{"id":9857,"date":"2024-01-07T19:10:03","date_gmt":"2024-01-07T19:10:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9857"},"modified":"2024-01-07T19:10:06","modified_gmt":"2024-01-07T19:10:06","slug":"7-dumbbell-chest-exercises-you-can-do-without-a-bench","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-dumbbell-chest-exercises-you-can-do-without-a-bench\/","title":{"rendered":"Bir Tezgah Olmadan Yapabilece\u011finiz 7 Damb\u0131l G\u00f6\u011f\u00fcs Egzersizi"},"content":{"rendered":"<p>Fitness end\u00fcstrisi bir\u00e7ok yeni teknolojinin ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 g\u00f6rd\u00fc ve son teknoloji e\u011fitim tesislerinin ortaya \u00e7\u0131kmas\u0131na neden oldu. Sonu\u00e7 olarak, sa\u011flam bir g\u00f6\u011f\u00fcs egzersizini tezgah olmadan ve sadece bir \u00e7ift damb\u0131l ile yapabilece\u011finizi hayal etmek zor. Ama inan bana, yapabilirsin!<\/p> <p>Bu yaz\u0131da, size bir tezgah gerektirmeyen 7 harika damb\u0131l g\u00f6\u011f\u00fcs egzersizinden bahsedece\u011fim!<\/p> <h2 class=\"wp-block-heading\">7 Damb\u0131l G\u00f6\u011f\u00fcs Egzersizi: Tezgaha Gerek Yok!<\/h2> <p>Tezgah yok, biggie yok!<\/p> <p>Damb\u0131llarla yapabilece\u011finiz bu etkili g\u00f6\u011f\u00fcs egzersizleri hakk\u0131nda bilgi edinmek i\u00e7in okumaya devam edin. Daha sonra, bu egzersizlerden baz\u0131lar\u0131n\u0131 i\u00e7eren deneyebilece\u011finiz \u00f6rnek bir egzersiz de bulacaks\u0131n\u0131z. Yaralanmay\u0131 \u00f6nlemek i\u00e7in gereken tekni\u011fe dikkat etti\u011finizden emin olun!<\/p> <h3 class=\"wp-block-heading\">1. Ayakta G\u00f6\u011f\u00fcs Presi<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Standing Chest Press David Kimmerle\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/I2l8AYYSNUo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Ayakta durma pozisyonunda bir pres yapmak, pektoral kaslar\u0131n\u0131z\u0131 yeni kas b\u00fcy\u00fcmesi ve stim\u00fclasyonu yaratan benzersiz bir \u015fekilde hedefler. Bu egzersizi yapmak i\u00e7in sadece bir damb\u0131la ihtiyac\u0131n\u0131z var.<\/p> <p>G\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00f6n\u00fcndeki b\u00fck\u00fclm\u00fc\u015f kollarda avu\u00e7lar\u0131n\u0131z\u0131n aras\u0131nda bir damb\u0131l tutarak ayak omuz geni\u015fli\u011finde durun. G\u00f6\u011fs\u00fcnden aktive olmak i\u00e7in damb\u0131l\u0131n\u0131 avu\u00e7lar\u0131n\u0131zla s\u0131k\u0131n. Ard\u0131ndan, ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmeden \u00f6nce kollar\u0131n\u0131z tamamen uzat\u0131lana kadar damb\u0131l senden uza\u011fa itin.<\/p> <p>Yorulurken kollar\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcrmedi\u011finize dikkat etmelisiniz. Tamamen uzat\u0131ld\u0131\u011f\u0131nda g\u00f6\u011fs\u00fcn\u00fcze uygun kalmalar\u0131 gerekir. Unutulmamas\u0131 gereken bir di\u011fer \u00f6nemli nokta, a\u011f\u0131rl\u0131\u011f\u0131 sizden uzakla\u015ft\u0131r\u0131rken bel stresinden ka\u00e7\u0131nmak i\u00e7in \u00e7ekirde\u011finizi me\u015fgul etti\u011finizden emin olman\u0131zd\u0131r.<\/p> <h3 class=\"wp-block-heading\">2. Ayakta Yukar\u0131 G\u00f6\u011f\u00fcs Sine\u011fi<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Standing Dumbbell Chest Fly\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/stzWeo5F6Cc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Bu egzersiz, omuzlar\u0131n\u0131z i\u00e7in yapaca\u011f\u0131n\u0131z bir \u00f6n kald\u0131rma gibidir, ancak bileklerin basit bir b\u00fck\u00fclmesiyle, etkili bir g\u00f6\u011f\u00fcs egzersizi yapar. Bunun i\u00e7in her elinizde bir damb\u0131l gerekir.<\/p> <p>Damb\u0131llar\u0131n\u0131z yanlar\u0131n\u0131zda, avu\u00e7lar\u0131n\u0131z \u00f6ne bakacak \u015fekilde n\u00f6tr, topraklanm\u0131\u015f bir ayakta durma pozisyonunda ba\u015flay\u0131n. Dirse\u011fe kilitlenmi\u015f ince bir k\u0131vr\u0131mla, her iki kolunuzu da yanlar\u0131n\u0131zdan kald\u0131r\u0131n, b\u00f6ylece damb\u0131llar g\u00f6\u011f\u00fcs y\u00fcksekli\u011finde bulu\u015fur. Yukar\u0131 ve a\u015fa\u011f\u0131 tekrarlar yava\u015f ve kontroll\u00fc olmal\u0131d\u0131r.<\/p> <p>A\u011f\u0131rl\u0131klar\u0131 yukar\u0131 kald\u0131rmak yerine yukar\u0131 &#8220;sallamak&#8221; i\u00e7in yaratabilece\u011finiz gereksiz momentumu izleyin. \u00c7ekirdek a\u00e7\u0131k, her zaman.<\/p> <p>Profesyonel ipucu:&nbsp;Bunu bir&nbsp;<strong>tek tarafl\u0131 egzersiz<\/strong>&nbsp;her seferinde bir kolla veya maksimum etki i\u00e7in soldan sa\u011fa d\u00f6n\u00fc\u015f\u00fcml\u00fc!<\/p> <h3 class=\"wp-block-heading\">3. Ters Damb\u0131l G\u00f6\u011f\u00fcs Presi<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Dumbbell Reverse Floor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZrrazVvELY0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Ters damb\u0131l presinin temel unsuru el ve bilek konumland\u0131rmas\u0131d\u0131r.<\/p> <p>Standart bir damb\u0131l g\u00f6\u011f\u00fcs presinde, damb\u0131llar\u0131 avu\u00e7lar\u0131n\u0131z \u00f6ne bakacak \u015fekilde, sizden uzakta tutacaks\u0131n\u0131z. Bu al\u0131\u015ft\u0131rmada, damb\u0131llar\u0131 avu\u00e7lar\u0131n\u0131z geriye do\u011fru, size do\u011fru bakacak \u015fekilde kavrars\u0131n\u0131z. Bu k\u00fc\u00e7\u00fck ayarlama, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131n benzersiz bir \u015fekilde hedeflenmesini sa\u011flar.<\/p> <p>Dizleriniz b\u00fck\u00fclm\u00fc\u015f ve ayaklar\u0131n\u0131z yere yaslanm\u0131\u015f olarak yere uzan\u0131n. Her elinizde ters tutu\u015fla bir damb\u0131l bulundurun ve kollar\u0131n\u0131z\u0131 v\u00fccudunuzdan 45 derece uza\u011fa yerle\u015ftirin. A\u011f\u0131rl\u0131klar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerinde yukar\u0131 ve birlikte bast\u0131r\u0131n, hareketin \u00fcst\u00fcndeki kaslar\u0131 s\u0131k\u0131n.<\/p> <p>Kollar\u0131n\u0131z\u0131, her tekrar\u0131n sonunda ba\u015flad\u0131klar\u0131 yere (v\u00fccudunuzdan 45 derecede) geri yerle\u015ftirdi\u011finizden emin olun. Setiniz s\u0131ras\u0131nda dikkatiniz da\u011f\u0131l\u0131rsa, gerekenden daha geni\u015f veya daha dar bir kol pozisyonu almak kolayd\u0131r.<\/p> <h3 class=\"wp-block-heading\">4. Damb\u0131l T \u015e\u0131nav<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How To: Dumbbell T Push-Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/V-eGCkjMtWE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u015e\u0131nav \u00e7ekmenin bu e\u015fsiz g\u00f6r\u00fcnt\u00fcs\u00fc g\u00fcc\u00fcn\u00fcz\u00fc ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 test edecek! Bu \u015f\u0131nav\u0131n birka\u00e7 unsuru vard\u0131r ve makul miktarda \u00e7ekirdek g\u00fcc\u00fc ve stabilitesi gerektirir. Bu nedenle, yeni ba\u015flayanlar i\u00e7in \u00f6nerilmez.<\/p> <p>Ellerinizin her biri bir damb\u0131l \u00fczerinde, do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131ndayken \u015f\u0131nav pozisyonuna ge\u00e7in. Avu\u00e7lar\u0131n\u0131z i\u00e7e d\u00f6n\u00fck olmal\u0131d\u0131r. \u015e\u0131nav \u00e7ekerek ba\u015flay\u0131n. Uzat\u0131lm\u0131\u015f kollara geri d\u00f6nd\u00fc\u011f\u00fcn\u00fczde, kolunuzu d\u00fcz tutun, bir damb\u0131l yerden kald\u0131r\u0131n ve v\u00fccudunuz bir &#8216;T&#8217; \u015fekli olu\u015fturana kadar d\u00f6nd\u00fcr\u00fcn.<\/p> <p>Her tekrarlama bir \u015f\u0131nav ve bir b\u00fck\u00fclmeden olu\u015fmal\u0131d\u0131r. Bu al\u0131\u015ft\u0131rma en iyi soldan sa\u011fa alternatif tekrarlarda ger\u00e7ekle\u015ftirilir.<\/p> <p>\u015e\u0131navlar\u0131n\u0131za \u00e7ok fazla girmemek i\u00e7in dikkatli olun, \u00e7\u00fcnk\u00fc bu omuzlar\u0131n\u0131z i\u00e7in en uygun de\u011fildir.<\/p> <h3 class=\"wp-block-heading\">5. Stabilite Topu Damb\u0131l Pull-Overs<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Swiss Ball DB Pullovers\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8ppVZFbzrf4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Damb\u0131l kazak genellikle bir tezgahla yap\u0131l\u0131r. Bununla birlikte, bunu bir denge topu ile yapmak, denge ve stabilite \u00e7al\u0131\u015fmas\u0131 i\u00e7in bir unsur ekleyerek ekstra zorlu hale getirir.<\/p> <p>Ellerinizin aras\u0131nda bir damb\u0131l tutun ve \u00fcst s\u0131rt\u0131n\u0131z denge topu taraf\u0131ndan desteklenecek \u015fekilde bir k\u00f6pr\u00fc pozisyonunda ba\u015flay\u0131n. Ba\u015flang\u0131\u00e7 pozisyonunuz kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerinde uzatarak olmal\u0131d\u0131r. Sonra kollar\u0131n\u0131z\u0131 d\u00fcz tutun, latissimus dorsi&#8217;nizde bir gerginlik hissedene kadar damb\u0131l\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n arkas\u0131na indirin.<\/p> <p>Damb\u0131l ba\u015flang\u0131\u00e7 pozisyonuna geri \u00e7ekerken, ellerinizi ve kollar\u0131n\u0131z\u0131 d\u0131\u015fa do\u011fru de\u011fil, i\u00e7e do\u011fru d\u00f6nd\u00fcrmeyi d\u00fc\u015f\u00fcn\u00fcn. Bu, hareketin bu a\u015famas\u0131nda g\u00f6\u011fs\u00fcn\u00fczde latlar\u0131n\u0131zdan daha fazla aktivasyona izin verecektir.<\/p> <p>\u00c7ekirde\u011finiz, a\u011f\u0131rl\u0131k ba\u015f\u0131n\u0131z\u0131n arkas\u0131ndayken hiperfleksiyona girmekten ka\u00e7\u0131nmak i\u00e7in n\u00f6tr omurgan\u0131z\u0131 desteklemek i\u00e7in iyi me\u015fgul kalmal\u0131d\u0131r.<\/p> <h3 class=\"wp-block-heading\">6. Tek Kollu Zemin G\u00f6\u011f\u00fcs Presi<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Single Arm Floor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Xu7QaebaQRI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Bu egzersiz, g\u00f6\u011fs\u00fcn\u00fcz\u00fcn sol ve sa\u011f taraflar\u0131ndan dengeli g\u00fc\u00e7 ve k\u00fctle geli\u015ftirmek i\u00e7in m\u00fckemmeldir. Ayr\u0131ca, bir seferde v\u00fccudunuzun bir taraf\u0131na a\u011f\u0131rl\u0131k katarken \u00e7ekirdek g\u00fcc\u00fcn\u00fcz ve stabiliteniz \u00fczerinde \u00e7al\u0131\u015fma f\u0131rsat\u0131 sunar.<\/p> <p>Bu egzersizi yapmak i\u00e7in bir damb\u0131l gerekir. Bacaklar\u0131n\u0131z d\u00fcz olacak \u015fekilde s\u0131rt \u00fcst\u00fc uzanarak ba\u015flay\u0131n. Damb\u0131l\u0131n bir elinde, kolunuz v\u00fccudunuza 45 derece yerle\u015ftirilmi\u015fken; Daha fazla stabilite i\u00e7in di\u011fer kolunuz geni\u015f (avu\u00e7 i\u00e7i a\u015fa\u011f\u0131) olmal\u0131d\u0131r.<\/p> <p>Kendinizle ba\u015flaman\u0131z \u00f6nerilir.&nbsp;<strong>zay\u0131f taraf<\/strong>&nbsp;tek tarafl\u0131 egzersizler yaparken.<\/p> <p>A\u011f\u0131rl\u0131\u011f\u0131 d\u00fcz bir \u00e7izgide yukar\u0131 ve a\u015fa\u011f\u0131 bast\u0131r\u0131n. A\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 do\u011fru bast\u0131r\u0131rken, v\u00fccudunuzun a\u011f\u0131rl\u0131kl\u0131 olan taraf\u0131na yuvarlanman\u0131z\u0131 \u00f6nlemek i\u00e7in \u00e7ekirde\u011finizin tekmelendi\u011fini hissedeceksiniz.<\/p> <p>Alt s\u0131rt\u0131n\u0131zda herhangi bir stres hissederseniz, dizlerinizi b\u00fckebilir ve ayaklar\u0131n\u0131z\u0131 yere yass\u0131la\u015ft\u0131rabilirsiniz \u2013 bu varyasyon \u00e7ekirde\u011finizden daha az girdi gerektirir.<\/p> <h3 class=\"wp-block-heading\">7. Stabilite Topu Damb\u0131l G\u00f6\u011f\u00fcs Sine\u011fi<\/h3> <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Exercise Ball Flat Dumbbell Fly | Chest Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/i2MXSnO4Xvg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>Damb\u0131l g\u00f6\u011f\u00fcs sine\u011fi bir tezgah olmadan \u00e7e\u015fitli \u015fekillerde yap\u0131labilir.&nbsp;<em>But this stability ball version is my favorite!<\/em><\/p> <p>Orta-\u00fcst s\u0131rt\u0131n\u0131z\u0131 denge topu \u00fczerine yerle\u015ftirin ve dizlerinizi ayaklar\u0131n\u0131z yere yass\u0131 olacak \u015fekilde b\u00fck\u00fcn. V\u00fccudunuzu m\u00fcmk\u00fcn oldu\u011funca d\u00fcz bir pozisyona sokmak i\u00e7in kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru itin. Dirseklerinizde hafif bir k\u0131vr\u0131mla g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fcst\u00fcndeki damb\u0131llarla ba\u015flay\u0131n.<\/p> <p>Buradan, kollar\u0131n\u0131z yere paralel olana kadar kollar\u0131n\u0131z\u0131 geni\u015f a\u00e7\u0131n. Daha sonra pektoral kaslardan aktive olarak, damb\u0131llar\u0131 tekrar bir araya getirin ve kaslar\u0131n\u0131za hareketin tepesinde iyi bir s\u0131kma verin.<\/p> <p>Bu egzersizi yerde yapmak, daha fazla a\u011f\u0131rl\u0131k kullanman\u0131za izin verecektir. Bununla birlikte, stabilite topu \u00fczerinde yapmak, onu daha zor hale getirir.&nbsp;<strong>denge ve kararl\u0131l\u0131k<\/strong>.&nbsp;Her ikisini de deneyin!<\/p> <h2 class=\"wp-block-heading\"><strong>\u00d6rnek Damb\u0131l Sadece G\u00f6\u011f\u00fcs Egzersizi&nbsp;<\/strong><\/h2> <p>Denemeniz i\u00e7in bu makalede ele ald\u0131\u011f\u0131m egzersizlerden birka\u00e7\u0131n\u0131 i\u00e7eren bir egzersiz haz\u0131rlad\u0131m. Bu egzersiz, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 her a\u00e7\u0131dan vurmak ve g\u00fc\u00e7 ve boyut geli\u015ftirmek i\u00e7in eksiksiz bir g\u00f6\u011f\u00fcs egzersizi sunmak i\u00e7in tasarlanm\u0131\u015ft\u0131r.<\/p> <p>Bu antrenman 3&#8217;e&nbsp;ayr\u0131l\u0131r<strong>s\u00fcper k\u00fcmeler<\/strong>.<\/p> <p><strong>S\u00dcPER SET 1<\/strong><\/p> <ol class=\"wp-block-list\"><li>Dumbbell T Push Up x 12 alternating<\/li><li>Standing Upward Chest Fly x 15<\/li><\/ol> <p>45 saniye dinlenin ve x 3 tekrarlay\u0131n<\/p> <p><strong>S\u00dcPER SET 2<\/strong><\/p> <ol class=\"wp-block-list\"><li>Standing Chest Press x 12<\/li><li>Stability Ball Chest Fly x 10<\/li><\/ol> <p>1 dakika dinlenin ve x 3&#8217;\u00fc tekrarlay\u0131n<\/p> <p><strong>S\u00dcPER SET 3<\/strong><\/p> <ol class=\"wp-block-list\"><li>Stability Ball Dumbbell Pull-Overs x 12<\/li><li>Single Arm Floor Press x 8<\/li><\/ol> <p>1 dakika dinlenin ve x 3&#8217;\u00fc tekrarlay\u0131n<\/p> <p>Egzersiz listesinde verilen videolara g\u00f6z att\u0131\u011f\u0131n\u0131zdan emin olun. Size do\u011fru tekni\u011fi g\u00f6sterecekler, b\u00f6ylece bu antrenman\u0131n etkisini en \u00fcst d\u00fczeye \u00e7\u0131karabilirsiniz!<\/p> <h2 class=\"wp-block-heading\">Son<\/h2> <p>Etkili bir g\u00f6\u011f\u00fcs egzersizi yapmak i\u00e7in bir tezgaha ihtiyac\u0131n\u0131z olmad\u0131\u011f\u0131n\u0131 g\u00f6rmek a\u00e7\u0131kt\u0131r. Bir tezgah kullanan iyi bilinen ve sevilen g\u00f6\u011f\u00fcs egzersizlerinin \u00e7o\u011fu, zemin veya denge topu kullan\u0131larak \u00e7o\u011falt\u0131labilir!<\/p> <p>\u00c7e\u015fitli a\u011f\u0131rl\u0131klarda bir dizi damb\u0131l, evinizin rahatl\u0131\u011f\u0131nda bir dizi egzersiz ve egzersiz yapabilmek i\u00e7in harika bir ba\u015flang\u0131\u00e7 noktas\u0131d\u0131r. Bunun gibi egzersizleri yapabilmek i\u00e7in baz\u0131 damb\u0131llar ar\u0131yorsan\u0131z, bunlar\u0131 kontrol edebilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Fitness end\u00fcstrisi bir\u00e7ok yeni teknolojinin ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 g\u00f6rd\u00fc ve son teknoloji e\u011fitim tesislerinin ortaya \u00e7\u0131kmas\u0131na neden oldu. Sonu\u00e7 olarak, sa\u011flam [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9858,"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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