{"id":1920,"date":"2021-07-30T18:04:38","date_gmt":"2021-07-30T18:04:38","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1920"},"modified":"2021-08-02T09:31:56","modified_gmt":"2021-08-02T09:31:56","slug":"en-etkili-bacak-inceltme-hareketleri-nelerdir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/en-etkili-bacak-inceltme-hareketleri-nelerdir\/","title":{"rendered":"En Etkili Bacak \u0130nceltme Hareketleri Nelerdir?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0130nce, uzun, orant\u0131l\u0131 ve adeta s\u00fctun gibi bacaklar herkesin hayalini s\u00fcsl\u00fcyor. Sen de bacaklar\u0131n\u0131n forma girmesi i\u00e7in en etkili bacak hareketlerini uygulayabilir, etkiyi g\u00f6zle g\u00f6r\u00fcl\u00fcr bir \u015fekilde fark edebilirsin.<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/evde-spor-nasil-yapilir\/\"> <span style=\"font-weight: 400;\">Evde spor<\/span><\/a> <span style=\"font-weight: 400;\">yaparken egzersiz rutinine ekleyece\u011fin birka\u00e7 yeni hareketle bacaklar\u0131n\u0131n s\u0131k\u0131la\u015ft\u0131\u011f\u0131n\u0131 g\u00f6rebilirsin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bacaklardaki fazlal\u0131klar, hareketsizlik, ya\u015f, kilo alma ve ani kilo verme gibi nedenlerde v\u00fccutta deformasyona neden olabiliyor. Bunun sonucunda, sarkma, deride esneme, \u00e7atlak gibi deformasyonlar da beraberinde geliyor. Ancak bacaklarda ya\u011flanma sorunuyla egzersiz sayesinde b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ba\u015f edilebiliyor. Hareketlerin bir\u00e7o\u011fu bacaklardaki dola\u015f\u0131m\u0131 iyile\u015ftirdi\u011fi i\u00e7in <a href=\"https:\/\/www.skechers.com.tr\/blog\/selulit-nasil-gecer-yaz-aylarinda-selulit\/\">sel\u00fclit<\/a> \u00fczerinde de etki g\u00f6steriyor. Fakat uzmanlar, b\u00f6lgesel zay\u0131flama s\u00f6z konusu oldu\u011funda bile tek ba\u015f\u0131na sporun yeterli olmad\u0131\u011f\u0131n\u0131n, sa\u011fl\u0131kl\u0131 beslenme, bol su ve<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/detoks-tarifleri\/\"><span style=\"font-weight: 400;\"> detoks i\u00e7ece\u011fi<\/span><\/a> <span style=\"font-weight: 400;\">t\u00fcketimi gibi al\u0131\u015fkanl\u0131klar kazanman\u0131n etkinin kal\u0131c\u0131l\u0131\u011f\u0131 i\u00e7in \u00f6nemli oldu\u011funu ifade ediyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sen de en etkili bacak inceltme hareketleriyle endi\u015fe duymadan<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-taytlar-c-6107?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-bacak-inceltme-hareketleri&amp;utm_term=6107\"><span style=\"font-weight: 400;\"> spor taytlar<\/span><\/a><span style=\"font-weight: 400;\"> giyebilir, bacaklar\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 ve esteti\u011fi i\u00e7in sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar\u0131n g\u00fcc\u00fcne g\u00fcvenebilirsin.\u00a0<\/span><\/p>\n<h2><b>Fit Bacaklar \u0130\u00e7in Beslenme Al\u0131\u015fkanl\u0131klar\u0131 Nas\u0131l Olmal\u0131?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Fit bacaklar i\u00e7in beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131 tamamen g\u00f6zden ge\u00e7irmelisin. E\u011fer ger\u00e7ekten dikkat edersen, egzersizlerle beraber de\u011fi\u015fen t\u00fcketim al\u0131\u015fkanl\u0131klar\u0131n\u0131n bedende etkisinin \u00e7ok daha fazla oldu\u011funu g\u00f6rebilirsin. Fit bacaklar i\u00e7in beslenme \u00f6nerilerimiz \u015f\u00f6yle:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u015eeker ve tatland\u0131r\u0131c\u0131lar\u0131 hayat\u0131ndan \u00e7\u0131karmal\u0131s\u0131n. Hatta, kahve, \u00e7ay gibi i\u00e7ecekleri \u015fekersiz t\u00fcketmelisin. Di\u011fer tatl\u0131larda da meyvenin do\u011fal \u015fekeri d\u0131\u015f\u0131nda \u015feker almamal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paketli yiyeceklerden, haz\u0131r meyve sular\u0131ndan ve asitli i\u00e7eceklerden uzak durmal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00d6deme neden olan tuz t\u00fcketimini m\u00fcmk\u00fcn oldu\u011funda azaltmal\u0131s\u0131n. \u00d6rne\u011fin, tur\u015fu yiyeceksen bile prebiyotik olanlar\u0131 de\u011fil probiyotik \u00e7e\u015fitleri tercih etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ek olarak, k\u0131zartmalar, fast food yiyecekler hayat\u0131ndan \u00e7\u0131kmal\u0131.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beyaz undan yap\u0131lan hamur i\u015flerine ve ekme\u011fe mesafe almal\u0131s\u0131n. Hamur i\u015fi t\u00fcketmek istedi\u011finde m\u00fcmk\u00fcnse lif i\u00e7eri\u011fi daha y\u00fcksek olan kepekli unlar\u0131 tercih etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Makarna gibi bu\u011fdaydan yap\u0131lan \u00fcr\u00fcnleri \u00f6\u011f\u00fcnlerinden \u00e7\u0131karmal\u0131s\u0131n. Onun yerine kan \u015fekerini daha yava\u015f y\u00fckselten bakliyat i\u00e7erikli glutensiz makarnalar\u0131 tercih etmelisin.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_1922\" aria-describedby=\"caption-attachment-1922\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1922\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/bacak-egzersiz.jpg\" alt=\"Bacak \u0130nceltme \u0130\u00e7in Hangi Sporlar\u0131 Yapmal\u0131s\u0131n?\" width=\"480\" height=\"600\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/bacak-egzersiz.jpg 480w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/bacak-egzersiz-240x300.jpg 240w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><figcaption id=\"caption-attachment-1922\" class=\"wp-caption-text\">Bacak \u0130nceltme \u0130\u00e7in Hangi Sporlar\u0131 Yapmal\u0131s\u0131n?<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Marketlerdeki bulgur gibi i\u015flenmi\u015f ve parlat\u0131lm\u0131\u015f g\u0131dalar\u0131n m\u00fcmk\u00fcnse parlat\u0131lmam\u0131\u015f, saf hallerini kullanmal\u0131s\u0131n. Ba\u015fak ba\u015f\u0131ndan yap\u0131lan \u00e7e\u015fitleri veya firik bulguru, siyez bulguru gibi alternatifleri kullanabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sebze t\u00fcketimini art\u0131rmal\u0131, meyve t\u00fcketimini m\u00fcmk\u00fcn olduk\u00e7a g\u00fcnd\u00fcz saatlerine almal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.skechers.com.tr\/blog\/intermittent-fasting-ile-yasam-kaliteni-yukselt\/\"><span style=\"font-weight: 400;\">Aral\u0131kl\u0131 oru\u00e7<\/span><\/a> <span style=\"font-weight: 400;\">gibi kan \u015fekerinin daha az y\u00fckselmesini hedefleyen beslenme \u015fekilleri hakk\u0131nda doktoruna dan\u0131\u015fabilir, bir engelin yoksa g\u00fcnde 2 \u00f6\u011f\u00fcn beslenerek v\u00fccudunu \u015fa\u015f\u0131rtabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">G\u00fcnde 2.5 litre su i\u00e7meyi unutmamal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taze s\u0131k\u0131lm\u0131\u015f meyve suyu i\u00e7memelisin. Bunun yerine meyvenin lif a\u00e7\u0131s\u0131ndan zengin olan kendisini t\u00fcketmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maden suyu se\u00e7erken i\u00e7inde tuz oran\u0131 en d\u00fc\u015f\u00fck olan alternatifleri tercih edebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ayr\u0131ca, kahveni s\u00fcts\u00fcz i\u00e7meyi tercih etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbette, sofranda antioksidan etkili k\u0131rm\u0131z\u0131 meyvelere daha s\u0131k yer vermelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kuru meyveler bol \u015feker i\u00e7eriyor. Oysa sa\u011fl\u0131kl\u0131 biliniyordu de\u011fil mi? Onun yerine kuru yemi\u015fler t\u00fcketmeye y\u00f6nelebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Her \u00f6\u011f\u00fcnde taba\u011f\u0131nda protein kayna\u011f\u0131 yiyecekler, ye\u015fil yaprakl\u0131 sebzeler ve sebze garnit\u00fcrleri oldu\u011fundan emin olmal\u0131s\u0131n. Hatta tah\u0131l t\u00fcketimini s\u0131n\u0131rland\u0131rarak lifli se\u00e7eneklere yo\u011funla\u015fmal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia tohumu, kabak \u00e7ekirde\u011fi, susam, keten tohumu gibi tohumlar\u0131 daha \u00e7ok t\u00fcketmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tabaklar\u0131nda m\u00fcmk\u00fcn oldu\u011fu kadar \u00e7ok \u00e7e\u015fit yiyece\u011fi bir arada bulundurmal\u0131s\u0131n.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_1923\" aria-describedby=\"caption-attachment-1923\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1923\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-the-lazy-artist-gallery-1332313.jpg\" alt=\"Fit Bacaklar \u0130\u00e7in Beslenme Al\u0131\u015fkanl\u0131klar\u0131 Nas\u0131l Olmal\u0131?\" width=\"828\" height=\"611\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-the-lazy-artist-gallery-1332313.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-the-lazy-artist-gallery-1332313-300x221.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-the-lazy-artist-gallery-1332313-768x567.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1923\" class=\"wp-caption-text\">Fit Bacaklar \u0130\u00e7in Beslenme Al\u0131\u015fkanl\u0131klar\u0131 Nas\u0131l Olmal\u0131?<\/figcaption><\/figure>\n<h3><b>Bacak \u0130nceltme \u0130\u00e7in Hangi Sporlar\u0131 Yapmal\u0131s\u0131n?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Bacak inceltme i\u00e7in belli sporlar\u0131n daha etkili oldu\u011fundan bahsedilebiliyor. \u00d6rne\u011fin<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/yuzmenin-faydalari-nelerdir\/\"> <span style=\"font-weight: 400;\">y\u00fczmenin faydalar\u0131 nelerdir<\/span><\/a><span style=\"font-weight: 400;\"> art\u0131k hepimiz biliyoruz, bacaklar\u0131n\u0131n forma girmesini isteyenlere bol bol y\u00fczme \u00f6neriliyor. Ayr\u0131ca uzun y\u00fcr\u00fcy\u00fc\u015fler yaparak bacaklar\u0131n\u0131n s\u0131k\u0131la\u015fmas\u0131n\u0131 sa\u011flayabilirsin. Ancak y\u00fcr\u00fcrken dikkat etmen gereken k\u00fc\u00e7\u00fck noktalar var, \u00f6rne\u011fin topuklar\u0131ndan ba\u015flayarak basmal\u0131 ve ayak taban\u0131n\u0131n yerle bir b\u00fct\u00fcn olarak temas etti\u011finden emin olmal\u0131s\u0131n. Elbette, konforun \u00f6nem ta\u015f\u0131yor. E\u011fer yaz\u0131n spora ba\u015flayacaksan, y\u00fcr\u00fcrken aya\u011f\u0131nda y\u00fcr\u00fcy\u00fc\u015f i\u00e7in uygun olan iyi bir<\/span><a href=\"https:\/\/www.skechers.com.tr\/yazlik-ayakkabi-c-6311?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-bacak-inceltme-hareketleri&amp;utm_term=6311\"> <span style=\"font-weight: 400;\">yazl\u0131k ayakkab\u0131<\/span><\/a> <span style=\"font-weight: 400;\">bulunmas\u0131 gerekiyor. E\u011fer ko\u015fuya merakl\u0131ysan uzun parkurlarda daha uzun s\u00fcre ter d\u00f6kmeyi deneyebilirsin. Uzun mesafe ko\u015fman\u0131n bacaklar\u0131 inceltti\u011fi biliyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evde neler yapabilirim diye d\u00fc\u015f\u00fcn\u00fcyorsan, pilates \u00e7al\u0131\u015fmalar\u0131na y\u00f6nelebilirsin. Zira, omurgay\u0131 merkeze alan ve merkez kaslar\u0131n kuvvetlenmesini sa\u011flayan hareketler, artan esneklikle beraber s\u0131k\u0131la\u015fmaya yard\u0131mc\u0131 oluyor. \u00d6zellikle fazla kilolu ki\u015filerde s\u0131k\u0131la\u015fma etkisi daha h\u0131zl\u0131 fark edilebiliyor.<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/pilates-ile-incelme\/\"> <span style=\"font-weight: 400;\">Pilates ile incelme nas\u0131l olur<\/span><\/a> <span style=\"font-weight: 400;\">merak ediyorsan detaylar\u0131 blog yaz\u0131m\u0131zda.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">E\u011fer zay\u0131fsan buna ra\u011fmen bacaklar\u0131nda form kayb\u0131 oldu\u011funu g\u00f6zlemliyorsan, yoga ve pilates gibi \u00e7al\u0131\u015fmalarla s\u0131k\u0131la\u015fmaya y\u00f6nelmelisin. Kilo vermek birinci \u00f6nceli\u011finse bacaklar\u0131 incelten ko\u015fu gibi kardiyo \u00e7al\u0131\u015fmalar\u0131na a\u011f\u0131rl\u0131k vermeli veya tempolu y\u00fcr\u00fcy\u00fc\u015flerle \u00e7al\u0131\u015fmaya ba\u015flamal\u0131s\u0131n. Bacaklar s\u0131k\u0131la\u015ft\u0131ktan sonra yava\u015f yava\u015f kaslar\u0131 g\u00fc\u00e7lendirecek a\u011f\u0131rl\u0131k merkezli hareketlere odaklanabilirsin. Ancak kaslar\u0131 g\u00fc\u00e7lendirirken kal\u0131nla\u015fmadan uzak durmak i\u00e7in muhakkak y\u00fcr\u00fcy\u00fc\u015f, ko\u015fu, pilates veya yoga yaparak spor rutinini \u00e7e\u015fitlendirmen gerekiyor.\u00a0<\/span><\/p>\n<figure id=\"attachment_1924\" aria-describedby=\"caption-attachment-1924\" style=\"width: 479px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1924\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/etkili-bacak-hareketleri.jpg\" alt=\"Bacak \u0130nceltme \u0130\u00e7in Hangi Sporlar\u0131 Yapmal\u0131s\u0131n?\" width=\"479\" height=\"600\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/etkili-bacak-hareketleri.jpg 479w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/etkili-bacak-hareketleri-240x300.jpg 240w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><figcaption id=\"caption-attachment-1924\" class=\"wp-caption-text\">Bacak \u0130nceltme \u0130\u00e7in Hangi Sporlar\u0131 Yapmal\u0131s\u0131n?<\/figcaption><\/figure>\n<h3><b>Bisiklet S\u00fcrmek Bacaklar \u0130\u00e7in Faydal\u0131 M\u0131d\u0131r?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Bisiklet s\u00fcrmek, bacak, kal\u00e7a ve kar\u0131n b\u00f6lgelerini \u00e7al\u0131\u015ft\u0131rarak kas yo\u011funlu\u011funu art\u0131rmaya destek veriyor. \u00d6zellikle uyluk \u00f6n\u00fc kaslar\u0131, uyluk arkas\u0131 kaslar\u0131, bald\u0131r kaslar\u0131, kal\u00e7a fleks\u00f6rleri, kal\u00e7a kaslar\u0131, ayak d\u00fczlemleri ve aya\u011f\u0131n b\u00fck\u00fclmesini sa\u011flayan kaslar bisiklet s\u00fcrerken harekete ge\u00e7iyor. Bu bilgiler \u0131\u015f\u0131\u011f\u0131nda, bisiklet s\u00fcrmek bacaklarda kas yo\u011funlu\u011funu art\u0131rmak ve dola\u015f\u0131m\u0131 h\u0131zland\u0131rmak i\u00e7in olduk\u00e7a faydal\u0131 g\u00f6r\u00fcl\u00fcyor. Ancak sadece bisiklet s\u00fcrmenin uzun vadede bacak kaslar\u0131n\u0131n kal\u0131nla\u015fmas\u0131na neden olabilece\u011finin alt\u0131 \u00e7iziliyor. Fakat elbette ter atmak ve kas yapmak i\u00e7in olduk\u00e7a etkili olan<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/spinning-nedir-spinning-hakkinda-bilinmesi-gerekenler-nelerdir\/\"> <span style=\"font-weight: 400;\">spinning<\/span><\/a> <span style=\"font-weight: 400;\">\u00e7al\u0131\u015fmalar\u0131yla bacak \u00e7al\u0131\u015ft\u0131rma program\u0131n\u0131 renklendirebilirsin.<\/span><\/p>\n<h3><b>Evde Yapabilece\u011fin Bacak \u0130nceltme Hareketleri Nelerdir?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Bacak inceltmek i\u00e7in evde yapabilece\u011fin bir\u00e7ok hareket bulunuyor. Hareketleri set halinde yapabilir, her egzersiz aras\u0131nda 10 saniye kadar k\u0131sa molalar verebilirsin.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf Riase hareketi i\u00e7in \u00f6ncelikle ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7mal\u0131 ve ayakta dik pozisyonda durmal\u0131s\u0131n. Ayr\u0131ca parmak u\u00e7lar\u0131nda y\u00fckselerek yere inmen yetiyor. Bu hareketi 20 tekrar, 3 set halinde yapabilirsin. E\u011fer denge sorunu ya\u015f\u0131yorsan bir sandalyeye tutunarak denge sa\u011flaman m\u00fcmk\u00fcn. Egzersiz sayesinde, alt baca\u011f\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Lunge i\u00e7in bir baca\u011f\u0131n\u0131 b\u00fckerek yana ad\u0131m atmal\u0131 ve bedenini yana do\u011fru hareket ettirmelisin. Di\u011fer baca\u011f\u0131n\u0131 sabit tutmal\u0131s\u0131n. Ek olarak, s\u0131rt\u0131n\u0131n dik olmas\u0131, e\u011filirken kal\u00e7an\u0131n geriye uzanmas\u0131 \u00f6nem ta\u015f\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Laying Leg Circles i\u00e7in mat \u00fczerine yan olarak uzanmal\u0131, altta kalan kolunu dirsekten b\u00fckerek ona dayanmal\u0131s\u0131n. Alttaki dizinin de arkaya do\u011fru 90 derece b\u00fck\u00fcl\u00fc olmas\u0131 gerekiyor. Bunun yan\u0131nda, \u00fcstteki baca\u011f\u0131n\u0131 kald\u0131rarak daire \u00e7izmelisin. Hareketi her bacak i\u00e7in her y\u00f6ne 12-15 kez tekrar edebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Lifts hareketi i\u00e7in yere yan bir \u015fekilde uzand\u0131ktan sonra \u00fcstte kalan baca\u011f\u0131n\u0131 karn\u0131na do\u011fru \u00e7ekmeli ve di\u011fer baca\u011f\u0131n\u0131n diz hizas\u0131nda, \u00f6ne do\u011fru yere basmal\u0131s\u0131n. Denge sa\u011flamak i\u00e7in \u00fcstte kalan kolunu da g\u00f6\u011f\u00fcs hizas\u0131nda mata yerle\u015ftirebilirsin. Sonras\u0131nda, altta kalan baca\u011f\u0131n\u0131 yava\u015f\u00e7a kald\u0131r\u0131p indirmen gerekiyor. Bu hareketi iki bacak i\u00e7in de tekrar edebilir, her y\u00f6ne 12-15 tekrarla \u00e7al\u0131\u015fmay\u0131 sonland\u0131rabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ayr\u0131ca, bacak i\u00e7in farkl\u0131 hareketleri bulabilece\u011fin videomuz seninle:\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Evde Ekipmans\u0131z Pilates\" width=\"474\" height=\"267\" src=\"https:\/\/www.youtube.com\/embed\/bGg_14hagUw?start=3&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Bacak inceltmek i\u00e7in yap\u0131labilecekler bu kadarla s\u0131n\u0131rl\u0131 de\u011fil. \u0130nceltme etkili masaj tekniklerini uygulayarak bacaklar\u0131n\u0131n toparlanmas\u0131na yard\u0131m edebilirsin.<\/span><a href=\"https:\/\/www.skechers.com.tr\/ev-kiyafeti-c-1122?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-bacak-inceltme-hareketleri&amp;utm_term=1122\"> <span style=\"font-weight: 400;\">Ev k\u0131yafeti<\/span><\/a> <span style=\"font-weight: 400;\">ile otururken yapaca\u011f\u0131n basit masajlar ve uygulayaca\u011f\u0131n kozmetik s\u0131k\u0131la\u015ft\u0131r\u0131c\u0131 \u00fcr\u00fcnlerle egzersiz rutininin verimini art\u0131rabilirsin. Sen de \u015fekillenen bacaklarla Skechers<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-sortlar-c-6104?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-bacak-inceltme-hareketleri&amp;utm_term=6104\"> <span style=\"font-weight: 400;\">spor \u015fort<\/span><\/a> <span style=\"font-weight: 400;\">modellerinden diledi\u011fini giyebilir,<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?renk=cok-renkli&amp;utm_source=blog&amp;utm_medium=content&amp;utm_campaign=en-etkili-bacak-inceltme-hareketleri&amp;utm_term=6004\"> <span style=\"font-weight: 400;\">renkli spor ayakkab\u0131<\/span><\/a> <span style=\"font-weight: 400;\">modelleriyle dikkati bacaklar\u0131na \u00e7ekmekten \u00e7ekinmeyebilirsin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bilgilere ek olarak yaz\u0131m\u0131zda sundu\u011fumuz detaylar\u0131n kesinlikle tedavi amac\u0131 ta\u015f\u0131mad\u0131\u011f\u0131n\u0131 s\u00f6ylemeliyiz. Metinler, sadece bilgilendirme i\u00e7in sunuluyor. Beslenme ve egzersiz konusunda uzman deste\u011fi alarak sana \u00f6zel bir program haz\u0131rlayabilirsin. Egzersiz rutininde sana e\u015flik edecek spor \u00fcr\u00fcnleri i\u00e7in Skechers\u2019\u0131 tercih edebilirsin.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130nce, uzun, orant\u0131l\u0131 ve adeta s\u00fctun gibi bacaklar herkesin hayalini s\u00fcsl\u00fcyor. Sen de bacaklar\u0131n\u0131n forma girmesi i\u00e7in en etkili bacak hareketlerini uygulayabilir, etkiyi g\u00f6zle g\u00f6r\u00fcl\u00fcr bir \u015fekilde fark edebilirsin. Evde spor yaparken egzersiz rutinine ekleyece\u011fin birka\u00e7 yeni hareketle bacaklar\u0131n\u0131n s\u0131k\u0131la\u015ft\u0131\u011f\u0131n\u0131 g\u00f6rebilirsin. Bacaklardaki fazlal\u0131klar, hareketsizlik, ya\u015f, kilo alma ve ani kilo verme gibi nedenlerde v\u00fccutta deformasyona [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1921,"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>En Etkili Bacak \u0130nceltme Hareketleri Nelerdir? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"En etkili bacak inceltme hareketleri seninle. 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