{"id":241,"date":"2009-08-26T09:09:42","date_gmt":"2009-08-26T10:09:42","guid":{"rendered":"https:\/\/turanuslu.net\/?p=241"},"modified":"2022-01-18T10:49:48","modified_gmt":"2022-01-18T10:49:48","slug":"diz-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/en\/diz-egzersizleri\/","title":{"rendered":"Diz Egzersizleri"},"content":{"rendered":"

Diz Egzersizleri<\/h2>\n
1) Yakla\u015f\u0131k 30 cm. y\u00fcksekli\u011finde bir basamak \u00fczerine \u00e7\u0131k\u0131n, dizleri gergin tutarak 3 sn. bekleyin ve inin.<\/div>\n

\"\"<\/p>\n

<\/p>\n

2) Topuklar yerde, parmaklar yakla\u015f\u0131k 5 cm. y\u00fcksekli\u011finde bir basamakta (kal\u0131n bir kitap da olabilir) olmak \u00fczere, basamak \u00fczerinde parmak ucuna \u00e7\u0131k\u0131l\u0131r ve inilir.<\/div>\n

\"\"<\/p>\n

3) Topuklar\u0131n\u0131z yere tam de\u011fecek \u015fekilde bir iskemleye oturun (yere tam olarak de\u011fmesini sa\u011flamak i\u00e7in ayaklar\u0131n\u0131z\u0131n alt\u0131na bir destek koyabilirsiniz). Bu \u015fekilde bir dizinizi d\u00fcz-le\u015ftirerek baca\u011f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n, 5 sn. baca\u011f\u0131n\u0131z\u0131 bu \u015fekilde tutun ve yava\u015f\u00e7a indirin. Ayn\u0131 hareketi \u00f6b\u00fcr bacakla da tekrarlay\u0131n. Bu hareketi yaparken baca\u011f\u0131n\u0131z\u0131n yere paralel olmas\u0131na \u00f6zen g\u00f6sterin.<\/div>\n

\"\"<\/p>\n

4) Bir duvara yar\u0131m metre uzakta durun ve s\u0131rt\u0131n\u0131z\u0131 tam olarak duvara yaslay\u0131n. S\u0131rt\u0131n\u0131z\u0131 duvardan ay\u0131rmadan dizleriniz 90 derece b\u00fck\u00fclecek \u015fekilde \u00e7\u00f6melin. Bu pozisyonda 5’e kadar say\u0131n ve s\u0131rt\u0131n\u0131z\u0131 duvardan ay\u0131rmadan dizlerinizi gererek do\u011frulun. Bu hareketi yaparken fazla \u00e7\u00f6melme-meye dikkat edin. Yard\u0131mc\u0131 olarak alt\u0131n\u0131za bir iskemle koyabilirsiniz.<\/div>\n

\"\"<\/p>\n

5) Y\u00fcz\u00fcst\u00fc yere uzan\u0131n. Bir baca\u011f\u0131n\u0131z\u0131 dizinizi b\u00fckmeden ve kal\u00e7an\u0131z\u0131 fazla zorlamadan yukar\u0131 kald\u0131r\u0131n.<\/div>\n

\"\"<\/span><\/p>\n

6) Bir baca\u011f\u0131n\u0131z dizden b\u00fck\u00fck, di\u011feri d\u00fcz olarak s\u0131rt \u00fcst\u00fc yere uzan\u0131n. D\u00fcz olan baca\u011f\u0131n\u0131z\u0131 yerden bir kar\u0131\u015f y\u00fcksekli\u011fe kald\u0131r\u0131p bu pozisyonda yakla\u015f\u0131k 10 sn. tutun, indirin. Ayn\u0131 hareketi \u00f6b\u00fcr bacakla da tekrarlay\u0131n.<\/div>\n

\"\"<\/p>\n

7) Y\u00fcz\u00fcst\u00fc yere uzan\u0131n. Ayaklar\u0131n\u0131z\u0131n alt\u0131na rulo \u015fekline getirilmi\u015f birka\u00e7 havluyu destek olarak koyun. Bu pozisyonda s\u0131rayla dizlerinizi gererek ayaklar\u0131n\u0131z\u0131 deste\u011fe bast\u0131r\u0131n.<\/div>\n

\"\"<\/p>\n

8) S\u0131rt \u00fcst\u00fc yere uzan\u0131n. Dizlerinizin alt\u0131na rulo \u015fekline getirilmi\u015f birka\u00e7 havluyu destek olarak koyun. Ayaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131rken dizlerinizi deste\u011fe bast\u0131r\u0131n.<\/div>\n

\"\"<\/p>\n

9) Ayn\u0131 hareketi ayak bileklerinize a\u011f\u0131rl\u0131k koyarak ve ayaklar\u0131n\u0131z\u0131 tek tek kald\u0131rarak tekrarlay\u0131n.<\/div>\n

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

Diz Egzersizleri 1) Yakla\u015f\u0131k 30 cm. y\u00fcksekli\u011finde bir basamak \u00fczerine […]<\/p>\n","protected":false},"author":1,"featured_media":2401,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[4,26,27],"class_list":["post-241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diz-agrilari","tag-diz-agrilari","tag-diz-agrisi","tag-diz-egzersizleri"],"jetpack_featured_media_url":"https:\/\/turanuslu.net\/wp-content\/uploads\/2009\/08\/diz-egzersizleri.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/comments?post=241"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/241\/revisions"}],"predecessor-version":[{"id":10852,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/241\/revisions\/10852"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/media\/2401"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/media?parent=241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/categories?post=241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/tags?post=241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}