{"id":10904,"date":"2024-05-08T00:00:04","date_gmt":"2024-05-08T00:00:04","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10904"},"modified":"2024-05-08T17:18:33","modified_gmt":"2024-05-08T17:18:33","slug":"7-best-core-exercises-for-abs","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-best-core-exercises-for-abs\/","title":{"rendered":"ABS I\u00c7IN 7 EN \u0130YI \u00c7EKIRDEK EGZERSIZLERI"},"content":{"rendered":"<\/p>\n<p>Kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek ve o kar\u0131n band\u0131ndan kurtulmak ister misin? Bir spor salonuna gitmenize veya almak i\u00e7in s\u00fcsl\u00fc egzersiz ekipmanlar\u0131 kullanman\u0131za gerek yok. Tek yapman\u0131z gereken evde bu basit tahta egzersizlerinde ustala\u015fmak ve zinde g\u00f6r\u00fcnmek. Plank egzersizleri omurgan\u0131z\u0131, kar\u0131n kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendiren ve daha g\u00fc\u00e7l\u00fc ve emredici bir duru\u015fa sahip olmas\u0131n\u0131 sa\u011flayan temel egzersizlerdir. Basit bir ifadeyle, daha g\u00fc\u00e7l\u00fc bir duru\u015f kemiklerinizin iyi hizalanm\u0131\u015f oldu\u011fu anlam\u0131na gelir.<\/p>\n<h1>Temel Egzersizler Nelerdir?<\/h1>\n<p>Temel egzersizler v\u00fccut dengesini, esnekli\u011fi ve stabiliteyi geli\u015ftirmeyi ama\u00e7lamaktad\u0131r. Bel, kal\u00e7a, kar\u0131n ve pelvik kaslar\u0131 g\u00fc\u00e7lendirir. \u00c7ekirdek egzersizleri sadece kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmekle kalmaz, ayn\u0131 zamanda genel sa\u011fl\u0131\u011f\u0131n\u0131za da fayda sa\u011flar.<\/p>\n<h1>M\u00fckemmel Kar\u0131n Kaslar\u0131na Sahip Olmak \u0130\u00e7in En \u0130yi 7 Temel Egzersiz<\/h1>\n<p>\u00c7ekirde\u011finiz g\u00f6\u011fs\u00fcn\u00fcz ve kal\u00e7alar\u0131n\u0131z aras\u0131ndaki kaslardan olu\u015fur. Sonu\u00e7lar\u0131 g\u00f6rmek istiyorsan\u0131z, kar\u0131n kaslar\u0131n\u0131z\u0131 her a\u00e7\u0131dan e\u011fitmeniz gerekir. M\u00fckemmel \u015fekilli kar\u0131n kaslar\u0131n\u0131 elde etmek i\u00e7in spor salonuna gitmenize gerek yok. Bu basit \u00e7ekirdek egzersizlerini d\u00fczenli olarak takip edin ve karn\u0131n\u0131zdan kurtulun.<\/p>\n<h2>1. Deadbug<\/h2>\n<p>\u00d6l\u00fc bir b\u00f6cek egzersizi, \u00e7ekirdek, s\u0131rt ve omurga kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmenin etkili bir yoludur. Ayr\u0131ca v\u00fccut duru\u015funuzu, dengenizi iyile\u015ftirir ve bel a\u011fr\u0131s\u0131n\u0131 hafifletir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148459\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Deadbug.jpg\" alt=\"Deadbug\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Kollar\u0131n\u0131z ve bacaklar\u0131n\u0131z tavana bakacak \u015fekilde 90 derece b\u00fck\u00fclm\u00fc\u015f olarak yere d\u00fcz uzan\u0131n.<\/td>\n<\/tr>\n<tr>\n<td>Sol bacakla birlikte sol eli a\u015fa\u011f\u0131 e\u011fin<\/td>\n<\/tr>\n<tr>\n<td>Bunu sa\u011f elinizle ve baca\u011f\u0131n\u0131zla tekrarlay\u0131n.<\/td>\n<\/tr>\n<tr>\n<td>Her iki taraf i\u00e7in 30 saniye devam edin ve 15 saniye dinlendirin.<\/td>\n<\/tr>\n<tr>\n<td>Bunu yeni ba\u015flayanlar olarak 3 ila 5 kez tekrarlay\u0131n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>2. Plank Egzersizi<\/h2>\n<p>Plank egzersizleri kar\u0131n kaslar\u0131n\u0131z\u0131, omurgan\u0131z\u0131 g\u00fc\u00e7lendirir ve v\u00fccut duru\u015funu iyile\u015ftirir. Kalaslar, bu m\u00fckemmel \u015fekilli kar\u0131n kaslar\u0131n\u0131 elde etmenin kolay bir yoludur.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148460\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Plank-Exercise.jpg\" alt=\"Plank Exercise\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Ellerin ve bacaklar\u0131n yerde diz \u00e7\u00f6k.<\/td>\n<\/tr>\n<tr>\n<td>Ellerini d\u0131\u015far\u0131 \u00e7\u0131kar ve bacaklar\u0131n\u0131 uzat.<\/td>\n<\/tr>\n<tr>\n<td>Her hareketi 30 saniye tutun ve 15 saniye dinlendirin<\/td>\n<\/tr>\n<tr>\n<td>Yeni ba\u015flayan biriyseniz egzersizi 5 kez tekrarlay\u0131n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>3. Ters Crunch<\/h2>\n<p>Ters \u00e7\u0131t\u0131rt\u0131 egzersizi kar\u0131n kaslar\u0131n\u0131za daha derine ula\u015f\u0131r ve g\u00fc\u00e7lendirir. Bu egzersiz kar\u0131n kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in sadece v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kullan\u0131r.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148461\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Reverse-Crunch.jpg\" alt=\"Reverse Crunch\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Elleriniz d\u00fcz ve ba\u015f\u0131n\u0131z tavana bakacak \u015fekilde yerde d\u00fcz uyuyun<\/td>\n<\/tr>\n<tr>\n<td>Tavana bakan iki baca\u011f\u0131n\u0131z\u0131 da birlikte kald\u0131r\u0131n.<\/td>\n<\/tr>\n<tr>\n<td>Bunu 1 dakika boyunca yapmaya devam edin<\/td>\n<\/tr>\n<tr>\n<td>15 saniye ara verin<\/td>\n<\/tr>\n<tr>\n<td>Yeni ba\u015flayan biriyseniz 5 kez tekrarlay\u0131n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>4. Ay\u0131 Taramas\u0131<\/h2>\n<p>Ay\u0131 tarama egzersizi, kar\u0131n kaslar\u0131n\u0131 iyile\u015ftirmek i\u00e7in evde yapabilece\u011finiz en iyi \u00e7ekirdek egzersizi yapan hepsi bir antrenmandad\u0131r. Bu egzersiz metabolizman\u0131z\u0131 art\u0131r\u0131r ve kardiyo fitness geli\u015ftirir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148455\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Bear-Crawl.jpg\" alt=\"Bear Crawl\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Ellerin, dizlerin ve ba\u015f\u0131n yere bakacak \u015fekilde diz \u00e7\u00f6k.<\/td>\n<\/tr>\n<tr>\n<td>Dizlerinizi yerden hafif\u00e7e kald\u0131r\u0131n ve elinizin ad\u0131m ad\u0131m \u00f6ne do\u011fru s\u00fcr\u00fcn.<\/td>\n<\/tr>\n<tr>\n<td>Bunu 30 saniye boyunca geriye do\u011fru devam ettirin<\/td>\n<\/tr>\n<tr>\n<td>15 saniye ara verin<\/td>\n<\/tr>\n<tr>\n<td>Yeni ba\u015flayan biriyseniz 5 kez tekrarlay\u0131n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>5. Oturmu\u015f Rotasyon<\/h2>\n<p>Rotasyon egzersizleri v\u00fccut esnekli\u011fini art\u0131r\u0131r, dengeyi sa\u011flar ve omurgan\u0131z\u0131 g\u00fc\u00e7lendirir. Ayr\u0131ca kar\u0131n kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in en iyi egzersizlerden biridir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148462\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Seated-Rotation.jpg\" alt=\"Seated Rotation\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Yere otur.<\/td>\n<\/tr>\n<tr>\n<td>Bacaklar\u0131n\u0131z\u0131 yerden 90 derece kald\u0131r\u0131n ve b\u00fck\u00fcn.<\/td>\n<\/tr>\n<tr>\n<td>Ellerinizi birle\u015ftirin ve kal\u00e7alar\u0131n\u0131z\u0131 \u00f6nce sa\u011fa sonra sola \u00e7evirin.<\/td>\n<\/tr>\n<tr>\n<td>Bunu 30 saniye boyunca yapmaya devam et<\/td>\n<\/tr>\n<tr>\n<td>15 saniye ara verin<\/td>\n<\/tr>\n<tr>\n<td>Yeni ba\u015flayan biriyseniz 5 kez tekrarlay\u0131n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>6. \u00c7apraz V\u00fccut Iso Deadbug<\/h2>\n<p>\u00c7apraz v\u00fccut \u00f6l\u00fc b\u00f6cek egzersizi abs g\u00fcc\u00fcn\u00fc, v\u00fccut dengesini, v\u00fccut duru\u015funu iyile\u015ftirir ve bel a\u011fr\u0131s\u0131n\u0131 azalt\u0131r. Bu ab kaslar\u0131n\u0131 s\u0131kmak ve sert hale getirmek i\u00e7in en basit egzersizlerden biridir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148458\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Cross-Body-Rotation.jpg\" alt=\"Cross Body Rotation\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Ba\u015f\u0131n\u0131z tavana bakacak \u015fekilde yere uzan\u0131n.<\/td>\n<\/tr>\n<tr>\n<td>Sa\u011f baca\u011f\u0131n\u0131z\u0131 b\u00fck\u00fcn ve sol elinizi kullanarak dizinize dokunun.<\/td>\n<\/tr>\n<tr>\n<td>Sol baca\u011f\u0131n\u0131z\u0131 b\u00fck\u00fcn ve sa\u011f elinizi kullanarak dizinize dokunun.<\/td>\n<\/tr>\n<tr>\n<td>30 saniye devam edin<\/td>\n<\/tr>\n<tr>\n<td>15 saniye ara verin<\/td>\n<\/tr>\n<tr>\n<td>Yeni ba\u015flayan biriyseniz 5 kez tekrarlay\u0131n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>7. Bisiklet K\u0131r\u0131nt\u0131s\u0131<\/h2>\n<p>Kal\u00e7a ve kar\u0131n kaslar\u0131n\u0131z\u0131 pedallamay\u0131 ve g\u00fc\u00e7lendirmeyi i\u00e7eren en iyi ve en yayg\u0131n kar\u0131n egzersizi. Ayr\u0131ca, a\u011f\u0131rl\u0131k kald\u0131rma s\u0131ras\u0131nda \u00e7ekirdek kaslar\u0131n\u0131z\u0131 ve omurgan\u0131z\u0131 g\u00fc\u00e7lendirir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-148456\" src=\"https:\/\/cdn-b.medlife.com\/blog\/Bicycle-Crunch.jpg\" alt=\"Bicycle Crunch\" \/><\/figure>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Yere uzan\u0131n ve ellerinizi kulaklar\u0131n\u0131z\u0131n her iki taraf\u0131na yerle\u015ftirin.<\/td>\n<\/tr>\n<tr>\n<td>Ba\u015f\u0131n\u0131z\u0131, omuzlar\u0131n\u0131z\u0131 iki aya\u011f\u0131n\u0131z\u0131 da yerden hafif\u00e7e yukar\u0131 kald\u0131r\u0131n.<\/td>\n<\/tr>\n<tr>\n<td>Bisiklet pedal\u0131 gibi bacaklar\u0131n\u0131z\u0131 pedal \u00e7evirin ve daha sonra ba\u015f\u0131n\u0131z\u0131 soldan sa\u011fa \u00e7evirin.<\/td>\n<\/tr>\n<tr>\n<td>30 saniye boyunca yapmaya devam et<\/td>\n<\/tr>\n<tr>\n<td>15 saniye ara verin<\/td>\n<\/tr>\n<tr>\n<td>Yeni ba\u015flayan biriyseniz 5 kez tekrarlay\u0131n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek ve o kar\u0131n band\u0131ndan kurtulmak ister misin? Bir spor salonuna gitmenize veya almak i\u00e7in s\u00fcsl\u00fc egzersiz ekipmanlar\u0131 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220],"tags":[],"class_list":["post-10904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/abs-1024x576-1.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6817,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/10904","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=10904"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/10904\/revisions"}],"predecessor-version":[{"id":17260,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/10904\/revisions\/17260"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/10907"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=10904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=10904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=10904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}