{"id":7491,"date":"2021-12-17T15:56:42","date_gmt":"2021-12-17T15:56:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7491"},"modified":"2021-12-17T15:56:43","modified_gmt":"2021-12-17T15:56:43","slug":"are-exercise-bikes-a-good-option-for-trying-to-lose-weight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/are-exercise-bikes-a-good-option-for-trying-to-lose-weight\/","title":{"rendered":"Egzersiz Bisikletleri Kilo Vermeye \u00c7al\u0131\u015fmak \u0130\u00e7in \u0130yi Bir Se\u00e7enek mi?"},"content":{"rendered":"

Egzersiz bisikletleri pop\u00fcler kardiyo ekipmanlar\u0131d\u0131r, \u00e7\u00fcnk\u00fc hem yeni ba\u015flayanlar hem de d\u00fczenli egzersiz yapanlar bunlar\u0131 kullanabilir. Biraz daha kilo vermek istiyorsan\u0131z, egzersiz bisikletleri kilo vermek i\u00e7in iyidir. Sabit bir bisiklete binmek sadece kilo vermenize yard\u0131mc\u0131 olmakla kalmayacak, ayn\u0131 zamanda kalbinizi daha g\u00fc\u00e7l\u00fc hale getirecek ve kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131r. \u00c7e\u015fitli fakt\u00f6rler, kilo verme hedeflerinize ula\u015fmak i\u00e7in ne kadar s\u00fcre egzersiz bisikleti kullanman\u0131z gerekti\u011fini etkiler. Ayr\u0131ca, bir egzersiz bisikletinin t\u00fcm faydalar\u0131n\u0131 elde etmek ve yaralanmalar\u0131 \u00f6nlemek i\u00e7in uygun formun gerekli oldu\u011funu unutmay\u0131n.<\/p>

Egzersiz Bisikletinde Kilo Vermenin En \u0130yi Yolu Nedir?<\/h2>

Egzersiz bisikletiyle egzersizinizden en iyi \u015fekilde yararlanmak ve kilo kayb\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in bisikletteki diren\u00e7 seviyesini kullan\u0131n. Bir egzersiz bisikleti \u00e7ekirdek ve bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015f\u0131r ve daha y\u00fcksek bir diren\u00e7 seviyesi sizi egzersiz boyunca daha fazla \u00e7aba sarf etmeye zorlar. Fitness seviyenize ve kilo verme hedeflerinize g\u00f6re bir diren\u00e7 se\u00e7in. Yava\u015f ba\u015flamak ve egzersizlerinizin yo\u011funlu\u011funu olu\u015fturmak iyi bir fikirdir.<\/p>

Kilo vermek i\u00e7in egzersiz bisikleti kullan\u0131rken, ak\u0131lda tutulmas\u0131 gereken ba\u015fka bir \u015fey uygun formdur. Eyerin y\u00fcksekli\u011fini kabaca kal\u00e7a seviyesinde olacak \u015fekilde ayarlamal\u0131s\u0131n\u0131z. Bu, eklemlerinize bask\u0131 yapmadan bacaklar\u0131n\u0131z\u0131 rahat\u00e7a uzatman\u0131z\u0131 sa\u011flayacakt\u0131r. Gidonlar da s\u0131rt\u0131n\u0131z dik olacak \u015fekilde ayarlanmal\u0131d\u0131r (onlara ula\u015fmak i\u00e7in \u00e7ok \u00f6ne e\u011filmeniz gerekmez). M\u00fcmk\u00fcnse, sertifikal\u0131 bir ki\u015fisel e\u011fitmenden do\u011fru formda size yard\u0131mc\u0131 olmas\u0131n\u0131 isteyin.<\/p>

\"personal<\/figure><\/div>

Egzersiz bisikleti ile kilo vermek i\u00e7in \u00f6nceden ayarlanm\u0131\u015f egzersizleri kullanabilir, ki\u015fisel bir antren\u00f6rden sizin i\u00e7in bir program geli\u015ftirmesini isteyebilir veya kendi programlar\u0131n\u0131z\u0131 olu\u015fturabilirsiniz. Egzersiz bisikletinde kilo kayb\u0131 i\u00e7in baz\u0131 iyi egzersizler \u015funlard\u0131r:<\/p>

  • A steady state ride involves riding a stationary bike for up to 60 minutes at a steady speed and resistance level. Do this to build cardiovascular endurance and burn calories and body fat.<\/li>
  • A hill climb involves starting with a steady state ride, then gradually increasing the resistance every 5 minutes to simulate climbing a hill or weight training. Do this if you want to burn more calories.<\/li>
  • A speed interval workout involves starting with a warmup, then increasing the speed for 2-minute intervals alternating with a regular pace. This type of high intensity interval training is a great way to build cardiovascular endurance and burn fat.<\/li><\/ul>

    Kilo Vermek \u0130\u00e7in Egzersiz Bisikleti Ne Kadar S\u00fcre Kullanman\u0131z Gerekir?<\/h2>

    Her \u015feyden \u00f6nce, ne kadar kilo vermeniz gerekti\u011fini bilmiyorsan\u0131z, sizin i\u00e7in sa\u011fl\u0131kl\u0131 bir kilonun ne oldu\u011funu \u00f6\u011frenmek i\u00e7in bir BMI hesap makinesi kullan\u0131n. Bu sana ka\u00e7 kilo vermen gerekti\u011fini s\u00f6yleyecektir.<\/p>

    Mayo Clinic’e g\u00f6re, kaybetmek istedi\u011finiz her kilo i\u00e7in 3.500 kalori yakman\u0131z gerekir.1 185 kilo oldu\u011funuzu varsayarsak, sabit bisikletinizi 30 dakika orta yo\u011funlukta s\u00fcrmek 311 kalori yakar.2 Bu, egzersiz bisikletlerinin 1 kilo vermek i\u00e7in 5,5 saat boyunca binilmesi gerekti\u011fi anlam\u0131na gelir, diyetinizin ayn\u0131 kalmas\u0131 ko\u015fuluyla. Daha az kiloysan\u0131z, daha az kalori yakaca\u011f\u0131n\u0131z\u0131 unutmay\u0131n. Daha a\u011f\u0131r olursan, daha \u00e7ok yanars\u0131n.<\/p>

    Unutmay\u0131n, yak\u0131lan 3.500 kalori kural\u0131 kaba bir rehberdir, \u00e7\u00fcnk\u00fc egzersiz bisikleti ile kilo kayb\u0131 ya\u015f\u0131n\u0131z, cinsiyetiniz ve bazal metabolizma h\u0131z\u0131n\u0131z gibi \u00e7e\u015fitli fakt\u00f6rlere ba\u011fl\u0131d\u0131r. farkl\u0131 zaman d\u00f6nemlerinde ne kadar kilo verilebilece\u011fine dair h\u0131zl\u0131 bir k\u0131lavuz a\u015fa\u011f\u0131da a\u00e7\u0131klanm\u0131\u015ft\u0131r:<\/p>

    • By riding 60 minutes every day, you can lose 1 pound in 5-6 days<\/li>
    • By riding 60 minutes every other day, you can lose 1 pound in 11-12 days<\/li>
    • By riding 30 minutes every day, you can lose 1 pound in 11-12 days<\/li>
    • By riding 30 minutes every other day, you can lose 1 pound in 22-23 days<\/li><\/ul>

      Hangi Egzersiz Bisikletleri Kilo Vermek \u0130\u00e7in \u0130yidir?<\/h2>
      \"a<\/figure>

      \u0130ki ana sabit bisiklet t\u00fcr\u00fc bilgisayarl\u0131 ve bilgisayarl\u0131 de\u011fil. \u0130kincisi bir dizi ekstra \u00f6zellik ile birlikte gelir, ancak kilo vermek i\u00e7in bunlara ihtiyac\u0131n\u0131z yoktur. Her iki egzersiz bisikleti t\u00fcr\u00fc de kilo kayb\u0131na iyi gelir. Ancak, kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 izlemek ve kilo kayb\u0131 i\u00e7in \u00f6nceden ayarlanm\u0131\u015f egzersizleri kullanmak istiyorsan\u0131z, bilgisayarl\u0131 bir model sizin i\u00e7in daha iyi \u00e7al\u0131\u015fabilir. Kar\u015f\u0131la\u015fabilece\u011finiz farkl\u0131 sabit bisiklet t\u00fcrleri \u015funlard\u0131r:<\/p>

      • Fold away exercise bikes\u00a0are a great option for people who have limited space at home.<\/li>
      • Stationary recumbent bikes\u00a0allow you to lean back slightly while riding. The pedals are in front of you rather than below you. This type of exercise bike is great for people with back issues because it provides more lower back support than an upright bike.<\/li>
      • Spin bikes are popular in gyms and are used for group cycling classes. The workout on a spin bike is similar to riding a mountain bike. There\u2019s a weighted flywheel on the bike that gives you the feeling of riding on a real road with inclines that require more effort.<\/li><\/ul>

        D\u00fczenli bir programa ba\u011fl\u0131 kal\u0131rsan\u0131z, ne t\u00fcr olursa olsun bir egzersiz bisikletinde kilo verebilirsiniz. Dahas\u0131, bu kardiyo egzersizi \u00e7e\u015fitli ek sa\u011fl\u0131k ve fitness avantajlar\u0131na sahiptir. Kardiyovask\u00fcler dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z artacak, bacaklar\u0131n\u0131z g\u00fc\u00e7lenecek ve kar\u0131n kaslar\u0131n\u0131z tonlanacakt\u0131r. Geleneksel bir bisiklete binemiyorsan\u0131z veya trafikte bisiklete binmeyle ilgili g\u00fcvenlik sorunlar\u0131 hakk\u0131nda endi\u015felenemiyorsan\u0131z, \u00f6zellikle harika bir hava egzersizidir.<\/p> ","protected":false},"excerpt":{"rendered":"

        Egzersiz bisikletleri pop\u00fcler kardiyo ekipmanlar\u0131d\u0131r, \u00e7\u00fcnk\u00fc hem yeni ba\u015flayanlar hem de d\u00fczenli egzersiz yapanlar bunlar\u0131 kullanabilir. Biraz daha kilo vermek […]<\/p>\n","protected":false},"author":2,"featured_media":7492,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-7491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/ezgif.com-gif-maker-1.png","categories_details":[{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5742,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7491","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=7491"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7491\/revisions"}],"predecessor-version":[{"id":16921,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7491\/revisions\/16921"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/7492"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=7491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=7491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=7491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}