{"id":3607,"date":"2023-07-27T09:52:18","date_gmt":"2023-07-27T09:52:18","guid":{"rendered":"http:\/\/probodysystems.com\/?p=3607"},"modified":"2025-01-06T09:30:51","modified_gmt":"2025-01-06T09:30:51","slug":"en-iyi-alt-gogus-hareketleri","status":"publish","type":"post","link":"https:\/\/probodysystems.com\/en\/blog\/en-iyi-alt-gogus-hareketleri\/","title":{"rendered":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri"},"content":{"rendered":"
\n
\n\t

En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri | Alt G\u00f6\u011f\u00fcs Kas\u0131 Yapmak \u0130\u00e7in H\u0131zl\u0131 Egzersizler<\/b><\/h1>\n

\u0130yi bir v\u00fccut \u015fekli ve sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 i\u00e7in d\u00fczenli egzersiz yapmak son derece \u00f6nemlidir. G\u00f6\u011f\u00fcs kaslar\u0131n\u0131n g\u00fcc\u00fc ve \u015fekli, beden duru\u015funu ve g\u00fcnl\u00fck aktiviteleri etkilerken ayn\u0131 zamanda v\u00fccut esteti\u011fini de belirler. G\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 geli\u015ftirmek istiyorsan\u0131z, \u00f6zellikle alt g\u00f6\u011f\u00fcs kaslar\u0131na odaklanmal\u0131s\u0131n\u0131z. Alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 hedefleyen etkili egzersizler, daha simetrik ve g\u00fc\u00e7l\u00fc bir g\u00f6\u011f\u00fcs yap\u0131s\u0131 elde etmenize yard\u0131mc\u0131 olabilir. Bu blog yaz\u0131s\u0131nda, en iyi alt g\u00f6\u011f\u00fcs hareketlerini ve alt g\u00f6\u011f\u00fcs kas\u0131 yapmak i\u00e7in h\u0131zl\u0131 egzersizleri ke\u015ffedeceksiniz.<\/span><\/p>\n

\"En<\/p>\n

1. Damb\u0131l Bench Press<\/b><\/h2>\n

Damb\u0131l bench press, alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 hedeflemenin etkili bir yoludur. S\u0131rt\u00fcst\u00fc bir bench \u00fczerine uzan\u0131n ve birer elinize damb\u0131llar\u0131 al\u0131n. Ellerinizi omuz geni\u015fli\u011finde a\u00e7\u0131n ve damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fcst\u00fcne do\u011fru kald\u0131r\u0131n. Ard\u0131ndan, kontroll\u00fc bir \u015fekilde damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn alt\u0131na indirin. Hareketi tekrarlayarak alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n.<\/span><\/p>\n

2. E\u011fimli Damb\u0131l Bench Press<\/b><\/h2>\n

E\u011fimli bench press, \u00fcst g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131n yan\u0131 s\u0131ra alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 da hedefleyen etkili bir egzersizdir. Bir bench press bench'ine yatarken, bench'in \u00fcst k\u0131sm\u0131n\u0131 hafif\u00e7e yukar\u0131 kald\u0131r\u0131n. Damb\u0131llar\u0131 elinizde tutarak, g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fcst\u00fcne do\u011fru kald\u0131r\u0131n ve ard\u0131ndan kontroll\u00fc bir \u015fekilde alt\u0131na indirin.<\/span><\/p>\n

3. E\u011fimli Dips<\/b><\/h2>\n

E\u011fimli dips, alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir egzersizdir. \u0130ki paralel bar aras\u0131na yerle\u015fin ve ellerinizi barlara koyun. Dizlerinizi hafif\u00e7e b\u00fck\u00fcn ve g\u00f6vdenizi a\u015fa\u011f\u0131 do\u011fru indirin. G\u00f6\u011fs\u00fcn\u00fcz\u00fcn alt\u0131na inerken dirseklerinizi 90 dereceye kadar b\u00fck\u00fcn. Daha sonra ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn ve hareketi tekrarlay\u0131n.<\/span><\/p>\n

4. \u0130ki Damb\u0131l Pullover<\/b><\/h2>\n

Bu egzersiz, alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in etkili bir harekettir. Bench \u00fczerine s\u0131rt\u00fcst\u00fc uzan\u0131n ve iki damb\u0131l\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerinde birle\u015ftirin. Damb\u0131llar\u0131 ba\u015f\u0131n\u0131z\u0131n arkas\u0131na do\u011fru uzatarak indirin ve ard\u0131ndan ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn. Bu hareketi kontroll\u00fc bir \u015fekilde tekrarlay\u0131n.<\/span><\/p>\n

5. E\u011fimli Damb\u0131l Fly<\/b><\/h2>\n

E\u011fimli damb\u0131l fly, alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 izole etmek i\u00e7in harika bir egzersizdir. E\u011fimli bir bench \u00fczerine uzan\u0131n ve birer elinizde damb\u0131llar\u0131 tutun. Damb\u0131llar\u0131 yava\u015f\u00e7a yanlara do\u011fru a\u00e7arak g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 germeye \u00e7al\u0131\u015f\u0131n. Damb\u0131llar\u0131 kontroll\u00fc bir \u015fekilde g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerine getirin ve hareketi tekrarlay\u0131n.<\/span><\/p>\n

Alt G\u00f6\u011f\u00fcs Kaslar\u0131n\u0131z\u0131 Geli\u015ftirmek \u0130\u00e7in Ekstra \u0130pu\u00e7lar\u0131<\/b><\/h2>\n

Egzersizlerle birlikte, alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 daha etkili bir \u015fekilde geli\u015ftirmenize yard\u0131mc\u0131 olacak baz\u0131 ekstra ipu\u00e7lar\u0131 da mevcuttur:<\/span><\/p>\n

1. Do\u011fru Beslenme<\/b><\/h3>\n

Sa\u011fl\u0131kl\u0131 bir diyet, egzersizlerinizin verimlili\u011fini art\u0131rabilir ve alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131n geli\u015fimini destekleyebilir. Protein a\u00e7\u0131s\u0131ndan zengin besinler, kaslar\u0131n onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in \u00f6nemlidir. Tavuk, hindi, bal\u0131k, yumurta, yo\u011furt ve fasulye gibi protein kaynaklar\u0131n\u0131 diyetinize ekleyerek kaslar\u0131n\u0131z\u0131n ihtiyac\u0131 olan besin \u00f6\u011felerini sa\u011flayabilirsiniz. Ayr\u0131ca, yeterli miktarda karbonhidrat, ya\u011f ve lif t\u00fcketmeyi de unutmay\u0131n.<\/span><\/p>\n

2. D\u00fczenli Antrenman<\/b><\/h3>\n

Alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in d\u00fczenli bir antrenman program\u0131 olu\u015fturun. Haftada en az 3-4 g\u00fcn g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 hedefleyen egzersizleri yapmaya \u00e7al\u0131\u015f\u0131n. Ancak, a\u015f\u0131r\u0131 antrenmandan ka\u00e7\u0131nmak ve yeterli dinlenmeye de \u00f6nem vermek \u00f6nemlidir. Kaslar\u0131n\u0131z\u0131n onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in dinlenmeye ihtiyac\u0131 oldu\u011funu unutmay\u0131n.<\/span><\/p>\n

3. Denge ve \u00c7e\u015fitlilik<\/b><\/h3>\n

Alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in farkl\u0131 egzersizleri bir arada kullan\u0131n ve dengeli bir program olu\u015fturun. Ayn\u0131 hareketleri s\u00fcrekli tekrarlamak yerine, farkl\u0131 egzersizlere ve hareket tiplerine yer verin. Bu, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131n farkl\u0131 b\u00f6lgelerini hedeflemenize ve daha iyi sonu\u00e7lar elde etmenize yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/p>\n

4. Is\u0131nma ve So\u011fuma<\/b><\/h3>\n

Egzersizlere ba\u015flamadan \u00f6nce kaslar\u0131n\u0131z\u0131 \u0131s\u0131nma egzersizleriyle haz\u0131rlamak \u00f6nemlidir. Is\u0131nma, sakatlanma riskini azalt\u0131r ve egzersiz performans\u0131n\u0131z\u0131 art\u0131r\u0131r. Ayn\u0131 \u015fekilde, egzersizlerden sonra da so\u011fuma hareketleri yaparak kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 yava\u015f\u00e7a d\u00fc\u015f\u00fcrebilir ve kaslar\u0131n\u0131z\u0131 rahatlatabilirsiniz.<\/span><\/p>\n

5. Hedefe Uygun A\u011f\u0131rl\u0131klar Kullan\u0131n<\/b><\/h3>\n

Egzersizlerde kullanaca\u011f\u0131n\u0131z a\u011f\u0131rl\u0131klar\u0131, hedeflerinize uygun \u015fekilde se\u00e7in. A\u011f\u0131rl\u0131klar \u00e7ok hafif olursa etkili bir kas geli\u015fimi sa\u011flayamayabilirsiniz, ancak a\u011f\u0131rl\u0131klar \u00e7ok a\u011f\u0131r olursa do\u011fru formu korumakta zorlanabilir ve sakatlanma riski artar. Uygun a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015farak verimli ve g\u00fcvenli bir \u015fekilde alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 geli\u015ftirebilirsiniz.<\/span><\/p>\n

Sonu\u00e7 olarak, alt g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve \u015fekillendirmek i\u00e7in d\u00fczenli egzersiz, do\u011fru beslenme ve uygun dinlenmeye \u00f6nem vermelisiniz. Sab\u0131rl\u0131 ve kararl\u0131 bir \u015fekilde \u00e7al\u0131\u015farak, daha g\u00fc\u00e7l\u00fc, simetrik ve estetik bir g\u00f6\u011f\u00fcs yap\u0131s\u0131na sahip olabilirsiniz. Unutmay\u0131n ki her v\u00fccut farkl\u0131d\u0131r, bu nedenle kendi hedeflerinize uygun bir egzersiz program\u0131 olu\u015fturmak i\u00e7in bir uzmandan destek almak her zaman iyi bir fikirdir.<\/span><\/p>\n

<\/h1>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>
<\/div>
\t\n\t\t
\n\t

Di\u011fer \u0130\u00e7eriklerimize G\u00f6z At\u0131n:<\/h3>\t\t
\n\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t<\/div>\n\n
\n\t\t
\n\t\t\n\t\t\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tEMS Antrenman\u0131: K\u0131sa S\u00fcrede Maksimum Sonu\u00e7 Alman\u0131n S\u0131rr\u0131\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tEMS Cihaz Kiralama ile Fitness St\u00fcdyosu Gelirini Art\u0131rma Stratejisi\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tIntroducing EMS: Benefits and Use of ProBody Systems\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tHow Can You Grow Your Business Rapidly with ProBody Systems?\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tSecrets of More Efficient Training with EMS Device\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tRevolutionary Solutions in Gyms with EMS Technology\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tPersonalised Training: Fitness Tips for Your Body Type\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tBody Composition and Fat Measurement: Correct Methods\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tPeak Your Athletic Performance with Functional Training\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t
\n\t\t
\n\t\t\t\t\t\t\t\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t

\n\t\t\t\n\n\t\t\t\tWhat is EMS Training with ProBodySystems and How Does It Work?\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t<\/div>\n\t\t\n\t<\/div>\n<\/div><\/div><\/div><\/div>
<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri | Alt G\u00f6\u011f\u00fcs Kas\u0131 Yapmak \u0130\u00e7in H\u0131zl\u0131 Egzersizler \u0130yi bir v\u00fccut \u015fekli ve sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 […]<\/p>","protected":false},"author":4,"featured_media":3613,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"post-templates\/post_full.php","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[],"class_list":["post-3607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglikli-yasam"],"yoast_head":"\nEn \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri - Probody Systems<\/title>\n<meta name=\"description\" content=\"En iyi alt g\u00f6\u011f\u00fcs hareketlerini bu blogda \u00f6\u011frenin ve istedi\u011finiz ama ula\u015famad\u0131\u011f\u0131n\u0131z o kaslar i\u00e7in do\u011fru yolu se\u00e7in.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/probodysystems.com\/en\/blog\/en-iyi-alt-gogus-hareketleri\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri - Probody Systems\" \/>\n<meta property=\"og:description\" content=\"En iyi alt g\u00f6\u011f\u00fcs hareketlerini bu blogda \u00f6\u011frenin ve istedi\u011finiz ama ula\u015famad\u0131\u011f\u0131n\u0131z o kaslar i\u00e7in do\u011fru yolu se\u00e7in.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/probodysystems.com\/en\/blog\/en-iyi-alt-gogus-hareketleri\/\" \/>\n<meta property=\"og:site_name\" content=\"Probody Systems\" \/>\n<meta property=\"article:published_time\" content=\"2023-07-27T09:52:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-06T09:30:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2023\/07\/En-Iyi-Alt-Gogus-Hareketleri-Alt-Gogus-Kasi-Yapmak-Icin-Hizli-Egzersizler.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Probody Systems\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Probody Systems\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri - Probody Systems","description":"En iyi alt g\u00f6\u011f\u00fcs hareketlerini bu blogda \u00f6\u011frenin ve istedi\u011finiz ama ula\u015famad\u0131\u011f\u0131n\u0131z o kaslar i\u00e7in do\u011fru yolu se\u00e7in.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/probodysystems.com\/en\/blog\/en-iyi-alt-gogus-hareketleri\/","og_locale":"en_US","og_type":"article","og_title":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri - Probody Systems","og_description":"En iyi alt g\u00f6\u011f\u00fcs hareketlerini bu blogda \u00f6\u011frenin ve istedi\u011finiz ama ula\u015famad\u0131\u011f\u0131n\u0131z o kaslar i\u00e7in do\u011fru yolu se\u00e7in.","og_url":"https:\/\/probodysystems.com\/en\/blog\/en-iyi-alt-gogus-hareketleri\/","og_site_name":"Probody Systems","article_published_time":"2023-07-27T09:52:18+00:00","article_modified_time":"2025-01-06T09:30:51+00:00","og_image":[{"width":500,"height":500,"url":"https:\/\/probodysystems.com\/wp-content\/uploads\/2023\/07\/En-Iyi-Alt-Gogus-Hareketleri-Alt-Gogus-Kasi-Yapmak-Icin-Hizli-Egzersizler.jpg","type":"image\/jpeg"}],"author":"Probody Systems","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Probody Systems","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#article","isPartOf":{"@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/"},"author":{"name":"Probody Systems","@id":"https:\/\/probodysystems.com\/#\/schema\/person\/6d2b83bcf8620b7a9c362a16707259d8"},"headline":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri","datePublished":"2023-07-27T09:52:18+00:00","dateModified":"2025-01-06T09:30:51+00:00","mainEntityOfPage":{"@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/"},"wordCount":955,"image":{"@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#primaryimage"},"thumbnailUrl":"https:\/\/probodysystems.com\/wp-content\/uploads\/2023\/07\/En-Iyi-Alt-Gogus-Hareketleri-Alt-Gogus-Kasi-Yapmak-Icin-Hizli-Egzersizler.jpg","articleSection":["Sa\u011fl\u0131kl\u0131 Ya\u015fam"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/","url":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/","name":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri - Probody Systems","isPartOf":{"@id":"https:\/\/probodysystems.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#primaryimage"},"image":{"@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#primaryimage"},"thumbnailUrl":"https:\/\/probodysystems.com\/wp-content\/uploads\/2023\/07\/En-Iyi-Alt-Gogus-Hareketleri-Alt-Gogus-Kasi-Yapmak-Icin-Hizli-Egzersizler.jpg","datePublished":"2023-07-27T09:52:18+00:00","dateModified":"2025-01-06T09:30:51+00:00","author":{"@id":"https:\/\/probodysystems.com\/#\/schema\/person\/6d2b83bcf8620b7a9c362a16707259d8"},"description":"En iyi alt g\u00f6\u011f\u00fcs hareketlerini bu blogda \u00f6\u011frenin ve istedi\u011finiz ama ula\u015famad\u0131\u011f\u0131n\u0131z o kaslar i\u00e7in do\u011fru yolu se\u00e7in.","breadcrumb":{"@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#primaryimage","url":"https:\/\/probodysystems.com\/wp-content\/uploads\/2023\/07\/En-Iyi-Alt-Gogus-Hareketleri-Alt-Gogus-Kasi-Yapmak-Icin-Hizli-Egzersizler.jpg","contentUrl":"https:\/\/probodysystems.com\/wp-content\/uploads\/2023\/07\/En-Iyi-Alt-Gogus-Hareketleri-Alt-Gogus-Kasi-Yapmak-Icin-Hizli-Egzersizler.jpg","width":500,"height":500,"caption":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri Alt G\u00f6\u011f\u00fcs Kas\u0131 Yapmak \u0130\u00e7in H\u0131zl\u0131 Egzersizler"},{"@type":"BreadcrumbList","@id":"https:\/\/probodysystems.com\/blog\/en-iyi-alt-gogus-hareketleri\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/probodysystems.com\/"},{"@type":"ListItem","position":2,"name":"En \u0130yi Alt G\u00f6\u011f\u00fcs Hareketleri"}]},{"@type":"WebSite","@id":"https:\/\/probodysystems.com\/#website","url":"https:\/\/probodysystems.com\/","name":"Probody Systems","description":"Az zamanda \u00e7ok fitness","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/probodysystems.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/probodysystems.com\/#\/schema\/person\/6d2b83bcf8620b7a9c362a16707259d8","name":"Probody Systems","url":"https:\/\/probodysystems.com\/en\/blog\/author\/alberts\/"}]}},"_links":{"self":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts\/3607","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/comments?post=3607"}],"version-history":[{"count":4,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts\/3607\/revisions"}],"predecessor-version":[{"id":3612,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts\/3607\/revisions\/3612"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/media\/3613"}],"wp:attachment":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/media?parent=3607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/categories?post=3607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/tags?post=3607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}