Evde i\u015f yapmakla veya d\u0131\u015far\u0131da \u00e7al\u0131\u015fmakla egzersizlerin etkisinin ayn\u0131 olmad\u0131\u011f\u0131n\u0131 savunan uzmanlar var bu nedenle sizin i\u00e7in evde rahatl\u0131kla uygulayabilece\u011finiz egzersizler haz\u0131rlad\u0131k.<\/p>\n

A\u015fa\u011f\u0131daki egzersizlerin her birini g\u00fcnde en az 2 kez yap\u0131n. Her bir egzersizi en az 5 kez tekrarlay\u0131n.<\/p>\n

\n
1. S\u0131rt \u00fcst\u00fc yat\u0131n. Ayaklar\u0131n\u0131z\u0131 yerde tutarak her iki dizinizi b\u00fck\u00fcn. Kal\u00e7an\u0131z\u0131 yerden m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe kald\u0131r\u0131n, 5 saniye tutun ve yava\u015f\u00e7a indirin.
   \n<\/li>\n
2. Parmaklar\u0131n\u0131z\u0131 birle\u015ftirerek kollar\u0131n\u0131z\u0131 \u00f6nde tavana do\u011fru kald\u0131r\u0131n. Dizlerinizi m\u00fcmk\u00fcn oldu\u011funca sola do\u011fru \u00e7evirirken kollar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca sa\u011fa do\u011fru \u00e7evirin. Kar\u015f\u0131 tarafa do\u011fru hareketi tekrarlay\u0131n.
   \n<\/li>\n
3. \u00c7enenizi g\u00f6\u011fs\u00fcn\u00fcze dokundurmaya \u00e7al\u0131\u015f\u0131n. Kafan\u0131z\u0131 ve omuzlar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131p, iki elinizle birlikte dizlerinize ula\u015fmaya \u00e7al\u0131\u015f\u0131n. Sonra rahatlay\u0131n.<\/li>\n
4. \u00c7enenizi g\u00f6\u011fs\u00fcn\u00fcze dokundurmaya \u00e7al\u0131\u015f\u0131rken kafan\u0131z\u0131 ve omuzlar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n. \u0130ki elinizle birlikte sa\u011f dizinizin d\u0131\u015f taraf\u0131na dokunmaya \u00e7al\u0131\u015f\u0131n. Sonra rahatlay\u0131n. Hareketi di\u011fer yana do\u011fru tekrarlay\u0131n.<\/li>\n
5. Elleriniz ve dizlerinizin \u00fczerine yere \u00e7\u00f6k\u00fcn. Kolar\u0131n\u0131z\u0131 ve dirseklerinizi gergin tutarak kafan\u0131z\u0131 kollar\u0131n\u0131z\u0131n aras\u0131na sokun. S\u0131rt\u0131n\u0131zla m\u00fcmk\u00fcn oldu\u011funca fazla kavisli bir k\u00f6pr\u00fc kurmaya \u00e7al\u0131\u015f\u0131n. Kafan\u0131z\u0131 kald\u0131r\u0131n ve s\u0131rt\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca fazla \u00e7ukurla\u015ft\u0131r\u0131n.
   \n<\/li>\n
6. Elleriniz ve dizleriniz \u00fczerinde yere \u00e7\u00f6k\u00fcn. \u00c7apraz kol ve ayaklar\u0131n\u0131z\u0131 gergin ve yere paralel olarak tutun ve 10\u2032a kadar say\u0131n gev\u015feyin ve hareketi di\u011fer kol ve ayak i\u00e7in tekrar edin.
   \n<\/li>\n
7. Sandalyede dik bir \u015fekilde oturun. Ayaklar\u0131n\u0131z\u0131 sandalyenin ayaklar\u0131na ge\u00e7irin. Kollar\u0131n\u0131z\u0131 yana do\u011fru sark\u0131t\u0131n. Sa\u011f kolunuzla yere dokunmaya \u00e7al\u0131\u015f\u0131n. Hareketi di\u011fer y\u00f6nde tekrarlay\u0131n.
   \n<\/li>\n
8. Sandalyeyey oturun. Ellerinizle \u00f6n kollar\u0131n\u0131z\u0131 s\u0131k\u0131ca kavray\u0131p, omuz hizas\u0131nda tutarak \u00fcst g\u00f6vdenizi sa\u011f y\u00f6nde m\u00fcmk\u00fcn oldu\u011funca d\u00f6nd\u00fcrmeye \u00e7al\u0131\u015f\u0131n. Hareketi di\u011fer y\u00f6n i\u00e7in tekrar edin.
   \n<\/li>\n
9. Sandalyenin kenarlar\u0131na tutunun kollar\u0131n\u0131z\u0131n d\u00f6nmesine engel olarak kafan\u0131z\u0131 sa\u011fa do\u011fru m\u00fcmk\u00fcn oldu\u011fu kadar d\u00f6nd\u00fcr\u00fcn. Hareketi di\u011fer y\u00f6n i\u00e7in tekrar edin.
   \n<\/li>\n
10. Oturma k\u0131sm\u0131 s\u00fcngerli bir sandalyeye do\u011fru ayakta durun. Sa\u011f ayak topu\u011funuzu sandalyeye koyun, dizleriniz gergin olsun. Ellerinizle ayaklar\u0131n\u0131za do\u011fru m\u00fcmk\u00fcn olan en uzak noktaya ula\u015fmaya \u00e7al\u0131\u015f\u0131n. Sonra rahatlay\u0131n. Hareketi iki kez daha tekrar edin. Daha sonra di\u011fer bacak i\u00e7in hareketi tekrarlay\u0131n.
    \n<\/li>\n
11. Sa\u011f elinizle sandalyenin s\u0131rt\u0131ndan tutun. Dizinizi b\u00fckerek sa\u011f aya\u011f\u0131n\u0131z\u0131 sandalye \u00fczerine koyun. Sandalyedeki diziniz sabit kalacak \u015fekilde m\u00fcmk\u00fcn oldu\u011funca \u00f6ne do\u011fru e\u011filin. Ayn\u0131 hareketi y\u00f6n\u00fcn\u00fcz\u00fc de\u011fi\u015ftirerek di\u011fer aya\u011f\u0131n\u0131z i\u00e7in tekrarlay\u0131n.
    \n<\/li>\n
12. S\u0131rt\u0131n\u0131z, omuzlar\u0131n\u0131z, kal\u00e7alar\u0131n\u0131z ve topuklar\u0131n\u0131z duvara en yak\u0131n olacak \u015fekilde ayakta durun. \u00c7enenizi i\u00e7e do\u011fru \u00e7ekin ev kafan\u0131z\u0131n arkas\u0131n\u0131 duvara do\u011fru bast\u0131r\u0131n. Omuzlar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131da tutun. Topuklar\u0131n\u0131z\u0131 kald\u0131rmadan m\u00fcmk\u00fcn oldu\u011funca yukar\u0131 do\u011fru gerilin. Sa\u011f kolunuzu \u00f6ne ve yukar\u0131 do\u011fru dirseklerinizi k\u0131rmadan kald\u0131r\u0131n. Kolunun kula\u011f\u0131n\u0131za yak\u0131n ve elinizin ba\u015f parma\u011f\u0131 duvara do\u011fru olmal\u0131d\u0131r. Gev\u015feyin ve hareketi di\u011fer kol i\u00e7in tekrar edin.
    \n<\/li>\n<\/ol>\n

    Solunum egzersizleri<\/strong><\/p>\n

    \n
    1. Bir duvar k\u00f6\u015fesinin kar\u015f\u0131s\u0131nda durulur. \u0130ki el duvara dayan\u0131r. Topuklar yerden kald\u0131r\u0131lmadan \u00f6ne do\u011fru esnenir.<\/li>\n
    2. Parmak u\u00e7lar\u0131n\u0131z\u0131 omuzlar\u0131n\u0131za dokundurunuz. Dirseklerinizle geni\u015f dairesel hareketler yaparken derin nefes al\u0131p veriniz. Dirseklerinizi yukar\u0131ya d\u00f6nd\u00fcr\u00fcrken derin nefes al\u0131n\u0131r, dirseklerinizi a\u015fa\u011f\u0131ya indirirken nefes verilir.<\/li>\n
    3. S\u0131rt\u00fcst\u00fc yat\u0131l\u0131r. \u0130ki el ba\u015f alt\u0131na konulur, dirsekler yere do\u011fru bast\u0131r\u0131l\u0131rken g\u00f6\u011f\u00fcs \u00f6ne do\u011fru itilir.<\/li>\n<\/ol>\n

       Genel tavsiyeler<\/strong><\/p>\n

       \n
       • Her sabah ve her ak\u015fam y\u00fcz\u00fcst\u00fc 20 dakika s\u00fcreyle yat\u0131n.<\/li>\n
       • Derin nefes alma egzersizinizi g\u00fcn i\u00e7inde s\u0131k aral\u0131klarla tekrarlay\u0131n.<\/li>\n
       • Post\u00fcr\u00fcn\u00fczden emin olun. Sadece egzersiz zamanlar\u0131nda de\u011fil, g\u00fcn i\u00e7inde y\u00fcr\u00fcrken, otururken ve ayakta dururken duru\u015funuzu s\u0131k s\u0131k d\u00fczeltin.<\/li>\n
       • Egzersizlerin size uygun olanlar\u0131n\u0131 herg\u00fcn yap\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

         Evde…<\/p>\n","protected":false},"author":4,"featured_media":4473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1580],"tags":[2216,2098],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/4468"}],"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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=4468"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/4468\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/4473"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=4468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=4468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=4468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}