{"id":108,"date":"2019-05-21T14:10:27","date_gmt":"2019-05-21T11:10:27","guid":{"rendered":"https:\/\/www.madamepilates.com\/blog\/?p=108"},"modified":"2019-07-10T21:21:23","modified_gmt":"2019-07-10T18:21:23","slug":"aletli-reformer-ve-mat-pilates-dersleri-zayiflamaniza-yardimci-olur-mu","status":"publish","type":"post","link":"https:\/\/www.madamepilates.com\/blog\/aletli-reformer-ve-mat-pilates-dersleri-zayiflamaniza-yardimci-olur-mu\/","title":{"rendered":"Aletli reformer ve mat pilates dersleri zay\u0131flaman\u0131za yard\u0131mc\u0131 olur mu?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Aletli pilates ya da reformer mat pilates kilo kayb\u0131 i\u00e7in iyi bir egzersiz midir?<\/strong><\/h2>\n\n\n\n<p>Aletli reformer veya cadillac pilates ile mat pilates pop\u00fcler b\u015fr egzersiz hareketidir. V\u00fccuda inan\u0131lmaz faydalar\u0131 vard\u0131r. G\u00fc\u00e7lendirme, ya\u011fs\u0131z kas olu\u015fturma ve duru\u015f geli\u015ftirmek i\u00e7in \u00e7ok etkilidir.<\/p>\n\n\n\n<p>Pilates uygulamas\u0131 sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in faydal\u0131 olabilir ve sa\u011fl\u0131kl\u0131 bir kilonuzu koruman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Ancak, Pilates ko\u015fma ya da y\u00fczme gibi di\u011fer kardiyo egzersizlerinde oldu\u011fu gibi kilo vermek i\u00e7in \u00e7ok fazla  etkili olmayabilir.  Bunun nedeni, geleneksel mat veya reformer Pilates s\u0131n\u0131flar\u0131nda, di\u011fer kardiyo egzersizlerine g\u00f6re daha az kalori yakman\u0131zd\u0131r.<\/p>\n\n\n\n<p>Ancak reformer, cadillac veya mat Pilates derslerinden ho\u015flan\u0131yorsan\u0131z, bu dersleri d\u00fczenli olarak alarak fitness rutininize ba\u011fl\u0131 kalman\u0131z daha olas\u0131d\u0131r.  Ayr\u0131ca sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcrme olas\u0131l\u0131\u011f\u0131n\u0131z da daha y\u00fcksek olacakt\u0131r.<\/p>\n\n\n\n<p>Amac\u0131n\u0131z kilo kayb\u0131 ise, Pilates&#8217;i sa\u011fl\u0131kl\u0131 bir diyetle ve di\u011fer egzersiz \u015fekilleriyle birle\u015ftirmeyi deneyin.  Kuvvet antrenman\u0131 ve y\u00fcr\u00fcme, y\u00fczme, ko\u015fma veya bisiklete binme gibi di\u011fer kardiyo egzersiz formlar\u0131na sahip alternatif Pilates.<br><\/p>\n\n\n\n<p>Reformer, cadillac veya mat Pilatesin yararlar\u0131 ve kilo vermenize yard\u0131mc\u0131 olacak rol\u00fc hakk\u0131nda daha fazla bilgi edinmek i\u00e7in okumaya devam edin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pilates ka\u00e7 kalori yak\u0131yor?<\/strong><\/h2>\n\n\n\n<p>Pilates&#8217;te yakaca\u011f\u0131n\u0131z kalori miktar\u0131, bir mat veya reformer dersi veriyorsan\u0131z mevcut kilonuza ve dersin zorluk seviyesine g\u00f6re de\u011fi\u015fir.<\/p>\n\n\n\n<p>ba\u015flang\u0131\u00e7 \u200b\u200bseviyesindeki 50 dakikal\u0131k bir Pilates mat s\u0131n\u0131f\u0131, yakla\u015f\u0131k 175 kalori yakar.  50 dakikal\u0131k geli\u015fmi\u015f bir s\u0131n\u0131f yakla\u015f\u0131k 254 kalori yakar.<\/p>\n\n\n\n<p>Pilates reformer s\u0131n\u0131f\u0131nda veya kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 artt\u0131rd\u0131\u011f\u0131n\u0131z Pilates egzersizlerinde daha fazla kalori yakars\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kaloriler kilo kayb\u0131n\u0131 nas\u0131l etkiler?<\/strong><\/h2>\n\n\n\n<p>1 kilo vermek i\u00e7in yakla\u015f\u0131k 3.500 kalori yakman\u0131z gerekir.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"533\" src=\"https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/07\/pilatesle_kilo_verme.jpg\" alt=\"\" class=\"wp-image-286\" srcset=\"https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/07\/pilatesle_kilo_verme.jpg 400w, https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/07\/pilatesle_kilo_verme-225x300.jpg 225w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ara\u015ft\u0131rmalar ne diyor?<\/strong><\/h2>\n\n\n\n<p>2017 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re 30 ila 50 ya\u015f aras\u0131nda 37&#8217;den fazla kilolu veya obez kad\u0131n g\u00f6zlemlendi. Ara\u015ft\u0131rmac\u0131lar, Pilates&#8217;i sekiz hafta boyunca uygulaman\u0131n etkili oldu\u011funu buldu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yine de ya\u011fs\u0131z v\u00fccut kitlesinde (toplam v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131ndan \u00e7\u0131kar\u0131lm\u0131\u015f v\u00fccut ya\u011f a\u011f\u0131rl\u0131\u011f\u0131) hi\u00e7bir fark yaratmad\u0131.<\/h2>\n\n\n\n<p>Bu, bu s\u00fcre zarf\u0131nda egzersiz yapmayan bir grupla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131.<\/p>\n\n\n\n<p>Ba\u015fka bir 2015 \u00e7al\u0131\u015fmas\u0131nda G\u00fcvenilen Kaynak, 59-66 ya\u015f aras\u0131 menopoz sonras\u0131 kad\u0131nlarda g\u00f6zlemlenmi\u015ftir.  Mat pilates uygulamas\u0131n\u0131n 12 hafta uygulamas\u0131n\u0131n v\u00fccut kompozisyonunda bir de\u011fi\u015fiklik yapmad\u0131\u011f\u0131 sonucuna var\u0131ld\u0131.<\/p>\n\n\n\n<p>Ancak kat\u0131l\u0131mc\u0131lar abdominal, \u00fcst ve alt ekstremite direncini \u00f6nemli \u00f6l\u00e7\u00fcde artt\u0131rd\u0131lar.  Ara\u015ft\u0131rmac\u0131lar, v\u00fccut kompozisyonunda bir de\u011fi\u015fiklik olmad\u0131\u011f\u0131ndan \u015f\u00fcpheleniyorlar \u00e7\u00fcnk\u00fc \u00e7al\u0131\u015fmadaki kad\u0131nlar diyetlerini de\u011fi\u015ftirmedi.<\/p>\n\n\n\n<p>Pilates\u2019in kronik bel a\u011fr\u0131s\u0131 y\u00f6netimi ve di\u011fer yaralanma rehabilitasyonu i\u00e7in etkili olabilece\u011fini g\u00f6steren 2015\u2019ten itibaren g\u00fcvenilen bir ara\u015ft\u0131rma var.  Ancak daha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 var.<\/p>\n\n\n\n<p>Doktor izni olmadan yaraland\u0131ysan\u0131z veya ac\u0131 \u00e7ekiyorsan\u0131z, Pilates&#8217;i asla kullanmay\u0131n<strong>P<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pilatesi ne s\u0131kl\u0131kla uygulamal\u0131s\u0131n\u0131z?<\/strong><\/h2>\n\n\n\n<p>Pilates&#8217;te yeniyseniz, t\u00fcm avantajlardan yararlanmak i\u00e7in haftada 2 ila 3 kez pratik yapmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n<p>Pilates reformer s\u0131n\u0131flar\u0131 ve Piloxing (Pilates and boxing) veya Yogalates (yoga ve Pilates) gibi kombinasyon s\u0131n\u0131flar\u0131 gibi daha geli\u015fmi\u015f Pilates s\u0131n\u0131flar\u0131n\u0131 da deneyebilirsiniz.<\/p>\n\n\n\n<p>Bu tam v\u00fccut s\u0131n\u0131flar\u0131nda, geleneksel Pilates mat s\u0131n\u0131f\u0131ndan daha fazla kalori yakars\u0131n\u0131z.<\/p>\n\n\n\n<p>Kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, en iyi sonucu almak i\u00e7in haftada birka\u00e7 kez bu t\u00fcr kombinasyon derslerine kat\u0131l\u0131n.  Pilates s\u0131n\u0131flar\u0131n\u0131 kuvvet antrenman seanslar\u0131 (a\u011f\u0131rl\u0131klarla) ve kardiyo egzersizi ile de\u011fi\u015ftirebilirsiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"533\" src=\"https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/07\/pilatesle_sikilasma.jpg\" alt=\"\" class=\"wp-image-287\" srcset=\"https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/07\/pilatesle_sikilasma.jpg 400w, https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/07\/pilatesle_sikilasma-225x300.jpg 225w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p>Pilates&#8217;i di\u011fer kardiyo egzersiz ve kuvvet antrenmanlar\u0131yla birle\u015ftirmek, ayr\u0131ca sa\u011fl\u0131kl\u0131 bir diyet yemek, kaslar\u0131n\u0131z\u0131 tonlamak ve kilo verme hedeflerinize ula\u015fman\u0131za yard\u0131mc\u0131 olmak i\u00e7in etkili bir yoldur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pilates etkisi nedir?<\/h2>\n\n\n\n<p>\u201cPilates etkisi\u201d, Pilates uygulamas\u0131n\u0131n, duru\u015f, kas tonusu ve tonlanm\u0131\u015f bir \u00e7ekirdek alan\u0131n artmas\u0131na yol a\u00e7abilece\u011fi fikridir.<\/p>\n\n\n\n<p>Bu \u201cetkinin\u201d sonucu, kilo vermi\u015f gibi g\u00f6r\u00fcnmeniz olabilir.  Bunun nedeni, kaslar\u0131n\u0131z\u0131 kazanm\u0131\u015f veya tonlanm\u0131\u015fsan\u0131z, kilo vermemi\u015f olsan\u0131z bile, genel olarak daha formda g\u00f6r\u00fcnebilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kilo kayb\u0131 ve zay\u0131flama i\u00e7in ipu\u00e7lar\u0131<\/strong><\/h2>\n\n\n\n<p>Egzersiz kilo kayb\u0131 i\u00e7in \u00f6nemlidir, ancak diyetinize odaklanmak da ayn\u0131 derecede \u00f6nemlidir.<\/p>\n\n\n\n<p>Ya\u011fs\u0131z protein, sebze, meyve ve kepekli tah\u0131llar ile sa\u011fl\u0131kl\u0131 yemekler ve aperatifler yiyin.<\/p>\n\n\n\n<p>Hedefleriniz i\u00e7in bir diyet plan\u0131 olu\u015fturmak i\u00e7in doktorunuza veya bir diyetisyene bak\u0131n.  G\u00fcvenlik i\u00e7in, asla g\u00fcnde 1.200 kaloriden az yemek yemeyin.<\/p>\n\n\n\n<p>Pilates etkili bir d\u00fc\u015f\u00fck etkili egzersizdir.  Kaslar\u0131 g\u00fc\u00e7lendirmek, \u00e7ekirde\u011fi tonlamak ve duru\u015f geli\u015ftirmek i\u00e7in faydal\u0131 olabilir.<\/p>\n\n\n\n<p>Ayr\u0131ca etkilenen b\u00f6lgeyi g\u00fc\u00e7lendirerek s\u0131rt a\u011fr\u0131s\u0131 ve di\u011fer yaralanmalardan iyile\u015fmeye de yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Kilo vermek istiyorsan\u0131z, Pilates&#8217;i sa\u011fl\u0131k plan\u0131n\u0131za dahil edebilirsiniz.  Pilates Egzersizi yap\u0131n ve en iyi sonu\u00e7lar\u0131 almak i\u00e7in sa\u011fl\u0131kl\u0131 bir diyet ve ya\u015fam tarz\u0131 sa\u011flay\u0131n.<\/p>\n\n\n\n<p>Yeni bir egzersiz rutinine ba\u015flamadan \u00f6nce daima doktorunuza dan\u0131\u015f\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aletli pilates ya da reformer mat pilates kilo kayb\u0131 i\u00e7in iyi bir egzersiz midir? Aletli reformer veya cadillac pilates ile mat pilates pop\u00fcler b\u015fr egzersiz hareketidir. V\u00fccuda inan\u0131lmaz faydalar\u0131 vard\u0131r. G\u00fc\u00e7lendirme, ya\u011fs\u0131z kas olu\u015fturma ve duru\u015f geli\u015ftirmek i\u00e7in \u00e7ok etkilidir. Pilates uygulamas\u0131 sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in faydal\u0131 olabilir ve sa\u011fl\u0131kl\u0131 bir kilonuzu koruman\u0131za yard\u0131mc\u0131 olabilir. Ancak, Pilates [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[36,20,75,16,39,74,208,17,13],"_links":{"self":[{"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts\/108"}],"collection":[{"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/comments?post=108"}],"version-history":[{"count":4,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts\/108\/revisions"}],"predecessor-version":[{"id":288,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts\/108\/revisions\/288"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/media\/113"}],"wp:attachment":[{"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/media?parent=108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/categories?post=108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/tags?post=108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}