{"id":14066,"date":"2024-08-22T00:00:35","date_gmt":"2024-08-22T00:00:35","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14066"},"modified":"2024-08-27T16:13:35","modified_gmt":"2024-08-27T16:13:35","slug":"yoga-asanas-to-reduce-belly-fat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/yoga-asanas-to-reduce-belly-fat\/","title":{"rendered":"G\u00d6BEK YA\u011eINI AZALTMAK I\u00c7IN YOGA ASANALARI"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/yoga-to-reduce-belly-fat-inforgraphic.jpg\" alt=\"Yoga To Reduce Belly Fat Inforgraphic\" \/><\/figure>\n<p><span>V\u00fccudun belirli b\u00f6lgelerinde biriken ya\u011f sert kurabiyeler olabilir ve karn\u0131n\u0131z\u0131n etraf\u0131nda zay\u0131flamak istiyorsan\u0131z, yap\u0131lacak tek \u015fey \u00fczerinde stres yapmadan d\u00fczenli olarak egzersiz yapmakt\u0131r. Ve faturaya tam olarak uyan nedir?\u00a0<strong>G\u00f6bek ya\u011f\u0131n\u0131 azaltmak i\u00e7in yoga!<\/strong><\/span><\/p>\n<p>D\u00fczenli olarak yoga yapmak sadece beden i\u00e7in de\u011fil, zihin ve ruh i\u00e7in de \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 sunabilir. Esnekli\u011fi art\u0131rmak ve kas g\u00fcc\u00fcn\u00fc ve tonunu art\u0131rman\u0131n yan\u0131 s\u0131ra, baz\u0131 yoga asanalar\u0131\u00a0<strong>ya\u011f yakmaya etkili bir \u015fekilde<\/strong>yard\u0131mc\u0131 olabilir.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/bhujangasana-yoga-to-reduce-belly-fat.jpg\" alt=\"Yoga to reduce belly fat\" \/><\/figure>\n<p>\u00a0<\/p>\n<h2 id=\"cobra pose or bhujangasana\"><strong>Kobra Pozu veya Bhujangasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/navasana-yoga-to-reduce-belly-fat.jpg\" alt=\"\" \/><\/figure>\n<p>G\u00f6bek\u00a0<strong>ya\u011f\u0131n\u0131 azaltmaya yard\u0131mc\u0131 rasyonunun<\/strong>yan\u0131 s\u0131ra, kobra pozu kab\u0131zl\u0131k gibi sindirim rahats\u0131zl\u0131klar\u0131n\u0131 da tedavi eder. Bu asana \u00f6zellikle s\u0131rt a\u011fr\u0131s\u0131 ve solunum\u00a0<strong>bozukluklar\u0131ndan muzdarip<\/strong>\u00a0bireyler i\u00e7in m\u00fckemmeldir.<br \/>Bu asanay\u0131 ger\u00e7ekle\u015ftirmek i\u00e7in, aln\u0131n yerde ve avu\u00e7 i\u00e7leri omuzlar\u0131n alt\u0131nda olacak \u015fekilde karn\u0131n\u0131z\u0131n \u00fczerine d\u00fcz bir \u015fekilde uzan\u0131n.<br \/>S\u0131rt ve g\u00f6bek kaslar\u0131n\u0131 kullanarak, nefes al\u0131rken v\u00fccudunuzu yava\u015f\u00e7a yerden kald\u0131r\u0131n. Omuz b\u0131\u00e7aklar\u0131n\u0131 s\u0131rt\u0131n\u0131za bast\u0131rarak kollar\u0131n\u0131z\u0131 d\u00fczeltin. Tavana bakarken boynunuzu uzat\u0131n. Kal\u00e7alar\u0131n\u0131 birka\u00e7 santim yerden kald\u0131r. Bu pozisyonu 15-30 saniye tutun; nefes verin ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/p>\n<p><span><strong>\u0130pucu:<\/strong>\u00a0<em>Solunum bozukluklar\u0131n\u0131z ve s\u0131rt a\u011fr\u0131n\u0131z varsa\u00a0<strong>g\u00f6bek ya\u011f\u0131n\u0131 azaltmak<\/strong>\u00a0i\u00e7in kobra poz\u00a0<strong>yogas\u0131<\/strong>\u00a0uygulay\u0131n.<\/em><\/span><\/p>\n<h2 id=\"boat pose or navasana\"><strong>Tekne Pozu veya Navasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/apanasana-yoga-to-reduce-belly-fat.jpg\" alt=\"\" \/><\/figure>\n<p>Navasana, kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendiren ve\u00a0<strong>alt\u0131l\u0131 kar\u0131n kaslar\u0131n\u0131n geli\u015fmesine yard\u0131mc\u0131<\/strong>olan pop\u00fcler bir egzersizdir. Yine de zor bir egzersizdir, bu y\u00fczden yeni ba\u015flayan biriyseniz, basit olanlarla ba\u015flay\u0131n ve bunu daha sonra al\u0131n.<br \/>Pratik yapmak i\u00e7in, yere oturmakla<br \/>ba\u015flay\u0131n. Bacaklar\u0131n\u0131z\u0131 dizleriniz b\u00fck\u00fclm\u00fc\u015f olarak \u00f6n\u00fcnizde d\u00fcz tutun. Bacaklar\u0131n\u0131z\u0131 yava\u015f yava\u015f havaya kald\u0131r\u0131rken biraz geriye yaslan\u0131n. Omuz y\u00fcksekli\u011finde kollar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fczde\u00a0<strong>uzat\u0131n.<\/strong>\u00a0Kar\u0131n kaslar\u0131n\u0131z\u0131 devreye sokup omurgan\u0131z\u0131n gerildi\u011fini hissedin. Bu pozu tutabildi\u011fin kadar tut. Ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn ve tekrarlamadan \u00f6nce birka\u00e7 saniye dinlendirin.<\/p>\n<p><span><strong>\u0130pucu:<\/strong>\u00a0<em>Daha kolay egzersizleri m\u00fckemmelle\u015ftirdikten sonra g\u00f6bek ya\u011f\u0131n\u0131 azaltmak i\u00e7in bu yogaya\u00a0<strong>ilerleyin.<\/strong><\/em><\/span><\/p>\n<h2 id=\"knees to chest pose or apanasana\"><strong>Dizler G\u00f6\u011f\u00fcs Pozu veya Apanasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/utkatasana-yoga-to-reduce-belly-fat.jpg\" alt=\"\" \/><\/figure>\n<p><strong>Apanasana yoga pozu,<\/strong>\u00a0adet kramplar\u0131 ve \u015fi\u015fkinlikten kurtulman\u0131n yan\u0131 s\u0131ra mide ve bel \u00e7evresindeki ya\u011flar\u0131n erimesine yard\u0131mc\u0131 olan bir rahatlama sunar. Bu egzersiz ayn\u0131 zamanda a\u015fa\u011f\u0131 do\u011fru bir enerji ak\u0131\u015f\u0131 yaratarak sindirimi uyar\u0131r ve sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak hareketini te\u015fvik eder.<br \/>Ba\u015flamak i\u00e7in, s\u0131rt \u00fcst\u00fc uzan\u0131n ve derin nefes<br \/>al\u0131n. Nefes verirken dizlerinizi g\u00f6\u011fs\u00fcn\u00fcze kadar \u00e7ekin. Omuz b\u0131\u00e7aklar\u0131n\u0131 bele do\u011fru a\u015fa\u011f\u0131da tutun. Y\u00fcz\u00fcn\u00fcz\u00fc v\u00fccudunuzun merkeziyle hizada tutun ve \u00e7enenizi a\u015fa\u011f\u0131 do\u011fru s\u0131k\u0131\u015ft\u0131r\u0131n. Bu pozu 10-15 saniye veya\u00a0<strong>nefes alma rahat olana<\/strong>kadar tutun. Dizleri yava\u015f\u00e7a yana do\u011fru hareket ettirin ve m\u00fcmk\u00fcn oldu\u011funca esnemeyi en \u00fcst d\u00fczeye \u00e7\u0131kar\u0131n. Nefes verirken ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn. Bir dakika rahatlay\u0131n ve asanay\u0131 en az alt\u0131 kez ger\u00e7ekle\u015ftirerek tekrarlay\u0131n.<\/p>\n<p><span><strong>\u0130pucu:<\/strong>\u00a0<em>G\u00f6bek ya\u011f\u0131n\u0131 azaltmak ve adet kramplar\u0131n\u0131 ve \u015fi\u015fkinli\u011fi hafifletmek i\u00e7in\u00a0<strong>apanasana yoga<\/strong>\u00a0yap\u0131n.<\/em><\/span><\/p>\n<h2 id=\"chair pose or\u00a0utkatasana\"><strong>Sandalye Pozu veya Utkatasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/virabhadrasana-yoga-to-reduce-belly-fat.jpg\" alt=\"\" \/><\/figure>\n<p><span>This is a standing\u00a0<strong>yoga posture<\/strong>\u00a0that helps stimulate the circulatory and metabolic systems, thereby\u00a0<strong>aiding fat loss<\/strong>. The chair pose helps tone the entire body, particularly working the hips, thighs, and buttocks.<\/span><\/p>\n<p>Stand with your feet slightly apart. Inhale and raise arms straight overhead with palms facing in and with triceps next to ears. Exhale and bend the knees while pushing the butt back; slowly lower yourself towards the floor as you would when sitting in a chair. Let the torso lean naturally forward over the thighs. Keep shoulders down and back. Continue inhaling and exhaling deeply. Hold the position for five breaths and return to starting position.<\/p>\n<p>To make this harder, hold the position and lower arms to chest level as you lower your legs instead of keeping them straight overhead. Bring hands together as if joined in prayer, and twist the upper body towards the right, bringing the left elbow to rest on the right thigh. Keeping the abs tight, continue\u00a0<strong>inhaling and exhaling deeply<\/strong>. Hold the position for five breaths; inhale and return to start by straightening knees. Repeat while switching sides.<\/p>\n<p><span><strong>Tip:<\/strong>\u00a0<em>Progress to the harder chair pose gradually to work your obliques, shoulders, and upper back muscles.<\/em><\/span><\/p>\n<h2 id=\"warrior pose or virabhadrasana\"><strong>Warrior Pose or Virabhadrasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/kumbhakasana-yoga-to-reduce-belly-fat.jpg\" alt=\"\" \/><\/figure>\n<p><strong>Herhangi bir omurga rahats\u0131zl\u0131\u011f\u0131n\u0131z,<\/strong>kalp rahats\u0131zl\u0131\u011f\u0131n\u0131z veya y\u00fcksek tansiyon veya zorlu bir egzersiz oldu\u011fu i\u00e7in diz a\u011fr\u0131n\u0131z varsa bu yogay\u0131 uygulamaktan ka\u00e7\u0131n\u0131n. Geleneksel olarak\u00a0<strong>Virabhadrasana&#8217;n\u0131n<\/strong>3 varyasyonu vard\u0131r.<\/p>\n<p>\u0130lki i\u00e7in, 1,5 metre arayla d\u00fcz durarak ba\u015flay\u0131n. Kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcne kald\u0131r\u0131n ve avu\u00e7 i\u00e7lerine kat\u0131l\u0131n. Nefes verirken, sa\u011f aya\u011f\u0131n\u0131z\u0131 90 derece d\u0131\u015fa do\u011fru \u00e7evirin; sol aya\u011f\u0131 45-60 derece i\u00e7e, sa\u011fa \u00e7evirin. Sa\u011f topu\u011fu sol tekerlek kemeriyle hizada tutun. Ard\u0131ndan, kollar\u0131 d\u00fcz tutarken g\u00f6vdeyi sa\u011fa d\u00f6nd\u00fcr\u00fcn. Nefes verirken, sa\u011f dizinizi b\u00fckerek uylu\u011fu paralel ve shin dik olarak zemine getirin. Sol baca\u011f\u0131 uzat\u0131lm\u0131\u015f ve diz boyunca s\u0131k\u0131lm\u0131\u015f tutun. Birle\u015ftirilmi\u015f avu\u00e7 i\u00e7lerine bakmak i\u00e7in y\u00fcz\u00fcm\u00fc geriye do\u011fru b\u00fck\u00fcn. Pozisyonu yakla\u015f\u0131k 10-30 saniye tutun, uzun ve derin nefesler al\u0131n. Ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn ve di\u011fer taraftaki ad\u0131mlar\u0131 yineleyin.<\/p>\n<p><strong>\u0130pucu:<\/strong>\u00a0<em>Pozu \u00e7ok uzun s\u00fcre tutmaktan ka\u00e7\u0131n\u0131n, aksi bir \u015fekilde kaslar\u0131 zorlayabilir veya\u00a0<strong>yaralayabilirsiniz.<\/strong><\/em><\/p>\n<h2 id=\"plank pose or kumbhakasana\"><strong>Tahta Pozu veya Kumbhakasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/adho-mukha-svanasana-yoga-to-reduce-belly-fat.jpg\" alt=\"\" \/><\/figure>\n<p>Bu, \u00e7ekirde\u011fe odakland\u0131\u011f\u0131\u00a0<strong>i\u00e7in g\u00f6bek ya\u011f\u0131n\u0131 azaltmak i\u00e7in<\/strong>\u00a0en basit ama etkili yogad\u0131r. Kollar, s\u0131rt, omuzlar, uyluklar ve kal\u00e7alarla birlikte kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve tonlar.<br \/>Ba\u015flamak i\u00e7in, karn\u0131n\u0131z\u0131n \u00fczerine y\u00fcz\u00fcn\u00fcz\u00fcn ve ayaklar\u0131n\u0131z\u0131n yan\u0131nda avu\u00e7 i\u00e7leri ile d\u00fcz bir \u015fekilde uzan\u0131n, ayak ayaklar\u0131 yere itecek \u015fekilde b\u00fck\u00fcl\u00fcr.<br \/>Elleri yerden iterek v\u00fccudu kald\u0131r\u0131n. Bacaklar d\u00fcz ve bilekler do\u011frudan omuzlar\u0131n alt\u0131nda olmal\u0131d\u0131r. E\u015fit nefes al\u0131n; parmaklar\u0131n\u0131z\u0131 yay\u0131n ve g\u00f6\u011fs\u00fcn \u00e7\u00f6kmesini engelleyarak kollar\u0131n\u0131z\u0131 ve ellerinizi bast\u0131r\u0131n. Bak\u0131\u015flar\u0131 ellerinizin aras\u0131na sabit tutun. Boynunuzun arkas\u0131n\u0131 uzat\u0131n ve kar\u0131n kaslar\u0131n\u0131 omurgaya do\u011fru \u00e7ekin. Ayak ba\u015flar\u0131n\u0131 sokun ve ayaklar\u0131n\u0131z\u0131 geri al\u0131n, v\u00fccudu ve ba\u015f\u0131 hizalay\u0131n. Uyluklar\u0131 kald\u0131rmay\u0131 unutma. Be\u015f derin nefes al\u0131rken bu pozisyonu tutun.<\/p>\n<p><strong>\u0130pucu:<\/strong>\u00a0<em>Bu asanay\u0131 g\u00fc\u00e7\u00a0<strong>ve dayan\u0131kl\u0131l\u0131k olu\u015fturmak<\/strong>i\u00e7in pratik yap\u0131yorsan\u0131z, pozu be\u015f dakikaya kadar tutun.<\/em><\/p>\n<h2 id=\"downward dog pose or adho mukha svanasana\"><strong>A\u015fa\u011f\u0131 K\u00f6pek Pozu veya Adho Mukha Svanasana<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/perform-yoga-exercises.jpg\" alt=\"\" \/><\/figure>\n<p>Bu pozu tutmak \u00e7ekirde\u011finizi aktif olarak me\u015fgul eder,\u00a0<strong>g\u00f6bek ya\u011f\u0131n\u0131 azaltmak<\/strong>ve kar\u0131nlar\u0131 g\u00fc\u00e7lendirmek ve tonlamak i\u00e7in harika bir yoga haline getirir.<br \/>Ellerinize ve dizlerinize binin, dizleri do\u011frudan kal\u00e7alar\u0131n alt\u0131na ve ellerinizi omuzlar\u0131n biraz \u00f6n\u00fcne<br \/>koyun. Avu\u00e7 i\u00e7lerini ve i\u015faret parmaklar\u0131n\u0131 yay\u0131n ve ayak parmaklar\u0131n\u0131 alt\u0131nda tutun. Nefes verirken, dizleri hafif\u00e7e b\u00fckerek yerden kald\u0131r\u0131n. Kuyruk kemi\u011fini uzat\u0131n ve pubis&#8217;e do\u011fru hafif\u00e7e bast\u0131r\u0131n. Uyluklar\u0131 geriye do\u011fru itin ve topuklar\u0131 yere do\u011fru uzat\u0131n. Dizleri d\u00fczle\u015ftirin ama kilitlemeyin. D\u0131\u015f uyluklar\u0131 ve d\u0131\u015f kollar\u0131 s\u0131k\u0131n ve avu\u00e7 i\u00e7lerini aktif olarak zemine bast\u0131r\u0131n. Omuz b\u0131\u00e7aklar\u0131n\u0131 s\u0131k\u0131 tutun ve kuyruk kemi\u011fine do\u011fru \u00e7ekin. Ba\u015f\u0131n\u0131 \u00fcst kollar aras\u0131nda tut. Bu pozu bir ila \u00fc\u00e7 dakika tutun; nefes verin ve dizleri yere b\u00fck\u00fcn ve \u00c7ocuk&#8217;un pozunda dinlenmeye gelin. \u0130pucu:\u00a0<em>Bu v\u00fccuda enerji vermek i\u00e7in harika bir\u00a0<strong>egzersizdir.<\/strong><\/em><\/p>\n<h2 id=\"faqs yoga to reduce belly fat\">SSS: G\u00f6bek Ya\u011f\u0131n\u0131 Azaltmak i\u00e7in Yoga<\/h2>\n<h3><strong>Q. Ka\u00e7 kez yoga egzersizi yapmal\u0131y\u0131m?<\/strong><\/h3>\n<p><strong>A.<\/strong>\u00a0Haftada bir saat bile yoga yapmak sizi avantajlarla \u00f6d\u00fcllendirecektir. Yogaya daha fazla zaman ay\u0131rabilirseniz, kesinlikle daha fazla \u00f6d\u00fcl kazanacaks\u0131n\u0131z. Yeni ba\u015flayan biriyseniz, haftada birka\u00e7 kez, her seferinde yakla\u015f\u0131k 20 dakika ila bir saat pratik yaparak ba\u015flay\u0131n. \u0130lerledik\u00e7e her seferinde bir bu\u00e7uk saate ilerleyin.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/types-of-yoga.jpg\" alt=\"Types of yoga\" \/><\/figure>\n<h3><strong>Q. Yoga t\u00fcrleri nelerdir?<\/strong><\/h3>\n<p><strong>A.<\/strong>\u00a0Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga,\u00a0<strong>Bikram Yoga<\/strong>, Jivamukti Yoga, Power Yoga, Sivananda Yoga ve Yin Yoga\u00a0<strong>yogan\u0131n farkl\u0131 t\u00fcrleridir.<\/strong>\u00a0Rahat oldu\u011funuz ve zihninize, bedeninize ve ruhunuza en \u00e7ok fayda sa\u011flayan bir stil se\u00e7in.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccudun belirli b\u00f6lgelerinde biriken ya\u011f sert kurabiyeler olabilir ve karn\u0131n\u0131z\u0131n etraf\u0131nda zay\u0131flamak istiyorsan\u0131z, yap\u0131lacak tek \u015fey \u00fczerinde stres yapmadan d\u00fczenli [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14069,"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 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