{"id":6637,"date":"2023-06-06T16:48:12","date_gmt":"2023-06-06T16:48:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6637"},"modified":"2023-06-06T16:48:14","modified_gmt":"2023-06-06T16:48:14","slug":"how-long-does-it-take-to-lose-weight-with-stair-climbing","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-long-does-it-take-to-lose-weight-with-stair-climbing\/","title":{"rendered":"Merdivenle t\u0131rmanma ile kilo vermek ne kadar s\u00fcrer?"},"content":{"rendered":"<h3 class=\"wp-block-heading\">Kilo kayb\u0131 i\u00e7in 01\/7 Merdiven egzersizi<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239256.cms?width=680&amp;height=512&amp;imgsize=1079722\" alt=\"\"\/><\/figure> <p>Fitness&#8217;\u0131n spor salonu anlam\u0131na geldi\u011fi insanlar aras\u0131nda yayg\u0131n bir yan\u0131lg\u0131d\u0131r. Kilo vermek ve en sevdi\u011finiz elbiseye uyum sa\u011flamak i\u00e7in her zaman bir spor salonuna veya fitness s\u0131n\u0131f\u0131 \u00fcyeli\u011fine yat\u0131r\u0131m yapman\u0131z gerekmez. Hedefe merdiven \u00e7\u0131kmak gibi basit g\u00f6revleri yerine getirerek bile ula\u015f\u0131labilir. Merdivenler, kilo verme yolculu\u011funuza ba\u015flamak i\u00e7in m\u00fckemmel bir kardiyo egzersizine d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir. Merdivenlerde akci\u011fer ve \u00e7\u00f6melme gibi farkl\u0131 egzersizler yapabilir veya sadece yukar\u0131 ve a\u015fa\u011f\u0131 t\u0131rmanabilirsiniz. Bununla birlikte, merdiven t\u0131rmanma egzersizlerine ba\u015flamadan \u00f6nce, sonu\u00e7lar\u0131 ne kadar h\u0131zl\u0131 g\u00f6rece\u011finiz ve \u00e7\u0131kt\u0131y\u0131 nas\u0131l en \u00fcst d\u00fczeye \u00e7\u0131karaca\u011f\u0131n\u0131z \u00f6nemlidir.<\/p> <h3 class=\"wp-block-heading\">02\/7 Yak\u0131lan kalori<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239261.cms?width=680&amp;height=512&amp;imgsize=989187\" alt=\"\"\/><\/figure> <p>Yakaca\u011f\u0131n\u0131z kalori miktar\u0131 egzersizin yo\u011funlu\u011funa ve zamanlamas\u0131na ba\u011fl\u0131d\u0131r. Yava\u015f\u00e7a t\u0131rman\u0131yorsan\u0131z daha az kalori yakars\u0131n\u0131z, h\u0131zl\u0131 t\u0131rman\u0131yorsan\u0131z kalorileri daha h\u0131zl\u0131 yakars\u0131n\u0131z. Genel olarak, bir ki\u015fi merdivenlerde 30 dakika ko\u015farak 500 kalori yakabilir.<\/p> <h3 class=\"wp-block-heading\">03\/7 Sonucu g\u00f6rmek ne kadar zaman alacak<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239259.cms?width=680&amp;height=512&amp;imgsize=1125370\" alt=\"\"\/><\/figure> <p>Kilo vermek i\u00e7in, daha az kalori yiyerek ve fiziksel aktivitede bulunarak daha fazla kalori yakarak elde edilebilen bir kalori eksikli\u011fi olu\u015fturmak \u00f6nemlidir. Yakla\u015f\u0131k 500 gram kilo vermek i\u00e7in 3.500 kalori a\u00e7\u0131\u011f\u0131 olu\u015fturman\u0131z gerekecektir. Her g\u00fcn 30 dakika egzersiz yap\u0131yorsan\u0131z, iki ila d\u00f6rt hafta i\u00e7inde biraz kilo kayb\u0131 g\u00f6rebileceksiniz.<\/p> <h3 class=\"wp-block-heading\">04\/7 Zamanl\u0131<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239258.cms?width=680&amp;height=512&amp;imgsize=1211881\" alt=\"\"\/><\/figure> <p>En \u00f6nemli \u015fey zamanlama. Ne kadar s\u00fcre egzersiz yap\u0131yorsunuz veya g\u00fcnde ka\u00e7 kat merdiven \u00e7\u0131k\u0131yorsunuz? Bir g\u00fcnde 100 merdiven \u00e7\u0131karak kilo vermeyi bekleyemezsiniz. Herhangi bir sonucu g\u00f6rmek i\u00e7in her g\u00fcn en az 15 dakika merdiven \u00e7\u0131kman\u0131z gerekir. \u0130lk hafta yava\u015f ba\u015flayabilir, sonra zamanlamay\u0131 kademeli olarak art\u0131rabilirsiniz. Ancak tutarl\u0131 olun ve bunu haftada en az 4-5 g\u00fcn yap\u0131n.<\/p> <h3 class=\"wp-block-heading\">05\/7 Yo\u011funluk<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239255.cms?width=680&amp;height=512&amp;imgsize=840451\" alt=\"\"\/><\/figure> <p>Egzersizinizin yo\u011funlu\u011fu zamanlaman\u0131z kadar \u00f6nemlidir. Herhangi bir egzersizden fayda elde etmek i\u00e7in s\u0131n\u0131r\u0131n\u0131z\u0131 zorlaman\u0131z gerekir. \u0130\u015finiz ne kadar zorsa, kilo kayb\u0131n\u0131z o kadar h\u0131zl\u0131 olacakt\u0131r.<\/p> <h3 class=\"wp-block-heading\">06\/7 Antrenman\u0131n\u0131za \u00e7e\u015fitlilik kat\u0131n<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239253.cms?width=680&amp;height=512&amp;imgsize=717620\" alt=\"\"\/><\/figure> <p>Ger\u00e7ekten de merdivenlerden yukar\u0131 ve a\u015fa\u011f\u0131 t\u0131rmanmak kilo kayb\u0131 i\u00e7in etkili bir egzersizdir, ancak rutininize \u00e7e\u015fitlilik ekleyerek v\u00fccudunuza meydan okuyabilirsiniz. Merdivenlerde e\u011fim \u015f\u0131navlar\u0131, tricep dipleri, akci\u011ferler, step-up&#8217;lar gibi \u00e7e\u015fitli egzersizler yap\u0131labilir. Bu egzersizler biraz ekstra kalori yakman\u0131za yard\u0131mc\u0131 olacak ve s\u0131k\u0131lmayacaks\u0131n\u0131z.<\/p> <h3 class=\"wp-block-heading\">07\/7 \u0130deal bir 15 dakikal\u0131k merdiven egzersiz rutini<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78239252.cms?width=680&amp;height=512&amp;imgsize=1084549\" alt=\"\"\/><\/figure> <p>\u0130\u015fte ideal bir 15 dakikal\u0131k merdiven egzersiz rutini nas\u0131l g\u00f6r\u00fcnece\u011fi.<\/p> <p>2 dakika boyunca merdivenden inip \u00e7\u0131karak \u0131s\u0131nma ile ba\u015flay\u0131n. Yava\u015f\u00e7a h\u0131zlan ve sonraki 5 dakika boyunca daha h\u0131zl\u0131 hareket et. 1 dakikal\u0131k mola verin ve ard\u0131ndan 5 dakika boyunca h\u0131zl\u0131 bir tempoda merdivenleri tekrar \u00e7\u0131k\u0131n. Son 2 dakika i\u00e7inde, v\u00fccut \u0131s\u0131n\u0131z\u0131 normale d\u00f6nd\u00fcrmek i\u00e7in tekrar yava\u015flay\u0131n.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Kilo kayb\u0131 i\u00e7in 01\/7 Merdiven egzersizi Fitness&#8217;\u0131n spor salonu anlam\u0131na geldi\u011fi insanlar aras\u0131nda yayg\u0131n bir yan\u0131lg\u0131d\u0131r. Kilo vermek ve en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6638,"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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