{"id":9610,"date":"2022-06-18T17:18:20","date_gmt":"2022-06-18T17:18:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9610"},"modified":"2022-06-18T17:18:21","modified_gmt":"2022-06-18T17:18:21","slug":"you-can-do-this-10-move-arm-workout-at-home-no-weights-required","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/you-can-do-this-10-move-arm-workout-at-home-no-weights-required\/","title":{"rendered":"Bu 10 Hareketli Kol Egzersizini Evde Yapabilirsiniz – A\u011f\u0131rl\u0131k Gerekmez"},"content":{"rendered":"

Bicep bukleleri ve omuz presleri gibi geleneksel kol egzersizleri, \u00fcst v\u00fccudu g\u00fc\u00e7lendirmek i\u00e7in harika \u00e7al\u0131\u015f\u0131r.but<\/em> genellikle en iyi fayday\u0131 elde etmek i\u00e7in baz\u0131 a\u011f\u0131rl\u0131klara ihtiya\u00e7 duyarlar. Peki ya ekipman hakk\u0131nda endi\u015felenmenize gerek kalmadan (seyahat ederken, s\u0131n\u0131rl\u0131 alana sahip oldu\u011funuzda veya spor salonuna gidemedi\u011finizde oldu\u011fu gibi) verimli, etkili bir egzersiz istiyorsan\u0131z? Girin, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kol egzersizleri.<\/p>

Sadece h\u0131zl\u0131 bir bilginize: Kol g\u00fcc\u00fc \u00f6nemlidir – g\u00fc\u00e7l\u00fc kollar ve omuzlar g\u00fcnl\u00fck ya\u015famda daha rahat hareket etmenize yard\u0131mc\u0131 olur, Roxie Jones, NASM-CPT, ki\u015fisel antren\u00f6r ve SoulCycle e\u011fitmeni, anlat\u0131yor Health.<\/em> Sadece kap\u0131lar\u0131 ka\u00e7 kez a\u00e7\u0131p kapatt\u0131\u011f\u0131n\u0131z\u0131, yiyecek ta\u015f\u0131d\u0131\u011f\u0131n\u0131z\u0131, kendinizi yataktan yukar\u0131 itti\u011finizi veya bir bavulu ba\u015f \u00fcst\u00fc b\u00f6lmesine kald\u0131rd\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcn. T\u00fcm bu hareketler hissedecek much<\/em> \u00dcst v\u00fccudunuzu e\u011fitiyorsan\u0131z daha kolayd\u0131r – a\u011f\u0131rl\u0131klar olmadan bile.<\/p>

Kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 itmek, \u00e7ekmek ve tutmak ciddi bir i\u015f gerektirir ve g\u00fc\u00e7 ve istikrar gerektirir. Ayr\u0131ca, kuvvet antrenman\u0131nda yeniyseniz, ekipman olmadan egzersizlerle ba\u015flamak yap\u0131lacak en ak\u0131ll\u0131ca \u015feydir. “Ger\u00e7ek a\u011f\u0131rl\u0131klara ge\u00e7meden \u00f6nce her zaman v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizlerinde ustala\u015fman\u0131z\u0131 \u00f6neririm” diyor Jones. Herhangi bir d\u0131\u015f diren\u00e7 eklemeden \u00f6nce bir egzersiz ve \u00e7ivi uygun formda rahat olmak \u00f6nemlidir – bu, yaralanmadan ka\u00e7\u0131nmak i\u00e7in kesin bir stratejidir.<\/p>

\u00dcst v\u00fccudunuzu geli\u015ftirmenizi sa\u011flamak i\u00e7in, Jones’un bu 10 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kol egzersizini deneyin. Bunlar\u0131 oturma odan\u0131zda, otel odan\u0131zda veya h\u0131zl\u0131 bir egzersiz yapman\u0131z gerekti\u011fini d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz her yerde yap\u0131n.<\/p>

Antrenman<\/h2>

A\u015fa\u011f\u0131daki kol egzersizlerini istedi\u011finiz zaman ve istedi\u011finiz yerde plank yapmak i\u00e7in yeterli alan\u0131n\u0131z varsa yap\u0131n. Hepsi kollar\u0131n\u0131z\u0131 hedef al\u0131r – \u00f6zellikle triseps, biseps ve omuzlar – ama bir\u00e7o\u011fu ayn\u0131 zamanda \u00e7ekirdek, kal\u00e7a, g\u00f6\u011f\u00fcs ve s\u0131rt kaslar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r. (Kar\u0131n kaslar\u0131n\u0131z definitely <\/em>t\u00fcm tahtalarla yan\u0131yor olmak.) Devre stili yapmak i\u00e7in d\u00f6rt veya be\u015f egzersiz se\u00e7in, ya zaman i\u00e7in (30-60 saniye aras\u0131nda herhangi bir yerde) ya da tekrarlar (10-12’yi hedefleyin). Ne kadar s\u00fcre \u00e7al\u0131\u015fmak istedi\u011finize ba\u011fl\u0131 olarak t\u00fcm devreyi 2-4 kez tamamlay\u0131n. Spor salonundaysan\u0131z ve daha sonra a\u011f\u0131rl\u0131klar\u0131 almak istiyorsan\u0131z, Jones bu hareketleri \u0131s\u0131nma olarak kullanman\u0131z\u0131 \u00f6nerir.<\/p>

Tricep Dald\u0131rma<\/h3>
\"arm<\/figure>

<\/a><\/p>

  1. Sit on the floor with knees bent and feet flat. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward body. Straighten arms and lift butt off the floor.<\/li>
  2. Slowly bend elbows to lower body toward the floor.<\/li>
  3. Straighten arms again, using triceps to push yourself up. Repeat.<\/li><\/ol>

    Ters Plank<\/h3>
    \"arm<\/figure>

    <\/a><\/p>

    1. Sit on the floor with legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward body.<\/li>
    2. Press into palms to lift hips and torso off the floor. Keep arms and legs straight and make sure abs and glutes are engaged. Pause for a few seconds.<\/li>
    3. Lower back down to the ground. Repeat.<\/li><\/ol>

      Eksantrik \u015e\u0131nav<\/h3>
      \"arm<\/figure>

      <\/a><\/p>

      1. Start in a high plank position with hands flat on the floor about shoulder-width apart, and wrists stacked under shoulders.<\/li>
      2. Keeping body in one long line from shoulders to heels, bend elbows at a 45-degree angle to your body as you take 3-4 seconds to lower toward the floor.<\/li>
      3. With knees on the floor, press through palms to push back up to start.<\/li>
      4. Bring knees up to a high plank and repeat.<\/li><\/ol>

        Plank Omuz Muslu\u011fu<\/h3>
        \"arm<\/figure>

        <\/a><\/p>

        1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
        2. Tap right hand to left shoulder, then return to start, keeping abs and glutes engaged to keep hips as stable as possible.<\/li>
        3. Repeat, tapping left hand to right shoulder. Continue alternating.<\/li><\/ol>

          Triceps \u015f\u0131nav<\/h3>
          \"arm<\/figure>

          <\/a><\/p>

          1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Rotate elbows so that the insides face in front of you.<\/li>
          2. Keeping elbows close to your sides and your body in one straight line from shoulders to heels, bend arms behind you and lower to the floor. Maintain a straight line from shoulders to heels. Elbows should squeeze in tight toward body.<\/li>
          3. Press through palms to push back up to start. Repeat.<\/li><\/ol>

            Reach ile El Serbest B\u0131rakma \u015e\u0131nav<\/h3>
            \"arm<\/figure>

            <\/a><\/p>

            1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
            2. Keeping your body in one straight line from shoulders to heels, bend elbows at a 45-degree angle to your body, and lower to the floor with control.<\/li>
            3. Rest chest on the ground and squeeze shoulder blades together to lift hands an inch or two off the floor. Then, reach arms out in front of you.<\/li>
            4. Next, pull elbows back in toward chest and place palms back underneath shoulders.<\/li>
            5. Press through palms to push back up to start. Repeat.<\/li><\/ol>

              Yukar\u0131-A\u015fa\u011f\u0131 Plank<\/h3>
              \"arm<\/figure>

              <\/a><\/p>

              1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
              2. Place right forearm down on the ground, maintaining a plank. Then come down to left forearm and pause in a forearm plank.<\/li>
              3. Press back into right hand, then left hand to return to a high plank. Move as quickly as you can while keeping abs and glutes engaged, hips stable, and a straight line from shoulders to heels.<\/li>
              4. Repeat, alternating which arm you start with each time.<\/li><\/ol>

                V\u00fccut A\u011f\u0131rl\u0131\u011f\u0131 S\u0131ral\u0131 Plank<\/h3>
                \"arm<\/figure>

                <\/a><\/p>

                1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
                2. Pull right elbow back so hand reaches chest, engaging the lats (mid-back) as you go. Pause at the top, then place back down on ground.<\/li>
                3. Repeat with left elbow, alternating sides.<\/li><\/ol>

                  \u00d6nkol D\u00f6ner Yan Plank<\/h3>
                  \"arm<\/figure>

                  <\/a><\/p>

                  1. Start lying on left side with left elbow stacked underneath left shoulder, forearm on the floor, legs extended and hips and knees stacked. Engage abs and glutes and extend right arm toward the ceiling. Press through left forearm to lift hips toward the ceiling. This is your starting position.<\/li>
                  2. Rotate torso toward the floor as you thread right arm underneath your body.<\/li>
                  3. Rotate back to start, bringing right arm back toward the ceiling. Repeat. Then switch sides.<\/li><\/ol>

                    S\u00fcper Kad\u0131n<\/h3>
                    \"arm<\/figure>

                    <\/a><\/p>

                    1. Start lying on stomach, arms and legs extended.<\/li>
                    2. Lift arms, shoulders, chest, and legs off the floor and hold. Squeeze glutes and keep your gaze toward the floor so neck stays neutral.<\/li>
                    3. Then lower back down to the floor. Repeat.<\/li><\/ol> ","protected":false},"excerpt":{"rendered":"

                      Bicep bukleleri ve omuz presleri gibi geleneksel kol egzersizleri, \u00fcst v\u00fccudu g\u00fc\u00e7lendirmek i\u00e7in harika \u00e7al\u0131\u015f\u0131r.but genellikle en iyi fayday\u0131 elde etmek […]<\/p>\n","protected":false},"author":2,"featured_media":9751,"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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