{"id":536,"date":"2019-12-26T19:35:56","date_gmt":"2019-12-26T16:35:56","guid":{"rendered":"https:\/\/www.madamepilates.com\/blog\/?p=536"},"modified":"2019-12-26T20:01:33","modified_gmt":"2019-12-26T17:01:33","slug":"aletli-pilates-hareketi-tree-ile-karin-yaglarinizdan-kurtulun","status":"publish","type":"post","link":"https:\/\/www.madamepilates.com\/blog\/aletli-pilates-hareketi-tree-ile-karin-yaglarinizdan-kurtulun\/","title":{"rendered":"Aletli pilates hareketi Tree ile kar\u0131n ya\u011flar\u0131n\u0131zdan kurtulun"},"content":{"rendered":"\n<p class=\"has-drop-cap\">Bu yaz\u0131m\u0131zda aletli reformer pilates hareketlerini nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 ve bu hareketlerin v\u00fccudumuzda yaratt\u0131\u011f\u0131 etkilerini anlatmaya devam ediyoruz. \u015eimdi size pilatesin orta seviye hareketlerinden biri olan Tree (short box) yani a\u011fa\u00e7 hareketini anlataca\u011f\u0131z&#8230;<\/p>\n\n\n\n<p>Aletli reformer\npilates yapmak isteyen bayanlar\u0131n orta seviyeye geldik\u00e7e ancak yapabildi\u011fi bu\nhareket sayesinde kar\u0131n kaslar\u0131, s\u0131rt a\u00e7\u0131c\u0131lar\u0131, quadriceps (\u00f6n \u00fcst bacak\nkaslar\u0131), diz arkas\u0131 kiri\u015fi ve kal\u00e7a esnetici gerginli\u011fi \u00e7al\u0131\u015f\u0131yor.<\/p>\n\n\n\n<p>Reformer\nhareketinin \u00fczerinde yap\u0131lan bu hareket i\u00e7in box\u2019u k\u0131sa durumda kullan\u0131yoruz.\nHarekete ba\u015flama pozisyonu \u00f6nemli. Box \u00fczerinde oturur pozisyonda s\u0131rt d\u00fcz, ba\u015f\nomurga ile ayn\u0131 \u00e7izgide bulunuyor. Box\u2019un arkas\u0131ndan bir el mesafesi\nb\u0131rak\u0131yoruz. Bir aya\u011f\u0131m\u0131z ayak band\u0131n\u0131n alt\u0131nda, di\u011fer ayak dizimizi g\u00f6\u011fs\u00fcm\u00fcze\ngetiriyoruz. Baca\u011f\u0131m\u0131z\u0131 eller ile kal\u00e7a alt\u0131nda birle\u015ftiriyoruz. Dirsekleri\nd\u0131\u015farda tutuyoruz.<\/p>\n\n\n\n<p>Hareketi yaparken Box\u2019un \u00fczerinde dik durarak bir\u00e7ok kez d\u00fczle\u015ftirip b\u00fck\u00fcyoruz. Do\u011fal solunum yap\u0131yoruz. D\u00fcz dizimizle baca\u011f\u0131m\u0131z\u0131 ba\u015f\u0131m\u0131za \u00e7ekip ba\u015f\u0131m\u0131z\u0131 dize d\u00fc\u015f\u00fcr\u00fcyoruz. Daha sonra baca\u011f\u0131m\u0131z\u0131 v\u00fccudumuza yak\u0131n tutarak box \u00fczerinde s\u0131rt a\u011f\u0131rl\u0131\u011f\u0131m\u0131z\u0131 de\u011fi\u015ftiriyoruz. Baca\u011f\u0131m\u0131z tavana ula\u015ft\u0131k\u00e7a nefes al\u0131yoruz. Y\u00fcr\u00fcr gibi yaparak, eller arkaya do\u011fru b\u0131rak\u0131l\u0131r. Bacak tavana do\u011fru uzamaya devam eder. Bu arada \u00fcst bacan kaslar\u0131 en \u00e7ok esnedi\u011fi noktaya ula\u015f\u0131r. <\/p>\n\n\n\n<p>Tree hareketi nas\u0131l yap\u0131l\u0131r?<\/p>\n\n\n\n<p>Tree\nhareketini ilk kez yapacaklar box \u00fczerinde otururken dizleri b\u00fckmeye ve\nd\u00fczle\u015ftirmeye odaklanmal\u0131. Omurgan\u0131z\u0131 d\u00fcz tutmal\u0131s\u0131n\u0131z. S\u0131rt\u0131n\u0131z\u0131 dik tutman\u0131z\ni\u00e7in gerekirse baca\u011f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 d\u00fc\u015f\u00fcrebilirsiniz. Bu egzersizde ilerleme\nkaydetmek i\u00e7in baca\u011f\u0131n\u0131z\u0131 gerginle\u015ftirin ve ellerinizi bacaktan yukar\u0131 ve a\u015fa\u011f\u0131\nd\u00fc\u015f\u00fcrmelisiniz.<\/p>\n\n\n\n<p>Hareketi yaparken, g\u00f6be\u011fi omurgaya \u00e7ekmeye, dik oturmaya, s\u0131rt\u0131 dik tutmaya, kontroll\u00fc olmaya ve sonumun yapmaya dikkat etmek gerekiyor.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"415\" height=\"526\" src=\"https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/12\/pilates_hareketleri_tree.jpg\" alt=\"\" class=\"wp-image-541\" srcset=\"https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/12\/pilates_hareketleri_tree.jpg 415w, https:\/\/www.madamepilates.com\/blog\/wp-content\/uploads\/2019\/12\/pilates_hareketleri_tree-237x300.jpg 237w\" sizes=\"(max-width: 415px) 100vw, 415px\" \/><\/figure>\n\n\n\n<p>Bu hareketi yaparken e\u011fer omurga probleminiz varsa s\u0131rt\u0131n\u0131z\u0131 yuvarlamay\u0131n. Kal\u00e7a ve diz problemleri olanlarla, protezi olanlar\u0131n da dikkatli olmas\u0131 gerekiyor. Bu hareketi yapt\u0131ktan sonra v\u00fccudumuzun olduk\u00e7a esnedi\u011fini hissedeceksiniz.<\/p>\n\n\n\n<p>T\u00fcrkiye Jimnastik Federasyonu 2. Kademe Pilates E\u011fitmenlik Sertifikas\u0131na sahip deneyimli pilates e\u011fitmeni Dilek Do\u011fan Karaman, bu hareketin aletli pilatesin ana egzersizlerinden biri olmamas\u0131na ra\u011fmen b\u00fcy\u00fck faydas\u0131 bulundu\u011funu s\u00f6yledi. Dilek Hoca, Tree hareketini orta seviyeye gelen \u00fcyelere yapt\u0131rd\u0131klar\u0131n\u0131 belirterek, &#8220;Ba\u015flang\u0131\u00e7 seviyelerinde bu hareketi yapmak kolay de\u011fil. \u0130lk ba\u015flayanlar\u0131 aletli reformer pilatesle v\u00fccudun tamam\u0131n\u0131 s\u0131k\u0131la\u015ft\u0131rd\u0131ktan sonra ve \u00f6zellikle s\u0131rt, bel ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirdikten sonra bu hareketi yapt\u0131rabiliyoruz. \u00dcyeler ilk ba\u015flarda biraz zorlansa da hareketi yava\u015f yava\u015f do\u011fru yapmaya ba\u015fl\u0131yor. Bu hareket kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rarak gidiyor v\u00fccudun di\u011fer b\u00f6lgelerini \u00e7al\u0131\u015ft\u0131r\u0131yor&#8221; dedi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bu yaz\u0131m\u0131zda aletli reformer pilates hareketlerini nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 ve bu hareketlerin v\u00fccudumuzda yaratt\u0131\u011f\u0131 etkilerini anlatmaya devam ediyoruz. \u015eimdi size pilatesin orta seviye hareketlerinden biri olan Tree (short box) yani a\u011fa\u00e7 hareketini anlataca\u011f\u0131z&#8230; Aletli reformer pilates yapmak isteyen bayanlar\u0131n orta seviyeye geldik\u00e7e ancak yapabildi\u011fi bu hareket sayesinde kar\u0131n kaslar\u0131, s\u0131rt a\u00e7\u0131c\u0131lar\u0131, quadriceps (\u00f6n \u00fcst bacak kaslar\u0131), [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":539,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[281,1],"tags":[131,36,241,75,13],"_links":{"self":[{"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts\/536"}],"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=536"}],"version-history":[{"count":4,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts\/536\/revisions"}],"predecessor-version":[{"id":542,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/posts\/536\/revisions\/542"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/media\/539"}],"wp:attachment":[{"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/media?parent=536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/categories?post=536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.madamepilates.com\/blog\/wp-json\/wp\/v2\/tags?post=536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}