“Nokta azaltma, g\u00f6bek ya\u011f\u0131n\u0131 kaybetmek i\u00e7in uygun bir yakla\u015f\u0131m de\u011fildir,” diye a\u00e7\u0131kl\u0131yor fitness e\u011fitmeni ve beslenme uzman\u0131 Corey Phelps, Cultivate by Corey Fitness Program\u0131’n\u0131n yarat\u0131c\u0131s\u0131. “Ancak, v\u00fccudun her yerinde ya\u011f yakacak, g\u00fc\u00e7l\u00fc ve daha keskili bir \u00e7ekirdekle sonu\u00e7lanacak baz\u0131 harika \u00e7ekirdek odakl\u0131 egzersizler vard\u0131r.”<\/p>\n\n\n\n
\u00dcnl\u00fc e\u011fitmen ve beslenme uzman\u0131 Jillian Michaels<\/a> da kardiyo, g\u00fc\u00e7 ve \u00e7ekirdek \u00e7al\u0131\u015fmas\u0131n\u0131 birle\u015ftiren \u00e7e\u015fitli egzersizler yapman\u0131n sonu\u00e7ta v\u00fccut ya\u011f\u0131n\u0131 azaltman\u0131za yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. “\u00c7ekirdek odakl\u0131 egzersizlerin b\u00fcy\u00fck bir hayran\u0131y\u0131m, ancak ilave kalori yanmas\u0131 i\u00e7in bir HIIT bile\u015feniyle ayn\u0131 anda birden fazla kas grubu \u00e7al\u0131\u015f\u0131yorum,” diyor. Bu egzersiz, \u00e7ekirde\u011finizin yan\u0131 s\u0131ra g\u00f6\u011fs\u00fcn\u00fcz, omuzlar\u0131n\u0131z, lats, triceps ve d\u00f6rtl\u00fcleriniz de michaels’\u0131 a\u00e7\u0131kl\u0131yor. Burpee’ler patlay\u0131c\u0131 pliyometrik hareket i\u00e7erdi\u011finden, kalbinizi de pompalarlar.<\/p>\n\n\n\n Burpees nas\u0131l yap\u0131l\u0131r:<\/strong> Ayaklar\u0131n\u0131z\u0131 omuz mesafesiyle birbirinden ay\u0131r\u0131n ve v\u00fccudunuzu d\u00fc\u015f\u00fck bir \u00e7\u00f6melmede yere do\u011fru indirirken kal\u00e7alar\u0131n\u0131z\u0131 geri g\u00f6nderin. Ard\u0131ndan, ellerinizi ayaklar\u0131n\u0131z\u0131n hemen d\u0131\u015f\u0131na yerle\u015ftirin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fcn yere de\u011fmesine izin vererek ayaklar\u0131n\u0131z\u0131 geriye do\u011fru z\u0131play\u0131n. V\u00fccudunuzu bir tahtaya kald\u0131rmak i\u00e7in ellerinizi yere do\u011fru itin ve ard\u0131ndan ayaklar\u0131n\u0131z\u0131 ellerinizin hemen d\u0131\u015f\u0131na atlay\u0131n. Topuklar\u0131n\u0131zda a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla, kollar\u0131n\u0131z tepemizde patlay\u0131c\u0131 bir \u015fekilde havaya z\u0131play\u0131n.2Mountain Da\u011fc\u0131lar\u0131<\/p>\n\n\n\n Burpees gibi, Michaels da bu hareketli kalas egzersizinin bir hayran\u0131d\u0131r, \u00e7\u00fcnk\u00fc di\u011fer v\u00fccut kaslar\u0131na ek olarak \u00e7ekirde\u011finizi de \u00e7al\u0131\u015f\u0131r.<\/p>\n\n\n\n Da\u011fc\u0131lar nas\u0131l yap\u0131l\u0131r:<\/strong> Bilekleriniz do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131ndayken y\u00fcksek plank pozisyonuna ge\u00e7in. Karn\u0131n\u0131z\u0131 omurgan\u0131za do\u011fru \u00e7ekerek \u00e7ekirde\u011finizi s\u0131k\u0131 tutun. Sa\u011f dizinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru s\u00fcr\u00fcn ve sonra tahtaya geri getirin. Sonra sol dizinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru s\u00fcr\u00fcn ve geri getirin. Taraflar\u0131 de\u011fi\u015ftirmeye devam edin.3T\u00fcrkiye’den Makyaj<\/p>\n\n\n\n T\u00fcrk-getup, kettlebell kullanmay\u0131 i\u00e7eren 200 y\u0131ll\u0131k bir toplam v\u00fccut egzersizidir ve \u00fcnl\u00fc antren\u00f6r Ramona Braganza’n\u0131n favorisidir. Biraz karma\u015f\u0131k olsa da, toplam v\u00fccut \u015fartland\u0131rma hareketinin g\u00f6bek ya\u011f\u0131n\u0131 patlatmak i\u00e7in ciddi \u015fekilde etkili oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n\n\n\n T\u00fcrk\u00e7e bir makyaj nas\u0131l yap\u0131l\u0131r:<\/strong> Bir kettlebell’i iki elinizle sap\u0131ndan tutarak, cenin pozisyonunda yan yat\u0131n. S\u0131rta do\u011fru yuvarlay\u0131n ve a\u011f\u0131rl\u0131k y\u00fckl\u00fc bir tarafta sabitlenene kadar kettlebell’i iki elinizle tavana do\u011fru bast\u0131r\u0131n. Serbest kolunuzu ve serbest baca\u011f\u0131n\u0131z\u0131 avu\u00e7 i\u00e7iniz a\u015fa\u011f\u0131 bakacak \u015fekilde 45 derecelik bir a\u00e7\u0131yla serbest b\u0131rak\u0131n. Zemini s\u0131k\u0131ca kavramak i\u00e7in y\u00fckl\u00fc taraf\u0131n topu\u011fu poponuza yakla\u015ft\u0131r\u0131n.<\/p>\n\n\n\n Yerdeki aya\u011f\u0131 iterek, kettlebell’i y\u00fckl\u00fc kolla yumruklay\u0131n ve serbest kolunuza yuvarlay\u0131n. Omzunuzu destekleyici tarafla kula\u011f\u0131n\u0131za do\u011fru silkmeyin. G\u00f6\u011fs\u00fcn\u00fcz\u00fc a\u00e7\u0131k tuttu\u011funuzdan emin olun. Yerdeki dirse\u011fi d\u00fczeltin ve kendinizi oturmu\u015f bir konuma kald\u0131r\u0131n. \u00d6n baca\u011f\u0131n\u0131 arkaya \u00f6r. Dizlerinizi korumak i\u00e7in arka bacakta olan shin’iniz \u00f6n bacakta shin’inize dik olmal\u0131d\u0131r.<\/p>\n\n\n\n Kollar\u0131n\u0131z\u0131 m\u00fckemmel bir \u015fekilde hizalay\u0131n: dirsek \u00fczerinde bilek, dirsek \u00fczerinde bilek \u00fczerinde omuz. \u00dcst v\u00fccudunuzu dik hale getirmek i\u00e7in g\u00f6vdenizi kald\u0131r\u0131n. Arka dizinizi d\u00f6nd\u00fcr\u00fcn, b\u00f6ylece arka shin’iniz \u00f6n shin’inize paraleldir. Arka basama\u011f\u0131n\u0131zla yere tutun, sonra derin bir nefes al\u0131n ve aya\u011fa kalk\u0131n.4Medicine Ball Burpees<\/p>\n\n\n\n Phelps, egzersizin yo\u011funlu\u011funu art\u0131rmak ve metabolizman\u0131z\u0131 art\u0131rmak i\u00e7in burpee’nize bir ila\u00e7 topu eklemenizi \u00f6nerir – hepsi de \u015f\u0131k bir alt\u0131l\u0131 kar\u0131n kaslar\u0131 seti olu\u015ftururken.<\/p>\n\n\n\n \u0130la\u00e7 topu burpees nas\u0131l yap\u0131l\u0131r:<\/strong> Ayaklar\u0131n\u0131z omuz mesafesiyle birbirinden ayr\u0131 dururken, iki elinizle bir ila\u00e7 topu tutun. Topu tepeye do\u011fru uzat\u0131n, sonra topu yere olabildi\u011fince sert bir \u015fekilde \u00e7arp\u0131n, hinging ve \u00e7arparken k\u0131\u00e7\u0131n\u0131z\u0131 arkaya oturt. Mente\u015fe yaparken dizlerinizi b\u00fck\u00fcn. Ellerinizi ayaklar\u0131n\u0131z\u0131n d\u0131\u015f\u0131nda yere koyun ve y\u00fcksek plank pozisyonuna geri atlay\u0131n. V\u00fccudunu d\u00fcz bir \u00e7izgide tut. Sonra, ayaklar\u0131n\u0131z\u0131 ellerinizin d\u0131\u015flar\u0131na do\u011fru geri atlay\u0131n, b\u00f6ylece \u00e7\u00f6melirsiniz. Topu al ve tepeye bast\u0131r, v\u00fccudunu uzat ve dimdik ayakta.5Sprawls<\/p>\n\n\n\n Yay\u0131lma temelde steroidler \u00fczerinde bir burpee – m\u00fcmk\u00fcn oldu\u011funca \u00e7ok kas \u00e7al\u0131\u015f\u0131r ve \u015fekillendirme ve tonlama \u00fcst ve alt v\u00fccut, \u00f6zellikle abs kalori yakan bir tam v\u00fccut egzersizi. “G\u00f6\u011fs\u00fcn\u00fcz yere dokunmak, sonra hareket devam ederken tahta i\u00e7in \u015f\u0131nav alarak geleneksel burpee bir sonraki seviyeye al\u0131r, ” diye a\u00e7\u0131kl\u0131yor Braganza.<\/p>\n\n\n\n Bir yay\u0131lma nas\u0131l yap\u0131l\u0131r:<\/strong> Ayaklar\u0131n\u0131z omuz mesafesiyle birbirinden ayr\u0131 durmak, \u00e7\u00f6melmek ve ellerinizi yere koyun. Ayaklar\u0131n\u0131z\u0131 bir tahtaya geri atlay\u0131n ve yere dokunmak i\u00e7in v\u00fccudunuzu diri haline dirin. Kendinizi bir tahtaya do\u011fru itin ve sonra ayaklar\u0131n\u0131z\u0131 ellerinizin d\u0131\u015f\u0131na bir \u00e7\u00f6melmeye atlay\u0131n. Aya\u011fa kalk. Braganza, “Daha fazla kalori yakmak istiyorsan\u0131z, her yay\u0131lma aras\u0131na bir s\u0131\u00e7rama ekleyin”, diye ekliyor.6Side-to-Side Medicine Ball Slams<\/p>\n\n\n\n “T\u0131p topu \u00e7arpmalar\u0131, sadece bir kas grubunu hedeflemeyen dinamik, patlay\u0131c\u0131 ve son derece metabolik bir egzersizdir,” diye a\u00e7\u0131kl\u0131yor Chris DiVecchio, e\u011fitmen<\/a>ve Premier Body & Mind ‘in kurucusu . Y\u00fczeyde e\u011fiklikler, hamstringler, d\u00f6rtl\u00fcler, paz\u0131lar ve omuzlar bu egzersizin birincil hamlecileridir. “Ancak zaman ge\u00e7tik\u00e7e ve yorgunluk geldik\u00e7e, v\u00fccuttaki hemen hemen her kas, \u00f6yle ya da b\u00f6yle, ikincil bir hamleci olarak dahil olabilir, bu da bunu tam bir ba\u011f\u0131rsak patlat\u0131c\u0131 haline getirir,” diye ekliyor. Yan yana top \u00e7arpmalar\u0131 ve tepeg\u00f6z \u00e7arpmalar\u0131 yapmak daha e\u011fik ab \u00e7al\u0131\u015fmas\u0131 i\u00e7erir.<\/p>\n\n\n\n Yanal t\u0131p topu \u00e7arpmalar\u0131 nas\u0131l yap\u0131l\u0131r:<\/strong> Bir tarafta ila\u00e7 topu ile omuz geni\u015fli\u011finde ayaklar\u0131n\u0131zla durun. Topu al\u0131n ve ser\u00e7e parma\u011f\u0131n\u0131zdan birka\u00e7 santim uza\u011fa \u00e7arparken v\u00fccudunuzu d\u00f6nd\u00fcr\u00fcn. Topu tek bir s\u0131\u00e7ramada yakalamak i\u00e7in b\u00f6l\u00fcnm\u00fc\u015f bir \u00e7\u00f6melme pozisyonuna gelirken ayaklar\u0131n\u0131z\u0131 d\u00f6nd\u00fcrd\u00fc\u011f\u00fcn\u00fczden ve arka dizi b\u00fckt\u00fc\u011f\u00fcn\u00fczden emin olun. Di\u011fer taraflar. Topu tepeye ve yana getirirken \u00e7ekirde\u011finizi s\u0131kt\u0131\u011f\u0131n\u0131zdan emin olun.7Overhead Medicine Ball Slams<\/p>\n\n\n\n Havai t\u0131p topu \u00e7arpmalar\u0131, yer\u00e7ekimine kar\u015f\u0131 \u00e7al\u0131\u015ft\u0131\u011f\u0131 i\u00e7in \u00e7ekirde\u011finizi g\u00fc\u00e7lendirir. Bu egzersiz ayn\u0131 zamanda dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 test eder, topu her al\u0131p tepeye getirdi\u011finizde kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fckseltir. Bu egzersizden en iyi \u015fekilde yararlanmak i\u00e7in a\u011f\u0131r a\u011f\u0131rl\u0131kl\u0131 bir top kulland\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>\n\n\n\n Havai t\u0131p topu \u00e7arpmalar\u0131 nas\u0131l yap\u0131l\u0131r:<\/strong> Ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde ayr\u0131 olarak dimdik ayakta durarak, iki elinizle bir ila\u00e7 topu tutun. Her iki kola da uzan\u0131n, v\u00fccudunuzu tamamen uzat\u0131n. Topu yere do\u011fru ileri ve a\u015fa\u011f\u0131 \u00e7arp\u0131n. \u00c7arparken kollar\u0131n\u0131z\u0131 yere do\u011fru uzat\u0131n ve mente\u015fe yaparken dizlerinizi b\u00fckmekten korkmay\u0131n. Topu almak ve sonra geri durmak i\u00e7in \u00e7\u00f6melme.8Rus Twists<\/p>\n\n\n\n Rus b\u00fck\u00fcm e\u011fik g\u00fcc\u00fc ve tan\u0131m\u0131n\u0131 geli\u015ftiren temel bir egzersizdir, diyor DiVecchio. Tipik olarak bir ila\u00e7 topu veya plaka ile ger\u00e7ekle\u015ftirilen hareket, ayaklar\u0131n\u0131z yerden kalkarak bir mekik pozisyonu tutarken g\u00f6vdenizi bir yandan di\u011fer yana d\u00f6nd\u00fcrmeyi i\u00e7erir.<\/p>\n\n\n\n Rus b\u00fck\u00fclmeleri nas\u0131l yap\u0131l\u0131r:<\/strong> Dizlerin b\u00fck\u00fclm\u00fc\u015f ve ayaklar\u0131n yerden kalkm\u0131\u015f bir \u015fekilde yere otur. Elleriniz g\u00f6\u011f\u00fcs y\u00fcksekli\u011finde bir ila\u00e7 topu tutun. Uzun, uzun bir omurga ile geriye do\u011fru e\u011filin, g\u00f6vdenizi 45 derecelik bir a\u00e7\u0131yla tutun ve kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fczden birka\u00e7 santim uzakta tutun. Buradan g\u00f6vdenizi sa\u011fa \u00e7evirin, sa\u011f e\u011fik kaslar\u0131n\u0131z\u0131 duraklat\u0131n ve s\u0131k\u0131n, sonra g\u00f6vdenizi sola \u00e7evirin ve sol e\u011fik kaslar\u0131n\u0131z\u0131 s\u0131kmak i\u00e7in duraklat\u0131n. Hareket kollar\u0131n\u0131zdan de\u011fil kaburgalar\u0131n\u0131zdan gelmelidir.9BOSU Top Kalaslar\u0131<\/p>\n\n\n\n Kar\u0131n kaslar\u0131n\u0131z\u0131n \u00fcst\u00fcnde oturan ya\u011f tabakas\u0131n\u0131 yakmak s\u00f6z konusu oldu\u011funda kardiyo seanslar\u0131n\u0131z\u0131n \u00e7ok \u00f6nemli oldu\u011funu biliyorsunuz. Ama yine de ya\u011f d\u00f6kmeye \u00e7al\u0131\u015f\u0131rken bile bu kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015fmak \u00f6nemlidir, diyor New York merkezli ki\u015fisel antren\u00f6r Adam Sanford, Adam Sanford Fitness’\u0131n<\/a>kurucusu . Bunu yapmak i\u00e7in en sevdi\u011fi hareket mi? BOSU topunda kalas tutuyor.<\/p>\n\n\n\n Ellerinizin yerde oldu\u011fu normal bir tahtadan daha zor, \u00e7\u00fcnk\u00fc BOSU dengenizi test ediyor, diyor Sanford. “V\u00fccudunuz dengenize meydan okunduk\u00e7a kontrol\u00fc bulmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131nda kar\u0131n kaslar\u0131n\u0131z, e\u011fiklikleriniz ve derin enine kar\u0131n kaslar\u0131n\u0131z aktive olur” diyor. Bu \u00e7ekirdek kaslar\u0131 g\u00fc\u00e7lendirmek de metabolizman\u0131z\u0131 art\u0131rmaya yard\u0131mc\u0131 olur, sonu\u00e7ta daha fazla kalori ve ya\u011f yakman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n BOSU top kalaslar\u0131 nas\u0131l yap\u0131l\u0131r:<\/strong> Bir BOSU topunu kau\u00e7uk taraf\u0131na \u00e7evirin ve d\u00fcz y\u00fczeyin kenarlar\u0131na omuz mesafesi ayr\u0131 olarak iki elinizle tutun. Tahtay\u0131 30 ila 45 saniye tutun, g\u00fc\u00e7lendik\u00e7e s\u00fcreyi art\u0131r\u0131n.10 E\u011fimde \u00c7al\u0131\u015ft\u0131rma<\/p>\n\n\n\n Los Angeles merkezli ki\u015fisel antren\u00f6r Jill Penfold,<\/a>d\u00fcz bir y\u00fczeyde de\u011fil de e\u011fimde ko\u015fman\u0131n toplam kalori yak\u0131m\u0131n\u0131 y\u00fczde 50’ye kadar art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. \u0130ster bir tepede ister e\u011fimli bir ko\u015fu band\u0131nda spor salonundaysan\u0131z, be\u015f ila 10 dakika y\u00fcr\u00fcmeye ba\u015flay\u0131n, Penfold’u \u00f6nerir. “H\u0131z\u0131n\u0131z\u0131 y\u00fckselttik\u00e7e kalp at\u0131\u015f h\u0131z\u0131n\u0131z olduk\u00e7a h\u0131zl\u0131 bir \u015fekilde y\u00fckselmelidir,” diyor.<\/p>\n\n\n\n Bu ko\u015fu band\u0131 egzersizi deneyin:<\/strong> Be\u015f ila 10 dakika boyunca bir e\u011fimde y\u00fcr\u00fcy\u00fcn veya ko\u015fun. Bir ko\u015fuyu be\u015f ila 10 dakika daha s\u00fcrd\u00fcrun, sonra tekrar temponuzu al\u0131n ve ko\u015fmaya ba\u015flay\u0131n. Penfold, “Bu tamamen sprint olmak zorunda de\u011fil,” diyor, ancak bir konu\u015fmay\u0131 ta\u015f\u0131yamayaca\u011f\u0131n kadar \u00e7ok \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z. Be\u015f dakika ko\u015f, sonra temponu tekrar ko\u015fuya b\u0131rak. Be\u015f ila 10 dakikal\u0131k ko\u015fu ve 30 ila 45 dakika boyunca be\u015f ila 10 dakika \u00e7al\u0131\u015fma ile d\u00f6n\u00fc\u015f\u00fcml\u00fc \u00e7al\u0131\u015fmaya devam edin.11Rowing Machine<\/p>\n\n\n\n A\u00e7\u0131k suya eri\u015fiminiz olmamas\u0131, bu ya\u011f patlatma kardiyo egzersizini spor salonu rutininize \u00f6remeyece\u011finiz anlam\u0131na gelmez. Penfold, k\u00fcrek makinesi kullanman\u0131n sadece kalorileri patlatman\u0131za ve ya\u011f yakman\u0131za yard\u0131mc\u0131 olan kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 yukar\u0131 \u00e7ekmekle kalmay\u0131p, ayn\u0131 zamanda bacaklar\u0131n\u0131zdaki, \u00e7ekirde\u011finizdeki, kollar\u0131n\u0131zdaki, omuzlar\u0131n\u0131zdaki ve s\u0131rt\u0131n\u0131zdaki kaslar\u0131 da \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.<\/p>\n\n\n\n Bu 4 dakikal\u0131k k\u00fcrek devresini deneyin:<\/strong> 20 saniye k\u00fcrek \u00e7ekme ve ard\u0131ndan 10 saniye dinlenme ile ba\u015flay\u0131n. Bu s\u00fcrede ka\u00e7 metre yol kat etti\u011fine bak. (K\u00fcrek makinesinden inme, hatta dinlendi\u011finde sap\u0131 b\u0131rakma, diyor Penfold.) Bunu sekiz kez tekrarlay\u0131n, her seferinde mesafenizi a\u015fmaya \u00e7al\u0131\u015f\u0131yoruz. Bu d\u00f6rt dakikal\u0131k devreyi bitirdi\u011finizde, h\u0131zl\u0131 bir 500 metre k\u00fcrek \u00e7ekin ve ne kadar s\u00fcrd\u00fc\u011f\u00fcn\u00fc not edin. Penfold.12HIIT, “Bir sonraki k\u00fcrek oturumunuzda e\u015fle\u015ftirmek veya yenmek isteyece\u011finiz say\u0131 bu” diyor.<\/p>\n\n\n\n Eski d\u00fc\u015f\u00fcnce, sabit durum kardiyo seanslar\u0131n\u0131n ya\u011f yakmak i\u00e7in en iyisi oldu\u011fu olsa da, \u015fimdi h\u0131zl\u0131 tempolu kardiyonun k\u0131sa ve yo\u011fun patlamalar\u0131n\u0131n \u00e7ok daha etkili oldu\u011funu biliyoruz. Bir ACSM ki\u015fisel antren\u00f6r\u00fc ve Yarat\u0131c\u0131s\u0131 InBalance<\/a>, San Antonio merkezli bir fitness ve sa\u011fl\u0131kl\u0131 ya\u015fam st\u00fcdyosu, farkl\u0131 kas gruplar\u0131n\u0131 \u00e7al\u0131\u015fan egzersizler aras\u0131nda ge\u00e7i\u015f yapan aral\u0131klar yapmay\u0131 \u00f6neriyor.<\/p>\n\n\n\n Bu HIIT egzersiz deneyin:<\/strong> 10 dakikal\u0131k \u0131s\u0131nmadan sonra, \u00e7\u00f6melme, \u015f\u0131nav, kettlebell sal\u0131ncaklar\u0131 veya tek kollu s\u0131ralar i\u00e7in m\u00fcmk\u00fcn oldu\u011funca \u00e7ok temsilci yaparak 30 saniye ge\u00e7irin. Ard\u0131ndan, 30 saniye dinlendirin ve 30 saniye daha farkl\u0131 bir egzersiz yap\u0131n. 10 raunt devam edin. En sevdi\u011finiz egzersizlerden herhangi birini se\u00e7in – sadece farkl\u0131 kas gruplar\u0131n\u0131 \u00e7al\u0131\u015fan egzersizler aras\u0131nda ge\u00e7i\u015f yapt\u0131\u011f\u0131n\u0131zdan emin olun, bu da di\u011ferlerini \u00e7al\u0131\u015f\u0131rken belirli kaslar\u0131n iyile\u015fmesine yard\u0131mc\u0131 olacakt\u0131r.13Strength Training<\/p>\n\n\n\n Orta derecede a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131r\u0131yorsan\u0131z, ancak hala g\u00f6bek ya\u011f\u0131n\u0131 d\u00fc\u015f\u00fcrmek istiyorsan\u0131z, daha a\u011f\u0131r a\u011f\u0131rl\u0131klar kullanarak ve temsilciler aras\u0131ndaki dinlenme s\u00fcresini azaltarak yo\u011funlu\u011fu alman\u0131n zaman\u0131 geldi, diyor Tyler Spraul<\/a>, CSCS, sertifikal\u0131 bir g\u00fc\u00e7 ve kondisyon uzman\u0131 ve Exercise.com ba\u015f e\u011fitmeni. “A\u011f\u0131r kald\u0131rmak, daha \u00e7ok yanma sonras\u0131 etki g\u00f6rd\u00fc\u011f\u00fcn\u00fcz yerdir. Spor salonundan \u00e7\u0131kt\u0131ktan sonra bile v\u00fccudunuz kalori yakmaya devam ediyor”, diyor Spraul. Sadece kilonuzu art\u0131rd\u0131\u011f\u0131n\u0131zda tekni\u011finizin ac\u0131 \u00e7ekmedi\u011finden emin olun, bu da yaralanmaya yol a\u00e7abilir. G\u00fc\u00e7 antrenman\u0131nda yeniyseniz, bu 15 dakikal\u0131k toplam v\u00fccut egzersizi ba\u015flamak i\u00e7in harika bir yerdir.14<\/p>\n\n\n\n
\u0130\u015fte ki\u015fisel antren\u00f6rlere g\u00f6re g\u00f6bek ya\u011f kaybetmek i\u00e7in en iyi egzersizler ve egzersizler.
Daha fazla egzersiz ilham\u0131 m\u0131 gerekiyor? Evde yapabilece\u011finiz 15 <\/em>dakikal\u0131k toplam v\u00fccut egzersizleriyle dolu 15 egzersiz DVD’sinde Tone Up’\u0131 al\u0131n.1Burpees<\/p>\n\n\n\n![\"A\u00e7\u0131k](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/female-athlete-stretching-outdoors-royalty-free-image-1568749165.jpg?crop=0.781xw:0.775xh;0.0884xw,0.104xh&resize=480:*\" "\\"Female")
<\/figure>\n\n\n\n![\"Sabah](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/female-athlete-doing-morning-exercise-routine-royalty-free-image-1568757101.jpg?crop=0.908xw:0.908xh;0.0306xw,0.0689xh&resize=480:*\" "\\"Female")
<\/figure>\n\n\n\n![\"G\u00fcc\u00fcn\u00fc](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/concentrating-on-building-her-strength-royalty-free-image-1568750451.jpg?crop=0.832xw:0.832xh;0,0.171xh&resize=480:*\" "\\"Concentrating")
<\/figure>\n\n\n\n![\"Egzersize](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/focussed-on-her-workout-royalty-free-image-508126435-1543356195.jpg?crop=0.96083xw:1xh;center,top&resize=480:*\" "\\"Focussed")
<\/figure>\n\n\n\n![\"Taytl\u0131](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/beautiful-muscular-girl-in-tights-and-a-vest-makes-royalty-free-image-1568757238.jpg?crop=0.883xw:0.883xh;0.00680xw,0.112xh&resize=480:*\" "\\"A")
<\/figure>\n\n\n\n![\"Kendine](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/confident-young-woman-exercising-with-medicine-ball-royalty-free-image-867945298-1543356724.jpg?crop=1xw:0.99974xh;center,top&resize=480:*\" "\\"Confident")
<\/figure>\n\n\n\n![\"\u0130la\u00e7](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/young-attractive-woman-exercising-with-medicine-royalty-free-image-1568752737.jpg?crop=0.939xw:0.939xh;0.0527xw,0&resize=480:*\" "\\"Young")
<\/figure>\n\n\n\n![\"Spor](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/determined-woman-exercising-with-medicine-ball-on-royalty-free-image-1568753444.jpg?crop=0.99953xw:1xh;center,top&resize=480:*\" "\\"Determined")
<\/figure>\n\n\n\n![\"Plank](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/fit-brunette-using-bosu-ball-in-plank-position-royalty-free-image-1568754089.jpg?crop=0.896xw:0.895xh;0.0391xw,0.105xh&resize=480:*\" "\\"Fit")
<\/figure>\n\n\n\n![\"Spor](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/low-section-of-woman-running-on-treadmill-in-gym-royalty-free-image-1568753803.jpg?crop=0.884xw:0.885xh;0.0510xw,0&resize=480:*\" "\\"Low")
<\/figure>\n\n\n\n![\"Spor](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/woman-using-rowing-machine-at-gym-royalty-free-image-1568754439.jpg?crop=0.995xw:0.995xh;0,0.00510xh&resize=480:*\" "\\"Woman")
<\/figure>\n\n\n\n![\"Parkta](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/woman-practicing-jump-squats-in-park-royalty-free-image-1568754936.jpg?crop=0.847xw:0.847xh;0.0544xw,0.156xh&resize=480:*\" "\\"Woman")
<\/figure>\n\n\n\n![\"Fitness](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/fitness-girl-lifting-dumbbell-in-the-morning-royalty-free-image-1568755537.jpg?crop=0.949xw:0.949xh;0.0102xw,0.0510xh&resize=480:*\" "\\"Fitness")
<\/figure>\n\n\n\n![\"\u0130ki](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/two-african-american-women-jogging-together-royalty-free-image-1568755937.jpg?crop=0.847xw:0.847xh;0.138xw,0.140xh&resize=480:*\" "\\"Two")
<\/figure>\n\n\n\n
![\"Yoga](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/yoga-classes-royalty-free-image-1568756287.jpg?crop=0.949xw:0.949xh;0.0476xw,0.0536xh&resize=480:*\" "\\"Yoga")
<\/figure>\n\n\n\n