{"id":36915,"date":"2026-01-23T13:13:05","date_gmt":"2026-01-23T10:13:05","guid":{"rendered":"https:\/\/staging.plazacubes.com\/en\/ofiste-kolaylikla-uygulayabileceginiz-egzersizler\/"},"modified":"2026-01-23T13:13:05","modified_gmt":"2026-01-23T10:13:05","slug":"ofiste-kolaylikla-uygulayabileceginiz-egzersizler","status":"publish","type":"post","link":"https:\/\/new.plazacubes.de\/en\/ofiste-kolaylikla-uygulayabileceginiz-egzersizler\/","title":{"rendered":"Ofiste Kolayl\u0131kla Uygulayabilece\u011finiz Egzersizler"},"content":{"rendered":"<p>Bedenimiz, s\u00fcrekli ak\u0131\u015f halinde olan mucizevi bir yap\u0131 adeta. Kalbimiz aral\u0131ks\u0131z kan pompal\u0131yor, kimi h\u00fccrelerimiz \u00f6l\u00fcrken kimileri yeniden do\u011fuyor. Bu devinim i\u00e7erisinde bizler \u00e7al\u0131\u015fma hayat\u0131n\u0131n rutin temposunda bazen fark\u0131nda olmadan bazen ise gereklilikten saatlerce oturmak zorunda kal\u0131yoruz. Bu yaz\u0131m\u0131zda sizin i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z 10 ofis egzersizi sayesinde daha sa\u011fl\u0131kl\u0131 ve enerji dolu bir bahar sizi bekliyor.<\/p>\n<p>Bilindi\u011fi \u00fczere uzun s\u00fcre hareketsiz kal\u0131nmas\u0131 insan sa\u011fl\u0131\u011f\u0131 i\u00e7in ciddi tehlikeler olu\u015fturuyor.<\/p>\n<h2>Uzun S\u00fcre Oturman\u0131n Zararlar\u0131<\/h2>\n<p>Yap\u0131lan bilimsel ara\u015ft\u0131rmalara g\u00f6re uzun saatler oturman\u0131n insan sa\u011fl\u0131\u011f\u0131na ciddi zararlar\u0131 oldu\u011fu biliniyor. Uzun s\u00fcre oturma s\u0131ras\u0131nda;<\/p>\n<ul>\n<li>Kaslar\u0131n daha az ya\u011f yakmas\u0131 ve kan ak\u0131\u015f\u0131n\u0131n yava\u015flamas\u0131 kardiyovask\u00fcler gibi kalp hastal\u0131klar\u0131na neden olabiliyor.<\/li>\n<li>\u00c7al\u0131\u015fmayan kaslar ins\u00fcline kolayca yan\u0131t vermez bundan dolay\u0131 pankreas daha fazla ins\u00fclin \u00fcretimi yapar bu da diyabete ve di\u011fer hastal\u0131klara sebep olabiliyor.<\/li>\n<li>Uzun s\u00fcre oturan insanlarda disk hasar\u0131ndan kaynakl\u0131 bel f\u0131t\u0131\u011f\u0131 olu\u015fma riski art\u0131yor.<\/li>\n<\/ul>\n<p>T\u00fcm bu riskleri minimuma indirgemek amac\u0131yla i\u015f hayat\u0131nda kolayca uygulayabilece\u011finiz bu ofis egzersizlerini d\u00fczenli bir \u015fekilde yapman\u0131z\u0131 tavsiye ederiz. Bu 10 ofis egzersizi, hem obeziteyi \u00f6nlemek amac\u0131yla \u00e7al\u0131\u015fmalar yapan uzmanlar taraf\u0131ndan hem de fizyoterapistler taraf\u0131ndan tavsiye edilmektedir.<\/p>\n<h2>Uygulamas\u0131 Kolay Ofis Egzersizleri ve Resimli Anlat\u0131mlar\u0131<\/h2>\n<h3>Yana Hamle (her bir y\u00f6ne 10 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-2466 alignleft\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/yana-hamle-ofis-egzersizi.gif\" alt=\"yana hamle ofis egzersizi\" \/>Eller belde, kollar a\u00e7\u0131k, bacaklar\u0131n\u0131z\u0131 sa\u011fa ve sola esnetin, zorlayabildi\u011finiz kadar zorlay\u0131n.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Ofiste bu egzersizi yaparken \u00e7ok fazla dikkat \u00e7ekmezsiniz.<\/p>\n<p><strong>Eksileri:<\/strong> Dizler i\u00e7in zorlay\u0131c\u0131 olabilir.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> X<\/p>\n<p><strong>Utan\u00e7: <\/strong>XX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Z\u0131pla &#8211; \u00c7\u00f6mel (10 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2467\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/zipla-comel-ofis-egzersizi.gif\" alt=\"z\u0131pla \u00e7\u00f6mel ofis egzersizi\" \/>\u00d6n\u00fcn\u00fczde bo\u015f alan oldu\u011fundan emin olun. Elleriniz arkada yar\u0131 \u00e7\u00f6melme pozisyonuna ge\u00e7in ve elleriniz yukarda kutlama yap\u0131yormu\u015f gibi s\u0131\u00e7ray\u0131n.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Egzersizlerimiz i\u00e7erisinde en \u00e7ok kalori yakt\u0131ran budur.<\/p>\n<p><strong>Eksileri:<\/strong> Uzun insanlar i\u00e7in k\u0131sa tavanl\u0131 ofislerde tavana \u00e7arpma riski olabilir.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> XXX<\/p>\n<p><strong>Terletme:<\/strong> XXX<\/p>\n<p><strong>Utan\u00e7: <\/strong>XX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Sandalyede \u0130n &#8211; Kalk (10 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2468\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/sandalyede-in-kalk-ofis-egzersizi.gif\" alt=\"sandalyede in kalk ofis egzersizi\" \/>Eller belde, kollar a\u00e7\u0131k, bacaklar\u0131n\u0131z\u0131 sa\u011fa ve sola esnetin, zorlayabildi\u011finiz kadar zorlay\u0131n.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Ofiste bu egzersizi yaparken \u00e7ok fazla dikkat \u00e7ekmezsiniz.<\/p>\n<p><strong>Eksileri:<\/strong> Dizler i\u00e7in zorlay\u0131c\u0131 olabilir.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> XXX<\/p>\n<p><strong>Terletme:<\/strong> XX<\/p>\n<p><strong>Utan\u00e7: <\/strong>XX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Eller Havaya (20 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2469\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/eller-havaya-ofis-egzersizi.gif\" alt=\"eller havaya ofis egzersizi\" \/>Oldu\u011funuz yerde ad\u0131mlarken avu\u00e7 i\u00e7leriniz a\u00e7\u0131k, kollar\u0131n\u0131z\u0131 yukar\u0131-a\u015fa\u011f\u0131 hareket ettirin. Parmak u\u00e7lar\u0131n\u0131z neredeyse omzunuza de\u011fecek \u015fekilde kollar\u0131n\u0131z\u0131 geri \u00e7ekin. Bu hareketi iki elinizde su \u015fi\u015fesi varken de deneyebilirsiniz.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Bu egzersiz sizi 90\u2019lardan bir \u015fark\u0131 a\u00e7\u0131p dans etmeye te\u015fvik edebilir.<\/p>\n<p><strong>Eksileri:<\/strong> Ofiste alay konusu olabilirsiniz.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> X<\/p>\n<p><strong>Utan\u00e7: <\/strong>XXX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Bacak K\u0131v\u0131rma (20 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2470\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/bacak-kivirma-ofis-egzersizi.gif\" alt=\"bacak k\u0131v\u0131rma ofis egzersizi\" \/>Kollar\u0131n\u0131z\u0131 dirseklerden b\u00fck\u00fcn. Sol aya\u011f\u0131n\u0131z\u0131 arkaya do\u011fru kald\u0131r\u0131rken sol kolunuzu d\u00fcz bir \u015fekilde arkaya gitsin. Sa\u011f ayak sabitken sa\u011f kolunuz ileri uzanmal\u0131.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Ofiste fark edilmeden yapabilece\u011finiz bir egzersiz.<\/p>\n<p><strong>Eksileri:<\/strong> Arkan\u0131zdakileri tekmelememek i\u00e7in ekstra dikkat gerektiren bir egzersiz.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> X<\/p>\n<p><strong>Utan\u00e7: <\/strong>X<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Hallelujah (20 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2471\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/hallelujah-ofis-egzersizi.gif\" alt=\"hallelujah ofis egzersizi\" \/>Yanlara ad\u0131m atarken ellerinizi ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcne kald\u0131r\u0131n ve indirin. Her bir hamlede \u201cHallelujah\u201d diye ba\u011f\u0131rabilirsiniz.(opsiyonel)<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Bu egzersiz ile etraf\u0131n\u0131zdaki insanlar\u0131 g\u00fcld\u00fcrebilirsiniz.<\/p>\n<p><strong>Eksileri:<\/strong> Farkedilmeden yap\u0131lmas\u0131 m\u00fcmk\u00fcn de\u011fil.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> X<\/p>\n<p><strong>Utan\u00e7: <\/strong>XXX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Diz Kald\u0131rma (20 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2472\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/diz-kaldirma-ofis-egzersizi.gif\" alt=\"diz kald\u0131rma ofis egzersizi\" \/>Bacak K\u0131v\u0131rma egzersizinden farkl\u0131 olarak kollar\u0131n\u0131z a\u015fa\u011f\u0131 inerken bacaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Kal\u00e7a fleks\u00f6rlerini ve bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p><strong>Eksileri:<\/strong> Ekstra konsantrasyon ve koordinasyon gerektirir.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> XX<\/p>\n<p><strong>Utan\u00e7: <\/strong>XX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Arka Kol Germe(Kolbast\u0131) (20 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2473\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/arka-kol-germe-kolbasti-ofis-egzersizi.gif\" alt=\"arka kol germe kolbast\u0131 ofis egzersizi\" \/>Oldu\u011fumuz yerde ad\u0131mlarken yakla\u015f\u0131k 45 derece kal\u00e7a hizas\u0131nda e\u011filin. Dirseklerinizi k\u0131r\u0131n, sonra sanki bir \u015fey kald\u0131r\u0131yormu\u015f gibi arkaya do\u011fru uzat\u0131n.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> V\u00fccudunuzun \u00fcst taraf\u0131n\u0131 gev\u015fetir.<\/p>\n<p><strong>Eksileri:<\/strong> Tuhaf g\u00f6r\u00fcn\u00fc\u015f.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> X<\/p>\n<p><strong>Utan\u00e7: <\/strong>XXX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Masada Yukar\u0131 \u0130ti\u015f (10 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2474\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/masada-yukari-itis-ofis-egzersizi.gif\" alt=\"masada yukar\u0131 iti\u015f ofis egzersizi\" \/>Ellerinizi masan\u0131n kenar\u0131na yerle\u015ftirin, omuzlar\u0131n\u0131z\u0131 geni\u015f\u00e7e a\u00e7\u0131n, bacaklar\u0131n\u0131z geride kalacak \u015fekilde olabildi\u011fince fazla eforla kendinizi itin.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> Ofis boyunca pek fark edilmeden bu hareketi yapabilirsiniz.<\/p>\n<p><strong>Eksileri:<\/strong> Masan\u0131z\u0131n kolayca kaymayaca\u011f\u0131ndan emin olun.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> XXX<\/p>\n<p><strong>Terletme:<\/strong> XXX<\/p>\n<p><strong>Utan\u00e7:<\/strong> XX<\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3>Yumruklama (20 tekrar)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft size-full wp-image-2475\" src=\"http:\/\/www.plazacubes.com\/wp-content\/uploads\/sites\/2\/2017\/04\/yumruklama-ofis-egzersizi.gif\" alt=\"yumruklama ofis egzersizi\" \/>Bir ayaktan di\u011ferine ge\u00e7i\u015fte di\u011fer kolunuzla yumruklay\u0131n. Dirseklerinizdeki bask\u0131y\u0131 azaltmak i\u00e7in, kollar\u0131n\u0131z\u0131 tamamen d\u00fcz yapmaktan ka\u00e7\u0131n\u0131n.<\/p>\n<p><strong>Art\u0131lar\u0131:<\/strong> \u0130\u00e7inizdeki enerji i\u00e7in bir \u00e7\u0131k\u0131\u015f yolu olabilir.<\/p>\n<p><strong>Zorluk D\u00fczeyi:<\/strong> X<\/p>\n<p><strong>Terletme:<\/strong> XX<\/p>\n<p><strong>Utan\u00e7: <\/strong>XX<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bedenimiz, s\u00fcrekli ak\u0131\u015f halinde olan mucizevi bir yap\u0131 adeta. Kalbimiz aral\u0131ks\u0131z kan pompal\u0131yor, kimi h\u00fccrelerimiz \u00f6l\u00fcrken kimileri yeniden do\u011fuyor. Bu [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":36701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[26],"tags":[],"class_list":["post-36915","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ofis-hayatina-dair"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ofiste Kolayl\u0131kla Uygulayabilece\u011finiz Egzersizler - Plazacubes | DE - EN<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ofiste Kolayl\u0131kla Uygulayabilece\u011finiz Egzersizler - Plazacubes | DE - EN\" \/>\n<meta property=\"og:description\" content=\"Bedenimiz, s\u00fcrekli ak\u0131\u015f halinde olan mucizevi bir yap\u0131 adeta. 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