{"id":2875,"date":"2023-06-07T20:54:10","date_gmt":"2023-06-07T20:54:10","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2875"},"modified":"2023-06-07T20:54:10","modified_gmt":"2023-06-07T20:54:10","slug":"karin-kasi-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/karin-kasi-nasil-yapilir\/","title":{"rendered":"Kar\u0131n Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?"},"content":{"rendered":"

Sa\u011fl\u0131kl\u0131 bir ya\u015fam ve ideal v\u00fccut \u00f6l\u00e7\u00fclerini yakalamak i\u00e7in d\u00fczenli olarak spor yapmak gerekir. \u00d6zellikle beslenmeye dikkat ederek yap\u0131lan aktiviteler k\u0131sa s\u00fcrede ba\u015far\u0131l\u0131 sonu\u00e7lar ortaya koyar. Herkesin hayal etti\u011fi bir v\u00fccut yap\u0131s\u0131 vard\u0131r. Genellikle hem kad\u0131nlar\u0131n hem de erkeklerin hayallerini s\u00fcsleyen kar\u0131n kaslar\u0131n\u0131 olu\u015fturmak da bunlardan bir tanesidir. Kar\u0131n kas\u0131 olu\u015fturmak d\u00fczenli ve do\u011fru \u015fekilde yap\u0131lan aktivitelerle m\u00fcmk\u00fcnd\u00fcr. Ancak do\u011fru teknikleri bilmek ve istikrarl\u0131 \u015fekilde devam etmek \u015fartt\u0131r. E\u011fer imkan varsa bir spor salonuna yaz\u0131lmak ve program olu\u015fturmak gerekir. Spor salonunda alan\u0131nda uzman ki\u015filerle beraber program olu\u015fturmak, ideal v\u00fccut yap\u0131s\u0131n\u0131 kazanmay\u0131 sa\u011flar. \u0130\u015f ya da yo\u011funluk gibi nedenlerle spor salonuna gidemeyen ki\u015filerin ise \u00fcz\u00fclmesine hi\u00e7 gerek yoktur. \u00c7\u00fcnk\u00fc evde de kar\u0131n kas\u0131 yapmak m\u00fcmk\u00fcnd\u00fcr. Ki\u015finin kendi v\u00fccudunu tan\u0131yarak bir program olu\u015fturmas\u0131 ve uygulamaya koyabilmesi, k\u0131sa zamanda hayal etti\u011fi v\u00fccuda kavu\u015fmas\u0131n\u0131 sa\u011flar.<\/span><\/p>\n

Evde Kar\u0131n Kas\u0131 Yap\u0131labilir Mi?<\/b><\/h3>\n

Yo\u011fun i\u015f temposu, ev i\u015fleri, okul ve farkl\u0131 nedenlerden \u00f6t\u00fcr\u00fc spor salonuna gidemeyen bir\u00e7ok ki\u015fi vard\u0131r. Bu durumda evde spor yapman\u0131n yollar\u0131n\u0131 ara\u015ft\u0131rarak, ideal v\u00fccuda kavu\u015fmay\u0131 ister. Spor salona gidemeyen ki\u015filer, evde \u00e7al\u0131\u015farak da kar\u0131n kas\u0131 yapabilir. Kar\u0131n kas\u0131 yapmak i\u00e7in ortam\u0131n haz\u0131rlanmas\u0131 gerekir. \u0130lk olarak yere spor mat\u0131 serilmeli, yap\u0131lacak sporun t\u00fcr\u00fcne uygun \u015fekilde ekipmanlar temin edilmelidir. Ayr\u0131ca k\u0131yafetlerin ve ayakkab\u0131n\u0131n da spor yapmaya uygun \u00f6zellikte olmas\u0131 olduk\u00e7a \u00f6nemlidir. Kriterlerinize uygun olan <\/span>ko\u015fu ayakkab\u0131s\u0131 modelleri<\/a> aras\u0131ndan se\u00e7im yaparak, aktivitelerinizi daha kolay bir hale getirebilirsiniz. Gereken k\u0131yafetleri de giydikten sonra \u0131s\u0131nma hareketleri ile spora ba\u015flayabilirsiniz. Bir\u00e7ok ki\u015fi sadece kar\u0131n kas\u0131 yapmaya odakland\u0131\u011f\u0131 i\u00e7in esneme ya da \u0131s\u0131nma hareketlerini yapmay\u0131 tercih etmez. Fakat bu tamamen yanl\u0131\u015f bir tutumdur. \u00c7\u00fcnk\u00fc esnemeden yap\u0131lan sporlarda hem v\u00fccut \u00e7ok fazla efor kaybeder hem de yaralanma ya da kazalar meydana gelebilir. Esneme hareketlerini yapt\u0131ktan sonra yava\u015f tempolu hareketlerle kar\u0131n kas\u0131 \u00e7al\u0131\u015fmalar\u0131na ba\u015flayabilirsiniz. Hareketleri yava\u015f yava\u015f artt\u0131rarak hareket etmeniz, v\u00fccudun a\u011fr\u0131madan ideal forma kavu\u015fmas\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca sporun son a\u015famas\u0131nda da so\u011fuma hareketleri yapabilirsiniz. Bu sayede v\u00fccudun s\u0131cakl\u0131\u011f\u0131 ve yorgunlu\u011fu minimum seviyeye inerek, bir sonraki g\u00fcn i\u00e7in spor yapmak daha kolay hale gelir. Spor program\u0131 olu\u015ftururken dinlenmek i\u00e7in de g\u00fcnler ayr\u0131lmas\u0131 gerekir. Genellikle 2 g\u00fcn spor, 1 g\u00fcn dinlenme \u015feklinde haz\u0131rlanan programlar kar\u0131n kas\u0131 i\u00e7in idealdir. Program olu\u015fturmakta zorlanan ki\u015filer, profesyonel birinden yard\u0131m alabilir.<\/span><\/p>\n

Kar\u0131n Kas\u0131 \u0130\u00e7in Yap\u0131labilecek Egzersizler<\/b><\/h3>\n

Kar\u0131n kas\u0131 olu\u015fturmak i\u00e7in kardiyo egzersizleri yaparak i\u015fe ba\u015flamak gerekir. Kardiyo \u201ckardiyovask\u00fcler sistem\u201d olarak da bilinen kalp ve damarlar \u00fczerinde etkili olan egzersizlerden olu\u015fur. Kalp at\u0131\u015f h\u0131zlar\u0131n\u0131 artt\u0131ran bu egzersizler, d\u00fc\u015f\u00fck yo\u011funluklu aktiviteleri i\u00e7erir. Evde yap\u0131labilecek bir\u00e7ok kardiyo egzersizi vard\u0131r. Bunlardan ilki yerinde ko\u015fudur. Kalp at\u0131\u015f h\u0131z\u0131n\u0131 art\u0131ran yerinde ko\u015fu hareketleri i\u00e7in dizleri y\u00fckse\u011fe kald\u0131rmak gerekir. Bu \u015fekilde yap\u0131lan hareketler sonucu insentiye artt\u0131r\u0131l\u0131r. Ard\u0131ndan egzersizlere z\u0131plama ile devam edilir. \u0130ster bir ip yard\u0131m\u0131yla isterseniz de tamamen z\u0131plama hareketleriyle egzersizler yap\u0131l\u0131r. Hareketler, ip atlamaya benzer \u015fekilde tekrarlan\u0131r. Kardiyo hareketlerinin son a\u015famas\u0131 ise jumping jacks egzersizleri olarak bilinen ayak ve ellerle yap\u0131lan hareketlerdir. Ayaklar ve eller ayn\u0131 anda a\u00e7\u0131l\u0131p kapat\u0131larak, hareketler tekrarlan\u0131r. Hareketlere, diren\u00e7 egzersizleri ile devam edilir. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, diren\u00e7 bantlar\u0131, dumbell, kettlebell ile yap\u0131lan egzersizler, kar\u0131n kaslar\u0131n\u0131n olu\u015fmas\u0131n\u0131 sa\u011flar. Devam\u0131nda squat hareketleri ile devam edilir. Squat yaparken, ayaklar omuz geni\u015fli\u011finde a\u00e7\u0131l\u0131r ve eller \u00f6nde tutulur. Kal\u00e7an\u0131n geriye do\u011fru itilmesi sa\u011flan\u0131r. Dizler b\u00fck\u00fcl\u00fc pozisyonda, uyluklar\u0131n paralel hale gelene kadar inmesi i\u00e7in pozisyon al\u0131n\u0131r. Hareketleri yava\u015f yava\u015f yapmak olduk\u00e7a \u00f6nemlidir. Kar\u0131n kas\u0131 egzersizlerinin son a\u015famas\u0131 ise push-up haretkeridir. Yere y\u00fcz\u00fcst\u00fc uzanarak, ellerden yard\u0131m al\u0131n\u0131r. \u015e\u0131nav \u00e7ekerek, kol kaslar\u0131n\u0131 da geli\u015ftirmek m\u00fcmk\u00fcnd\u00fcr. Bu hareketin yan\u0131 s\u0131ra; crunches, bisiklet egzersizi, plank, da\u011f t\u0131rman\u0131\u015f\u0131, bacak kald\u0131rma egzersizlerini de yapmak gerekir. Bahsedilen hareketlerin d\u00fczenli olarak yap\u0131lmas\u0131 kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/span><\/p>\n

Kar\u0131n Kas\u0131 Hareketleri \u0130\u00e7in P\u00fcf Noktalar<\/b><\/h3>\n

Spor yaparken ekipman se\u00e7imine dikkat etmek, v\u00fccuda \u00e7ok fazla y\u00fcklenmemek ve hareketleri uygun \u015fekilde devam ettirmek ve gerekir. \u0130lk olarak ekipman se\u00e7imi hakk\u0131nda bilgi verelim. Bir\u00e7ok farkl\u0131 t\u00fcrden olu\u015fan <\/span>sporcu ayakkab\u0131s\u0131 modelleri<\/a> bulunur. Ayakkab\u0131n\u0131n hava alan ve zeminden g\u00fc\u00e7l\u00fc \u015fekilde tutan \u00f6zellikte olmas\u0131 gerekir. E\u011fer deri ayakkab\u0131 tercih edilmek istenmiyorsa <\/span>vegan ayakkab\u0131 \u00e7e\u015fitleri<\/a> de uygundur. \u015eort ve ti\u015f\u00f6rt\u00fcn ise teri d\u0131\u015far\u0131 atan, hava alan \u00f6zellikte olmas\u0131 olduk\u00e7a \u00f6nemlidir. Erkek ve <\/span>kad\u0131n kap\u00fc\u015fonlu sweatshirt<\/a> modelleri de spor yapmak i\u00e7in idealdir.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Kar\u0131n kas\u0131 hareketleri yaparken, v\u00fccudu a\u015f\u0131r\u0131 zorlamamak olduk\u00e7a \u00f6nemlidir. Baz\u0131 hareketleri yapmak olduk\u00e7a kolay gelirken, baz\u0131lar\u0131 \u00e7ok fazla g\u00fc\u00e7 gerektirir. E\u011fer yapamayaca\u011f\u0131n\u0131z\u0131 hissediyorsan\u0131z zorlaman\u0131z faydadan \u00e7ok zarar verir. Bunun yan\u0131 s\u0131ra; her hareketin do\u011fru bir yap\u0131l\u0131\u015f \u015fekli vard\u0131r. Yanl\u0131\u015f yap\u0131lan hareketler ba\u015fta sakatlanma olmak \u00fczere pek \u00e7ok sak\u0131ncal\u0131 durumu da beraberinde getirir.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Egzersizlerin ilk a\u015famas\u0131 do\u011fru duru\u015ftur. S\u0131rt\u0131n dik, omuzlar\u0131n geride olmas\u0131 gerekir. Ba\u015f dik pozisyonda olmal\u0131d\u0131r. Hareketleri yaparken kar\u0131n kaslar\u0131n\u0131n s\u0131k\u0131 olmas\u0131 olduk\u00e7a \u00f6nemlidir. Ayr\u0131ca nefes al\u0131\u015fveri\u015fini d\u00fczg\u00fcn \u015fekilde yapabilmek de \u00f6nemli detaylar aras\u0131nda yer al\u0131r. Nefesi burundan almak, a\u011f\u0131zdan vermek dikkat edilmesi gereken bir detayd\u0131r. Hareketler kesinlikle ani ve sars\u0131nt\u0131l\u0131 olmamal\u0131d\u0131r. Kar\u0131n kaslar\u0131n\u0131 geli\u015ftirirken d\u00fczenli olarak \u00e7al\u0131\u015fmak olduk\u00e7a \u00f6nemlidir. G\u00fcnde 1 saati ay\u0131rmak \u00e7o\u011fu zaman ba\u015flang\u0131\u00e7 i\u00e7in yeterlidir. Zorluk seviyesi, zamanla artt\u0131r\u0131lmal\u0131d\u0131r. Bu noktada kar\u0131n kaslar\u0131n\u0131n g\u00f6zle g\u00f6r\u00fcn\u00fcr hale gelebilmesi i\u00e7in v\u00fccut ya\u011f\u0131n\u0131 azaltmak \u00f6nemli bir detayd\u0131r. Dolay\u0131s\u0131yla sa\u011fl\u0131kl\u0131 bir beslenme program\u0131 uygulamak da laz\u0131md\u0131r.<\/span><\/p>\n

Alt Kar\u0131n ve \u00dcst Kar\u0131n Egzersizleri<\/b><\/h3>\n

Alt ve \u00fcst kar\u0131n kaslar\u0131n\u0131 hedef alan bir\u00e7ok egzersiz t\u00fcr\u00fc vard\u0131r. Bunlardan ilki alt kar\u0131n egzersizleridir. Alt karn\u0131 hedef alan egzersizler \u015funlard\u0131r: Leg raises (bacak kald\u0131rma), reverse crunches (ters mezirme) hareketleridir.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Bacak kald\u0131rma hareketini yapmak i\u00e7in s\u0131rt \u00fcst\u00fc yere uzan\u0131l\u0131r. Eller ya yanlarda ya da alta konur. \u0130lk etapta kal\u00e7an\u0131n alt\u0131na koyarak hareketleri yapmak tavsiye edilir. Bu sayede hareket biraz daha kolayla\u015f\u0131r. Kar\u0131n kaslar\u0131 s\u0131k\u0131 tutulur ve hareketler, kontrol alt\u0131na al\u0131n\u0131r. Genellikle bu etaba yeni ba\u015flayan ki\u015filer i\u00e7in 3 set yeterlidir. Her sette 10 – 15 kez tekrar edilir. Zamanla hareketlerin say\u0131s\u0131 artt\u0131r\u0131l\u0131r. Ters mezirme hareketinde ise yine s\u0131rt \u00fcst\u00fc yere uzan\u0131l\u0131r ve eller yanlara koyulur. Dizler b\u00fck\u00fcl\u00fcr ve ayaklar yerden hafif\u00e7e yukar\u0131 kalkar. Burada kal\u00e7ay\u0131 kald\u0131r\u0131rken kar\u0131n kaslar\u0131n\u0131 kullanmak gerekir. Bacaklar g\u00f6\u011fse do\u011fru kontroll\u00fc bir \u015fekilde \u00e7ekilir. 3 set 10 tekrar yeterlidir.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u00dcst kar\u0131n egzersizleri ise; crunches (klasik mezirme) ve bisiklet hareketlerinden olu\u015fur. Klasik mezirme hareketlerinde s\u0131rt \u00fcst\u00fc yere uzanarak, dizler b\u00fck\u00fcl\u00fcr. Ayaklar yere yerle\u015ftirilir. Eller ise ya ba\u015f arkas\u0131nda ya da g\u00f6\u011f\u00fcs \u00fczerinde tutulur. Ba\u015f ve omuzlar yere do\u011fru kald\u0131r\u0131l\u0131r ve kar\u0131n kaslar\u0131 s\u0131k\u0131l\u0131r. 3 x 10 – 15 tekrar yap\u0131l\u0131r.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Bisiklet egzersizinde s\u0131rt \u00fcst\u00fc uzan\u0131l\u0131r. Eller ba\u015f arkas\u0131nda birle\u015fir. Sa\u011f diz g\u00f6\u011f\u00fcse \u00e7ekilirken, sol dirsek sa\u011f dize yakla\u015ft\u0131r\u0131l\u0131r. Ard\u0131ndan ayn\u0131 hareketler sol taraf i\u00e7in de tekrarlan\u0131r. 3 set yapmak tavsiye edilir.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Sa\u011fl\u0131kl\u0131 bir ya\u015fam ve ideal v\u00fccut \u00f6l\u00e7\u00fclerini yakalamak i\u00e7in d\u00fczenli olarak spor yapmak gerekir. \u00d6zellikle beslenmeye dikkat ederek yap\u0131lan aktiviteler k\u0131sa s\u00fcrede ba\u015far\u0131l\u0131 sonu\u00e7lar ortaya koyar. Herkesin hayal etti\u011fi bir v\u00fccut yap\u0131s\u0131 vard\u0131r. Genellikle hem kad\u0131nlar\u0131n hem de erkeklerin hayallerini s\u00fcsleyen kar\u0131n kaslar\u0131n\u0131 olu\u015fturmak da bunlardan bir tanesidir. Kar\u0131n kas\u0131 olu\u015fturmak d\u00fczenli ve do\u011fru \u015fekilde […]<\/p>\n","protected":false},"author":1,"featured_media":2883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23],"tags":[],"yoast_head":"\nKar\u0131n Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Kar\u0131n kas\u0131n\u0131n nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 \u00f6\u011frenebilir ve evde kar\u0131n kas\u0131 yapma tekniklerini inceleyebilirsiniz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.skechers.com.tr\/blog\/karin-kasi-nasil-yapilir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kar\u0131n Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Skechers Blog\" \/>\n<meta property=\"og:description\" content=\"Kar\u0131n kas\u0131n\u0131n nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 \u00f6\u011frenebilir ve evde kar\u0131n kas\u0131 yapma tekniklerini inceleyebilirsiniz.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.skechers.com.tr\/blog\/karin-kasi-nasil-yapilir\/\" \/>\n<meta property=\"og:site_name\" content=\"Skechers Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-07T20:54:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2023\/06\/Evde-Karin-Kasi-Nasil-Yapilir.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Skechers T\u00fcrkiye\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/#website\",\"url\":\"https:\/\/www.skechers.com.tr\/blog\/\",\"name\":\"Skechers Blog\",\"description\":\"Skechers\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.skechers.com.tr\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"tr\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/karin-kasi-nasil-yapilir\/#primaryimage\",\"inLanguage\":\"tr\",\"url\":\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2023\/06\/Evde-Karin-Kasi-Nasil-Yapilir.jpg\",\"contentUrl\":\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2023\/06\/Evde-Karin-Kasi-Nasil-Yapilir.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Kar\u0131n Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/karin-kasi-nasil-yapilir\/#webpage\",\"url\":\"https:\/\/www.skechers.com.tr\/blog\/karin-kasi-nasil-yapilir\/\",\"name\":\"Kar\u0131n Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? 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