\u00fcr\u00fcy\u00fcp, 3 dakika h\u0131zl\u0131 y\u00fcr\u00fcy\u00fc\u015f ile yeniden h\u0131zlanmak tavsiye ediliyor. Ko\u015fu band\u0131nda, 5 y\u00fcr\u00fcme h\u0131z\u0131 ile ba\u015flay\u0131p 8\u2019e, sonra yeniden 5 ve yeniden 8\u2019e ge\u00e7ebilirsin. Bu \u015fekilde ortalama 30 dakika y\u00fcr\u00fcy\u00fc\u015f yapabilirsin. V\u00fccut bu d\u00fczene al\u0131\u015ft\u0131k\u00e7a y\u00fcr\u00fcy\u00fc\u015f s\u00fcresini art\u0131rman gerekiyor. Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda \u00f6n k\u0131sm\u0131 daha geni\u015f tasarlanan ayakkab\u0131lar giyebilirsin. Giyimde ise rahat bir ti\u015f\u00f6rt ve<\/span><a href=\"https:\/\/www.skechers.com.tr\/sortlar-c-6104?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=yag-yakici-egzersizler&amp;utm_term=6104\"><span style=\"font-weight: 400;\"> spor \u015fort <\/span><\/a><span style=\"font-weight: 400;\">tercih edilebiliyor. K\u0131yafetlerin nem transferi sa\u011flayan kuma\u015flardan olmas\u0131na \u00f6zen g\u00f6stererek y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda konforlu bir deneyim ya\u015fayabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers spor \u00f6nerileri, \u00f6zenle tasarlanan ayakkab\u0131lar\u0131 ve spor giyim \u00fcr\u00fcnleriyle t\u00fcm egzersizlerde seninle. Ya\u011f yakarak bedenini \u015fekillendirece\u011fin bu s\u00fcreci daha konforlu ge\u00e7irmek i\u00e7in Skechers \u00fcr\u00fcnlerinden destek alabilirsin. Sporu sevdirecek tasar\u0131mlarla daha sa\u011fl\u0131kl\u0131 bir ya\u015fama merhaba demek i\u00e7in sen de daha fazla bekleme, hemen sipari\u015fini ver ve spora hayat\u0131nda yer a\u00e7!\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1447 alignnone\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya\u011f yakmak egzersize ba\u015flayana dek imkans\u0131z g\u00f6r\u00fcn\u00fcyor de\u011fil mi? Oysa hi\u00e7bir \u015fey imkans\u0131z de\u011fil. Y\u0131llard\u0131r bedene yerle\u015fmi\u015f ya\u011flar bile d\u00fczenli egzersiz ve beslenme ile yak\u0131labiliyor. G\u00f6sterilecek sab\u0131r ve \u00f6zenle v\u00fccut \u015fekillenebiliyor. \u00dcstelik spor salonuna gitmeye veya profesyonel ekipman kullanmaya gerek yok. Tek ihtiyac\u0131n motivasyon, irade ve sab\u0131r. Ter d\u00f6kerken verece\u011fin kilolar\u0131, hayalindeki v\u00fccudu d\u00fc\u015f\u00fcnerek kendini [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ya\u011f Yak\u0131c\u0131 Egzersizler - Skechers Blog | Ya\u011f Yak\u0131c\u0131 Egzersiz Nedir?<\/title>\n<meta name=\"description\" content=\"Ya\u011f yak\u0131c\u0131 egzersizler ile forma girmek m\u00fcmk\u00fcn. 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