{"id":6178,"date":"2024-01-01T15:23:57","date_gmt":"2024-01-01T15:23:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6178"},"modified":"2024-01-01T15:24:11","modified_gmt":"2024-01-01T15:24:11","slug":"squats-the-proper-technique-benefits-and-variations","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/squats-the-proper-technique-benefits-and-variations\/","title":{"rendered":"Squat \u2013 uygun teknik, faydalar ve varyasyonlar"},"content":{"rendered":"<p>En temel ve en pop\u00fcler egzersizler&nbsp;<strong>tonlama bacaklar\u0131 ve popo kesinlikle \u00e7\u00f6melmedir.<\/strong>&nbsp;Bunlar kesinlikle bir s\u00fcre boyunca eksik de\u011fildir.&nbsp;<strong>&#8220;bacak g\u00fcn\u00fc&#8221;<\/strong>&nbsp;herhangi bir halter a\u015f\u0131\u011f\u0131. Ama emin misin?<strong>&nbsp;onlar\u0131 d\u00fczg\u00fcn bir \u015fekilde mi yap\u0131yorsunuz?<\/strong>&nbsp;Biliyor musun&nbsp;<strong>t\u00fcm squat t\u00fcrleri<\/strong>&nbsp;ile yapabilece\u011finiz<strong>&nbsp;antrenman\u0131n\u0131z\u0131 canland\u0131rmak m\u0131?<\/strong>&nbsp;Ba\u015fka ne var&nbsp;<strong>Bu al\u0131\u015ft\u0131rman\u0131n faydalar\u0131 var m\u0131?<\/strong>&nbsp;Bu ve a\u011f\u0131z kavgalar\u0131yla ilgili di\u011fer sorular\u0131n cevaplar\u0131 a\u015fa\u011f\u0131daki makalede bulunabilir.<\/p> <h2 class=\"wp-block-heading\">\u00c7\u00f6melme nedir?<\/h2> <p>Squat en iyilerden biridir<strong>&nbsp;V\u00fccudun alt k\u0131s\u0131mlar\u0131n\u0131 g\u00fc\u00e7lendirmek i\u00e7in fonksiyonel egzersizler.<\/strong>&nbsp;Uygun tekni\u011fi ile,&nbsp;<strong>bacaklar\u0131n\u0131z\u0131, poponuzu \u00e7al\u0131\u015ft\u0131racaks\u0131n\u0131z, ayn\u0131 zamanda kar\u0131n kaslar\u0131n\u0131z\u0131 veya v\u00fccudunuzun \u00e7ekirde\u011fini de \u00e7al\u0131\u015ft\u0131racaks\u0131n\u0131z.<\/strong>&nbsp;Ancak, avantajlar\u0131 \u015fu ki;&nbsp;<strong>her zaman ve her yerde ger\u00e7ekle\u015ftirilebilir,<\/strong>&nbsp;\u00f6zel ekipmana ihtiya\u00e7 duymadan. Ancak, yanl\u0131\u015f teknikleri&nbsp;<strong>baz\u0131 ho\u015f olmayan yaralanmalara neden olabilir.<\/strong><\/p> <p>Kullan\u0131mlar\u0131 a\u00e7\u0131s\u0131ndan a\u011f\u0131z kavgas\u0131na odaklansayd\u0131k,\u00a0<strong>neredeyse her zaman \u00e7\u00f6melmek.<\/strong>\u00a0Anahtarlar\u0131n\u0131z d\u00fc\u015ft\u00fc\u011f\u00fcnde ve onlara ula\u015fmak i\u00e7in e\u011fildi\u011finizde veya ayakkab\u0131lar\u0131n\u0131zdaki ba\u011fc\u0131klar\u0131 ba\u011flamak istedi\u011finizde,\u00a0<strong>belli bir \u00e7\u00f6melme yapars\u0131n\u0131z.<\/strong>\u00a0Tek\u00a0<strong>bu eylemler aras\u0131ndaki fark<\/strong>\u00a0ve ger\u00e7ek \u00e7\u00f6melmeler, \u00e7\u00f6meldi\u011finde,\u00a0<strong>bilin\u00e7li olarak uygun duru\u015fa ve kas g\u00fc\u00e7lendirmeye odaklan\u0131rs\u0131n\u0131z.<\/strong> <\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-1124x794.jpg\" alt=\"Squats - the proper technique, benefits and variations\" class=\"wp-image-176644\" title=\"Squats - the proper technique, benefits and variations\"\/><\/figure> <h2 class=\"wp-block-heading\">\u00c7\u00f6melme s\u0131ras\u0131nda hangi kaslar\u0131 kullan\u0131yorsunuz?<\/h2> <p>A\u011f\u0131z kavgas\u0131 \u00f6ncelikle\u00a0<strong>bacak kaslar\u0131n\u0131 ve poposunu g\u00fc\u00e7lendirir.<\/strong>\u00a0Ancak, performanslar\u0131 s\u0131ras\u0131nda do\u011fru duru\u015f sayesinde ve\u00a0<strong>\u00e7\u00f6melmelerin \u00e7e\u015fitli varyasyonlar\u0131,<\/strong>\u00a0\u015eunlar\u0131 yapabilirsiniz\u00a0<strong>\u00e7ok daha fazla kas me\u015fgul edin.<\/strong> <\/p> <p>Kendi a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla standart bir \u00e7\u00f6melme s\u0131ras\u0131nda, a\u015fa\u011f\u0131dakileri yapars\u0131n\u0131z:<\/p> <ul class=\"wp-block-list\"><li>quadriceps thigh muscle<\/li><li>hamstrings<\/li><li>quads<\/li><li>abductors<\/li><li>butt<\/li><li>straight abdominal muscle<\/li><li>biceps calf muscle<\/li><\/ul> <p>\u00c7\u00f6melme s\u0131ras\u0131nda a\u011f\u0131rl\u0131k kullan\u0131rsan\u0131z veya \u00e7\u00f6melmenin di\u011fer varyasyonlar\u0131n\u0131 denerseniz, a\u015fa\u011f\u0131daki kaslar\u0131 da \u00e7al\u0131\u015ft\u0131rabilirsiniz:<\/p> <ul class=\"wp-block-list\"><li>back<\/li><li>forearm<\/li><li>shoulders<\/li><li>external and internal abdominal muscles<\/li><li>triceps<\/li><li>biceps<\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-1124x751.jpg\" alt=\"What muscles do you engage during squatting?\" class=\"wp-image-176618\" title=\"What muscles do you engage during squatting?\"\/><\/figure> <h2 class=\"wp-block-heading\">\u00c7\u00f6melme yapmak i\u00e7in uygun teknik<\/h2> <p>Uygun \u00e7\u00f6melme tekni\u011fi yard\u0131mc\u0131 olacakt\u0131r\u00a0<strong>\u00e7abalar\u0131n\u0131z\u0131 en \u00fcst d\u00fczeye \u00e7\u0131kar\u0131n<\/strong>\u00a0ve \u00f6nlemek\u00a0<strong>ho\u015f olmayan yaralanmalar veya kas a\u011fr\u0131s\u0131.<\/strong>\u00a0Nas\u0131l yap\u0131l\u0131r?<\/p> <ol class=\"wp-block-list\"><li>Stand upright and spread your legs hip-width apart \u2013 toes facing forward.<\/li><li>Push your shoulders back slightly and squeeze your abdomen.<\/li><li>Stretch your shoulders or put your hands on your sides.<\/li><li>Inhale, slowly lower yourself to the floor, bend your knees and push your butt back a little.<\/li><li>Keep your back straight, do not bend it.<\/li><li>Stop when you reach the squat position with your knees bent at a 90\u00b0 angle and your thighs parallel to the floor \u2013 stay in this position for about 2 seconds.<\/li><li>Push on your heels, slowly straighten up your legs, and return to an upright position with an exhale.<\/li><li>For the best squat effect, repeat the exercise at least 10 to 15 times in a row.<\/li><\/ol> <p>Daha iyi anla\u015f\u0131lmas\u0131 i\u00e7in\u00a0<strong>do\u011fru \u00e7\u00f6melme tekni\u011fi,<\/strong>\u00a0e\u011fitim videosunu izleyin:<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Squats for Beginners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h2 class=\"wp-block-heading\">\u00c7\u00f6melme yaparken en yayg\u0131n hatalar<\/h2> <ul class=\"wp-block-list\"><li><strong>You do not go low enough to the floor\u00a0<\/strong>\u2013 with the right squat technique, your thighs should be parallel to the floor. However, if you do not go low enough and do not reach this point, you will not fully engage all the necessary muscles.<\/li><li><strong>Switching knees\u00a0<\/strong>\u2013 a very common problem when performing a squat. Not only does this make it impossible to do a squat properly, but it also puts a lot of unnecessary load on your knees. This can damage your joints and tendons.<\/li><li><strong>You do not put your knees apart\u00a0<\/strong>\u2013 when lifting from a squat, the knees should point outwards, not inwards. When you point your knees inwards, you will make it easier to squat, but then squatting makes no sense.<\/li><li><strong>Crouching\u00a0<\/strong>\u2013 When squatting, it is extremely important to keep your back upright, otherwise it may lead to an injury. You should therefore avoid bending it or creasing it.<\/li><li><strong>You lift your heels off the floor\u00a0<\/strong>\u2013 standing up from the squat should be accompanied by the pressure of the heels. This is because if you push your heels into the floor, you will ensure safe and correct muscle activation and balance. Therefore, never stand on tiptoe when lifting from a squat, but transfer all your weight to the heels.<\/li><\/ul> <h2 class=\"wp-block-heading\">A\u011f\u0131z kavgas\u0131n\u0131n faydalar\u0131<\/h2> <p>Squat sadece\u00a0<strong>kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek,<\/strong>\u00a0ama ayn\u0131 zamanda saklan\u0131yorlar\u00a0<strong>di\u011fer bir\u00e7ok fayda.<\/strong>\u00a0Bunlar\u0131 ger\u00e7ekle\u015ftirerek, a\u015fa\u011f\u0131dakiler gibi bir\u00e7ok temel aktiviteyi de geli\u015ftirebilirsiniz:\u00a0<strong>y\u00fcr\u00fcmek, oturmak veya a\u011f\u0131r y\u00fckleri kald\u0131rmak ve ta\u015f\u0131mak.<\/strong>\u00a0Ama kesinlikle hepsi bu kadar de\u011fil! Ba\u015fka neler oldu\u011funu \u00f6\u011frenin\u00a0<strong>d\u00fczenli olarak squat yaparak elde edece\u011finiz faydalar.<\/strong> <\/p> <ul class=\"wp-block-list\"><li>support proper posture<\/li><li>help burn calories \u2013 an approximately 64-kilo person can burn up to 133 calories in 15 minutes of intense squatting<\/li><li>improve flexibility and stability<\/li><li>strengthen the lungs and heart<\/li><li>help prevent injuries<\/li><li>maintain joint health<\/li><li>maintain strong bones<\/li><li>improve movement speed<\/li><li>improve digestion and blood circulation in the body<\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-1124x750.jpg\" alt=\"Squats with Weights\" class=\"wp-image-176657\" title=\"Squats with Weights\"\/><\/figure> <h2 class=\"wp-block-heading\">\u00c7\u00f6melme varyasyonlar\u0131<\/h2> <p>Var\u00a0<strong>bunlardan say\u0131s\u0131zd\u0131r.<\/strong>\u00a0\u00c7\u00f6melmenin \u00e7oklu varyasyonlar\u0131 sayesinde,\u00a0<strong>Ayr\u0131ca egzersizde di\u011fer \u00f6nemli kaslar\u0131 da kullanacaks\u0131n\u0131z.<\/strong> <strong>ve antrenman\u0131n\u0131z\u0131 canland\u0131r\u0131n.<\/strong>\u00a0Ancak, egzersiz yapmak ve \u00e7\u00f6melmek i\u00e7in yeniyseniz,<strong>\u00a0Temel bir \u00e7\u00f6melmenin uygun tekni\u011fini anlamaya odaklanmak,<\/strong>\u00a0ve sonra di\u011ferlerini deneyin,\u00a0<strong>daha zorlu formlar<\/strong>\u00a0gibi. Ayr\u0131ca, a\u015fa\u011f\u0131dakiler gibi \u00e7e\u015fitli ara\u00e7lar da kullanabilirsiniz:\u00a0<strong>damb\u0131llar, diren\u00e7 bantlar\u0131 ve geni\u015fleticiler, kettlebell&#8217;ler, bir sandalye veya bir denge pedi.<\/strong>\u00a0E\u011fitim plan\u0131n\u0131za ne t\u00fcr \u00e7\u00f6melmeler ekleyebilece\u011finize bak\u0131n.<\/p> <h3 class=\"wp-block-heading\">Bulgar Squat<\/h3> <p>Bulgar squat yapmadan \u00f6nce, haz\u0131rlanman\u0131z&nbsp;gerekir<strong>bir egzersiz arac\u0131,<\/strong>&nbsp;ki bu&nbsp;<strong>bir ad\u0131m,<\/strong>&nbsp;<strong>daha al\u00e7ak bir sandalye veya bir bank.<\/strong>&nbsp;S\u0131rt\u0131n\u0131z\u0131 ad\u0131ma dayayarak durun ve&nbsp;<strong>sa\u011f aya\u011f\u0131n\u0131z\u0131 b\u00fck\u00fcn<\/strong>&nbsp;b\u00f6ylece<strong>&nbsp;aya\u011f\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131n\u0131 basama\u011fa yerle\u015ftirin.<\/strong>&nbsp;Bu senin&nbsp;olacak<strong>ba\u015flang\u0131\u00e7 pozisyonu.<\/strong>&nbsp;Sonra b\u00fck\u00fcn&nbsp;<strong>sol bacak dizde ve yere \u00e7\u00f6melme hareketiyle \u00e7ekin<\/strong>&nbsp;sa\u011f baca\u011f\u0131n diz neredeyse yere de\u011fene kadar. Emin ol&nbsp;<strong>omuzlar\u0131n geriye d\u00f6n\u00fck, s\u0131rt\u0131n d\u00fcz,<\/strong>&nbsp;ve kald\u0131r\u0131rken ayak parmaklar\u0131n\u0131z\u0131n \u00fczerinde durmuyorsunuz. Bu egzersizi daha zor hale getirmek istiyorsan\u0131z, bunu yaparken yapabilirsiniz.&nbsp;<strong>damb\u0131l tutmak.<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/94380042_2861684403953254_2446104524998311936_o-min-749x1124.jpg\" alt=\"Bulgarian Squats\" class=\"wp-image-176631\" title=\"Bulgarian Squats\"\/><\/figure> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bulgarian Split Squat...You&#039;re Doing It Wrong\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Ksz5rkmBuTA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\">Sumo \u00c7\u00f6melme<\/h3> <p>Bu t\u00fcr bir \u00e7\u00f6melme s\u0131ras\u0131nda bacaklar\u0131n\u0131z\u0131n geni\u015fli\u011fi<strong>\u00a0biraz daha b\u00fcy\u00fck<\/strong>\u00a0klasik bir \u00e7\u00f6melme s\u0131ras\u0131ndan daha fazla. Bu y\u00fczden bacaklar\u0131n\u0131z olacak \u015fekilde ayakta durun\u00a0<strong>omuzlar\u0131n\u0131z\u0131n geni\u015fli\u011finden biraz daha uzakta.<\/strong>\u00a0Ayak parmaklar\u0131 i\u015faret etmeli\u00a0<strong>biraz d\u0131\u015far\u0131ya.<\/strong>\u00a0Kal\u00e7alar\u0131n\u0131 ve omuzlar\u0131n\u0131 geriye do\u011fru it,\u00a0<strong>s\u0131rt\u0131n\u0131z\u0131 dik tutun<\/strong>\u00a0ve \u00e7\u00f6melmeye indirin. Yaln\u0131zca \u015fu durumlarda durun:\u00a0<strong>kal\u00e7alar\u0131n\u0131z dizlerinizin seviyesinin biraz alt\u0131ndad\u0131r.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to do Sumo Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sqDGkIBYPAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Smith Makinesinde \u00c7\u00f6melme<\/strong><\/h3> <p><strong>Smith makinesi<\/strong>veya s\u00f6zde \u00e7oklu bask\u0131,\u00a0<strong>\u00e7\u00f6melme ve d\u00fcz bir s\u0131rt s\u00fcrd\u00fcrme sorunu.<\/strong>\u00a0Bu makine her zaman korur\u00a0<strong>bir hareket y\u00f6r\u00fcngesi,<\/strong>\u00a0kesinlikle sapmayaca\u011f\u0131n\u0131z. Bu bir\u00a0<strong>klasik \u00e7\u00f6melme tekni\u011fi, ancak bir a\u011f\u0131rl\u0131k ile<\/strong>\u00a0tuzaklar\u0131n\u0131za yerle\u015ftirilir. Ancak, dikkatli olun\u00a0<strong>ayak ucunda durmamak<\/strong>\u00a0ba\u015flang\u0131\u00e7 pozisyonundaki a\u011f\u0131rl\u0131k nedeniyle veya,\u00a0<strong>tersine, diz b\u00fckme pozisyonunda olmamak.<\/strong>\u00a0A\u011f\u0131rl\u0131\u011f\u0131 hissedece\u011finiz \u015fekilde ayarlay\u0131n\u00a0<strong>rahat ve g\u00fcvenli<\/strong>\u00a0egzersiz yaparken.<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"HOW TO SQUAT ON THE SMITH MACHINE\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/DUWK_gKcRCc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\">A\u011f\u0131rl\u0131klar\u0131 Olan Squat<\/h3> <p>&nbsp;Bir kez<strong>Temel \u00e7\u00f6melme tekni\u011finde ustala\u015f\u0131n<\/strong>&nbsp;kendi a\u011f\u0131rl\u0131\u011f\u0131nla, zaman\u0131 geldi&nbsp;<strong>biraz demir ekleyin!<\/strong>&nbsp;Bunu yapman\u0131n birka\u00e7 yolu vard\u0131r. \u015eunlar\u0131 da ekleyebilirsiniz:&nbsp;<strong>damb\u0131l, kettlebell veya barbell,<\/strong>&nbsp;\u00e7\u00f6melmeye. Damb\u0131l kullan\u0131rken, a\u011f\u0131rl\u0131klar\u0131n\u0131n&nbsp;<strong>sizi otomatik olarak g\u00f6\u011fs\u00fcn\u00fczle yere daha fazla itmez.<\/strong>&nbsp;Barbell&#8217;i s\u0131rt\u0131n\u0131zda kullan\u0131rken, terazilerle a\u015f\u0131r\u0131ya ka\u00e7mad\u0131\u011f\u0131n\u0131zdan emin olun ve<strong>&nbsp;kendinize biraz zarar verin.<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300052-min-749x1124.jpg\" alt=\"Squats with Weights\" class=\"wp-image-176605\" title=\"Squats with Weights\"\/><\/figure> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"The Back Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ultWZbUMPL8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Tepeg\u00f6z \u00c7\u00f6melme<\/strong><\/h3> <p>V\u00fccudunuzun alt k\u0131s\u0131mlar\u0131na ek olarak, \u00e7\u00f6melmenin bu varyasyonu da devreye girecektir.&nbsp;<strong>\u00e7ekirde\u011finiz ve s\u0131rt, omuz ve kol kaslar\u0131.<\/strong><\/p> <p>\u00c7\u00f6melmenin ba\u015flang\u0131\u00e7 pozisyonu\u00a0<strong>klasik \u00e7\u00f6melme ile ayn\u0131,<\/strong>\u00a0ama ellerimizi tutuyoruz\u00a0<strong>ba\u015f\u0131m\u0131z\u0131n \u00fcst\u00fcnde dik.<\/strong>\u00a0Bu egzersizi daha zor hale getirmek i\u00e7in, bir halter, kettlebell veya bir egzersiz topu \u015feklinde a\u011f\u0131rl\u0131klar ekleyin.<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"The Overhead Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pn8mqlG0nkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u00c7\u00f6melme Atlama<\/strong><\/h3> <p>Bu bir<strong>\u00a0plyometrik hareket,<\/strong>\u00a0bu da asl\u0131nda \u015fu anlama geliyor:<strong>\u00a0aerobik egzersiz yap\u0131yorsan\u0131z<\/strong>\u00a0bu t\u00fcr bir \u00e7\u00f6melme ile. Bu nedenle \u015funu gerektirir:\u00a0<strong>m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede m\u00fcmk\u00fcn oldu\u011funca \u00e7ok hareket yapars\u0131n\u0131z.<\/strong>\u00a0\u00c7\u00f6melme atlama tekni\u011fi<strong>\u00a0klasik \u00e7\u00f6melme ile ayn\u0131,<\/strong>\u00a0ama yerden kald\u0131r\u0131rken,\u00a0<strong>topuklar\u0131n\u0131zla biraz daha itip d\u0131\u015far\u0131 z\u0131plars\u0131n\u0131z.<\/strong>\u00a0Bu t\u00fcr \u00e7\u00f6melmelere yaln\u0131zca \u015fu durumlarda a\u011f\u0131rl\u0131k eklemenizi \u00f6neririz:\u00a0<strong>bu teknikte ger\u00e7ekten ustala\u015ft\u0131n\u0131z.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"WORKOUT TECHNIQUE | How to safely do a Squat Jump?\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/72BSZupb-1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Duvar Koltu\u011fu<\/strong><\/h3> <p>Yan\u0131n\u0131zda durun\u00a0<strong>duvara geri d\u00f6n<\/strong>\u00a0ve yava\u015f\u00e7a \u00e7\u00f6melme pozisyonuna ge\u00e7in.\u00a0<strong>S\u0131rt\u0131n\u0131z ve ba\u015f\u0131n\u0131z her zaman duvara de\u011fmelidir<\/strong>. Yava\u015f yava\u015f\u00a0<strong>bacaklar\u0131n\u0131z\u0131 duvardan uzakla\u015ft\u0131r\u0131n<\/strong>\u00a0olu\u015fturmak i\u00e7in\u00a0<strong>temel bir \u00e7\u00f6melme pozisyonu<\/strong>\u00a0\u2013 Dizleriniz 90\u00b0 a\u00e7\u0131yla b\u00fck\u00fclm\u00fc\u015f, ayak parmaklar\u0131n\u0131z \u00f6ne d\u00f6n\u00fck ve uyluklar\u0131n\u0131z yere paraleldir. Yapman\u0131z gerekenler<strong>\u00a0en az bir dakika bu pozisyonda kal\u0131n.<\/strong>\u00a0\u015eunlar\u0131 yapabilirsiniz\u00a0<strong>dizlerinizin \u00fczerine bir halter veya kettlebell yerle\u015ftirin<\/strong>\u00a0bu egzersizi daha zor hale getirmek i\u00e7in. Her ne kadar bir\u00a0<strong>dinamik \u00e7\u00f6melme tipi,<\/strong>\u00a0kesinlikle olacak\u00a0<strong>uyluk kaslar\u0131n\u0131za ve poponuza meydan okuyun.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to Do a Wall Sit | Thighs Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XULOKw4E4P4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Side Squat Y\u00fcr\u00fcy\u00fc\u015f<\/strong><\/h3> <p>Yine bir\u00a0<strong>aerobik \u00e7\u00f6melme t\u00fcr\u00fc.<\/strong>\u00a0\u0130\u00e7inde durun\u00a0<strong>Klasik bir \u00e7\u00f6melmenin ba\u015flang\u0131\u00e7 pozisyonu<\/strong>\u00a0ve yava\u015f\u00e7a a\u015fa\u011f\u0131 do\u011fru hareket edin. Fakat\u00a0<strong>bu pozisyonda kalmak,<\/strong>\u00a0kald\u0131rmay\u0131n, ama\u00a0<strong>sa\u011f aya\u011f\u0131n\u0131zla yana do\u011fru bir ad\u0131m at\u0131n.<\/strong>\u00a0Bu hareket s\u0131ras\u0131nda uyluklar\u0131n\u0131z\u0131n hala ayn\u0131 y\u00fckseklikte oldu\u011fundan emin olun. Sonra\u00a0<strong>ayn\u0131 hareketi sol ayakla tekrarlay\u0131n<\/strong>\u00a0B\u00f6ylece\u00a0<strong>\u00e7\u00f6melme pozisyonuna geri d\u00f6nersiniz.<\/strong>\u00a0Hareketi tekrarlayabilirsiniz<strong>\u00a0bir tarafa birka\u00e7 kez daha<\/strong>\u00a0ve sonra taraflar\u0131 de\u011fi\u015ftirin. Ayr\u0131ca \u015funlar\u0131 da kullanabilirsiniz:<strong>\u00a0diren\u00e7 band\u0131 veya geni\u015fletici<\/strong>\u00a0\u00e7\u00f6melmeyi zorla\u015ft\u0131rmak i\u00e7in.<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtube.com\/watch?v=yrSBgbjLbog\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Tek Ayakl\u0131 \u00c7\u00f6melme<\/strong><\/h3> <p>\u0130deal bir \u00e7\u00f6melme\u00a0<strong>uyluk kaslar\u0131n\u0131n ve poponun m\u00fcmk\u00fcn olan en iyi egzersizi,<\/strong>\u00a0ama ayn\u0131 zamanda\u00a0<strong>daha iyi stabilite kazanmak.<\/strong>\u00a0Al\u00a0<strong>ba\u015flang\u0131\u00e7 pozisyonu<\/strong>\u00a0bir<strong>\u00a0klasik \u00e7\u00f6melme<\/strong>\u00a0ve sonra\u00a0<strong>bir baca\u011f\u0131n\u0131 \u00f6n\u00fcnde ger.<\/strong>\u00a0Yava\u015f\u00e7a a\u015fa\u011f\u0131 do\u011fru hareket edin, \u00e7\u00f6melme pozisyonuna. \u015eunlar\u0131 yapabilirsiniz<strong>\u00a0kollar\u0131n\u0131 uzat<\/strong>\u00a0m\u00fcmk\u00fcn olan en iyi dengeyi elde etmek i\u00e7in. Aya\u011f\u0131n\u0131z\u0131 koruyun\u00a0<strong>hala uzanm\u0131\u015f.<\/strong>\u00a0Sadece \u00e7\u00f6melme kadar\u00a0<strong>V\u00fccudunuz gitmenize izin verdi\u011fi i\u00e7in.<\/strong>\u00a0Dizlerinizi de\u011fi\u015ftirmeyin ve\u00a0<strong>m\u00fcmk\u00fcn olan en iyi stabiliteyi korumak.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Single-Leg Squat - Glute Strengthening Exercises for Runners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9_Ca2YRRdtE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>Pli\u00e9 \u00c7\u00f6melme<\/strong><\/h3> <p>En iyi \u00e7\u00f6melme t\u00fcr\u00fc<strong>\u00a0bacaklar\u0131n\u0131 tonlamak,<\/strong>\u00a0tekni\u011fi\u00a0<strong>klasik olana hi\u00e7 benzemiyor.<\/strong>\u00a0Bir\u00a0<strong>sumo \u00e7\u00f6melme s\u0131ras\u0131nda oldu\u011fu gibi pozisyon<\/strong>\u00a0daha geni\u015f bir pozisyonda,\u00a0<strong>kollar\u0131n\u0131z\u0131 yaymak veya germek<\/strong>\u00a0ve \u00e7\u00f6melmeye do\u011fru ilerleyin. Bununla birlikte, bir pense \u00e7\u00f6melme s\u0131ras\u0131nda, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z<strong>\u00a0topuklar\u0131n\u0131z\u0131n \u00fczerinde kalmaz, ayak parmaklar\u0131na do\u011fru kayar.<\/strong>\u00a0Bu nedenle, \u00e7\u00f6melmenizle ayak parmaklar\u0131n\u0131z\u0131n \u00fczerinde durun ve\u00a0<strong>dizlerinizi birbirinden ay\u0131r\u0131n<\/strong>\u00a0b\u00f6ylece hissedersiniz\u00a0<strong>i\u00e7 uyluk kaslar\u0131na m\u00fcmk\u00fcn oldu\u011funca fazla bask\u0131 uygulay\u0131n.<\/strong>\u00a0Bu bale esintili \u00e7\u00f6melme\u00a0<strong>\u00f6zellikle kad\u0131nlar aras\u0131nda pop\u00fcler.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to do Pli\u00e9 Squats to Tone Your Legs | Health\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FPeq0s4jDxw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Elbette<strong>\u00a0\u00e7\u00f6melmenin bir\u00e7ok \u00e7e\u015fidi vard\u0131r,<\/strong>\u00a0bu y\u00fczden se\u00e7tik<strong>\u00a0sizin i\u00e7in en temel ve en pop\u00fcler olan\u0131.<\/strong>\u00a0Peki ya sen ve \u00e7\u00f6melmi\u015fler?\u00a0<strong>Onlar\u0131 e\u011fitim plan\u0131n\u0131za dahil ediyor musunuz?<\/strong>\u00a0Ne t\u00fcr bir \u00e7\u00f6melme yapars\u0131n<strong>\u00a0en iyisi gibi mi?<\/strong> <\/p> ","protected":false},"excerpt":{"rendered":"<p>En temel ve en pop\u00fcler egzersizler&nbsp;tonlama bacaklar\u0131 ve popo kesinlikle \u00e7\u00f6melmedir.&nbsp;Bunlar kesinlikle bir s\u00fcre boyunca eksik de\u011fildir.&nbsp;&#8220;bacak g\u00fcn\u00fc&#8221;&nbsp;herhangi bir halter [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6191,"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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