{"id":2860,"date":"2023-05-08T07:19:20","date_gmt":"2023-05-08T07:19:20","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2860"},"modified":"2023-05-08T07:19:20","modified_gmt":"2023-05-08T07:19:20","slug":"bel-inceltme-hareketleri","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/bel-inceltme-hareketleri\/","title":{"rendered":"Bel inceltme Hareketleri"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0130yi g\u00f6r\u00fcnen insanlar\u0131 di\u011ferlerinden ay\u0131ran temel \u00f6zelliklerden biri ince bir bele sahip olmalar\u0131d\u0131r. \u0130nce bir bel estetik a\u00e7\u0131dan g\u00f6ze daha ho\u015f gelir. \u0130nce olmak ve fit g\u00f6r\u00fcnmek i\u00e7in \u00e7ok \u00e7al\u0131\u015f\u0131r\u0131z. Bel \u00e7evresinde biriken ya\u011flardan tamamen kurtulamay\u0131z. Bu ya\u011flardan kurtulmak istiyorsak bel b\u00f6lgesini hedef alan baz\u0131 egzersizler vard\u0131r. Bel inceltmek i\u00e7in en h\u0131zl\u0131 hareketleri evde, hi\u00e7bir aparat kullanmadan uygulayabilirsiniz. Bel b\u00f6lgesini inceltmeye y\u00f6nelik bu egzersizleri; 1 ay boyunca her g\u00fcn 5 dakika yaparak beldeki incelmeyi fark edebilirsiniz. Bu hareketleri sa\u011fl\u0131kl\u0131 beslenme ve ko\u015fu, ip atlama gibi kardiyo egzersizleri ile desteklerseniz b\u00fcy\u00fck ve olumlu sonu\u00e7lar alman\u0131z m\u00fcmk\u00fcn.<\/span><\/p>\n<h2><b>Bel \u0130nceltme Egzersizleri Nelerdir?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bel \u00e7evresindeki ya\u011flanma \u00e7e\u015fitli nedenlerden kaynaklanabilir. Aileden gelebilir ya da ya\u015fam tarz\u0131 tercihlerinizin bir sonucu olabilir. Ancak beldeki ya\u011flanma metabolik sendrom, diyabet veya dola\u015f\u0131m sistemi hastal\u0131klar\u0131n\u0131n bir i\u015fareti de olabilir. Bu nedenle d\u00fczenli egzersiz yapmaya ba\u015flamadan \u00f6nce beslenme uzmanlar\u0131ndan ve doktorlardan tavsiye alman\u0131z ve kendinizi muayene ettirmeniz tavsiye edilir. Sonras\u0131nda, sa\u011fl\u0131\u011f\u0131n\u0131z \u00fczerinde olumsuz bir etkisi olmayacak \u00e7e\u015fitli egzersizleri evde herhangi bir risk almadan yapabilirsiniz. Bir di\u011fer \u00f6nemli nokta ise egzersize ba\u015flamadan \u00f6nce \u0131s\u0131nma ve esneme hareketleridir. V\u00fccudu egzersize haz\u0131rlamak \u00f6nemlidir. A\u011f\u0131r hareketler yapmadan \u00f6nce kaslar\u0131n uyar\u0131lmas\u0131 gerekir. Is\u0131nmadan sonra as\u0131l egzersiz program\u0131n\u0131za ba\u015flayarak sakatlanmalar\u0131 da \u00f6nleyebilirsiniz. Antrenmandan sonra so\u011fuma egzersizleri yap\u0131lmas\u0131 da tavsiye edilir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ek spor ekipmanlar\u0131na ihtiya\u00e7 duymadan evde antrenman yapabilirsiniz. Ancak antrenman i\u00e7in uygun bir zemin ve v\u00fccudu \u00e7ok fazla s\u0131kmayan k\u0131yafetler se\u00e7meniz tavsiye edilir. Etkili bir antrenman i\u00e7in spor mat\u0131 ya da pilates mat\u0131 tercih edebilirsiniz. Bu \u015fekilde sakatlanmalar\u0131 da \u00f6nleyebilirsiniz. Evde yapabilece\u011finiz bel inceltme egzersizleri \u015fu \u015fekilde s\u0131ralanabilir:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank dumbbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell high pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell side bend<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emekleme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating Knee to Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain Climber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Testere<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mekik<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank<\/span><\/li>\n<\/ul>\n<h2><b>Bel B\u00f6lgesini \u0130nceltmek Zor mudur?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Kad\u0131nlarda ya\u011f\u0131n en \u00e7ok birikti\u011fi yerler bel ve kar\u0131nd\u0131r. D\u00fc\u015f\u00fck kilo kategorisinde olan baz\u0131 ki\u015filerde bile bel \u00e7evresinde ya\u011f bulunabilir. Bu durum ki\u015fiden ki\u015fiye de\u011fi\u015fmekle birlikte fazla ya\u011flar\u0131n birikti\u011fi b\u00f6lge genellikle beldir. Ayr\u0131ca di\u011fer b\u00f6lgelere k\u0131yasla belden ya\u011f eritmek olduk\u00e7a zordur. Bel b\u00f6lgesinde ya\u011f bulunmas\u0131n\u0131n bir\u00e7ok nedeni olabilir. Bunlar aras\u0131nda hormonal fakt\u00f6rler, yava\u015f sindirim ve baz\u0131 sindirim problemleri, fiziksel aktivite eksikli\u011fi, d\u00fczensiz ve yanl\u0131\u015f beslenme, alkol ve yan \u00fcr\u00fcnleri, yo\u011fun stres ve stresli durumlar say\u0131labilir.<\/span><\/p>\n<h2><b>Bel B\u00f6lgesi Nas\u0131l \u0130ncelir?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00fczg\u00fcn bir kar\u0131n ve ince bir bele sahip olmak i\u00e7in yap\u0131lmas\u0131 gereken birka\u00e7 \u015fey bulunur.<\/span><\/p>\n<p><b>Kalori kontroll\u00fc diyet:<\/b><span style=\"font-weight: 400;\"> Kalori kontroll\u00fc, kilo kayb\u0131na uygun, d\u00fczenli bir diyet belin incelmesi i\u00e7in en uygun yollardan birisidir. Diyet listesi yapacak ki\u015filerin, ya\u011f yak\u0131c\u0131 g\u0131dalar\u0131 daha \u00e7ok tercih etmesi gereklidir.\u00a0<\/span><\/p>\n<p><b>Kardiyo egzersizleri:<\/b><span style=\"font-weight: 400;\"> Zay\u0131flamay\u0131 isteyen ki\u015filer kardiyo egzersizleri de tercih edebilirler. \u0130htiya\u00e7lara ve durumlara g\u00f6re en ideal se\u00e7imleri yaparak b\u00fct\u00fcn fitness d\u00fczeylerine uygun egzersizlerin se\u00e7ilmesi gereklidir.<\/span><\/p>\n<p><b>Kuvvet antrenman\u0131:<\/b><span style=\"font-weight: 400;\"> V\u00fccutta ne kadar kas varsa ayn\u0131 do\u011frultuda kalori yak\u0131m\u0131 olur. V\u00fccut dinlense dahi yak\u0131m devam eder.\u00a0<\/span><\/p>\n<p><b>Esneme hareketi:<\/b><span style=\"font-weight: 400;\"> Bel etraf\u0131ndaki kaslar\u0131n esnemesi i\u00e7in, uzanma hareketlerinin yap\u0131lmas\u0131 gerekir. Esnetilen kaslar\u0131n ya\u011f yak\u0131m\u0131 daha \u00e7ok artmaktad\u0131r.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Belinizi inceltmek istiyorsan\u0131z, dengeli bir kardiyo ve kuvvet antrenman\u0131 program\u0131n\u0131 ya\u011f azalt\u0131c\u0131 bir diyet ve esneme egzersizleriyle birle\u015ftirerek v\u00fccudunuzun g\u00f6r\u00fcn\u00fcm\u00fcnde ve hissinde muhtemelen bir iyile\u015fme g\u00f6receksiniz.<\/span><\/p>\n<h2><b>En Etkili Bel \u0130nceltme Hareketleri Nelerdir?<\/b><\/h2>\n<ul>\n<li><span style=\"font-weight: 400;\">Side Bend Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bir elinizde a\u011f\u0131rl\u0131k tutabilir veya bo\u015f ellerinizle hareketi ger\u00e7ekle\u015ftirebilirsiniz. Bo\u015f elinizi belinize yerle\u015ftirin ve a\u011f\u0131rl\u0131\u011f\u0131n \u00fczerine uzanarak belinizi esnetin. Esneme hareketinin ard\u0131ndan sonra ba\u015flang\u0131\u00e7 pozisyonuna tekrar d\u00f6n\u00fcn, nefes al\u0131n ve ayn\u0131 y\u00f6nde bir kere daha uzan\u0131n. Tekrar say\u0131s\u0131n\u0131n ard\u0131ndan di\u011fer ele ge\u00e7in ve ayn\u0131 hareketi di\u011fer taraf\u0131n\u0131z i\u00e7inde yap\u0131n. Bu hareketi 10, 12 ve 15\u2019li tekrarlarla yapmal\u0131s\u0131n\u0131z.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Side Crunch With Leg Lift Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yere yan yat\u0131n ve ayaklar\u0131n\u0131z\u0131 paralel uzat\u0131n. Kolunuzu yerden kalkmayacak \u015fekilde omuz hizas\u0131na, zeminin hemen \u00fcst\u00fcne kadar uzat\u0131n. Di\u011fer elinizin parmaklar\u0131yla ba\u015f\u0131n\u0131z\u0131n yanlar\u0131na dokunun ve ayn\u0131 anda bacaklar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131n. Bu zor geliyorsa, hareketi bacaklar yerdeyken ve yaln\u0131zca v\u00fccudu kald\u0131rarak da yapman\u0131z m\u00fcmk\u00fcnd\u00fcr.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heel Touch Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">S\u0131rt\u0131n\u0131z\u0131 yere yaslay\u0131n ve bel bo\u015flu\u011funu kapatmak i\u00e7in karn\u0131n\u0131z\u0131 s\u0131k\u0131n; kapanmazsa, bo\u015flu\u011fu kapatmak i\u00e7in bir havlu yerle\u015ftirin. Bacaklar\u0131n\u0131z\u0131 dizlerinizden b\u00fck\u00fcn ve omuz geni\u015fli\u011finde a\u00e7\u0131n. Hafif\u00e7e yukar\u0131 do\u011fru kald\u0131r\u0131rken d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak topuklar\u0131n\u0131za dokunmaya veya ula\u015fmaya \u00e7al\u0131\u015f\u0131n.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saw Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yere oturun, bacaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finden biraz daha fazla a\u00e7\u0131n ve \u00f6ne do\u011fru uzat\u0131n. Sa\u011f elinizle sol ayak parmaklar\u0131n\u0131za dokunmaya veya germeye \u00e7al\u0131\u015f\u0131n. Uzan\u0131rken nefes verin ve aya\u011fa kalkarken nefes al\u0131n. Ard\u0131ndan dik oturma pozisyonuna d\u00f6n\u00fcn, \u00f6ne do\u011fru e\u011filin ve di\u011fer tarafta tekrarlay\u0131n.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Plank Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yere sol taraf\u0131n\u0131z\u0131n \u00fczerine uzan\u0131n. Ayaklar\u0131n\u0131z\u0131 \u00fcst \u00fcste koyun ve sa\u011f elinizi belinize veya ba\u015f\u0131n\u0131z\u0131n arkas\u0131na yerle\u015ftirin. Dirse\u011finizden g\u00fc\u00e7 alarak v\u00fccudunuzu kald\u0131rmaya \u00e7al\u0131\u015f\u0131n ve m\u00fcmk\u00fcn oldu\u011funca uzun s\u00fcre bu pozisyonda kal\u0131n veya kald\u0131rd\u0131ktan sonra v\u00fccudunuzu a\u015fa\u011f\u0131 yukar\u0131 hareket ettirin. Di\u011fer tarafa d\u00f6n\u00fcn ve hareketi tekrarlay\u0131n.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian Twist Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yere oturun ve dizlerinizi kendinize \u00e7ekin. Kollar\u0131n\u0131z\u0131 g\u00f6\u011f\u00fcs hizas\u0131n\u0131n bir miktar \u00fczerine do\u011fru uzat\u0131n. Kollar\u0131n\u0131z\u0131 d\u00fcz tutun ve sol baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n, kar\u0131n kaslar\u0131n\u0131z\u0131 kas\u0131n ve g\u00f6vdenizi sola \u00e7evirin. Kollar\u0131n\u0131z\u0131 indirin ve yere yak\u0131n tutun. Ba\u015flang\u0131\u00e7 pozisyonuna tekrar d\u00f6n\u00fcn ve egzersizi di\u011fer taraf\u0131n\u0131z i\u00e7inde tekrarlay\u0131n. Bu hareketi ayaklar\u0131n\u0131z\u0131 yerden kald\u0131rmadan ve foto\u011frafta g\u00f6sterildi\u011fi gibi ellerinizde damb\u0131l veya kettlebell ile yapabilirsiniz.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Criss Cross Crunch Hareketi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dizleriniz b\u00fck\u00fcl\u00fc olarak s\u0131rt \u00fcst\u00fc uzan\u0131n ve \u00f6nce sol dirse\u011finizi yukar\u0131 do\u011fru uzat\u0131n, sa\u011f dizinizi i\u00e7eri \u00e7ekin ve elinizi dizinize do\u011fru uzat\u0131n. Ard\u0131ndan ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn ve egzersizi ters y\u00f6nde tekrarlay\u0131n.<\/span><\/p>\n<h2><b>Evde Yap\u0131lacak Bel \u0130nceltme Hareketleri<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bu ba\u011flamda beli inceltmek i\u00e7in zay\u0131flama kemerleri ya da \u00e7e\u015fitli aksesuarlar bulunmaktad\u0131r. Ancak istenilen sonuca ula\u015fabilmek i\u00e7in bel inceltme hareketlerinin d\u00fczenli olarak ve do\u011fru hedefler g\u00f6z \u00f6n\u00fcnde bulundurularak yap\u0131lmas\u0131 gerekir. Ya\u011f yakmak, sa\u011fl\u0131kl\u0131 ve dengeli bir \u015fekilde kilo vermek ve kas in\u015fa etmek i\u00e7in, metabolizman\u0131z\u0131 aktif tutmak i\u00e7in uygun bir diyet uygulad\u0131\u011f\u0131n\u0131zdan ve d\u00fczenli olarak egzersiz yapt\u0131\u011f\u0131n\u0131zdan emin olman\u0131z \u00f6nemlidir. Bu kurallara uyarsan\u0131z, belirli bir s\u00fcre i\u00e7inde bel b\u00f6lgenizde belirgin bir incelme fark edebilirsiniz. Yakla\u015f\u0131k 5 ila 10 dakika s\u00fcren bel s\u0131k\u0131la\u015ft\u0131rma hareketleri yaparak istedi\u011finiz g\u00f6r\u00fcnt\u00fcye kavu\u015fabilirsiniz. Evde makine olmadan da yapabilece\u011finiz bu hareketleri d\u00fczenli olarak yapt\u0131\u011f\u0131n\u0131zdan emin olmal\u0131s\u0131n\u0131z. Bu hareketleri s\u0131k\u0131 bir programa g\u00f6re g\u00fcn a\u015f\u0131r\u0131 yapt\u0131\u011f\u0131n\u0131z takdirde bir ay i\u00e7erisinde istedi\u011finiz ince bele kavu\u015fabilirsiniz. Bu sayede beli daraltan korselere, \u00e7e\u015fitli cihazlara ve dar pantolonlara ba\u015fvurmak zorunda kalmadan v\u00fccut \u015feklinize kavu\u015fabilirsiniz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Baz\u0131 <a href=\"https:\/\/www.skechers.com.tr\/goodyear-ayakkabi-c-6317?utm-source=content&amp;utm_medium=blog&amp;utm-camping=bel-inceltme-hareketleri&amp;utm_term=6317\">Goodyear ayakkab\u0131lar<\/a> egzersiz ayakkab\u0131s\u0131 olarak \u00fcretilmektedir. Ancak dikkat edilmesi gereken bir konu olarak b\u00fcy\u00fck numara ayakkab\u0131 almaman\u0131z gerekir. <a href=\"https:\/\/www.skechers.com.tr\/buyuk-numara-ayakkabi-c-6318?utm-source=content&amp;utm_medium=blog&amp;utm-camping=bel-inceltme-hareketleri&amp;utm_term=6318\">B\u00fcy\u00fck numara ayakkab\u0131lar<\/a> egzersiz yaparken aya\u011f\u0131n\u0131zdan \u00e7\u0131kma gibi problemler ya\u015fat\u0131r ve egzersiziniz yar\u0131m kal\u0131r. Di\u011fer dikkat edilecek bir konu ise <a href=\"https:\/\/www.skechers.com.tr\/yazlik-ayakkabi-c-6311?utm-source=content&amp;utm_medium=blog&amp;utm-camping=bel-inceltme-hareketleri&amp;utm_term=6311\">yazl\u0131k ayakkab\u0131 modelleri<\/a> ile egzersiz yapmamas\u0131d\u0131r. B\u00f6yle bir durumda aya\u011f\u0131n\u0131z hasar alma gibi problemler ya\u015faman\u0131z m\u00fcmk\u00fcnd\u00fcr. Bir\u00e7ok kad\u0131n atlet bu noktalara da dikkat eder ve kendileri i\u00e7in en uygun ayakkab\u0131y\u0131 se\u00e7erler.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130yi g\u00f6r\u00fcnen insanlar\u0131 di\u011ferlerinden ay\u0131ran temel \u00f6zelliklerden biri ince bir bele sahip olmalar\u0131d\u0131r. \u0130nce bir bel estetik a\u00e7\u0131dan g\u00f6ze daha ho\u015f gelir. \u0130nce olmak ve fit g\u00f6r\u00fcnmek i\u00e7in \u00e7ok \u00e7al\u0131\u015f\u0131r\u0131z. Bel \u00e7evresinde biriken ya\u011flardan tamamen kurtulamay\u0131z. Bu ya\u011flardan kurtulmak istiyorsak bel b\u00f6lgesini hedef alan baz\u0131 egzersizler vard\u0131r. Bel inceltmek i\u00e7in en h\u0131zl\u0131 hareketleri evde, hi\u00e7bir [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2861,"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>Bel inceltme Hareketleri - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Bel b\u00f6lgesi ya\u011flardan kurtulmak istiyorsak bel b\u00f6lgesini hedef alan bir\u00e7ok egzersizler vard\u0131r. 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