{"id":3114,"date":"2023-12-07T10:10:56","date_gmt":"2023-12-07T07:10:56","guid":{"rendered":"https:\/\/arttmodernmiami.com\/?p=3114"},"modified":"2023-12-07T10:12:03","modified_gmt":"2023-12-07T07:12:03","slug":"calisthenic-yoga","status":"publish","type":"post","link":"https:\/\/arttmodernmiami.com\/tr\/3114\/calisthenic-yoga\/","title":{"rendered":"Kalistenik Yoga"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"945\" height=\"978\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7.png\" alt=\"\" class=\"wp-image-3116\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7.png 945w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7-290x300.png 290w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7-768x795.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7-150x155.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7-300x310.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-7-696x720.png 696w\" sizes=\"(max-width: 945px) 100vw, 945px\" \/><\/figure>\n\n\n\n<p>Egzersiz dendi\u011finde akl\u0131m\u0131za spor salonlar\u0131, \u00e7e\u015fit \u00e7e\u015fit v\u00fccut \u00e7al\u0131\u015ft\u0131ran alet ile yap\u0131lan\u00a0<a href=\"https:\/\/www.skechers.com.tr\/blog\/evde-kardiyo-nasil-yapilir\/\">kardiyo<\/a>\u00a0antrenmanlar\u0131, a\u011f\u0131rl\u0131k programlar\u0131 gelebiliyor.\u00a0Etkili bir antrenman i\u00e7in illa \u00e7ok say\u0131da alete, spor arac\u0131na, a\u011f\u0131rl\u0131klara gerek yok. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kullanarak da egzersiz yapabilir hatta forma girebilirsiniz. Bunu \u015fahsen kendim deneyimledi\u011fim i\u00e7in fark\u0131n\u0131 \u00e7ok net g\u00f6rd\u00fcm. Son zamanlarda ald\u0131\u011f\u0131m e\u011fitimlerle birle\u015ftirdi\u011fim bir antrenman program\u0131 sunuyorum. Kalistenik antrenman + Yoga. Peki, bu ikilinin ili\u015fkisi nedir? ?<\/p>\n\n\n\n<p>Uzun s\u00fcredir yoga yapan biri olarak, esneklik ve v\u00fccut diren\u00e7li\u011fi d\u0131\u015f\u0131nda kuvvetimin y\u00fckseldi\u011fini fark ettim. \u00d6zellikle Amerika\u2019da ald\u0131\u011f\u0131m dersler ve workshoplar \u201ckendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131m\u0131z ile yapt\u0131\u011f\u0131m\u0131z spor, bizi daha diri daha sa\u011flam daha sa\u011fl\u0131kl\u0131 tutar\u201d, felsefesini bana \u00f6\u011fretti. Bunu en iyi sa\u011flayanlardan biri de, KAL\u0130STEN\u0130K (CAL\u0130STHEN\u0130CS) EGZERS\u0130Z.<\/p>\n\n\n\n<p>Yoga e\u011fitmeni olarak, yoga i\u00e7in \u015funu s\u00f6yleyebilirim ki; esneklik- Evet ve yoga duru\u015flar\u0131 kaslar\u0131n\u0131z\u0131 gerer ve hareket aral\u0131\u011f\u0131n\u0131z\u0131 art\u0131r\u0131r.&nbsp;Nefes al\u0131\u015f veri\u015fleri sayesinde v\u00fccuda hem dinginlik, hem de oksijenin kan\u0131n i\u00e7inde dola\u015fmas\u0131 ile zindelik kazand\u0131r\u0131r. Kalistenik egzersiz, herhangi bir ekipmana, spor salonuna gereksinim duymadan sadece v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ile diren\u00e7 olu\u015fturularak farkl\u0131 b\u00f6lgelerde \u00e7al\u0131\u015ft\u0131r\u0131lmas\u0131 gereken kaslar\u0131 kullanarak, birden \u00e7ok kas grubunu ayn\u0131 anda ve s\u00fcrekli \u00e7al\u0131\u015ft\u0131rarak kalp ritmini y\u00fckselterek kuvvet ve dayan\u0131kl\u0131l\u0131\u011f\u0131 birlikte geli\u015ftirir. Bu hareketlerin seri halinde yap\u0131lmas\u0131 ile ortaya \u00e7\u0131kan enerji ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in v\u00fccutta ciddi oranda ya\u011f yak\u0131m\u0131 ger\u00e7ekle\u015fece\u011finden kalistenik egzersiz yapanlar k\u0131sa s\u00fcrede kilo verebilirler. Power Yoga bunun en g\u00fczel \u00f6rneklerinden, sadece tek fark\u0131 tekrar set a\u015famas\u0131 yoga esnas\u0131nda pek fazla olmuyor.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"890\" height=\"1024\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-890x1024.png\" alt=\"\" class=\"wp-image-3117\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-890x1024.png 890w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-261x300.png 261w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-768x883.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-150x173.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-300x345.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8-696x801.png 696w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2023\/12\/image-8.png 945w\" sizes=\"(max-width: 890px) 100vw, 890px\" \/><\/figure>\n\n\n\n<p>Derslerime yogan\u0131n o dingin, i\u00e7imizi \u0131s\u0131tacak nefes \u00e7al\u0131\u015fmalar\u0131 ile ba\u015fl\u0131yorum. Egzersiz hareketlerinin i\u00e7ine nefesi ekleyerek, hem kaslar\u0131n uzay\u0131p esnemesini hem de hareketi birden fazla tekrar ederek dayan\u0131kl\u0131l\u0131\u011f\u0131, kuvveti artt\u0131r\u0131yorum. Yoga ak\u0131\u015flar\u0131 derse farkl\u0131 bir hareketlilik kat\u0131yor. Dersler tabii ki \u00f6\u011frencilerimin v\u00fccut yap\u0131lar\u0131na, isteklerine ya da o g\u00fcn ki modlar\u0131na g\u00f6re bile de\u011fi\u015febiliyor. Kalistenik egzersiz yaparken \u0131s\u0131nma ve so\u011fuma egzersizleri yap\u0131lmas\u0131 gerekir. Her ne kadar beden a\u011f\u0131rl\u0131\u011f\u0131 ile \u00e7al\u0131\u015fman\u0131n bizi yormayaca\u011f\u0131n\u0131 zannetsek de sonras\u0131nda kas a\u011fr\u0131s\u0131 \u00e7ekebiliriz. O y\u00fczden \u0131s\u0131nmay\u0131 ya y\u00fcr\u00fcy\u00fc\u015f, ko\u015fu ya da nefes egzersizleri ile yapabilirsiniz.<\/p>\n\n\n\n<p><strong>80 \/ 20 kural\u0131 nedir?<\/strong><\/p>\n\n\n\n<p>Fitness ve kilo y\u00f6netimi hedeflerine ula\u015fman\u0131n %80 beslenme ve %20 egzersize dayand\u0131\u011f\u0131n\u0131 ileri s\u00fcrmektedir. Buradaki fikir, egzersizin genel sa\u011fl\u0131k ve kas geli\u015fimi i\u00e7in \u00f6nemli olmas\u0131na ra\u011fmen, yediklerinizin kilo ve ya\u011f kayb\u0131 \u00fczerinde \u00e7ok daha b\u00fcy\u00fck bir etkiye sahip olmas\u0131d\u0131r.<\/p>\n\n\n\n<p>\u201cYoga; bedene, zihne ve ruha ekleme, enerji, g\u00fc\u00e7 ve g\u00fczellik katmak demektir.\u201d Amit Ray. Buna bir de kuvvet, diren\u00e7 egzersizlerini de ekledi\u011finizde, i\u015fte o zaman de\u011fi\u015fimi g\u00f6r\u00fcn!<\/p>\n\n\n\n<p>Melis GENCE Instagram: @melispurelife<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersiz dendi\u011finde akl\u0131m\u0131za spor salonlar\u0131, \u00e7e\u015fit \u00e7e\u015fit v\u00fccut \u00e7al\u0131\u015ft\u0131ran alet ile yap\u0131lan\u00a0kardiyo\u00a0antrenmanlar\u0131, a\u011f\u0131rl\u0131k programlar\u0131 gelebiliyor.\u00a0Etkili bir antrenman i\u00e7in illa \u00e7ok say\u0131da alete, spor arac\u0131na, a\u011f\u0131rl\u0131klara gerek yok. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kullanarak da egzersiz yapabilir hatta forma girebilirsiniz. Bunu \u015fahsen kendim deneyimledi\u011fim i\u00e7in fark\u0131n\u0131 \u00e7ok net g\u00f6rd\u00fcm. Son zamanlarda ald\u0131\u011f\u0131m e\u011fitimlerle birle\u015ftirdi\u011fim bir antrenman program\u0131 sunuyorum. Kalistenik [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68],"tags":[28,42,41],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","tr"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3114"}],"collection":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/comments?post=3114"}],"version-history":[{"count":2,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3114\/revisions"}],"predecessor-version":[{"id":3119,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3114\/revisions\/3119"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media\/3115"}],"wp:attachment":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media?parent=3114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/categories?post=3114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/tags?post=3114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}