{"id":1345,"date":"2021-04-05T14:46:51","date_gmt":"2021-04-05T14:46:51","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1345"},"modified":"2021-05-17T07:58:32","modified_gmt":"2021-05-17T07:58:32","slug":"etkili-dambil-hareketleri","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/etkili-dambil-hareketleri\/","title":{"rendered":"Etkili Damb\u0131l Hareketleri"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Damb\u0131lla yap\u0131lan \u00e7al\u0131\u015fmalar, v\u00fccudun direncinin artmas\u0131na, kaslar\u0131n g\u00fc\u00e7lenmesine yard\u0131mc\u0131 oluyor. Omuz, kol, s\u0131rt \u00e7al\u0131\u015fmak i\u00e7in tercih edilen a\u011f\u0131rl\u0131klar, yap\u0131lan hareketlerle beraber kaslar\u0131n geli\u015fmesine katk\u0131 sunuyor. Evde, fitness salonlar\u0131nda, dilenen her yerde yap\u0131labilen \u00e7al\u0131\u015fmalar, ayakta, oturarak, bench sehpas\u0131na veya yere uzanarak tamamlanabiliyor.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/blog\/stretching-ile-bedeni-esnetmenin-onemi\/\"><span style=\"font-weight: 400;\">Stretching ile bedeni esnetmenin \u00f6nemi <\/span><\/a><span style=\"font-weight: 400;\">art\u0131k herkes\u00e7e biliniyor. S\u00f6z konusu diren\u00e7 egzersizleri olunca, \u00e7al\u0131\u015fma \u00f6ncesi \u0131s\u0131nmak ve sonras\u0131nda so\u011fumak kaslar\u0131n a\u011fr\u0131mas\u0131n\u0131 engelliyor. Kaslar\u0131n olduk\u00e7a yo\u011fun bask\u0131ya maruz kald\u0131\u011f\u0131 damb\u0131l egzersizlerinin \u00f6nce ve sonras\u0131nda esnemeye muhakkak zaman ay\u0131rmal\u0131s\u0131n.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Damb\u0131l ile \u00dcst V\u00fccut Geli\u015ftirme Hareketleri<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Damb\u0131l ile \u00fcst v\u00fccudu geli\u015ftirmek d\u00fczenli egzersiz gerektiriyor. Haftada en az 2 &#8211; 3 kez uygulanan hareketler, sab\u0131rla tekrar edildi\u011finde kaslar\u0131n yava\u015f yava\u015f geli\u015fti\u011fi ve v\u00fccudun \u015fekle girdi\u011fi g\u00f6zlemleniyor. \u00c7al\u0131\u015f\u0131lmayan g\u00fcnler ise genellikle <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/evde-kardiyo-nasil-yapilir\/\"><span style=\"font-weight: 400;\">evde kardiyo<\/span><\/a><span style=\"font-weight: 400;\"> yap\u0131larak de\u011ferlendiriliyor. <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/fitness-haftada-kac-gun-yapilmalidir\/\"><span style=\"font-weight: 400;\">Fitness haftada ka\u00e7 g\u00fcn yap\u0131lmal\u0131 <\/span><\/a><span style=\"font-weight: 400;\">sorusunun detayl\u0131 yan\u0131t\u0131n\u0131 blog yaz\u0131m\u0131zdan alabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kol, omuz, s\u0131rt ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n \u015fekillenmesi i\u00e7in damb\u0131llar farkl\u0131 \u015fekillerde kullan\u0131l\u0131yor. A\u011f\u0131rl\u0131k antrenmanlar\u0131nda hangi hareketin nas\u0131l yap\u0131laca\u011f\u0131 kadar ka\u00e7 kez tekrar edilece\u011fi de b\u00fcy\u00fck \u00f6nem arz ediyor. Damb\u0131l \u00e7al\u0131\u015fmalar\u0131 10-12 tekrar ve 3 set ile tamamlan\u0131yor. Damb\u0131l hareketlerini nas\u0131l yapaca\u011f\u0131n\u0131, v\u00fccudunu nas\u0131l geli\u015ftirece\u011fini hareketlerin detayl\u0131 anlat\u0131mlar\u0131n\u0131 okuyarak \u00f6\u011frenebilirsin.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l Kol Hareketleri\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Damb\u0131l ile avu\u00e7lar\u0131n yukar\u0131ya bakacak \u015fekilde bile\u011fini b\u00fckerek ilk \u00e7al\u0131\u015fmay\u0131 yapabilirsin. Oturur pozisyondayken avu\u00e7 i\u00e7lerini yukar\u0131 d\u00f6nd\u00fcr, dirse\u011fini dizine daya, kollar\u0131n\u0131 sabit tutarak ellerini yukar\u0131 kald\u0131r. K\u0131sa bir an durduktan sonra ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nebilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kol geli\u015ftirmek i\u00e7in yapabilece\u011fin bir di\u011fer hareket dumbbell fly ad\u0131yla an\u0131l\u0131yor. Hareket, g\u00f6\u011f\u00fcs, kol ve s\u0131rt kaslar\u0131n\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131r\u0131yor. \u00d6ncelikle bench sehpas\u0131 \u00fczerine s\u0131rt \u00fcst\u00fc uzanmal\u0131s\u0131n. Damb\u0131llar\u0131 tutarken kollar\u0131n\u0131 iki yana a\u00e7abilir sonra dirseklerini b\u00fckmeden g\u00f6\u011fs\u00fcnde birle\u015ftirebilirsin. Kollar\u0131n\u0131 a\u00e7t\u0131\u011f\u0131nda \u00e7ok fazla sark\u0131tmamaya \u00f6zen g\u00f6stermeli, egzersiz s\u0131ras\u0131nda d\u00fczenli nefes almay\u0131 ihmal etmemelisin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bacaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7t\u0131ktan sonra, s\u0131rt\u0131n dik bir \u015fekilde ayakta durmal\u0131s\u0131n. Damb\u0131l\u0131 iki elinde tutup kald\u0131rmal\u0131, s\u0131rt\u0131na do\u011fru arkadan indirmeli ve yukar\u0131 kald\u0131rmal\u0131s\u0131n. Triceps kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bu egzersizde, damb\u0131l\u0131 indirirken nefes almal\u0131, kald\u0131r\u0131rken nefes vermelisin.\u00a0<\/span><\/p>\n<figure id=\"attachment_1347\" aria-describedby=\"caption-attachment-1347\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1347\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-anete-lusina-4793220.jpg\" alt=\"Damb\u0131l ile \u00dcst V\u00fccut Geli\u015ftirme Hareketleri\" width=\"828\" height=\"553\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-anete-lusina-4793220.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-anete-lusina-4793220-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-anete-lusina-4793220-768x513.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1347\" class=\"wp-caption-text\">Damb\u0131l ile \u00dcst V\u00fccut Geli\u015ftirme Hareketleri<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l G\u00f6\u011f\u00fcs Hareketleri<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medium Grip Press ad\u0131n\u0131 alan hareket ile g\u00f6\u011f\u00fcs kaslar\u0131 \u015fekillendiriliyor. \u00d6ncelikle bench sehpas\u0131na s\u0131rt \u00fcst\u00fc uzanmal\u0131s\u0131n. Ard\u0131ndan kollar\u0131n\u0131 omuz geni\u015fli\u011finden biraz dar pozisyonda tutmal\u0131, damb\u0131llar\u0131 kavrayarak kollar\u0131n\u0131 kald\u0131rmal\u0131s\u0131n. Damb\u0131llar\u0131 yava\u015f\u00e7a g\u00f6\u011fs\u00fcne do\u011fru indirip yeniden yukar\u0131 do\u011fru itmelisin. Damb\u0131l\u0131 kald\u0131r\u0131rken nefes vermen, indirirken alman \u00f6nem arz ediyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dumbbel pullover hem evde hem de spor salonunda uygulanabilecek egzersizler aras\u0131nda yer al\u0131yor. S\u0131rt ve g\u00f6\u011fs\u00fc \u00e7al\u0131\u015ft\u0131ran hareket i\u00e7in d\u00fcz bir \u015fekilde, sehpaya s\u0131rt \u00fcst\u00fc yatmal\u0131s\u0131n. Ayaklar\u0131n yere de\u011fmeli yani dizlerinin b\u00fck\u00fcl\u00fc olmas\u0131n\u0131 ihmal etmemelisin. Avu\u00e7 i\u00e7lerin yukar\u0131y\u0131 g\u00f6stermeli, ellerin ba\u015f \u00fcst\u00fcne uzan\u0131rken, bu \u015fekilde damb\u0131l\u0131 kavraman gerekiyor. Damb\u0131l\u0131 ba\u015f\u0131n\u0131n gerisine gelecek \u015fekilde, kollar\u0131n d\u00fcmd\u00fczken tut ve hemen ard\u0131ndan sonra g\u00f6\u011fs\u00fcne gelecek \u015fekilde \u00f6n\u00fcne al. Hareketi tekrar ederken g\u00f6\u011f\u00fcs ve omuzlar\u0131nda gerginlik hissedebilirsin.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l Omuz Hareketleri<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Omuz odakl\u0131 \u00e7al\u0131\u015fmaya, shoulder press ad\u0131n\u0131 alan damb\u0131l hareketi ile ba\u015flayabilirsin. Omuzlar\u0131n yan\u0131 s\u0131ra triceps ve s\u0131rt kaslar\u0131n\u0131 da harekete ge\u00e7iren \u00e7al\u0131\u015fma i\u00e7in ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7mal\u0131 ve ayakta durmal\u0131s\u0131n. Kollar\u0131n dirseklerden b\u00fck\u00fcl\u00fc olacak \u015fekilde yana do\u011fru a\u00e7\u0131k olmal\u0131. Ellerinin ba\u015f\u0131n\u0131n tam yan\u0131nda kalmas\u0131 gerekiyor. Avu\u00e7lar\u0131n kar\u015f\u0131ya bakacak \u015fekilde, iki elinde damb\u0131llar\u0131 tutmal\u0131, sonra kollar\u0131n\u0131 yukar\u0131 uzatarak dirseklerini d\u00fcz hale getirmelisin. A\u015fa\u011f\u0131 ve yukar\u0131 hareketi tekrar ederek seti tamamlayabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Damb\u0131l ile omuz geni\u015fletmek i\u00e7in \u00f6ne kald\u0131rma hareketini deneyebilirsin. Ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7mal\u0131 ve dik durmal\u0131s\u0131n. Avu\u00e7 i\u00e7lerin v\u00fccuda bakacak \u015fekilde kollar\u0131n serbest dururken damb\u0131llar\u0131 kavramal\u0131s\u0131n. Damb\u0131llar uyluk kemi\u011finin \u00f6n\u00fcnde durmal\u0131. Kollar\u0131n\u0131 b\u00fckmeden \u00f6nden omuz hizas\u0131na kadar kald\u0131rmal\u0131, 1-2 dakika bekleyip sonra indirmelisin.\u00a0<\/span><\/p>\n<figure id=\"attachment_1348\" aria-describedby=\"caption-attachment-1348\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1348\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3775607.jpg\" alt=\"Damb\u0131l Egzersizlerinin Faydalar\u0131\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3775607.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3775607-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-andrea-piacquadio-3775607-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1348\" class=\"wp-caption-text\">Damb\u0131l Egzersizlerinin Faydalar\u0131<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Damb\u0131l Egzersizlerinin Faydalar\u0131<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l ile \u00e7al\u0131\u015f\u0131rken dengede durmam\u0131za yard\u0131mc\u0131 olan kaslar, a\u011f\u0131rl\u0131\u011f\u0131 sabit tutmak i\u00e7in daha fazla efor sarf ediyor. Bu sayede kaslar daha iyi \u00e7al\u0131\u015f\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">E\u011fer v\u00fccudun uzuvlar\u0131 aras\u0131nda g\u00fc\u00e7 dengesizli\u011fi varsa, damb\u0131llar bunun telafi edilmesine yard\u0131mc\u0131 oluyor. \u0130stenen uzuvlar, lokal \u00e7al\u0131\u015fmalarla kolayl\u0131kla g\u00fc\u00e7lendirilebiliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l, di\u011fer a\u011f\u0131rl\u0131k aksesuarlar\u0131 ile k\u0131yasland\u0131\u011f\u0131nda en g\u00fcvenli \u00e7al\u0131\u015fma arac\u0131 say\u0131l\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l ile yap\u0131lan hareketlerin menzilleri di\u011fer a\u011f\u0131rl\u0131k aksesuarlar\u0131 ile yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re daha fazla oluyor. Bu da daha ayr\u0131nt\u0131l\u0131 kas \u00e7al\u0131\u015ft\u0131rma imkan\u0131 sunuyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bar ile \u00e7al\u0131\u015f\u0131rken dirsekler, omuzlar, kollar sabit tutuluyor. Yanl\u0131\u015f bir hareket sakatlanma ile sonu\u00e7lanabiliyor. Oysa damb\u0131l ile \u00e7al\u0131\u015f\u0131rken a\u011f\u0131rl\u0131klar serbest oldu\u011fu i\u00e7in eklemlerdeki bask\u0131 daha az hissediliyor. Sakatlanmalar\u0131n da \u00f6n\u00fcne ge\u00e7iliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l az yer kaplamas\u0131, kolay ta\u015f\u0131nabilmesi ile evde kolayl\u0131kla kullan\u0131labiliyor. Masrafs\u0131z spor ara\u00e7lar\u0131 aras\u0131nda olan aksesuarlar uzun \u00f6m\u00fcrleriyle y\u0131llarca spora e\u015flik edebiliyor.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Damb\u0131l Kullan\u0131rken Nas\u0131l Giyinmeli?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Damb\u0131l egzersizleri yapanlar\u0131n hareketlerini k\u0131s\u0131tlamayacak k\u0131yafetler tercih etmeleri \u00f6neriliyor. \u00d6zellikle kollar\u0131n serbest \u00e7al\u0131\u015fabilmesi i\u00e7in esnek kuma\u015flar\u0131n bulunmas\u0131 tavsiye ediliyor. Bir\u00e7ok ki\u015fi damb\u0131l \u00e7al\u0131\u015facaksa, \u00fczerine<\/span> <a href=\"https:\/\/www.skechers.com.tr\/kadin-sporcu-sutyenleri-c-1107?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-dambil-hareketleri&amp;utm_term=1107\"><span style=\"font-weight: 400;\">sporcu s\u00fctyeni<\/span><\/a><span style=\"font-weight: 400;\">, atlet veya kol a\u011f\u0131zlar\u0131 geni\u015f <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-tisort-c-6102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-dambil-hareketleri&amp;utm_term=6102\"><span style=\"font-weight: 400;\">spor ti\u015f\u00f6rt<\/span><\/a> <span style=\"font-weight: 400;\">giymeyi tercih ediyor. E\u011fer hava so\u011fuksa, rahat kesimli erkek veya<\/span> <a href=\"https:\/\/www.skechers.com.tr\/kadin-kapusonlu-sweatshirt-c-1103?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-dambil-hareketleri&amp;utm_term=1103\"><span style=\"font-weight: 400;\">kad\u0131n sweatshirt<\/span><\/a> <span style=\"font-weight: 400;\">giymek egzersizde rahatl\u0131kla hareketleri yapabilmeyi sa\u011fl\u0131yor. A\u011f\u0131rl\u0131k kald\u0131rma s\u0131ras\u0131nda bol efor sarf edildi\u011fi i\u00e7in terleme g\u00f6r\u00fclebiliyor. Egzersiz i\u00e7in al\u0131nan k\u0131yafetlerin nem transferi sunmas\u0131, nemle beraber a\u011f\u0131rla\u015fmamas\u0131 gerekiyor. Spor yapanlar, damb\u0131l kullan\u0131rken pamuklu k\u0131yafetler yerine spor i\u00e7in \u00f6zel tasarlanm\u0131\u015f giyim \u00fcr\u00fcnlerini tercih etmesi konforun s\u0131rr\u0131 oluyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Damb\u0131l ile \u00e7al\u0131\u015f\u0131rken her ne kadar aktif hareket kollar ile yap\u0131lsa da, bedenin di\u011fer uzuvlar\u0131 da harekete e\u015flik ediyor. Dizlerin, bacaklar\u0131n ideal pozisyonda tutulmas\u0131 ve rahatl\u0131kla spor yap\u0131labilmesi i\u00e7in<\/span> <a href=\"https:\/\/www.skechers.com.tr\/spor-taytlar-c-6107?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-dambil-hareketleri&amp;utm_term=6107\"><span style=\"font-weight: 400;\">spor tayt <\/span><\/a><span style=\"font-weight: 400;\">giyiliyor. Uzun ve k\u0131sa<\/span> <a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-dambil-hareketleri&amp;utm_term=1109\"><span style=\"font-weight: 400;\">kad\u0131n spor tayt<\/span><\/a><span style=\"font-weight: 400;\"> \u00e7e\u015fitleri, egzersizlerin adeta vazge\u00e7ilmezleri aras\u0131nda yer al\u0131yor. Hareketlerle beraber s\u0131vanmayan, eklemlerde k\u0131vr\u0131lmayan, diki\u015fleriyle bedeni s\u0131kmayan, kuma\u015f\u0131 ile a\u011f\u0131rl\u0131k yapmayan sportif modeller sayesinde kuvvet\u00a0 \u00e7al\u0131\u015fmalar\u0131nda tam konsantre a\u011f\u0131rl\u0131k \u00e7al\u0131\u015f\u0131l\u0131yor.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/blog\/spor-kiyafeti-nasil-secilmeli\/\"><span style=\"font-weight: 400;\">Spor k\u0131yafet nas\u0131l se\u00e7ilmeli <\/span><\/a><span style=\"font-weight: 400;\">konusunda profesyonel bir y\u00f6nlendirmeye ihtiyac\u0131n varsa Skechers Blog\u2019tan destek alabilirsin.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-6100\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1514 alignleft\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Damb\u0131l Ka\u00e7 Kilogram Olmal\u0131?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Damb\u0131l a\u011f\u0131rl\u0131\u011f\u0131 ki\u015finin kondisyonuna g\u00f6re belirleniyor. Yeni ba\u015flayanlar, 0.5 kilograml\u0131k a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015fmaya ba\u015flayabiliyor. \u0130lk a\u015famada ideal a\u011f\u0131rl\u0131klar\u0131n 1 ile 5 kilo aras\u0131nda de\u011fi\u015fti\u011fi hat\u0131rlat\u0131l\u0131yor. Zaman i\u00e7inde \u00e7al\u0131\u015ft\u0131k\u00e7a daha y\u00fcksek a\u011f\u0131rl\u0131klara ge\u00e7iliyor. D\u00fczenli diren\u00e7 egzersizi yapacak ki\u015filer, mod\u00fcler, a\u011f\u0131rl\u0131klar\u0131 de\u011fi\u015ftirilebilir damb\u0131llardan alarak ihtiya\u00e7lar\u0131na g\u00f6re a\u011f\u0131rl\u0131k oran\u0131n\u0131 de\u011fi\u015ftirebiliyor.\u00a0<\/span><\/p>\n<figure id=\"attachment_1349\" aria-describedby=\"caption-attachment-1349\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1349\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-karolina-grabowska-4498362.jpg\" alt=\"Damb\u0131l Kullan\u0131rken Nas\u0131l Giyinmeli?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-karolina-grabowska-4498362.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-karolina-grabowska-4498362-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/04\/pexels-karolina-grabowska-4498362-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1349\" class=\"wp-caption-text\">Damb\u0131l Kullan\u0131rken Nas\u0131l Giyinmeli?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Damb\u0131l Al\u0131rken Nelere Dikkat Edilmeli?\u00a0<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131l hareketleri yaparken kullan\u0131lacak aksesuar\u0131n malzemesine dikkat edilmesi gerekiyor. Beton d\u00f6k\u00fclerek \u015fekillendirilen damb\u0131llar\u0131n daha b\u00fcy\u00fck oldu\u011fu ve daha \u00e7ok yer kaplad\u0131\u011f\u0131 belirtiliyor. Metal olanlar ise di\u011ferlerinden daha maliyetli g\u00f6r\u00fcl\u00fcyor. Profesyoneller metal damb\u0131l kullan\u0131m\u0131n\u0131 tercih ederken ev kullan\u0131m\u0131 i\u00e7in d\u0131\u015f\u0131 kau\u00e7uk veya plastik kaplamal\u0131 olan a\u011f\u0131rl\u0131klar\u0131n kullan\u0131m\u0131 tavsiye ediliyor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kaliteli, sa\u011flam modellerin tercihi \u00f6nem arz ediyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damb\u0131llar\u0131n tutarken elden kaymamas\u0131 gerekiyor, tasar\u0131mlar\u0131n kaymaz tutama\u00e7 b\u00f6l\u00fcmleri bulunmas\u0131na dikkat etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D\u00fczenli egzersiz yapacaklar\u0131n ve k\u0131sa s\u00fcrede farkl\u0131 d\u00fczeylerde a\u011f\u0131rl\u0131k kald\u0131rabilece\u011fine inananlar\u0131n a\u011f\u0131rl\u0131\u011f\u0131 de\u011fi\u015ftirilebilen tasar\u0131mlar\u0131 tercih etmesi avantaj vadediyor. E\u011fer aksesuar\u0131 evde birden \u00e7ok ki\u015fi kullan\u0131yorsa, yine tak\u0131p \u00e7\u0131kar\u0131labilen a\u011f\u0131rl\u0131k bulunduran damb\u0131llar\u0131 almas\u0131 \u00f6neriliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Y\u00fcksek a\u011f\u0131rl\u0131klar kald\u0131r\u0131l\u0131rken muhakkak eldiven kullan\u0131lmas\u0131 gerekiyor. E\u011fer kilogram\u0131 fazla olan damb\u0131llardan alacaksan ve d\u00fczenli kullanacaksan yan\u0131nda eldiven almay\u0131 da ihmal etmemelisin.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Skechers en sevilen spor \u00fcr\u00fcnleriyle en etkili damb\u0131l hareketlerini \u00e7ok daha konforlu hale getiriyor. Sen de birbirinden \u015f\u0131k ve rahat Skechers\u2019lar\u0131 tercih ederek a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131n\u0131 daha keyifli hale getirebilirsin.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-6100\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1514 alignleft\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Damb\u0131lla yap\u0131lan \u00e7al\u0131\u015fmalar, v\u00fccudun direncinin artmas\u0131na, kaslar\u0131n g\u00fc\u00e7lenmesine yard\u0131mc\u0131 oluyor. Omuz, kol, s\u0131rt \u00e7al\u0131\u015fmak i\u00e7in tercih edilen a\u011f\u0131rl\u0131klar, yap\u0131lan hareketlerle beraber kaslar\u0131n geli\u015fmesine katk\u0131 sunuyor. Evde, fitness salonlar\u0131nda, dilenen her yerde yap\u0131labilen \u00e7al\u0131\u015fmalar, ayakta, oturarak, bench sehpas\u0131na veya yere uzanarak tamamlanabiliyor.\u00a0 Stretching ile bedeni esnetmenin \u00f6nemi art\u0131k herkes\u00e7e biliniyor. S\u00f6z konusu diren\u00e7 egzersizleri olunca, \u00e7al\u0131\u015fma [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1346,"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>Etkili Damb\u0131l Hareketleri | Damb\u0131l Egzersizinin Faydalar\u0131 - Skechers Blog<\/title>\n<meta name=\"description\" content=\"En etkili damb\u0131l hareketleri ile sen de \u00fcst bedenini \u00e7al\u0131\u015ft\u0131rabilirsin. 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