![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/webmd_photo_of_good_posture.jpg\")
<\/figure>\nKambur ve miden. D\u00fczle\u015fin ve karn\u0131n\u0131z ter k\u0131rmadan d\u00fczeltici g\u00f6r\u00fcn\u00fcr! Daha iyi duru\u015f i\u00e7in kulaklar\u0131n\u0131z\u0131 omuzlar\u0131n\u0131z\u0131n \u00fczerinde, omuzlar\u0131n\u0131z\u0131 kal\u00e7alar \u00fczerinde, kal\u00e7alar\u0131n\u0131z\u0131 dizlerin \u00fczerinde ve dizlerinizi ayak bilekleriniz\u00fczerinde hizala. Omuzlar\u0131n\u0131 ask\u0131da bir g\u00f6mlek gibi a\u00e7\u0131k tut. G\u00f6be\u011fini omurgana \u00e7ek. En az\u0131ndan, ayak ve topuktoplar\u0131 bile a\u011f\u0131rl\u0131k tutun.<\/p>\n
\u00a0<\/p>\n
No. 2: T\u00fcm V\u00fccut Egzersiz d\u00fc\u015f\u00fcn\u00fcn<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/webmd_photo_of_whole_body_exercise.jpg\")
<\/figure>\nKar\u0131n kaslar\u0131na di\u011fer kaslar\u0131n\u0131 g\u00f6rmezden gelen bir yer bulamazs\u0131n. T\u00fcm \u00e7ekirdek kaslar\u0131n sa\u011flam olursa daha iyi g\u00f6r\u00fcn\u00fcrsin. Buna kal\u00e7a ve s\u0131rt kaslar\u0131da da var. Pilates egzersizleri t\u00fcm \u00e7ekirdek kaslar\u0131, art\u0131 kollar ve bacaklar \u00e7al\u0131\u015fmak i\u00e7in bir yoldur. Bir acemi birli\u011fi s\u0131n\u0131f\u0131 ya da ki\u015fisel antren\u00f6r de i\u015f yapabilirsiniz. Yeni egzersiz? Yava\u015f\u00e7a ba\u015fla. E\u011fer bir sa\u011fl\u0131k sorununvarsa, \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/p>\n
\u00a0<\/p>\n
No. 3: Kano B\u00fck\u00fcm deneyin<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/webmd_photo_of_canoe_twist.jpg\")
<\/figure>\nDik dur, ayaklar\u0131n\u0131 ay\u0131r. Sa\u011flam bir kavrama olu\u015fturmak i\u00e7in parmaklar\u0131n\u0131z\u0131 kilitleyin. Nefes verin ve ellerinizi, kollar\u0131, omuzlar\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc sola do\u011fru s\u00fcp\u00fcr\u00fcn, sanki kano yla k\u00fcrek \u00e7ekiyormu\u015fsunuz gibi. Ayn\u0131 zamanda, sol diz yukar\u0131 ve sa\u011fa kald\u0131r\u0131n. Nefes al\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Nefes verin ve sa\u011fa do\u011fru hareketi ger\u00e7ekle\u015ftirin. 20 temsilci i\u00e7in taraf de\u011fi\u015ftirmeye devam edin.<\/p>\n
\u00a0<\/p>\n
No. 4: Kedi Kick m\u0131<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/webmd_photo_of_cat_kick.jpg\")
<\/figure>\nAyaklar\u0131n\u0131z\u0131 birle\u015ftirin, silahlar\u0131n\u0131z\u0131 u\u00e7ak kanatlar\u0131 gibi yanlar\u0131n\u0131zda uzat\u0131n. Nefes verin ve sa\u011f baca\u011f\u0131 ileri ve yukar\u0131 kald\u0131r\u0131n. Ayn\u0131 zamanda, omuz hizas\u0131 ve omurga yuvarlak, bir kedi gibi kollar\u0131n\u0131 ileri s\u00fcp\u00fcr\u00fcn. G\u00f6bek, omurgaya do\u011fru bast\u0131r\u0131yormu\u015f gibi hissetmeli. Nefes verin, tekrar a\u00e7\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Sol baca\u011f\u0131n\u0131zla tekrarlay\u0131n. 20 reps i\u00e7in taraflar aras\u0131nda ge\u00e7i\u015f.<\/p>\n
\u00a0<\/p>\n
No. 5: Pilates Zip Up Pratik<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/webmd_photo_of_pilates_zipup.jpg\")
<\/figure>\nBirlikte topuklu ile dik durun, biraz d\u0131\u015far\u0131 \u00e7\u0131kt\u0131 eki. Kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n, elleriniz birle\u015fin, \u00e7enenin alt\u0131na. Nefes verin ve kollar\u0131n\u0131z\u0131 bast\u0131r\u0131n. Ellerinizi ve kollar\u0131n\u0131z\u0131 v\u00fccuda \u00e7ok yak\u0131n tutun. Ayn\u0131 zamanda, topuklular\u0131n\u0131z\u0131 yerden parmak u\u00e7lar\u0131n\u0131za do\u011fru kald\u0131r\u0131n. “\u00dcstte” iki saniye bekletin, nefes al\u0131n ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn. Kar\u0131n kaslar\u0131 “girip \u00e7\u0131k\u0131yor” ve kollar a\u015fa\u011f\u0131 iner. 20 temsilci yap.<\/p>\n
\u00a0<\/p>\n
No. 6: Diyetinizi Inceleyin<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/getty_rr_photo_of_french_fries.jpg\")
<\/figure>\n\u0130nekler eve gelene kadar ab egzersizleri yapabilirsin. Ama fazladan g\u00f6bek ya\u011f\u0131n\u0131z varsa, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131z ortaya gelmez. G\u00f6bek ya\u011f k\u0131p\u0131rdamak i\u00e7in, ne yemek ve ne kadar aktif bakmak zorunda. Daha az yiyin ve daha fazla hareket edin ve sizin i\u00e7in iyi yemek se\u00e7imleri yap\u0131n. Ya\u011fs\u0131z protein ve sebzeler de\u011fil, ya\u011fl\u0131 burger ve patates d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n
\u00a0<\/p>\n
No. 7: Sahne E\u011flenceli, ama \u0130ste\u011fe Ba\u011fl\u0131<\/h2>\n
\u00a0<\/p>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/webmd_photo_of_exercise_ball_situp.jpg\")
<\/figure>\n\u0130stikrar toplar\u0131 ve Bosu toplar\u0131, kay\u0131\u015flar ve bantlar, ve bir spor salonu kat\u0131lmadan bir egzersiz zip ekleyebilirsiniz. Ama daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in hi\u00e7birine ihtiyac\u0131n yok. G\u00fcnl\u00fck ya\u015fam i\u00e7ine bir ab egzersiz Sneak. Ayr\u0131ca, d\u00fcz durmak ve nefes, omurga i\u00e7in g\u00f6bek \u00e7izerken. Y\u00fcr\u00fcrken, ma\u011fazada s\u0131rada dururken veya bir partide sohbet ederken bunu deneyin.<\/p>\n
\u00a0<\/p>\n
No. 8: Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/getty_rm_photo_of_beyonce_knowles.jpg\")
<\/figure>\nEn sevdi\u011finiz y\u0131ld\u0131z veya atlet abs i\u00e7in hedefleyen de\u011fer, ama onlar\u0131 taklit etmeyi beklemeyin. Genleriniz v\u00fccudunuzun \u015feklinde bir rol oynayabilir. Bu pes edip kurabiye kavanozuna gitmek i\u00e7in bir bahane de\u011fil tabii ki. Baz\u0131 m\u00fckemmel g\u00f6r\u00fcnt\u00fc de\u011fil,\u00a0v\u00fccudunuza<\/em>\u00a0odaklanm\u0131\u015f ger\u00e7ek\u00e7i hedefler belirleyin. Hem daha s\u0131k\u0131 hem de daha mutlu olacaks\u0131n.<\/p>\n\u00a0<\/p>\n
No. 9: \u0130\u015fleri Yava\u015f Al<\/h2>\n![\"\"](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/articles\/health_tools\/9_tips_for_flat_abs_slideshow\/istock_photo_of_woman_with_personal_trainer.jpg\")
<\/figure>\nMidriff de\u011fi\u015ftirme yava\u015f ve istikrarl\u0131 ilerleme de\u011fil, h\u0131zl\u0131 d\u00fczeltmeler bir konudur. D\u00fcz abs i\u00e7in yol bile baz\u0131 aksiliklere olabilir (merhaba, tatil yeme!). Ama e\u011fer ona zaman verir ve devam ederse, orta ger\u00e7ekten flab fab gidebilirsiniz.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
D\u00fcz Abs Nas\u0131l Al\u0131n Kutsal Kase i\u00e7in aray\u0131\u015f gibi, bir\u00e7ok ki\u015fi kendi abs geli\u015ftirmek i\u00e7in bir misyonu vard\u0131r. Neyse ki, […]<\/p>\n","protected":false},"author":2,"featured_media":6087,"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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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 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Fitness","count":46,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":205,"name":"abs","count":1,"parent":0},{"id":206,"name":"flat abs","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7344,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084","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=6084"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions"}],"predecessor-version":[{"id":17068,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions\/17068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6087"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\nKar\u0131n kaslar\u0131na di\u011fer kaslar\u0131n\u0131 g\u00f6rmezden gelen bir yer bulamazs\u0131n. T\u00fcm \u00e7ekirdek kaslar\u0131n sa\u011flam olursa daha iyi g\u00f6r\u00fcn\u00fcrsin. Buna kal\u00e7a ve s\u0131rt kaslar\u0131da da var. Pilates egzersizleri t\u00fcm \u00e7ekirdek kaslar\u0131, art\u0131 kollar ve bacaklar \u00e7al\u0131\u015fmak i\u00e7in bir yoldur. Bir acemi birli\u011fi s\u0131n\u0131f\u0131 ya da ki\u015fisel antren\u00f6r de i\u015f yapabilirsiniz. Yeni egzersiz? Yava\u015f\u00e7a ba\u015fla. E\u011fer bir sa\u011fl\u0131k sorununvarsa, \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/p>\n
\u00a0<\/p>\n
No. 3: Kano B\u00fck\u00fcm deneyin<\/h2>\n<\/figure>\nDik dur, ayaklar\u0131n\u0131 ay\u0131r. Sa\u011flam bir kavrama olu\u015fturmak i\u00e7in parmaklar\u0131n\u0131z\u0131 kilitleyin. Nefes verin ve ellerinizi, kollar\u0131, omuzlar\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc sola do\u011fru s\u00fcp\u00fcr\u00fcn, sanki kano yla k\u00fcrek \u00e7ekiyormu\u015fsunuz gibi. Ayn\u0131 zamanda, sol diz yukar\u0131 ve sa\u011fa kald\u0131r\u0131n. Nefes al\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Nefes verin ve sa\u011fa do\u011fru hareketi ger\u00e7ekle\u015ftirin. 20 temsilci i\u00e7in taraf de\u011fi\u015ftirmeye devam edin.<\/p>\n
\u00a0<\/p>\n
No. 4: Kedi Kick m\u0131<\/h2>\n<\/figure>\nAyaklar\u0131n\u0131z\u0131 birle\u015ftirin, silahlar\u0131n\u0131z\u0131 u\u00e7ak kanatlar\u0131 gibi yanlar\u0131n\u0131zda uzat\u0131n. Nefes verin ve sa\u011f baca\u011f\u0131 ileri ve yukar\u0131 kald\u0131r\u0131n. Ayn\u0131 zamanda, omuz hizas\u0131 ve omurga yuvarlak, bir kedi gibi kollar\u0131n\u0131 ileri s\u00fcp\u00fcr\u00fcn. G\u00f6bek, omurgaya do\u011fru bast\u0131r\u0131yormu\u015f gibi hissetmeli. Nefes verin, tekrar a\u00e7\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Sol baca\u011f\u0131n\u0131zla tekrarlay\u0131n. 20 reps i\u00e7in taraflar aras\u0131nda ge\u00e7i\u015f.<\/p>\n
\u00a0<\/p>\n
No. 5: Pilates Zip Up Pratik<\/h2>\n<\/figure>\nBirlikte topuklu ile dik durun, biraz d\u0131\u015far\u0131 \u00e7\u0131kt\u0131 eki. Kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n, elleriniz birle\u015fin, \u00e7enenin alt\u0131na. Nefes verin ve kollar\u0131n\u0131z\u0131 bast\u0131r\u0131n. Ellerinizi ve kollar\u0131n\u0131z\u0131 v\u00fccuda \u00e7ok yak\u0131n tutun. Ayn\u0131 zamanda, topuklular\u0131n\u0131z\u0131 yerden parmak u\u00e7lar\u0131n\u0131za do\u011fru kald\u0131r\u0131n. “\u00dcstte” iki saniye bekletin, nefes al\u0131n ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn. Kar\u0131n kaslar\u0131 “girip \u00e7\u0131k\u0131yor” ve kollar a\u015fa\u011f\u0131 iner. 20 temsilci yap.<\/p>\n
\u00a0<\/p>\n
No. 6: Diyetinizi Inceleyin<\/h2>\n<\/figure>\n\u0130nekler eve gelene kadar ab egzersizleri yapabilirsin. Ama fazladan g\u00f6bek ya\u011f\u0131n\u0131z varsa, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131z ortaya gelmez. G\u00f6bek ya\u011f k\u0131p\u0131rdamak i\u00e7in, ne yemek ve ne kadar aktif bakmak zorunda. Daha az yiyin ve daha fazla hareket edin ve sizin i\u00e7in iyi yemek se\u00e7imleri yap\u0131n. Ya\u011fs\u0131z protein ve sebzeler de\u011fil, ya\u011fl\u0131 burger ve patates d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n
\u00a0<\/p>\n
No. 7: Sahne E\u011flenceli, ama \u0130ste\u011fe Ba\u011fl\u0131<\/h2>\n
\u00a0<\/p>\n<\/figure>\n\u0130stikrar toplar\u0131 ve Bosu toplar\u0131, kay\u0131\u015flar ve bantlar, ve bir spor salonu kat\u0131lmadan bir egzersiz zip ekleyebilirsiniz. Ama daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in hi\u00e7birine ihtiyac\u0131n yok. G\u00fcnl\u00fck ya\u015fam i\u00e7ine bir ab egzersiz Sneak. Ayr\u0131ca, d\u00fcz durmak ve nefes, omurga i\u00e7in g\u00f6bek \u00e7izerken. Y\u00fcr\u00fcrken, ma\u011fazada s\u0131rada dururken veya bir partide sohbet ederken bunu deneyin.<\/p>\n
\u00a0<\/p>\n
No. 8: Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/h2>\n<\/figure>\nEn sevdi\u011finiz y\u0131ld\u0131z veya atlet abs i\u00e7in hedefleyen de\u011fer, ama onlar\u0131 taklit etmeyi beklemeyin. Genleriniz v\u00fccudunuzun \u015feklinde bir rol oynayabilir. Bu pes edip kurabiye kavanozuna gitmek i\u00e7in bir bahane de\u011fil tabii ki. Baz\u0131 m\u00fckemmel g\u00f6r\u00fcnt\u00fc de\u011fil,\u00a0v\u00fccudunuza<\/em>\u00a0odaklanm\u0131\u015f ger\u00e7ek\u00e7i hedefler belirleyin. Hem daha s\u0131k\u0131 hem de daha mutlu olacaks\u0131n.<\/p>\n\u00a0<\/p>\n
No. 9: \u0130\u015fleri Yava\u015f Al<\/h2>\n<\/figure>\nMidriff de\u011fi\u015ftirme yava\u015f ve istikrarl\u0131 ilerleme de\u011fil, h\u0131zl\u0131 d\u00fczeltmeler bir konudur. D\u00fcz abs i\u00e7in yol bile baz\u0131 aksiliklere olabilir (merhaba, tatil yeme!). Ama e\u011fer ona zaman verir ve devam ederse, orta ger\u00e7ekten flab fab gidebilirsiniz.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
D\u00fcz Abs Nas\u0131l Al\u0131n Kutsal Kase i\u00e7in aray\u0131\u015f gibi, bir\u00e7ok ki\u015fi kendi abs geli\u015ftirmek i\u00e7in bir misyonu vard\u0131r. Neyse ki, […]<\/p>\n","protected":false},"author":2,"featured_media":6087,"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":[55,139,140],"tags":[205,206],"class_list":["post-6084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym-fitness","category-muscle-building","category-training-tips","tag-abs","tag-flat-abs"],"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\/2020\/08\/Fast-Route-Flat-Abs-The-Body-Firm-Singapore-1.jpg","categories_details":[{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":205,"name":"abs","count":1,"parent":0},{"id":206,"name":"flat abs","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7344,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084","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=6084"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions"}],"predecessor-version":[{"id":17068,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions\/17068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6087"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\nDik dur, ayaklar\u0131n\u0131 ay\u0131r. Sa\u011flam bir kavrama olu\u015fturmak i\u00e7in parmaklar\u0131n\u0131z\u0131 kilitleyin. Nefes verin ve ellerinizi, kollar\u0131, omuzlar\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc sola do\u011fru s\u00fcp\u00fcr\u00fcn, sanki kano yla k\u00fcrek \u00e7ekiyormu\u015fsunuz gibi. Ayn\u0131 zamanda, sol diz yukar\u0131 ve sa\u011fa kald\u0131r\u0131n. Nefes al\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Nefes verin ve sa\u011fa do\u011fru hareketi ger\u00e7ekle\u015ftirin. 20 temsilci i\u00e7in taraf de\u011fi\u015ftirmeye devam edin.<\/p>\n
\u00a0<\/p>\n
No. 4: Kedi Kick m\u0131<\/h2>\n<\/figure>\nAyaklar\u0131n\u0131z\u0131 birle\u015ftirin, silahlar\u0131n\u0131z\u0131 u\u00e7ak kanatlar\u0131 gibi yanlar\u0131n\u0131zda uzat\u0131n. Nefes verin ve sa\u011f baca\u011f\u0131 ileri ve yukar\u0131 kald\u0131r\u0131n. Ayn\u0131 zamanda, omuz hizas\u0131 ve omurga yuvarlak, bir kedi gibi kollar\u0131n\u0131 ileri s\u00fcp\u00fcr\u00fcn. G\u00f6bek, omurgaya do\u011fru bast\u0131r\u0131yormu\u015f gibi hissetmeli. Nefes verin, tekrar a\u00e7\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Sol baca\u011f\u0131n\u0131zla tekrarlay\u0131n. 20 reps i\u00e7in taraflar aras\u0131nda ge\u00e7i\u015f.<\/p>\n
\u00a0<\/p>\n
No. 5: Pilates Zip Up Pratik<\/h2>\n<\/figure>\nBirlikte topuklu ile dik durun, biraz d\u0131\u015far\u0131 \u00e7\u0131kt\u0131 eki. Kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n, elleriniz birle\u015fin, \u00e7enenin alt\u0131na. Nefes verin ve kollar\u0131n\u0131z\u0131 bast\u0131r\u0131n. Ellerinizi ve kollar\u0131n\u0131z\u0131 v\u00fccuda \u00e7ok yak\u0131n tutun. Ayn\u0131 zamanda, topuklular\u0131n\u0131z\u0131 yerden parmak u\u00e7lar\u0131n\u0131za do\u011fru kald\u0131r\u0131n. “\u00dcstte” iki saniye bekletin, nefes al\u0131n ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn. Kar\u0131n kaslar\u0131 “girip \u00e7\u0131k\u0131yor” ve kollar a\u015fa\u011f\u0131 iner. 20 temsilci yap.<\/p>\n
\u00a0<\/p>\n
No. 6: Diyetinizi Inceleyin<\/h2>\n<\/figure>\n\u0130nekler eve gelene kadar ab egzersizleri yapabilirsin. Ama fazladan g\u00f6bek ya\u011f\u0131n\u0131z varsa, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131z ortaya gelmez. G\u00f6bek ya\u011f k\u0131p\u0131rdamak i\u00e7in, ne yemek ve ne kadar aktif bakmak zorunda. Daha az yiyin ve daha fazla hareket edin ve sizin i\u00e7in iyi yemek se\u00e7imleri yap\u0131n. Ya\u011fs\u0131z protein ve sebzeler de\u011fil, ya\u011fl\u0131 burger ve patates d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n
\u00a0<\/p>\n
No. 7: Sahne E\u011flenceli, ama \u0130ste\u011fe Ba\u011fl\u0131<\/h2>\n
\u00a0<\/p>\n<\/figure>\n\u0130stikrar toplar\u0131 ve Bosu toplar\u0131, kay\u0131\u015flar ve bantlar, ve bir spor salonu kat\u0131lmadan bir egzersiz zip ekleyebilirsiniz. Ama daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in hi\u00e7birine ihtiyac\u0131n yok. G\u00fcnl\u00fck ya\u015fam i\u00e7ine bir ab egzersiz Sneak. Ayr\u0131ca, d\u00fcz durmak ve nefes, omurga i\u00e7in g\u00f6bek \u00e7izerken. Y\u00fcr\u00fcrken, ma\u011fazada s\u0131rada dururken veya bir partide sohbet ederken bunu deneyin.<\/p>\n
\u00a0<\/p>\n
No. 8: Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/h2>\n<\/figure>\nEn sevdi\u011finiz y\u0131ld\u0131z veya atlet abs i\u00e7in hedefleyen de\u011fer, ama onlar\u0131 taklit etmeyi beklemeyin. Genleriniz v\u00fccudunuzun \u015feklinde bir rol oynayabilir. Bu pes edip kurabiye kavanozuna gitmek i\u00e7in bir bahane de\u011fil tabii ki. Baz\u0131 m\u00fckemmel g\u00f6r\u00fcnt\u00fc de\u011fil,\u00a0v\u00fccudunuza<\/em>\u00a0odaklanm\u0131\u015f ger\u00e7ek\u00e7i hedefler belirleyin. Hem daha s\u0131k\u0131 hem de daha mutlu olacaks\u0131n.<\/p>\n\u00a0<\/p>\n
No. 9: \u0130\u015fleri Yava\u015f Al<\/h2>\n<\/figure>\nMidriff de\u011fi\u015ftirme yava\u015f ve istikrarl\u0131 ilerleme de\u011fil, h\u0131zl\u0131 d\u00fczeltmeler bir konudur. D\u00fcz abs i\u00e7in yol bile baz\u0131 aksiliklere olabilir (merhaba, tatil yeme!). Ama e\u011fer ona zaman verir ve devam ederse, orta ger\u00e7ekten flab fab gidebilirsiniz.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
D\u00fcz Abs Nas\u0131l Al\u0131n Kutsal Kase i\u00e7in aray\u0131\u015f gibi, bir\u00e7ok ki\u015fi kendi abs geli\u015ftirmek i\u00e7in bir misyonu vard\u0131r. Neyse ki, […]<\/p>\n","protected":false},"author":2,"featured_media":6087,"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":[55,139,140],"tags":[205,206],"class_list":["post-6084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym-fitness","category-muscle-building","category-training-tips","tag-abs","tag-flat-abs"],"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\/2020\/08\/Fast-Route-Flat-Abs-The-Body-Firm-Singapore-1.jpg","categories_details":[{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":205,"name":"abs","count":1,"parent":0},{"id":206,"name":"flat abs","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7344,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084","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=6084"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions"}],"predecessor-version":[{"id":17068,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions\/17068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6087"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\nAyaklar\u0131n\u0131z\u0131 birle\u015ftirin, silahlar\u0131n\u0131z\u0131 u\u00e7ak kanatlar\u0131 gibi yanlar\u0131n\u0131zda uzat\u0131n. Nefes verin ve sa\u011f baca\u011f\u0131 ileri ve yukar\u0131 kald\u0131r\u0131n. Ayn\u0131 zamanda, omuz hizas\u0131 ve omurga yuvarlak, bir kedi gibi kollar\u0131n\u0131 ileri s\u00fcp\u00fcr\u00fcn. G\u00f6bek, omurgaya do\u011fru bast\u0131r\u0131yormu\u015f gibi hissetmeli. Nefes verin, tekrar a\u00e7\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Sol baca\u011f\u0131n\u0131zla tekrarlay\u0131n. 20 reps i\u00e7in taraflar aras\u0131nda ge\u00e7i\u015f.<\/p>\n
\u00a0<\/p>\n
No. 5: Pilates Zip Up Pratik<\/h2>\n<\/figure>\nBirlikte topuklu ile dik durun, biraz d\u0131\u015far\u0131 \u00e7\u0131kt\u0131 eki. Kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n, elleriniz birle\u015fin, \u00e7enenin alt\u0131na. Nefes verin ve kollar\u0131n\u0131z\u0131 bast\u0131r\u0131n. Ellerinizi ve kollar\u0131n\u0131z\u0131 v\u00fccuda \u00e7ok yak\u0131n tutun. Ayn\u0131 zamanda, topuklular\u0131n\u0131z\u0131 yerden parmak u\u00e7lar\u0131n\u0131za do\u011fru kald\u0131r\u0131n. “\u00dcstte” iki saniye bekletin, nefes al\u0131n ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn. Kar\u0131n kaslar\u0131 “girip \u00e7\u0131k\u0131yor” ve kollar a\u015fa\u011f\u0131 iner. 20 temsilci yap.<\/p>\n
\u00a0<\/p>\n
No. 6: Diyetinizi Inceleyin<\/h2>\n<\/figure>\n\u0130nekler eve gelene kadar ab egzersizleri yapabilirsin. Ama fazladan g\u00f6bek ya\u011f\u0131n\u0131z varsa, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131z ortaya gelmez. G\u00f6bek ya\u011f k\u0131p\u0131rdamak i\u00e7in, ne yemek ve ne kadar aktif bakmak zorunda. Daha az yiyin ve daha fazla hareket edin ve sizin i\u00e7in iyi yemek se\u00e7imleri yap\u0131n. Ya\u011fs\u0131z protein ve sebzeler de\u011fil, ya\u011fl\u0131 burger ve patates d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n
\u00a0<\/p>\n
No. 7: Sahne E\u011flenceli, ama \u0130ste\u011fe Ba\u011fl\u0131<\/h2>\n
\u00a0<\/p>\n<\/figure>\n\u0130stikrar toplar\u0131 ve Bosu toplar\u0131, kay\u0131\u015flar ve bantlar, ve bir spor salonu kat\u0131lmadan bir egzersiz zip ekleyebilirsiniz. Ama daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in hi\u00e7birine ihtiyac\u0131n yok. G\u00fcnl\u00fck ya\u015fam i\u00e7ine bir ab egzersiz Sneak. Ayr\u0131ca, d\u00fcz durmak ve nefes, omurga i\u00e7in g\u00f6bek \u00e7izerken. Y\u00fcr\u00fcrken, ma\u011fazada s\u0131rada dururken veya bir partide sohbet ederken bunu deneyin.<\/p>\n
\u00a0<\/p>\n
No. 8: Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/h2>\n<\/figure>\nEn sevdi\u011finiz y\u0131ld\u0131z veya atlet abs i\u00e7in hedefleyen de\u011fer, ama onlar\u0131 taklit etmeyi beklemeyin. Genleriniz v\u00fccudunuzun \u015feklinde bir rol oynayabilir. Bu pes edip kurabiye kavanozuna gitmek i\u00e7in bir bahane de\u011fil tabii ki. Baz\u0131 m\u00fckemmel g\u00f6r\u00fcnt\u00fc de\u011fil,\u00a0v\u00fccudunuza<\/em>\u00a0odaklanm\u0131\u015f ger\u00e7ek\u00e7i hedefler belirleyin. Hem daha s\u0131k\u0131 hem de daha mutlu olacaks\u0131n.<\/p>\n\u00a0<\/p>\n
No. 9: \u0130\u015fleri Yava\u015f Al<\/h2>\n<\/figure>\nMidriff de\u011fi\u015ftirme yava\u015f ve istikrarl\u0131 ilerleme de\u011fil, h\u0131zl\u0131 d\u00fczeltmeler bir konudur. D\u00fcz abs i\u00e7in yol bile baz\u0131 aksiliklere olabilir (merhaba, tatil yeme!). Ama e\u011fer ona zaman verir ve devam ederse, orta ger\u00e7ekten flab fab gidebilirsiniz.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
D\u00fcz Abs Nas\u0131l Al\u0131n Kutsal Kase i\u00e7in aray\u0131\u015f gibi, bir\u00e7ok ki\u015fi kendi abs geli\u015ftirmek i\u00e7in bir misyonu vard\u0131r. Neyse ki, […]<\/p>\n","protected":false},"author":2,"featured_media":6087,"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 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abs","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7344,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084","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=6084"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions"}],"predecessor-version":[{"id":17068,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions\/17068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6087"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\nBirlikte topuklu ile dik durun, biraz d\u0131\u015far\u0131 \u00e7\u0131kt\u0131 eki. Kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n, elleriniz birle\u015fin, \u00e7enenin alt\u0131na. Nefes verin ve kollar\u0131n\u0131z\u0131 bast\u0131r\u0131n. Ellerinizi ve kollar\u0131n\u0131z\u0131 v\u00fccuda \u00e7ok yak\u0131n tutun. Ayn\u0131 zamanda, topuklular\u0131n\u0131z\u0131 yerden parmak u\u00e7lar\u0131n\u0131za do\u011fru kald\u0131r\u0131n. “\u00dcstte” iki saniye bekletin, nefes al\u0131n ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn. Kar\u0131n kaslar\u0131 “girip \u00e7\u0131k\u0131yor” ve kollar a\u015fa\u011f\u0131 iner. 20 temsilci yap.<\/p>\n
\u00a0<\/p>\n
No. 6: Diyetinizi Inceleyin<\/h2>\n<\/figure>\n\u0130nekler eve gelene kadar ab egzersizleri yapabilirsin. Ama fazladan g\u00f6bek ya\u011f\u0131n\u0131z varsa, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131z ortaya gelmez. G\u00f6bek ya\u011f k\u0131p\u0131rdamak i\u00e7in, ne yemek ve ne kadar aktif bakmak zorunda. Daha az yiyin ve daha fazla hareket edin ve sizin i\u00e7in iyi yemek se\u00e7imleri yap\u0131n. Ya\u011fs\u0131z protein ve sebzeler de\u011fil, ya\u011fl\u0131 burger ve patates d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n
\u00a0<\/p>\n
No. 7: Sahne E\u011flenceli, ama \u0130ste\u011fe Ba\u011fl\u0131<\/h2>\n
\u00a0<\/p>\n<\/figure>\n\u0130stikrar toplar\u0131 ve Bosu toplar\u0131, kay\u0131\u015flar ve bantlar, ve bir spor salonu kat\u0131lmadan bir egzersiz zip ekleyebilirsiniz. Ama daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in hi\u00e7birine ihtiyac\u0131n yok. G\u00fcnl\u00fck ya\u015fam i\u00e7ine bir ab egzersiz Sneak. Ayr\u0131ca, d\u00fcz durmak ve nefes, omurga i\u00e7in g\u00f6bek \u00e7izerken. Y\u00fcr\u00fcrken, ma\u011fazada s\u0131rada dururken veya bir partide sohbet ederken bunu deneyin.<\/p>\n
\u00a0<\/p>\n
No. 8: Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/h2>\n<\/figure>\nEn sevdi\u011finiz y\u0131ld\u0131z veya atlet abs i\u00e7in hedefleyen de\u011fer, ama onlar\u0131 taklit etmeyi beklemeyin. Genleriniz v\u00fccudunuzun \u015feklinde bir rol oynayabilir. Bu pes edip kurabiye kavanozuna gitmek i\u00e7in bir bahane de\u011fil tabii ki. Baz\u0131 m\u00fckemmel g\u00f6r\u00fcnt\u00fc de\u011fil,\u00a0v\u00fccudunuza<\/em>\u00a0odaklanm\u0131\u015f ger\u00e7ek\u00e7i hedefler belirleyin. Hem daha s\u0131k\u0131 hem de daha mutlu olacaks\u0131n.<\/p>\n\u00a0<\/p>\n
No. 9: \u0130\u015fleri Yava\u015f Al<\/h2>\n<\/figure>\nMidriff de\u011fi\u015ftirme yava\u015f ve istikrarl\u0131 ilerleme de\u011fil, h\u0131zl\u0131 d\u00fczeltmeler bir konudur. D\u00fcz abs i\u00e7in yol bile baz\u0131 aksiliklere olabilir (merhaba, tatil yeme!). Ama e\u011fer ona zaman verir ve devam ederse, orta ger\u00e7ekten flab fab gidebilirsiniz.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
D\u00fcz Abs Nas\u0131l Al\u0131n Kutsal Kase i\u00e7in aray\u0131\u015f gibi, bir\u00e7ok ki\u015fi kendi abs geli\u015ftirmek i\u00e7in bir misyonu vard\u0131r. Neyse ki, […]<\/p>\n","protected":false},"author":2,"featured_media":6087,"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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abs","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7344,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084","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=6084"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions"}],"predecessor-version":[{"id":17068,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6084\/revisions\/17068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6087"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\u0130nekler eve gelene kadar ab egzersizleri yapabilirsin. Ama fazladan g\u00f6bek ya\u011f\u0131n\u0131z varsa, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131n\u0131z ortaya gelmez. G\u00f6bek ya\u011f k\u0131p\u0131rdamak i\u00e7in, ne yemek ve ne kadar aktif bakmak zorunda. Daha az yiyin ve daha fazla hareket edin ve sizin i\u00e7in iyi yemek se\u00e7imleri yap\u0131n. Ya\u011fs\u0131z protein ve sebzeler de\u011fil, ya\u011fl\u0131 burger ve patates d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n
\u00a0<\/p>\n
No. 7: Sahne E\u011flenceli, ama \u0130ste\u011fe Ba\u011fl\u0131<\/h2>\n
\u00a0<\/p>\n \u0130stikrar toplar\u0131 ve Bosu toplar\u0131, kay\u0131\u015flar ve bantlar, ve bir spor salonu kat\u0131lmadan bir egzersiz zip ekleyebilirsiniz. Ama daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 i\u00e7in hi\u00e7birine ihtiyac\u0131n yok. G\u00fcnl\u00fck ya\u015fam i\u00e7ine bir ab egzersiz Sneak. Ayr\u0131ca, d\u00fcz durmak ve nefes, omurga i\u00e7in g\u00f6bek \u00e7izerken. Y\u00fcr\u00fcrken, ma\u011fazada s\u0131rada dururken veya bir partide sohbet ederken bunu deneyin.<\/p>\n \u00a0<\/p>\n En sevdi\u011finiz y\u0131ld\u0131z veya atlet abs i\u00e7in hedefleyen de\u011fer, ama onlar\u0131 taklit etmeyi beklemeyin. Genleriniz v\u00fccudunuzun \u015feklinde bir rol oynayabilir. Bu pes edip kurabiye kavanozuna gitmek i\u00e7in bir bahane de\u011fil tabii ki. Baz\u0131 m\u00fckemmel g\u00f6r\u00fcnt\u00fc de\u011fil,\u00a0v\u00fccudunuza<\/em>\u00a0odaklanm\u0131\u015f ger\u00e7ek\u00e7i hedefler belirleyin. Hem daha s\u0131k\u0131 hem de daha mutlu olacaks\u0131n.<\/p>\n \u00a0<\/p>\n Midriff de\u011fi\u015ftirme yava\u015f ve istikrarl\u0131 ilerleme de\u011fil, h\u0131zl\u0131 d\u00fczeltmeler bir konudur. D\u00fcz abs i\u00e7in yol bile baz\u0131 aksiliklere olabilir (merhaba, tatil yeme!). Ama e\u011fer ona zaman verir ve devam ederse, orta ger\u00e7ekten flab fab gidebilirsiniz.<\/p>\n \n","protected":false},"excerpt":{"rendered":" D\u00fcz Abs Nas\u0131l Al\u0131n Kutsal Kase i\u00e7in aray\u0131\u015f gibi, bir\u00e7ok ki\u015fi kendi abs geli\u015ftirmek i\u00e7in bir misyonu vard\u0131r. Neyse ki, […]<\/p>\n","protected":false},"author":2,"featured_media":6087,"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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8: Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/h2>\n
<\/figure>\nNo. 9: \u0130\u015fleri Yava\u015f Al<\/h2>\n
<\/figure>\n