{"id":8584,"date":"2023-10-06T16:27:41","date_gmt":"2023-10-06T16:27:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8584"},"modified":"2023-10-06T16:27:54","modified_gmt":"2023-10-06T16:27:54","slug":"30-best-exercises-to-increase-height-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/30-best-exercises-to-increase-height-2\/","title":{"rendered":"Y\u00dcKSEKLI\u011eI ARTIRMAK I\u00c7IN 30 EN \u0130YI EGZERSIZLER"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>18&#8217;den sonra y\u00fcksekli\u011fi ni\u00e7in h\u0131zl\u0131 artt\u0131raca\u011f\u0131n\u0131 m\u0131 merak ediyorsunuz? Y\u00fcksekli\u011fi art\u0131rmak \u00f6nemli bir \u015fey mi? Pek say\u0131lmaz! T\u00fcm yer\u00e7ekimi ve k\u00f6t\u00fc duru\u015f al\u0131\u015fkanl\u0131klar\u0131 nedeniyle zaman i\u00e7inde geli\u015ftirilen vertebra dekompresyon lar\u0131 ortadan kald\u0131rmak hakk\u0131nda. Bir insan v\u00fccudunun y\u00fcksekli\u011fi \u00e7evre, hormonlar, genler ve beslenme gibi birden fazla fakt\u00f6rden etkiler vard\u0131r. Bu etkilere kar\u015f\u0131 sava\u015fmak zordur, ama imkans\u0131z de\u011fildir. E\u011fer g\u00fc\u00e7l\u00fc bir kararl\u0131l\u0131k varsa, 20&#8217;li ya\u015flar\u0131n ortalar\u0131nda bile y\u00fcksekli\u011fi art\u0131rabilir. Egzersiz h\u0131zl\u0131 y\u00fcksekli\u011fi art\u0131rmak ve uzun boylu b\u00fcy\u00fcmek i\u00e7in en iyi yollar\u0131ndan biridir. Protein iyi bir al\u0131m\u0131 ile egzersiz kaplin etkisi sinerji &#8211; pozitif y\u00fcksekli\u011fiekleyebilirsiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u200d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Burada y\u00fcksekli\u011fi art\u0131rmak i\u00e7in baz\u0131 en iyi egzersizleri ile y\u00fcksekli\u011fi art\u0131rmak i\u00e7in nas\u0131l.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li><strong>Pelvik Vardiya<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Genelde g\u00fcnde ka\u00e7 saat oturun? \u00c7ok uzun saatler oturman\u0131n boyunu etkiledi\u011fini biliyor muydun? Omurgan\u0131n de\u011fi\u015fen \u015fekli ve ili\u015fkili kas dengesizlikleri v\u00fccudunuzun b\u00fcy\u00fcmesini etkileyen oturma uzun s\u00fcre neden olur. Pelvik kayma oturma olumsuz sonu\u00e7lardan uzak sallamak i\u00e7in y\u00fcksekli\u011fi art\u0131rmak i\u00e7in en iyi egzersizlerden biridir. Bu alt omurga e\u011frili\u011fi art\u0131r\u0131r, ve \u00fcst s\u0131rt; y\u00fcksekli\u011fini art\u0131r\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u200d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Omuzlar\u0131 yerde d\u00fcz olan paspas\u0131n \u00fczerine uzan\u0131n.<\/li><li>Kollar\u0131n\u0131z\u0131 avu\u00e7 i\u00e7leri a\u015fa\u011f\u0131da yanlara do\u011fru uzat\u0131n.<\/li><li>Dizlerinizi b\u00fck\u00fcn ve ayaklar\u0131n\u0131z\u0131 kal\u00e7aya yakla\u015ft\u0131r\u0131n.<\/li><li>Pelvis kald\u0131r\u0131ls\u0131n diye s\u0131rt\u0131n\u0131 kemerle.<\/li><li>Kal\u00e7atuck ve bacaklar ve omuzlar a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 destek sa\u011flar.<\/li><li>Konumu en az 30 saniye tutun ve tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":2} -->\n<ol start=\"2\"><li><strong>As\u0131l\u0131<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Ellerinizin deste\u011fi ile v\u00fccudunuzun as\u0131l\u0131 kaslar\u0131n\u0131z\u0131 germek yard\u0131mc\u0131 olur. Genelde insanlar bir bara as\u0131l\u0131r. Y\u00fcksekli\u011fi bir mil art\u0131rmak i\u00e7in bu egzersiz almak i\u00e7in, iki veya \u00fc\u00e7 pull-up yapmak. Bar\u0131n yok mu? A\u011fa\u00e7 dal\u0131 \u00e7ekmeksorun de\u011fil. Deste\u011finizin sa\u011flam oldu\u011fundan ve t\u00fcm v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 alabileceklerinden emin olun. Ne de olsa, destekten d\u00fc\u015f\u00fcp kemiklerini k\u0131rmak istemezsin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Z\u0131pla ve bara tutun.<\/li><li>Kollar\u0131n\u0131 ve omurgan\u0131 d\u00fcz tut.<\/li><li>30 saniye pozisyonda kal.<\/li><li>G\u00fcnde en az \u00fc\u00e7 kez ayn\u0131 tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":3} -->\n<ol start=\"3\"><li><strong>Tek Bacak Atlamal\u0131<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/b7j5gG6bTf1GhR2OB-ByksuEeiI\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/01\/13\/929\/n\/1922729\/fe8656c1f2d4a84d_EXAMPLE.single-leg-touch.gif\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in atlamal\u0131 egzersiz en e\u011flenceli egzersizlerden biridir. Bu egzersiz kar\u0131n kaslar\u0131 g\u00fc\u00e7lendirilmesinde b\u00fcy\u00fck bir rol oynar ve alt v\u00fccut ayr\u0131nt\u0131l\u0131 bir egzersiz vaat ediyor.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u200d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Sol baca\u011f\u0131na on kez atla.<\/li><li>Ellerinizi g\u00f6ky\u00fcz\u00fcne do\u011fru konumland\u0131r\u0131n.<\/li><li>Benzer \u015fekilde sa\u011f baca\u011f\u0131na atla.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":4} -->\n<ol start=\"4\"><li><strong>K\u00f6pek Pozu<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.yogamerge.com\/wp-content\/uploads\/2020\/08\/drinie-puppy-pose.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Y\u00fcksekli\u011fi art\u0131rmak i\u00e7in yap\u0131lan bu egzersiz omurgan\u0131z\u0131, bacak kaslar\u0131n\u0131z\u0131 esnetir ve kemiklerinizi uzat\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>D\u00f6rt ayak -elleriniz ve dizlerinizi- paspas\u0131n \u00fczerine konumland\u0131rmayla ba\u015flay\u0131n.<\/li><li>Dizlerinizi kal\u00e7an\u0131zla, ellerinizomuzla hizala.<\/li><li>Tangle senin toangle ve birka\u00e7 santim ileri ellerini y\u00fcr\u00fcmek.<\/li><li>Kal\u00e7alar\u0131n\u0131z\u0131 ayaklar\u0131n\u0131z\u0131n yar\u0131s\u0131na kadar geriye do\u011fru gerin ve alt bedende iyi bir esneme hissedin.<\/li><li>Bu pozisyonda 60 saniye tutun ve rahatlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":5} -->\n<ol start=\"5\"><li><strong>Yan Stre\u00e7<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Yan stre\u00e7 kaslar\u0131 b\u00fcy\u00fcmek ve onlar\u0131 da uzat\u0131lm\u0131\u015f yapacakt\u0131r. Bu egzersiz \u00f6zellikle uzan\u0131r ve interkostal kaslar\u0131 g\u00fc\u00e7lendirir y\u00fcksekli\u011fi art\u0131rmak i\u00e7in. Bir yan esneme yaparken, y\u00fckseklik b\u00fcy\u00fcmesini art\u0131rmada ba\u015far\u0131l\u0131 olmak i\u00e7in kaslar\u0131n alt s\u0131rt ve omzuna kadar yan boyunca \u00e7ekin hissediyorum emin olun.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Ayaklar\u0131n\u0131z bir arada durun.<\/li><li>Ellerinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinde gererek bir araya getirin.<\/li><li>\u00dcst v\u00fccudunu sa\u011fa do\u011fru b\u00fck.<\/li><li>Esneme 20 saniye tutun ve ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n.<\/li><li>Geregi iki kez tekrarlay\u0131n ve geriliyi ters y\u00f6nde yapmak i\u00e7in kenarlar\u0131n\u0131 de\u011fi\u015ftirin.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":6} -->\n<ol start=\"6\"><li><strong>D\u00fc\u015f\u00fck Lunge Arch<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/mk0yogiapproveddv8to.kinstacdn.com\/wp-content\/uploads\/2018\/03\/Low-Lunge-with-Arch.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>S\u0131rt ve \u00fcst v\u00fccut bowing her zaman y\u00fcksekli\u011fi artan neden olacakt\u0131r. \u00dcst v\u00fccut geli\u015ftirmek zordur, ama d\u00fc\u015f\u00fck lunge kemer ile g\u00fc\u00e7lendirmek ve olduk\u00e7a iyi s\u0131rt \u0131n\u0131z\u0131 germek. Bu egzersiz ayn\u0131 zamanda bacaklar\u0131n\u0131z\u0131 uzatmak i\u00e7in \u00e7al\u0131\u015f\u0131r, ve omuz kemikleri.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>\u0130ki avu\u00e7 i\u00e7ini parmaklar\u0131n\u0131zla kilitleyin ve kollar\u0131n\u0131z\u0131 sa\u011f baca\u011f\u0131n\u0131z\u0131n \u00f6n\u00fcne do\u011fru uzat\u0131n.<\/li><li>Ad\u0131m 1 yaparken sa\u011f baca\u011f\u0131n\u0131z\u0131 b\u00fck\u00fcn ve sol baca\u011f\u0131n\u0131z\u0131 uza.<\/li><li>M\u00fcmk\u00fcn oldu\u011funca gerin ve 30 saniye boyunca poz kalmak. Di\u011fer tarafta&nbsp;da ayn\u0131s\u0131n\u0131 yap.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":7} -->\n<ol start=\"7\"><li><strong>Kobra Stre\u00e7<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2013\/10\/How-To-Do-Cobra-Abdominal-Stretch.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Kobra poz omurga g\u00fc\u00e7lendirirken omuz, g\u00f6\u011f\u00fcs ve kar\u0131n kaslar\u0131 uzan\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Y\u00fcz\u00fcn a\u015fa\u011f\u0131da yerde yat.<\/li><li>Avu\u00e7 i\u00e7lerinizi omuzlar\u0131n\u0131z\u0131n alt\u0131nda yere koy.<\/li><li>Y\u00fcksek bir a\u00e7\u0131 olu\u015fturmak i\u00e7in omurga kemer s\u0131ras\u0131nda \u00e7enenizi kald\u0131r\u0131n.<\/li><li>Arch m\u00fcmk\u00fcn oldu\u011funca geri ve en az 30 saniye pozisyonda kalmak.<\/li><li>Be\u015f temsilcileri ba\u015flang\u0131\u00e7ta egzersiz ile ba\u015flamak i\u00e7in yeterince iyi olmal\u0131d\u0131r.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":8} -->\n<ol start=\"8\"><li><strong>Ko\u015fu<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Ko\u015fu, bacaklar\u0131n\u0131z\u0131 daha uzun yapma konusunda umutsuz iseniz ka\u00e7\u0131rmay\u0131n y\u00fcksekli\u011fi art\u0131rmak i\u00e7in bir egzersizdir. Ko\u015fu do\u011fal olarak bacak kemikleri b\u00fcy\u00fcmeye yard\u0131mc\u0131 olur ve onlar\u0131 daha g\u00fc\u00e7l\u00fc hale getirir. Ko\u015fu, \u00f6zellikle ergenlik d\u00f6neminde veya hemen sonras\u0131nda, boyunuzu art\u0131rmak i\u00e7in b\u00fcy\u00fc gibi \u00e7al\u0131\u015f\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":9} -->\n<ol start=\"9\"><li><strong>Atlama ve Atlama<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2014\/07\/Is-Rope-Jumping-Good-For-Health-Benefits-And-Precautions.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Egzersiz yapmak zor bir \u015fey ise o zaman fitness hedeflerinize ula\u015f\u0131rken biraz e\u011flenmek yard\u0131mc\u0131 olan bir \u015fey i\u00e7in gidin. Z\u0131plamak da \u00f6yle bir \u015fey. Ka\u00e7 kez atlarsan\u0131z bacaklar\u0131n\u0131z\u0131 o kadar uzat\u0131rs\u0131n\u0131z. Atlama \u00e7e\u015fitli \u015fekillerde yap\u0131labilir &#8211; trambolin atlama veya bir ip atlama. Her ikisi de maksimum y\u00fcksekli\u011fe ula\u015fman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Atlama s\u0131ras\u0131nda, her iki bacak ayn\u0131 anda y\u00fczeyi terk emin olun ve ayn\u0131 anda y\u00fczeye inin.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":10} -->\n<ol start=\"10\"><li><strong>Dikey B\u00fck\u00fcmler<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Dikey virajlar, bald\u0131r alan\u0131n\u0131n kaslar\u0131n\u0131 dikey y\u00f6nde geni\u015fletmek i\u00e7in yapar ve b\u00f6ylelikle y\u00fcksekli\u011finizi art\u0131r\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Aya\u011fa kalk\u0131n ve bacaklar\u0131n\u0131z\u0131 hafif\u00e7e ay\u0131r\u0131n.<\/li><li>E\u011filin ve dizlerinizi b\u00fckmeden yere de\u011fmeye \u00e7al\u0131\u015f\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":11} -->\n<ol start=\"11\"><li><strong>Ayakta Stre\u00e7<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Bu egzersiz dikey b\u00fck\u00fcm egzersiz benzer. Tek fark, bacaklar\u0131n\u0131z\u0131 ay\u0131rmak yerine ayakta dururken, onlar\u0131 bir arada tutmal\u0131s\u0131n\u0131z. Bir sonraki ad\u0131m olarak, e\u011filin ve ayak ayak lar\u0131n\u0131z\u0131 dokunmaya \u00e7al\u0131\u015f\u0131n. Egzersiz icra ederken dizlerinizi d\u00fcz tutmay\u0131 unutmay\u0131n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":12} -->\n<ol start=\"12\"><li><strong>Yan B\u00fck\u00fcmler<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2019\/02\/How-To-Do-Standing-Side-Bends.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Yan virajlar germe ve bel kaslar\u0131 heykel i\u00e7in harika. Yan abs duvar g\u00fc\u00e7lendirir, \u00e7ekirdek s\u0131k\u0131la\u015ft\u0131r\u0131r, duru\u015f geli\u015ftirir ve y\u00fcksekli\u011fi uyar\u0131r. Bu egzersizi yo\u011funla\u015ft\u0131rmak i\u00e7in, halterlerden yararlanabilirsiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Ayaklar\u0131n\u0131z\u0131 yere d\u00fcz bir \u015fekilde dik tad\u0131m.<\/li><li>V\u00fccudunuzu yana do\u011fru b\u00fck\u00fcn ve m\u00fcmk\u00fcn oldu\u011funca gerin.<\/li><li>Pozisyonu 30 saniye tutun.<\/li><li>V\u00fccudun di\u011fer taraf\u0131 ile tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":13} -->\n<ol start=\"13\"><li><strong>Y\u00fczme<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.ussportscamps.com\/media\/images\/swim\/nike\/camps\/Nike-Swim-Underwater-Freestyle.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Y\u00fczme 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, e\u011fer egzersiz oturumlar\u0131 s\u0131ras\u0131nda \u0131s\u0131 ve ter ka\u00e7mak istiyorsan\u0131z o zaman y\u00fczme en iyisidir. Kurba\u011falama boyunuzu art\u0131rmak i\u00e7in en uygun y\u00fczme tarz\u0131d\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":14} -->\n<ol start=\"14\"><li><strong>Toe Lifts<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>S\u0131rt\u0131n\u0131z\u0131 d\u00fcz ve ayn\u0131 anda uzan\u0131rken bacaklar\u0131n\u0131zdaki kaslar\u0131 germek ayak ayak \u00fczerinde durun. Ekstra destek i\u00e7in, bir duvara kar\u015f\u0131 durmak ve tavana do\u011fru ula\u015fmaya \u00e7al\u0131\u015f\u0131rken ellerini y\u00fcksek yerle\u015ftirin. Egzersiz yapmak kolayd\u0131r ve hi\u00e7bir sahne gerektirir. Bu en iyi y\u00fckseklik artan uygulamalardan biridir ve di\u011fer egzersizleri daha iyi sonu\u00e7lar verir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":15} -->\n<ol start=\"15\"><li><strong>Kara Y\u00fczme<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Hi\u00e7 havuzdan y\u00fczmeyi merak ettin mi? Kara 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. Egzersiz biraz daha zor hale getirmek i\u00e7in midenizin alt\u0131na bir istikrar topu yerle\u015ftirerek ayn\u0131 ger\u00e7ekle\u015ftirebilirsiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zleri\u00e7in Ad\u0131mlar<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>D\u00fcz bir y\u00fczeye uzan\u0131n ve bacaklar\u0131n\u0131z\u0131 teker teker kald\u0131r\u0131n.<\/li><li>Ellerinizi \u00f6ne do\u011fru uzat\u0131n ve y\u00fczmepozisyonuna benzer konumunuza benzer bir pozisyon taklit edin. Duru\u015f karada de\u011fil, suda d\u0131\u015f\u0131nda ayn\u0131 olmal\u0131d\u0131r.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":16} -->\n<ol start=\"16\"><li><strong>Bacaklar Yukar\u0131<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.lessons.com\/assets\/images\/courses\/yoga\/legs-up-the-wall-yoga-pose.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bacaklar\u0131n\u0131z\u0131 y\u00fckseltmek, boyunuzu art\u0131rmak i\u00e7in basit ve en etkili bir egzersizdir. Egzersiz kadar bacaklar yaparken, v\u00fccudunuzun tamamen uzat\u0131lacakt\u0131r. Egzersiz s\u0131ras\u0131nda, bacaklar germe yorucu bir s\u00fcre\u00e7 ge\u00e7mesi, ve y\u00fcksekli\u011fi \u00f6nemli bir iyile\u015fme g\u00f6receksiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Y\u00fcz\u00fcn ve avu\u00e7lar\u0131n a\u015fa\u011f\u0131 yat.<\/li><li>Avu\u00e7 i\u00e7lerinizi g\u00f6\u011fs\u00fcn\u00fcz\u00fcn kenarlar\u0131na yerle\u015ftirin.<\/li><li>Ayaklar\u0131n\u0131z\u0131 d\u00fcz tutarken her iki baca\u011f\u0131n\u0131z\u0131 da m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe kald\u0131r\u0131n.<\/li><li>Gerekirse ellerinizle s\u0131rt\u0131n\u0131z\u0131 destekleyin.<\/li><li>60 saniye s\u00fcren her tekrar\u0131 ile yakla\u015f\u0131k 10 dakika boyunca ayn\u0131 tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":17} -->\n<ol start=\"17\"><li><strong>Alternatif Bacak Tekme<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bu egzersiz bir t\u00fcrevidir &#8220;Tae Kwon Do&#8221; &#8211; Kore d\u00f6v\u00fc\u015f sanat\u0131, bacak-tekmeler ile karakterizedir. Egzersiz bir savunma hareketi olmas\u0131na ra\u011fmen, boyunuzu art\u0131rmak i\u00e7in yard\u0131mc\u0131 olur. Bu geni\u015fletilmi\u015f v\u00fccut kaslar\u0131 yard\u0131mc\u0131 olur, \u00f6zellikle bacaklar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u200d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>D\u00fcz bir duru\u015f i\u00e7inde paspas d\u00fcz durarak ba\u015flay\u0131n.<\/li><li>Sa\u011f baca\u011f\u0131n\u0131z\u0131 yukar\u0131 uzat\u0131rken v\u00fccudunuzu maksimuma kadar uzat\u0131n.<\/li><li>Ellerinizi yumruklar\u0131n\u0131z s\u0131k\u0131 taklalay\u0131n.<\/li><li>Yakla\u015f\u0131k 30 saniye boyunca g\u00f6ky\u00fcz\u00fc tekme ba\u015flay\u0131n ve sol bacak ile bu i\u015flemi tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":18} -->\n<ol start=\"18\"><li><strong>Uyand\u0131rma Germe<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Germe egzersizleri kaslar\u0131n\u0131z\u0131 normal menzillerinin d\u0131\u015f\u0131na \u00e7\u0131kar. Ve uyan\u0131r uyanmaz bunlar\u0131 ger\u00e7ekle\u015ftirdi\u011finiz de daha etkilidirler. Sabah germe omurilik intervertebral disklerde s\u0131v\u0131 serbest akan sa\u011flar. Bu diskler s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015f ise, o zaman y\u00fckseklik b\u00fcy\u00fcme i\u00e7in iyi yapacak omurlar aras\u0131ndaki bo\u015fluk k\u00fc\u00e7\u00fcl\u00fcr. Diskler geni\u015flerse, biraz daha uzun b\u00fcy\u00fcr\u00fcz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u200d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Kollar\u0131n\u0131 ba\u015f\u0131n\u0131n \u00fcst\u00fcne uzat. Uzamay\u0131 hissetmek i\u00e7in yeterli g\u00fc\u00e7 kullan\u0131n ve esneyin. 30 saniye boyunca stre\u00e7 tutun, v\u00fccudunuzun rahatlay\u0131n ve tekrar \u00e7ekin.<\/li><li>S\u0131rt \u00fcst\u00fc yatarak ba\u015fla. Kollar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 g\u00f6ky\u00fcz\u00fcne ula\u015fmak i\u00e7in uzat\u0131n. 15 ila 20 saniye bas\u0131l\u0131 tutun ve tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":19} -->\n<ol start=\"19\"><li><strong>Glutes Ve Kal\u00e7a K\u00f6pr\u00fcs\u00fc<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/fitnessmedia.azureedge.net\/media\/3948\/glute-bridge-a-b-1920-x-1080-compressed.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bu egzersiz s\u0131rt\u0131n\u0131zdaki esnekli\u011fi art\u0131rmak i\u00e7in yard\u0131mc\u0131 olur. K\u00f6pr\u00fc yaparken, kal\u00e7a fleks\u00f6rleri germek, hangi alt s\u0131rt ve uyluk arka uzama yard\u0131mc\u0131 olur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>S\u0131rt \u00fcst\u00fc yat ve ayak bileklerini kapmak i\u00e7in ellerini uzat.<\/li><li>V\u00fccudunuzu yere paralel yapmak i\u00e7in dizlerinizi ve kal\u00e7alar\u0131n\u0131z\u0131 kald\u0131r\u0131n.<\/li><li>S\u0131rt\u0131n\u0131z\u0131 uzamas\u0131 i\u00e7in g\u00f6vdenizi kal\u00e7alar\u0131n\u0131zdan kald\u0131rarak bitirin.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":20} -->\n<ol start=\"20\"><li><strong>\u0130leri Omurga Germe<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Bu egzersiz s\u0131rt, hamstrings ve kar\u0131n hedefleri.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Bacaklar\u0131n d\u00fcz otur.<\/li><li>Bacaklar\u0131n\u0131z\u0131 kal\u00e7ageni\u015fli\u011finizden biraz daha geni\u015f bir \u015fekilde yay\u0131n.<\/li><li>Omurgan\u0131n taban\u0131ndan oturabildi\u011finiz kadar uzun oturun.<\/li><li>Kollar\u0131n\u0131z\u0131 gerin ve bacak kaslar\u0131n\u0131z\u0131 me\u015fgul etmek i\u00e7in topuklar\u0131 ile ula\u015fmak.<\/li><li>V\u00fccudunuzun d\u00fc\u015f\u00fck g\u00f6bek d\u0131\u015far\u0131 kep\u00e7e gibi bir yan\u0131lsama veren bir C olu\u015fturur b\u00f6yle bir \u015fekilde poz.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":21} -->\n<ol start=\"21\"><li><strong>Kedi Deve Backstretch<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer boyunuzu b\u00fcy\u00fctmek istiyorsan\u0131z, s\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in ihmal etmek istemiyorum. Kedi-deve backstretch s\u0131rt\u0131na sertlik eklemek i\u00e7in idealdir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Ellerinize ve dizlerinizin \u00fczerine yat, s\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a kemerle te\u015fre\u015ftirin, b\u00f6ylece omurga-lomber (alt), torasik (orta) ve servikal (\u00fcst)-birlikte uzat\u0131n. Bunu yava\u015f\u00e7a ve nazik\u00e7e yap.<\/li><li>Pozisyonda 3-4 saniye kal\u0131n ve 5-6 kez germe tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":22} -->\n<ol start=\"22\"><li><strong>Denizk\u0131z\u0131 Stre\u00e7<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>\u00d6ncelikle, bu egzersiz uzan\u0131r ve interkostal ve omuz kaslar\u0131 me\u015fgul. Bu egzersiz duru\u015f d\u00fczeltmeleri i\u00e7in m\u00fckemmel. \u00c7o\u011fu insan omuzlar\u0131 e\u011filmi\u015f y\u00fcr\u00fcme al\u0131\u015fkanl\u0131\u011f\u0131 var. Uygunsuz duru\u015flar seni k\u0131sa g\u00f6steriyor. Yani, denizk\u0131z\u0131 stre\u00e7 d\u00fcz y\u00fcr\u00fcmek ve uzun bakmak yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Sol tarafta dizlerinizi e\u011filmi\u015f \u015fekilde oturun<\/li><li>Sol elinle ayak bileklerine tutun.<\/li><li>Sa\u011f kolunuzu kald\u0131r\u0131n, uzat\u0131n ve ba\u015f\u0131n\u0131z\u0131n \u00fczerinden uzan\u0131n<\/li><li>G\u00f6vdenizin sa\u011f taraf\u0131 boyunca iyi bir esneme hissedin. 20-30 saniye bekleyin. Di\u011fer tarafta da tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":23} -->\n<ol start=\"23\"><li><strong>Bisiklet<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer gen\u00e7ler iseniz, o zaman bisiklet ba\u015flamak i\u00e7in do\u011fru ya\u015f. Gen\u00e7ler s\u0131ras\u0131nda egzersiz y\u00fcksekli\u011fi \u00f6nemli bir fark getirebilir. Ergenlik, \u00e7o\u011fu insan\u0131n maksimum y\u00fcksekli\u011fe ula\u015ft\u0131\u011f\u0131 zamand\u0131r.&nbsp;<a href=\"https:\/\/www.decathlon.in\/18142-cycling?utm_medium=referral&amp;utm_source=decathlon_blog&amp;utm_campaign=30-best-exercises-to-increase-height\">Bisiklet<\/a>&nbsp;bacaklar\u0131n\u0131 germek ve v\u00fccutlar\u0131na birka\u00e7 santim eklemek i\u00e7in gen\u00e7ler i\u00e7in en iyi egzersizdir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":24} -->\n<ol start=\"24\"><li><strong>Z\u0131pla squats<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Atlama egzersizleri, atlama squats gibi, y\u00fcksekli\u011fi art\u0131rmak i\u00e7in en iyi yollar\u0131ndan biridir. Bu kas ve alt v\u00fccut eklemlerin klima destekler ve v\u00fccudun y\u00fcksekli\u011fini art\u0131r\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u200d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>V\u00fccudunuzun ileriye d\u00f6n\u00fck, normal bir duru\u015f pozisyonu ile ba\u015flay\u0131n.<\/li><li>Dizlerinizi b\u00fckerken kal\u00e7alar\u0131n\u0131z\u0131 geriye ve a\u015fa\u011f\u0131ya indirerek kendinizi \u00e7\u00f6melmeye indirin.<\/li><li>Bir atlama ba\u015flat\u0131rken squat \u00e7\u0131kmak gibi bacaklar\u0131n\u0131z\u0131 ile sert s\u00fcr\u00fcc\u00fc.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":25} -->\n<ol start=\"25\"><li><strong>Kobra Stre\u00e7<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.giveyourcalories.org\/wp-content\/uploads\/2020\/06\/Cobra-Pose.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Kobra y\u0131lan\u0131 kobra esneme ilham biliyor muydunuz? Poz, ba\u015f\u0131n\u0131 kald\u0131r\u0131p boynunu yayd\u0131\u011f\u0131nda kobra y\u0131lan\u0131 and\u0131r\u0131r. Bu egzersiz \u00f6zellikle abs germe i\u00e7in \u00fcnl\u00fcd\u00fcr.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Avu\u00e7i\u00e7leriniz omuz hizas\u0131nda yere bast\u0131rarak yerde y\u00fcz\u00fcst\u00fc yat\u0131n.<\/li><li>Kollar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca s\u0131rt\u0131n\u0131z\u0131 ok\u015famak i\u00e7in uzatarak ba\u015f\u0131n\u0131z\u0131 tavana do\u011fru kald\u0131r\u0131n.<\/li><li>Bu pozisyonda 30 saniye tutun ve rahatlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":26} -->\n<ol start=\"26\"><li><strong>A\u015fa\u011f\u0131 Bakan K\u00f6pek<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>A\u015fa\u011f\u0131 do\u011fru poz ba\u015f a\u015fa\u011f\u0131 bir alfabe benzer &#8211; V. Bu egzersiz t\u00fcm s\u0131rt g\u00fc\u00e7lendirilmesinde yard\u0131mc\u0131 olur ve s\u0131rt kaslar\u0131 uzat\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Aya\u011fa kalk\u0131n ve elleriniz omuz geni\u015fli\u011finde ve ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde ayr\u0131 olacak \u015fekilde v\u00fccudunuzu b\u00fck\u00fcn.<\/li><li>Zemini itin ve omuzlar\u0131 ve \u00fcst g\u00f6vdeyi me\u015fgul edin, kuyruk kemi\u011finizi tavana do\u011fru uzat\u0131r<\/li><li>Kollarda, omuzlarda, latlarda ve omurgada hafif bir esneme hissedin.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":27} -->\n<ol start=\"27\"><li><strong>Ku\u015f K\u00f6pek<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/IEmOzJE4Y5Ihd3DlOTz0aZMgV38\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/03\/04\/782\/n\/1922398\/2ee70a7d18af78da_Circuit-One-Bird-Dog.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Ku\u015f k\u00f6pek d\u00fc\u015f\u00fck s\u0131rt g\u00fcc\u00fc ve denge vurgulayan temel egzersizdir. Bu egzersiz uyluk ba\u015f\u0131ndan iyi bir stre\u00e7 ya\u015famaya yard\u0131mc\u0131 olur ve y\u00fcksekli\u011fi te\u015fvik eder.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Bir \u015f\u0131nav pozisyonu ile poz ba\u015flay\u0131n, ama yere dizlerinizi ile.<\/li><li>Bir baca\u011f\u0131n\u0131 yerden kald\u0131r\u0131n ve geriye do\u011fru uzat\u0131n.<\/li><li>Yava\u015f\u00e7a kar\u015f\u0131 elinizi yerden kald\u0131r\u0131n ve kolunu \u00f6n\u00fcn\u00fczde uzat\u0131n.<\/li><li>Pozisyona birka\u00e7 saniye bas\u0131l\u0131 tutun ve bu al\u0131\u015ft\u0131rmay\u0131 di\u011fer tarafta tekrarlay\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":28} -->\n<ol start=\"28\"><li><strong>Ters Tablo Egzersizi<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Bu uygulama kuyular\u0131n felsefesi v\u00fccudun yer\u00e7ekimi de\u011fi\u015ftirerek y\u00fcksekli\u011fi artan. Egzersiz s\u0131ras\u0131nda elde edilen ters v\u00fccut pozisyonu s\u0131rt kaslar\u0131n\u0131 rahatlat\u0131r ve uzat\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Ayaklar\u0131n\u0131z\u0131 ters \u00e7evirme masas\u0131n\u0131n taban\u0131na kilitleyin.<\/li><li>Yava\u015f\u00e7a kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve t\u00fcm v\u00fccudunuzu ba\u015f a\u015fa\u011f\u0131 d\u00f6nd\u00fcr\u00fcn.<\/li><li>Geri gelmeden \u00f6nce 15 -20 saniye bu pozisyonda kal\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list {\"ordered\":true,\"start\":29} -->\n<ol start=\"29\"><li><strong>Surya Namaskara<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<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>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Sun Salutation veya Surya Namaskar 12 farkl\u0131 yoga pozlar olu\u015fan en pop\u00fcler yoga egzersiz. Her poz s\u0131rt, omuzlar, bacaklar uzan\u0131r ve y\u00fcksekli\u011fi art\u0131rmak i\u00e7in yard\u0131mc\u0131 olur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":30} -->\n<ol start=\"30\"><li><strong>Yan Plakalar<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/side-plank-1549646915.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Yan tahtalar\u0131 pratik edin, ve birka\u00e7 g\u00fcn i\u00e7inde, sahip olaca\u011f\u0131n\u0131z muhte\u015fem bacaklar i\u00e7in heyecanlan\u0131rs\u0131n\u0131z. Yan plakalar onlar\u0131 ince yapma bacaklar\u0131n\u0131z\u0131 iyi bir esneme vermek ve uzun boylu b\u00fcy\u00fcmek.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>\u0130zler i\u00e7in ad\u0131mlar:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Omzunu boynunun alt\u0131na do\u011fru \u00e7ek. Bacaklar\u0131n\u0131z\u0131 d\u00fcz uzat\u0131n ve sol elinizi sol kal\u00e7an\u0131za yerle\u015ftirin.<\/li><li>Sa\u011f elinizin seviyesine ula\u015fana kadar belinizi yerden kald\u0131r\u0131rken kar\u0131n kaslar\u0131n\u0131z\u0131 destekleyin.<\/li><li>V\u00fccudunuzu yere \u00e7apraz yap\u0131n ve 30 saniye pozisyonda kal\u0131n.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer sorarsan\u0131z \u2013 Egzersiz le y\u00fcksekli\u011fi nas\u0131l art\u0131rabilirsiniz? Cevap basit. Omurga esnekli\u011finizi art\u0131rmak, omurilik kaslar\u0131n\u0131zda g\u00fc\u00e7 olu\u015fturmak, bacak kaslar\u0131n\u0131z\u0131 tamamen germek optimum duru\u015funuzu korur ve zahmetsizce boyunuzu art\u0131r\u0131r. Ancak, gece mucizeler i\u00e7in ar\u0131yorsan\u0131z, bu \u015fada d\u00fc\u015f\u00fcnmez. Sonu\u00e7lar\u0131 g\u00f6rmek i\u00e7in en az birka\u00e7 ay boyunca bu egzersizleri uygulamaya devam etmek zorunda. En iyileri!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>18&#8217;den sonra y\u00fcksekli\u011fi ni\u00e7in h\u0131zl\u0131 artt\u0131raca\u011f\u0131n\u0131 m\u0131 merak ediyorsunuz? Y\u00fcksekli\u011fi art\u0131rmak \u00f6nemli bir \u015fey mi? Pek say\u0131lmaz! T\u00fcm yer\u00e7ekimi ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8587,"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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