{"id":7002,"date":"2025-03-05T00:00:00","date_gmt":"2025-03-05T00:00:00","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7002"},"modified":"2025-03-05T13:54:13","modified_gmt":"2025-03-05T13:54:13","slug":"30-best-exercises-to-increase-height","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/30-best-exercises-to-increase-height\/","title":{"rendered":"Y\u00fcksekli\u011fi Art\u0131rmak \u0130\u00e7in En \u0130yi 30 Egzersiz"},"content":{"rendered":"<p>K\u0131sa boyludan b\u0131kt\u0131n m\u0131? Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in en iyi egzersizler hakk\u0131nda bilgi edinmek i\u00e7in blogunu okuyun.<\/p> <p>18 ya\u015f\u0131ndan sonra y\u00fcksekli\u011fi nas\u0131l h\u0131zl\u0131 art\u0131raca\u011f\u0131z? Y\u00fcksekli\u011fi art\u0131rmak \u00f6nemli mi? Pek say\u0131lmaz! Her \u015fey yer\u00e7ekimi ve k\u00f6t\u00fc duru\u015f al\u0131\u015fkanl\u0131klar\u0131 nedeniyle zamanla geli\u015fen omurlardaki dekompresyonlar\u0131n giderilmesi ile ilgilidir. Bir insan v\u00fccudunun y\u00fcksekli\u011fi \u00e7evre, hormonlar, genler ve beslenme gibi birden fazla fakt\u00f6rden etki eder. Bu etkilere kar\u015f\u0131 sava\u015fmak zordur, ama imkans\u0131z de\u011fildir. G\u00fc\u00e7l\u00fc bir kararl\u0131l\u0131\u011f\u0131n\u0131z varsa, yirmili ya\u015flar\u0131n ortas\u0131nda bile boyunuzu art\u0131rabilirsiniz. Egzersiz yapmak, y\u00fcksekli\u011fi h\u0131zl\u0131 art\u0131rman\u0131n ve uzaman\u0131n en iyi yollar\u0131ndan biridir. \u0130yi bir protein al\u0131m\u0131 ile egzersizi birle\u015ftirerek etkiyi sinerji haline getirin &#8211; boyunuza olumlu bir \u015fekilde ekleyebilirsiniz.&#038; nbsp;<\/p> <p>\u200d<\/p> <p>Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in en iyi egzersizlerle y\u00fcksekli\u011fi nas\u0131l art\u0131raca\u011f\u0131n\u0131z a\u015fa\u011f\u0131da a\u015fa\u011f\u0131da yer al\u0131r.<\/p> <ol class=\"wp-block-list\"><li><strong>Pelvic Shift<\/strong><\/li><\/ol> <p>Genelde g\u00fcn\u00fcn ka\u00e7 saati oturursun? \u00c7ok uzun saatler oturman\u0131n boyunuzu etkiledi\u011fini biliyor muydunuz? Omurgan\u0131n de\u011fi\u015fen \u015fekli ve buna ba\u011fl\u0131 kas dengesizlikleri, v\u00fccudunuzun b\u00fcy\u00fcmesini etkileyen uzun oturma s\u00fcrelerinden kaynaklan\u0131r. Pelvik kayma, oturman\u0131n olumsuz sonu\u00e7lar\u0131ndan uzakla\u015fmak i\u00e7in y\u00fcksekli\u011fi art\u0131rmak i\u00e7in en iyi egzersizlerden biridir. Alt omurgan\u0131n ve \u00fcst s\u0131rt\u0131n e\u011frili\u011fini artt\u0131r\u0131r; boyunuzu y\u00fckseltir.<\/p> <p><\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lie on the mat with the shoulders flat on the floor.<\/li><li>Keep your arms stretched out on the sides with palms down.<\/li><li>Bend your knees and draw your feet close to the buttocks.<\/li><li>Arch your back so that the pelvis is lifted.<\/li><li>Tuck the buttocks and let the legs and shoulders support your weight.<\/li><li>Hold the position for at least 30 seconds and repeat.<strong>\u200d<\/strong>\u200d<\/li><\/ul> <ol class=\"wp-block-list\" start=\"2\"><li><strong>Hanging<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-a48f1b18745f-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2030125f2821a3f6bf0d_hanging.jpg\" alt=\"pull up bar exercise\"\/><\/figure> <p>V\u00fccudunuzu ellerinizin deste\u011fiyle asmak kaslar\u0131n\u0131z\u0131 germenize yard\u0131mc\u0131 olur. Genelde insanlar bar\u0131 asar. Y\u00fcksekli\u011fi fazladan bir mil art\u0131rmak i\u00e7in bu egzersizi yapmak i\u00e7in iki veya \u00fc\u00e7 barfiks \u00e7ekin. A&nbsp;pull up bar&#8217;\u0131n yok mu? A\u011fa\u00e7 dal\u0131n\u0131 yukar\u0131 \u00e7ekmek sorun de\u011fil. Deste\u011finizin sa\u011flam oldu\u011fundan ve t\u00fcm v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 alabildi\u011finden emin olun. Ne de olsa, desteklerini bozup kemiklerini k\u0131rmak istemezsin.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Jump up and hang on to the bar.<\/li><li>Keep your arms and spine straight.<\/li><li>Remain in the position for 30 seconds.<\/li><li>Repeat the same at least three times daily.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"3\"><li><strong>Single Leg Hopping<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/SZBqTk6pAAJY4VQjtpJ_yHRHqg0\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/03\/17\/914\/n\/1922729\/a0baaac7c0abbb88_Circuit-Three-Single-Leg-Touch\/i\/Single-Leg-Touch-Hop.jpg\" alt=\"\"\/><\/figure> <p>Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in z\u0131plama egzersizi en e\u011flenceli egzersizlerden biridir. Bu egzersiz kar\u0131n kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmede b\u00fcy\u00fck bir rol oynar ve alt v\u00fccudunuzun kapsaml\u0131 bir egzersizini vaat eder.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Hop on your left leg ten times.<\/li><li>Position your hands straight up pointing towards the sky.<\/li><li>Hop on your right leg similarly.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"4\"><li><strong>Puppy Pose<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogamerge.com\/wp-content\/uploads\/2020\/08\/drinie-puppy-pose.jpg\" alt=\"\"\/><\/figure> <p>Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in yap\u0131lan bu egzersiz omurgan\u0131z\u0131, bacak kaslar\u0131n\u0131z\u0131 esnetir ve kemiklerinizin uzamas\u0131n\u0131 sa\u011flar.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Start with positioning your all fours &#8211; hands, and knees &#8211; on the mat.<\/li><li>Line up your knees with your hips and your hands with your shoulders.<\/li><li>Tangle your toes and walk your hands forward a few inches.<\/li><li>Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.<\/li><li>Hold this position for 60 seconds and relax.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"5\"><li><strong>Side Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-4497c8262bf2-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20646fc647817e1002c2_side%20stretch.jpg\" alt=\"side stretch exercise\"\/><\/figure> <p>Yan esneme kaslar\u0131n b\u00fcy\u00fcmesini ve uzamas\u0131n\u0131 sa\u011flayacakt\u0131r. Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in yap\u0131lan bu egzersiz \u00f6zellikle interkostal kaslar\u0131 gerir ve g\u00fc\u00e7lendirir. Bir yan esneme yaparken, y\u00fckseklik b\u00fcy\u00fcmesini art\u0131rmay\u0131 ba\u015farmak i\u00e7in kaslar\u0131n alt s\u0131rt\u0131n\u0131zdan ve omzunuza kadar yan taraf\u0131n\u0131za \u00e7ekildi\u011fini hissetti\u011finizden emin olun.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Stand straight with your feet together.<\/li><li>Clasp your hands together stretching over your head.<\/li><li>Bend your upper body to the right.<\/li><li>Hold the stretch for 20 seconds and get back to the starting position.<\/li><li>Repeat the stretch two times and switch sides to do the stretch in the opposite direction.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"6\"><li><strong>Low Lunge Arch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/.image\/t_share\/MTQ3MTU3MjYxODcyMDE0Nzk4\/3yp_287_6671_gn_bjk.jpg\" alt=\"\"\/><\/figure> <p>S\u0131rt ve \u00fcst g\u00f6vdeyi e\u011fmek her zaman boyunuzu art\u0131rman\u0131za neden olacakt\u0131r. \u00dcst g\u00f6vdenin geli\u015ftirilmesi zordur, ancak d\u00fc\u015f\u00fck lunge kemeri ile s\u0131rt\u0131n\u0131z\u0131 olduk\u00e7a iyi g\u00fc\u00e7lendirebilir ve uzatabilirsiniz. Bu egzersiz ayn\u0131 zamanda bacaklar\u0131n\u0131z\u0131 ve omuz kemiklerinizi uzatmak i\u00e7in de \u00e7al\u0131\u015f\u0131r.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lock your two palms with your fingers and stretch your arms to the front of your right leg.<\/li><li>Bend your right leg and stretch out your left leg while you do the step 1.<\/li><li>Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"7\"><li><strong>Cobra Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.imgur.com\/Gu7oj1E.jpg\" alt=\"\"\/><\/figure> <p>Kobra pozu omurgay\u0131 g\u00fc\u00e7lendirirken omuzlarda, g\u00f6\u011f\u00fcste ve kar\u0131nlarda kaslar\u0131 gerir.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lie on the floor with your face down.<\/li><li>Place your palms on the floor under your shoulders.<\/li><li>Lift your chin while arching your spine to form an elevated angle.<\/li><li>Arch back as far as possible and stay in the position for at least 30 seconds.<\/li><li>Five reps should be good enough to start with the exercise initially.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"8\"><li><strong>Jogging<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-835a5318e4af-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b208e9201573599e4fe2c_jogging.jpg\" alt=\"jogging exercise\"\/><\/figure> <p>Ko\u015fu, bacaklar\u0131n\u0131z\u0131 daha uzun yapma konusunda umutsuzsan\u0131z ka\u00e7\u0131ramayaca\u011f\u0131n\u0131z y\u00fcksekli\u011fi art\u0131rmak i\u00e7in yap\u0131lan bir egzersizdir. Ko\u015fu, bacak kemiklerinizi do\u011fal olarak b\u00fcy\u00fctmenize yard\u0131mc\u0131 olur ve onlar\u0131 daha g\u00fc\u00e7l\u00fc hale getirir. Ko\u015fu, \u00f6zellikle ergenlik d\u00f6neminde veya hemen sonras\u0131nda pratik yaparken boyunuzu art\u0131rmak i\u00e7in sihir gibi \u00e7al\u0131\u015f\u0131r.<\/p> <ol class=\"wp-block-list\" start=\"9\"><li><strong>Jumping And Skipping<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/71956822.cms?width=680&amp;height=512&amp;imgsize=836678\" alt=\"\"\/><\/figure> <p>Egzersiz yapmak zor bir \u015feyse, fitness hedeflerinize ula\u015f\u0131rken biraz e\u011flenmenize yard\u0131mc\u0131 olacak bir \u015fey i\u00e7in gidin. Z\u0131plamak da \u00f6yle bir \u015fey. Ne kadar \u00e7ok atlarsan\u0131z, bacaklar\u0131n\u0131z\u0131 daha uzun hale getirme olas\u0131l\u0131\u011f\u0131n\u0131z o kadar artar. Atlama birka\u00e7 \u015fekilde yap\u0131labilir &#8211; trambolin atlama veya &nbsp;bir ipi atlama. Her ikisi de maksimum y\u00fcksekli\u011fe ula\u015fman\u0131za yard\u0131mc\u0131 olabilir.&nbsp;<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>While jumping, make sure your both legs leaves the surface at the same time, and land on the surface at the same time.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"10\"><li><strong>Vertical Bends<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.khbuzz.com\/wp-content\/uploads\/2015\/08\/vertical-bend.jpg\" alt=\"\"\/><\/figure> <p>Dikey b\u00fck\u00fcmler, bald\u0131r b\u00f6lgesinin kaslar\u0131n\u0131n dikey y\u00f6nde geni\u015flemesini sa\u011flar ve b\u00f6ylece y\u00fcksekli\u011finizi art\u0131r\u0131r.&nbsp;<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Stand up and position your legs slightly apart.<\/li><li>Bend down and try to touch the floor without bending your knees.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"11\"><li><strong>Standing Stretch<\/strong><\/li><\/ol> <p>Bu egzersiz dikey b\u00fck\u00fcm egzersizine benzer. Tek fark, bacaklar\u0131n\u0131z\u0131 ay\u0131rmak yerine ayakta dururken, onlar\u0131 bir arada tutman\u0131z gerekti\u011fidir. Bir sonraki ad\u0131m olarak, e\u011filin ve tonlar\u0131n\u0131za dokunmaya \u00e7al\u0131\u015f\u0131n. Egzersiz yaparken dizlerinizi d\u00fcz tutmay\u0131 unutmay\u0131n.<\/p> <ol class=\"wp-block-list\" start=\"12\"><li><strong>Side Bends<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/Io1f6oX2G4yHOX9lMkEM04uc2u2dyRYpUq6OgLmAd7DtV5xks1u36B2xKhTnRPR6khpuJJB3n8DfqC-FlI7xmYJqz9fcrgzdc2iaII1APbKLswe9MFDGgzrg188jkJpHnV198VcY\" alt=\"\"\/><\/figure> <p>Yan virajlar bel kaslar\u0131n\u0131 germek ve \u015fekillendirmek i\u00e7in m\u00fckemmeldir. Yan abs duvar\u0131n\u0131 g\u00fc\u00e7lendirir, \u00e7ekirde\u011fi s\u0131k\u0131r, duru\u015funuzu iyile\u015ftirir ve boyunuzu uyar\u0131r. Bu egzersizi yo\u011funla\u015ft\u0131rmak i\u00e7in damb\u0131llardan yararlanabilirsiniz.<strong>\u200d<\/strong><\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Stand vertically with your feet flat on the floor.<\/li><li>Bend your body sideways and stretch as far as you can.<\/li><li>Hold the position for 30 seconds.<\/li><li>Repeat it with the other side of the body.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"13\"><li><strong>Swimming<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-04ef87bdc397-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5e0070103e35853d91273529_swimming%20for%20increasing%20height.jpg\" alt=\"does swimming increase height\"\/><\/figure> <p><a href=\"https:\/\/www.decathlon.in\/1670-swimming?utm_medium=referral&amp;utm_source=decathlon_blog&amp;utm_campaign=30-best-exercises-to-increase-height\">Swimming<\/a>&nbsp;bacaklar\u0131n\u0131z\u0131, v\u00fccudunuzu ve kollar\u0131n\u0131z\u0131 sonuna kadar kullanman\u0131z\u0131 sa\u011flar ve b\u00f6ylece kas g\u00fcc\u00fc geli\u015ftirir. \u00d6zellikle, egzersiz seanslar\u0131n\u0131z s\u0131ras\u0131nda s\u0131caktan ve terden ka\u00e7mak istiyorsan\u0131z, y\u00fczmek en iyisidir. Kurba\u011falama boyunuzu art\u0131rmak i\u00e7in en uygun y\u00fczme stilidir.<\/p> <ol class=\"wp-block-list\" start=\"14\"><li><strong>Toe Lifts<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/storage.googleapis.com\/sworkit-assets\/images\/exercises\/standard\/middle-frame\/balance-on-to.jpg\" alt=\"\"\/><\/figure> <p>S\u0131rt d\u00fczl\u00fc\u011f\u00fcnde ayaklar\u0131n\u0131z\u0131n \u00fczerinde durun ve ayn\u0131 anda uzan\u0131rken bacaklar\u0131n\u0131zdaki kaslar\u0131 uzat\u0131n. Ekstra destek i\u00e7in, bir duvara kar\u015f\u0131 durabilir ve ellerini tavana do\u011fru uzanmaya \u00e7al\u0131\u015farak yukar\u0131 yerle\u015ftirebilirsiniz. Egzersiz yapmak kolayd\u0131r ve hi\u00e7bir sahne malzemesi gerektirmez. En iyi y\u00fckseklik art\u0131rma uygulamalar\u0131ndan biridir ve di\u011fer egzersizlerin \u00e7o\u011fundan daha iyi sonu\u00e7lar verir.<\/p> <ol class=\"wp-block-list\" start=\"15\"><li><strong>Land Swimming<\/strong><\/li><\/ol> <p>Havuzdan y\u00fczmeyi hi\u00e7 merak ettin mi? Karada y\u00fczme genellikle kuru arazi e\u011fitimi olarak adland\u0131r\u0131l\u0131r. Bu egzersizin nedeni y\u00fcksekli\u011fi art\u0131rmak ve v\u00fccut kaslar\u0131n\u0131n esnekli\u011fini art\u0131rmakt\u0131r. Egzersizi biraz daha zor hale getirmek i\u00e7in midenizin alt\u0131na bir stabilite topu yerle\u015ftirerek ayn\u0131 i\u015flemi yapabilirsiniz.<\/p> <h4 class=\"wp-block-heading\">\u0130zlenecek Ad\u0131mlar<\/h4> <ul class=\"wp-block-list\"><li>Lay down on a flat surface and the lift your legs up one by one.<\/li><li>Stretch your hands out to the front and imitate your position similar to that of swimming. The posture should be the same except that you are on land and not in the water.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"16\"><li><strong>Legs Up<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.wikihow.com\/images\/thumb\/a\/a2\/Do-Leg-Lifts-Step-3-Version-6.jpg\/550px-nowatermark-Do-Leg-Lifts-Step-3-Version-6.jpg\" alt=\"\"\/><\/figure> <p>Bacaklar\u0131n\u0131z\u0131 y\u00fckseltmek, boyunuzu art\u0131rmak i\u00e7in basit ve en etkili bir egzersizdir. Bacak yukar\u0131 egzersiz yaparken, v\u00fccudunuz tamamen uzat\u0131lacakt\u0131r. Egzersiz s\u0131ras\u0131nda bacaklar\u0131n\u0131z yorucu bir esneme s\u00fcrecinden ge\u00e7er ve boyunuzda \u00f6nemli bir iyile\u015fme g\u00f6r\u00fcrs\u00fcn\u00fcz.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lie down with your face and palms down.<\/li><li>Place your palms onto the sides of your chest.<\/li><li>Raise both your legs as high as possible while keeping your feet straight together.<\/li><li>Support your back with your hands if required.<\/li><li>Repeat the same for about 10 minutes with each repetition lasting for 60 seconds.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"17\"><li><strong>Alternate Leg Kick<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-5aed1943d0dd-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20e345f4fb798e4268ad_alternate%20leg%20kicks.jpg\" alt=\"leg kick exercise\"\/><\/figure> <p>Bu egzersiz, bacak tekmeleri ile karakterize edilen Kore d\u00f6v\u00fc\u015f sanat\u0131 &#8220;Tae Kwon Do&#8221;dan bir t\u00fcrevdir. Egzersiz savunma ama\u00e7l\u0131 bir hareket olmas\u0131na ra\u011fmen boyunuzu art\u0131rmaya yard\u0131mc\u0131 olur. V\u00fccut kaslar\u0131n\u0131z\u0131n, \u00f6zellikle de bacaklar\u0131n uzamas\u0131n\u0131za yard\u0131mc\u0131 olur.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Start by standing straight on the mat in a straight posture.<\/li><li>Stretch your body to the maximum while extending your right leg up.<\/li><li>Keep your hands close to your chest with your fists tight.<\/li><li>Start kicking the sky for about 30 seconds and repeat this process with your left leg.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"18\"><li><strong>Wake Up Stretching<\/strong><\/li><\/ol> <p>Germe egzersizleri kaslar\u0131n\u0131z\u0131 normal aral\u0131klar\u0131n\u0131n d\u0131\u015f\u0131na g\u00f6t\u00fcr\u00fcr. Ve uyan\u0131r uyanmaz bunlar\u0131 ger\u00e7ekle\u015ftirdi\u011finizde daha etkilidirler. &nbsp;Sabah germe, omurili\u011fin intervertebral disklerindeki s\u0131v\u0131n\u0131n serbest akmas\u0131n\u0131 sa\u011flar. Bu diskler s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015fsa, omurlar\u0131n\u0131z aras\u0131ndaki bo\u015fluk k\u00fc\u00e7\u00fcl\u00fcr ve bu da boy b\u00fcy\u00fcmenize hi\u00e7bir yarar yapmaz. Diskler geni\u015flerse, biraz daha uzars\u0131n\u0131z.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Extend your arms over your head. Use enough force and stretch to feel the elongation. Hold the stretch for 30 seconds, relax your body, and pull again.<\/li><li>Start with lying down straight on your back. Extend your arms and legs so as to reach the sky. Hold for 15 to 20 seconds and repeat.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"19\"><li><strong>Glutes And Hip Bridge<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/mindbodygreen-res.cloudinary.com\/images\/w_767,q_auto:eco,f_auto,fl_lossy\/org\/81ulay4jwk5e8tvf8\/5-reasons-to-do-bridges-every-day.jpg\" alt=\"\"\/><\/figure> <p>Bu egzersiz s\u0131rt\u0131n\u0131zdaki esnekli\u011fi art\u0131rman\u0131za yard\u0131mc\u0131 olur. K\u00f6pr\u00fcy\u00fc yaparken, kal\u00e7a fleks\u00f6rlerini uzat\u0131rs\u0131n\u0131z, bu da belinizi ve uyluk arkan\u0131z\u0131 uzatmaya yard\u0131mc\u0131 olur.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lie on your back and extend your hands down to grab your ankles.<\/li><li>Lift your knees and hips so that you make your body parallel to the floor.<\/li><li>Finish by lifting your torso from your hips so that you are stretching out your back.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"20\"><li><strong>Forward Spine Stretch<\/strong><\/li><\/ol> <p>Bu egzersiz s\u0131rt\u0131, hamstringleri ve kar\u0131nlar\u0131 hedef al\u0131yor.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Sit up tall with your legs straight.<\/li><li>Spread your legs a little wider than the width of your hips.<\/li><li>Sit up as tall as you can from the base of your spine.<\/li><li>Stretch your arms and reach through your heels to engage your leg muscles.<\/li><li>Pose in such a way that your back forms a C giving an illusion like scooping out your low belly.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"21\"><li><strong>Cat Camel Backstretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/deansomerset.com\/wp-content\/uploads\/2017\/04\/h9991331_001.jpg\" alt=\"\"\/><\/figure> <p>Boyunuzu b\u00fcy\u00fctmek istiyorsan\u0131z, s\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeyi ihmal etmek istemezsiniz. Cat-camel s\u0131rt germe, s\u0131rt\u0131n\u0131za sertlik eklemek i\u00e7in m\u00fckemmeldir.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Rest on your hands and knees, slowly arch your back so that your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together. Do this slowly and gently.<\/li><li>Stay in the position for three to four seconds and repeat stretch five or six times.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"22\"><li><strong>Mermaid Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/f6d5m3TRtVt7f9oLWYwq9MxvucA=\/3000x1687\/smart\/filters:no_upscale()\/17-2704698-Mermaid-Side-StretchGIF-4f33aaf4492f41959e946bd1829605ec.gif\" alt=\"\"\/><\/figure> <p>\u00d6ncelikle, bu egzersiz interkostal ve omuz kaslar\u0131n\u0131z\u0131 gerir ve me\u015fgul eder. Bu egzersiz duru\u015f d\u00fczeltmeleri i\u00e7in m\u00fckemmeldir. \u00c7o\u011fu insan\u0131n omuzlar\u0131 e\u011fik y\u00fcr\u00fcme al\u0131\u015fkanl\u0131\u011f\u0131 vard\u0131r. Yanl\u0131\u015f duru\u015flar sizi k\u0131sa g\u00f6sterir. Yani, denizk\u0131z\u0131 stre\u00e7 d\u00fcz y\u00fcr\u00fcmenize ve daha uzun g\u00f6r\u00fcnmenize yard\u0131mc\u0131 olabilir.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Sit down with your knees bent underneath on the left side<\/li><li>Hold on to your ankles with your left hand<\/li><li>Raise your right arm, extend and reach over your head<\/li><li>Feel a good stretch along the right side of your torso. Hold for 20 to 30 seconds. Repeat on the other side as well.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"23\"><li><strong>Cycling<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-6880821b427a-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20fc125f284e70f776dd_cycling.jpg\" alt=\"cycling to increase height\"\/><\/figure> <p>Gen\u00e7lerinizdeyseniz, bisiklete binmek i\u00e7in do\u011fru ya\u015ft\u0131r. Gen\u00e7leriniz s\u0131ras\u0131nda egzersiz yapmak boylar\u0131n\u0131zda \u00e7ok \u00f6nemli bir fark getirebilir. Gen\u00e7, \u00e7o\u011fu insan\u0131n maksimum y\u00fcksekli\u011fe ula\u015ft\u0131klar\u0131 zamand\u0131r.&nbsp;Cycling&nbsp;gen\u00e7ler i\u00e7in bacaklar\u0131n\u0131 uzatmak ve v\u00fccutlar\u0131na birka\u00e7 in\u00e7 eklemek i\u00e7in en iyi egzersizdir.<\/p> <ol class=\"wp-block-list\" start=\"24\"><li><strong>Jump Squats<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-0cc7607c1441-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2110d0a4a4901efb0386_jump%20squats.jpg\" alt=\"jump squats exercise\"\/><\/figure> <p>Atlama egzersizleri, atlama \u00e7\u00f6melmeleri gibi, y\u00fcksekli\u011fi art\u0131rman\u0131n en iyi yollar\u0131ndan biridir. Alt v\u00fccudun kaslar\u0131n\u0131n ve eklemlerinin \u015fartland\u0131r\u0131lmas\u0131n\u0131 destekler ve v\u00fccudun y\u00fcksekli\u011fini art\u0131r\u0131r.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Start with a normal standing position, with your body facing forward.<\/li><li>Lower yourself into the squat by lowering your hips back and down while bending your knees.<\/li><li>Drive hard with your legs as you come up out of the squat while initiating a jump.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"25\"><li><strong>Cobra Stretch<\/strong><\/li><\/ol> <p>Kobra y\u0131lanlar\u0131n\u0131n kobra stre\u00e7lerine ilham verdi\u011fini biliyor muydun? Poz, ba\u015f\u0131n\u0131 kald\u0131rd\u0131\u011f\u0131nda ve boynunu yayd\u0131\u011f\u0131nda kobra y\u0131lan\u0131n\u0131 and\u0131r\u0131yor. Bu egzersiz \u00f6zellikle kar\u0131n kaslar\u0131n\u0131z\u0131 germe ile \u00fcnl\u00fcd\u00fcr.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lie with your face-down on the floor with your palms pressing into the floor at shoulder height.<\/li><li>Lift your head toward the ceiling while extending your arms to arch your back as much as possible.<\/li><li>Hold this position for 30 seconds, and relax.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"26\"><li><strong>Downward Facing Dog<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-03380c202e16-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d5b94aa811b7d51ad23c8e5_yoga%20for%20weight%20loss.jpg\" alt=\"cobra stretch exercise\"\/><\/figure> <p>A\u015fa\u011f\u0131 do\u011fru poz, ba\u015f a\u015fa\u011f\u0131 bir alfabeninkine benzer &#8211; V. Bu egzersiz t\u00fcm s\u0131rt\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur ve s\u0131rt kaslar\u0131n\u0131z\u0131 uzat\u0131r.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Stand up and bend your body such that your hands are at your shoulders-width apart and your feet are at hips-width apart.<\/li><li>Push the floor away and engage the shoulders and the upper body, while elongating your tailbone towards the ceiling<\/li><li>Feel a gentle stretch in the arms, shoulders, lats and spine.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"27\"><li><strong>Bird Dog<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/wiFNA3sqjCA\/maxresdefault.jpg\" alt=\"\"\/><\/figure> <p>Ku\u015f k\u00f6pe\u011fi, bel g\u00fcc\u00fcn\u00fc ve dengesini vurgulayan temel egzersizdir. Bu egzersiz, ba\u015ftan uyluklara kadar iyi bir esneme deneyimi ya\u015famaya yard\u0131mc\u0131 olur ve boyunuzu te\u015fvik eder.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Start the pose with a push-up position, but with your knees on the ground.<\/li><li>Lift one leg above the floor, and extend it backward.<\/li><li>Slowly lift your opposite hand off the floor, and extend that arm in front of you.<\/li><li>Hold onto the position for a few seconds and repeat this exercise on the other side.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"28\"><li><strong>Inversion Table Exercise<\/strong><\/li><\/ol> <p>Bu felsefe, v\u00fccudun yer\u00e7ekimini de\u011fi\u015ftirerek boyunuzu artt\u0131rarak kuyular \u00e7al\u0131\u015ft\u0131rd\u0131. Egzersiz s\u0131ras\u0131nda elde edilen ters v\u00fccut pozisyonu s\u0131rt kaslar\u0131n\u0131 rahatlat\u0131r ve gerer.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lock your feet on the base of the inversion table.<\/li><li>Slowly raise your arms and rotate your entire body upside-down.<\/li><li>Stay in this position for 15 &#8211; 20 seconds before coming back up.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"29\"><li><strong>Surya Namaskara<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-33a110574f83-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b216a92015777fce57adf_surya%20namaskar.jpg\" alt=\"downward dog exercise\"\/><\/figure> <p>G\u00fcne\u015f Selamlama veya Surya Namaskar, 12 farkl\u0131&nbsp;yoga&nbsp;pozdan olu\u015fan en pop\u00fcler yoga egzersizidir. Her poz s\u0131rt\u0131n\u0131z\u0131, omuzlar\u0131n\u0131z\u0131, bacaklar\u0131n\u0131z\u0131 uzat\u0131r ve boyunuzu art\u0131rman\u0131za yard\u0131mc\u0131 olur.<\/p> <ol class=\"wp-block-list\" start=\"30\"><li><strong>Side Planks<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/prod.skimble\/assets\/5022\/skimble-workout-trainer-exercise-right-side-plank-dips-2_iphone.jpg\" alt=\"\"\/><\/figure> <p>Yan tahtalar\u0131 al\u0131\u015ft\u0131r\u0131rsan\u0131z, birka\u00e7 g\u00fcn i\u00e7inde, sahip olaca\u011f\u0131n\u0131z muhte\u015fem g\u00f6r\u00fcn\u00fcml\u00fc bacaklar i\u00e7in heyecanlan\u0131rs\u0131n\u0131z. Yan kalaslar bacaklar\u0131n\u0131za iyi bir esneme vererek onlar\u0131 daha ince hale getirir ve uzar.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u0130zlenecek Ad\u0131mlar:<\/h4> <ul class=\"wp-block-list\"><li>Lie down on your right with your shoulder straight below your neck. Stretch out your legs straight and place your left hand on your left hip.<\/li><li>Support your abs while raising your waist off the ground until you reach to the level of your right hand.<\/li><li>Make your body diagonal to the floor and stay in the position for 30 seconds.<\/li><\/ul> <p>Sorarsan\u0131z &#8211; Egzersizle y\u00fckseklik nas\u0131l art\u0131r\u0131l\u0131r? Cevap basit. Omurga esnekli\u011finizi art\u0131rmak, omurga kaslar\u0131n\u0131zda g\u00fc\u00e7 olu\u015fturmak, bacak kaslar\u0131n\u0131z\u0131 tamamen germek optimal duru\u015funuzu korur ve zahmetsizce boyunuzu art\u0131r\u0131r. Ancak, gece boyunca mucizeler ar\u0131yorsan\u0131z, bu \u015fekilde \u00e7al\u0131\u015fmaz. Sonu\u00e7lar\u0131 g\u00f6rmek i\u00e7in bu egzersizleri en az birka\u00e7 ay boyunca uygulamaya devam etmeliyiz. En iyileri!<\/p> <p>Bunlar en sevdi\u011fim boy artt\u0131rma egzersizleri. Hi\u00e7 favorin var m\u0131? Senden haber almak istiyorum. Hangi egzersizler favorileriniz ve ilk yapmak i\u00e7in sab\u0131rs\u0131zlan\u0131yoruz?<\/p> ","protected":false},"excerpt":{"rendered":"<p>K\u0131sa boyludan b\u0131kt\u0131n m\u0131? Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in en iyi egzersizler hakk\u0131nda bilgi edinmek i\u00e7in blogunu okuyun. 18 ya\u015f\u0131ndan sonra y\u00fcksekli\u011fi [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7007,"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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