{"id":13371,"date":"2022-03-27T11:34:21","date_gmt":"2022-03-27T11:34:21","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=13371"},"modified":"2022-03-25T10:00:56","modified_gmt":"2022-03-25T10:00:56","slug":"19-ways-to-get-sexy-buttocks","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/19-ways-to-get-sexy-buttocks\/","title":{"rendered":"Seksi kal\u00e7alara sahip olman\u0131n 19 yolu"},"content":{"rendered":"

Seksi kal\u00e7alara sahip olman\u0131n 19 yolu<\/span><\/span><\/p>\n

Kesin olan bir \u015fey var ki – biraz azimli herkes kot pantolonla harika g\u00f6r\u00fcnen kal\u00e7alara sahip olabilir. <\/span>Sadece tavsiyemize uyun.<\/span><\/span><\/p>\n

\n

Kal\u00e7alar\u0131n \u015fekli esas olarak gluteus maksimus kaslar\u0131 taraf\u0131ndan belirlenir, ayn\u0131 zamanda ilk ikisinin alt\u0131nda bulunan orta ve k\u00fc\u00e7\u00fck gluteus kaslar\u0131 taraf\u0131ndan belirlenir. <\/span>Elbette kendinizi arkadan nas\u0131l g\u00f6sterdi\u011finiz, kaslar\u0131n\u0131z\u0131 kaplayan ya\u011f miktar\u0131na ba\u011fl\u0131d\u0131r. <\/span>Kal\u00e7alar y\u00fcr\u00fcmek, ko\u015fmak, kayak yapmak ve t\u0131rmanmak i\u00e7in kullan\u0131l\u0131r. <\/span>Bununla birlikte, kuvvet egzersizleri yumu\u015fak\u00e7alar\u0131n \u015fekil ve toklu\u011funda \u00f6nemli bir geli\u015fme sa\u011flar. <\/span>Bu nedenle, antrenman\u0131n\u0131za kal\u00e7alar i\u00e7in baz\u0131 basit egzersizleri dahil etmek, seksi bir popoya sahip olmak isteyen herkesin yapmas\u0131 gereken iyi bir fikirdir.<\/span><\/span><\/p>\n

Squat<\/span><\/span><\/strong>
\n , kal\u00e7alar\u0131 e\u011fitmek i\u00e7in zorunlu bir egzersizdir. <\/span>Ek a\u011f\u0131rl\u0131k olmadan yap\u0131l\u0131rsa, daha g\u00fc\u00e7l\u00fc hale gelir, ancak yaln\u0131zca a\u011f\u0131rl\u0131k eklemek pupan\u0131n d\u00fcz durmas\u0131n\u0131 engeller. <\/span>Yani elinde damb\u0131l ve i\u015fe git. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nAyaklar\u0131n\u0131z\u0131 kal\u00e7an\u0131z\u0131n geni\u015fli\u011fine paralel yerle\u015ftirin. <\/span>A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 topuklar\u0131n\u0131zda tutarak dizlerinizi yava\u015f\u00e7a b\u00fck\u00fcn ve kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131ca geriye do\u011fru itin. <\/span>Dizlerinizle ilgili bir sorununuz varsa, onlar\u0131 dik a\u00e7\u0131lardan fazla b\u00fckmeyin! <\/span>Dizlerinizi yava\u015f\u00e7a d\u00fczeltin. <\/span>\u00c7\u00f6melirken s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun ve g\u00f6vdenizi m\u00fcmk\u00fcn oldu\u011funca al\u00e7ak tutun.<\/span><\/span><\/p>\n

Ball Squat<\/span><\/span><\/strong>
\n E\u011fer fitnessa yeni ba\u015fl\u0131yorsan\u0131z, antrenman\u0131n\u0131za bu egzersizle ba\u015flayabilirsiniz. <\/span>Top sayesinde dengenizi koruman\u0131z kolayla\u015f\u0131r ve do\u011fru egzersiz tekni\u011fini daha h\u0131zl\u0131 \u00f6\u011frenirsiniz. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nS\u0131rt\u0131n\u0131z\u0131n alt k\u0131sm\u0131 ile duvar aras\u0131na b\u00fcy\u00fck bir denge topu yerle\u015ftirin. <\/span>Ayaklar\u0131n\u0131z\u0131 hafif\u00e7e \u00f6ne, paralel ve kal\u00e7a geni\u015fli\u011finde birbirinden ay\u0131r\u0131n. <\/span>Ellerinizi kal\u00e7alar\u0131n\u0131za veya v\u00fccudunuza koyun. <\/span>Dizlerinizi yava\u015f\u00e7a b\u00fck\u00fcn ve d\u00fczeltin.<\/span><\/span><\/p>\n

Lunge Forward<\/span><\/span><\/strong>
\n Lunges sadece kal\u00e7alar\u0131 de\u011fil, uyluklar\u0131 ve bacaklar\u0131 da \u015fekillendirir ve gereksiz kalori yakman\u0131z\u0131 sa\u011flar. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nKal\u00e7a geni\u015fli\u011finde ayr\u0131 durun, ayaklar paralel. <\/span>\u00d6ne do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n ve dizlerinizi yava\u015f\u00e7a dik a\u00e7\u0131yla b\u00fck\u00fcn – \u00f6n baca\u011f\u0131n dizi ayak bile\u011finin \u00fczerinde d\u00fcz bir \u00e7izgide b\u00fck\u00fclmelidir. <\/span>Dizlerinizi d\u00fczeltin ve ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn. <\/span>Egzersizi di\u011fer bacakla tekrarlay\u0131n.<\/span><\/span><\/p>\n

S\u0131rt<\/span><\/span><\/strong>
\n hamleleri Kal\u00e7alar, ileri hamlelere k\u0131yasla arka hamleler s\u0131ras\u0131nda biraz daha fazla \u00e7al\u0131\u015f\u0131r. <\/span>Bu egzersiz ayn\u0131 zamanda iyi bir antrenman \u00e7e\u015fididir, \u00f6zellikle uzun s\u00fcre oturarak ge\u00e7iren insanlar i\u00e7in \u00f6nemli olan kal\u00e7a esnekli\u011fini geli\u015ftirir. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nKal\u00e7a geni\u015fli\u011finde ayr\u0131 durun, ayaklar paralel. <\/span>Geriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n ve dizlerinizi yava\u015f\u00e7a dik a\u00e7\u0131yla b\u00fck\u00fcn – \u00f6ndeki diziniz ayak bile\u011finizin \u00fczerinde d\u00fcz bir \u00e7izgide b\u00fck\u00fclmelidir. <\/span>Dizlerinizi d\u00fczeltin ve ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn. <\/span>Egzersizi di\u011fer bacakla tekrarlay\u0131n.<\/span><\/span><\/p>\n

Yan<\/span><\/span><\/strong>
\n hamleler Bu t\u00fcr hamleler kal\u00e7alar\u0131, \u00f6zellikle de kal\u00e7alar\u0131n yanlar\u0131n\u0131 ve ayr\u0131ca i\u00e7 uyluklar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nBacaklar\u0131n\u0131z\u0131 birbirinden ay\u0131r\u0131n, bir diziniz dik a\u00e7\u0131yla b\u00fck\u00fcl\u00fc ve kal\u00e7alar\u0131n\u0131z s\u0131k\u0131ca geriye itilmi\u015f halde durun. <\/span>B\u00fck\u00fclm\u00fc\u015f diz, ayakkab\u0131n\u0131n ucunda i\u015faretlenen \u00e7izgiyi ge\u00e7memelidir. <\/span>G\u00f6vdenizi m\u00fcmk\u00fcn oldu\u011funca hafif\u00e7e \u00f6ne do\u011fru b\u00fckmeye \u00e7al\u0131\u015f\u0131n. <\/span>Dizinizi d\u00fczeltin ve egzersizi ters y\u00f6nde tekrarlay\u0131n.<\/span><\/span><\/p>\n

Baca\u011f\u0131n\u0131z\u0131 topun \u00fczerinde kald\u0131r\u0131n Topun<\/span><\/span><\/strong>
\n \u00fczerinde dengeyi sa\u011flarken bacaklar\u0131n\u0131z\u0131 kald\u0131rmak sadece kal\u00e7alar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmez. <\/span>Omuzlar ve kar\u0131n da bu egzersizden yararlan\u0131r. <\/span>Geli\u015fmi\u015f oyuncular ayn\u0131 anda iki baca\u011f\u0131n\u0131 da kald\u0131rmay\u0131 deneyebilir. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nBir denge topunun \u00fczerine karn\u0131n\u0131z\u0131n \u00fczerine yat\u0131n. <\/span>Ellerinizi ve ayakkab\u0131lar\u0131n\u0131z\u0131n u\u00e7lar\u0131n\u0131 yere, bacaklar\u0131n\u0131z\u0131 d\u00fcz ve ba\u015f\u0131n\u0131z\u0131 g\u00f6vdenizin \u00fczerine koyun. <\/span>Sa\u011f kal\u00e7an\u0131z\u0131 s\u0131k\u0131ca s\u0131karak sa\u011f baca\u011f\u0131n\u0131z\u0131 geriye do\u011fru kald\u0131r\u0131n – not: baca\u011f\u0131n\u0131z\u0131 kal\u00e7an\u0131zdan daha y\u00fckse\u011fe kald\u0131rman\u0131z gerekmez. <\/span>Ayn\u0131 zamanda, belinizi m\u00fcmk\u00fcn oldu\u011funca az \u00e7al\u0131\u015ft\u0131rmaya \u00e7al\u0131\u015f\u0131n. <\/span>Baca\u011f\u0131n\u0131z\u0131 indirin ve g\u00f6revi sol baca\u011f\u0131n\u0131zla tekrarlay\u0131n.<\/span><\/span><\/p>\n

Kal\u00e7alar\u0131 topun \u00fczerinde kald\u0131rmak<\/span><\/span><\/strong>
\n Bu k\u00fc\u00e7\u00fck hareket, gluteal kaslar\u0131 b\u00fcy\u00fck bir kuvvetle \u00e7al\u0131\u015ft\u0131r\u0131r. <\/span>\u0130\u015fi s\u0131rt kaslar\u0131n\u0131n de\u011fil, kal\u00e7alar\u0131n yapt\u0131\u011f\u0131ndan emin ol! <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nKal\u00e7alar\u0131n\u0131z yukar\u0131da olacak \u015fekilde bir denge topunun \u00fczerine y\u00fcz\u00fcst\u00fc yat\u0131n. <\/span>Ellerini yere koy. <\/span>Dizlerinizi dik a\u00e7\u0131yla b\u00fck\u00fcn, ayaklar\u0131n\u0131z\u0131 birle\u015ftirin ve \u00f6n uyluklar\u0131n\u0131z topun \u00fczerinde dursun. <\/span>S\u0131rt\u0131n\u0131z\u0131 de\u011fil, kal\u00e7alar\u0131n\u0131z\u0131 s\u0131kmaya yetecek kadar uyluklar\u0131n\u0131z\u0131 toptan yava\u015f\u00e7a kald\u0131r\u0131n. <\/span>Uyluklar\u0131n\u0131z\u0131 topun \u00fczerine indirin.<\/span><\/span><\/p>\n

Yerde k\u00f6pr\u00fc<\/span><\/span><\/strong>
\n Bu klasik egzersiz \u00f6zellikle kal\u00e7alarda, ayr\u0131ca uyluklar\u0131n ve kal\u00e7alar\u0131n arkas\u0131nda da \u00e7al\u0131\u015f\u0131r. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nYere s\u0131rt \u00fcst\u00fc yat\u0131n, dizlerinizi b\u00fck\u00fcn ve ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde birbirinden ay\u0131r\u0131n. <\/span>Yava\u015f\u00e7a belinizi (Pilates’te oldu\u011fu gibi dikey olarak omurlar) yerden kopar\u0131n, ard\u0131ndan kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n. <\/span>Uyluklar g\u00f6vde ile d\u00fcz bir \u00e7izgi olu\u015fturana kadar hareketi duraklat\u0131n. <\/span>Kal\u00e7an\u0131z\u0131 yava\u015f\u00e7a yere indirin ve ard\u0131ndan s\u0131rt\u0131n\u0131z\u0131 – vertebra ile omurlar\u0131.<\/span><\/span><\/p>\n

Baca\u011f\u0131n\u0131z\u0131 yana kald\u0131r\u0131n<\/span><\/span><\/strong>
\n Bu egzersiz \u00f6ncelikle orta ve k\u00fc\u00e7\u00fck daha k\u00fc\u00e7\u00fck gluteus kaslar\u0131n\u0131 i\u00e7erecektir. <\/span>Not – Baca\u011f\u0131 m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe kald\u0131rmak, \u00e7ekirdek kaslar\u0131n hareket etmesine neden olur, bu e\u011fitimin konusu bu de\u011fildir. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nYan\u0131na yat. <\/span>Elinizi ba\u015f\u0131n\u0131z\u0131n alt\u0131na ve di\u011fer elinizi v\u00fccudunuzun \u00f6n\u00fcnde yere koyun. <\/span>G\u00f6vde uzant\u0131s\u0131na ba\u011fl\u0131 iki baca\u011f\u0131 a\u00e7\u0131n ve ard\u0131ndan 5-10 cm ileri do\u011fru hareket ettirin. <\/span>Kal\u00e7an\u0131z\u0131n yan\u0131ndaki \u00fcst baca\u011f\u0131n\u0131z\u0131 kal\u00e7a y\u00fcksekli\u011fine kald\u0131r\u0131n. <\/span>G\u00f6vde ve kal\u00e7alar hareketsiz kal\u0131r. <\/span>Baca\u011f\u0131n\u0131 yere koy.<\/span><\/span><\/p>\n

Peeing Dog<\/span><\/span><\/strong>
\n Bu egzersiz 1970’lerde g\u00fcn \u0131\u015f\u0131\u011f\u0131na \u00e7\u0131kt\u0131 ve ad\u0131m\u0131z g\u00f6r\u00fcn\u00fc\u015f\u00fcn\u00fc daha iyi yans\u0131t\u0131yor gibi g\u00f6r\u00fcnse de yang\u0131n muslu\u011fu olarak adland\u0131r\u0131ld\u0131… <\/span><\/span>
\nNas\u0131l egzersiz yapars\u0131n\u0131z? <\/span><\/span><\/strong>
\nDesteklenen bir diz \u00e7\u00f6kme pozisyonu al\u0131n – dizler, ayaklar ve eller yerde. <\/span>Dizleriniz kal\u00e7alar\u0131n\u0131z\u0131n alt\u0131nda d\u00fcz bir \u00e7izgide ve elleriniz omuzlar\u0131n\u0131z\u0131n alt\u0131nda olmal\u0131d\u0131r. <\/span>Karn\u0131n\u0131z\u0131 biraz s\u0131k\u0131n ve omurgan\u0131z\u0131 n\u00f6tr bir pozisyonda tutun – yukar\u0131 veya a\u015fa\u011f\u0131 b\u00fck\u00fclmemelidir. <\/span>Bir dizinizi yava\u015f\u00e7a yana kald\u0131r\u0131n. <\/span>Onlar\u0131 indirin ve g\u00f6revi di\u011fer bacakla tekrarlay\u0131n.<\/span><\/span><\/p>\n

Destekli ko\u015fu<\/span><\/span><\/strong>
\n Bu dinamik egzersiz, ekstra kalori yakarken ve kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131r\u0131rken kal\u00e7alar\u0131, omuzlar\u0131 ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve \u015fekillendirir. <\/span><\/span>
\nNas\u0131l egzersiz yap\u0131yorsun? <\/span><\/span><\/strong>
\nKlasik \u015f\u0131nav gibi bir pozisyon al\u0131n. <\/span>Ard\u0131ndan s\u0131rayla bir dizinizi veya di\u011ferini g\u00f6\u011fs\u00fcn\u00fcze getirin. <\/span>H\u0131zl\u0131 antrenman yap\u0131n ve ko\u015fuyormu\u015f gibi hareket edin.<\/span><\/span><\/p>\n

D\u00fcz arazide<\/span><\/span><\/strong>
\n trekking yapmak kal\u00e7alar\u0131n\u0131z\u0131 me\u015fgul eder, ancak yoku\u015f yukar\u0131 y\u00fcr\u00fcmek daha iyidir. <\/span>% 5-7’lik bir a\u00e7\u0131yla araziye veya ko\u015fu band\u0131na \u00e7\u0131k\u0131n.<\/span><\/span><\/p>\n

Kardiyo<\/span><\/span><\/strong>
\n Kardiyo egzersizleri yaparak s\u0131k\u0131 kal\u00e7alar \u00fczerinde de \u00e7al\u0131\u015fabilirsiniz. <\/span>Sadece do\u011fru makineyi se\u00e7in: step makine veya eliptik makine. <\/span>Di\u011fer aktiviteler aras\u0131nda kayak ve bisiklet say\u0131labilir.<\/span><\/span><\/p>\n

A\u015f\u0131r\u0131ya ka\u00e7mamak i\u00e7in<\/span><\/span><\/strong>
\n baz\u0131 insanlar h\u0131zl\u0131 bir \u015fekilde kas yapma e\u011filimindedir. <\/span>Onlardan biriyseniz ve kal\u00e7alar\u0131n\u0131z\u0131n \u00e7ok b\u00fcy\u00fcmesini istemiyorsan\u0131z, kuvvet antrenman\u0131 i\u00e7in daha az y\u00fck kullan\u0131n veya tamamen b\u0131rak\u0131n.<\/span><\/span><\/p>\n

Kal\u00e7alar\u0131 (kuvvetini) \u00e7al\u0131\u015ft\u0131ran zay\u0131flama<\/span><\/span><\/strong>
\n egzersizleri, onlar\u0131 \u00f6rten ya\u011f tabakas\u0131n\u0131 eritmez. <\/span>A\u015f\u0131r\u0131 yemekten kurtulma m\u00fccadelesi s\u0131ras\u0131nda diyet yapmak ve ald\u0131\u011f\u0131n\u0131zdan daha fazla kalori yakmak gerekir. <\/span>Kilo verme s\u00fcreci biraz zaman al\u0131r, bu y\u00fczden sab\u0131rl\u0131 olun ve kal\u00e7alar\u0131 kaplayan ya\u011flar sonunda kaybolmaya ba\u015flayacakt\u0131r.<\/span><\/span><\/p>\n

D\u00fcz bir tabanla m\u00fccadele<\/span><\/span><\/strong>
\n Kal\u00e7alar\u0131n daha belirgin \u015fekiller almas\u0131 i\u00e7in kaslar\u0131n\u0131n kuvvet egzersizleri ile tedavi edilmesi gerekir. <\/span>Daha a\u011f\u0131r a\u011f\u0131rl\u0131klar kullan\u0131n, daha fazla tekrar yap\u0131n ve egzersiz setleri aras\u0131nda daha az dinlenin. <\/span>Kuvvet antrenman\u0131 ile kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve b\u00fcy\u00fcmeye ba\u015flayacaks\u0131n\u0131z. <\/span>Kardiyo antrenman\u0131 s\u0131ras\u0131nda egzersizinizin s\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rmak yerine daha fazla diren\u00e7\/y\u00fck kullan\u0131n. <\/span>Ayr\u0131ca, makul bir diyet izlemeyi unutmay\u0131n, \u00e7\u00fcnk\u00fc geli\u015fen kaslar b\u00fcy\u00fcmenin yap\u0131 ta\u015flar\u0131n\u0131 oradan al\u0131r.<\/span><\/span><\/p>\n

\u015eekli de\u011fi\u015ftir? <\/span><\/span><\/strong>
\nMuhtemelen sizi hayal k\u0131r\u0131kl\u0131\u011f\u0131na u\u011frataca\u011f\u0131z, ancak hi\u00e7bir antrenman elma v\u00fccut \u015feklini armut v\u00fccut \u015fekline veya tam tersi \u015fekilde de\u011fi\u015ftiremez. <\/span>Peki ne yapabilirsin? <\/span>Seni daha g\u00fczel armut veya elmay\u0131 daha \u00e7ekici yap!<\/span><\/span><\/p>\n

Basit hile<\/span><\/span><\/strong>
\n Kal\u00e7an\u0131n g\u00f6r\u00fcn\u00fcm\u00fcndeki en h\u0131zl\u0131 de\u011fi\u015fiklik, kal\u00e7ay\u0131 kald\u0131ran ve \u015fekillendiren \u00f6zel i\u00e7 \u00e7ama\u015f\u0131rlar\u0131 giyerek sa\u011flanabilir. <\/span>E\u011fitime ra\u011fmen istenilen sonuca ula\u015famayanlar i\u00e7in de \u00f6nerilir. <\/span>Bu modelleme y\u00f6ntemi, \u00f6zel i\u00e7 \u00e7ama\u015f\u0131r\u0131 k\u0131yafetlerin alt\u0131na gizlendi\u011finde \u00e7al\u0131\u015f\u0131r – halka g\u00f6sterildi\u011finde sahibine \u00e7ekicilik katmaz.<\/span><\/span><\/p>\n

K\u0131yafet hilesi<\/span><\/span><\/strong>
\n A\u015f\u0131r\u0131 b\u00fcy\u00fck kal\u00e7alar\u0131 olan insanlar, bacaklar\u0131n biraz daha geni\u015f olmas\u0131 sayesinde kal\u00e7alar\u0131n “a\u011f\u0131rl\u0131\u011f\u0131n\u0131” dengeleyen botlu pantolonlar\u0131 se\u00e7melidir. <\/span>Daha uzun bacaklar, y\u00fcksek topuklu ayakkab\u0131lara benzer \u015fekilde bacaklar\u0131 g\u00f6rsel olarak uzat\u0131r, ancak bunun da ayaklar \u00fczerinde k\u00f6t\u00fc bir etkisi vard\u0131r. <\/span>Kal\u00e7alar\u0131n hacmini vurgulayan \u00e7ok d\u00fc\u015f\u00fck arka cepleri (g\u00f6rsel olarak kal\u00e7alar\u0131 d\u00fc\u015f\u00fcr\u00fcrler) ve \u00e7ok dar ve k\u0131sa bacaklar\u0131 (ayak bileklerine kadar) olan pantolonlardan ka\u00e7\u0131n\u0131n.<\/span><\/span><\/p>\n<\/div>\n

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

Seksi kal\u00e7alara sahip olman\u0131n 19 yolu Kesin olan bir \u015fey var ki – biraz azimli herkes kot pantolonla harika g\u00f6r\u00fcnen kal\u00e7alara sahip olabilir. Sadece tavsiyemize uyun. Kal\u00e7alar\u0131n \u015fekli esas olarak gluteus maksimus kaslar\u0131 taraf\u0131ndan belirlenir, ayn\u0131 zamanda ilk ikisinin alt\u0131nda bulunan orta ve k\u00fc\u00e7\u00fck gluteus kaslar\u0131 taraf\u0131ndan belirlenir. Elbette kendinizi arkadan nas\u0131l g\u00f6sterdi\u011finiz, kaslar\u0131n\u0131z\u0131 kaplayan …<\/p>\n","protected":false},"author":1,"featured_media":13156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[8976,8969,8978,8963,8964,8959,8977,8975,8961,8974,8965,8972,8966,8971,8967,8973,8970,8960,8958,8962,8968],"class_list":["post-13371","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-erkektavlamaninyollari","tag-aerobik-seksi","tag-bacak-kalca-sikilastirma-hareketleri","tag-bu-videoda-kalcalar-yanacak","tag-daha-disi-olmanin-yontemi","tag-incecik-kollara-sahip-ol","tag-kalca-kaldirma-hareketleri","tag-kalca-sikilastirma-hareketleri","tag-nasil-seksi-kadin-olurum","tag-sahin-yenisehirlioglu","tag-sahip","tag-sahra-gulyuz","tag-salih-kalyon","tag-seksi","tag-seksi-bakislar","tag-seksi-beden-dili","tag-seksi-giyim-tarzi","tag-seksi-kadinlar","tag-seksi-olmanin-yontemleri","tag-siki-kalcalar-icin","tag-siki-ve-seksi-popo-icin"],"yoast_head":"\nSeksi kal\u00e7alara sahip olman\u0131n 19 yolu - 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\/19-ways-to-get-sexy-buttocks\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seksi kal\u00e7alara sahip olman\u0131n 19 yolu - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Seksi kal\u00e7alara sahip olman\u0131n 19 yolu Kesin olan bir \u015fey var ki – biraz azimli herkes kot pantolonla harika g\u00f6r\u00fcnen kal\u00e7alara sahip olabilir. 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