{"id":2040,"date":"2021-08-24T18:45:59","date_gmt":"2021-08-24T18:45:59","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2040"},"modified":"2021-08-24T18:45:59","modified_gmt":"2021-08-24T18:45:59","slug":"etkili-pilates-hareketleri-nelerdir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/etkili-pilates-hareketleri-nelerdir\/","title":{"rendered":"Etkili Pilates Hareketleri Nelerdir?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pilates, kolay \u00f6\u011frenilen, h\u0131zla etki g\u00f6steren, v\u00fccudu \u015fekillendirmeye yard\u0131mc\u0131 olan ve \u00e7ok fazla aksesuar gerektirmeden yap\u0131labilen bir egzersiz t\u00fcr\u00fc olarak kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor. Daha fit bir beden, zindelik hissi ve sa\u011fl\u0131kl\u0131 ya\u015fam hedefi i\u00e7in sen de pilatesten destek alabilirsin. Hen\u00fcz pilates ile tan\u0131\u015fanlardan de\u011filsen \u00f6nerilerimize dikkat vererek ba\u015flang\u0131\u00e7 a\u015famas\u0131 i\u00e7in yol haritan\u0131 \u00e7izebilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates egzersizinin temel yap\u0131 ta\u015flar\u0131 aras\u0131nda nefes ve hareketler yer al\u0131yor. 21. y\u00fczy\u0131lla beraber pop\u00fclerle\u015fen pilates egzersizinde, hareketlere e\u015f zamanl\u0131 olarak nefes al\u0131p veriliyor.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates nefesi hakk\u0131nda detayl\u0131 bilgiye videomuzdan ula\u015fabilirsin:\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Pilates Nefesi Nas\u0131l Al\u0131n\u0131r?\" width=\"474\" height=\"267\" src=\"https:\/\/www.youtube.com\/embed\/SUqdiTrbPyg?start=2&#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;\">Pilatesin temel hedefi kaslar\u0131 uzatmak ve core kaslar\u0131 kuvvetlendirmek olarak \u00f6zetlenebiliyor. Her ya\u015ftan ki\u015fi i\u00e7in uygun olan \u00e7al\u0131\u015fmalar\u0131 spor salonunda yapabilece\u011fin gibi evde de uygulayabilirsin. Zira klasik pilates i\u00e7in b\u00fcy\u00fck maliyetli, \u00e7ok yer kaplayan, hantal aksesuar ve aletler kullan\u0131lm\u0131yor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ekipmans\u0131z pilates yapmak i\u00e7in haz\u0131rsan uzman e\u011fitmenimiz ile sen de hemen pilatese ba\u015flayabilirsin:\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?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Pilates yaparken aksesuar kullan\u0131m\u0131 elbette verimi art\u0131r\u0131yor. Top, lastik, \u00e7ember gibi ekipmanlar \u00e7al\u0131\u015fmalar\u0131n daha etkili olmas\u0131na yard\u0131mc\u0131 oluyor. Bu \u00e7al\u0131\u015fmalar \u0131\u015f\u0131\u011f\u0131nda, bedenin daha uzun kaslara sahip, daha dik duran, koordineli bir hale gelmesi bekleniyor. D\u00fc\u015f\u00fck yo\u011funluklu egzersizler aras\u0131nda kategorize edilen<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/pilates-ile-incelme\/\"><span style=\"font-weight: 400;\"> pilates ile incelmek<\/span><\/a><span style=\"font-weight: 400;\">, \u015fekillenmek de m\u00fcmk\u00fcn.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pilatese Nas\u0131l Ba\u015flan\u0131r?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00d6ncelikle pilatesin reformer ad\u0131 verilen aletli bir \u00e7e\u015fidi ve klasik mat \u00fczerinde yap\u0131lan formu bulunuyor. Reformer pilates bug\u00fcn bizim konumuz de\u011fil, alet bir hayli y\u00fcksek maliyetli ve yer kaplayan bir ara\u00e7 oldu\u011fundan \u00e7o\u011funlukla spor salonlar\u0131nda bulunuyor. Ayr\u0131ca bir\u00e7ok kat\u0131l\u0131mc\u0131 klasik pilateste ilerledikten sonra aletli versiyona ge\u00e7iyor. Klasik, mat \u00fcst\u00fcnde yap\u0131lan pilatese ba\u015flamak i\u00e7in bilmen gereken birka\u00e7 nokta var.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">E\u011fer daha \u00f6nce yoga deneyimin varsa, evinde bulunan matla \u00e7al\u0131\u015fmaya g\u00f6n\u00fcll\u00fc olabilirsin. Ancak yap\u0131lan hareketler gere\u011fi, pilates mat\u0131 yoga mat\u0131ndan daha kal\u0131n oluyor. Pilatese ba\u015flarken pilates \u00e7al\u0131\u015fmalar i\u00e7in tasarlanan kal\u0131n matlar\u0131 tercih ederek daha konforlu hissedebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates \u00e7al\u0131\u015fmalar\u0131n\u0131n her seans\u0131 normalde 45 dakika civar\u0131 s\u00fcr\u00fcyor. Ancak ki\u015finin kondisyonuna ve program\u0131na g\u00f6re 15-20 dakikal\u0131k \u00e7al\u0131\u015fmalarla da ba\u015flayabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2042\" aria-describedby=\"caption-attachment-2042\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2042\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-gustavo-fring-4148929-1.jpg\" alt=\"Pilatese Nas\u0131l Ba\u015flan\u0131r?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-gustavo-fring-4148929-1.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-gustavo-fring-4148929-1-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/pexels-gustavo-fring-4148929-1-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-2042\" class=\"wp-caption-text\">Pilatese Nas\u0131l Ba\u015flan\u0131r?<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates d\u00fc\u015f\u00fck yo\u011funluklu bir \u00e7al\u0131\u015fma olsa ve egzersiz s\u0131ras\u0131nda ki\u015filer zaman zaman \u00e7ok yorulmad\u0131klar\u0131n\u0131 d\u00fc\u015f\u00fcnse de, bir sonraki g\u00fcn v\u00fccutta kas a\u011fr\u0131s\u0131 ve yanma olu\u015fabiliyor. Bu nedenle pilatese ba\u015flamadan \u00f6nce sonraki g\u00fcn a\u011fr\u0131 ya\u015fayabilece\u011fini akl\u0131nda tutabilir, bol s\u0131v\u0131 t\u00fcketerek<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/laktik-asit-nedir-laktik-asitin-zararlari-nelerdir\/\"><span style=\"font-weight: 400;\"> laktik asit<\/span><\/a><span style=\"font-weight: 400;\"> birikiminin \u00f6n\u00fcne ge\u00e7ebilir veya masaj gibi uygulamalarla kaslarda biriken toksinlerin daha h\u0131zl\u0131 da\u011f\u0131lmas\u0131n\u0131 sa\u011flayabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><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 taraf\u0131ndan biliniyor. Pilates hafif bir \u00e7al\u0131\u015fma olarak g\u00f6r\u00fclerek zaman zaman esneme hareketleri ihmal edilebiliyor ancak kesinlikle bu yan\u0131lg\u0131ya d\u00fc\u015fmemelisin. Egzersiz \u00f6ncesi ve sonras\u0131nda muhakkak \u0131s\u0131nma ve so\u011fuma \u00e7al\u0131\u015fmalar\u0131n\u0131 ger\u00e7ekle\u015ftirmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates tek ba\u015f\u0131na etkili olsa da \u00e7ok yo\u011fun bir program\u0131n par\u00e7as\u0131 oldu\u011funda daha iyi verim sa\u011fl\u0131yor. Sen de \u00e7al\u0131\u015fmalar\u0131n\u0131 \u00e7e\u015fitlendirerek pilatesin etkisini daha h\u0131zl\u0131 g\u00f6rebilirsin. \u00d6rne\u011fin haftan\u0131n birka\u00e7 g\u00fcn\u00fc i\u00e7in aktif bir <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/kosu-programi\/\"><span style=\"font-weight: 400;\">ko\u015fu program\u0131 <\/span><\/a><span style=\"font-weight: 400;\">organize edebilir., di\u011fer g\u00fcnlerde <\/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;\">\u00e7al\u0131\u015fabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu bilgilere hakim olduktan sonra diledi\u011fin aksesuarlar\u0131 alarak pilates \u00e7al\u0131\u015fmaya ba\u015flayabilirsin. \u00c7al\u0131\u015faca\u011f\u0131n alan\u0131n hareketlerini k\u0131s\u0131tlamayacak kadar geni\u015f ve bo\u015f olmas\u0131na \u00f6zen g\u00f6sterebilirsin.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Pilates Hareketleri Ne Zaman Yap\u0131lmal\u0131?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Haftada bir g\u00fcn saatlerce pilates yapmak yerine her g\u00fcn 15 dakika kadar antrenman ger\u00e7ekle\u015ftirerek pilates \u00e7al\u0131\u015fmalar\u0131n\u0131n kar\u015f\u0131l\u0131\u011f\u0131n\u0131 alabilirsin. Pilates yapma s\u0131kl\u0131\u011f\u0131 ki\u015finin bedenine g\u00f6re de\u011fi\u015fiyor. E\u011fer seni zorlam\u0131yorsa her g\u00fcn bile pilates yapabilirsin. Ancak uzmanlar egzersizlerin \u00e7e\u015fitlendirilmesini ve haftada 2-3 g\u00fcn pilates yap\u0131lmas\u0131n\u0131 daha uygun g\u00f6r\u00fcyor.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilatesin hemen yemekten sonra ve tok karn\u0131na yap\u0131lmas\u0131 \u00f6nerilmiyor. Hafif bir \u00f6\u011f\u00fcn\u00fcn \u00fczerinden en az 1 saat ge\u00e7tikten sonra uygulamaya ge\u00e7ebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilatesin hemen \u00f6ncesinde s\u00fct \u00fcr\u00fcnleri t\u00fcketmemelisin. S\u00fct, peynir, yo\u011furt gibi yiyecekler spor s\u0131ras\u0131nda sindirim sorunlar\u0131na neden olabiliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spor yap\u0131lan s\u00fcrede yeterince s\u0131v\u0131 almal\u0131s\u0131n. \u00c7ok s\u0131cak g\u00fcnlerde, yeterli s\u0131v\u0131 almad\u0131\u011f\u0131n\u0131 hissetti\u011finde kendini iyi hissedene kadar denge gerektiren, pilates gibi, egzersizlerden uzak durmal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yeterli beslenme sa\u011flayan d\u00f6nemlerde pilates yapmal\u0131s\u0131n. E\u011fer yeteri kadar protein ve karbonhidrat alm\u0131yorsan kas k\u00fctlesinin kayb\u0131na neden olabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2043\" aria-describedby=\"caption-attachment-2043\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2043\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/02.jpg\" alt=\"Pilates Hareketleri Ne Zaman Yap\u0131lmal\u0131?\u00a0\" width=\"828\" height=\"500\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/02.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/02-300x181.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/02-768x464.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-2043\" class=\"wp-caption-text\">Pilates Hareketleri Ne Zaman Yap\u0131lmal\u0131?<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Pilates her ya\u015fta yap\u0131labildi\u011fi gibi uzman g\u00f6zetiminde hamileyken de uygulanabiliyor. Hamile pilatesi i\u00e7in videomuza bakabilirsin. Hareketleri denemeden \u00f6nce doktorundan onay almay\u0131 unutmamal\u0131s\u0131n.\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Hamile Pilatesi | Etkili 10 Hareket\" width=\"474\" height=\"267\" src=\"https:\/\/www.youtube.com\/embed\/X-O4hCvgn2s?start=209&#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;\">\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Pilateste Ne Giyilir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates yaparken do\u011fru k\u0131yafetlerin tercih edilmesi hem konfor hem de g\u00fcvenlik a\u00e7\u0131s\u0131ndan gerekli g\u00f6r\u00fcl\u00fcyor. Ayakta ve mat \u00fczerinde bir\u00e7ok hareketin yer ald\u0131\u011f\u0131 pilates seanslar\u0131 i\u00e7in k\u0131yafet se\u00e7erken \u00f6zenli olmal\u0131s\u0131n. \u00d6ncelikle herhangi bir <\/span><a href=\"https:\/\/www.skechers.com.tr\/ev-kiyafeti-c-1122?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=1122\"><span style=\"font-weight: 400;\">ev k\u0131yafeti <\/span><\/a><span style=\"font-weight: 400;\">ile pilates yapmamal\u0131s\u0131n. \u00dczerine esnek, hava ve nem transferi \u00f6zelli\u011fi olan bir<\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tisort-c-1102?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=1102\"><span style=\"font-weight: 400;\"> kad\u0131n spor ti\u015f\u00f6rt <\/span><\/a><span style=\"font-weight: 400;\">giyebilirsin. K\u0131yafetlerin \u00e7ok bol veya s\u0131kacak kadar dar olmamas\u0131na dikkat etmelisin. <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=1109\"><span style=\"font-weight: 400;\">Kad\u0131n spor tayt <\/span><\/a><span style=\"font-weight: 400;\">gibi bedeni nazik\u00e7e saran, esnek k\u0131yafetleri pilates yaparken tercih edebilirsin. \u0130\u00e7 \u00e7ama\u015f\u0131r\u0131 olarak balenli ve destekli s\u00fctyenler yerine lastikli sporcu s\u00fctyenleri giyebilirsin. G\u00f6\u011f\u00fcslerin desteklenmesi sarkma olmamas\u0131 i\u00e7in b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Elbette ayakkab\u0131 se\u00e7imi de olduk\u00e7a \u00f6nemli. Pilates yaparken, mat hareketleri s\u0131ras\u0131nda genellikle ayakkab\u0131 kullan\u0131lm\u0131yor. \u00c7\u0131plak ayakla \u00e7al\u0131\u015fmalara kat\u0131labilirsin. Ancak denge gerektiren, ayakta yap\u0131lan hareketler esnas\u0131nda, yer tutu\u015funa destek olacak <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-yuruyus-ayakkabilari-c-1002?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=1002\"><span style=\"font-weight: 400;\">y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131<\/span><\/a><span style=\"font-weight: 400;\"> modellerine y\u00f6nelebilirsin.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Etkili Pilates Hareketleri Nelerdir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">En etkili birka\u00e7 pilates egzersizini seninle payla\u015f\u0131yoruz:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ab Scoop: Yar\u0131m mekik olarak da an\u0131lan \u00e7al\u0131\u015fma i\u00e7in \u00f6nce mat \u00fczerine s\u0131rt \u00fcst\u00fc uzanmal\u0131s\u0131n. \u00d6zellikle six pack kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran egzersiz i\u00e7in dizlerini b\u00fckerek, ayaklar\u0131n\u0131 omuz hizas\u0131nda a\u00e7\u0131k bir \u015fekilde yere temas ettirmen gerekiyor. Sonras\u0131nda kollar\u0131n\u0131 ensede kenetleyerek mekik pozisyonu alabilirsin. Ard\u0131ndan kar\u0131n kaslar\u0131n\u0131 hareketlendirecek kadar, yerden hemen hemen 45 derece a\u00e7\u0131yla kalkarak yeniden ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hundred ad\u0131 verilen di\u011fer \u00e7al\u0131\u015fma T\u00fcrk\u00e7e\u2019de 100 ad\u0131yla an\u0131l\u0131yor. Nefesin en \u00f6nemli ara\u00e7 oldu\u011fu uygulama i\u00e7in bacaklar\u0131n\u0131 dizden k\u0131rarak ayaklar\u0131n\u0131 yere paralel olacak \u015fekilde havaya kald\u0131rmal\u0131s\u0131n. Ard\u0131ndan boynunu mekik hareketinde oldu\u011fu gibi kar\u0131n kaslar\u0131n\u0131 s\u0131k\u0131\u015ft\u0131racak kadar havada tutmal\u0131 ve iki yan\u0131nda duran ellerini hafif\u00e7e kald\u0131rmal\u0131s\u0131n. Bacaklar\u0131n\u0131 hareket ettirmeden karn\u0131n\u0131 i\u00e7eri \u00e7ekmen ve s\u0131kman gerekiyor. Ard\u0131ndan 5 kez k\u0131sa aral\u0131klarla burundan nefes al\u0131p her nefeste ellerini indirip kald\u0131rmal\u0131s\u0131n. Sonra 5 kez k\u0131sa aral\u0131klarla nefes vermeli ve nefesin senkronunda kollar\u0131n\u0131 hareket ettirmelisin. 100\u2019e kadar sayarak \u00e7al\u0131\u015fmay\u0131 tamamlayabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Leg Lift olarak an\u0131lan yan yat\u0131p tek bacak kald\u0131rma ba\u015flang\u0131\u00e7 d\u00fczeyi i\u00e7in uygun bir egzersiz. Mat \u00fczerinde yan yatmal\u0131s\u0131n. Elini dirsekten k\u0131rarak \u00fcst kolu yere dayamal\u0131 ve ba\u015f\u0131n\u0131 elinle desteklemelisin. \u00dcstte kalan kolunu kar\u0131n hizas\u0131ndan \u00f6ne alarak yerden destek alabilirsin. Sonra birbirinin \u00fcst\u00fcnde duran bacaklar\u0131n\u0131 hareket ettirmen gerekiyor. \u00dcstteki baca\u011f\u0131n\u0131 90 derece a\u00e7\u0131da kald\u0131r\u0131p indirerek \u00e7al\u0131\u015fmay\u0131 tamamlayabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Di\u011fer pilates hareketleri i\u00e7in<\/span><a href=\"https:\/\/www.youtube.com\/user\/SkechersTR\/videos\"><span style=\"font-weight: 400;\"> Skechers T\u00fcrkiye Youtube<\/span><\/a><span style=\"font-weight: 400;\"> hesab\u0131n\u0131 ziyaret edebilirsin.\u00a0<\/span><\/p>\n<figure id=\"attachment_2044\" aria-describedby=\"caption-attachment-2044\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2044\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/03.jpg\" alt=\"Pilates Hareketleri Nelerdir?\" width=\"828\" height=\"500\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/03.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/03-300x181.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/08\/03-768x464.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-2044\" class=\"wp-caption-text\">Pilates Hareketleri Nelerdir?<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Skechers, <\/span><a href=\"https:\/\/www.skechers.com.tr\/kosu-ayakkabilari-c-6005?utm_source=blog&amp;utm_id=etkili-pilates-hareketleri-nelerdir&amp;utm_term=6005\"><span style=\"font-weight: 400;\">ko\u015fu ayakkab\u0131s\u0131 <\/span><\/a><span style=\"font-weight: 400;\">modelleriyle ko\u015fuda, birbirinden haval\u0131 k\u0131yafetleriyle pilateste, konforlu tasar\u0131mlar\u0131yla g\u00fcn\u00fcn her an\u0131nda seninle. Sen de Skechers\u2019\u0131n \u015f\u0131k ve konforlu tasar\u0131mlar\u0131yla pilatese ba\u015flayabilirsin.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates, kolay \u00f6\u011frenilen, h\u0131zla etki g\u00f6steren, v\u00fccudu \u015fekillendirmeye yard\u0131mc\u0131 olan ve \u00e7ok fazla aksesuar gerektirmeden yap\u0131labilen bir egzersiz t\u00fcr\u00fc olarak kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor. Daha fit bir beden, zindelik hissi ve sa\u011fl\u0131kl\u0131 ya\u015fam hedefi i\u00e7in sen de pilatesten destek alabilirsin. Hen\u00fcz pilates ile tan\u0131\u015fanlardan de\u011filsen \u00f6nerilerimize dikkat vererek ba\u015flang\u0131\u00e7 a\u015famas\u0131 i\u00e7in yol haritan\u0131 \u00e7izebilirsin.\u00a0 Pilates egzersizinin temel [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2041,"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 Pilates Hareketleri Nelerdir? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Etkili pilates hareketleri bedeni s\u0131k\u0131la\u015ft\u0131rarak formda g\u00f6r\u00fcn\u00fcm kazanmas\u0131na yard\u0131mc\u0131 oluyor. 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