{"id":13342,"date":"2022-03-25T11:10:53","date_gmt":"2022-03-25T11:10:53","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=13342"},"modified":"2022-03-25T09:48:47","modified_gmt":"2022-03-25T09:48:47","slug":"15-crazy-fitness-ideas-for-men-and-women","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/15-crazy-fitness-ideas-for-men-and-women\/","title":{"rendered":"Erkekler ve kad\u0131nlar i\u00e7in 15 \u00e7\u0131lg\u0131n fitness fikri"},"content":{"rendered":"

Erkekler ve kad\u0131nlar i\u00e7in 15 \u00e7\u0131lg\u0131n fitness fikri<\/span><\/span><\/p>\n

\u00c7ekici bir v\u00fccuda ve iyili\u011fe sahip olmak i\u00e7in \u00e7abalar\u0131n\u0131z\u0131 bo\u015fa \u00e7\u0131karan bir rutine d\u00fc\u015fmenize gerek yok. <\/span>Fitness’\u0131n ka\u00e7 y\u00fcz\u00fc oldu\u011funu \u00f6\u011frenin ve farkl\u0131 \u015fekillerde keyfini \u00e7\u0131kar\u0131n ve en \u00f6nemlisi – antrenman\u0131n\u0131z\u0131n etkinli\u011fini art\u0131r\u0131n!<\/span><\/span><\/p>\n

\n

Jungle Gym veya As\u0131l\u0131 Antrenman<\/span><\/span><\/strong>
\n Hay\u0131r, mesele antrenman ayakkab\u0131lar\u0131n\u0131z\u0131 bir s\u00fcreli\u011fine bir tokaya asmak de\u011fil! <\/span>V\u00fccudun a\u011f\u0131rl\u0131\u011f\u0131n\u0131n bir k\u0131sm\u0131n\u0131n kemer veya iplere as\u0131ld\u0131\u011f\u0131 egzersizlerdir. <\/span>Bunun i\u00e7in Jungle Gym adl\u0131 bir alet kullan\u0131labilir – ayarlanabilir uzunlukta ve kulplu \u00f6zel kay\u0131\u015flar – bir kap\u0131 \u00e7er\u00e7evesine, bir \u00e7apraz \u00e7ubu\u011fa veya bir a\u011fa\u00e7 dal\u0131na as\u0131labilir. <\/span>Bu e\u011fitim s\u0131ras\u0131nda, y\u00fck olarak v\u00fccudun a\u011f\u0131rl\u0131\u011f\u0131 veya bir k\u0131sm\u0131 kullan\u0131l\u0131r. <\/span>Egzersizleri do\u011fru yapabilmek i\u00e7in haz\u0131rl\u0131\u011f\u0131n daha kolay egzersizler ve \u00e7ok g\u00fc\u00e7l\u00fc core kaslar\u0131 \u015feklinde yap\u0131lmas\u0131nda fayda var. <\/span>Denemeye de\u011fer \u00e7\u00fcnk\u00fc ger\u00e7ekten harika bir \u00e7aba. <\/span>V\u00fccudunuzu \u015fekillendirmek, kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek veya kilo vermek i\u00e7in kullan\u0131labilir – bunlar\u0131n hepsi antrenman\u0131n\u0131z\u0131 nas\u0131l d\u00fczenledi\u011finize ba\u011fl\u0131d\u0131r. <\/span><\/span>
\nJungle Gym nereden sat\u0131n al\u0131n\u0131r? <\/span>\u00d6rne\u011fin burada!<\/span><\/span><\/strong><\/p>\n

Ne\u015feli E\u011flence, Trambolin Gibi<\/span><\/span><\/strong>
\n Antrenman yaparken sevin\u00e7ten z\u0131plamak ister misiniz? <\/span>Trambolin \u00fczerinde z\u0131plamay\u0131 deneyin. <\/span>Sadece e\u011flenmenin de\u011fil ayn\u0131 zamanda kalori yakman\u0131n da bir yolu. <\/span>Ayr\u0131ca trambolin, atlamalar s\u0131ras\u0131nda eklemler \u00fczerindeki bask\u0131y\u0131 azalt\u0131r. <\/span>Bu nedenle, minimum sa\u011fduyuyu korudu\u011funuz s\u00fcrece yo\u011fun ve g\u00fcvenli bir egzersiz \u015feklidir, \u00e7\u00fcnk\u00fc belirli durumlarda bir trambolin \u00fczerine atlamak yaralanmaya neden olabilir: <\/span><\/span>bir ortopedi cerrah\u0131 tavsiyede bulunur.<\/span><\/span><\/strong><\/p>\n

ViPR – t\u00fcm v\u00fccudun hareketi<\/span><\/span><\/strong>
\n ViPR k\u0131saltmas\u0131 \u0130ngilizce kelimelerden gelir: canl\u0131l\u0131k, performans, yenilenme. <\/span>Egzersizler, 100-122 cm uzunlu\u011funda ve 4 ila 20 kg a\u011f\u0131rl\u0131\u011f\u0131nda bir lastik t\u00fcp ile ger\u00e7ekle\u015ftirilir. <\/span>E\u011fitim, g\u00fcnl\u00fck ya\u015famda yap\u0131lanlara, yani birka\u00e7 kas\u0131n ayn\u0131 anda \u00e7al\u0131\u015ft\u0131\u011f\u0131 karma\u015f\u0131k hareketlere m\u00fcmk\u00fcn oldu\u011funca yak\u0131n hareketlerden olu\u015fur. <\/span>Bu nedenle bu egzersizler sadece se\u00e7ilmi\u015f kas gruplar\u0131n\u0131 de\u011fil t\u00fcm v\u00fccudu g\u00fc\u00e7lendirir.<\/span><\/span><\/p>\n

Elit Fitness veya Muhte\u015fem Kas<\/span><\/span><\/strong>
\n Aylarca egzersiz yapt\u0131ktan sonra hareketsiz kalanlar i\u00e7in bir \u00f6neri: Daha fazla egzersiz yap\u0131lsa da kas g\u00fcc\u00fc artmaz ve a\u011f\u0131rl\u0131k sabit kal\u0131r. <\/span>Elite Fitness, \u00e7apraz antrenman olarak adland\u0131r\u0131lan, yani \u00e7e\u015fitli spor disiplinlerinden, birbirine ba\u011fl\u0131 kardiyo ve g\u00fc\u00e7 \u00e7abalar\u0131ndan olu\u015fan bir dizi farkl\u0131 egzersizdir. <\/span>Amac\u0131, kaslar\u0131 daha b\u00fcy\u00fck bir \u00e7abaya \u201cuyand\u0131klar\u0131\u201d, daha y\u00fcksek h\u0131zda kalori yakt\u0131klar\u0131 ve kas g\u00fcc\u00fc ve genel zindeli\u011fi yeniden b\u00fcy\u00fcmeye ba\u015flad\u0131klar\u0131 yeni bir \u00e7al\u0131\u015fma t\u00fcr\u00fc ile s\u00fcrekli \u015fa\u015f\u0131rtmakt\u0131r. <\/span>Bu t\u00fcrdeki en pop\u00fcler programlar P90X ve Insanity Workout’tur.<\/span><\/span><\/p>\n

Direk dans\u0131, yani direk dans\u0131<\/span><\/span><\/strong>
\n Ger\u00e7ekten \u00e7ok e\u011flenceli ve bir s\u00fcr\u00fc zorlu antrenman. <\/span>Kar\u0131n, kal\u00e7a ve uyluk dahil t\u00fcm kaslar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 gerektirir. <\/span>Genel zindeli\u011fi geli\u015ftirir, kendine g\u00fcveni artt\u0131r\u0131r ve ya\u011f yakar. <\/span>Kolon dans\u0131 farkl\u0131 yo\u011funluk ve zorluk seviyesinde ger\u00e7ekle\u015ftirilebilir, bu nedenle hem yeni ba\u015flayanlar hem de ileri d\u00fczey fitness tutkunlar\u0131 i\u00e7in uygundur.<\/span><\/span><\/p>\n

Temel Bilgilere D\u00f6n – E\u011fitim Kamp\u0131<\/span><\/span><\/strong>
\n Komut verilir ve can\u0131 ac\u0131maz! <\/span>\u0130\u015fi yapmak zorundas\u0131n. <\/span>Bu, Boot Camp e\u011fitiminin neye benzedi\u011fidir, yani askeri tarzda egzersizler. <\/span>E\u011fitim, genellikle herhangi bir ek ekipman olmadan yap\u0131lan basit ve temel egzersizleri i\u00e7erir: \u015f\u0131nav, a\u011f\u0131z kavgas\u0131, atlama, akci\u011fer, kar\u0131n egzersizleri, ko\u015fma vb. <\/span>Dersler yo\u011fundur, ancak bu sayede h\u0131zl\u0131 bir \u015fekilde kas kondisyonu ve g\u00fcc\u00fc olu\u015ftururlar. <\/span>Ancak, ac\u0131mas\u0131z e\u011fitimli bir \u00e7avu\u015fun insaf\u0131na kalm\u0131\u015f bir askeri \u00f6\u011frenci oynamak zorunda oldu\u011funuz bu s\u00f6zle\u015fmeyi herkes sevmeyecek. <\/span>\u00d6zellikler? <\/span>Antrenman dakikas\u0131 ba\u015f\u0131na 10 kaloriye kadar yak\u0131ld\u0131!<\/span><\/span><\/p>\n

Y\u00fcksek Yo\u011funluk veya \u00c7apraz Uyum<\/span><\/span><\/strong>
\n Bu, kalori yakma konusunda rekor sahibidir: Dakikada 15 kcal! <\/span>Ancak, herkes bu kadar y\u00fcksek bir egzersiz yo\u011funlu\u011funu tolere edemez. <\/span>E\u011fitim, s\u00fcrekli olarak zay\u0131fl\u0131klar\u0131n\u0131zla sava\u015fmak ve s\u0131n\u0131rlamalar\u0131n \u00fcstesinden gelmekle ilgilidir. <\/span>Bir\u00e7ok egzersiz belirli bir s\u00fcre boyunca ger\u00e7ekle\u015ftirilir ve bu s\u00fcrenin sonunda \u00e7ok az\u0131 devam edebilir. <\/span>Ancak bu nedenle, yeteneklerinizi biraz a\u015farsan\u0131z, bir bonus alacaks\u0131n\u0131z: daha h\u0131zl\u0131 kilo vereceksiniz, v\u00fccudunuzu g\u00fc\u00e7lendirecek, g\u00fc\u00e7lendirecek, durumunuzu iyile\u015ftireceksiniz. <\/span>Cross-Fit sporcular\u0131, polisi, orduyu ve itfaiyecileri e\u011fitmek i\u00e7in kullan\u0131l\u0131r. <\/span>Bu t\u00fcr egzersiz hakk\u0131nda daha fazla bilgiyi <\/span><\/span>CrossFit – Avantajlar ve Dezavantajlar makalesinde okuyabilirsiniz.<\/span><\/span><\/strong><\/p>\n

Egzersiz, yani bir oyun konsolu ile e\u011fitim<\/span><\/span><\/strong>
\n Video oyunlar\u0131n\u0131n sizi tembelle\u015ftirdi\u011fini kim s\u00f6yledi? <\/span>Her \u015fey se\u00e7ti\u011finiz oyuna ba\u011fl\u0131. <\/span>Bu bir aksiyon oyunuysa, bunun tersi do\u011fru olabilir – e\u011flenirken kilo verecek, v\u00fccudunuzun g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc iyile\u015ftirecek ve g\u00fc\u00e7leneceksiniz. <\/span>Dans etmeyi, boks yapmay\u0131, tenis oynamay\u0131 veya sanal bir antren\u00f6r\u00fc deneyin. <\/span>Bu t\u00fcr bir \u00e7aban\u0131n avantajlar\u0131n\u0131 \u015fu makaleden okuyabilirsiniz: <\/span><\/span>Rehabilitasyon Arac\u0131 Olarak Konsol?<\/span><\/span><\/strong><\/p>\n

Dance Fitness veya Zumba Bu zumba<\/span><\/span><\/strong>
\n dersi sizi \u015fenlikli bir havaya sokacak. <\/span>Latin m\u00fczi\u011finin ritmine ve uluslararas\u0131 ritimlere aktif bir harekettir. <\/span>Tekrarlar\u0131 sayman\u0131za gerek yok, sadece hareket edin ve t\u00fcm v\u00fccudunuz sizi daha da zay\u0131f hale getirmek i\u00e7in \u00e7al\u0131\u015f\u0131rken oynay\u0131n. <\/span>Zumba \u015fu anda d\u00fcnyan\u0131n en pop\u00fcler fitness dersidir.<\/span><\/span><\/p>\n

Boks unsurlar\u0131n\u0131 kullanan Punch, Dribble veya Aerobik<\/span><\/span><\/strong>
\n Antrenman, genel zindeli\u011fi, zay\u0131f v\u00fccudu, dengeyi, motor koordinasyonu, g\u00fcc\u00fc ve durumu iyile\u015ftirmenin bir yoludur. <\/span>Aerobox \u0130ngiltere’de yarat\u0131ld\u0131 ve di\u011fer \u015feylerin yan\u0131 s\u0131ra, bir boks torbas\u0131nda dans, atlama, g\u00f6lge boksu, yumruk ve tekme unsurlar\u0131n\u0131 i\u00e7eriyordu. <\/span>\u015eu anda bir\u00e7ok varyasyon ve modifikasyon var, bu y\u00fczden s\u0131n\u0131fa gitmeden \u00f6nce hangi egzersizleri bekleyece\u011finizi bilin.<\/span><\/span><\/p>\n

Kettlebells veya Ge\u00e7mi\u015fe D\u00f6n\u00fc\u015f<\/span><\/span><\/strong>
\n Kettlebell a\u011f\u0131rl\u0131k \u015feklinde bir a\u011f\u0131rl\u0131kt\u0131r – sapl\u0131 bir top. <\/span>Bu takviyeyi kullanmak 20 dakikada 270 kalori yakacakt\u0131r. <\/span>A\u011f\u0131rl\u0131\u011f\u0131 hareket ettirmek, g\u00fc\u00e7 makineleri, a\u011f\u0131rl\u0131klar veya halterlerle yap\u0131lamayacak kas \u00e7al\u0131\u015fmas\u0131n\u0131 gerektirir. <\/span>A\u011f\u0131rl\u0131\u011f\u0131 harekete ge\u00e7irdi\u011finizde ve yava\u015flatt\u0131\u011f\u0131n\u0131zda kaslar \u00e7al\u0131\u015f\u0131r. <\/span>Bir\u00e7ok egzersiz, ayn\u0131 anda bir\u00e7ok kas grubunu \u00e7al\u0131\u015ft\u0131rman\u0131z\u0131 gerektirir. <\/span>Yeni ba\u015flayanlar daha hafif bir y\u00fckle ba\u015flamal\u0131d\u0131r: kad\u0131nlar i\u00e7in: 4-7 kg, erkekler i\u00e7in: 7-12 kg. <\/span>G\u00fcvenli ve etkili e\u011fitimin anahtar\u0131 egzersizleri do\u011fru yapmakt\u0131r.<\/span><\/span><\/p>\n

Anti-yer\u00e7ekimi yoga veya hava yogas\u0131<\/span><\/span><\/strong>
\n d\u00fcnyada zaten \u00e7ok pop\u00fcler ve egzersizlerin \u00f6zel bir hamak kullan\u0131larak yap\u0131ld\u0131\u011f\u0131 Polonya’da yogan\u0131n \u00e7e\u015fitlili\u011fi hala bilinmiyor. <\/span>Tavandan sarkan bir hamakta as\u0131larak \u00e7e\u015fitli geleneksel poz bi\u00e7imlerinin ger\u00e7ekle\u015ftirilmesini i\u00e7erir. <\/span>Sal\u0131ncak bazen rahatlat\u0131c\u0131, bazen de i\u015fi daha da zorla\u015ft\u0131r\u0131yor. <\/span>Etki? <\/span>Daha g\u00fc\u00e7l\u00fc g\u00f6vde, daha derin gev\u015feme, daha iyi esneklik ve v\u00fccut g\u00fcc\u00fc.<\/span><\/span><\/p>\n

Do\u011faya d\u00f6n\u00fc\u015f, yani<\/span><\/span><\/strong>
\n ayaklar\u0131n\u0131z\u0131 yast\u0131kl\u0131, destekleyici ayakkab\u0131larla donatmak yerine yal\u0131n ayak ko\u015fmak, ayaklar\u0131 \u00e7\u0131plakm\u0131\u015f gibi ko\u015fmaya \u00e7al\u0131\u015f\u0131n. <\/span>Piyasada aya\u011f\u0131n normal \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in tasarlanm\u0131\u015f farkl\u0131 ayakkab\u0131 t\u00fcrleri vard\u0131r. <\/span>Ayr\u0131ca \u00f6zel sandaletlerle veya \u00e7\u0131plak ayakla da ko\u015fabilirsiniz. <\/span>Ancak, karma\u015f\u0131k teknik ko\u015fu ayakkab\u0131lar\u0131ndan kurtulup yal\u0131n ayak ko\u015fu stiline ge\u00e7meden \u00f6nce, ilk ba\u015fta tembel oldu\u011funuzda yaralanmalara daha yatk\u0131n olaca\u011f\u0131ndan ayaklar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeniz gerekir. <\/span><\/span>
\nA\u015fa\u011f\u0131daki makalelerde yal\u0131nayak ko\u015fma hakk\u0131nda daha fazla bilgi edinebilirsiniz: <\/span><\/span>
\nHen\u00fcz \u00c7\u0131plak Ayak! <\/span><\/span><\/strong>
\n\u00c7\u0131plak ayakla m\u0131 yoksa ayakkab\u0131yla m\u0131? <\/span>y. <\/span>1 <\/span><\/span><\/strong>
\n\u00c7\u0131plak ayakla m\u0131 yoksa ayakkab\u0131yla m\u0131? <\/span>B\u00f6l\u00fcm 2<\/span><\/span><\/strong><\/p>\n

Daha fazlas\u0131n\u0131 ta\u015f\u0131y\u0131n, yani y\u00fcr\u00fcmek<\/span><\/span><\/strong>
\n yerine ekstra a\u011f\u0131rl\u0131kla y\u00fcr\u00fcmek ve elinizde damb\u0131l ile eklemlerinizi ve tendonlar\u0131n\u0131z\u0131 zorlayabilir, kal\u0131n bir ceket giymeyi deneyin. <\/span>G\u00f6revi, kalp at\u0131\u015f h\u0131z\u0131n\u0131 h\u0131zland\u0131rmak ve kalori t\u00fcketimini art\u0131rmak olacakt\u0131r. <\/span>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %5-10’u a\u011f\u0131rl\u0131\u011f\u0131nda bir ceketle ba\u015flay\u0131n. <\/span>\u00c7ok fazla kiloluysan\u0131z, ceketi at\u0131n – eklemleriniz zaten \u00e7ok fazla a\u011f\u0131rl\u0131k ta\u015f\u0131yor. <\/span><\/span>
\nAntrenman yelekleri fitness ma\u011fazalar\u0131nda ve \u00e7evrimi\u00e7i olarak mevcuttur.<\/span><\/span><\/p>\n

Sanal ko\u00e7, ko\u00e7luk ile herhangi bir uygulama ve web sitesi<\/span><\/span><\/strong>
\n Motivasyon mu ar\u0131yorsunuz? <\/span>Bir\u00e7ok \u00fccretsiz veya d\u00fc\u015f\u00fck maliyetli ak\u0131ll\u0131 telefon uygulamas\u0131ndan birini indirin. <\/span>Onlar sayesinde antrenmanlar\u0131n\u0131z\u0131 programlayabilir, kat etti\u011finiz mesafeyi \u00f6l\u00e7ebilir ve ne kadar kalori yakt\u0131\u011f\u0131n\u0131z\u0131 kontrol edebilirsiniz. <\/span>Telefon, interval antrenman s\u0131ras\u0131nda s\u00fcreyi \u00f6l\u00e7ebilir, b\u00f6ylece her zaman saati izlemek zorunda kalmazs\u0131n\u0131z. <\/span>Verileri bir bilgisayara aktarabilir ve zaman i\u00e7indeki ilerlemenizi orada takip edebilirsiniz. <\/span><\/span>
\n\u0130htiya\u00e7lar\u0131n\u0131za g\u00f6re uyarlanm\u0131\u015f sanal antrenmanlar\u0131m\u0131z\u0131 \u00f6neriyoruz. <\/span>Makalede kullanmaya de\u011fer oldu\u011fu ger\u00e7e\u011fini okuyabilirsiniz:<\/span><\/span><\/p>\n<\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Erkekler ve kad\u0131nlar i\u00e7in 15 \u00e7\u0131lg\u0131n fitness fikri \u00c7ekici bir v\u00fccuda ve iyili\u011fe sahip olmak i\u00e7in \u00e7abalar\u0131n\u0131z\u0131 bo\u015fa \u00e7\u0131karan bir rutine d\u00fc\u015fmenize gerek yok. Fitness’\u0131n ka\u00e7 y\u00fcz\u00fc oldu\u011funu \u00f6\u011frenin ve farkl\u0131 \u015fekillerde keyfini \u00e7\u0131kar\u0131n ve en \u00f6nemlisi – antrenman\u0131n\u0131z\u0131n etkinli\u011fini art\u0131r\u0131n! Jungle Gym veya As\u0131l\u0131 Antrenman Hay\u0131r, mesele antrenman ayakkab\u0131lar\u0131n\u0131z\u0131 bir s\u00fcreli\u011fine bir tokaya asmak …<\/p>\n","protected":false},"author":1,"featured_media":13132,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[8701,8694,8706,8705,8703,8702,8693,8700,8698,6903,8696,8704,8697,8699,8692,8695,8707],"class_list":["post-13342","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-cocuklar-icin-vidoe","tag-cocuklar-icin-zararli-olan-sekerler","tag-erkekler","tag-erkekler-ne-ister","tag-erkeklere-sorulamayan-sorular","tag-erkekleri-etkilemek","tag-erkekleri-etkilemek-icin-ne-yapmaliyiz","tag-erkekleri-etkilemenin-yollari","tag-erkekleri-nasil-etkileriz","tag-fitness-tr","tag-kadinlar","tag-kadinlar-masturbasyon","tag-kadinlar-nasil-tatmin-olur","tag-kadinlarin-cekindigi-sorular","tag-kadinlarin-erkeklere-soramadigi-sorular","tag-kadinlarin-erkeklere-sormaya-cekindigi-sorulari-nisanlima-sordum","tag-yeni-baslayanlar-icin-dans"],"yoast_head":"\nErkekler ve kad\u0131nlar i\u00e7in 15 \u00e7\u0131lg\u0131n fitness fikri - fitness and beauty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitness-andbeauty.com\/tr\/15-crazy-fitness-ideas-for-men-and-women\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Erkekler ve kad\u0131nlar i\u00e7in 15 \u00e7\u0131lg\u0131n fitness fikri - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Erkekler ve kad\u0131nlar i\u00e7in 15 \u00e7\u0131lg\u0131n fitness fikri \u00c7ekici bir v\u00fccuda ve iyili\u011fe sahip olmak i\u00e7in \u00e7abalar\u0131n\u0131z\u0131 bo\u015fa \u00e7\u0131karan bir rutine d\u00fc\u015fmenize gerek yok. 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