{"id":343,"date":"2009-08-26T10:00:33","date_gmt":"2009-08-26T11:00:33","guid":{"rendered":"https:\/\/turanuslu.net\/?p=343"},"modified":"2021-06-16T10:52:45","modified_gmt":"2021-06-16T10:52:45","slug":"kalca-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/en\/kalca-egzersizleri\/","title":{"rendered":"Kal\u00e7a Egzersizleri"},"content":{"rendered":"

Kal\u00e7a Egzersizleri Resimli ve detayl\u0131 anlat\u0131m<\/h2>\n
\"Kal\u00e7a

Kal\u00e7a egzersizleri<\/p><\/div>\n

Kalf egzersizi :<\/strong><\/h3>\n

S\u0131rt \u00fcst\u00fc yatarken topuk yere bast\u0131r\u0131l\u0131r, dizler d\u00fcz tutulur, ayak ba\u015f parma\u011f\u0131 olabildi\u011fince yukar\u0131 ve a\u015fa\u011f\u0131 do\u011fru hareket ettirilir.<\/p>\n

S\u0131rt\u00fcst\u00fc quadriceps :<\/strong><\/h3>\n

S\u0131rt\u00fcst\u00fc yatarken kal\u00e7a kaslar\u0131n\u0131 s\u0131k\u0131\u015ft\u0131r\u0131n, dizlerinizi yata\u011fa do\u011fru bast\u0131r\u0131n.<\/p>\n

Harmstring :<\/strong><\/h3>\n

S\u0131rt\u00fcst\u00fc yatarken topuklar yere do\u011fru bast\u0131r\u0131l\u0131r bu \u015fekilde 5 sn tutulur.<\/p>\n

Gluteal :<\/strong><\/h3>\n

S\u0131rt\u00fcst\u00fc, dizler d\u00fcz bacaklar uzat\u0131l\u0131rken kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131\u015ft\u0131r\u0131n ve 5 sn tutulur.<\/p>\n

Kal\u00e7a flexion :<\/strong><\/h3>\n

Dizinizi b\u00fck\u00fcn. B\u00fckt\u00fc\u011f\u00fcn\u00fcz dizin topu\u011fu kendinize do\u011fru kayd\u0131r\u0131n. Di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutun.<\/p>\n

Diz extansiyon :<\/strong><\/h3>\n

Dizlerinizin alt\u0131na rulo \u015feklinde bir yast\u0131k koyun. Bu durumda dizlerinizi yukar\u0131 do\u011fru kayd\u0131r\u0131n.<\/p>\n

K\u00f6pr\u00fc :<\/strong><\/h3>\n

S\u0131rt\u00fcst\u00fc yatarken dizlerinizi 90 derece fleksiyona getirin, sonra kal\u00e7an\u0131z\u0131 dizinizle ayn\u0131 seviyeye gelinceye kadar kald\u0131r\u0131n. 5sn tutun, 5sn dinlenin.<\/p>\n

Kal\u00e7a abd\u00fcksiyon :<\/strong><\/h3>\n

Ayakta bir masa kenar\u0131ndan tutun, di\u011fer aya\u011f\u0131n\u0131z\u0131 dizlerinizi b\u00fckmeden yana do\u011fru olabildi\u011fince a\u00e7\u0131n. Ayak ucu d\u0131\u015far\u0131ya do\u011fru bakmal\u0131d\u0131r.<\/p>\n

Kal\u00e7a extensiyon:<\/strong><\/h3>\n

Dizinizi ve g\u00f6vdenizi b\u00fckmeden bir baca\u011f\u0131n\u0131z\u0131 arkaya do\u011fru g\u00f6t\u00fcrebildi\u011finiz kadar g\u00f6t\u00fcr\u00fcn 5sn tutun 5sn b\u0131rak\u0131n.<\/p>\n

Diz fleksiyonu:<\/strong><\/h3>\n

Dizinizi<\/a> arkaya do\u011fru b\u00fckebildi\u011finiz kadar b\u00fck\u00fcn ve 5sn tutun<\/p>\n

Sosyal medya hesaplar\u0131ndan bizleri takip edebilirsiniz: Youtube<\/a> | Instagram<\/a> | Facebook<\/p>","protected":false},"excerpt":{"rendered":"

Kal\u00e7a Egzersizleri Resimli ve detayl\u0131 anlat\u0131m Kalf egzersizi : S\u0131rt […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[176],"tags":[142,1662,1663,1664,387,1665],"class_list":["post-343","post","type-post","status-publish","format-standard","hentry","category-kalca-agrilari","tag-fizik-tedavi","tag-kalca-egzersizi","tag-kalca-egzersizleri","tag-kalf-egzersizi","tag-rehabilitasyon","tag-turan-uslu"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/343","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=343"}],"version-history":[{"count":4,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/343\/revisions"}],"predecessor-version":[{"id":10565,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/343\/revisions\/10565"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/media?parent=343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/categories?post=343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/tags?post=343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}