Push-up her fitness merakl\u0131s\u0131 i\u00e7in egzersiz \u00f6nemli bir \u015feklidir. \u015e\u0131nav yapmak, m\u00fckemmel \u015fekle girmeye ve v\u00fccut tonlamaya \u00e7al\u0131\u015fan herkes i\u00e7in bir zorunluluktur. Bu tek egzersiz t\u00fcm v\u00fccudunuzun sesi olabilir, bunu do\u011fru \u015fekilde yapmak \u015fart\u0131yla. Ama asl\u0131nda \u015f\u0131nav yapmak zor, \u00f6zellikle bir acemi iseniz. Insanlar\u0131n \u00e7o\u011fu egzersiz bu formu ile ili\u015fki bir sevgi ve nefret t\u00fcr payla\u015fmak, ama bu ustal\u0131k hissi \u015fa\u015f\u0131rt\u0131c\u0131. E\u011fer m\u00fckemmel bir \u015f\u0131nav yap\u0131yor ligi\u00e7ine almak i\u00e7in m\u00fccadele ediyorsan\u0131z o zaman burada uyman\u0131z gereken baz\u0131 temel kurallar \u015funlard\u0131r:<\/p>\n\n\n\n
Kaliteye Kal\u00e7alar\u0131n\u0131z\u0131 y\u00fcksek Kollar\u0131n\u0131z omuz Kafan\u0131 Tam reps Kollar\u0131n d\u00fcz Varyasyonlar\u0131 ","protected":false},"excerpt":{"rendered":" Push-up her fitness merakl\u0131s\u0131 i\u00e7in egzersiz \u00f6nemli bir \u015feklidir. \u015e\u0131nav yapmak, m\u00fckemmel \u015fekle girmeye ve v\u00fccut tonlamaya \u00e7al\u0131\u015fan herkes i\u00e7in […]<\/p>\n","protected":false},"author":2,"featured_media":6139,"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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odaklan\u0131n<\/strong> Bir seferde ka\u00e7 \u015f\u0131nav yapt\u0131\u011f\u0131n\u0131z\u0131n bir \u00f6nemi yoktur, her \u015fey do\u011fru \u015fekilde yap\u0131p yapmad\u0131\u011f\u0131n\u0131zd\u0131r. Kalite nicelikten daha \u00f6nemlidir. \u015e\u0131nav yapmak sizi yaralanma riskine sokabilir ve yine de size yard\u0131mc\u0131 olmayacakt\u0131r. Egzersiz bu formu yaparken duru\u015f dikkat edin.<\/p>\n\n\n\n
getirmeyin<\/strong> \u015e\u0131nav yaparken kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 getirmeyin. Bunu yapmak \u00e7ekirdek kaslar\u0131n\u0131 devre d\u0131\u015f\u0131 kayacakt\u0131r. D\u00fcz bir \u00e7izgide s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun ve egzersiz yaparken abs me\u015fgul. Kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 ta\u015f\u0131mak omuzlar\u0131n\u0131za \u00e7ok fazla bask\u0131 uygulayacakt\u0131r.
Alti\u00e7in
ba\u015flay\u0131n<\/strong>Her zaman \u015f\u0131nav yerden ba\u015flat\u0131n. Omurgan\u0131z\u0131 d\u00fcz tutun ve bu egzersizi yaparken dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131rmak i\u00e7in \u00e7ekirde\u011finizi me\u015fgul edin.<\/p>\n\n\n\n
geni\u015fli\u011finden daha fazla olmal\u0131.<\/strong> Sadece bunu yapmaya ba\u015flad\u0131ysan\u0131z \u015f\u0131nav basit bir formu sopa daha iyidir. Elinizi omuz geni\u015fli\u011finden daha fazla yere yerle\u015ftirin. Ba\u015fparmaklar\u0131n\u0131z ve koltuk altlar\u0131n\u0131z a\u015fa\u011f\u0131 indi\u011finizde yanlardan 45 derecelik bir a\u00e7\u0131yla dirseklerinizle ayn\u0131 hizada olmal\u0131d\u0131r.<\/p>\n\n\n\n
d\u00fc\u015f\u00fcrme.<\/strong> Kafan v\u00fccudunla ayn\u0131 hizada olmal\u0131. Bu herhangi bir yaralanma sizi \u00f6nleyecektir. \u00c7enenin yere inmesini engelley.<\/p>\n\n\n\n
ger\u00e7ekle\u015ftirin<\/strong> Tamamen yere indi\u011finden emin ol. Her a\u015fa\u011f\u0131 insen g\u00f6\u011fs\u00fcn zemini f\u0131r\u00e7al\u0131yor olmal\u0131.<\/p>\n\n\n\n
olana kadar yukar\u0131 \u00e7\u0131k.<\/strong> Kollar\u0131n d\u00fcz olana kadar yukar\u0131 \u00e7\u0131k. Yukar\u0131 \u00e7\u0131karken dirseklerinin b\u00fck\u00fclmedi\u011finden emin ol.<\/p>\n\n\n\n
denemek i\u00e7in acele etmeyin<\/strong> E\u011fer bir acemi iseniz o zaman bir varyasyon denemek i\u00e7in acele etmeyin. \u0130lk olarak, temelleri ana ve daha sonra varyasyonlar\u0131 i\u00e7in gidin.<\/p>\n\n\n\n