{"id":12823,"date":"2018-11-14T16:30:38","date_gmt":"2018-11-14T15:30:38","guid":{"rendered":"https:\/\/42doit.com\/hot-en\/how-to-firm-the-buttocks\/"},"modified":"2024-07-31T14:33:27","modified_gmt":"2024-07-31T12:33:27","slug":"how-to-firm-the-buttocks","status":"publish","type":"post","link":"https:\/\/www.42doit.com\/en\/2018\/11\/14\/how-to-firm-the-buttocks\/","title":{"rendered":"How to firm the buttocks"},"content":{"rendered":"

To awaken the sleepy buttocks after the winter hibernation we start from the movement. <\/span>Here are the tips of the personal trainer.<\/span><\/p>\n

In the gym \u00abAvoid strong exercises, with machines or mega-anklets that increase muscle mass and, therefore, enlarge the buttocks. <\/span>Perfect, however, yoga, pilates and all the free body disciplines that aim to harden without increasing the volume \u00bb.<\/span><\/p>\n

At home “Here are two easy, easy to do exercises in 30-50 repetitions, whenever you have time (but the results are visible!). <\/span>Supine, legs bent and feet resting on the floor, raise your butt from the ground (without arching) contracting the buttocks. <\/span>Keep the position a few seconds, lean back and repeat. <\/span>Then, the second exercise. <\/span>Lying on one side, raise the leg sideways holding it taut. <\/span>Return to the initial position and repeat in series. <\/span>Change side and proceed in the same way \u00bb.<\/span><\/p>\n

Walking \u00abWhenever you can, choose an uphill path: walking on a sloping slope is absolutely the best exercise for the muscles of the thighs and buttocks. <\/span>To climb, make the stairs supporting the whole sole of the foot. <\/span>If you have a small child, push the stroller in good spirits and in a good mood: this is also a wonderful exercise to tone the backside \u00bb.<\/span><\/p>\n

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Comment raffermir les fesses<\/span><\/span><\/strong><\/p>\n

Pour r\u00e9veiller les fesses endormies apr\u00e8s l’hibernation hivernale, nous partons du mouvement. <\/span>Voici les conseils de l’entra\u00eeneuse personnelle.<\/span><\/p>\n

Au gymnase \u00ab\u00c9vitez les exercices intenses, avec des machines ou des m\u00e9ga-cha\u00eenes de cheville qui augmentent la masse musculaire et, par cons\u00e9quent, \u00e9largissent les fesses. <\/span>Parfait, cependant, le yoga, le pilates et toutes les disciplines du corps libre qui visent \u00e0 se durcir sans augmenter le volume \u00bb.<\/span><\/p>\n

\u00c0 la maison “Voici deux exercices faciles et faciles \u00e0 faire, qui se r\u00e9p\u00e8tent 30 \u00e0 50 fois, \u00e0 chaque fois que vous en avez le temps (mais les r\u00e9sultats sont visibles!). En position couch\u00e9e, les jambes pli\u00e9es et les pieds au sol, levez les fesses du sol (sans <\/span>Gardez la position quelques secondes, penchez-vous en arri\u00e8re et r\u00e9p\u00e9tez. Ensuite, le deuxi\u00e8me exercice. Allong\u00e9 sur un c\u00f4t\u00e9, levez la jambe sur le c\u00f4t\u00e9 en le tenant tendu. Revenez \u00e0 la position initiale et r\u00e9p\u00e9tez en s\u00e9rie. <\/span>proc\u00e9der de la m\u00eame mani\u00e8re \u00bb.<\/span><\/p>\n

Marcher \u00ab\u00c0 chaque fois que vous le pouvez, choisissez un chemin en mont\u00e9e: marcher sur une pente en pente est absolument le meilleur exercice pour les muscles des cuisses et des fesses. <\/span>Pour monter, faites les escaliers supportant toute la plante du pied. <\/span>Si vous avez un petit enfant, poussez la poussette de bonne humeur et de bonne humeur: c\u2019est aussi un excellent exercice pour tonifier le dos \u00bb.<\/span><\/p>\n

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So fixieren Sie das Ges\u00e4\u00df<\/span><\/span><\/strong><\/p>\n

Um das verschlafene Ges\u00e4\u00df nach dem Winterschlaf zu wecken, gehen wir von der Bewegung aus. <\/span>Hier sind die Tipps der Personal Trainerin.<\/span><\/p>\n

Im Fitnessstudio \u00abVermeiden Sie starke \u00dcbungen mit Maschinen oder Mega-Fu\u00dfkettchen, die die Muskelmasse erh\u00f6hen und somit das Ges\u00e4\u00df vergr\u00f6\u00dfern. <\/span>Perfekt sind jedoch Yoga, Pilates und alle Freik\u00f6rperdisziplinen, die sich verfestigen m\u00f6chten, ohne das Volumen zu erh\u00f6hen \u00bb.<\/span><\/p>\n

Zu Hause “Hier sind zwei einfache, leicht zu machende \u00dcbungen in 30-50 Wiederholungen, wann immer Sie Zeit haben (aber die Ergebnisse sind sichtbar!) <\/span>W\u00f6lbung) Kontraktion des Ges\u00e4\u00dfes Halten Sie die Position einige Sekunden lang zur\u00fcck, lehnen Sie sich zur\u00fcck und wiederholen Sie die zweite \u00dcbung <\/span>verfahren Sie auf die gleiche Weise \u00bb.<\/span><\/p>\n

Gehen \u00abWann immer Sie k\u00f6nnen, w\u00e4hlen Sie einen bergauf f\u00fchrenden Pfad: Das Gehen auf einem abfallenden Hang ist absolut die beste \u00dcbung f\u00fcr die Muskeln der Oberschenkel und des Ges\u00e4\u00dfes. <\/span>Um zu klettern, machen Sie die Treppe, die die gesamte Fu\u00dfsohle tr\u00e4gt. <\/span>Wenn Sie ein kleines Kind haben, dr\u00fccken Sie den Kinderwagen in guter Stimmung und guter Laune: Dies ist auch eine wunderbare \u00dcbung, um die R\u00fcckseite zu straffen \u00bb.<\/span><\/p>\n

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C\u00f3mo reafirmar las nalgas<\/span><\/span><\/strong><\/p>\n

Para despertar las nalgas adormecidas despu\u00e9s de la hibernaci\u00f3n de invierno partimos del movimiento. <\/span>Estos son los consejos de la entrenadora personal.<\/span><\/p>\n

En el gimnasio \u00abEvite los ejercicios fuertes, con m\u00e1quinas o mega-tobilleras que aumentan la masa muscular y, por lo tanto, agrandan las nalgas. <\/span>Perfecto, sin embargo, yoga, pilates y todas las disciplinas de cuerpo libre que apuntan a endurecer sin aumentar el volumen \u00bb.<\/span><\/p>\n

En casa “Aqu\u00ed hay dos ejercicios f\u00e1ciles y f\u00e1ciles de hacer en 30-50 repeticiones, siempre que tenga tiempo (\u00a1pero los resultados son visibles!). Supinos, con las piernas flexionadas y los pies apoyados en el piso, levanten su trasero del suelo (sin <\/span>arqueando) contrayendo los gl\u00fateos. Mantenga la posici\u00f3n unos segundos, incl\u00ednese hacia atr\u00e1s y repita. Luego, el segundo ejercicio. Recostado sobre un lado, levante la pierna de lado manteni\u00e9ndola tensa. Regrese a la posici\u00f3n inicial y repita en serie. Cambie de lado y <\/span>proceder de la misma manera \u00bb.<\/span><\/p>\n

Caminar \u00abSiempre que pueda, elija un camino cuesta arriba: caminar en una pendiente inclinada es absolutamente el mejor ejercicio para los m\u00fasculos de los muslos y las nalgas. <\/span>Para subir, hacer las escaleras que soportan toda la planta del pie. <\/span>Si tienes un ni\u00f1o peque\u00f1o, empuja el cochecito de buen humor y de buen humor: esto tambi\u00e9n es un ejercicio maravilloso para tonificar la parte de atr\u00e1s \u00bb.<\/span><\/p>\n

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\u041a\u0430\u043a \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0442\u044c \u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/span><\/span><\/strong><\/p>\n

\u0427\u0442\u043e\u0431\u044b \u043f\u0440\u043e\u0431\u0443\u0434\u0438\u0442\u044c \u0441\u043e\u043d\u043d\u044b\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u043f\u043e\u0441\u043b\u0435 \u0437\u0438\u043c\u043d\u0435\u0439 \u0441\u043f\u044f\u0447\u043a\u0438, \u043c\u044b \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u043c \u0441 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f<\/span>.<\/span><\/p>\n

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\u5982\u4f55\u575a\u5b9a\u81c0\u90e8<\/span><\/span><\/strong><\/p>\n

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\n

\u304a\u5c3b\u3092\u56fa\u5b9a\u3059\u308b\u65b9\u6cd5<\/span><\/span><\/strong><\/p>\n

\u51ac\u306e\u51ac\u7720\u5f8c\u306b\u7720\u304f\u306a\u308b\u304a\u5c3b\u3092\u76ee\u899a\u3081\u3055\u305b\u308b\u305f\u3081\u306b\u3001\u79c1\u305f\u3061\u306f\u904b\u52d5\u304b\u3089\u59cb\u3081\u307e\u3059<\/span><\/p>\n

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\u6b69\u304f\u00ab\u3042\u306a\u305f\u304c\u3067\u304d\u308b\u3068\u304d\u306f\u3044\u3064\u3067\u3082\u3001\u4e0a\u308a\u9053\u3092\u9078\u3076\uff1a\u659c\u9762\u3092\u6b69\u304f\u3053\u3068\u306f\u3001\u592a\u3082\u3082\u3068\u81c0\u90e8\u306e\u7b4b\u8089\u306b\u3068\u3063\u3066\u6700\u9ad8\u306e\u904b\u52d5\u3067\u3059\u3002<\/span>\u767b\u308b\u306b\u306f\u3001\u8db3\u306e\u88cf\u5168\u4f53\u3092\u652f\u3048\u308b\u968e\u6bb5\u3092\u4f5c\u3063\u3066\u304f\u3060\u3055\u3044\u3002<\/span>\u5c0f\u3055\u306a\u5b50\u4f9b\u304c\u3044\u308b\u5834\u5408\u306f\u3001\u30d9\u30d3\u30fc\u30ab\u30fc\u3092\u826f\u3044\u6c17\u5206\u3067\u3001\u826f\u3044\u6c17\u5206\u3067\u62bc\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/span><\/p>\n

\n

Como firmar as n\u00e1degas<\/span><\/span><\/strong><\/p>\n

Para despertar as n\u00e1degas sonolentas ap\u00f3s a hiberna\u00e7\u00e3o do inverno, partimos do movimento. <\/span>Aqui est\u00e3o as dicas da personal trainer.<\/span><\/p>\n

No gin\u00e1sio \u00abEvite exerc\u00edcios fortes, com m\u00e1quinas ou mega-tornozeleiras que aumentem a massa muscular e, consequentemente, aumentem as n\u00e1degas. <\/span>Perfeito, no entanto, yoga, pilates e todas as disciplinas de corpo livre que visam endurecer sem aumentar o volume \u00bb.<\/span><\/p>\n

Em casa “Aqui est\u00e3o duas f\u00e1ceis, f\u00e1ceis de fazer exerc\u00edcios em 30-50 repeti\u00e7\u00f5es, sempre que voc\u00ea tiver tempo (mas os resultados s\u00e3o vis\u00edveis!). Supino, pernas dobradas e p\u00e9s descansando no ch\u00e3o, levante a bunda do ch\u00e3o (sem <\/span>arqueando as n\u00e1degas, mantenha a posi\u00e7\u00e3o por alguns segundos, recoste-se e repita, depois o segundo exerc\u00edcio, deite-se de um lado, levante a perna para os lados e mantenha-a esticada. <\/span>proceda da mesma maneira \u00bb.<\/span><\/p>\n

Andando \u00abSempre que puder, escolha um caminho dif\u00edcil: caminhar em uma encosta inclinada \u00e9 absolutamente o melhor exerc\u00edcio para os m\u00fasculos das coxas e n\u00e1degas. <\/span>Para subir, fa\u00e7a as escadas apoiando a sola inteira do p\u00e9. <\/span>Se voc\u00ea tem uma crian\u00e7a pequena, empurre o carrinho de bom humor e de bom humor: este tamb\u00e9m \u00e9 um exerc\u00edcio maravilhoso para tonificar o traseiro \u201d.<\/span><\/p>\n

\n

\u0928\u093f\u0924\u0902\u092c\u094b\u0902 \u0915\u094b \u0915\u0948\u0938\u0947 \u092b\u0930\u094d\u092e \u0915\u0930\u0947\u0902<\/span><\/span><\/strong><\/p>\n

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\n

\u0643\u064a\u0641\u064a\u0629 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/span><\/span><\/strong><\/p>\n

\u0644\u0625\u064a\u0642\u0627\u0638 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0627\u0644\u0646\u0627\u0639\u0633\u0629 \u0628\u0639\u062f \u0633\u0628\u0627\u062a \u0627\u0644\u0634\u062a\u0627\u0621 \u060c \u0646\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629. <\/span>\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u062e\u0635\u064a<\/span><\/p>\n

\u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u00ab\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u060c \u0645\u0639 \u0627\u0644\u0622\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u062e\u0644\u062c\u0627\u0646 \u0627\u0644\u0636\u062e\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0632\u064a\u062f \u0645\u0646 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u060c \u062a\u0643\u0628\u064a\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641. <\/span>\u0627\u0644\u0643\u0645\u0627\u0644 \u060c \u0645\u0639 \u0630\u0644\u0643 \u060c \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u062c\u0645\u064a\u0639 \u062a\u062e\u0635\u0635\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0635\u0644\u0628 \u062f\u0648\u0646 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u00bb.<\/span><\/p>\n

\u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 “\u0647\u0646\u0627 \u0646\u0648\u0639\u0627\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0647\u0644\u0629 \u060c \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 30-50 \u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a (\u0648\u0644\u0643\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0636\u062d\u0629!). \u0623\u0631\u062c\u0639\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0627\u0632\u0645\u0629 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u064a\u0633\u062a\u0631\u064a\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0631\u0641\u0639 \u0645\u0624\u062e\u0631\u062a\u0643 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 (\u0628\u062f\u0648\u0646 <\/span>\u0627\u0631\u0628\u0637 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u060c \u0627\u0646\u062d\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0648\u0643\u0631\u0631 \u060c \u062b\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a \u060c \u0645\u0633\u062a\u0644\u0642\u064a\u0627\u064b \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0633\u0643\u0647\u0627 \u0645\u0634\u062f\u0648\u062f\u0627\u064b \u060c \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0648\u0643\u0631\u0631\u0647\u0627 \u0641\u064a \u0627\u0644\u0633\u0644\u0633\u0644\u0629. <\/span>\u0627\u0644\u0645\u0636\u064a \u0642\u062f\u0645\u0627 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u00bb.<\/span><\/p>\n

\u0627\u0644\u0645\u0634\u064a \u00ab\u0643\u0644\u0645\u0627 \u0627\u0633\u062a\u0637\u0639\u062a \u060c \u0627\u062e\u062a\u0631 \u0645\u0633\u0627\u0631\u064b\u0627 \u0634\u0627\u0642\u064b\u0627: \u0625\u0646 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0645\u0646\u062d\u062f\u0631 \u0645\u0627\u0626\u0644 \u0647\u0648 \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641. <\/span>\u0644\u0644\u062a\u0633\u0644\u0642 \u060c \u0627\u0635\u0646\u0639 \u0627\u0644\u062f\u0631\u062c \u0627\u0644\u062f\u0627\u0639\u0645 \u0644\u0646\u0639\u0644 \u0627\u0644\u0642\u062f\u0645 \u0628\u0623\u0643\u0645\u0644\u0647. <\/span>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0637\u0641\u0644 \u0635\u063a\u064a\u0631 \u060c \u0627\u062f\u0641\u0639 \u0639\u0631\u0628\u0629 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0628\u0623\u0631\u0648\u0627\u062d \u062c\u064a\u062f\u0629 \u0648\u0641\u064a \u0645\u0632\u0627\u062c \u062c\u064a\u062f: \u0647\u0630\u0627 \u0623\u064a\u0636\u064b\u0627 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0645\u0624\u062e\u0631 \u00bb.<\/span><\/p>\n

\n

Cara mengencangkan bokong<\/span><\/span><\/p>\n

Untuk membangunkan bokong yang mengantuk setelah hibernasi musim dingin kita mulai dari gerakan. <\/span>Berikut adalah tips dari pelatih pribadi.<\/span><\/p>\n

Di gym * Hindari olahraga yang kuat, dengan mesin atau mega-anklet yang meningkatkan massa otot dan, karenanya, memperbesar bokong. <\/span>Sempurna, bagaimanapun, yoga, pilates dan semua disiplin tubuh bebas yang bertujuan mengeras tanpa meningkatkan volume \u00bb.<\/span><\/p>\n

Di rumah “Ini adalah dua latihan yang mudah dan mudah dilakukan dalam 30-50 repetisi, kapan pun Anda punya waktu (tetapi hasilnya terlihat!). Terlentang, kaki ditekuk dan kaki bertumpu di lantai, angkat pantat dari tanah (tanpa <\/span>Menjepit posisi pantat, menjaga posisi beberapa detik, bersandar dan mengulang, kemudian latihan kedua, Berbaring di satu sisi, mengangkat kaki ke samping, memegangnya dengan kencang, kembali ke posisi semula dan ulangi seri. <\/span>lanjutkan dengan cara yang sama \u00bb.<\/span><\/p>\n

Berjalan, kapan pun Anda bisa, pilih jalan menanjak: berjalan di lereng yang miring adalah latihan terbaik untuk otot paha dan bokong. <\/span>Untuk mendaki, buatlah tangga yang menopang seluruh telapak kaki. <\/span>Jika Anda memiliki anak kecil, dorong kereta dorong dalam semangat yang baik dan dalam suasana hati yang baik: ini juga merupakan latihan yang bagus untuk nada bagian belakang \u00bb.<\/span><\/p>\n

\n

Kal\u00e7alar nas\u0131l sa\u011flamla\u015ft\u0131r\u0131l\u0131r<\/span><\/span><\/p>\n

K\u0131\u015f uykusundan sonra uykulu kal\u00e7alar\u0131 uyand\u0131rmak i\u00e7in hareketlerden ba\u015fl\u0131yoruz. <\/span>\u0130\u015fte ki\u015fisel antren\u00f6r\u00fcn ipu\u00e7lar\u0131.<\/span><\/p>\n

Spor salonunda \u00abKas k\u00fctlesini art\u0131ran ve dolay\u0131s\u0131yla kal\u00e7alar\u0131 b\u00fcy\u00fcten makineler veya mega ayak bile\u011fi ile g\u00fc\u00e7l\u00fc egzersizlerden ka\u00e7\u0131n\u0131n. <\/span>Ancak, yoga, pilates ve hacim art\u0131rmadan sertle\u015fmeyi ama\u00e7layan t\u00fcm serbest v\u00fccut disiplinleri m\u00fckemmeldir \u00bb.<\/span><\/p>\n

Evde “\u0130\u015fte iki kolay, 30-50 tekrarda egzersiz yapmak kolay, zaman\u0131n\u0131z varsa (ama sonu\u00e7lar g\u00f6r\u00fcn\u00fcr!) .Yemek, bacaklar b\u00fck\u00fclm\u00fc\u015f ve ayaklar yerde dinlenerek, k\u0131\u00e7\u0131n\u0131z\u0131 yerden kald\u0131r <\/span>kemerli kal\u00e7alar. Birka\u00e7 saniye durun, geriye yaslan\u0131n ve tekrarlay\u0131n, sonra ikinci egzersiz.bir tarafta uzanarak, bacaklar\u0131 gergin tutarak yanlara do\u011fru kald\u0131r\u0131n, ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna geri d\u00f6n\u00fcn ve seri halinde tekrarlay\u0131n. <\/span>ayn\u0131 \u015fekilde ilerleyin \u00bb.<\/span><\/p>\n

Y\u00fcr\u00fcme \u00abHer ne zaman yapabilirsiniz, yoku\u015f yukar\u0131 bir yol se\u00e7in: E\u011fimli bir yamac\u0131n \u00fczerinde y\u00fcr\u00fcmek kesinlikle uyluk ve kal\u00e7a kaslar\u0131 i\u00e7in en iyi egzersizdir. <\/span>T\u0131rmanmak i\u00e7in, aya\u011f\u0131n t\u00fcm taban\u0131n\u0131 destekleyen merdivenleri yap\u0131n. <\/span>K\u00fc\u00e7\u00fck bir \u00e7ocu\u011funuz varsa, bebek arabas\u0131na iyi ruhlar ve iyi bir ruh hali i\u00e7inde itin: Bu ayn\u0131 zamanda arka tarafa tonlamak i\u00e7in harika bir al\u0131\u015ft\u0131rmad\u0131r \u00bb.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

To awaken the sleepy buttocks after the winter hibernation we start from the movement. Here […]<\/p>\n","protected":false},"author":347,"featured_media":12820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4264],"tags":[],"class_list":["post-12823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-highlights-en"],"_links":{"self":[{"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/posts\/12823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/users\/347"}],"replies":[{"embeddable":true,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/comments?post=12823"}],"version-history":[{"count":1,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/posts\/12823\/revisions"}],"predecessor-version":[{"id":19937,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/posts\/12823\/revisions\/19937"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/media\/12820"}],"wp:attachment":[{"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/media?parent=12823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/categories?post=12823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.42doit.com\/en\/wp-json\/wp\/v2\/tags?post=12823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}