{"id":14498,"date":"2023-02-24T18:30:33","date_gmt":"2023-02-24T18:30:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14498"},"modified":"2023-02-24T18:30:36","modified_gmt":"2023-02-24T18:30:36","slug":"5-butt-exercises-for-the-beach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-butt-exercises-for-the-beach\/","title":{"rendered":"PLAJ I\u00c7IN 5 POPO EGZERSIZLERI"},"content":{"rendered":"<\/p>\n<p>Sadece sahilde uzanma, bu e\u011flenceli, taze v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 devresiyle kendi spor salonunuza d\u00f6n\u00fc\u015ft\u00fcr\u00fcn.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/2222-woman_stretching_beach-732x549-thumbnail-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>Daha s\u0131cak s\u0131cakl\u0131klar sizi biraz daha dipte \u00e7\u0131plak olmaya m\u0131 te\u015fvik ediyor? Plaja \u00e7\u0131k\u0131n ve hem beden hem de zihin i\u00e7in bir egzersiz yap\u0131n. Ki\u015fisel antren\u00f6r ve East Hampton, NY&#8217;deki Minardi Training&#8217;in kurucusu Jimmy Minardi, &#8220;D\u0131\u015far\u0131da egzersiz yapmak, ba\u015fka hi\u00e7bir yerde sim\u00fcle edilemeyece\u011fi neredeyse an\u0131nda psikolojik ve fizyolojik bir destek sa\u011fl\u0131yor&#8221; diyor. S\u0131k s\u0131k m\u00fc\u015fterilerini evinin yak\u0131n\u0131ndaki beyaz kumlu plajlarda spor yapmaya getiren Minardi, \u00f6zellikle deniz kenar\u0131nda antrenman yapmaktan ho\u015flan\u0131yor. &#8220;V\u00fccudunuzun d\u00fczensiz zeminde sabit kalmak i\u00e7in sava\u015fmak zorunda oldu\u011fu i\u00e7in sahilde egzersiz yapt\u0131\u011f\u0131n\u0131zda daha fazla kalori yakacaks\u0131n\u0131z. Ayr\u0131ca, r\u00fczgar direnci ve de\u011fi\u015fen arazi gibi unsurlarla ba\u015fa \u00e7\u0131k\u0131yorsunuz.&#8221;<\/p>\n<p>Ancak sahile \u00e7\u0131kam\u0131yor olsan\u0131z bile, rutininizi a\u00e7\u0131k havada yapman\u0131n faydas\u0131n\u0131 g\u00f6rebilirsiniz. Eski bir profesyonel bisiklet\u00e7i ve \u00f6m\u00fcr boyu a\u00e7\u0131k hava fitness savunucusu olan Minardi, &#8220;Bu hareketleri arka bah\u00e7enizde veya bir mahalle park\u0131nda yapabilirsiniz &#8211; temiz hava ve a\u00e7\u0131k alan\u0131n oldu\u011fu herhangi bir yerde,&#8221; diyor.<\/p>\n<p>T\u00fcm ana kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olmak ve ayn\u0131 zamanda kalori ve ya\u011f yakmak i\u00e7in y\u0131l boyunca \u00f6\u011fretilen Minardi Beach Workout&#8217;un bir par\u00e7as\u0131 olan bu y\u00fcksek yo\u011funluklu devreyi deneyin.<\/p>\n<p><strong>Da\u011fc\u0131lar<\/strong><\/p>\n<p>Bunlar\u0131 m\u00fcmk\u00fcn oldu\u011funca h\u0131zl\u0131 bir \u015fekilde e\u011fimli, alternatif bacaklarda yap\u0131n. Taraf ba\u015f\u0131na 30 reps iki set yapmak; her 10 temsilciden sonra bacak h\u0131z\u0131n\u0131 yakla\u015f\u0131k% 20 art\u0131r\u0131n.<\/p>\n<p><strong>Atlama krikolar\u0131<\/strong><\/p>\n<p>30 normal atlama krikos ve ard\u0131ndan 30 derin squat jack yap\u0131n. (Ayak geni\u015fli\u011finde z\u0131plad\u0131ktan sonra derin bir \u00e7\u00f6melme yap\u0131n, sonra merkeze geri atlay\u0131n.)<\/p>\n<p><strong>Se\u00e7enek:<\/strong>\u00a0E\u011fer bir plajdaysan\u0131z, daha fazla diren\u00e7 i\u00e7in bunlar\u0131 ayak bile\u011fine kadar derin suda yap\u0131n.<\/p>\n<p><strong>E\u011fimli \u015f\u0131nav serisi<\/strong><\/p>\n<p>Bu hareketleri b\u00fcy\u00fck bir kaya, k\u00fct\u00fck, tezgah veya di\u011fer y\u00fckseltilmi\u015f y\u00fczeylerde yap\u0131n.<\/p>\n<ul>\n<li><strong>10 e\u011fimli \u015f\u0131nav:<\/strong>\u00a0Bilekler do\u011frudan omuzlar\u0131n alt\u0131nda, s\u0131rt d\u00fczl\u00fckl\u00fc olmal\u0131d\u0131r; bir set.<\/li>\n<li><strong>10 \u00fc\u00e7gen \u015f\u0131nav:<\/strong>\u00a0Ba\u015fparmak ve i\u015faret parmaklar\u0131n\u0131z\u0131n dokunmas\u0131 i\u00e7in ellerinizi birbirine hareket ettirin ve \u00fc\u00e7gen \u015fekli olu\u015fturun; bir set.<\/li>\n<li><strong>5 alternatif tek kollu, tek bacakl\u0131 \u015f\u0131nav:<\/strong>\u00a0Bir kol ve kar\u015f\u0131 baca\u011f\u0131 kald\u0131r\u0131n; anahtar; toplam iki set.<\/li>\n<\/ul>\n<p><strong>Lunge b\u00f6l\u00fcnm\u00fc\u015f krikolar<\/strong><\/p>\n<p>Ayaklar sendelemi\u015f ve b\u00f6l\u00fcnm\u00fc\u015f bir \u00e7\u00f6melmi\u015f olarak a\u015fa\u011f\u0131da durun, sonra z\u0131play\u0131n ve bacaklar\u0131n\u0131z\u0131 makasla tekmeleyerek, toplam 30 rep i\u00e7in kar\u015f\u0131 aya\u011f\u0131n\u0131zla \u00f6ne do\u011fru inin.<\/p>\n<p><strong>Pliyometrik<\/strong><\/p>\n<p>\u0130\u015faretleyici olarak kullanmak i\u00e7in bir k\u00fct\u00fck, \u00e7ubuk, kayalar veya kabuklar bulun.<\/p>\n<ul>\n<li><strong>10 tuck atlay\u0131\u015f\u0131:<\/strong>\u00a0Z\u0131plarken dizlerinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru getirin, i\u015faretleyicinizin hemen \u00fczerine inin ve ayaklar\u0131n\u0131z yere d\u00fc\u015fer d\u00fc\u015fmez bir sonraki temsilciye patlay\u0131n.<\/li>\n<li><strong>10 d\u00f6nen atlama:<\/strong><\/li>\n<li>Havaya atlarken, \u00e7ekirde\u011finizi me\u015fgul etmek ve yumu\u015fak bir \u015fekilde ters konuma inmek i\u00e7in v\u00fccudunuzu 180 \u00b0 d\u00f6nd\u00fcr\u00fcn.<\/li>\n<\/ul>\n<p><strong>\u00c7eviklik matkaplar\u0131<\/strong><\/p>\n<p>10 \u00e7ubuk veya kaya ve bir e\u011fim bulun. \u0130\u015faret\u00e7ileri dikey bir \u00e7izgide yakla\u015f\u0131k 1 metre arayla bo\u015fluk b\u0131rak. \u0130\u015faretleyicilere girip \u00e7\u0131k\u0131n, slalom tarz\u0131, m\u00fcmk\u00fcn oldu\u011funca ak\u0131c\u0131 kal\u0131n. T\u00fcm i\u015faretleyicileri g\u00f6zden ge\u00e7irerek 10 aral\u0131k yap\u0131n.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Sadece sahilde uzanma, bu e\u011flenceli, taze v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 devresiyle kendi spor salonunuza d\u00f6n\u00fc\u015ft\u00fcr\u00fcn. Daha s\u0131cak s\u0131cakl\u0131klar sizi biraz daha dipte [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14501,"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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