{"id":2027,"date":"2023-05-17T21:28:30","date_gmt":"2023-05-17T18:28:30","guid":{"rendered":"https:\/\/pilatesco.com.tr\/?page_id=2027"},"modified":"2023-05-17T23:04:30","modified_gmt":"2023-05-17T20:04:30","slug":"postur-duzeltici-egzersizler","status":"publish","type":"page","link":"https:\/\/pilatesco.com.tr\/?page_id=2027","title":{"rendered":"Post\u00fcr D\u00fczeltici Egzersizler"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2027\" class=\"elementor elementor-2027\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-31e82332 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"31e82332\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-798f6e0f\" data-id=\"798f6e0f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-f653939 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f653939\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-26e940c\" data-id=\"26e940c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-25f02ab elementor-widget elementor-widget-heading\" data-id=\"25f02ab\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">Post\u00fcr D\u00fczeltici Egzersizler<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8801f1c elementor-widget elementor-widget-text-editor\" data-id=\"8801f1c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><strong>Duru\u015f d\u00fczeltici egzersizler<\/strong>, v\u00fccut uyumunu iyile\u015ftirmek ve yayg\u0131n post\u00fcral dengesizlikleri d\u00fczeltmek i\u00e7in tasarlanm\u0131\u015f bir dizi hareket ve esnemedir. Bu egzersizler, zay\u0131f b\u00f6lgeleri g\u00fc\u00e7lendirmek ve s\u0131k\u0131 olanlar\u0131 uzatmak i\u00e7in belirli kaslar\u0131 hedefler, sonu\u00e7ta duru\u015fu iyile\u015ftirmeye ve ili\u015fkili a\u011fr\u0131 veya rahats\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olur.<\/p><p>Yayg\u0131n olarak \u00f6nerilen bir egzersiz, k\u00fcrek kemi\u011fi s\u0131k\u0131\u015ft\u0131rmad\u0131r. Bu egzersizi ger\u00e7ekle\u015ftirmek i\u00e7in s\u0131rt\u0131n\u0131z d\u00fcz olacak \u015fekilde ayakta durun veya oturun. Ard\u0131ndan, k\u00fcrek kemiklerinizi geri \u00e7ekmeye ve bast\u0131rmaya odaklanarak hafif\u00e7e s\u0131k\u0131n. B\u0131rakmadan \u00f6nce bu konumu birka\u00e7 saniye bas\u0131l\u0131 tutun. Bu egzersiz, s\u0131rt\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131ndaki kaslar\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur, daha iyi bir duru\u015f sa\u011flar ve yuvarlak omuzlar\u0131 azalt\u0131r.<\/p><p>Bir ba\u015fka etkili egzersiz de duvar kayd\u0131ra\u011f\u0131d\u0131r. S\u0131rt\u0131n\u0131z\u0131 bir duvara yaslay\u0131n, ayaklar\u0131n\u0131z duvardan yakla\u015f\u0131k on be\u015f santim uzakta olacak \u015fekilde durun. S\u0131rt\u0131n\u0131z\u0131 ve ba\u015f\u0131n\u0131z\u0131 duvara dayayarak, kollar\u0131n\u0131z\u0131 bir kar mele\u011fi hareketini taklit ederek yava\u015f\u00e7a yukar\u0131 ve a\u015fa\u011f\u0131 kayd\u0131r\u0131n. Bu egzersiz s\u0131rt\u0131n \u00fcst k\u0131sm\u0131ndaki, omuzlardaki ve g\u00f6\u011f\u00fcsteki kaslar\u0131 hedefleyerek d\u00fczg\u00fcn hizalanmay\u0131 destekler ve omuzlar\u0131n \u00f6ne do\u011fru yuvarlanmas\u0131n\u0131 azalt\u0131r.<\/p><p>Ek olarak, kedi-deve egzersizi, post\u00fcr\u00fc iyile\u015ftirmek ve omurgadaki gerginli\u011fi azaltmak i\u00e7in faydal\u0131d\u0131r. Elleriniz do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131nda ve dizleriniz kal\u00e7alar\u0131n\u0131z\u0131n alt\u0131nda olacak \u015fekilde d\u00f6rt ayak \u00fczerinde ba\u015flay\u0131n. S\u0131rt\u0131n\u0131z\u0131 yukar\u0131 do\u011fru b\u00fck\u00fcn, \u00e7enenizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekin (kedi duru\u015fu). Ard\u0131ndan, ba\u015f\u0131n\u0131z\u0131 kald\u0131rarak ve omurgan\u0131z\u0131 uzatarak (deve duru\u015fu) karn\u0131n\u0131z\u0131 yava\u015f\u00e7a yere indirin. Spinal esnekli\u011fi art\u0131rmak ve \u00e7ekirdek kaslar\u0131 g\u00fc\u00e7lendirmek i\u00e7in bu hareketleri kontroll\u00fc bir \u015fekilde tekrarlay\u0131n.<\/p><p>Ayr\u0131ca, plank ve k\u00f6pr\u00fc gibi egzersizler kar\u0131n b\u00f6lgesini g\u00fc\u00e7lendirmede ve genel duru\u015fu iyile\u015ftirmede etkilidir. Tahtalar, kollar\u0131n\u0131z ve ayak parmaklar\u0131n\u0131z \u00fczerinde dururken ba\u015f\u0131n\u0131zdan aya\u011f\u0131n\u0131za kadar d\u00fcz bir \u00e7izgiyi korumay\u0131 i\u00e7erir. K\u00f6pr\u00fcler s\u0131rt \u00fcst\u00fc yatmay\u0131, dizlerinizi b\u00fckmeyi ve kal\u00e7alar\u0131n\u0131z\u0131 yerden kald\u0131rmay\u0131 i\u00e7erir. Her iki egzersiz de kar\u0131n, s\u0131rt ve kal\u00e7a kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rarak sabit ve hizal\u0131 bir duru\u015fa katk\u0131da bulunur.<\/p><p>Duru\u015f d\u00fczeltici egzersizlerin faydalar\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in tutarl\u0131l\u0131k ve uygun form \u00e7ok \u00f6nemlidir. Zamanla egzersizlerin s\u00fcresini ve yo\u011funlu\u011funu kademeli olarak art\u0131r\u0131n, ancak a\u015f\u0131r\u0131 zorlama veya a\u011fr\u0131dan ka\u00e7\u0131n\u0131n. \u00d6zellikle \u00f6nceden mevcut t\u0131bbi durumlar\u0131n\u0131z veya yaralanmalar\u0131n\u0131z varsa, herhangi bir egzersiz program\u0131na ba\u015flamadan \u00f6nce her zaman bir sa\u011fl\u0131k uzman\u0131na veya kalifiye bir e\u011fitmene dan\u0131\u015fman\u0131z \u00f6nerilir.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-38f8a8b\" data-id=\"38f8a8b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2dfa2b8 elementor-widget elementor-widget-image\" data-id=\"2dfa2b8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29.jpg\" class=\"attachment-large size-large wp-image-2121\" alt=\"\" srcset=\"https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29.jpg 800w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29-300x300.jpg 300w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29-150x150.jpg 150w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29-768x768.jpg 768w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29-90x90.jpg 90w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-29-670x670.jpg 670w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eac2e29 elementor-widget elementor-widget-image\" data-id=\"eac2e29\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27.jpg\" class=\"attachment-large size-large wp-image-2119\" alt=\"\" srcset=\"https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27.jpg 800w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27-300x300.jpg 300w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27-150x150.jpg 150w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27-768x768.jpg 768w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27-90x90.jpg 90w, https:\/\/pilatesco.com.tr\/wp-content\/uploads\/2023\/05\/Basliksiz-27-670x670.jpg 670w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Post\u00fcr D\u00fczeltici Egzersizler Duru\u015f d\u00fczeltici egzersizler, v\u00fccut uyumunu iyile\u015ftirmek ve yayg\u0131n post\u00fcral dengesizlikleri d\u00fczeltmek i\u00e7in tasarlanm\u0131\u015f bir dizi hareket ve esnemedir. Bu egzersizler, zay\u0131f b\u00f6lgeleri g\u00fc\u00e7lendirmek ve s\u0131k\u0131 olanlar\u0131 uzatmak i\u00e7in belirli kaslar\u0131 hedefler, sonu\u00e7ta duru\u015fu iyile\u015ftirmeye ve ili\u015fkili a\u011fr\u0131 veya rahats\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olur. Yayg\u0131n olarak \u00f6nerilen bir egzersiz, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-2027","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=\/wp\/v2\/pages\/2027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2027"}],"version-history":[{"count":7,"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=\/wp\/v2\/pages\/2027\/revisions"}],"predecessor-version":[{"id":2156,"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=\/wp\/v2\/pages\/2027\/revisions\/2156"}],"wp:attachment":[{"href":"https:\/\/pilatesco.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}