G\u00f6bek Eriten Diyet & Egrersizler\tPek \u00e7ok ki\u015fi yaz\u0131n hala istedi\u011fi formda olamamaktan \u015fikayet\u00e7i. Baz\u0131 ki\u015filer biraz zay\u0131flad\u0131ysa bile istedi\u011fi yerlerden (g\u00f6bek, bel, basen) incelememekten yak\u0131n\u0131yor. normal diyet programlar\u0131nda ki\u015filer zay\u0131flasa bile \u00e7o\u011fu ki\u015fide daha \u00e7ok y\u00fcz b\u00f6lgesi inceliyor. Ama a\u015f\u0131r\u0131 ya\u011fl\u0131 b\u00f6lgelerde pek incelme olmuyor.Sizlere 3 haftada, \u00f6zellikle g\u00f6bek-bel b\u00f6lgesinden incelmeyi de sa\u011flayacak \u00f6zel bir program verece\u011fim. Ancak \u00f6ncelikle \u015fu noktay\u0131 vurgulayay\u0131m:\u00a0Sadece diyetle b\u00f6lgesel zay\u0131flama tam olmaz. Beraberinde \u00f6zel egzersiz ve baz\u0131 \u00f6zel bitkisel m\u00f6n\u00fcler gerekir. Bu program\u0131 3 hafta uygulay\u0131n, 21’inci g\u00fcn\u00fcn sonunda m\u00fcthi\u015f incelmeyi hayretle g\u00f6receksiniz.Mekik hareketiDizlerimiz biti\u015fik ve ayaklar\u0131m\u0131z birbirine paralel \u015fekilde tabanlar\u0131 yeri g\u00f6sterirken iki elimizi enseye koyup h\u0131zl\u0131 h\u0131zl\u0131, s\u0131k s\u0131k ve kesik kesik hareketlerle karn\u0131m\u0131z ac\u0131yana kadar sabah ve ak\u015fam elli\u015fer kez bu hareketi yap\u0131yoruz. Bu hareket \u00f6zellikle kar\u0131n b\u00f6lgesindeki kaslar\u0131 kuvvetlendirir, ya\u011f dokusunu harekete ge\u00e7irir ve ya\u011flar\u0131n yanmas\u0131na yard\u0131mc\u0131 olur.Sopal\u0131 hareketBu harekette de bir sopay\u0131 ense k\u00f6k\u00fcm\u00fcze al\u0131p iki elimizi ge\u00e7iriyoruz. Ayaklar\u0131m\u0131z\u0131 yere sa\u011flam bas\u0131p s\u00fcratli bir \u015fekilde sa\u011fa ve sola do\u011fru daha \u00e7ok kal\u00e7adan yukar\u0131s\u0131n\u0131 h\u0131zl\u0131 bir \u015fekilde d\u00f6nd\u00fcrerek birka\u00e7 Dakikada bu hareketleri yap\u0131yoruz. Bu haraket karn\u0131n yan taraf\u0131ndaki kaslar\u0131n \u015fekillenmesi ve g\u00f6be\u011fin erimesini sa\u011flar.Bel kaslar\u0131 i\u00e7in mekikBir taraftaki kolumuzu, b\u00fck\u00fclm\u00fc\u015f olan di\u011fer taraftaki dizimize do\u011fru hafif\u00e7e, s\u0131k s\u0131k ve seri hareketlerle yak\u0131nla\u015ft\u0131rmaya \u00e7al\u0131\u015f\u0131yoruz. Bu hareketi de birka\u00e7 Dakika dayanabildi\u011fimiz kadar yapmaya gayret ediyoruz. Daha sonra di\u011fer taraftaki aya\u011f\u0131m\u0131z\u0131 ve kolumuzu de\u011fi\u015ftiriyoruz. Bu hareket karn\u0131n yan taraf\u0131na do\u011fru olan kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in yararl\u0131d\u0131r.Haftan\u0131n tek G\u00fcnleri bunlar\u0131 yiyinKalkar kalkmaz: 1 bardak \u0131l\u0131k ball\u0131 limonlu Su (i\u00e7ine yar\u0131m tatl\u0131 ka\u015f\u0131\u011f\u0131 Bal, 10 damla Limon konacak).Sabah sporu: 35 \u2013 40 dakika tempolu y\u00fcr\u00fcy\u00fc\u015f yap\u0131n. Bol ter atmaya gayret edin. Ard\u0131ndan foto\u011fraftaki gibi 15-20 dakika spor.Du\u015f: Ham ipek kese veya kabak lifi ile 5 dakika f\u0131r\u00e7alar gibi g\u00f6bek, basen, popo, bel sert\u00e7e f\u0131r\u00e7alanacak. 5 dakika kadar susam ya\u011f\u0131, kekik ya\u011f\u0131, biberiye ya\u011f\u0131, melisa ya\u011f\u0131 ile ayn\u0131 b\u00f6lgeye masaj yap\u0131lacak.Kahvalt\u0131: 1 adet kabuklu ye\u015fil elma, 1 adet sert \u015feftaliAra: 2 parmak taze dil peyniri yiyebilirsiniz.\u00d6\u011fle: 1 porsiyon \u0131zgara tavuk (deri\u015fiz), bol rokal\u0131 ye\u015fil salata (taze so\u011fanl\u0131).Ara(saat 15.00): 3-4 yulafl\u0131 bisk\u00fcviAra(saat 17.30): 1 adet ye\u015fil elma.Ak\u015fam: 4-5 ka\u015f\u0131k zeytinya\u011fl\u0131 fasulye (az ya\u011fl\u0131), 1 dilim tam Ekmek, mevsim salatas\u0131.Gece: 1 bardak \u015fekersiz tar\u00e7\u0131nl\u0131 \u0131l\u0131k light s\u00fct. 3-4 fincan rezene \u00e7ay\u0131, ye\u015fil \u00e7ay, m\u0131s\u0131r p\u00fcsk\u00fcl\u00fc, kiraz, avakado yapra\u011f\u0131 kar\u0131\u015f\u0131m \u00e7ay\u0131 i\u00e7ilecek.Yasaklar- Kolal\u0131, \u015fekerli i\u00e7ecekler- K\u0131zartma- Hayvansal kat\u0131 ya\u011flar (tereya\u011f\u0131, kaymak, ya\u011fl\u0131 \u015fark\u00fcteriler, yumurtan\u0131n sar\u0131s\u0131, ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri, ya\u011fl\u0131 etler, tavuk \u2013 bal\u0131k derisi, tam ya\u011fl\u0131 s\u00fct)- Alkol (\u00f6zellikle bira)- Beyaz un,- Beyaz \u015feker- Do\u011fum kool haplar\u0131- A\u015f\u0131r\u0131 g\u00fcnd\u00fcz uykusu- \u00c7ikolata- Ya\u011fl\u0131 \u00e7erezler- CipsZay\u0131flat\u0131c\u0131 \u00e7ay\u0131 elinizden d\u00fc\u015f\u00fcrmeyinBir su barda\u011f\u0131 i\u00e7in 1-2 adet avakado yapra\u011f\u0131, 1 \u00e7ay ka\u015f\u0131\u011f\u0131 ye\u015fil \u00e7ay, k\u00fc\u00e7\u00fck bir tutam kiraz sap\u0131 ve m\u0131s\u0131r p\u00fcsk\u00fcl\u00fc, 1 \u00e7ay ka\u015f\u0131\u011f\u0131 rezene tohumu sadece 1-2 dakika kaynat\u0131lacak ve hafif\u00e7e fokurdad\u0131ktan sonra 3-4 dakika demlenmeye b\u0131rak\u0131lacak. Sonras\u0131nda \u015feker veya tatland\u0131r\u0131c\u0131 eklenmeyecek sadece \u00e7ok ince bir dilim Limonla i\u00e7ilecek. Yemeklerden biraz sonra da i\u00e7ebilirsiniz. Ak\u015fam m\u00fcmk\u00fcn oldu\u011funca erken yenilecek. Sabah ise erken kalkmak \u00f6nemli \u00e7\u00fcnk\u00fc erken kalkt\u0131\u011f\u0131n\u0131zda metabolizma h\u0131zlan\u0131r, sabah sporu ise v\u00fccudu canland\u0131r\u0131r, harekete ge\u00e7irir.Makale : Ender Sara\u00e7<\/p>\n","protected":false},"excerpt":{"rendered":"
G\u00f6bek Eriten Diyet & Egrersizler Pek \u00e7ok ki\u015fi yaz\u0131n hala istedi\u011fi formda olamamaktan \u015fikayet\u00e7i. Baz\u0131 ki\u015filer biraz zay\u0131flad\u0131ysa bile istedi\u011fi yerlerden (g\u00f6bek, bel, basen) incelememekten yak\u0131n\u0131yor. normal diyet programlar\u0131nda ki\u015filer zay\u0131flasa bile \u00e7o\u011fu ki\u015fide daha \u00e7ok y\u00fcz b\u00f6lgesi inceliyor. Ama a\u015f\u0131r\u0131 ya\u011fl\u0131 b\u00f6lgelerde pek incelme olmuyor.Sizlere 3 haftada, \u00f6zellikle g\u00f6bek-bel b\u00f6lgesinden incelmeyi de sa\u011flayacak \u00f6zel bir program verece\u011fim. Ancak \u00f6ncelikle[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":[229],"tags":[929],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1906"}],"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=1906"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1906\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=1906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=1906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=1906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}