{"id":5271,"date":"2023-08-23T11:42:09","date_gmt":"2023-08-23T08:42:09","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=5271"},"modified":"2023-08-23T11:42:12","modified_gmt":"2023-08-23T08:42:12","slug":"step-tahtasi-ile-yapabileceginiz-5-hareket","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/08\/23\/step-tahtasi-ile-yapabileceginiz-5-hareket\/","title":{"rendered":"STEP TAHTASI \u0130LE YAPAB\u0130LECE\u011e\u0130N\u0130Z 5 HAREKET!!"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Step tahtas\u0131, aerobik ve fitness d\u00fcnyas\u0131nda hem etkili hem de e\u011flenceli bir ara\u00e7. Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131rarak v\u00fccudunuzun her bir noktas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rabilmenizi sa\u011flayan step tahtas\u0131, kardiyo antrenmanlar\u0131n\u0131 zirveye ta\u015f\u0131r. Fonksiyonel yap\u0131s\u0131yla step tahtas\u0131, evde bile kolayca bir antrenman yapma olana\u011f\u0131 sunar. Step tahtas\u0131 kullanarak yapabilece\u011finiz say\u0131s\u0131z hareket var. Bu hareketler, v\u00fccudunuzu \u015fekillendirmenin anahtarlar\u0131ndan. Peki step tahtas\u0131yla neler yapabilece\u011finizi biliyor musunuz? Bu step aerobik temel hareketler ile formunuzu de\u011fi\u015ftirebilirsiniz.<\/p><h2 class=\"wp-block-heading\"><strong>Step Tahtas\u0131 Ne \u0130\u015fe Yarar?<\/strong><\/h2><p class=\"wp-block-paragraph\">D\u00fcz ve ayarlanabilir y\u00fcksekli\u011fe sahip bir platform olan step tahtas\u0131, aerobik egzersizlerde s\u0131kl\u0131kla kullan\u0131lan bir ekipmand\u0131r. Sporcunun baz\u0131 hareketlerde tahtan\u0131n \u00fczerine ad\u0131m atmas\u0131 ve baz\u0131 hareketlerde de \u00fczerinden atlamas\u0131yla kalp at\u0131\u015f h\u0131z\u0131n\u0131 art\u0131rarak etkili kardiyo egzersizleri yapmaya olanak tan\u0131r.<\/p><p class=\"wp-block-paragraph\">Step tahtas\u0131 egzersizleri, bacak kaslar\u0131n\u0131z\u0131, kal\u00e7alar\u0131n\u0131z\u0131 ve kar\u0131n b\u00f6lgenizi etkili bir \u015fekilde \u00e7al\u0131\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olur. Bu egzersizler do\u011fru bir teknikle yap\u0131ld\u0131\u011f\u0131 takdirde hem dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 hem de kas geli\u015fiminizi art\u0131rarak v\u00fccudunuzun daha fit g\u00f6r\u00fcnmesini sa\u011flayabilir.<\/p><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/shutterstock_604394888.jpg\" alt=\"\" class=\"wp-image-5274\" style=\"width:332px;height:498px\" width=\"332\" height=\"498\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/shutterstock_604394888.jpg 667w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/shutterstock_604394888-200x300.jpg 200w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/shutterstock_604394888-370x555.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/shutterstock_604394888-565x847.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/shutterstock_604394888-600x900.jpg 600w\" sizes=\"auto, (max-width: 332px) 100vw, 332px\" \/><\/figure><h2 class=\"wp-block-heading\"><strong>Step Temel Hareketleri Nelerdir?<\/strong><\/h2><p class=\"wp-block-paragraph\">Step tahtas\u0131 kullanarak yapabilece\u011finiz bir\u00e7ok egzersiz vard\u0131r. Bu hareketler sayesinde antrenman\u0131n\u0131z\u0131 \u00e7e\u015fitlendirebilir ve farkl\u0131 kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rabilirsiniz. Step tahtas\u0131 kullanarak yapabilece\u011finiz baz\u0131 temel hareketler \u015funlard\u0131r:<\/p><ul class=\"wp-block-list\"><li>Basic step<\/li>\n\n<li>V step<\/li>\n\n<li>Leg lift<\/li>\n\n<li>T step<\/li>\n\n<li>L step<\/li>\n\n<li>Corner to corner<\/li>\n\n<li>Reverse step<\/li>\n\n<li>Tap-up Tap-down<\/li>\n\n<li>Jump up<\/li><\/ul><p class=\"wp-block-paragraph\">Bu hareketler, hem spor salonlar\u0131nda hem de evde kolayl\u0131kla yapabilece\u011finiz temel egzersizlerden. \u201cEvde step tahtas\u0131 yerine ne kullan\u0131labilir?\u201d diye d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z bunun i\u00e7in pek \u00e7ok alternatif oldu\u011funu unutmay\u0131n. Sandalyeler, merdivenler, oturma gruplar\u0131 gibi e\u015fyalarla step temel hareketlerini uygulayabilirsiniz.<\/p><p class=\"wp-block-paragraph\">Bu step tahtas\u0131 hareketlerinin yan\u0131 s\u0131ra uygulayabilece\u011finiz en iyi ve etkili di\u011fer egzersizler \u015funlar:<\/p><ol class=\"wp-block-list\" start=\"1\"><li><strong>Lunge<\/strong><\/li><\/ol><p class=\"wp-block-paragraph\">Step tahtas\u0131 \u00f6n\u00fcn\u00fczdeyken dik bir konumda durun. Ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak bir ad\u0131m\u0131n\u0131z\u0131 step tahtas\u0131na at\u0131n. Daha sonra dizinizi k\u0131rarak \u00f6ne do\u011fru v\u00fccudunuzu al\u00e7alt\u0131n. Hareketi yaparken nefes al\u0131n. Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nerken ise nefes verin.<\/p><ol class=\"wp-block-list\" start=\"2\"><li><strong>Pivot Turn<\/strong><\/li><\/ol><p class=\"wp-block-paragraph\">Tahtan\u0131n \u00f6n\u00fcnde ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7arak durun. Bir aya\u011f\u0131n\u0131zla tahtan\u0131n ortas\u0131na ad\u0131m att\u0131ktan sonra v\u00fccudunuzu 180 derece d\u00f6nd\u00fcr\u00fcn. D\u00f6n\u00fcp tahtan\u0131n di\u011fer taraf\u0131na ge\u00e7ti\u011finizde di\u011fer aya\u011f\u0131n\u0131zla hareketi ters y\u00f6ne tekrarlay\u0131n.<\/p><ol class=\"wp-block-list\" start=\"3\"><li><strong>Knee Lift<\/strong><\/li><\/ol><p class=\"wp-block-paragraph\">Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131p tahtaya bir aya\u011f\u0131n\u0131zla ad\u0131m at\u0131n. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 tahtaya att\u0131\u011f\u0131n\u0131z aya\u011f\u0131n\u0131za verin ve di\u011fer baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n. Kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131karak dengenizi korumaya \u00e7al\u0131\u015f\u0131n. Yukar\u0131daki aya\u011f\u0131n\u0131z\u0131 indirip ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn ve hareketi di\u011fer y\u00f6nde tekrarlay\u0131n.<\/p><ol class=\"wp-block-list\" start=\"4\"><li><strong>Atlama<\/strong><\/li><\/ol><p class=\"wp-block-paragraph\">Bu harekete sa\u011f aya\u011f\u0131n\u0131z tahtada di\u011fer aya\u011f\u0131n\u0131z zeminde olacak \u015fekilde ba\u015flay\u0131n. Dizinizi hafif\u00e7e k\u0131rd\u0131ktan sonra tahtadaki aya\u011f\u0131n\u0131z\u0131 yere, zemindeki aya\u011f\u0131n\u0131z\u0131 tahtaya alarak atlay\u0131n. Hareketi 1 dakika boyunca nefesinizi kontrol ederek ve ritmik \u015fekilde uygulay\u0131n.<\/p><ol class=\"wp-block-list\" start=\"5\"><li><strong>Z\u0131plama<\/strong><\/li><\/ol><p class=\"wp-block-paragraph\">Step tahtas\u0131n\u0131 bacaklar\u0131n\u0131z\u0131n aras\u0131na al\u0131p karn\u0131n\u0131z\u0131 s\u0131karak topuklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n. Daha sonra z\u0131playarak step tahtas\u0131n\u0131n \u00fczerine \u00e7\u0131k\u0131n. Ard\u0131ndan ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmek i\u00e7in iki yana atlay\u0131n ve squat duru\u015fu al\u0131n. Yava\u015f\u00e7a aya\u011fa kalkarak hareketi tekrarlay\u0131n.<\/p><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/sddefault.jpg\" alt=\"\" class=\"wp-image-5273\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/sddefault.jpg 640w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/sddefault-300x225.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/sddefault-370x278.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/sddefault-565x424.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/sddefault-600x450.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><h2 class=\"wp-block-heading\"><strong>Step Up Hareketi Nereyi \u00c7al\u0131\u015ft\u0131r\u0131r?<\/strong><\/h2><p class=\"wp-block-paragraph\">Step tahtas\u0131yla yap\u0131lan en temel hareketlerden biri de step up. Bu hareket i\u00e7in ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak step tahtas\u0131n\u0131n \u00f6n\u00fcnde durun. Daha sonra bir aya\u011f\u0131n\u0131zla tahtan\u0131n \u00fczerine ad\u0131m at\u0131n. Di\u011fer aya\u011f\u0131n\u0131z\u0131 ise karn\u0131n\u0131za do\u011fru \u00e7ekin.<\/p><p class=\"wp-block-paragraph\">Son derece etkili bir egzersiz olan step up, quad kaslar\u0131n\u0131z\u0131 aktif olarak \u00e7al\u0131\u015ft\u0131r\u0131r. Hareketi ne kadar s\u0131k tekrarlarsan\u0131z kas grubunuz daha da g\u00fc\u00e7lenir. Ayn\u0131 zamanda step up hareketiyle hamstringler, kal\u00e7a kaslar\u0131, bald\u0131rlar ve kar\u0131n kaslar\u0131 da \u00e7al\u0131\u015f\u0131r.<a href=\"https:\/\/icerikbulutu.com\/UserFiles\/ImageApi\/View\/IB_API_P_594143.jpg\"><\/a><\/p><h2 class=\"wp-block-heading\"><strong>Step Yapmak Hangi B\u00f6lgeyi Zay\u0131flat\u0131r?<\/strong><\/h2><p class=\"wp-block-paragraph\">Step yapmak fit bir v\u00fccut elde etmenin en iyi yollar\u0131ndand\u0131r. \u00d6zellikle alt v\u00fccut b\u00f6l\u00fcm\u00fcn\u00fcz step ile yo\u011fun \u015fekilde \u00e7al\u0131\u015f\u0131r. Alt v\u00fccut b\u00f6lgesindeki kaslar\u0131n g\u00fc\u00e7lenmesi daha ince ve fit bir g\u00f6r\u00fcn\u00fcm kazanman\u0131za yard\u0131mc\u0131 olur. \u00c7ekirdek b\u00f6lgesini ve yan kar\u0131nlar\u0131 da \u00e7al\u0131\u015ft\u0131ran step, g\u00f6bek b\u00f6lgenizin erime s\u00fcrecini destekler.<\/p><p class=\"wp-block-paragraph\">Step yaparken ayn\u0131 zamanda beslenmenize de dikkat ederek genel bir kilo kayb\u0131 elde edebilirsiniz. D\u00fczenli step egzersizleri ile t\u00fcm v\u00fccudunuzda zay\u0131f ve \u015fekilli bir g\u00f6r\u00fcn\u00fcm kazanman\u0131z m\u00fcmk\u00fcn.<\/p><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"402\" height=\"492\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/p.jpeg\" alt=\"\" class=\"wp-image-5272\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/p.jpeg 402w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/p-245x300.jpeg 245w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/08\/p-370x453.jpeg 370w\" sizes=\"auto, (max-width: 402px) 100vw, 402px\" \/><\/figure>\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;5271&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;STEP TAHTASI \u0130LE YAPAB\u0130LECE\u011e\u0130N\u0130Z 5 HAREKET!!&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>Step tahtas\u0131, aerobik ve fitness d\u00fcnyas\u0131nda hem etkili hem de e\u011flenceli bir ara\u00e7. Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131rarak v\u00fccudunuzun her bir&hellip;<\/p>\n","protected":false},"author":990005,"featured_media":5275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[461,127,1153,1156,1155,1154],"class_list":["post-5271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-fitness","tag-extreme-outdoor","tag-extreme-outdoor-blog","tag-step-tahtasi","tag-step-tahtasi-ne-ise-yarar","tag-step-up","tag-step-yapmak-hangi-bolgeyi-zayiflatir"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5271","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=5271"}],"version-history":[{"count":2,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5271\/revisions"}],"predecessor-version":[{"id":5277,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5271\/revisions\/5277"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/5275"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=5271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=5271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=5271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}