G\u00fcn boyu, yo\u011fun bir tempoda \u00e7al\u0131\u015f\u0131rken gerilen v\u00fccut kaslar\u0131n\u0131 rahatlatmak i\u00e7in, sadece d\u00f6rt dakikan\u0131z\u0131 ay\u0131rman\u0131z yeterli.1. dakika: BacaklarV\u00fccudunuzdaki gerginli\u011fi azaltmak i\u00e7in, yapaca\u011f\u0131n\u0131z egzersizlerde evinizdeki ya da i\u015f yerinizdeki herhangi bir sandalyenin \u00fczerine sol baca\u011f\u0131n\u0131z\u0131 yerle\u015ftirin. V\u00fccudunuzun belden yukar\u0131s\u0131n\u0131, s\u0131rt\u0131n\u0131z d\u00fcz bir pozisyonda olacak \u015fekilde \u00f6ne do\u011fru e\u011fin. Kal\u00e7alar\u0131n\u0131z\u0131 da geriye do\u011fu Al\u0131n ve ayaklar\u0131n\u0131z\u0131 olabildi\u011fince gerin. 30 saniye bu pozisyonda kal\u0131n ve ayn\u0131 egzersizi sa\u011f aya\u011f\u0131n\u0131za da uygulay\u0131n.2.dakika: G\u00f6\u011f\u00fcs kaslar\u0131G\u00fcn boyu bilgisayar kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015f\u0131p, Telefonla konu\u015fmak, v\u00fccuda zarar veren hareketlerin ba\u015f\u0131nda geliyor. S\u0131k\u0131\u015fan g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 gev\u015fetmek i\u00e7in, sol aya\u011f\u0131n\u0131z\u0131 sa\u011f aya\u011f\u0131n\u0131z\u0131n iki ad\u0131m \u00f6n\u00fcne do\u011fru at\u0131n. Kollar\u0131n\u0131z\u0131 g\u00f6\u011f\u00fcs hizas\u0131nda olmak \u00fczere gergin bir \u015fekilde yukar\u0131 kald\u0131r\u0131n. Kollar\u0131n\u0131z\u0131 omuz hizas\u0131n\u0131n a\u015fa\u011f\u0131 seviyesine gelecek \u015fekilde geriye uzat\u0131n. Avu\u00e7 i\u00e7lerinizin yere do\u011fru bakmas\u0131na \u00f6zen g\u00f6sterin. Derin bir nefes al\u0131p verin. Bu pozisyonda 30 saniye kal\u0131n.3. dakika: S\u0131rt b\u00f6lgesiG\u00fcn\u00fcn yo\u011fun \u00e7al\u0131\u015fma saatlerinde, v\u00fccudun yorgunlu\u011fa kar\u015f\u0131 en fazla m\u00fccadele eden b\u00f6lgesi, k\u00fcrek kemikleri aras\u0131ndaki s\u0131rt kaslar\u0131d\u0131r. Sandalyenizin, s\u0131rt\u0131n\u0131z\u0131 yaslad\u0131\u011f\u0131n\u0131z b\u00f6l\u00fcm\u00fcn \u00fcst k\u00f6\u015felerinden, 90 derece e\u011filerek ellerinizle \u00e7aprazlama tutun. Ba\u015f\u0131n\u0131z\u0131 sa\u011f kolunuzun alt\u0131na do\u011fru indirirken nefesinizi yerin ve k\u00fcrek kemiklerinin birbirinden ayr\u0131ld\u0131\u011f\u0131n\u0131 hissederken 30 saniye kadar bekleyin. Sonra kollar\u0131n konumunu de\u011fi\u015ftirerek tersini uygulay\u0131n.4. dakika: Boyun kaslar\u0131Yorgunluktan kas\u0131lm\u0131\u015f ense ve omuz kaslar\u0131, G\u00fcn i\u00e7inde ba\u015f a\u011fr\u0131lar\u0131na neden olabilir. Ba\u015f ve ense kaslar\u0131ndaki gerilimi azaltmak i\u00e7in, ayakta dik dururken omuzlar\u0131n\u0131z\u0131 gev\u015fetin. Ba\u015f\u0131n\u0131z\u0131 sa\u011fa, \u00e7enenizi omzunuza gelecek \u015fekilde \u00e7evirirken derin nefes al\u0131n. \u00c7enenizi a\u015fa\u011f\u0131 do\u011fru indirerek sola do\u011fru d\u00f6nd\u00fcr\u00fcrken, sa\u011f elinizle ba\u015f\u0131n\u0131z\u0131n \u00fczerinden hafif\u00e7e bast\u0131r\u0131r\u0131n. Son noktada 30 saniye kadar durun\u2026 Sonra tersini uygulay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"
G\u00fcn boyu, yo\u011fun bir tempoda \u00e7al\u0131\u015f\u0131rken gerilen v\u00fccut kaslar\u0131n\u0131 rahatlatmak i\u00e7in, sadece d\u00f6rt dakikan\u0131z\u0131 ay\u0131rman\u0131z yeterli.1. dakika: BacaklarV\u00fccudunuzdaki gerginli\u011fi azaltmak i\u00e7in, yapaca\u011f\u0131n\u0131z egzersizlerde evinizdeki ya da i\u015f yerinizdeki herhangi bir sandalyenin \u00fczerine sol baca\u011f\u0131n\u0131z\u0131 yerle\u015ftirin. V\u00fccudunuzun belden yukar\u0131s\u0131n\u0131, s\u0131rt\u0131n\u0131z d\u00fcz bir pozisyonda olacak \u015fekilde \u00f6ne do\u011fru e\u011fin. Kal\u00e7alar\u0131n\u0131z\u0131 da geriye do\u011fu Al\u0131n ve ayaklar\u0131n\u0131z\u0131 olabildi\u011fince gerin. 30 saniye bu pozisyonda[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[22524],"tags":[29016,29022,29027,29019],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/15329"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=15329"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/15329\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=15329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=15329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=15329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}