{"id":3741,"date":"2023-04-27T17:06:54","date_gmt":"2023-04-27T14:06:54","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=3741"},"modified":"2023-04-27T17:06:54","modified_gmt":"2023-04-27T14:06:54","slug":"seluliti-yok-eden-egzersizler","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/27\/seluliti-yok-eden-egzersizler\/","title":{"rendered":"Sel\u00fcliti Yok Eden Egzersizler"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Sel\u00fclit, cilt alt\u0131nda olu\u015fan ya\u011f dokusu y\u0131\u011f\u0131nlar\u0131d\u0131r. Sel\u00fclitler, genellikle kal\u00e7a, bacak, kar\u0131n ve g\u00f6\u011f\u00fcs b\u00f6lgelerinde g\u00f6r\u00fcl\u00fcr ve \u00e7o\u011funlukla kad\u0131nlar\u0131 etkiler. Sel\u00fclitler, cilt alt\u0131nda bulunan ya\u011f h\u00fccrelerinin b\u00fcy\u00fcmesi ve art\u0131\u015f\u0131 nedeniyle olu\u015fur.<\/p><p class=\"wp-block-paragraph\">Sel\u00fclitler, g\u00f6r\u00fcn\u00fc\u015fleri nedeniyle insanlar taraf\u0131ndan estetik bir rahats\u0131zl\u0131k kayna\u011f\u0131 olarak g\u00f6r\u00fclebilir. Sel\u00fclitlerin olu\u015fumunu \u00f6nlemek i\u00e7in sa\u011fl\u0131kl\u0131 ve dengeli bir diyet t\u00fcketilmelidir. Bu diyet, bol miktarda sebze ve meyve, tam tah\u0131llar ve proteinler i\u00e7ermelidir. Ayr\u0131ca, y\u00fcksek miktarda \u015feker, tuz ve rafine edilmi\u015f g\u0131dalar t\u00fcketilmemelidir.<\/p><p class=\"wp-block-paragraph\">Beslenme d\u00fczenini yan\u0131 s\u0131ra uygulanan d\u00fczenli bir egzersiz program\u0131 ile sel\u00fclitlere kolayca veda edebilirsiniz. \u00d6zellikle bu ama\u00e7 i\u00e7in haz\u0131rlanan egzersiz se\u00e7eneklerini sizler i\u00e7in ara\u015ft\u0131rd\u0131k, dilerseniz bu egzersiz program\u0131na birlikte g\u00f6z atal\u0131m\u2026<\/p><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"439\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-1200x824-1.jpg\" alt=\"\" class=\"wp-image-3742\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-1200x824-1.jpg 640w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-1200x824-1-300x206.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-1200x824-1-370x254.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-1200x824-1-565x388.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-1200x824-1-600x412.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><h2 class=\"wp-block-heading\">Sel\u00fclit Gideren Egzersiz Program\u0131<\/h2><ul class=\"wp-block-list\"><li><strong>2 x 30 Saniye Suma Squat\u2026&nbsp;<\/strong>Sumo Squat Egzersizi, bacak ve gluteus kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bir egzersizdir. Ayaklar\u0131n\u0131z\u0131 dizinizden daha geni\u015f bir mesafede ayarlay\u0131n ve topuklar\u0131n\u0131z\u0131 d\u0131\u015far\u0131 \u00e7evirin. Bedeninizi d\u00fczg\u00fcn bir \u015fekilde tutun ve dizlerinizi hafif\u00e7e b\u00fck\u00fcn. Kar\u0131n ve s\u0131rt b\u00f6lgenizi gergin tutarak, dizlerinizden a\u015fa\u011f\u0131 do\u011fru e\u011filin. K\u00f6\u015feye kadar inin ve dizlerinizin paralel oldu\u011fundan emin olun. Dizlerinizden a\u015fa\u011f\u0131 do\u011fru e\u011filirken, kal\u00e7alar\u0131n\u0131z\u0131 geriye do\u011fru itin. E\u011filme hareketini tamamlay\u0131n ve yava\u015f\u00e7a yukar\u0131 do\u011fru kalk\u0131n.<\/li>\n\n<li><strong>2 x 30 Saniye Flutter Kicks\u2026<\/strong>&nbsp;Flutter Kicks Egzersizi, bacak ve kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bir egzersizdir. Yere uzan\u0131n ve s\u0131rt\u0131n\u0131z\u0131 yere yaslay\u0131n. Ayak parmaklar\u0131n\u0131z\u0131 yere de\u011fdirerek, topuklar\u0131n\u0131z\u0131 havada tutun. Bacaklar\u0131n\u0131z\u0131 a\u00e7\u0131k bir pozisyonda tutarak, bir baca\u011f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n. Di\u011fer baca\u011f\u0131n\u0131z\u0131 da yukar\u0131 kald\u0131r\u0131n ve iki baca\u011f\u0131n\u0131z aras\u0131nda hafif bir a\u00e7\u0131 b\u0131rak\u0131n. \u0130lk baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin ve di\u011fer baca\u011f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n.<\/li>\n\n<li><strong>2 x 30 Saniye K\u00f6pr\u00fc\u2026&nbsp;<\/strong>Sel\u00fclitleri azaltmak i\u00e7in yap\u0131labilecek bir egzersiz olan K\u00f6pr\u00fc Egzersizi, bacak ve gluteus kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bir egzersizdir. Yere uzan\u0131n ve s\u0131rt\u0131n\u0131z\u0131 yere yaslay\u0131n. Dizlerinizi k\u0131r\u0131n ve ayak parmaklar\u0131n\u0131z\u0131 yere de\u011fdirin. Kal\u00e7alar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve v\u00fccudunuzu yukar\u0131 do\u011fru k\u00f6pr\u00fc \u015feklinde kald\u0131r\u0131n. K\u00f6pr\u00fc pozisyonunu birka\u00e7 saniye tutun ve yava\u015f\u00e7a yere indirin.<\/li><\/ul><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"396\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-bacak-egzersizi.jpg\" alt=\"\" class=\"wp-image-3743\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-bacak-egzersizi.jpg 640w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-bacak-egzersizi-300x186.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-bacak-egzersizi-370x229.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-bacak-egzersizi-565x350.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-bacak-egzersizi-600x371.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><ul class=\"wp-block-list\"><li><strong>2 x 30 Saniye Yerde Bacak A\u00e7ma\u2026<\/strong>&nbsp;Yerde Bacak A\u00e7ma Egzersizi, v\u00fccut kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bir egzersizdir. Yere uzan\u0131n ve s\u0131rt\u0131n\u0131z\u0131 yere yaslay\u0131n. Ayak parmaklar\u0131n\u0131z\u0131 yere de\u011fdirin ve topuklar\u0131n\u0131z\u0131 havada tutun. Bacaklar\u0131n\u0131z\u0131 a\u00e7\u0131k bir pozisyonda tutarak, bir baca\u011f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n. Di\u011fer baca\u011f\u0131n\u0131z\u0131 da yukar\u0131 kald\u0131r\u0131n ve iki baca\u011f\u0131n\u0131z aras\u0131nda hafif bir a\u00e7\u0131 b\u0131rak\u0131n. \u0130lk baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin ve di\u011fer baca\u011f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n.<\/li>\n\n<li><strong>2 x 30 Saniye Tek Bacak Yere E\u011fil\u2026&nbsp;<\/strong>Tek Bacak Yere E\u011fil Egzersizi, bacak ve gluteus kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bir egzersizdir. Ayak parmaklar\u0131n\u0131z\u0131 yere de\u011fdirin ve topuklar\u0131n\u0131z\u0131 havada tutun. Bacaklar\u0131n\u0131z\u0131 a\u00e7\u0131k bir pozisyonda tutarak, bir baca\u011f\u0131n\u0131z\u0131 yere do\u011fru indirin. Dizinizi b\u00fck\u00fcn ve yere do\u011fru e\u011filin. Dizinizin yere de\u011fmedi\u011finden emin olun ve yava\u015f\u00e7a yukar\u0131 do\u011fru kalk\u0131n. Bu hareketi tekrarlamaya devam edin ve di\u011fer baca\u011f\u0131n\u0131z\u0131 da kullan\u0131n.<\/li>\n\n<li><strong>2 x 30 Saniye Yana Bacak A\u00e7ma\u2026<\/strong>&nbsp;Yana Bacak A\u00e7ma Egzersizi, bacak ve gluteus kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bir egzersizdir. Yere uzan\u0131n ve s\u0131rt\u0131n\u0131z\u0131 yere yaslay\u0131n. Ayak parmaklar\u0131n\u0131z\u0131 yere de\u011fdirin ve topuklar\u0131n\u0131z\u0131 havada tutun. Bir baca\u011f\u0131n\u0131z\u0131 yana do\u011fru a\u00e7\u0131n ve yere paralel tutun. Dizinizi b\u00fck\u00fcn ve yere do\u011fru e\u011filin. Dizinizin yere de\u011fmedi\u011finden emin olun ve yava\u015f\u00e7a yukar\u0131 do\u011fru kalk\u0131n.<\/li><\/ul><p class=\"wp-block-paragraph\">En iyi sonucu alabilmek i\u00e7in egzersizlerinizi belirli bir periyotta ve d\u00fczende yapmay\u0131 ihmal etmemelisiniz. \u0130stikrarl\u0131 yap\u0131lmayan her egzersiz sonras\u0131nda, en ba\u015ftan ba\u015flaman\u0131z gerekti\u011fini hat\u0131rlatmak isteriz.<\/p>\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;3741&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Oylama Yap&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Sel\u00fcliti Yok Eden Egzersizler&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">Oylama Yap<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sel\u00fclit, cilt alt\u0131nda olu\u015fan ya\u011f dokusu y\u0131\u011f\u0131nlar\u0131d\u0131r. Sel\u00fclitler, genellikle kal\u00e7a, bacak, kar\u0131n ve g\u00f6\u011f\u00fcs b\u00f6lgelerinde g\u00f6r\u00fcl\u00fcr ve \u00e7o\u011funlukla kad\u0131nlar\u0131 etkiler.&hellip;<\/p>\n","protected":false},"author":990005,"featured_media":3744,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,21],"tags":[],"class_list":["post-3741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-fitness","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3741","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=3741"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3741\/revisions"}],"predecessor-version":[{"id":3745,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3741\/revisions\/3745"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/3744"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=3741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=3741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=3741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}