Kar\u0131n b\u00f6lgesi ya\u011flanma gerek kad\u0131nlar\u0131n gerekse erkeklerin en b\u00fcy\u00fck kabuslar\u0131ndan biridir. Bu b\u00f6lge i\u00e7in spor yap\u0131lmas\u0131na ra\u011fmen sonu\u00e7 hep h\u00fcsrand\u0131r bunun nedeni ise do\u011fru ve bilin\u00e7li spor yapmamaktan kaynaklanmaktad\u0131r.<\/p>\n

Kar\u0131n b\u00f6lgesindeki ya\u011flar hem erkeklerde, hem kad\u0131nlarda sa\u011fl\u0131ks\u0131z beslenme ve egzersiz eksikli\u011fi sebebiyle ortaya \u00e7\u0131kabilir. Bunlardan kurtulmak i\u00e7in, bir aktiviteye ba\u015flamak \u015fart. Bir saat ko\u015fmak h\u0131z\u0131n\u0131za ba\u011fl\u0131 olarak 500-1000 kalori aras\u0131 yakman\u0131za yard\u0131mc\u0131 olur. G\u00fcnl\u00fck olarak ko\u015fmay\u0131 al\u0131\u015fkanl\u0131k haline getirirseniz, kar\u0131n b\u00f6lgesindeki ya\u011flardan kurtulabilirsiniz.
\nAd\u0131m 1
\nHer g\u00fcn ko\u015fun. E\u011fer ko\u015fmaya yeni ba\u015fl\u0131yorsan\u0131z, kaslar\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in yava\u015f bir ba\u015flang\u0131\u00e7 yapabilirsiniz. G\u00fcnde en az 10-15 dakika ko\u015fun, b\u00f6ylece yava\u015f tempoda 1.5 km kadar ko\u015fabilirsiniz.<\/p>\n

E\u011fer daha \u00f6nceden de ko\u015fuyorsan\u0131z, 20 dakikal\u0131k ko\u015fu sizin i\u00e7in uygundur. Tabi biraz daha h\u0131zl\u0131. Bu s\u00fcre i\u00e7inde 3.5-4 km mesafe katedecek kadar.<\/p>\n

Ad\u0131m 2
\nKo\u015fu s\u00fcrenize yava\u015f yava\u015f eklemeler yap\u0131n. Her haftadan sonra 5 dakika y\u00fckseltmek ideal bir se\u00e7im. Her g\u00fcn 30 dakika ko\u015fmak hedefiniz olsun.
\nE\u011fer kar\u0131n b\u00f6lgesindeki ya\u011flardan kurtulmak istiyorsan\u0131z, en az 20 dakika kardiyovask\u00fcler bir aktivite yapman\u0131z gerekir. Ko\u015fmak iyi bir tercih.<\/p>\n

Ad\u0131m 3
\nYa\u011flar\u0131 daha h\u0131zl\u0131 yakmak i\u00e7in v\u00fccudunuzu zorlay\u0131n. Farkl\u0131 yer ve zamanlarda ko\u015fun. Yoku\u015f yukar\u0131 ko\u015fmak \u00f6zellikle yard\u0131mc\u0131 olacakt\u0131r. V\u00fccudunuzun ya\u011flar\u0131 yakmaya devam edebilmesi i\u00e7in, kaslar\u0131n\u0131z\u0131 zorlay\u0131n.<\/p>\n

\u00d6nemli Not: Kilonuzla orant\u0131l\u0131 olarak, yoku\u015fun e\u011fimi artt\u0131k\u00e7a bele y\u00fcklenen kuvvet de artacakt\u0131r. Bu y\u00fczden bel rahats\u0131zl\u0131klar\u0131ndan ka\u00e7\u0131nmak i\u00e7in e\u011fimin fazla olmamas\u0131na dikkat edin.<\/p>\n

Ad\u0131m 4
\nAra yo\u011funluklu (interval) antrenman herkes\u00e7e kabul g\u00f6ren bir ko\u015fma tekni\u011fi. Normal ko\u015fuya g\u00f6re 9 kata kadar daha fazla ya\u011f yakmaya yard\u0131mc\u0131 oldu\u011fu ispatland\u0131. Haftadaki g\u00fcnlerden birini ara yo\u011funluklu antrenmana ay\u0131r\u0131n.<\/p>\n

Ara yo\u011funluklu antrenman \u015f\u00f6yle yap\u0131l\u0131r: 20-30 saniye yapabilece\u011finiz en h\u0131zl\u0131 ko\u015fuyu yap\u0131n, ard\u0131ndan 60 saniye y\u00fcr\u00fcy\u00fcn. Bu \u015fekilde 15 dakikay\u0131 tamamlay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kar\u0131n…<\/p>\n","protected":false},"author":1,"featured_media":16096,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[8754,8756,8753,8755,153,1837],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/16095"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=16095"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/16095\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/16096"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=16095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=16095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=16095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}