@workoutakademi: Bu hareketi 50 tekrar yapabiliyorsan boksör kasın belirginleşir ✅ Spor salonu yok, mat yok, ekipman yok. Sadece bir sandalye ve kendi vücut ağırlığın yeterli. Bu tek hareket karın bölgesini yukarıdan aşağıya çalıştırırken aynı zamanda kalori harcamanı da artırır. Nasıl yapılır? * Eller yerde düz, kollar açık ve sabit olsun. * Ayaklarını bir sandalye veya alçak bir taburenin üzerine koy. * Kalçanı yukarı doğru kaldırarak pike pozisyonuna gel. En üst noktada karın kaslarını iyice sık. * Yavaş ve kontrollü şekilde başlangıç pozisyonuna dön. Hareket boyunca core bölgeni sıkı tut. * Tekrarla. Zamanla aralıksız 50 tekrara ulaşmaya çalış. Bir sonraki karın antrenmanın için kaydet. ⚠️ Sandalyenin sabit olduğundan ve kaymayacağından emin ol. Hareketi yavaş yap, sırtını kontrollü tut. Hareketi karın yerine belinde hissediyorsan dur. #posture #core #coreworkout #bodyweightworkout

workoutakademi

Open In TikTok:

Region: TR

Wednesday 09 September 2026 16:44:47 GMT

108050

3203

12

561

Music

Download

No Watermark .mp4 (0.74MB) No Watermark(HD) .mp4 (0.64MB) Watermark .mp4 (1.34MB) Music .mp3

Comments

Ali Demir :

bölgesel zayıflama var mı? ben öyle birşey yok diye biliyorum

2026-09-10 14:22:55

2

siya_hamede :

izlerken yoruldum

2026-09-10 17:31:15

24

Hz_Odin.X 👁️ :

Cardio günü listeye eklendi teşekkürler 👌

2026-09-10 12:26:59

2

🤘🇹🇷BOZKURT🇹🇷🤘 :

bacak fazla çalıştrıyo 30da kaldım ama güzel hareket

2026-10-01 22:27:07

1

Kronos_ :

serratus anterior

2026-09-10 16:07:58

1

yusuf :

hedef bölge bel fıtıgı sanırım

2026-09-10 13:35:46

1

sekoDeVito :

🤣🤣🤣

2026-09-10 18:59:42

0

buka.hype :

👊

2026-09-09 18:55:26

0

👑👉SUSKUN👈👑 :

❤️❤️❤️

2026-10-07 19:41:16

0

To see more videos from user @workoutakademi, please go to the Tikwm homepage.

Other Videos

Chicken Ricotta Meatballs with Spinach Alfredo *These tender chicken meatballs are soft, savory, and comforting — the kind of warm, creamy dish that feels just right for a cozy family dinner.* What You'll Need For the Meatballs 1 lb ground chicken 1/2 cup ricotta cheese 1/4 cup grated Parmesan 1/4 cup breadcrumbs 1 egg 2 cloves garlic, minced 1 teaspoon Italian seasoning Salt and black pepper to taste For the Spinach Alfredo Sauce 2 tablespoons butter 2 cloves garlic, minced 1 cup heavy cream 1 cup fresh spinach, finely chopped 1/2 cup grated Parmesan Salt and black pepper to taste How to Make It 1. Preheat the oven to 400°F and line a baking sheet with parchment paper. Lightly oil the surface. 2. In a mixing bowl, combine the ground chicken, ricotta, Parmesan, breadcrumbs, egg, garlic, Italian seasoning, salt, and pepper. Mix gently. 3. Shape into 1.5-inch meatballs and place on the prepared baking sheet. 4. Bake for 20–25 minutes, until fully cooked and lightly golden. 5. For the sauce, melt the butter in a saucepan over medium heat. Add garlic and cook 1–2 minutes. 6. Stir in the heavy cream and bring to a gentle simmer. Add the chopped spinach and Parmesan. Cook until the sauce is creamy and the spinach is wilted. Season to taste. 7. Add the baked meatballs to the sauce and spoon the Alfredo over them to coat. Adjust the thickness with a splash of warm water or milk if needed. 8. Serve warm with extra Parmesan and pepper. Prep Time: 15 minutes | Cook Time: 25 minutes | Total Time: 40 minutes | Serves: 4 Calories: 420 per serving | Protein: 32 g per serving

Chicken Ricotta Meatballs with Spinach Alfredo *These tender chicken meatballs are soft, savory, and comforting — the kind of warm, creamy dish that feels just right for a cozy family dinner.* What You'll Need For the Meatballs 1 lb ground chicken 1/2 cup ricotta cheese 1/4 cup grated Parmesan 1/4 cup breadcrumbs 1 egg 2 cloves garlic, minced 1 teaspoon Italian seasoning Salt and black pepper to taste For the Spinach Alfredo Sauce 2 tablespoons butter 2 cloves garlic, minced 1 cup heavy cream 1 cup fresh spinach, finely chopped 1/2 cup grated Parmesan Salt and black pepper to taste How to Make It 1. Preheat the oven to 400°F and line a baking sheet with parchment paper. Lightly oil the surface. 2. In a mixing bowl, combine the ground chicken, ricotta, Parmesan, breadcrumbs, egg, garlic, Italian seasoning, salt, and pepper. Mix gently. 3. Shape into 1.5-inch meatballs and place on the prepared baking sheet. 4. Bake for 20–25 minutes, until fully cooked and lightly golden. 5. For the sauce, melt the butter in a saucepan over medium heat. Add garlic and cook 1–2 minutes. 6. Stir in the heavy cream and bring to a gentle simmer. Add the chopped spinach and Parmesan. Cook until the sauce is creamy and the spinach is wilted. Season to taste. 7. Add the baked meatballs to the sauce and spoon the Alfredo over them to coat. Adjust the thickness with a splash of warm water or milk if needed. 8. Serve warm with extra Parmesan and pepper. Prep Time: 15 minutes | Cook Time: 25 minutes | Total Time: 40 minutes | Serves: 4 Calories: 420 per serving | Protein: 32 g per serving

Я ВПЕВНЕНИЙ ЩО ВАРТО!🔥 А ТИ ЯК ДУМАЄШ?🤔 Промо:Ronix🥷 #verbaonline #вербаонлайн #fyp #рекоминдації #uaonline

Я ВПЕВНЕНИЙ ЩО ВАРТО!🔥 А ТИ ЯК ДУМАЄШ?🤔 Промо:Ronix🥷 #verbaonline #вербаонлайн #fyp #рекоминдації #uaonline

Áo logo Porsche Cao cấp #aoporsche#aodaithoitrang#hoangthangstore#xh#viral

You must buy this handheld laser welidng machine#fyp #machine #laser #foryoupage

You must buy this handheld laser welidng machine#fyp #machine #laser #foryoupage

Mr pattlo de shadi 🕺#foryou #mrpattlo #shadi #treanding #viral @MR.1 Official @IMRAN KHAN🇵🇰✌️🇨🇦 @shaka✌🏽 @Ch Sajid

Mr pattlo de shadi 🕺#foryou #mrpattlo #shadi #treanding #viral @MR.1 Official @IMRAN KHAN🇵🇰✌️🇨🇦 @shaka✌🏽 @Ch Sajid

About

Robot
API

Legal

Privacy Policy