{"id":1144,"date":"2024-10-12T14:08:04","date_gmt":"2024-10-12T11:08:04","guid":{"rendered":"https:\/\/www.akrep.com\/blog\/?p=1144"},"modified":"2024-10-12T14:08:04","modified_gmt":"2024-10-12T11:08:04","slug":"masabasi-egzersizleri","status":"publish","type":"post","link":"https:\/\/www.akrep.com\/blog\/spor-outdoor\/masabasi-egzersizleri","title":{"rendered":"Masaba\u015f\u0131 Egzersizleri"},"content":{"rendered":"<p><a title=\"Sa\u011fl\u0131k Bak\u0131m Kozmetik\" href=\"https:\/\/www.akrep.com\/saglik-bakim-kozmetik\" target=\"_blank\" rel=\"noopener\">Sa\u011fl\u0131k<\/a> konusunda hassas bir home-office \u00e7al\u0131\u015fan\u0131ysan\u0131z s\u00fcrekli oturmaktan ve hareketsiz ge\u00e7en saatlerden \u015fikayet\u00e7isiniz demektir. Ancak sizin i\u00e7in iyi bir haberimiz var. Bu yaz\u0131da anlatt\u0131\u011f\u0131m\u0131z <strong>masaba\u015f\u0131 egzersizleri<\/strong> sayesinde siz de \u00e7al\u0131\u015f\u0131rken verdi\u011finiz molalarda zinde kalmak i\u00e7in egzersiz yapabilirsiniz. Boyun, kar\u0131n ve bacak gibi v\u00fccudun \u00e7e\u015fitli yerlerini \u00e7al\u0131\u015ft\u0131racak bu egzersizler ile profesyonel hayat\u0131n\u0131za sa\u011fl\u0131k katmaya ne dersiniz? \u0130\u015fte, detaylar\u0131yla <strong>masaba\u015f\u0131 egzersiz<\/strong> \u00e7e\u015fitleri!<\/p>\n<h2>Masaba\u015f\u0131 Boyun Egzersizleri<\/h2>\n<p><strong>Masaba\u015f\u0131nda egzersiz<\/strong> konulu bu yaz\u0131da ilk k\u0131sm\u0131 boyun b\u00f6lgesine ay\u0131r\u0131yoruz. A\u015fa\u011f\u0131daki listede <strong>masaba\u015f\u0131 boyun egzersizleri<\/strong>nin nas\u0131l yap\u0131laca\u011f\u0131n\u0131 g\u00f6rebilirsiniz.<\/p>\n<ul>\n<li>Sa\u011fa ve sola do\u011fru hafif\u00e7e ba\u015f\u0131n\u0131z\u0131 \u00e7evirin, bu s\u0131rada omuzlar\u0131n\u0131z\u0131 rahat b\u0131rak\u0131n.<\/li>\n<li>Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a \u00f6ne ve arkaya e\u011fin, \u00e7eneyi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru getirin ve ard\u0131ndan ba\u015f\u0131n\u0131z\u0131 geriye do\u011fru kald\u0131r\u0131n.<\/li>\n<li>Ba\u015f\u0131n\u0131z\u0131 sa\u011f omzunuza do\u011fru e\u011fin ve bu pozisyonda birka\u00e7 saniye bekleyin.<\/li>\n<li>Ayn\u0131 i\u015flemi di\u011fer taraf i\u00e7in de tekrarlay\u0131n.<\/li>\n<li>\u00c7enenizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru hafif\u00e7e \u00e7ekin ve bu pozisyonda birka\u00e7 saniye bekleyin.<\/li>\n<li>Ard\u0131ndan ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 kald\u0131r\u0131n.<\/li>\n<li>Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a sa\u011fa ve sola do\u011fru \u00e7evirin, bu s\u0131rada omuzlar\u0131n\u0131z\u0131 sabit tutun.<\/li>\n<li>Ba\u015f\u0131n\u0131z\u0131 sa\u011fa do\u011fru e\u011fin, kulak omuzun \u00fczerine gelecek \u015fekilde bir s\u00fcre bekleyin.<\/li>\n<li>Ard\u0131ndan ayn\u0131 i\u015flemi sola do\u011fru tekrarlay\u0131n.<\/li>\n<li>S\u0131rt \u00fcst\u00fc oturun veya ayakta durun.<\/li>\n<li>Ellerinizi s\u0131rt\u0131n\u0131z\u0131n arkas\u0131nda birle\u015ftirin ve omuzlar\u0131n\u0131z\u0131 geriye do\u011fru \u00e7ekin.<\/li>\n<\/ul>\n<p>T\u00fcm bu egzersizleri d\u00fczenli olarak yapmak, masaba\u015f\u0131nda ge\u00e7irilen uzun saatlerin neden oldu\u011fu kas gerilimini ve boyun a\u011fr\u0131lar\u0131n\u0131 azaltabilir. Ancak a\u011fr\u0131lar\u0131n\u0131z devam ediyorsa veya \u015fiddetleniyorsa bir sa\u011fl\u0131k profesyoneli ile g\u00f6r\u00fc\u015fmekte de yarar olacakt\u0131r.<\/p>\n<h2>Masaba\u015f\u0131 Omuz Egzersizleri<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-1148\" src=\"https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi-1024x683.jpeg\" alt=\"Masaba\u015f\u0131 Omuz Egzersizleri\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi-1024x683.jpeg 1024w, https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi-300x200.jpeg 300w, https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi-768x512.jpeg 768w, https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi.jpeg 1200w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Masaba\u015f\u0131 Omuz Egzersizleri<\/strong> ise \u015f\u00f6yle:<\/p>\n<ul>\n<li>Dirseklerinizi b\u00fck\u00fcn ve ellerinizi masan\u0131n \u00fczerine koyun.<\/li>\n<li>Omuzlar\u0131n\u0131z\u0131 hafif\u00e7e \u00e7evirerek b\u00fcy\u00fck daireler \u00e7izin. \u00d6nce saat y\u00f6n\u00fcnde, sonra saat y\u00f6n\u00fcn\u00fcn tersine hareket edin.<\/li>\n<li>Rahat bir oturu\u015f pozisyonunda ellerinizi serbest b\u0131rak\u0131n.<\/li>\n<li>Omuzlar\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 do\u011fru kald\u0131r\u0131n, bir s\u00fcre yukar\u0131da tutun ve ard\u0131ndan a\u015fa\u011f\u0131 b\u0131rak\u0131n.<\/li>\n<li>Sa\u011f kolunuzu v\u00fccudunuz \u00f6n\u00fcnde getirin ve sol elinizle sa\u011f dirse\u011finizi hafif\u00e7e \u00e7ekerek sa\u011f omuzunuzu gerin.<\/li>\n<li>Ayn\u0131 i\u015flemi di\u011fer tarafta da tekrarlay\u0131n.<\/li>\n<li>Sa\u011f kolunuzu ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcnden sola do\u011fru uzat\u0131n.<\/li>\n<li>Sol elinizle sa\u011f kolunuzu hafif\u00e7e \u00e7ekerek omuz ve \u00fcst s\u0131rt b\u00f6lgenizi gerin.<\/li>\n<li>Di\u011fer tarafta da ayn\u0131 i\u015flemi tekrarlay\u0131n.<\/li>\n<li>Dirseklerinizi b\u00fck\u00fcn ve ellerinizi serbest b\u0131rak\u0131n.<\/li>\n<li>Omuzlar\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 do\u011fru kald\u0131r\u0131n, kulaklar\u0131n\u0131za kadar \u00e7ekin.<\/li>\n<li>Bir s\u00fcre bu pozisyonda tutun, sonra omuzlar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 b\u0131rak\u0131n.<\/li>\n<li>Ellerinizi masan\u0131n \u00fczerine koyun.<\/li>\n<li>Omuzlar\u0131n\u0131z\u0131 yava\u015f\u00e7a sa\u011fa ve sola do\u011fru d\u00f6nd\u00fcr\u00fcn.<\/li>\n<\/ul>\n<p>Omuzlar\u0131n ard\u0131ndansa s\u0131rada kar\u0131n var. Bakal\u0131m oturdu\u011funuz yerden yapabilece\u011finiz <strong>masaba\u015f\u0131 kar\u0131n egzersizleri<\/strong> nelermi\u015f.<\/p>\n<h2>Masaba\u015f\u0131 Kar\u0131n Egzersizleri<\/h2>\n<p><strong>Masaba\u015f\u0131nda yap\u0131lacak egzersizler<\/strong> aras\u0131nda kar\u0131n b\u00f6lgesini \u00e7al\u0131\u015ft\u0131ranlar da var. Okumaya devam edin!<\/p>\n<ul>\n<li>S\u0131rt\u0131n\u0131z dik bir \u015fekilde oturun.<\/li>\n<li>Ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na koyun veya \u00e7aprazlay\u0131n.<\/li>\n<li>Nefes alarak kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a \u00f6ne do\u011fru e\u011fin.<\/li>\n<li>Omuzlar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131 tutun.<\/li>\n<li>Ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li>\n<li>Sandalyenin kenar\u0131na oturun.<\/li>\n<li>Ellerinizi yan\u0131n\u0131zdaki sandalyeye koyun.<\/li>\n<li>Nefes alarak bacaklar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde yukar\u0131 kald\u0131r\u0131n.<\/li>\n<li>Bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a indirin, ancak yere de\u011fdirmeden birka\u00e7 santimetre y\u00fckseklikte tutun.<\/li>\n<li>Ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li>\n<li>S\u0131rt\u0131n\u0131z dik bir \u015fekilde oturun.<\/li>\n<li>Ayaklar\u0131n\u0131z\u0131 yere koyun veya kald\u0131r\u0131n.<\/li>\n<li>Ellerinizi birle\u015ftirin ve v\u00fccudunuzu bir tarafa do\u011fru d\u00f6nd\u00fcr\u00fcn.<\/li>\n<li>Di\u011fer tarafa d\u00f6n\u00fcn ve bu \u015fekilde devam edin.<\/li>\n<li>Sandalyede oturun ve s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun.<\/li>\n<li>Ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na koyun.<\/li>\n<li>Sa\u011f dizinizi sola do\u011fru kald\u0131r\u0131n ve ayn\u0131 anda sol dirse\u011finizi sa\u011f dizinizle bulu\u015fturun.<\/li>\n<li>Di\u011fer baca\u011f\u0131 ve dirse\u011fi de\u011fi\u015ftirerek devam edin.<\/li>\n<li>Masa \u00fczerine ellerinizi koyun ve ayaklar\u0131n\u0131z\u0131 geriye do\u011fru uzat\u0131n.<\/li>\n<li>V\u00fccudunuz d\u00fcz bir \u00e7izgi olu\u015fturacak \u015fekilde durun.<\/li>\n<li>Kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131karak bu pozisyonda bir s\u00fcre tutun.<\/li>\n<\/ul>\n<h2>Masaba\u015f\u0131 S\u0131rt Egzersizleri<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-1147\" src=\"https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi2-1024x683.jpeg\" alt=\"Masaba\u015f\u0131 s\u0131rt egzersizleri\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi2-1024x683.jpeg 1024w, https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi2-300x200.jpeg 300w, https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi2-768x512.jpeg 768w, https:\/\/www.akrep.com\/blog\/icerik\/uploads\/2023\/12\/masabasi2.jpeg 1200w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\u0130ster tek ba\u015f\u0131n\u0131za ister ofis arkada\u015flar\u0131n\u0131zla birlikte <strong>masaba\u015f\u0131 s\u0131rt egzersizleri<\/strong> yaparak t\u00fcm g\u00fcn oturarak yordu\u011funuz s\u0131rt\u0131n\u0131z\u0131 bir nebze olsun rahatlatabilirsiniz. Yapabilece\u011finiz hareketlerden baz\u0131lar\u0131n\u0131 a\u015fa\u011f\u0131da g\u00f6rmek m\u00fcmk\u00fcn.<\/p>\n<ul>\n<li>Oturdu\u011funuz koltu\u011fa s\u0131rt\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde yerle\u015ftirin.<\/li>\n<li>Ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na koyun ve omuzlar\u0131n\u0131z\u0131 geriye do\u011fru itmeye \u00e7al\u0131\u015f\u0131n.<\/li>\n<li>Bu pozisyonda birka\u00e7 saniye bekleyin ve ard\u0131ndan rahatlay\u0131n.<\/li>\n<li>Bu hareketi tekrarlay\u0131n.<\/li>\n<li>Oturdu\u011funuz sandalyede s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun.<\/li>\n<li>Omuzlar\u0131n\u0131z\u0131 sabit tutarak, \u00fcst v\u00fccudunuzu sa\u011fa ve sola do\u011fru d\u00f6nd\u00fcr\u00fcn.<\/li>\n<li>Her y\u00f6ne d\u00f6nerken birka\u00e7 saniye bekleyin.<\/li>\n<li>Bu hareketi kontroll\u00fc bir \u015fekilde tekrarlay\u0131n.<\/li>\n<li>S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun ve ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na koyun.<\/li>\n<li>Nefes alarak s\u0131rt\u0131n\u0131z\u0131 gerin, ard\u0131ndan v\u00fccudunuzu sa\u011fa ve sola do\u011fru e\u011fin.<\/li>\n<li>Her iki y\u00f6ne e\u011filirken kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n.<\/li>\n<li>Bu hareketi tekrarlay\u0131n.<\/li>\n<li>Oturdu\u011funuz sandalyede s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 yanlara do\u011fru kald\u0131r\u0131n, sonra \u00f6ne do\u011fru uzat\u0131n.<\/li>\n<li>Bu esnada s\u0131rt\u0131n\u0131z\u0131 gererek omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 birbirine yakla\u015ft\u0131r\u0131n.<\/li>\n<li>Bu pozisyonda birka\u00e7 saniye bekleyin, sonra rahatlay\u0131n ve tekrarlay\u0131n.<\/li>\n<li>Sandalyede oturun ve s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun.<\/li>\n<li>Her iki elinizi de yana do\u011fru uzatarak, omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 birbirine yakla\u015ft\u0131r\u0131n.<\/li>\n<li>Bu pozisyonda birka\u00e7 saniye bekleyin, ard\u0131ndan ellerinizi serbest b\u0131rak\u0131n.<\/li>\n<li>Hareketi tekrarlay\u0131n.<\/li>\n<\/ul>\n<p>\u0130\u015fte, <strong>masaba\u015f\u0131nda egzersiz hareketleri<\/strong>nden en \u00e7ok denenenlerden baz\u0131lar\u0131n\u0131 sizin i\u00e7in s\u0131ralad\u0131k. Ancak unutmay\u0131n ki herhangi bir egzersize ba\u015flamadan \u00f6nce doktorunuza veya uzman bir antren\u00f6re dan\u0131\u015fman\u0131z \u00f6nemlidir. \u00d6zellikle var olan bir sa\u011fl\u0131k sorununuz varsa. \u015eimdiden sa\u011fl\u0131kl\u0131 g\u00fcnler!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131k konusunda hassas bir home-office \u00e7al\u0131\u015fan\u0131ysan\u0131z s\u00fcrekli oturmaktan ve hareketsiz ge\u00e7en saatlerden \u015fikayet\u00e7isiniz demektir. Ancak sizin i\u00e7in iyi bir haberimiz var. Bu yaz\u0131da anlatt\u0131\u011f\u0131m\u0131z masaba\u015f\u0131 egzersizleri sayesinde siz de \u00e7al\u0131\u015f\u0131rken verdi\u011finiz molalarda zinde kalmak i\u00e7in egzersiz yapabilirsiniz. Boyun, kar\u0131n ve bacak gibi v\u00fccudun \u00e7e\u015fitli yerlerini \u00e7al\u0131\u015ft\u0131racak bu egzersizler ile profesyonel hayat\u0131n\u0131za sa\u011fl\u0131k katmaya ne dersiniz? [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[36],"class_list":["post-1144","post","type-post","status-publish","format-standard","hentry","category-spor-outdoor","tag-ipuclari"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Masaba\u015f\u0131 Egzersizleri - Akrep Blog<\/title>\n<meta name=\"description\" content=\"Masa ba\u015f\u0131 egzersizleri Akrep Blog\u2019da. 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