{"id":9311,"date":"2024-09-03T23:48:38","date_gmt":"2024-09-03T23:48:38","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=9311"},"modified":"2024-09-03T23:48:38","modified_gmt":"2024-09-03T23:48:38","slug":"make-diy-wrist-and-ankle-weights-home-workout","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/tr\/life\/fitness-and-exercise\/make-diy-wrist-and-ankle-weights-home-workout\/","title":{"rendered":"Evde Antrenmanlar i\u00e7in Kendin Yap Bilek ve Ayak Bile\u011fi A\u011f\u0131rl\u0131klar\u0131"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Evde Antrenmanlar i\u00e7in Kendin Yap Bilek ve Ayak Bile\u011fi A\u011f\u0131rl\u0131klar\u0131 Nas\u0131l Yap\u0131l\u0131r<\/h2>\n\n<h3 class=\"wp-block-heading\">\u0130htiyac\u0131n\u0131z Olacak Malzemeler<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Ekipman\/Ara\u00e7lar:<\/strong>\n<ul>\n<li>Makas veya d\u00f6ner kesici<\/li>\n<li>Cetvel<\/li>\n<li>Kuma\u015f i\u015faretleme kalemi<\/li>\n<li>Diki\u015f i\u011fneleri<\/li>\n<li>\u00dct\u00fc<\/li>\n<li>Huni<\/li>\n<\/ul><\/li>\n<li><strong>Malzemeler:<\/strong>\n<ul>\n<li>1 kilo kuma\u015f<\/li>\n<li>60 cm 2,5 cm c\u0131rt c\u0131rt<\/li>\n<li>C\u0131rt c\u0131rt\u0131n\u0131z\u0131n rengiyle e\u015fle\u015fen iplik<\/li>\n<li>A\u011f\u0131rl\u0131kl\u0131 dolgu (pirin\u00e7, kum, vb.)<\/li>\n<\/ul><\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Ad\u0131m Ad\u0131m Talimatlar<\/h3>\n\n<h2 class=\"wp-block-heading\">1. Par\u00e7alar\u0131n\u0131z\u0131 kesin<\/h2>\n\n<p>Kilonuzdan d\u00f6rt par\u00e7a kuma\u015f kesin, her biri 38 cm x 12,5 cm \u00f6l\u00e7\u00fclerinde. 8 par\u00e7ay\u0131 7,5 cm uzunlu\u011funda c\u0131rt c\u0131rtlara kesin. Her c\u0131rt c\u0131rt par\u00e7as\u0131n\u0131n bir \u00e7ifti olacak \u015fekilde d\u00f6rt kancal\u0131 taraf ve d\u00f6rt ilmekli taraf\u0131n\u0131z olmal\u0131d\u0131r. Bunlar\u0131 daha sonra kullanmak \u00fczere bir kenara koyun.<\/p>\n\n<h2 class=\"wp-block-heading\">2. C\u0131rt C\u0131rt Yerle\u015fiminizi \u0130\u015faretleyin<\/h2>\n\n<p>A\u011f\u0131rl\u0131klar i\u00e7in kuma\u015f\u0131 dikmeden \u00f6nce, c\u0131rt c\u0131rt\u0131n\u0131z\u0131n nereye gidece\u011fini planlay\u0131n, b\u00f6ylece \u00f6nce tak\u0131labilir. Kuma\u015f\u0131n\u0131z\u0131 uzun kenarlar\u0131 yukar\u0131 ve a\u015fa\u011f\u0131 gelecek \u015fekilde, kuma\u015f y\u00fcz\u00fc yukar\u0131 bakacak \u015fekilde yerle\u015ftirin. Bir par\u00e7a kuma\u015f al\u0131n ve sol taraftan 1,25 cm \u00f6l\u00e7\u00fcn. Kuma\u015f i\u015faretleme kalemiyle bir \u00e7izgi \u00e7izin. Kuma\u015f par\u00e7as\u0131n\u0131n \u00fcst\u00fcnden 2,5 cm \u00f6l\u00e7\u00fcn ve bir \u00e7izgi \u00e7izin. Ba\u015fka bir kuma\u015f par\u00e7as\u0131 al\u0131n ve ayn\u0131 \u015fekilde \u00f6l\u00e7\u00fcn, ancak bu kez kuma\u015f\u0131n sa\u011f taraf\u0131nda, sol taraftan 1,25 cm ve \u00fcstten 2,5 cm uzakl\u0131kta bir \u00e7izgi \u00e7izin. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in di\u011fer iki kuma\u015f par\u00e7as\u0131 \u00fczerinde de yerle\u015ftirme \u00e7izgilerini tekrarlay\u0131n.<\/p>\n\n<h2 class=\"wp-block-heading\">3. C\u0131rt C\u0131rt\u0131n\u0131z\u0131 Sabitleyin<\/h2>\n\n<p>Bir par\u00e7a kancal\u0131 c\u0131rt c\u0131rt (p\u00fcr\u00fczl\u00fc taraf) al\u0131n ve sol taraftaki iki \u00e7izginin kesi\u015fti\u011fi yere yerle\u015ftirin, kesi\u015fti\u011fi yeri c\u0131rt c\u0131rt\u0131n sol \u00fcst taraf\u0131yla hizalay\u0131n. C\u0131rt c\u0131rt\u0131 kuma\u015fa sabitleyin. Di\u011fer kancal\u0131 c\u0131rt c\u0131rt par\u00e7an\u0131z\u0131 al\u0131n ve hemen ilk par\u00e7an\u0131n yan\u0131na yerle\u015ftirin. Bu c\u0131rt c\u0131rt par\u00e7as\u0131n\u0131 da sabitleyin. Bir par\u00e7a ilmekli bant (yumu\u015fak taraf) al\u0131n ve di\u011fer kuma\u015f par\u00e7as\u0131 \u00fczerindeki iki \u00e7izginin kesi\u015fti\u011fi yere yerle\u015ftirin, bu kesi\u015fti\u011fi yeri c\u0131rt c\u0131rt par\u00e7as\u0131n\u0131n sa\u011f \u00fcst k\u00f6\u015fesiyle hizalay\u0131n. Yan\u0131na ba\u015fka bir c\u0131rt c\u0131rt par\u00e7as\u0131 daha yerle\u015ftirin, sola. C\u0131rt c\u0131rt\u0131 sabitleyin. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in c\u0131rt c\u0131rt sabitlemeyi tekrarlay\u0131n.<\/p>\n\n<h2 class=\"wp-block-heading\">4. C\u0131rt C\u0131rt\u0131n\u0131z\u0131 Tak\u0131n<\/h2>\n\n<p>C\u0131rt c\u0131rt\u0131n\u0131z\u0131n rengiyle e\u015fle\u015fen ipli\u011fi kullanarak, c\u0131rt c\u0131rt\u0131n her par\u00e7as\u0131n\u0131n etraf\u0131n\u0131 dikin ve kuma\u015fa sabitleyin. Dikerken i\u011fneleri \u00e7\u0131kar\u0131n. Kuma\u015ftaki i\u015faretleri \u00e7\u0131kar\u0131n. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in c\u0131rt c\u0131rt dikmeyi tekrarlay\u0131n.<\/p>\n\n<h2 class=\"wp-block-heading\">5. Ana G\u00f6vdeyi Birle\u015ftirin<\/h2>\n\n<p>C\u0131rt c\u0131rt\u0131 sol tarafta olacak \u015fekilde kuma\u015f par\u00e7an\u0131z\u0131 yere serin, \u00f6n y\u00fcz yukar\u0131 bakacak \u015fekilde. Di\u011fer kuma\u015f par\u00e7an\u0131z\u0131 al\u0131n ve \u00fczerine, ters \u00e7evrilmi\u015f olarak, c\u0131rt c\u0131rt sa\u011f tarafta olacak \u015fekilde yerle\u015ftirin. Bir set c\u0131rt c\u0131rt bir tarafta, di\u011fer set di\u011fer tarafta olmal\u0131d\u0131r. Kuma\u015f\u0131n uzun kenarlar\u0131n\u0131 birlikte i\u011fneleyin ve 1,25 cm diki\u015f pay\u0131yla dikin. C\u0131rt c\u0131rtta diki\u015f yapmamaya dikkat edin ve ba\u015flang\u0131\u00e7ta ve biti\u015fte geri diki\u015f yap\u0131n. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in ana g\u00f6vdeyi yapmay\u0131 tekrarlay\u0131n.<\/p>\n\n<h2 class=\"wp-block-heading\">6. Orta Ay\u0131r\u0131c\u0131y\u0131 Dik<\/h2>\n\n<p>Ana g\u00f6vdeyi d\u00fcz taraf\u0131 yukar\u0131 gelecek \u015fekilde \u00e7evirin. \u0130yi \u00fct\u00fcleyin. Ortay\u0131 bulmak i\u00e7in ana g\u00f6vdeyi ikiye katlay\u0131n. Orta i\u015faretini yapmak i\u00e7in parmakla bast\u0131r\u0131n. Orta i\u015faretinin 1,25 cm sa\u011f\u0131na \u00f6l\u00e7\u00fcn ve bir \u00e7izgi yap\u0131n. Orta i\u015faretinin 1,25 cm soluna \u00f6l\u00e7\u00fcn ve ba\u015fka bir \u00e7izgi yap\u0131n. A\u011f\u0131rl\u0131k i\u00e7in bir ay\u0131r\u0131c\u0131 olu\u015fturmak \u00fczere bu iki \u00e7izgi boyunca dikin. Her diki\u015fin ba\u015f\u0131nda ve sonunda geri diki\u015f yapt\u0131\u011f\u0131n\u0131zdan emin olun. \u0130stedi\u011finiz g\u00f6r\u00fcn\u00fcme ba\u011fl\u0131 olarak burada uyumlu veya z\u0131t renkli iplik kullanabilirsiniz. Bitti\u011finde i\u015faretleri \u00e7\u0131kar\u0131n. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in orta ay\u0131r\u0131c\u0131y\u0131 yap\u0131n.<\/p>\n\n<h2 class=\"wp-block-heading\">7. Dolguyu Ekleyin<\/h2>\n\n<p>A\u011f\u0131rl\u0131\u011f\u0131n ana g\u00f6vdesini al\u0131n ve bir taraf\u0131n\u0131 a\u011f\u0131rl\u0131kl\u0131 dolgunuzdan biraz\u0131yla doldurun. Yar\u0131dan fazla doldurmamaya dikkat edin. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in dolgu eklemeyi tekrarlay\u0131n.<\/p>\n\n<h2 class=\"wp-block-heading\">8. Kapatmak i\u00e7in Dik<\/h2>\n\n<p>Dolgunun yolunuza \u00e7\u0131kmamas\u0131na dikkat ederek, a\u011f\u0131rl\u0131\u011f\u0131n bir ucunu al\u0131n ve fazla kuma\u015f\u0131 0,6 cm i\u00e7eri katlay\u0131n. \u00dct\u00fcleyin. A\u011f\u0131rl\u0131\u011f\u0131n kenar\u0131ndan 0,3 cm uzakta, a\u011f\u0131rl\u0131\u011f\u0131n yan taraf\u0131na do\u011fru \u00fcst diki\u015f yap\u0131n. Diki\u015flerinizin ba\u015f\u0131nda ve sonunda geri diki\u015f yap\u0131n. Di\u011fer tarafta tekrarlay\u0131n. \u0130kinci a\u011f\u0131rl\u0131k i\u00e7in u\u00e7lar\u0131 bitirin.<\/p>\n\n<h2 class=\"wp-block-heading\">9. A\u011f\u0131rl\u0131klar\u0131 Tak\u0131n<\/h2>\n\n<p>Ev yap\u0131m\u0131 ayak bile\u011fi ve bilek a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 takmak i\u00e7in bunlar\u0131 ayak bile\u011finizin veya bile\u011finizin etraf\u0131na sar\u0131n ve c\u0131rt c\u0131rtla sabitleyin. Bir sonraki antrenman\u0131n\u0131z i\u00e7in haz\u0131rs\u0131n\u0131z!<\/p>\n\n<h3 class=\"wp-block-heading\">Kendin Yap Bilek ve Ayak Bile\u011fi A\u011f\u0131rl\u0131klar\u0131 Yapmak \u0130\u00e7in \u0130pu\u00e7lar\u0131<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Benzersiz ve \u015f\u0131k a\u011f\u0131rl\u0131klar olu\u015fturmak i\u00e7in farkl\u0131 kuma\u015f t\u00fcrleri kullan\u0131n.<\/li>\n<li>\u0130htiya\u00e7lar\u0131n\u0131za uygun m\u00fckemmel a\u011f\u0131rl\u0131\u011f\u0131 bulmak i\u00e7in farkl\u0131 a\u011f\u0131rl\u0131kl\u0131 dolgularla deneyler yap\u0131n.<\/li>\n<li>A\u011f\u0131rl\u0131klar\u0131n\u0131za dekoratif diki\u015fler veya s\u00fcslemeler ekleyerek onlar\u0131 ki\u015fiselle\u015ftirin.<\/li>\n<li>Farkl\u0131 kas gruplar\u0131n\u0131 hedeflemek i\u00e7in farkl\u0131 boyut ve a\u011f\u0131rl\u0131klarda bir a\u011f\u0131rl\u0131k seti yap\u0131n.<\/li>\n<li>A\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 bir sonraki antrenman\u0131n\u0131z i\u00e7in kolayca alabilece\u011finiz uygun bir yerde saklay\u0131n.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Kendin Yap Bilek ve Ayak Bile\u011fi A\u011f\u0131rl\u0131klar\u0131n\u0131 Kullanman\u0131n Faydalar\u0131<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Kuvvet ve kas k\u00fctlesi olu\u015fturmak i\u00e7in egzersizler s\u0131ras\u0131nda direnci art\u0131r\u0131n.<\/li>\n<li>Denge ve koordinasyonu geli\u015ftirin.<\/li>\n<li>Antrenmanlar s\u0131ras\u0131nda daha fazla kalori yak\u0131n.<\/li>\n<li>Antrenmanlar\u0131 daha zorlu ve etkili hale getirin.<\/li>\n<li>Ticari bilek ve ayak bile\u011fi a\u011f\u0131rl\u0131klar\u0131 sat\u0131n almaya k\u0131yasla para tasarrufu yap\u0131n.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Evde Antrenmanlar i\u00e7in Kendin Yap Bilek ve Ayak Bile\u011fi A\u011f\u0131rl\u0131klar\u0131 Nas\u0131l Yap\u0131l\u0131r \u0130htiyac\u0131n\u0131z Olacak Malzemeler Ekipman\/Ara\u00e7lar: Makas veya d\u00f6ner kesici Cetvel Kuma\u015f i\u015faretleme kalemi Diki\u015f i\u011fneleri \u00dct\u00fc Huni Malzemeler: 1&hellip;<\/p>\n","protected":false},"author":2,"featured_media":24232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13627],"tags":[3867,13624,1761,13625,13626],"class_list":["post-9311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-and-exercise","tag-fitness","tag-home-workout","tag-diy","tag-weights","tag-wrist-and-ankle-weights"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts\/9311","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/comments?post=9311"}],"version-history":[{"count":2,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts\/9311\/revisions"}],"predecessor-version":[{"id":24233,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/posts\/9311\/revisions\/24233"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/media\/24232"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/media?parent=9311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/categories?post=9311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/tr\/wp-json\/wp\/v2\/tags?post=9311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}