{"id":153468,"date":"2024-07-26T14:15:03","date_gmt":"2024-07-26T11:15:03","guid":{"rendered":"https:\/\/epochtimestr.com\/?p=153468"},"modified":"2024-07-26T14:15:04","modified_gmt":"2024-07-26T11:15:04","slug":"omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi","status":"publish","type":"post","link":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi","title":{"rendered":"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi"},"content":{"rendered":"\n

Omuz ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, evde yap\u0131labilecek, be\u015f kolay klasik \u00c7in dans\u0131 egzersizi bulunuyor. Sertifikal\u0131 ki\u015fisel antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, bu egzersizleri g\u00f6steriyor.<\/p>\n\n\n

\n
\"\"
Uzun s\u00fcreli oturma ve k\u00f6t\u00fc duru\u015f, s\u0131kl\u0131kla omuz ve boyun a\u011fr\u0131s\u0131na yol a\u00e7ar. G\u00fcnl\u00fck ya\u015fam\u0131 ve i\u015f verimlili\u011fini etkileyen bu a\u011fr\u0131lar\u0131 azaltan be\u015f klasik \u00c7in dans\u0131 egzersizi var. (Foto\u011fraf (kesildi): Wikimedia)<\/em><\/figcaption><\/figure><\/div>\n\n\n

Uzun s\u00fcreli oturma ve k\u00f6t\u00fc duru\u015f, s\u0131kl\u0131kla omuz ve s\u0131rt a\u011fr\u0131s\u0131na yol a\u00e7ar. G\u00fcnl\u00fck ya\u015fam\u0131 ve i\u015f verimlili\u011fini etkileyen bu a\u011fr\u0131 tipi g\u00fcn\u00fcm\u00fcz toplumunda olduk\u00e7a yayg\u0131n. Sizi bu a\u011fr\u0131lardan kurtaracak ya da olmas\u0131n\u0131 \u00f6nleyecek egzersizler \u00f6\u011frenmek, hayat\u0131n\u0131z\u0131 kolayla\u015ft\u0131racak. Rocky Liao, klasik \u00c7in dans\u0131<\/a> e\u011fitmenidir. Rocky, omuz ve s\u0131rt rahats\u0131zl\u0131\u011f\u0131n\u0131 hafifletebilecek \u00e7e\u015fitli dans hareketlerini ve temel e\u011fitim tekniklerini tan\u0131t\u0131yor.<\/p>\n\n\n\n

Uzun s\u00fcre ayn\u0131 pozisyonda kalmak, omuz ve boyun kaslar\u0131n\u0131 gergin tutarak dinlenmelerini engeller. Bu hipoksiye (dokularda yetersiz oksijen), zay\u0131f kan dola\u015f\u0131m\u0131na, kaslar\u0131n sertle\u015fmesine ve sonu\u00e7ta a\u011fr\u0131ya yol a\u00e7abilir. Bu sorunlar\u0131 \u00e7\u00f6zmek i\u00e7in omuz ve s\u0131rt b\u00f6lgesindeki kaslar\u0131 g\u00fc\u00e7lendirmek, gev\u015fetmek veya germek \u00f6nemlidir. Bu kaslar orta rhomboid, alt trapezius, levat\u00f6r k\u00fcrek kemi\u011fi, \u00fcst trapezius, pektoralis maj\u00f6r ve pektoralis min\u00f6r kaslar\u0131d\u0131r.<\/p>\n\n\n\n

Rocky, be\u015f klasik \u00c7in dans\u0131 esneme hareketi \u00f6\u011fretiyor. \u00d6nce omuz, boyun ve s\u0131rt\u0131n \u00fcst k\u0131sm\u0131ndaki gergin kaslar\u0131 gev\u015fetmek i\u00e7in temel egzersizler g\u00f6steriyor. Ard\u0131ndan omuz gerginli\u011fini azaltma ve s\u0131rt\u0131n \u00fcst k\u0131sm\u0131ndaki rahats\u0131zl\u0131\u011f\u0131 hafifletme egzersizleri yap\u0131yor.<\/p>\n\n\n

\n
\"\"
Rocky Liao (solda) ve Amber Yang kol esnetme hareketlerini g\u00f6steriyor. (Foto\u011fraf: The Epoch Times)<\/em><\/figcaption><\/figure><\/div>\n\n\n

Esneme Egzersizi 1: Kollar\u0131 Esnetme<\/strong><\/h3>\n\n\n\n

Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

    \n
  1. Ayaklar\u0131n\u0131z omuz geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde, ayakta durun.<\/li>\n\n\n\n
  2. Sa\u011f kolunuzu kald\u0131r\u0131n ve sola \u00e7evirin. Sol kolunuzu b\u00fck\u00fcn ve sa\u011f dirse\u011finizi kavray\u0131n. Belinizi sa\u011fa \u00e7evirirken ayn\u0131 anda g\u00f6\u011fs\u00fcn\u00fcz\u00fc sola \u00e7evirin. \u00dc\u00e7 saniye bekleyin, ard\u0131ndan kollar\u0131n\u0131z\u0131 indirin ve rahatlay\u0131n.<\/li>\n\n\n\n
  3. Hareketi di\u011fer tarafla da tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n\n

    Bu hareket, benzersiz bir klasik \u00c7in dans\u0131 tekni\u011fini kullan\u0131r. Bel ters y\u00f6ne d\u00f6nerken, latissimus dorsi, rhomboid, trapezius ve posterior deltoid kaslar\u0131 esner. \u00dcst s\u0131rt kaslar\u0131 uzar, g\u00f6\u011f\u00fcs hareketlili\u011fi artar ve alt kar\u0131n b\u00f6lgesi \u015fekillenmesi sa\u011flan\u0131r.<\/p>\n\n\n

    \n
    \"\"
    Kollar\u0131 sallama egzersizi. (Foto\u011fraf: The Epoch Times)<\/em><\/figcaption><\/figure><\/div>\n\n\n

    Esneme Egzersizi 2: Kollar\u0131 Sallama<\/strong><\/h3>\n\n\n\n

    Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

      \n
    1. Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7arak ayakta durun. Karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekin, kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131n, uyluklar\u0131n\u0131z\u0131 gerin ve omuzlar\u0131n\u0131z\u0131 gev\u015fetin.<\/li>\n\n\n\n
    2. Her iki kolu da d\u00fcz bir \u015fekilde uzat\u0131n. Sa\u011f kolu kuvvetli bir \u015fekilde geriye ve a\u015fa\u011f\u0131 do\u011fru sallay\u0131n. Ayn\u0131 anda, sol kolu kuvvetli bir \u015fekilde geriye ve yukar\u0131ya do\u011fru sallay\u0131n. Kollar\u0131n birini a\u015fa\u011f\u0131 indirirken di\u011ferini yukar\u0131 kald\u0131r\u0131n. Bu hareketli birka\u00e7 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n\n

      Bu hareket, klasik \u00c7in dans\u0131ndaki \u0131s\u0131nma egzersizlerinden biridir. Boyundan s\u0131rt\u0131n \u00fcst k\u0131sm\u0131na kadar olan b\u00f6lgedeki kaslar\u0131 esnetmek i\u00e7in uygulan\u0131r. Ayn\u0131 zamanda gergin latissimus dorsi, deltoid ve triceps brachii kaslar\u0131 da esner ve gev\u015fer.<\/p>\n\n\n

      \n
      \"\"
      Mo\u011fol dans\u0131 omuz hareketleri. (Foto\u011fraf: The Epoch Times)<\/em><\/figcaption><\/figure><\/div>\n\n\n

      Esneme Egzersizi 3: Mo\u011fol Dans\u0131 Omuz Hareketleri<\/strong><\/h3>\n\n\n\n

      Geleneksel Mo\u011fol dans\u0131nda omuz silkme, omuzlar\u0131 \u00e7evirme ve sallama gibi bir\u00e7ok hareket vard\u0131r. Bu hareketlerle, sertle\u015fmi\u015f omuz kaslar\u0131 etkili bir \u015fekilde gev\u015fer ve rahatlar.<\/p>\n\n\n\n

      Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

        \n
      1. Omuzlar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe kald\u0131r\u0131n, ard\u0131ndan h\u0131zla gev\u015fetin ve b\u0131rak\u0131n. Birka\u00e7 kez tekrarlay\u0131n.<\/li>\n\n\n\n
      2. Birka\u00e7 kez tekrarlayarak omuzlar\u0131n\u0131z\u0131 ileri do\u011fru \u00e7evirin. Daha sonra birka\u00e7 kez tekrarlayarak omuzlar\u0131n\u0131z\u0131 geriye do\u011fru \u00e7evirin.<\/li>\n<\/ol>\n\n\n
        \n
        \"\"
        Kollar\u0131 sallama ve germe. (Foto\u011fraf: The Epoch Times)<\/figcaption><\/figure><\/div>\n\n\n

        Esneme Egzersizi 4: Kollar\u0131 Sallama ve Germe<\/strong><\/h3>\n\n\n\n

        Klasik dansta<\/a>, ortak bir kol sallama hareketi vard\u0131r. Kal\u00e7alar sabit dururken omuzlar ve kollar uzan\u0131p daire \u00e7izerler ve bel b\u00fck\u00fcl\u00fcr. Hareket boyunca g\u00f6zler elleri takip etmeli, g\u00f6\u011f\u00fcs, bel ve boynun e\u015f zamanl\u0131 esnemesine olanak sa\u011flamal\u0131d\u0131r.<\/p>\n\n\n\n

        Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

          \n
        1. Dik bir \u015fekilde ayakta durun, karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekin, kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131n, uyluklar\u0131n\u0131z\u0131 gerin ve omuzlar\u0131n\u0131z\u0131 gev\u015fetin.<\/li>\n\n\n\n
        2. Sa\u011f kolunuzu \u00f6ne do\u011fru uzat\u0131n, ard\u0131ndan geriye do\u011fru bir daire \u00e7izin. Eliniz omzunuzdan ge\u00e7erken belinizi sa\u011fa do\u011fru \u00e7evirin ve elinizi a\u00e7abildi\u011finiz kadar a\u00e7\u0131n. Hareket boyunca sa\u011f elinizi izleyin. B\u00f6ylece g\u00f6\u011f\u00fcs ve boyun kaslar\u0131 daha \u00e7ok esner.<\/li>\n\n\n\n
        3. Hareketi di\u011fer tarafla da tekrarlay\u0131n.<\/li>\n\n\n\n
        4. (2) ve (3) numaral\u0131 ad\u0131mlar\u0131 birka\u00e7 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n\n

          Esneme Egzersizi 5: Klasik \u00c7in Dans Tekni\u011fi \u2013 Han ve Tian<\/strong><\/h3>\n\n\n\n

          Klasik \u00c7in dans\u0131nda, \u201chan\u201d ve \u201ctian\u201d isimli v\u00fccut hareket teknikleri vard\u0131r. Bunlar geni\u015fleme ve daralma hareketleri i\u00e7erir. Bu teknikte s\u0131rt omurlar\u0131 tamamen \u00f6ne do\u011fru k\u0131vr\u0131l\u0131r, uzuvlar d\u0131\u015far\u0131 do\u011fru uzat\u0131l\u0131r (tian). Ard\u0131ndan s\u0131rt maksimuma kadar k\u0131vr\u0131l\u0131r, uzuvlar i\u00e7e do\u011fru \u00e7ekilir (han). Nefes teknikleriyle senkronize edilen \u201chan\u201d ve \u201ctian\u201d hareketlerinde, s\u0131rt kaslar\u0131, pektoralis maj\u00f6r ve pektoralis min\u00f6r esner ve \u00e7al\u0131\u015f\u0131r. Ayr\u0131ca \u00e7e\u015fitli dinamik el hareketleri yoluyla g\u00fc\u00e7l\u00fc kol hatlar\u0131 geli\u015fir.<\/p>\n\n\n\n

          Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

            \n
          1. Kollar\u0131n\u0131z\u0131 yanlara do\u011fru a\u00e7arak ayakta durun.<\/li>\n\n\n\n
          2. V\u00fccudu i\u00e7e do\u011fru \u00e7ekin, kollar\u0131 bir araya getirin ve g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde birbirine de\u011fmeyecek \u015fekilde \u00e7aprazlay\u0131n. Sonra, kollar\u0131 d\u0131\u015far\u0131 do\u011fru a\u00e7\u0131n, v\u00fccudu geni\u015fletin, ba\u015f\u0131n\u0131z\u0131 geriye do\u011fru e\u011fin. Ayr\u0131ca g\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131ya kald\u0131rmak i\u00e7in belinizi gerin.<\/li>\n\n\n\n
          3. Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna d\u00f6n\u00fcn ve 2. ad\u0131mdaki hareketi tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n\n

            Liao, bu hareket serisinin klasik \u00c7in dans\u0131ndaki \u201cv\u00fccut elleri y\u00f6nlendiriyor\u201d tekni\u011fini i\u00e7erdi\u011fini anlatt\u0131. V\u00fccut hareketinin, uzuvlar\u0131 devreye sokmadan \u00f6nce ba\u015flad\u0131\u011f\u0131n\u0131 ve bunun daha zarif bir hareketle sonu\u00e7land\u0131\u011f\u0131n\u0131 a\u00e7\u0131klad\u0131. Bu t\u00fcr hareketler yaln\u0131zca bir kas grubuna odaklanmak yerine birden fazlas\u0131n\u0131 hedef al\u0131r.<\/p>\n\n\n\n

            .<\/p>\n\n\n\n

            Yazan: <\/em>Amber Yang, The Epoch Times<\/p>\n\n\n\n

            \u00c7eviren: <\/em>Hatice Atmaca, The Epoch Times T\u00fcrkiye<\/p>\n","protected":false},"excerpt":{"rendered":"

            Omuz ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, evde yap\u0131labilecek, be\u015f kolay klasik \u00c7in dans\u0131 egzersizi bulunuyor. Sertifikal\u0131 ki\u015fisel antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, bu egzersizleri g\u00f6steriyor. Uzun s\u00fcreli oturma ve k\u00f6t\u00fc duru\u015f, s\u0131kl\u0131kla omuz ve s\u0131rt a\u011fr\u0131s\u0131na yol a\u00e7ar. G\u00fcnl\u00fck ya\u015fam\u0131 ve i\u015f verimlili\u011fini etkileyen bu a\u011fr\u0131 tipi g\u00fcn\u00fcm\u00fcz toplumunda olduk\u00e7a […]<\/p>\n","protected":false},"author":12379,"featured_media":153469,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"Klasik \u00c7in Dans\u0131","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.","_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_yoast_wpseo_focuskw_text_input":""},"categories":[519,6909],"tags":[8403,8404,8402],"yoast_head":"\nOmuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi - The Epoch Times TR<\/title>\n<meta name=\"description\" content=\"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi - The Epoch Times TR\" \/>\n<meta property=\"og:description\" content=\"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\" \/>\n<meta property=\"og:site_name\" content=\"The Epoch Times TR\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/theepochtimestr\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-26T11:15:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-26T11:15:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png\" \/>\n\t<meta property=\"og:image:width\" content=\"498\" \/>\n\t<meta property=\"og:image:height\" content=\"509\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Hatice Atmaca\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheEpochTimesTR\" \/>\n<meta name=\"twitter:site\" content=\"@TheEpochTimesTR\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hatice Atmaca\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#article\",\"isPartOf\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\"},\"author\":{\"name\":\"Hatice Atmaca\",\"@id\":\"https:\/\/epochtimestr.com\/#\/schema\/person\/a515b4166e91977b7e9f483ceb142459\"},\"headline\":\"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi\",\"datePublished\":\"2024-07-26T11:15:03+00:00\",\"dateModified\":\"2024-07-26T11:15:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\"},\"wordCount\":1114,\"publisher\":{\"@id\":\"https:\/\/epochtimestr.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage\"},\"thumbnailUrl\":\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png\",\"keywords\":[\"egzersiz\",\"klasik \u00e7in dans\u0131\",\"Omuz ve s\u0131rt a\u011fr\u0131s\u0131\"],\"articleSection\":[\"ED\u0130T\u00d6R\u00dcN SE\u00c7\u0130M\u0130\",\"SA\u011eLIK\"],\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\",\"url\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\",\"name\":\"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi - The Epoch Times TR\",\"isPartOf\":{\"@id\":\"https:\/\/epochtimestr.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage\"},\"image\":{\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage\"},\"thumbnailUrl\":\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png\",\"datePublished\":\"2024-07-26T11:15:03+00:00\",\"dateModified\":\"2024-07-26T11:15:04+00:00\",\"description\":\"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.\",\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage\",\"url\":\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png\",\"contentUrl\":\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png\",\"width\":498,\"height\":509},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/epochtimestr.com\/#website\",\"url\":\"https:\/\/epochtimestr.com\/\",\"name\":\"The Epoch Times TR\",\"description\":\"De\u011fi\u015fen D\u00fcnyam\u0131za Taze Bir Bak\u0131\u015f\",\"publisher\":{\"@id\":\"https:\/\/epochtimestr.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/epochtimestr.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"tr\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/epochtimestr.com\/#organization\",\"name\":\"The EpochTimes T\u00fcrkiye\",\"url\":\"https:\/\/epochtimestr.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/epochtimestr.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/ET-Logo-YG.jpg\",\"contentUrl\":\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/ET-Logo-YG.jpg\",\"width\":346,\"height\":29,\"caption\":\"The EpochTimes T\u00fcrkiye\"},\"image\":{\"@id\":\"https:\/\/epochtimestr.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/theepochtimestr\",\"https:\/\/x.com\/TheEpochTimesTR\",\"https:\/\/www.instagram.com\/epochtimestr\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/epochtimestr.com\/#\/schema\/person\/a515b4166e91977b7e9f483ceb142459\",\"name\":\"Hatice Atmaca\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/epochtimestr.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/dd49aabd0aeaecbc0ecbce954119ae42?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/dd49aabd0aeaecbc0ecbce954119ae42?s=96&d=mm&r=g\",\"caption\":\"Hatice Atmaca\"},\"url\":\"https:\/\/epochtimestr.com\/index.php\/author\/hatice\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi - The Epoch Times TR","description":"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.","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:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi","og_locale":"tr_TR","og_type":"article","og_title":"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi - The Epoch Times TR","og_description":"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.","og_url":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi","og_site_name":"The Epoch Times TR","article_publisher":"https:\/\/www.facebook.com\/theepochtimestr","article_published_time":"2024-07-26T11:15:03+00:00","article_modified_time":"2024-07-26T11:15:04+00:00","og_image":[{"width":498,"height":509,"url":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png","type":"image\/png"}],"author":"Hatice Atmaca","twitter_card":"summary_large_image","twitter_creator":"@TheEpochTimesTR","twitter_site":"@TheEpochTimesTR","twitter_misc":{"Yazan:":"Hatice Atmaca","Tahmini okuma s\u00fcresi":"6 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#article","isPartOf":{"@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi"},"author":{"name":"Hatice Atmaca","@id":"https:\/\/epochtimestr.com\/#\/schema\/person\/a515b4166e91977b7e9f483ceb142459"},"headline":"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi","datePublished":"2024-07-26T11:15:03+00:00","dateModified":"2024-07-26T11:15:04+00:00","mainEntityOfPage":{"@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi"},"wordCount":1114,"publisher":{"@id":"https:\/\/epochtimestr.com\/#organization"},"image":{"@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage"},"thumbnailUrl":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png","keywords":["egzersiz","klasik \u00e7in dans\u0131","Omuz ve s\u0131rt a\u011fr\u0131s\u0131"],"articleSection":["ED\u0130T\u00d6R\u00dcN SE\u00c7\u0130M\u0130","SA\u011eLIK"],"inLanguage":"tr"},{"@type":"WebPage","@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi","url":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi","name":"Omuz ve S\u0131rt A\u011fr\u0131s\u0131n\u0131 Azaltmak i\u00e7in 5 Klasik \u00c7in Dans\u0131 Egzersizi - The Epoch Times TR","isPartOf":{"@id":"https:\/\/epochtimestr.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage"},"image":{"@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage"},"thumbnailUrl":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png","datePublished":"2024-07-26T11:15:03+00:00","dateModified":"2024-07-26T11:15:04+00:00","description":"Antren\u00f6r Amber Yang ve klasik \u00c7in dans\u0131 e\u011fitmeni Rocky Liao, omuz ve boyun a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in, be\u015f klasik \u00c7in dans\u0131 egzersizi g\u00f6steriyor.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi"]}]},{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/epochtimestr.com\/index.php\/omuz-ve-boyun-agrisini-azaltmak-icin-5-klasik-cin-dansi-egzersizi#primaryimage","url":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png","contentUrl":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/Depiction_of_a_person_suffering_from_neck_pain-yazisiz.png","width":498,"height":509},{"@type":"WebSite","@id":"https:\/\/epochtimestr.com\/#website","url":"https:\/\/epochtimestr.com\/","name":"The Epoch Times TR","description":"De\u011fi\u015fen D\u00fcnyam\u0131za Taze Bir Bak\u0131\u015f","publisher":{"@id":"https:\/\/epochtimestr.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/epochtimestr.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"https:\/\/epochtimestr.com\/#organization","name":"The EpochTimes T\u00fcrkiye","url":"https:\/\/epochtimestr.com\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/epochtimestr.com\/#\/schema\/logo\/image\/","url":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/ET-Logo-YG.jpg","contentUrl":"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/ET-Logo-YG.jpg","width":346,"height":29,"caption":"The EpochTimes T\u00fcrkiye"},"image":{"@id":"https:\/\/epochtimestr.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/theepochtimestr","https:\/\/x.com\/TheEpochTimesTR","https:\/\/www.instagram.com\/epochtimestr"]},{"@type":"Person","@id":"https:\/\/epochtimestr.com\/#\/schema\/person\/a515b4166e91977b7e9f483ceb142459","name":"Hatice Atmaca","image":{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/epochtimestr.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/dd49aabd0aeaecbc0ecbce954119ae42?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/dd49aabd0aeaecbc0ecbce954119ae42?s=96&d=mm&r=g","caption":"Hatice Atmaca"},"url":"https:\/\/epochtimestr.com\/index.php\/author\/hatice"}]}},"_links":{"self":[{"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/posts\/153468"}],"collection":[{"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/users\/12379"}],"replies":[{"embeddable":true,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/comments?post=153468"}],"version-history":[{"count":1,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/posts\/153468\/revisions"}],"predecessor-version":[{"id":153474,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/posts\/153468\/revisions\/153474"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/media\/153469"}],"wp:attachment":[{"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/media?parent=153468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/categories?post=153468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/epochtimestr.com\/index.php\/wp-json\/wp\/v2\/tags?post=153468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}