{"id":2031,"date":"2021-08-21T05:48:26","date_gmt":"2021-08-21T05:48:26","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2031"},"modified":"2021-08-21T05:48:26","modified_gmt":"2021-08-21T05:48:26","slug":"evde-ekipmansiz-sirt-egzersizleri","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/evde-ekipmansiz-sirt-egzersizleri\/","title":{"rendered":"Evde Ekipmans\u0131z S\u0131rt Egzersizleri"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Bedenimizin dik durmas\u0131n\u0131 sa\u011flayan, en \u00f6nemli par\u00e7alar\u0131ndan biri ku\u015fkusuz s\u0131rt b\u00f6l\u00fcm\u00fc. Kaslar\u0131m\u0131z\u0131n, omurgalar\u0131m\u0131z\u0131n ve fasya dokusunun sa\u011fl\u0131kl\u0131 kalmas\u0131 i\u00e7in s\u0131rt egzersizleri b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Ancak aktif spor yapan bir\u00e7ok ki\u015fi dahi, s\u0131rt egzersizlerinin \u00f6nemini fark etmeden v\u00fccudun \u00f6n k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 tercih edebiliyor. K\u0131saca, g\u00fcnl\u00fck yap\u0131lan bir\u00e7ok egzersiz, v\u00fccudun \u00f6n k\u0131sm\u0131ndaki core kaslara odaklan\u0131yor. G\u00fc\u00e7l\u00fc bir kar\u0131n, ho\u015f g\u00f6r\u00fcnen kar\u0131n kaslar\u0131, s\u0131k\u0131 ve \u015fekilli \u00f6n kol elbette \u00e7ekici oluyor ancak s\u0131rt ve bel kaslar\u0131 da ayn\u0131 \u00f6zeni hak ediyor. \u00d6zellikle s\u00f6z konusu olan beden sa\u011fl\u0131\u011f\u0131, duru\u015f ve sakatl\u0131k riski oldu\u011funda, s\u0131rt ve bel kaslar\u0131na da egzersizlerle odaklanma gereksinimi ortaya \u00e7\u0131k\u0131yor. Sadece \u00f6ndeki kaslara a\u011f\u0131rl\u0131k vererek spor yapmak zaman i\u00e7inde beden formunda bozulmalara, duru\u015fta sorunlara, kas ve eklem a\u011fr\u0131lar\u0131na sebep oluyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u0131rt kaslar\u0131 birka\u00e7 farkl\u0131 b\u00f6lgeden meydana geliyor. S\u0131rt kaslar\u0131n\u0131n anatomisinden s\u00f6z ederken koltuk alt\u0131ndan bele kadar uzanan lat b\u00f6lgeleri, orta \u00fcst s\u0131rtta yer alan d\u00f6rtgen k\u0131s\u0131mlar, boynumuzun ortas\u0131ndan s\u0131rt\u0131m\u0131za kadar uzanan kaslar ve omurgam\u0131z boyunca uzanan kas grubu konuya dahil oluyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u015eekilli bir s\u0131rt, g\u00fc\u00e7l\u00fc bir g\u00f6vde, dik bir omurga ile sen de duru\u015f bozukluklar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsin. S\u0131rt egzersizlerinin illa a\u011f\u0131r aletlerle spor salonlar\u0131nda yapabilece\u011fini d\u00fc\u015f\u00fcn\u00fcyorsan yan\u0131l\u0131yorsun. Evde yap\u0131labilecek kolay ve etkili bir\u00e7ok s\u0131rt egzersizi bulunuyor, \u00fcstelik ekipman da gerekmiyor.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Evde S\u0131rt Egzersizlerinin Faydalar\u0131 Nelerdir?\u00a0<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt kaslar\u0131n\u0131n kuvvetsiz olmas\u0131 omuzlar\u0131n \u00f6ne d\u00fc\u015fmesine neden g\u00f6steriliyor. \u00d6ne do\u011fru yuvarlanm\u0131\u015f omuzlar kambur g\u00f6r\u00fcn\u00fcme zemin haz\u0131rl\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boyun b\u00f6lgesinde kal\u0131nla\u015fma, kamburla\u015fma ba\u015flayabiliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alt ve orta s\u0131rt kaslar\u0131n\u0131n zay\u0131fl\u0131\u011f\u0131 bel a\u011fr\u0131s\u0131na neden g\u00f6steriyor. Omurga ve pelviste zay\u0131fl\u0131k, en k\u00fc\u00e7\u00fck bir harekette bel tutulmas\u0131na kap\u0131 aral\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt kaslar\u0131 kuvvetsiz oldu\u011funda v\u00fccut denge sa\u011flamakta zorlan\u0131yor. S\u00fcrekli a\u011fr\u0131, tutulma, incinme sorunlar\u0131 daha s\u0131k g\u00f6r\u00fcl\u00fcyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sadece kar\u0131n kaslar\u0131na odaklanarak \u00e7al\u0131\u015fmak zay\u0131f s\u0131rt kaslar\u0131n\u0131 s\u0131k\u0131la\u015ft\u0131rmamak, bel omurlar\u0131nda ve disklerde yaralanmalara neden olabiliyor.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2033\" aria-describedby=\"caption-attachment-2033\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2033\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-elina-fairytale-3823063.jpg\" alt=\"Evde S\u0131rt Egzersizlerinin Faydalar\u0131 Nelerdir?\u00a0\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-elina-fairytale-3823063.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-elina-fairytale-3823063-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-elina-fairytale-3823063-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-2033\" class=\"wp-caption-text\">Evde S\u0131rt Egzersizlerinin Faydalar\u0131 Nelerdir?<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boyunda kal\u0131nla\u015fma ve kamburla\u015fma ba\u015f a\u011fr\u0131s\u0131, duru\u015f nedeniyle di\u015f yap\u0131s\u0131nda ve \u00e7ene formunda bozukluk, erken ya\u015flanma gibi sonu\u00e7lar do\u011furabiliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt egzersizleri, yaln\u0131z kaslar\u0131 g\u00fc\u00e7lendirmekle kalm\u0131yor s\u0131rt b\u00f6lgesindeki fazla ya\u011flanman\u0131n da hafiflemesine, incelme ve zay\u0131flamaya yard\u0131mc\u0131 oluyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt egzersizleri ile fasyada yumu\u015fama ve dokuda esnekle\u015fme meydana geliyor. Hareket k\u0131s\u0131tl\u0131l\u0131\u011f\u0131na neden olan sert dokular yumu\u015fayarak bedenin daha esnek, \u00f6zg\u00fcr olmas\u0131na destek veriyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt egzersizleri boyun daha uzun g\u00f6r\u00fcnmesine destek veriyor. E\u011fer <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/boy-uzatma-egzersizleri\/\"><span style=\"font-weight: 400;\">etkili boy uzatma egzersizleri <\/span><\/a><span style=\"font-weight: 400;\">ar\u0131yorsan di\u011fer blog yaz\u0131m\u0131z\u0131 inceleyebilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Superman Hareketi Nas\u0131l Yap\u0131l\u0131r?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hareket i\u00e7in \u00f6ncelikle mat\u0131n \u00fczerine y\u00fcz\u00fcst\u00fc uzanmal\u0131s\u0131n. Ard\u0131ndan ellerini ileriye do\u011fru uzatmal\u0131, bu s\u0131rada kollar\u0131n\u0131 b\u00fckmemelisin. Ard\u0131ndan bacaklar\u0131n\u0131, kollar\u0131n\u0131 ve g\u00f6\u011fs\u00fcn\u00fc kald\u0131rabildi\u011fi kadar kald\u0131rarak sadece karn\u0131n\u0131n ve pelvis b\u00f6lgesinin yerle temas etmesini sa\u011flamal\u0131s\u0131n. Bu \u015fekilde 3-5 saniye durduktan sonra ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nebilir ve hareketi tekrar edebilirsin. S\u00fcpermen hareketi s\u0131ras\u0131nda yukar\u0131 kalkarken nefes vermeli, a\u015fa\u011f\u0131 inerken nefes almal\u0131s\u0131n. S\u00fcpermen hareketi olduk\u00e7a kolay g\u00f6r\u00fcnse de en etkili s\u0131rt \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor ve s\u0131rt \u00e7al\u0131\u015fan ki\u015filerin egzersiz rutinlerinde mutlaka yer al\u0131yor. Ba\u015flang\u0131\u00e7 seviyesinde 10 tekrardan 2 set yaparak zaman i\u00e7inde tekrar ve say\u0131y\u0131 art\u0131rabilirsin. S\u00fcpermen hareketini ortalama 2-3 set halinde, 10-15 tekrar ile ger\u00e7ekle\u015ftirebilirsin.\u00a0<\/span><\/p>\n<figure id=\"attachment_2035\" aria-describedby=\"caption-attachment-2035\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2035\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-marta-wave-6454196-1.jpg\" alt=\"Superman Hareketi Nas\u0131l Yap\u0131l\u0131r?\u00a0\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-marta-wave-6454196-1.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-marta-wave-6454196-1-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-marta-wave-6454196-1-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-2035\" class=\"wp-caption-text\">Superman Hareketi Nas\u0131l Yap\u0131l\u0131r?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Bird Dog Hareketi Nas\u0131l Yap\u0131l\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">S\u0131rt\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rken kal\u00e7a ve bacak kaslar\u0131na da destek olan bird dog move i\u00e7in \u00f6ncelikle mat \u00fcst\u00fcnde diz ve ellerinin \u00fczerinde durmal\u0131s\u0131n. K\u00f6pek pozisyonu olarak anabilece\u011fimiz bu hareketin ard\u0131ndan sa\u011f aya\u011f\u0131n\u0131 kald\u0131rarak geriye do\u011fru d\u00fcz bir \u015fekilde uzatmal\u0131s\u0131n. Bu s\u0131rada sol kolunu hi\u00e7 k\u0131rmadan, yere paralel vaziyette tutmal\u0131s\u0131n. Hareketsiz bir \u015fekilde 2-3 saniye durduktan sonra yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nebilirsin. Devam\u0131nda, hareketin ayn\u0131s\u0131n\u0131 sol baca\u011f\u0131n ve sa\u011f kolun i\u00e7in yapmaya devam edebilirsin. Hareket esnas\u0131nda uzataca\u011f\u0131n bacak ve kollar\u0131n\u0131n \u00e7apraz olmas\u0131na dikkat etmelisin. Her taraf i\u00e7in 10 tekrardan 3 set olarak hareketi tekrar edebilirsin.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">K\u00f6pr\u00fc Hareketi Nas\u0131l Yap\u0131l\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bridge ad\u0131yla an\u0131lan k\u00f6pr\u00fc hareketini yapmak i\u00e7in mat\u0131n \u00fcst\u00fcnde s\u0131rt\u00fcst\u00fc uzanmal\u0131s\u0131n. Ayak tabanlar\u0131n yerde kalacak \u015fekilde dizlerini b\u00fckerek yerde yatmal\u0131, sonra ayaklar\u0131ndan destek alarak, avu\u00e7 i\u00e7lerinle mata tutunarak omuz, bel ve kal\u00e7an\u0131 yerden kald\u0131rmal\u0131s\u0131n. Bu s\u0131rada kollar\u0131n\u0131 yava\u015f\u00e7a y\u00fckseltmen ve d\u00fcmd\u00fcz tutman gerekiyor. G\u00f6vden yukar\u0131dayken ba\u015f\u0131n\u0131n ve boynunun da yerden y\u00fcksekte ve omurgan\u0131n d\u00fcz\u00a0 durmas\u0131 tavsiye ediliyor. Yukar\u0131dayken 2-3 saniye sabit durduktan sonra kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nebilir, hareketi 3 set halinde 12 tekrarla sonland\u0131rabilirsin.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u015e\u0131nav Hareketi Nas\u0131l Yap\u0131l\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nav \u00e7ekmek i\u00e7in y\u00fcksek plank pozisyonu alman yani ellerini omuz geni\u015fli\u011finde a\u00e7\u0131p, ellerinden ve ayak parmaklar\u0131ndan g\u00fc\u00e7 alarak mat \u00fczerinde yere paralel durman gerekiyor. Karn\u0131n s\u0131k\u0131l\u0131, v\u00fccudun dik bir \u015fekilde dururken yava\u015f\u00e7a bedenini al\u00e7altabilirsin. Bu s\u0131rada boynunu b\u00fckmemeli, inerken g\u00f6\u011fs\u00fcn\u00fcn veya karn\u0131n\u0131n yere de\u011fmemesine \u00f6zen g\u00f6stermelisin. Dirseklerin v\u00fccuduna yak\u0131n olmal\u0131. Yere indikten sonra karn\u0131n\u0131 s\u0131kmal\u0131 ve yeri iterek nefes vermeli, y\u00fckselmelisin. Hareketi 10 kez tekrar ederek seti tamamlayabilirsin. Ba\u015flang\u0131\u00e7ta 10 say\u0131l\u0131k tek set yeterli olsa da zaman i\u00e7inde \u00f6nce say\u0131y\u0131 art\u0131rarak, sonra 2-3 sete \u00e7\u0131karak \u00e7al\u0131\u015fman\u0131 zenginle\u015ftirebilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers Blog\u2019ta daha \u00f6nce<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/etkili-sinav-cekmenin-ipuclari\/\"><span style=\"font-weight: 400;\"> etkili \u015f\u0131nav \u00e7ekmenin ipu\u00e7lar\u0131 <\/span><\/a><span style=\"font-weight: 400;\">ve detaylar\u0131n\u0131 seninle payla\u015fm\u0131\u015ft\u0131k. Dilersen \u00e7ok daha detayl\u0131 bir \u015fekilde hareketi blog yaz\u0131m\u0131zdan inceleyebilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Di\u011fer s\u0131rt egzersizleri i\u00e7in Skechers\u2019\u0131n senin i\u00e7in \u00f6zel haz\u0131rlad\u0131\u011f\u0131 post\u00fcr d\u00fczeltme videosuna bakabilirsin:\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Post\u00fcr D\u00fczeltme | Duru\u015f Bozuklu\u011fu i\u00e7in Hareketler\" width=\"474\" height=\"267\" src=\"https:\/\/www.youtube.com\/embed\/0qxmlxjmRpM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><span style=\"font-weight: 400;\">Evde S\u0131rt Egzersizleri Yaparken Dikkat Edilmesi Gerekenler Nelerdir?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">S\u0131rt \u00e7al\u0131\u015f\u0131rken daha verimli sonu\u00e7 almak ve sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in \u015fu noktalara \u00f6zen g\u00f6stermelisin:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Denge kurmana yard\u0131mc\u0131 olacak erkek veya<\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-sneakers-c-1012?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=1012\"><span style=\"font-weight: 400;\"> kad\u0131n sneakers<\/span><\/a><span style=\"font-weight: 400;\"> giyebilirsin. Ayakkab\u0131lar\u0131n\u0131n esnek olmas\u0131na, yer tutu\u015funun sa\u011flaml\u0131\u011f\u0131na ve hafifli\u011fine dikkat etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A\u011f\u0131rl\u0131k program\u0131 \u00e7al\u0131\u015facaksan mutlaka doktor kontrol\u00fcnden ge\u00e7meli ve bedeninin a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmaya elveri\u015fli olup olmad\u0131\u011f\u0131n\u0131 \u00f6\u011frenmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt egzersizinin \u00f6ncesinde 10-15 dakika kadar \u0131s\u0131nma, sonras\u0131nda ayn\u0131 s\u00fcre zarf\u0131nda so\u011fuma \u00e7al\u0131\u015fmalar\u0131 yapmal\u0131s\u0131n. Esneme, a\u00e7ma ve germe hareketleri yaparak bedenini spora haz\u0131rlamal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketler s\u0131ras\u0131nda bedeninin s\u0131n\u0131rlar\u0131n\u0131 fark\u0131na varmal\u0131 ve hen\u00fcz hareket i\u00e7in haz\u0131r de\u011filsen kendini zorlamamal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c7al\u0131\u015fmalar s\u0131ras\u0131nda ba\u015f d\u00f6nmesi, mide bulanmas\u0131, g\u00f6z kararmas\u0131, g\u00f6\u011f\u00fcs s\u0131k\u0131\u015fmas\u0131 hissedersen hemen bir sa\u011fl\u0131k kurulu\u015funa ba\u015fvurmal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egzersiz \u00e7al\u0131\u015fmalar\u0131 s\u0131ras\u0131nda<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/protein-iceren-besinler-nelerdir\/\"><span style=\"font-weight: 400;\"> protein i\u00e7eren besinler<\/span><\/a><span style=\"font-weight: 400;\"> t\u00fcketerek kas olu\u015fumuna destek verebilirsin. Ayr\u0131ca spor \u00f6ncesi yeterli karbonhidrat almay\u0131 unutmamal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evde s\u0131rt egzersizleri yaparken \u00fczerindeki k\u0131yafetlerin sana konfor sa\u011flad\u0131\u011f\u0131ndan emin olmal\u0131s\u0131n. \u00c7ok dar veya bol olmayan<\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-spor-tisort-c-2102?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=2102\"><span style=\"font-weight: 400;\"> spor ti\u015f\u00f6rt<\/span><\/a><span style=\"font-weight: 400;\"> ve <\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-spor-sortlar-c-2105?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=2105\"><span style=\"font-weight: 400;\">spor \u015fort <\/span><\/a><span style=\"font-weight: 400;\">ile \u00e7al\u0131\u015fmay\u0131 tercih edebilirsin. K\u0131yafetlerin nem ve transferi sa\u011flamas\u0131na, hafif olmas\u0131na \u00f6zen g\u00f6stermelisin.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Skechers birbirinden haval\u0131 ve konforlu k\u0131yafetleri, klasikle\u015fen <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?renk=siyah&amp;utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=6004\"><span style=\"font-weight: 400;\">siyah spor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> ve <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?renk=beyaz&amp;utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=6004\"><span style=\"font-weight: 400;\">beyaz spor ayakkab\u0131 <\/span><\/a><span style=\"font-weight: 400;\">modelleriyle evde egzersiz yapanlar\u0131n tercihi oluyor. Ayr\u0131ca rengarenk ayakkab\u0131 ve giysiler de Skechers spor koleksiyonu aras\u0131nda seni bekliyor. Rahatl\u0131\u011f\u0131 \u00f6nceleyen tasar\u0131mlar\u0131 ve modern detaylar\u0131yla egzersiz s\u0131ras\u0131nda kendini iyi hissetmen i\u00e7in sana yard\u0131mc\u0131 olan modelleri inceleyebilir, hemen sipari\u015f verebilirsin. Skechers\u2019\u0131n yeni sezon modellerini en avantajl\u0131 fiyatlar ve \u00e7ok say\u0131da se\u00e7enekle Skechers.com.tr adresinde bulabilirsin. Sen de hemen Skechers\u2019a gel, s\u0131rt egzersizleri yaparken sana konfor sunacak spor giyim ve ayakkab\u0131 tasar\u0131mlar\u0131na hemen sahip ol!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bedenimizin dik durmas\u0131n\u0131 sa\u011flayan, en \u00f6nemli par\u00e7alar\u0131ndan biri ku\u015fkusuz s\u0131rt b\u00f6l\u00fcm\u00fc. Kaslar\u0131m\u0131z\u0131n, omurgalar\u0131m\u0131z\u0131n ve fasya dokusunun sa\u011fl\u0131kl\u0131 kalmas\u0131 i\u00e7in s\u0131rt egzersizleri b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Ancak aktif spor yapan bir\u00e7ok ki\u015fi dahi, s\u0131rt egzersizlerinin \u00f6nemini fark etmeden v\u00fccudun \u00f6n k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 tercih edebiliyor. K\u0131saca, g\u00fcnl\u00fck yap\u0131lan bir\u00e7ok egzersiz, v\u00fccudun \u00f6n k\u0131sm\u0131ndaki core kaslara odaklan\u0131yor. G\u00fc\u00e7l\u00fc bir [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2032,"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>Evde Ekipmans\u0131z S\u0131rt Egzersizleri - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Ekipmans\u0131z s\u0131rt egzersizleri ile sen de s\u0131rt\u0131n\u0131 kuvvetlendirebilirsin. 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