tag:blogger.com,1999:blog-18328539934351180662024-02-18T20:45:15.221-08:00Super Girl Olmak Bir kadın düşünün superwoman sınırları zorlayan,bu hayatta tek başına karar verip sonuna kadar giden ve hedeflerinden şaşmayan
Bir kadın düşünün çevresindeki kadınlara yol gösteren onları motive eden,hayatın koşuşturmacasında kadınları dinleyen,sizde iyiki geldiniz hoşgeldiniz:)Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-1832853993435118066.post-23199754841498452242015-08-04T11:43:00.001-07:002015-08-04T11:43:23.353-07:00SUPERGİRL HESABIMLA İLGİLİ ÖNEMLİ AÇIKLAMA<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">Merhaba Sevgili Arkadaşlarım</span></div>
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<span style="font-family: Verdana, sans-serif;"> 3 yıl boyunca kullanmış olduğum instagram kurumsal hesabım <b>02.08.2015</b> itibariyle hacklenmiştir,Bu sebeble ulaşım sağlanamaktadır ve bugüne kadar yanımda olan desteğini esirgemediğiniz için binlerce teşekkür ederim.Eski hesabım<b> @supergirlfitnesskoc</b> yerine artık yeni hesabım <b>@supergirlkoc </b>hizmet vermeye devam etmektedir.</span></div>
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<span style="font-family: Verdana, sans-serif;">Başarı herzaman negatifini doğurur bu yüzden mağduriyetime en güzel gelen şey sizlerin değerli yorumlarınız ve siz nerde olursanız olun buluruz yorumları oldu iyiki varsınız.Herşeyin daha yeni başladığı yeni kurumsal hesabımla beni izlemeye devam edin harika süprizlerle karşınızda olacağım.Sevgiler </span></div>
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-86214413009253066892015-07-10T13:18:00.001-07:002015-07-27T13:28:28.652-07:00SUPERGİRL İLE SPOR YAP 3 HAFTALIK PROGRAM<div class="separator" style="clear: both; text-align: center;">
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-83401082948617217122015-07-10T13:12:00.002-07:002015-07-27T14:16:01.861-07:00SUPERGiRL İLE SPOR YAP 3 HAFTALIK PROGRAM KARDİO<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: 14.0pt;">1.Hergün en az 45-60 dakika cardio (yürüyüş,bisiklete
binme,yüzme,dans v.b)yapılması ve egzersizlerin muhakkak cardio sonlası
yapılması gerekmektedir.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">2.Egzersiz planı 3 hafta
boyunca haftada 6 gün eksiksiz uygulanması durumunda sonuç vermektedir.Günlük egzersizlerinizde ilk defa başlayanlar belirtilen set sayısında en az 6 ay spor geçmişi olanlar x4 set ve 2 yıl üzeri spor geçmişi olanlar x6 set olarak gerçekleştirebilirsiniz<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">3.Her cumartesi ölçülerinizi
alınız ve başlama tarihinizle birlikte kıyaslama yapmanız önerilir,her hafta egzersiz
takvimine bağlı kalındığında ve sağlıklı beslenme düzenine geçişinizle birlikte
haftalık incelme sağlanır.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">4.Her egzersizden sonra
sakatlanma riskine karşı muhakkak strech yapılmalıdır.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">5.Herhangi bir sağlık sorunu
olanların egzersizleri yapması uygun değildir ve sorumluluk dışındadır.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">6.Her Cumartesi saat 19:00’a
kadar instagramda #supergirlilesporyap ve @supergirlfitnesskoc etiketiyle
paylaşılması gerekmektedir.Aksi halde yarışma kuralları gereği elenmiş
sayılmaktadır.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Kilo<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Gögüs<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Bel<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Basen<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Alt karın<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">İç bacak<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Kol<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">7.Egzersiz planları kişiye
özeldir verilen egzersiz takvimi kişiden kişiye incelme oranında farklılıklar
göstermektedir.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">8.Pazar günü dinlenme
günüdür.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">9.Haftada en az 4 gün egzersiz
takvimine bağlılık beklenmektedir.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">10.Paylaşmış olduğum
programda Kademeli Gelişme ve incelme her hafta sağlanır ve kendinizi
hafiflemiş hissederseniz.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Sevgiyle ve Fit Kalın </span></div>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-43305186546473381552015-05-23T15:05:00.000-07:002015-05-23T15:08:19.354-07:00RAMAZAN GELİYOR HAZIR MIYIZ?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSn64WqrcJJwfuTEZYIsOz1ffY4ZtafHLNGIT36yeqLtTze4RQTdzM9kxDQ3TwjsX8luzQjK6o0V08OBkipEJZyMK1CM7eBcvaUowCGvqv2LEcKMmjdCAzpwzKKwpvAlMeYVjba-HFTWh5/s1600/Ramazan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSn64WqrcJJwfuTEZYIsOz1ffY4ZtafHLNGIT36yeqLtTze4RQTdzM9kxDQ3TwjsX8luzQjK6o0V08OBkipEJZyMK1CM7eBcvaUowCGvqv2LEcKMmjdCAzpwzKKwpvAlMeYVjba-HFTWh5/s400/Ramazan.jpg" width="400" /></a></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 19.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; vertical-align: baseline;">
<span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 1pt none windowtext; color: #666666; font-family: Arial, sans-serif; padding: 0cm;"><b>Merhaba Arkadaşlar biliyorsunuz ki 92 kilolardan 56 kilolara sağlıklı bir şekilde 10 ayda geldim ve ilk 30 kiloyu 6 ayda
verdim,6 kilosunu geri aldıktan sonra kalan 12 kiloyu'da 4 ayda verdim ve her
ramazan en az 4-6 kilo arası kilo alan ben bu sene emeklerime yazık etmemek
için derin bir araştırma içine girdim,Kendime Ramazan spor ve beslenme paketi
oluşturdum ve sizinle paylaşmak istiyorum.En önemlisi egzersiz yine hayatımda
olacak ve iftardan 1,5 saat önce muhakak 1 saat yürüyüş yapılacak,evden
çıkamayanlar için, evde de yürüyüş yapabilirsiniz internetten bulabileceğiniz
Leslie 3 mil walk çok iyi bir cardio planıdır ve uygun olacaktır,en iyi
yağ yakma programları aç karnında yapıldığı zaman sonuç vermektedir bu yüzden egzersizleri aç karnına yapıyoruz,Beslenme olarak Şeyda Çoşkun listelerine haftada 4 gün yer
vermeye karar verdim ve diğer 3 gün ise daha çok protein odaklı
beslenerek dengelemek daha doğru olacak,diyelim ki iftar'a biryere davetliyiz
yada bize misafir var pideler,tereyağlar,tatlılar havada uçuşuyor çekinmeden
yiyin diyorum ben, evet yiyin diğer 4 gün zaten nefis terbiyesi var,iftar öncesi
egzersizini yapmak şartının yanına iftardan sonrada 1 saat yürüyüş ekliyoruz
tabiki herşeyin bedeli var,mantığımız yediğimizi yakmak olacak düşüncesindeyim
ve bu ramazan kafeinden uzak kalmaya karar verdim,asitli içecekler kesinlikle
tüketmiyorum sizede tavsiye ediyorum,aynı zamanda kahveyi mecbur kalmadıkça
tüketmemek daha doğru olacak bütün gün boş olan migde'de direk ödem sorunsalını
beraberinde getiriyor,en azından benim için böyle tercih size kalmış,Hergün
hurma kompostosu tüketmeye çalışınız hem tok tutma özelliği hemde sağlıklı
olması için sofranızın vazgeçilmez içeceği olsun,tarifini paylaşıyorum aynı
zamanda kabızlık çekenlerde kullanabilirsiniz<o:p></o:p></b></span></div>
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<br /></div>
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<b><span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;">Hurma Komposto Malzemeler</span><span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><o:p></o:p></span></b></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>15-20 adet taze hurma<o:p></o:p></b></span></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>1 adet çubuk tarçın<o:p></o:p></b></span></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>2 lt içme suyu<o:p></o:p></b></span></div>
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<b><span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;">Yapılışı</span><span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><o:p></o:p></span></b></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>Meyveleri yıkayın.<o:p></o:p></b></span></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>Bütün işlemi düdüklü tencerede
yapın Meyveler, tarçın kabuğu ve suyu
tencereye koyup, kapağını kapatın. Önce orta ateşte, buharı<o:p></o:p></b></span></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>çıktıktan sonra kısık ateşte
15- 20 dakika pişirin.<o:p></o:p></b></span></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>Soğuduktan sonra şişelere
doldurup, buzdolabında saklayın.<o:p></o:p></b></span></div>
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<span style="color: #595959; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #595959; mso-style-textfill-fill-colortransforms: "lumm=65000 lumo=35000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 166;"><b>Afiyet olsun.<o:p></o:p></b></span></div>
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<span style="color: #7f7f7f; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #7F7F7F; mso-style-textfill-fill-colortransforms: lumm=50000; mso-style-textfill-fill-themecolor: background1; mso-themecolor: background1; mso-themeshade: 128;"><b>Şeyda Çoşkun Örnek Menülerinde yapılacak
değişiklik ise çok acıkan bir yapınız var sahur yada iftar menüsünü 2 katına
çıkarmak olarak düşünüyorum bu şekilde,hurma kompostosununda tok tutma özelliği
sayesinde daha hafif bir Ramazan geçirebiliriz düşüncesindeyim<o:p></o:p></b></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 19.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; vertical-align: baseline;">
<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Örnek ramazan menüsü 1:</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Sahur:<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">1 katı yumurta yada 2 yumurta beyazı omlet<br />
3 yemek kaşığı yulaf ve 1 dilim ananas ve yoğurt<br />
(yoğurt yerine laktozsuz süt/badem sütü/Hindistan cevizi suyu da
kullanabilirsiniz)<o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">İftar:<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">İftardan önce bol ılık su<br />
Bir kase brokoli veya pırasalı çorba ( Brokoli veya pırasayı yarım fincan
mercimekle pişirin.Kimyon ve karabiber ekleyip blenderdan geçirin.)<br />
Ispanaklı keçi lor peynirli salata bol elma sirkeli,limonlu<br />
200 gram Organik tavuk gögsü<o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Ara öğün (saat 22.00):<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">15-20 adet Çilek,20-25 adet kiraz,ya da kivi ya da
elma fırın (tarçınlı) ve kayısı (Canınız neyi istiyorsa onu seçebilirsiniz)<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Örnek ramazan menüsü 2:</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Sahur:<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">1 büyük şeftali ve 3 kaşık yulaf ve yarım fincan badem
sütü/laktozsuz süt (meyveyi değiştirebilirsiniz)<br />
1 yumurta veya 2 yumurta beyazı<br />
Isırgan çayı<br />
Bulabilirseniz Hindistan cevizi suyu (Susuzluk için)<o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">İftar:<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">1/2 litre limonlu zencefilli su<br />
1 adet hurma veya 2 tuzsuz zeytin<br />
Lor peynirli çoban salatası<br />
Semizotu çorbası (soğan,semizotu,pancar ve biraz kabağı pişirip blenderdan
geçirin)<br />
Mantarlı et sote<br />
Israrla ekmek yemek isterseniz kızarmış çavdar ekmeği veya wasa<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 19.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; vertical-align: baseline;">
<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Örnek ramazan menüsü 3:</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 19.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; vertical-align: baseline;">
<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Sahur</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">: 1 adet organik haşlanmış yumurta ve
yulaflı çilek<br />
<span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0cm; padding: 0cm;">Yulaflı çilek<br />
</span>Malzemeler:<br />
2 kaşık yulaf<br />
1 kase çilek ya da 1 adet şeftali<br />
yarım çay kaşığının ucu kadar tarçın<br />
yarım çay kaşığının ucu kadar toz zencefil<br />
1 kahve fincanı badem sütü ya da yarım kahve fincanı laktozsuz inek sütü<br />
Hazırlanışı:<br />
Çilekleri bölün, şeftali kullanıyorsanız küp küp doğrayın.Üzerine 2 yemek
kaşığı yulaf ekleyin.1 kahve fincanı badem sütü ya da laktozsuz süt ilave
ederek servis yapın.<o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">İftar:<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Yarım bardak limonlu ve zencefilli su<br />
3 adet tuzsuz siyah zeytin<br />
Köz patlıcan üzerine yağsız et sote<br />
Lor peynirli ıspanak salatası<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 19.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; vertical-align: baseline;">
<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Lor peynirli ıspanak salatası:<br />
</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Malzemeler:<br />
yarım demet körpe ıspanak<br />
5-6 adet kiraz domates<br />
1 yemek kaşığı dolusu light lor peyniri<br />
1 yemek kaşığı limonun suyu<br />
Hazırlanışı:<br />
Ispanaklar el yardımı ile parçalanır.Ortadan ikiye kesilen kiraz domatesler de
ilave edilir.1 yemek kaşığı light lor peyniri de ilave edilerek limon sosuyla
servis edilir.<o:p></o:p></span></b></div>
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<b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial",sans-serif; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR; padding: 0cm;">Ramazan’da
Detoks nasıl yapılır?</span><span style="color: #666666; font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Ramazan da acilen kilo vermem gerekiyor
ayrıca detoksa da dayanabilirim diyorsanız, detoks yapmanız da mümkün. Örnek
olarak iftar ile sahur arasında 3 öğün çilek ve yulaf detoksunu yapabilirsiniz.
Tabiki ertesi gün Şeyda protein detoksu öneriyor. Protein detoksunda da sahurda
beyaz omlet (5 yumurta beyazı ve 1 kaşık lor peynirinden) ve bol su , iftarda
ise ızgara tavuk veya ızgara bonfile, yoğurt ve mantar sote , saat 23.00 de de
6/7 tuzsuz badem yiyebilirsiniz,menüler konusunda <a href="http://www.hayatimdiyet.com/category/seyda-coskun-ramazan-menuleri/">http://www.hayatimdiyet.com/category/seyda-coskun-ramazan-menuleri/</a>
sayfasından faydalandığımı belirtmek isterim aynı zamanda hiç mi pide yemiycez
dediğinizi duyar gibiyim,yazının başında belirttiğim gibi pide eğer yiyeceksek muhakkak
iftar öncesi ve sonrası 1 saat yürüyüş öneriyorum,tatlı konusunda da en iyi
tercih meyve ve light dondurma olacaktır,salatalarınıza en azından 3 kaşık
kinoa yada karabuğday ekleyerek hem protein almış olursunuz hemde tokluk
sağlamış olacaksınız,umarım yazdıklarım birazda olsa size yardımcı
olmuştur,özelikle çok yüksek kilolar verdiğinizde hem ibadetinizi usulüne uygun
yapmak,hem nefisinizi terbiye etmek hemde sağlıklı 1 ay ve ömür geçirmek
istiyorsunuz, bende bu yıl bu şekilde beslenmeye ve egzersiz yapmaya karar
verdim,Rabbim herkesin tuttuğu oruçları kabul etsin<o:p></o:p></span></b></div>
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Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-68938072643368561882015-05-23T14:19:00.002-07:002015-05-23T14:21:16.413-07:00SUPERGİRL WORKOUT YAPMAK İÇİN KURALLAR <div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ73pikKu7XnwTUtV7iuSvO9yzaj5tf35QH28yXLp2C0-pM3RYvgA265mjxN9TPnQOlbwHzQgnxE0MZgok2E36qfnCIT5fDczMpkosM-rVwOJ72Jk16_0z-_mXnlO4Q6b8QDIL-nHbUrkI/s1600/SPORRR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ73pikKu7XnwTUtV7iuSvO9yzaj5tf35QH28yXLp2C0-pM3RYvgA265mjxN9TPnQOlbwHzQgnxE0MZgok2E36qfnCIT5fDczMpkosM-rVwOJ72Jk16_0z-_mXnlO4Q6b8QDIL-nHbUrkI/s400/SPORRR.jpg" width="400" /></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Supergirl Workout Planına Başlamadan Önce Yapılması Gerekenler</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">1.Ölçülerinizi almalısınız,boy kilo göğüs basen ve bel ölçüsü ve her hafta ölçülerinizi kaydetmelisiniz.4 haftanın sonunda tam olarak farkı görebilirsiniz.</span><br />
<span style="font-family: inherit;">2.Hergün muhakkak uyanır uyanmaz elma sirkeli su yada ılık limonlu su içmelisiniz</span><br />
<span style="font-family: inherit;">3.Muhakak Good Morning Egzersizlerini kahvaltıdan önce gerçekleştirmelisiniz,çalışıyorsanız gün içinde müsait olduğunuz zaman akşam gerçekleştirebilirsiniz</span><br />
<span style="font-family: inherit;">4.Kahvaltı muhakak yapılmalıdır</span><br />
<span style="font-family: inherit;">5.Cardio Planlarından biri seçilerek muhakak uygulanmalıdır,kendi cardio planınızıda yapabilirsiniz en az 60 dakika olmalıdır</span><br />
<span style="font-family: inherit;">6.Supergirl Egzersizlerinide artık 2.ayı doldurduğunuza göre Cardio yapıldıktan hemen sonra 45 kilo ve 90 kilo ağırlığındaki herkes supergirl workout günlük egzersiz planlarını uygulayabilir,günlük akışınızdaki hareketleri 10 ve üzeri sayı tekrarı gerektiren egzersizleri,2 ve 3 Set'e bölerek yapmalısınız, Örneğin 30 Crunch hareketini 15x2 seferde yapmalısınız, hareketler yarı yarıya setlerlerle gerçekleştirebilir.</span><br />
<span style="font-family: inherit;">Plank,superman v.b saniye ve dakika sınırlamaları olan egzersizler tek seferde yapılmalıdır.</span><br />
<span style="font-family: inherit;">7.Egzersizleri fit ve ince olmak istiyorsanız,tek başına değil,cardio'dan hemen sonra yapılması gerekir.</span><br />
<span style="font-family: inherit;">8.Cardio hergün yapılmalıdır.</span><br />
<span style="font-family: inherit;">9.Hergün spordan yarım saat sonra protein odaklı beslenmelisiniz</span><br />
<span style="font-family: inherit;">10.Supergirl Workout günün her saati yapabilirsiniz ve good morning egzersizlerinide dahil ederek yapmanız daha çok kalori yakmanızı sağlayacaktır.</span><br />
<span style="font-family: inherit;">11.Supergirl Workout 8 haftalık bir programdır,spor geçmişi olan ve daha hızlı sonuç almak isteyen direk 2.ay planından başlayarak devam edebilir,hareketlerin tüm görselerini 1.ay planında bulabilir ve sadece set sayısının artırıldığını görebilirsiniz ve hareketleri doğru yapabilmek için youtube yazarakta faydalanabilirsiniz</span><br />
<span style="font-family: inherit;">12.Herhangi bir sağlık sorunu olan kişiler için çalışma uygun değildir,sorumluluk size aittir.</span><br />
<span style="font-family: inherit;">13.Emziren Anneler 6 aydan sonra tüm planı uygulayabilir,ilk 2 ay içinde cardio grubundan kendinize en uygun olanı seçebilirsiniz yürüyüş ve dans etmek daha uygun olacaktır. </span><br />
<span style="font-family: inherit;">14.Beslenme Düzeni size aittir,ileriki aşamalarda kendi uyguladığım listeler tavsiye niteliğinde paylaşılacaktır.</span><br />
<span style="font-family: inherit;">15.Eklem ağrıları ilk 1 hafta olacaktır ve geçici bir durumdur sıcak duş almanız ve masaj yapmanız iyi gelecektir.</span><br />
<span style="font-family: inherit;">16.Yaptığınız şeyde o kadar iyi olun ki kimse sizi görmeden gelemesin,ne olursanız olun o konuda en iyi olun ve kendinize güvenin,herkese başarılar ve mutlu bedenler,programı istikrarlı şekilde devam edenler ve 30 günü bitirenler inanılmaz sonuçlar elde edeceklerdir</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">SEVGİLER</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><br /></span>Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-86038963847242091762015-05-23T14:06:00.001-07:002015-05-23T14:07:10.857-07:00SUPERGİRL WORKOUT 2.AY EGZERSİZ PLANI <table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 651px;">
<colgroup><col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<col style="mso-width-alt: 9764; mso-width-source: userset; width: 200pt;" width="267"></col>
<col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
</colgroup><tbody>
<tr height="25" style="height: 18.75pt;">
<td class="xl66" height="25" style="height: 18.75pt; width: 144pt;" width="192"><b><span style="font-family: Arial, Helvetica, sans-serif;">SUPERGİRL
WORKOUT</span></b></td>
<td class="xl66" style="width: 200pt;" width="267"><b><span style="font-family: Arial, Helvetica, sans-serif;">45KİLO -90KİLO İÇİN UYGUNDUR</span></b></td>
<td class="xl66" style="width: 144pt;" width="192"><b><span style="font-family: Arial, Helvetica, sans-serif;">5-8 HAFTA</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">PAZARTESİ</span></b></td>
<td class="xl68" style="border-left: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">SALI</span></b></td>
<td class="xl68" style="border-left: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">ÇARŞAMBA</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">GOOD MORNİNG
EXERCİSE</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">GOOD MORNİNG EXERCİSE</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">GOOD MORNİNG EXERCİSE</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST
(DİNLENME)</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST (DİNLENME)</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST (DİNLENME)</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 MİNUTE (DAKİKA) CARDİO</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 MİNUTE (DAKİKA) CARDİO</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 MİNUTE (DAKİKA) CARDİO</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 JUMPİNG
JACKS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">80 JUMPİNG JACKS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 JUMPİNG JACKS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">50 CRUNCHES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">50 VERTİCAL LEG
CRUNCHES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 TRİCEP DİPS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">20 TRİCEP DİPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SİT-UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SİT-UPS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">15 SQUATS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 TRİCEP DİPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 BİRD- DOGS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">20 LUNGES
(EACH LEG)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">20 SQUATS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">90 SECOND PLANK</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">70 RUSSİAN
TWİSTS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SİDE LUNGES (EACH
LEG)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SQUATS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">10 STANDİNG
CALF RAİSES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 LEG LİFTS (EACH
LEG)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 CRUNCHES</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">15 PUSH UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 BİCYCLES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 OBLİQUE CRUNCHES(EACH SİDE)</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 SECOND
PLANK</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">45 WALL PUSH-UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">90 SECOND SUPERMAN</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 SECOND
SUPERMAN</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">40 LEG RAİSES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 HİGH KNESS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">20 LUNGE SPLİT
JUMPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 RUSSİAN TWİSTS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">PERŞEMBE</span></b></td>
<td class="xl68" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">CUMA</span></b></td>
<td class="xl68" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">CUMARTESİ</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl69" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">GOOD MORNİNG
EXERCİSE</span></b></td>
<td class="xl69" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">GOOD MORNİNG EXERCİSE</span></b></td>
<td class="xl69" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">GOOD MORNİNG EXERCİSE</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST
(DİNLENME)</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST (DİNLENME)</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST (DİNLENME)</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 MİNUTE (DAKİKA) CARDİO</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 MİNUTE (DAKİKA) CARDİO</span></b></td>
<td class="xl67" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 MİNUTE (DAKİKA) CARDİO</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">150 JUMPİNG
JACKS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 JUMPİNG JACKS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">120 JUMPİNG JACKS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">60 KNEE
CRUNCHES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">20 SQUATS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">15 SQUATS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SİT-UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 RUSSİAN TWİSTS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">15 JUMP SQUATS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SİDE LUNGES
(EACH LEG)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 KNEELİNG PUSH-UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">90 SECOND PLANK</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 WALL PUSH-UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">2 MİNUTE DOWNWARD DOG</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">10 STANDİNG CALF
RAİSES</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 OBLİQUE
CRUNCHES(EACH SİDE)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">45 JACK KNİFE SİT-
UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">15 KNEELİNG PUSH-UPS</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 BUTT
KİCKERS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 LUNGES (EACH LEG)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">90 SECONS SUPERMAN</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">15 JUMP SQUATS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 SİDE LUNGES(EACH
SİDE)</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 LUNGES (EACH LEG)</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">45 JACK KNİFE
SİT- UPS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">30 BİRD-DOGS</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">100 CRUNCHES</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt;"></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">50 KNEE CRUNCHES</span></b></td>
<td class="xl65" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">90 SECOND SUPERMAN</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt;"><b><span style="font-family: Arial, Helvetica, sans-serif;">PAZAR </span></b></td>
<td class="xl70" style="border-left: none;"><a href="http://supergirlolmak.blogspot.com.tr/"><b><span style="font-family: Arial, Helvetica, sans-serif;">http://supergirlolmak.blogspot.com.tr</span></b></a></td>
<td class="xl68" style="border-left: none; border-top: none;"><b><span style="font-family: Arial, Helvetica, sans-serif;">REST</span></b></td>
</tr>
</tbody></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-62978753499284146882015-05-23T13:57:00.000-07:002015-05-23T13:58:26.950-07:00SUPERGİRL WORKOUT 2.AY CARDİO PLAN <table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 801px;">
<colgroup><col style="mso-width-alt: 14518; mso-width-source: userset; width: 298pt;" width="397"></col>
<col style="mso-width-alt: 14774; mso-width-source: userset; width: 303pt;" width="404"></col>
</colgroup><tbody>
<tr height="25" style="height: 18.75pt; mso-height-source: userset;">
<td class="xl65" height="25" style="height: 18.75pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">SUPERGİRL
WORKOUT SADECE BİRİ YAPILACAK</span></td>
<td class="xl65" style="width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">CARDİO PLAN 5-8 HAFTA</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl66" height="20" style="height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">PAZARTESİ</span></td>
<td class="xl66" style="border-left: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">SALI</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">90 DAKİKA YÜRÜYÜŞ DIŞARDA
EVDE HIZ 6 KM </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">90 DAKİKA YÜRÜYÜŞ DIŞARDA EVDE HIZ 6 KM </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">3 DAKİKA YÜRÜ 4DAKİKA KOŞ 10 SET DIŞARDA VE EVDE </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">3
DAKİKA YÜRÜ 4DAKİKA KOŞ 10 SET DIŞARDA VE EVDE </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">55 DAKİKA HİP HOP ABS FAT CARDİO VE AB SCLUPT Video Dailymotion</span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">55
DAKİKA HİP HOP ABS FAT CARDİO VE AB SCLUPT
Video Dailymotion</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45 DAKİKA YÜRÜ 15 DAKİKA İP ATLA</span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">15
DAKİKA YÜRÜ 15 DAKİKA İP ATLA</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45 DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45
DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">ÇARŞAMBA</span></td>
<td class="xl66" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">PERŞEMBE</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">90 DAKİKA YÜRÜYÜŞ DIŞARDA
EVDE HIZ 6 KM </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">90 DAKİKA YÜRÜYÜŞ DIŞARDA EVDE HIZ 6 KM </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">3 DAKİKA YÜRÜ 4DAKİKA KOŞ 10 SET DIŞARDA VE EVDE </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">3
DAKİKA YÜRÜ 4DAKİKA KOŞ 10 SET DIŞARDA VE EVDE </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">55 DAKİKA HİP HOP ABS FAT CARDİO VE AB SCLUPT Video Dailymotion</span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">55
DAKİKA HİP HOP ABS FAT CARDİO VE AB SCLUPT
Video Dailymotion</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45 DAKİKA YÜRÜ 15 DAKİKA İP ATLA</span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">15
DAKİKA YÜRÜ 15 DAKİKA İP ATLA</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45 DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45
DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">CUMARTESİ</span></td>
<td class="xl66" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">PAZAR </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">90 DAKİKA YÜRÜYÜŞ DIŞARDA
EVDE HIZ 6 KM </span></td>
<td class="xl67" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">REST
(DİNLENME)</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">3 DAKİKA YÜRÜ 4DAKİKA KOŞ 10 SET DIŞARDA VE EVDE </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">5
CARDİO SEÇENEĞİNDEN BİRİNİ TERCİH EDEBİLİRSİNİZ</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">55 DAKİKA HİP HOP ABS FAT CARDİO VE AB SCLUPT Video Dailymotion</span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">SUPERGİRL
WORKOUT EGZERSİZLER CARDİO SONRASI MUHAKAK </span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45 DAKİKA YÜRÜ 15 DAKİKA İP ATLA</span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">YAPILMALIDIR</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">45 DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP </span></td>
<td class="xl68" style="border-left: none; border-top: none; width: 303pt;" width="404"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">YÜRÜYÜŞ
HIZININ EN AZ 6 KM VE SAATE 7KM MESAFE YÜRÜNMELİDİR</span></td>
</tr>
<tr height="20" style="height: 15.0pt; mso-height-source: userset;">
<td class="xl70" height="20" style="border-top: none; height: 15.0pt; width: 298pt;" width="397"></td>
<td class="xl69" style="border-left: none; border-top: none; width: 303pt;" width="404"><a href="http://supergirlolmak.blogspot.com.tr/"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">http://supergirlolmak.blogspot.com.tr</span></a></td>
</tr>
</tbody></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-86789537387799276372015-05-12T04:29:00.000-07:002015-05-12T05:06:39.252-07:00HERKES MUCİZENİN PEŞİNDE <div class="MsoNormal">
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<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtVJwPHfyRGTde13vWfsGC4V6tr5Fzkwi6Z2-ygeBT7LOwec3HlIXnS2KCWriXyBGijOqtw1BcAi_mTrQlAmWp1vreNk_LKCxFRSjqoFE-IwjfVd52VRx2qf2Ib_TCmqwFDe0KCku6hieP/s1600/would_happen_if_____by_thekivarider-d4yztxz.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtVJwPHfyRGTde13vWfsGC4V6tr5Fzkwi6Z2-ygeBT7LOwec3HlIXnS2KCWriXyBGijOqtw1BcAi_mTrQlAmWp1vreNk_LKCxFRSjqoFE-IwjfVd52VRx2qf2Ib_TCmqwFDe0KCku6hieP/s640/would_happen_if_____by_thekivarider-d4yztxz.png" width="640" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Merhaba <o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 107%;">Sayfamı </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 107%;"> </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 107%;">ilk defa
ziyaret edenler </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 107%;"> </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 107%;">için ve bundan sonraki
hayatınızda diyet karmaşasından çıkmanız için bir nevi terapi yazısı hazırladım
bize…</span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Çevrenizde ben dahil herkes mucizenin peşinde neden diye hiç düşündünüz mü?Çünkü Sürekli
istiyoruz bir gecede incelelim istiyoruz,sevdiğimiz
adam bizi daha çok sevsin istiyoruz ,
çocuğum okulda daha başarılı olsun,daha çok para, daha büyük evler, daha çok
tatil olsun istiyoruz,hatta öyle istiyoruz ki o yaparsa bende yaparım yarışına
bile giriyoruz,sürekli bir tüketim üzerine isteklerimiz ve geri adım
atmıyoruz,Öyle bir havamız var ki
sanırsın bir tek isteği geri çevrilse yer yerinden oynayacak.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Bu şekilde devam ettiğinizde uygun ortamı ve koşulları
oluşturmak için çok çalışmadığınız sürece sadece zamanınızı boşa harcayarak ve
başarısız sızlamalarla geçen bir ömrünüz olacak,Boş boş konuşmaya devam ettiğiniz sürece hayatınızda
pişman olacağınız en iyi konuşmayı yapmış olacaksınız,artık söylediklerinizi uygulama
zamanı çoktan geldi.Peki nasıl nerden başlayacağız nasıl bir yol izlemeliyiz?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Sizce birçok diyetisyen ve hekimin eksik olduğu durumlar
yokmudur?Mesleki yeterlilik belgesi demek herşeye yeterlilik mi demektir?Eşyanın
tabiatına aykırı bir durumdur bir kere ihtiyaçlar sınırsızdır ama imkanlar
kısıtlı,Herhangi bir sağlık sorununuz yoksa kesinlikle kilo vermenin ve
incelmenin hayal olmadığını düşünüyorum.Diyetisyen size sadece yol gösterir ve
yine kendinizi siz inşa edersiniz<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Ben spor yapmak istemiyorum kaslanıyorum yada çok spor
yaparsak kaslarım erir şımarıklıklarını artık bir yere bırakın, yaklaşık 3
yıldır yoğun egzersiz yapıyorum,Kas yapmak dediğiniz durum hiç kolay değil ve
48 saat aç kaldığınızda kaslarınız şeker değil erimez,Hayatınızın ortasına en
az 10.000-12.000 bin adım atarak yürümeyi koymadığınız sürece istediğiniz
diyeti yaparsanız yapın,verdiklerinizi daha hızlı geri alıcağınızı bilmeniz gerekiyor,sonunda
da mutsuzluk ve daha çok yemek yeme,bunalımlar sizi bekliyor olacak.Durup ben
ne yapıyorum demelisiniz?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Bu kadar hareketsiz olmak neden ?Kendinizi sürekli olarak
dışardan makyajlıyorsunuz,Daha dar gösteren kıyafetlerin peşinde,10 günde 5
kilo verdiren ilaçlara sürükleniyorsunuz ,bir yere giderken
takılarınıza,ayakkabınıza gösterdiğiniz özeni bedeninize neden göstermiyorsunuz?Kendinize
neden çöp tenekesi muamelesi yapıyorsunuz?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Günlük hayatta ki negatiflikleri artıya çevirebilirsiniz
sadece yürüyüş yaparak,arabalardan inin artık mecbur kalmadığınız sürece
kullanmayın,çalışıyor olsanız bile çocuğunuz olsa bile öğle arasında,işten eve
gelirken yürüyün,eve geldiğiniz zaman ev ahalisinin tüm sorumluluğu sizde mi ?O
zaman sizi namaza kalkarken nasıl saatimiz kuruludur,spor yapmayı da ibadet
gibi düşünmeye davet ediyorum,spor yapmak aslında sahip olduklarına
şükretmektir,yaradandan ötürü bedenini sevmektir,azı karar çoğu zarar sözü ne
kadar anlamlı değil mi?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Herşey bir mucize olarak size bahsedilmiş aslında,siz bir
mucizesiniz,sahip olduğunuz bir çift göz için herşeyi önünüze serecek
milyonlarca engelli var çevrenizde ve engellere karşı koyuyorlar,siz ise
sapasağlam olmanıza rağmen kıtlıktan çıkmış gibi yiyorsunuz ve hareket etmiyorsunuz.Hareket etseniz bile
sürekli ağrılarınızdan bahsediyorsunuz,ne zamanki bu bakış açınız değişecek o
zaman bedeniniz size en güzel cevabı verecektir.O zaman ne duraklama yaşarsınız
nede verdiğiniz kiloları geri
alırsınız.Mucizeyi dışarda aramayın mucize sizsiniz,eğer bu yazıyı okuyan
şanslı kişilerdenseniz,kendinize şans verin ve milat yapın hergün en az 1 saat
yürüyüş ve sayfamdaki egzersiz planlarından kilonuza uygun olanı seçerek çok
iyi bir başlangıç yapın,sofralarınızdan 3 beyazı un,şeker,tuzu kaldırın ve paketlenmiş
gıda kullanmayın,masalarınızdan doymadan kalkın insanlara yardım edin,sürekli
istemek yerine vermeyi deneyin,tüm istekleriniz aslında size bu kadar kilo
yapan sizi bu kadar mutsuz eden,Yaralı ruhlarınızı yemekle doyurmayın ibadet
eder gibi spor yapın ve görüceksiniz ki herşey 30 günde nasılda değişmiş
olacak,Sizde benimle birlikte spor yapın Sağlıklı ve Fit Kalın<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 107%;">Sevgiler <o:p></o:p></span></div>
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Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-18750332175869286422015-05-09T10:08:00.002-07:002015-05-23T13:30:10.907-07:00SELÜLİT SAVAR<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfa-C5w1MUGqy_dt38g3vPFPcw6s7zPgM546vLDYM9j52SFc9OeezY9jD-Ismx697JSH7YqweW4kd66qeEeOE-zTdSPOqmLCIgL2FcGx-rmXn1aHCeAxs2W_OnoT1L4o9p1Cfirxq2_Ddm/s1600/SELUL%C4%B0T.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfa-C5w1MUGqy_dt38g3vPFPcw6s7zPgM546vLDYM9j52SFc9OeezY9jD-Ismx697JSH7YqweW4kd66qeEeOE-zTdSPOqmLCIgL2FcGx-rmXn1aHCeAxs2W_OnoT1L4o9p1Cfirxq2_Ddm/s1600/SELUL%C4%B0T.jpg" /></a></div>
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<span style="font-family: "Georgia",serif;">Merhaba Super
Kızlar,bugün konumuz birçok kadının ortak derdi selülit ve tabiki 92 kilodan 57
kiloya inerken haliyle benimde selülitlerim oluştu ve yazında gelmesine sayılı
günler kala arayışa girmekten kendimi alamadım ve kullanarak memnun kaldığım 2
ürünü size tavsiye etmek istiyorum.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;">1.Ürünümüz Krauterhof
selülit kremi ve tüm gratis,watsons mağzalarında bulabilirsiniz bacaklar için en etkili kremlerden biri diyebilirim 10 gün
içinde bacaklarımda inanılmaz bir fark oluştu ve dalga dalga görüntü çok
azaldı,tabiki bunun yanında bol su içmemin,düzenli spor yapmamın ve sağlıklı
beslenmenin etkisi büyük tek başına hiçbir krem kurtarıcı
olmayacaktır,kullandıktan sonra çok memnun kalacağınıza eminim.Sürerken muhakkak
eldiven kullanmanızı yanma hissine karşı ellerinizi korumanızı tavsiye
ediyorum,genelikle spordan yarım saat önce sürerek uygulamaya çalışıyorum ve
etkisinin daha çok olduğunu düşünüyorum,kokusu biraz ağır gelebilir
kullandığınızda beğenenlerinizde muhakkak olacaktır,ben jel yerine kremini
aldım ve daha etkili olduğunu düşünüyorum tercih tamamiyle size aittir.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZlrsEoBaHJewd-CNVdm07sjSFx6454tWWbwCKhZ-RA6L24FvfPKKUnULrShZ5VO3pZAcLo448AZz5EzOXU2Bzg28r5BnPObDEb-dJiskuYvxeDBF0Z842f0eftiQFPt-OMjvtchgRy6O/s1600/sellll.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZlrsEoBaHJewd-CNVdm07sjSFx6454tWWbwCKhZ-RA6L24FvfPKKUnULrShZ5VO3pZAcLo448AZz5EzOXU2Bzg28r5BnPObDEb-dJiskuYvxeDBF0Z842f0eftiQFPt-OMjvtchgRy6O/s320/sellll.jpg" width="296" /></a></div>
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<span style="font-family: "Georgia",serif;">2.Ürünümüz NIVEA
body good bye cellulite kremi 3 haftadır düzenli olarak karın,bel ve basen
bölgeme uyguluyorum ve hem kokusu hem kullanımı açısından
vazgeçilmezim,özelikle duştan sonra kullanıyorum ve fark inanılmaz,kesinlikle 2
hafta içinde farkı hissediyorsunuz ve tek başına kremlerin yeterli olmadığını
tekrar hatırlatmak isterim,düzenli olarak spor yapıyorum,bol su içiyorum ve 3
beyazdan uzak yaşamaya çalışıyorum,un,tuz,şeker ve bu sayede formumu koruyorum.<o:p></o:p></span></div>
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<span style="color: #141414; font-family: "Georgia",serif; mso-bidi-font-weight: bold;">Gelelim 35 kilo verdiniz çatlak oluştumu sorusunun
cevabına evet oluştu ve yapısal olduğunu düşünüyorum yırtılma şeklinde değil
hayalet çizgiler şeklinde olduğu için onlarla yaşamaya alıştım ve sarkma
sorunum hiç olmadı nedenine gelince spor yapmam,kilolarımı nasıl verdiğimi
bilmek için 30 Kilo Vermenin Dayanılmaz Hafifiliği yazımı okuyabilirsiniz,çatlaklar
için herhangi bir mucize formül olmadığı için onlarla yaşamayı öğrenmek en
doğrusu olacaktır,sporla zayıfladığınızda fit bir vücuda ulaştığınızda
çatlaklarınızda görünüm olarak kötü görünmüyor ve yazın yandığınızda kesinlikle
göze batmıyor,ben kendimi çatlaklarımla seviyorum tıpkı yüzümüzde ilerde oluşan
çizgiler gibi onlarda benden izler taşıyor.Sizde kendinizi sevin ve koruyun
Sevgiyle ve Fit Kalın <o:p></o:p></span></div>
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<br /></div>
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<span style="color: #141414; font-family: "Georgia",serif; mso-bidi-font-weight: bold;">Sevgiler </span><span style="color: #141414; font-family: "Georgia",serif;"><o:p></o:p></span></div>
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-22318204044084848832015-05-07T00:36:00.000-07:002015-05-07T00:42:12.771-07:00YÜKSEK DOZDA VİRGİN DİYETİ FAYDALARI<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHwCMats2mDBtTm8qtGfysAB4Tv0Jbz2a6_I47GJ_UHCwwqSttt5LYeSzeZoFyWu98cjwlkXDxfXGliLD4bDUlWNG171iCpoY-9Tji7IH-iqNOb_-offnyoqwywBdsq7D2BmkeCKVev3kg/s1600/strawberry-tarragon-smash.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHwCMats2mDBtTm8qtGfysAB4Tv0Jbz2a6_I47GJ_UHCwwqSttt5LYeSzeZoFyWu98cjwlkXDxfXGliLD4bDUlWNG171iCpoY-9Tji7IH-iqNOb_-offnyoqwywBdsq7D2BmkeCKVev3kg/s400/strawberry-tarragon-smash.jpg" width="400" /></a><span style="font-family: "Georgia",serif;">Merhaba Virgin
Diyetiyle ilgili 2 günlük özetimi sizlere sunmak istiyorum,şuan antibiyotik
almam gereken bir diş tedavisi sürecinde olduğum için ara vermek zorunda
kalsamda bana sağladığı enerji mükemmel ve neler öğrendiğime gelince <o:p></o:p></span></div>
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<span style="font-family: Georgia, serif;"><br /></span></div>
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<span style="font-family: Georgia, serif;">Faydalar</span></div>
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<span style="font-family: "Georgia",serif;">1.Kesinlikle aç
kalmıyorsunuz ve süt ürünleri yine hayatınızda var bu sefer Hindistan cevizi
sütü içiyorsunuz ve çok yoğun olduğu için 1 bardaktan 2 bardak yapabiliyorsunuz
suyla çoğaltarak ve hiçbir şişkinlik gaz sorununuz olmuyor,artık tüm kahvelerim Hindistan
cevizi sütüyle yapmaya karar verdim,virgin diyeti bitse bile laktozsuz süt içsem bile oluşan şişkinlik sorunumdan bundan sonra hindistan cevizi sütü içerek kurtulmuş oldum.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;">2.Tavuk için
organik tavuk öneriliyor ve ilk denememle tadına bayıldığımı ve daha leziz ve doyurucu olduğunu bundan sonraki
hayatımda ailem için tercih edeceğimi bildirmek isterim.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;"><br /></span></div>
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<span style="font-family: "Georgia",serif;">3.Protein deposu
ve benim salatalarımı şenlendiren kinoa’ya bayıldım ve inanılmaz hafif olması 1
bardaktan 3 bardak olması ve bereketli olması yanında,leziz ve doyurucu tadıyla
sebze yemeklerimin,et yemeklerimin yanında garnitür olarak
soframda,salatalarımda ve kısır günlerimde olacak diyebilirim.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;"><br /></span></div>
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<span style="font-family: "Georgia",serif;">4.Meyve konusunda
çok bonkör olması ve en sevdiğim çileğin hergün en az 2 bardak
tüketebilmem,elma,kavun,erik,böğürtlen,karadut ağırlıklı tabaklar yapabilmem
benim için diyeti çok zevkli hale getirdi.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;"><br /></span></div>
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<span style="font-family: "Georgia",serif;">5.Yasaklı 7 besin
dışında saysak en az 70 çeşit yapabileceğimiz menülerin yer almasıyla en kısa zamanda
yeniden başlayabileceğimi bilmek bana huzur veriyor ve inanılmaz enerjik ve
mutlu oluyorsunuz.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;"><br /></span></div>
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<span style="font-family: "Georgia",serif;">6.Tartıdaki
sonucum 2 günde bana -900 gram olarak yansıdı devam ettiğim takdirde sıkılmadan
acıkmadan 3 kilo verebileceğime eminim,bu güzel deneyimimi sizinle paylaşmak
istedim,bir sonraki denememde 1 haftalık sonucumu ve neler yediğimi ayrtıntılı
olarak paylaşmış olurum,</span><span style="font-family: Georgia, serif;">Umarım yardımcı
olmuştur yazım size Sevgiyle ve Fit Kalın:)</span></div>
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<span style="font-family: "Georgia",serif;"><br /></span></div>
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<span style="font-family: "Georgia",serif;">Sevgiler<o:p></o:p></span></div>
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Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-62338031886340673602015-05-03T11:39:00.001-07:002015-05-07T00:42:35.316-07:00VİRGİN DİYETİ ÖRNEK LİSTE<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">VİRGİN DİYETİ ÖGÜN OLUŞTURMA REHBERİ<o:p></o:p></span></b></div>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh49OOPLqr4BVPgxk2T5RcK2JcubsCS7c1NyImUfjYywY9DLTgJIdgOZb5vcNzKiWT2RoMa3mzoSJ7uBu1Qb9VvoEorGP3Va9Ej7xhiA8AJSR2fhFaipn0C1viiF52dFTi5dk5K8Lq7bfsa/s1600/Living-Simply-for-Wellness2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="124" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh49OOPLqr4BVPgxk2T5RcK2JcubsCS7c1NyImUfjYywY9DLTgJIdgOZb5vcNzKiWT2RoMa3mzoSJ7uBu1Qb9VvoEorGP3Va9Ej7xhiA8AJSR2fhFaipn0C1viiF52dFTi5dk5K8Lq7bfsa/s1600/Living-Simply-for-Wellness2.png" width="320" /></a><span style="font-family: "Georgia",serif;">Merhaba benimle
birlikte Virgin Diyetini denemek isteyenler için güzel bir yazı hazırladım
başlayalım mı?Kitabı alarakta kendinize plan oluşturabilirsiniz en ayrıntılı
şekilde bildiklerimi anlatmak için burdayım ve yarın için hazırım,Sizde
hazırsanız başlayalım<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;">Virgin Diyetinde
önce 7 gün, daha sonra tam olarak 21 gün boyunca hayatımızdan 7 Besini
çıkarıyoruz ve yerine yazımda belirtmiş olduğum gıdaları ölçüleri dahilinde
kullanarak menü oluşturuyoruz herşey bu kadar basit,yine yeşilçay içebiliriz ve
kahve şekeriz olarak tüketebiliriz.Gelelim çok önemli yasaklarımıza ve
izinlilerimize ölçüleri dahilinde besleniyoruz ve spor yaparak 7 günü
tamamlıyoruz.Egzersiz programlarınıza sayfamda gruplara ve kilolarınıza göre
paylaştığım takvimlerden ulaşabilirsiniz,diyetinizi egzersizlerle desteklemek
size<span style="mso-spacerun: yes;"> </span>çok büyük avantaj ve supergirl
olmak için fırsat sağlar.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">YASAKLI 7 BESİN<o:p></o:p></span></b></div>
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<span style="font-family: "Georgia",serif;">Gluten,Süt
Ürünleri,Şeker ve Yapay Tatlandırıcılar,Soya,Mısır,Yumurta,Yer Fıstığı bu
gıdalara veda ediyoruz.Peynir,Yoğurt,Yumurta,Ekmek yemeden de yaşayabilirim
düşüncesindeyim ve zaten 21 gün sonunda tek tek yasaklı listeden ekleme yaparak
diyetimize devam ediyoruz.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;">Malzemeleri Macro
Market’te ve büyük Migroslar’da bulabilirsiniz,Kinoa,Hindistan Cevizi Suyu,Sütü,Deniz
Tuzu,Keten Tohumu ve organik tavuk <span style="mso-spacerun: yes;"> </span>Macro
Marketten aldım ve yaklaşık 100 TL ‘lik bir alışverişle listemi tamamladım.Diğer
sebzeler zaten heryerde bulabilirsiniz 7 gün için çokta pahalı olmadığını
düşünüyorum.<o:p></o:p></span></div>
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<span style="font-family: "Georgia",serif;">Gelelim
Porsiyonlarımızı nasıl ayarlayacağımıza işin en zevkli tarafı bu
sanırım,kendime koca koca salatalar,fırında ızgaralar <span style="mso-spacerun: yes;"> </span>hazırlamak için sabırsızlanıyorum.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">İZİNLİ BESİNLER <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">1.BOL LİFLİ,DÜŞÜK GLİSEMİK İNDEKSLİ
KARBONHİDRATLAR (HERGÜN YARIM BARDAK)<o:p></o:p></span></b></div>
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<span style="font-family: "Georgia",serif;">Tatlı
Patates,Kinoa,Mercimek,Kara fasulye,Domates,Kinoa
Makarnası,Elma,Pancar,Balkabağı,Pirinç Şehriyesi,Humus,Esmer Pirinç,Çilek,Orman
Meyveleri,Kivi,Nektarin,Armut,Mandalina,Hurma,Kiraz,Kayısı,Şeftali,Nar,Kavun,Erik,Greyfurt<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">2.TEMİZ YAĞSIZ PROTEİNLER (HERGÜN 120-180
GRAM)<o:p></o:p></span></b></div>
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<span style="font-family: "Georgia",serif;">Organik olma
zorunluluğu vardır,Tavuk göğsü,Hindi Dilimleri,Fırında Sığır Eti,Otlakta Beslenmiş
Sığır Fileto,Deniz Somonu<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">3.NİŞASTASIZ SEBZELER</span></b><span style="font-family: "Georgia",serif;"> <b style="mso-bidi-font-weight: normal;">(ÇİĞ
OLARAK 2 BARDAK VE DAHA FAZLA,PİŞMİŞ OLARAK 1 BARDAK VE DAHA FAZLA HER BARDAK 1
PORSİYON DEMEKTİR VE EN AZ 5 PORSİYON EN İDEAL 10 PORSİYON TÜKETİLMELİDİR)<o:p></o:p></b></span></div>
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<span style="font-family: "Georgia",serif;">KUŞKONMAZ,KIRMIZIBİBER,BROKOLİ,KARNABAHAR
FIRIN,SÖGÜŞ DOĞRANMIŞ SEBZELER,ISPANAK KAVURMA,MANTAR,KIRMIZI
SOĞAN,BROKOLİ,BRÜKSEL LAHANASI,IZGARA SEBZE,ROKA,KARIŞIK YEŞİLLİK<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">4.SAĞLIKLI YAĞLAR (1-3 PORSİYON,1
Porsiyon:1 Yemek Kaşığı:1/3 avakado)<o:p></o:p></span></b></div>
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<span style="font-family: "Georgia",serif;">Avakado,Sızma
Zeytinyağı,Hindistan Cevizi Sütü,Hindistancevizi yağı,Şekersiz Kuruyemiş
Ezmeleri,Kuruyemişler,Palm Yağı,Çekirdekler(Tuzsuz),Keten Tohumu,Tüm baharatlar<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">VİRGİN DİYETİ ÖRNEK LİSTE 1<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">Sabah<o:p></o:p></span></b></div>
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<span style="font-family: "Georgia",serif;"><span style="mso-spacerun: yes;"> </span>Ilık Limonlu Su,yada elma sirkeli su içilecek<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Georgia",serif;">1 Yemek kaşığı
keten tohumu,1 Bardak çilek,yaban mersini<span style="mso-spacerun: yes;">
</span>benzeri meyveler,çeyrek bardak Hindistan cevizi süt üzerine su konularak
1 bardak suya tamamlanır ve blendırdan geçirilerek içilir<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Georgia",serif;">Sıvı kullanmak
istemeyenler için kahvaltı seçeneği domates,salatalık,yeşiliklerden oluşan bir
tabak oluşturabilirsiniz<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">Öğle<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Georgia",serif;">Esmer Pirinç,Kinoa
yada bakliyatlar yarım bardak <span style="mso-spacerun: yes;"> </span>ölçüsünde,
1 kaşık yağla ve 1,5 bardak suyla ve istediğiniz baharatla zenginleştirilerek
pişirilir,yanına kavrulmuş,buharda pişirilmiş yada sote edilmiş istediğiniz
kadar sebze eklenerek,sağlıklı yağlardan eklenerek ve baharatla birlikte harika
bir öğün oluşturabilirsiniz<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">Akşam<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Georgia",serif;">Maksimum 120-180
gram olacak şekilde Organik Tavuk yada Deniz Somonu yanına kavrulmuş,buharda
pişirilmiş yada sote edilmiş istediğiniz kadar sebze eklenerek,sağlıklı
yağlardan eklenerek ve baharatla birlikte harika bir öğün oluşturabilirsiniz<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia",serif;">Özel Notlar</span></b><span style="font-family: "Georgia",serif;">:İstediğiniz kadar sebze
tüketebilirsiniz,protein gurubunu ölçüleri dahilinde tüketebilir öğle ve akşam
menüsünü yer değiştirebilirsiniz hemde sıkılmamış olursunuz,<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Georgia",serif;">Kahve türk
kahvesi,neskafe filtre kahve v.b şekersiz ve sütsüz günde maksimum 3 bardakla
sınırlamakta fayda olduğunu düşünüyorum,yeşilçay ve gün içinde ödem çayı 2 bardak içiyoruz.</span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="background: rgb(252, 252, 255); color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Ender Saraç'ın tavsiye ettiği ödem söktürücü çay
tarifini sizlerle Paylaşmak istiyorum Ödem Çayı tarifini<span style="mso-spacerun: yes;"> </span>Melekler Mekanı Sitesinden aldığımı belirtmek
isterim ve 15 günde bir ödem çayları yenilenmelidir,yeni tarifler yine bloğumda
yer alacaktır,Bahar ayı ödem ayı olduğu için sonuç almak için düzenli
kullanılması gerekmektedir</span><span style="color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><br />
<br />
</span><!--[if gte vml 1]><v:shapetype id="_x0000_t75"
coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe"
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<v:stroke joinstyle="miter"/>
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<v:f eqn="if lineDrawn pixelLineWidth 0"/>
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<o:lock v:ext="edit" aspectratio="t"/>
</v:shapetype><v:shape id="Resim_x0020_2" o:spid="_x0000_i1025" type="#_x0000_t75"
alt="[IMG]" style='width:192.75pt;height:147pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="file:///C:\Users\SULTAN\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg"
o:title="[IMG]"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><span style="background: rgb(252, 252, 255);">Eğer sabah kalktığınızda kendinizi çok şiş
hissediyor , basküle çıktığınızda bir gün öncesine göre kilonuzun arttığını
görüyorsanız sakın kilo aldığınızı düşünerek moralinizi bozmayın.Büyük bir
ihtimalle vücudunuzda ödem oluşmuştur.</span></span><span style="font-family: "Georgia",serif; font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg48_E9bC8liu3UxixhAMAMA8z5oS1fGmarIhNhz2dSIj6o14o4KcPdSq3OZ9_AAYsyVspdnYePMkA-T0oEXpmintczcnZbqMdw1WBIBbmPIDeF1fUP0OZDK0HFAwYqUPiod7GQmOyV38cY/s1600/%C3%B6dem.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg48_E9bC8liu3UxixhAMAMA8z5oS1fGmarIhNhz2dSIj6o14o4KcPdSq3OZ9_AAYsyVspdnYePMkA-T0oEXpmintczcnZbqMdw1WBIBbmPIDeF1fUP0OZDK0HFAwYqUPiod7GQmOyV38cY/s1600/%C3%B6dem.jpg" /></a></div>
<br />
<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="background: rgb(252, 252, 255); color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Öncelikle bu ödem tıbbi bir nedene
bağlı mı değil mi mutlaka araştırılmalıdır.Örneğin guatr, idrar yolları iltihabı,
dolaşım bozuklukları, hormonol bazı nedenler, ödem sebebi olabilir. Akşamları
çok geç ve ağır yiyecekler veya çok tuz tüketimi de sabahları şişlikle kalkmaya
sebep olabilir.</span><span style="color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"><br />
<br />
<span style="background: rgb(252, 252, 255);">Kiraz sapı,mısır püskülü ve maydonoz
saplarıyla hazırlayacağınız çay ile vücudunuzda biriken suyu atabilirsiniz.</span><br />
<br />
<span style="background: rgb(252, 252, 255);">Ödem Atma Çayı Nasıl Yapılır</span><br />
<span style="background: rgb(252, 252, 255);">* 2 su bardağı su</span><br />
<span style="background: rgb(252, 252, 255);">* İrice bir tutam mısır püskülü</span><br />
<span style="background: rgb(252, 252, 255);">* İrice bir tutam kiraz sapı</span><br />
<span style="background: rgb(252, 252, 255);">* 5-6 adet saplarıyla birlikte maydanoz</span><br />
<span style="background: rgb(252, 252, 255);">* Yarım tatlı kaşığı iri yapraklı yeşil çay</span><br />
<span style="background: rgb(252, 252, 255);">* 2 adet tane karanfil</span><br />
<br />
<span style="background: rgb(252, 252, 255);">Kaynayan suyun içerisine tüm malzemeler
konulur ve 4 dakika kadar demlenir.Daha sonra iyice süzülerek, ılıdıktan sonra
içilir.İçine nane konulmamalıdır.Yazın biraz buz ile serinletilebilir, ancak bu
çay çok soğuk içilmemelidir.</span><br />
<span style="background: rgb(252, 252, 255);">Çayı içmek için en iyi zaman sabah kalkınca,
kahvaltıdan önce veya akşam üzeri saatleridir.</span><br />
<br />
<span style="background: rgb(252, 252, 255);">Bu ödem çözücü ve şişlik giderici çayın
dışında, sabah uyanır uyanmaz 1-2 fincan koyu yeşil çay veya 1 fincan sade türk
kahvesi içmek de şişlikten kurtulmaya faydalıdır.Aynı zamanda vücudu ovarak
yapılan duş , sabah şişkinliğine iyi gelir.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="background: rgb(252, 252, 255); color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Ve tabiki gün içinde bol su içmeyi
unutmuyoruz,Herkese başarılar ve güzel sonuçlar diliyorum.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="background: rgb(252, 252, 255); color: #141414; font-family: "Georgia",serif; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Sevgiler </span><span style="font-family: "Georgia",serif;"><o:p></o:p></span></div>
<br />
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</div>
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<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
</div>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-49189013079392178742015-05-02T07:46:00.004-07:002015-09-27T12:17:32.929-07:00Benim Adım Bugün Doğumgünü Kızı<div class="separator" style="clear: both; text-align: center;">
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</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigHAt9LwwMuEyw7q3IoM6U74JMeS5uzxdnKIeMYZs_64f0mb57CLyq0bplKWqbrcWwuBNbFaK-SyebFqtk8RruWi4nrmlazNHLUj7O2vjrLtyTqd-OgsMteJVPG3L3nfYwKHmAg6mxJIJk/s1600/ask.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigHAt9LwwMuEyw7q3IoM6U74JMeS5uzxdnKIeMYZs_64f0mb57CLyq0bplKWqbrcWwuBNbFaK-SyebFqtk8RruWi4nrmlazNHLUj7O2vjrLtyTqd-OgsMteJVPG3L3nfYwKHmAg6mxJIJk/s1600/ask.jpg" width="190" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAPRTUOGqpu_NPmlKyke3yTX0_JIMOrzRdlU5mYiZgLFCWuV_nIxzWdS5T_n2ff8LcdLvsAj54QlJdLaayB7AA_YjkkoRyiAF0gSKSSr7sOAnl6AIwaVK4g7b1Ggxhkm4zzUwG3CxqxBfz/s1600/299.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAPRTUOGqpu_NPmlKyke3yTX0_JIMOrzRdlU5mYiZgLFCWuV_nIxzWdS5T_n2ff8LcdLvsAj54QlJdLaayB7AA_YjkkoRyiAF0gSKSSr7sOAnl6AIwaVK4g7b1Ggxhkm4zzUwG3CxqxBfz/s1600/299.JPG" width="320" /></span></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Beni bir bilene sorsanız ? Sen 02.05.1981 bir Mayıs günü öyle acele geldin ki hazırlıksız yakalandık,öğlen sancılarıyla başlayıp akşam 9-10 arası 7 aylık doğdun kızım,iyiki geldin diyen annem olurdu.</span><br />
<span style="font-family: inherit;">32 Yaşıma kadar hep dolu dolu yaşadım derdim ve her yıl koca koca mumlar olurdu doğumgünü pastalarımın üstünde hep aynı dileği dilerdim,"Rabbim yeni yaşımda sağlıklı ömür versin" son dileğime hayat eşim beni bulsun derken öyle kuvvetli üflemiş olucam ki mumları,sen çıkıp geldin doğum günümden hemen sonra birtanecik eşim ve Ben aslında 31.05.2014' te kendi küllerimden yeniden doğdum adete,bu yüzden bu mayıslar benim, her gününde hayatımdan izler var,hüzünlerim var,umutlarım var, Mayıs aylarını çok severim doğduğum ayı içinde barındıran,nişanımın olduğu güzel ay,sevinçlerimin pekiştiği her zaman bana uğur getiren ve yeni yaşımla daha gençleştiğim yılların aksine mutluluktan sevinç gözyaşları döktüğüm günlerin başındasın Mayısım,bu yüzden iyiki geldin sen hep gel olur mu?Çünkü ben hayattan ve yaşlanmaktan korkumuyorum,İnsanın sevdikleriyle ailesiyle olması kadar sağlıklı olmasından daha büyük zenginlik yokmuş şimdi daha iyi anlıyorum,Hüzün bulutlarım dağıldı benim,yüzüm tekrar güldü,sevinçlerim geri geldi yarınlar daha yaşanılası ve seninle yaşamak iskambil kağıdından fal bakıp istediğin çıkmadığında yeniden kağıtları karmak gibi hep isteklerimi olduran,beni omuzlarında taşıyan koca yürekli dev adam iyiki doğmuşum ve iyiki sen doğmuşsun ve biz karşılaşmız.</span><br />
<span style="font-family: inherit;">Doğumgünü dileğim kalbimden geceni Rabbim hayırlısıyla en hayırlı zamanda versin,hepimiz bu dünyada misafiriz bu yüzden kalp kırmamaya,rab yolundan ayrılmamaya bakın ve bugün doğan herkesin doğum gününü kutluyorum,Nice Nice Yıllarınız Olsun</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Sevgiyle Kalın</span>Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-965463885570149242015-04-28T01:55:00.001-07:002015-05-02T08:39:41.696-07:00SUPERGİRL İLE KAÇAMAKSIZ VİRGİN DİYET 21 GÜN PROGRAM <table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 682px;">
<colgroup><col style="mso-width-alt: 6436; mso-width-source: userset; width: 132pt;" width="176"></col>
<col style="mso-width-alt: 5741; mso-width-source: userset; width: 118pt;" width="157"></col>
<col style="mso-width-alt: 5851; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 6912; mso-width-source: userset; width: 142pt;" width="189"></col>
</colgroup><tbody>
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<td class="xl71" colspan="3" height="20" style="background-color: transparent; border: 0px black; height: 15pt; mso-ignore: colspan; width: 370pt;" width="493"><strong><span style="font-family: Calibri;"><span style="mso-spacerun: yes;">
</span>KAÇAMAKSIZ 21 GÜN</span></strong></td>
<td style="background-color: transparent; border: 0px black; width: 142pt;" width="189"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl66" height="20" style="background-color: magenta; border: 0.5pt solid windowtext; height: 15pt;"><strong><span style="font-family: Calibri;">4.5.2015</span></strong></td>
<td class="xl66" style="background-color: magenta; border-color: windowtext; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">5.5.2015</span></strong></td>
<td class="xl75" style="background-color: magenta; border-color: windowtext; border-style: solid none; border-width: 0.5pt 0px;"><strong><span style="font-family: Calibri;">6.5.2015</span></strong></td>
<td class="xl72" style="border: 0px black;"><div style="background-color: magenta;">
<strong><span style="font-family: Calibri;">
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<div data-jiis="bp">
<div style="background-color: magenta;">
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<div data-rtid="iVP8ge2cR0vM" jsaction="irc_oc:r.Y3_Yr-vUUA0;irc_fc:r.RmmAmAttYh8" jsl="$t t-JGVC7pVLhug;$x 0;">
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<strong><span style="background-color: white; font-family: Calibri;">21 GÜN YASAKLAR</span></strong></div>
<div style="background-color: magenta;">
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</td>
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<td class="xl70" height="20" style="background-color: #7030a0; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">Pazartesi</span></strong></td>
<td class="xl70" style="background-color: #7030a0; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">Salı</span></strong></td>
<td class="xl76" style="background-color: #7030a0; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">Çarşamba</span></strong></td>
<td style="background-color: transparent; border: 0px black;"><span style="font-family: Calibri;">EKMEK,HAZIR GIDALAR</span></td>
</tr>
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<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Sabah</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td style="background-color: transparent; border: 0px black;"><span style="font-family: Calibri;">ÇİKOLATA ŞEKER BİSKÜVİ</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Good Morning
Egzersiz</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td style="background-color: transparent; border: 0px black;"><span style="font-family: Calibri;">KEK,CİPS,FAST FOOD</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td style="background-color: transparent; border: 0px black;"><span style="font-family: Calibri;">KOLA,SODA,GAZLI İÇECEKLER</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Cardio Min 30
Max 60</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td style="background-color: transparent; border: 0px black;"><span style="font-family: Calibri;">NUTELLA,DONDURMA</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Supergirl
Workout</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">
</span><br />
<div data-jiis="cc">
<span style="font-family: Calibri;">
</span><br />
<div data-jiis="bp">
<span style="font-family: Calibri;">
</span><br />
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<span style="font-family: Calibri;">
</span><br />
<div role="main">
<span style="font-family: Calibri;">
</span><br />
<div data-jibp="h" data-jiis="uc">
<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
</span><br />
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<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Öğle</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Gece</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Günlük
1000-1200 Kalori</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl66" height="20" style="background-color: magenta; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">7.5.2015</span></strong></td>
<td class="xl66" style="background-color: magenta; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">8.5.2015</span></strong></td>
<td class="xl75" style="background-color: magenta; border-color: windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">9.5.2015</span></strong></td>
<td class="xl82" style="background-color: magenta; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><strong><span style="font-family: Calibri;">10.5.2015</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl70" height="20" style="background-color: #7030a0; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">Perşembe</span></strong></td>
<td class="xl70" style="background-color: #7030a0; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">Cuma</span></strong></td>
<td class="xl76" style="background-color: #7030a0; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">Cumartesi</span></strong></td>
<td class="xl73" style="background-color: #7030a0; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><strong><span style="font-family: Calibri;">Pazar</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Sabah</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl84" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">Dinlen</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Good Morning
Egzersiz</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl86" style="background-color: transparent; border-color: windowtext windowtext black; border-style: solid solid none; border-width: 0.5pt 0.5pt 0px;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Cardio Min 30
Max 60</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Supergirl
Workout</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Öğle</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Gece</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Günlük
1000-1200 Kalori</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl68" height="20" style="background-color: magenta; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">11.5.2015</span></strong></td>
<td class="xl68" style="background-color: magenta; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">12.5.2015</span></strong></td>
<td class="xl78" style="background-color: magenta; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">13.5.2015</span></strong></td>
<td class="xl80" style="background-color: magenta; border-color: windowtext windowtext black; border-style: solid solid none; border-width: 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">21 GÜN SERBESTLER</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl67" height="20" style="background-color: #7030a0; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">Pazartesi</span></strong></td>
<td class="xl67" style="background-color: #7030a0; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">Salı</span></strong></td>
<td class="xl79" style="background-color: #7030a0; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">Çarşamba</span></strong></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">SEBZE,MEYVE</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Sabah</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">KURUYEMİŞ BADEM 7 ADET</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Good Morning
Egzersiz</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">YUMURTA</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">YAĞSIZ PROTEİNLER TAVUK</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Cardio Min 30
Max 60</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">BALIK HİNDİ V.B</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Supergirl
Workout</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">BAHARATLAR</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Öğle</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Gece</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Günlük
1000-1200 Kalori</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl68" height="20" style="background-color: magenta; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">14.5.2015</span></strong></td>
<td class="xl68" style="background-color: magenta; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">15.5.2015</span></strong></td>
<td class="xl78" style="background-color: magenta; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">16.5.2015</span></strong></td>
<td class="xl82" style="background-color: magenta; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><strong><span style="font-family: Calibri;">17.5.2015</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl67" height="20" style="background-color: #7030a0; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">Perşembe</span></strong></td>
<td class="xl67" style="background-color: #7030a0; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">Cuma</span></strong></td>
<td class="xl79" style="background-color: #7030a0; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">Cumartesi</span></strong></td>
<td class="xl74" style="background-color: #7030a0; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><strong><span style="font-family: Calibri;">Pazar</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Sabah</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl84" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">Dinlen</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Good Morning
Egzersiz</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">
</span><br />
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<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Cardio Min 30
Max 60</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Supergirl
Workout</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Öğle</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Gece</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">
</span><br />
<div data-jiis="cc">
<span style="font-family: Calibri;">
</span><br />
<div data-jiis="bp">
<span style="font-family: Calibri;">
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<div style="-ms-zoom: 1; clear: both; position: relative;">
<span style="font-family: Calibri;">
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<div role="main">
<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
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<div data-ri="82" data-row="13" data-ved="0CHYQMyhSMFI" style="display: inline-block; padding-bottom: 0px; padding-top: 0px;">
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<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Günlük
1000-1200 Kalori</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl68" height="20" style="background-color: magenta; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">18.5.2015</span></strong></td>
<td class="xl68" style="background-color: magenta; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">19.5.2015</span></strong></td>
<td class="xl78" style="background-color: magenta; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">20.5.2015</span></strong></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl69" height="20" style="background-color: #7030a0; border: 0px black; height: 15pt;"><strong><span style="font-family: Calibri;">Pazartesi</span></strong></td>
<td class="xl69" style="background-color: #7030a0; border: 0px black;"><strong><span style="font-family: Calibri;">Salı</span></strong></td>
<td class="xl69" style="background-color: #7030a0; border: 0px black;"><strong><span style="font-family: Calibri;">Çarşamba</span></strong></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border: 0.5pt solid windowtext; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl65" style="background-color: transparent; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl77" style="background-color: transparent; border-color: windowtext black; border-style: solid none; border-width: 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Good Morning
Egzersiz</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt; page-break-before: always;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Cardio Min 30
Max 60</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Supergirl
Workout</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Öğle</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Gece</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Günlük
1000-1200 Kalori</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl68" height="20" style="background-color: magenta; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">21.5.2015</span></strong></td>
<td class="xl68" style="background-color: magenta; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri;">22.5.2015</span></strong></td>
<td class="xl78" style="background-color: magenta; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><strong><span style="font-family: Calibri;">23.5.2015</span></strong></td>
<td class="xl85" style="background-color: magenta; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">24.5.2015</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl69" height="20" style="background-color: #7030a0; border: 0px black; height: 15pt;"><strong><span style="font-family: Calibri;">Perşembe</span></strong></td>
<td class="xl69" style="background-color: #7030a0; border: 0px black;"><strong><span style="font-family: Calibri;">Cuma</span></strong></td>
<td class="xl69" style="background-color: #7030a0; border: 0px black;"><strong><span style="font-family: Calibri;">Cumartesi</span></strong></td>
<td class="xl73" style="background-color: #7030a0; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><strong><span style="font-family: Calibri;">Pazar</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border: 0.5pt solid windowtext; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl65" style="background-color: transparent; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl77" style="background-color: transparent; border-color: windowtext black; border-style: solid none; border-width: 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Sabah</span></td>
<td class="xl84" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">Dinlen</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Good Morning
Egzersiz</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Good Morning Egzersiz</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">
</span><br />
<div data-jiis="cc">
<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
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<div style="-ms-zoom: 1; clear: both; position: relative;">
<span style="font-family: Calibri;">
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<div role="main">
<span style="font-family: Calibri;">
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<div data-jibp="h" data-jiis="uc">
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</span><br />
<div data-ved="0CBYQGg">
<span style="font-family: Calibri;">
</span><br />
<div data-async-context="query:21%20days%20challenge">
<span style="font-family: Calibri;">
</span><br />
<div data-rtid="iVP8ge2cR0vM" jsaction="irc_oc:r.Y3_Yr-vUUA0;irc_fc:r.RmmAmAttYh8" jsl="$t t-JGVC7pVLhug;$x 0;">
<span style="font-family: Calibri;">
</span><br />
<div data-ri="82" data-row="13" data-ved="0CHYQMyhSMFI" style="display: inline-block; padding-bottom: 0px; padding-top: 0px;">
</div>
<span style="font-family: Calibri;">
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<div data-jiis="cc">
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<div data-jiis="bp">
<span style="font-family: Calibri;">
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<div style="-ms-zoom: 1; clear: both; position: relative;">
<span style="font-family: Calibri;">
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<div role="main">
<span style="font-family: Calibri;">
</span><br />
<div data-jibp="h" data-jiis="uc">
<span style="font-family: Calibri;">
</span><br />
<div data-ved="0CBYQGg">
<span style="font-family: Calibri;">
</span><br />
<div data-async-context="query:21%20days%20challenge">
<span style="font-family: Calibri;">
</span><br />
<div data-rtid="iVP8ge2cR0vM" jsaction="irc_oc:r.Y3_Yr-vUUA0;irc_fc:r.RmmAmAttYh8" jsl="$t t-JGVC7pVLhug;$x 0;">
<span style="font-family: Calibri;">
</span><br />
<div data-ri="73" data-row="11" data-ved="0CG0QMyhJMEk" style="display: inline-block; padding-bottom: 3px; padding-top: 3px;">
</div>
<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
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</span></div>
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<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Cardio Min 30
Max 60</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Cardio Min 30 Max 60</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Supergirl
Workout</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Supergirl Workout</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"><span style="font-family: Calibri;">
</span><br />
<div data-jiis="cc">
<span style="font-family: Calibri;">
</span><br />
<div data-jiis="bp">
<span style="font-family: Calibri;">
</span><br />
<div style="-ms-zoom: 1; clear: both; position: relative;">
<span style="font-family: Calibri;">
</span><br />
<div role="main">
<span style="font-family: Calibri;">
</span><br />
<div data-jibp="h" data-jiis="uc">
<span style="font-family: Calibri;">
</span><br />
<div data-ved="0CBYQGg">
<span style="font-family: Calibri;">
</span><br />
<div data-async-context="query:21%20days%20challenge">
<span style="font-family: Calibri;">
</span><br />
<div data-rtid="iVP8ge2cR0vM" jsaction="irc_oc:r.Y3_Yr-vUUA0;irc_fc:r.RmmAmAttYh8" jsl="$t t-JGVC7pVLhug;$x 0;">
<span style="font-family: Calibri;">
</span><br />
<div data-ri="82" data-row="13" data-ved="0CHYQMyhSMFI" style="display: inline-block; padding-bottom: 0px; padding-top: 0px;">
</div>
<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
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<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
</span></div>
<span style="font-family: Calibri;">
</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Ödem Çay</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Öğle</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Öğle</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Elma Sirkeli
Su Gece</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Elma Sirkeli Su Gece</span></td>
<td class="xl81" style="background-color: transparent; border-color: black windowtext; border-style: none solid; border-width: 0px 0.5pt;"></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri;">Günlük
1000-1200 Kalori</span></td>
<td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl77" style="background-color: transparent; border-color: black black windowtext; border-style: none none solid; border-width: 0px 0px 0.5pt;"><span style="font-family: Calibri;">Günlük 1000-1200
Kalori</span></td>
<td class="xl83" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt;"></td>
</tr>
</tbody></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-43473810322917448082015-04-23T13:29:00.001-07:002015-05-02T08:35:08.228-07:00SUPERGİRL WORKOUT CUMA EGZERSİZLER<div class="separator" style="clear: both; text-align: center;">
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-1495730690614640662015-04-22T12:35:00.003-07:002015-05-02T08:40:16.454-07:00SUPERGİRL WORKOUT PERŞEMBE EGZERSİZLER<div class="separator" style="clear: both; text-align: center;">
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-11801777460703117722015-04-21T14:24:00.000-07:002015-05-02T08:40:16.451-07:00SUPERGİRL WORKOUT ÇARŞAMBA EGZERSİZLER<div class="separator" style="clear: both; text-align: center;">
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-52974132817291017822015-04-20T11:10:00.000-07:002015-05-02T08:40:16.470-07:00SUPERGIRL WORKOUT SALI EGZERSİZLER<div class="separator" style="clear: both; text-align: center;">
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-44037231285055544642015-04-19T06:12:00.000-07:002015-05-02T08:40:16.467-07:00SUPERGİRL WORKOUT GRUP 1<strong>
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<col style="mso-width-alt: 8740; mso-width-source: userset; width: 179pt;" width="239"></col>
<col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<tbody>
<tr height="25" style="height: 18.75pt;">
<td class="xl66" height="25" style="background-color: transparent; border: 0px black; height: 18.75pt; width: 144pt;" width="192"><span style="font-family: Calibri; font-size: large;"><strong>SUPERGİRL
WORKOUT</strong></span></td><td class="xl66" style="background-color: transparent; border: 0px black; width: 179pt;" width="239"><span style="font-family: Calibri; font-size: large;"><strong>45-55 KİLO GRUP 1</strong></span></td><td class="xl66" style="background-color: transparent; border: 0px black; width: 144pt;" width="192"><span style="font-family: Calibri; font-size: large;"><strong>1-4 HAFTA</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border: 0.5pt solid windowtext; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>PAZARTESİ</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>SALI</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>ÇARŞAMBA</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG
EXERCİSE</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE
(DAKİKA) CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA)
CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA)
CARDİO</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 JUMPİNG
JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 JUMPİNG JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>60 JUMPİNG JACKS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 VERTİCAL LEG
CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 TRİCEP DİPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 TRİCEP DİPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 TRİCEP DİPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 BİRD- DOGS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES
(EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND PLANK</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 RUSSİAN
TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES (EACH
LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 STANDİNG
CALF RAİSES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 LEG LİFTS (EACH
LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 CRUNCHES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 PUSH UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 BİCYCLES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 OBLİQUE
CRUNCHES(EACH SİDE)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND
PLANK</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 WALL PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND
SUPERMAN</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 LEG RAİSES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20<span style="mso-spacerun: yes;"> </span>HİGH KNESS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGE SPLİT
JUMPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 RUSSİAN TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>PERŞEMBE</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMA</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMARTESİ</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl69" height="20" style="background-color: white; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG
EXERCİSE</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl69" height="20" style="background-color: white; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST (DİNLENME)</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE
(DAKİKA) CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA)
CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA)
CARDİO</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>60 JUMPİNG
JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 JUMPİNG JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>45<span style="mso-spacerun: yes;"> </span>JUMPİNG JACKS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 KNEE
CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>100 RUSSİAN TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 JUMP SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES
(EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 KNEELİNG PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND PLANK</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 WALL
PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>1 MİNUTE DOWNWARD DOG</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 STANDİNG CALF
RAİSES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 OBLİQUE
CRUNCHES(EACH SİDE)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 JACK KNİFE SİT-
UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 KNEELİNG PUSH-UPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 BUTT
KİCKERS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES (EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECONS SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 JUMP SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES(EACH
SİDE)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES (EACH LEG)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 JACK KNİFE
SİT- UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 BİRD-DOGS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 CRUNCHES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 KNEE CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>PAZAR<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl70" style="background-color: transparent; border-color: rgb(5, 99, 193) windowtext rgb(5, 99, 193) rgb(5, 99, 193); border-style: none solid none none; border-width: 0px 0.5pt 0px 0px;"><a href="http://supergirlolmak.blogspot.com.tr/"><span style="color: #0563c1; font-family: Calibri;"><strong>http://supergirlolmak.blogspot.com.tr</strong></span></a></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST</strong></span></td>
</tr>
</tbody></colgroup></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-84720306767782353592015-04-19T06:03:00.001-07:002015-05-02T08:40:47.241-07:00SUPERGIRL İLE SPOR YAP VE KENDİNE 60 GÜN VER KURALLAR<div class="irc_mutc">
<a class="irc_mutl" data-ved="0CAcQjRw" href="http://www.google.com.tr/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0CAcQjRw&url=http%3A%2F%2Fwww.instawebgram.com%2Fi%2Felit_spor43&ei=-KAzVdGuOYf7PJbZgNgD&bvm=bv.91071109,d.bGQ&psig=AFQjCNF0IuSNF3Z6bWunzauQtmSk5i9pig&ust=1429533266577450" jsaction="mousedown:irc.rl;keydown:irc.rlk"><span style="font-family: inherit;"><img alt="" class="irc_mut" height="400" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRlL_OB9z8NS2IHyJol9dqwAHiaIbVP0X5ElYl6m6XKIlSCPPrZFA" style="margin-top: 99px;" title="diyet" width="400" /></span></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">20 NİSAN-20HAZİRAN Kendine 60 Gün Ver Supergirl Workout Planına Başlamadan Önce Yapılması Gerekenler</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">1.Ölçülerinizi almalısınız,boy kilo göğüs basen ve bel ölçüsü ve her hafta ölçülerinizi kaydetmelisiniz.4 haftanın sonunda tam olarak farkı görebilirsiniz.2.ay programı zamanı geldiğinde paylaşılacaktır.</span><br />
<span style="font-family: inherit;">2.Hergün muhakkak uyanır uyanmaz elma sirkeli su yada ılık limonlu su içmelisiniz</span><br />
<span style="font-family: inherit;">3.Muhakak Good Morning Egzersizlerini kahvaltıdan önce gerçekleştirmelisiniz,çalışıyorsanız gün içinde müsait olduğunuz zaman akşam gerçekleştirebilirsiniz</span><br />
<span style="font-family: inherit;">4.Kahvaltı muhakak yapılmalıdır</span><br />
<span style="font-family: inherit;">5.Cardio Planlarından biri seçilerek muhakak uygulanmalıdır,kendi cardio planınızıda yapabilirsiniz en az 30 dakika olmalıdır</span><br />
<span style="font-family: inherit;">6.Cardio Sonrası dahil olduğunuz gruba ve kilonuza göre günlük akışınızdaki hareketleri 10 ve üzeri sayı tekrarı gerektiren egzersizleri,2 Set'e bölerek yapmalısınız, Örneğin 30 Crunch hareketini 15x2 seferde yapmalısınız, hareketler yarı yarıya setlerlerle gerçekleştirebilir.</span><br />
<span style="font-family: inherit;">Plank,superman v.b saniye ve dakika sınırlamaları olan egzersizler tek seferde yapılmalıdır.</span><br />
<span style="font-family: inherit;">7.Egzersizleri fit ve ince olmak istiyorsanız,tek başına değil,cardio'dan hemen sonra yapılması gerekir.</span><br />
<span style="font-family: inherit;">8.Cardio hergün yapılmalıdır.</span><br />
<span style="font-family: inherit;">9.Hergün spordan yarım saat sonra protein odaklı beslenmelisiniz </span><br />
<span style="font-family: inherit;">10.Supergirl Workout günün her saati yapabilirsiniz ve good morning egzersizlerinide dahil ederek yapmanız daha çok kalori yakmanızı sağlayacaktır.</span><br />
<span style="font-family: inherit;">11.Supergirl Workout 8 haftalık bir programdır,60 günün sonunda yeni programınız verilecektir.</span><br />
<span style="font-family: inherit;">12.Herhangi bir sağlık sorunu olan kişiler için çalışma uygun değildir,sorumluluk size aittir.</span><br />
<span style="font-family: inherit;">13.Emziren Anneler 6 aydan sonra tüm planı uygulayabilir,ilk 2 ay içinde cardio grubundan kendinize en uygun olanı seçebilirsiniz yürüyüş ve dans etmek daha uygun olacaktır. </span><br />
<span style="font-family: inherit;">14.Beslenme Düzeni size aittir,ileriki aşamalarda kendi uyguladığım listeler tavsiye niteliğinde paylaşılacaktır.</span><br />
<span style="font-family: inherit;">15.Eklem ağrıları ilk 1 hafta olacaktır ve geçici bir durumdur sıcak duş almanız ve masaj yapmanız iyi gelecektir.</span><br />
<span style="font-family: inherit;">16.Yaptığınız şeyde o kadar iyi olun ki kimse sizi görmeden gelemesin,ne olursanız olun o konuda en iyi olun ve kendinize güvenin</span><br />
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<span style="font-family: inherit;">SEVGİLER </span><br />
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<br />Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-8875501552553844712015-04-19T05:02:00.001-07:002015-05-02T08:40:16.479-07:00SUPERGIRL WORKOUT PAZARTESİ EGZERSİZLER<div class="separator" style="clear: both; text-align: center;">
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Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-6224849538085624342015-04-18T03:39:00.000-07:002015-05-02T08:40:16.473-07:00SUPERGİRL WORKOUT CARDİO PLAN<strong>
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<td class="xl65" height="25" style="background-color: transparent; border: 0px black; height: 18.75pt; width: 233pt;" width="311"><strong><span style="font-family: Calibri; font-size: large;"></span></strong><br />
<strong><span style="font-family: Calibri; font-size: large;">SUPERGİRL
WORKOUT</span></strong></td>
<td class="xl65" style="background-color: transparent; border: 0px black; width: 231pt;" width="308"><strong><span style="font-family: Calibri; font-size: large;">CARDİO PLAN 1-4 HAFTA</span></strong></td>
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<tr height="20" style="height: 15pt; mso-height-source: userset;">
<td class="xl66" height="20" style="background-color: #ff3399; border: 0.5pt solid windowtext; height: 15pt; width: 233pt;" width="311"><strong><span style="font-family: Calibri; font-size: x-small;">PAZARTESİ</span></strong></td>
<td class="xl66" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 231pt;" width="308"><strong><span style="font-family: Calibri; font-size: x-small;">SALI</span></strong></td>
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<tr height="19" style="height: 14.25pt; mso-height-source: userset;">
<td class="xl67" height="19" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 14.25pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;">30<strong> MİNUTE (DAKİKA) CARDİO KOŞ</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>30
MİNUTE (DAKİKA) CARDİO KOŞ</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>60 DAKİKA YÜRÜYÜŞ DIŞARDA HEDEF 10.0000 ADIM</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>60
DAKİKA YÜRÜYÜŞ DIŞARDA HEDEF 10.0000 ADIM</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>1 DAKİKA YÜRÜ 2 DAKİKA KOŞ 10 SET DIŞARDA VE EVDE<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>1
DAKİKA YÜRÜ 2 DAKİKA KOŞ 10 SET DIŞARDA VE EVDE<span style="mso-spacerun: yes;"> </span></strong></span></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>30 DAKİKA HİP HOP ABS FAT CARDİO Video Dailymotion</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>30
DAKİKA HİP HOP ABS FAT CARDİO Video Dailymotion</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>15 DAKİKA YÜRÜ 15 DAKİKA İP ATLA</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>15
DAKİKA YÜRÜ 15 DAKİKA İP ATLA</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>15 DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>15
DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP<span style="mso-spacerun: yes;"> </span></strong></span></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl66" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>ÇARŞAMBA</strong></span></td><td class="xl66" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>PERŞEMBE</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA) CARDİO KOŞ</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>30
MİNUTE (DAKİKA) CARDİO KOŞ</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>60 DAKİKA YÜRÜYÜŞ DIŞARDA HEDEF 10.0000 ADIM</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>60
DAKİKA YÜRÜYÜŞ DIŞARDA HEDEF 10.0000 ADIM</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>1 DAKİKA YÜRÜ 2 DAKİKA KOŞ 10 SET DIŞARDA VE EVDE<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>1
DAKİKA YÜRÜ 2 DAKİKA KOŞ 10 SET DIŞARDA VE EVDE<span style="mso-spacerun: yes;"> </span></strong></span></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>30 DAKİKA HİP HOP ABS FAT CARDİO Video Dailymotion</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>30
DAKİKA HİP HOP ABS FAT CARDİO Video Dailymotion</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>15 DAKİKA YÜRÜ 15 DAKİKA İP ATLA</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>15
DAKİKA YÜRÜ 15 DAKİKA İP ATLA</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>15 DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>15
DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP<span style="mso-spacerun: yes;"> </span></strong></span></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl66" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMARTESİ</strong></span></td><td class="xl66" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>PAZAR<span style="mso-spacerun: yes;"> </span></strong></span></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA) CARDİO KOŞ</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>REST
(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>60 DAKİKA YÜRÜYÜŞ DIŞARDA HEDEF 10.0000 ADIM</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>6
CARDİO SEÇENEĞİNDEN BİRİNİ TERCİH EDEBİLİRSİNİZ</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>1 DAKİKA YÜRÜ 2 DAKİKA KOŞ 10 SET DIŞARDA VE EVDE<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>SUPERGİRL
WORKOUT EGZERSİZLER CARDİO SONRASI<span style="mso-spacerun: yes;"> </span></strong></span></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>30 DAKİKA HİP HOP ABS FAT CARDİO Video Dailymotion</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong>YAPILMALIDIR</strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-family: Calibri; font-size: x-small;"><strong>15 DAKİKA YÜRÜ 15 DAKİKA İP ATLA</strong></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl68" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>15 DAKİKA YÜRÜ 15 DAKİKA JUMPİNG JACKS(ZIPLAMA) YAP<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td></tr>
<tr height="20" style="height: 15pt; mso-height-source: userset;"><td class="xl70" height="20" style="background-color: white; border-color: white windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt; width: 233pt;" width="311"><span style="color: white; font-family: Calibri; font-size: x-small;"><strong> </strong></span></td><td class="xl69" style="background-color: transparent; border-color: rgb(5, 99, 193) windowtext windowtext rgb(5, 99, 193); border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; width: 231pt;" width="308"><a href="http://supergirlolmak.blogspot.com.tr/"><span style="color: #0563c1; font-family: Calibri;"><strong>http://supergirlolmak.blogspot.com.tr</strong></span></a><br />
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</td>
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</tbody></colgroup></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-18242768826998169342015-04-18T03:26:00.001-07:002015-05-02T08:40:16.461-07:00SUPERGIRL WORKOUT GRUP 3<strong>
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 635px;">
<colgroup><col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<col style="mso-width-alt: 9179; mso-width-source: userset; width: 188pt;" width="251"></col>
<col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<tbody>
<tr height="25" style="height: 18.75pt;">
<td class="xl66" height="25" style="background-color: transparent; border: 0px black; height: 18.75pt; width: 144pt;" width="192"><strong><span style="font-family: Calibri; font-size: large;">SUPERGİRL
WORKOUT</span></strong></td>
<td class="xl66" style="background-color: transparent; border: 0px black; width: 188pt;" width="251"><strong><span style="font-family: Calibri; font-size: large;">75-90 KİLO-100 SINIR<span style="mso-spacerun: yes;"> </span>GRUP 3</span></strong></td>
<td class="xl66" style="background-color: transparent; border: 0px black; width: 144pt;" width="192"><strong><span style="font-family: Calibri; font-size: large;">1-4 HAFTA</span></strong></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl68" height="20" style="background-color: #ff3399; border: 0.5pt solid windowtext; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>PAZARTESİ</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>SALI</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>ÇARŞAMBA</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG
EXERCİSE</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>45 MİNUTE
(DAKİKA) CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>45 MİNUTE (DAKİKA)
CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>45 MİNUTE (DAKİKA)
CARDİO</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 JUMPİNG
JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 JUMPİNG JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 JUMPİNG JACKS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 VERTİCAL LEG
CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 TRİCEP DİPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 TRİCEP DİPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 TRİCEP DİPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 BİRD- DOGS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES
(EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND PLANK</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 RUSSİAN
TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES (EACH
LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 STANDİNG
CALF RAİSES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 LEG LİFTS (EACH
LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 CRUNCHES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 PUSH UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 BİCYCLES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 OBLİQUE
CRUNCHES(EACH SİDE)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND
PLANK</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 WALL PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND
SUPERMAN</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 LEG RAİSES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20<span style="mso-spacerun: yes;"> </span>HİGH KNESS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGE SPLİT
JUMPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 RUSSİAN TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>PERŞEMBE</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMA</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMARTESİ</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl69" height="20" style="background-color: white; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG
EXERCİSE</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>45 MİNUTE
(DAKİKA) CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>45 MİNUTE (DAKİKA)
CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>45 MİNUTE (DAKİKA)
CARDİO</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 JUMPİNG
JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 JUMPİNG JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 JUMPİNG JACKS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 KNEE
CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>100 RUSSİAN TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 JUMP SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES
(EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 KNEELİNG PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND PLANK</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 WALL
PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>1 MİNUTE DOWNWARD DOG</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 STANDİNG CALF
RAİSES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 OBLİQUE
CRUNCHES(EACH SİDE)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 JACK KNİFE SİT-
UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 KNEELİNG PUSH-UPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 BUTT
KİCKERS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES (EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECONS SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 JUMP SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES(EACH
SİDE)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES (EACH LEG)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 JACK KNİFE
SİT- UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 BİRD-DOGS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 CRUNCHES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 KNEE CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>PAZAR<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl70" style="background-color: transparent; border-color: rgb(5, 99, 193) windowtext rgb(5, 99, 193) rgb(5, 99, 193); border-style: none solid none none; border-width: 0px 0.5pt 0px 0px;"><a href="http://supergirlolmak.blogspot.com.tr/"><span style="color: #0563c1; font-family: Calibri;"><strong>http://supergirlolmak.blogspot.com.tr</strong></span></a></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST</strong></span></td>
</tr>
</tbody></colgroup></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-17626961404348206882015-04-18T03:25:00.000-07:002015-05-02T08:40:16.458-07:00SUPERGIRL WORKOUT GRUP 2<strong>
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 634px;">
<colgroup><col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<col style="mso-width-alt: 9142; mso-width-source: userset; width: 188pt;" width="250"></col>
<col style="mso-width-alt: 7021; mso-width-source: userset; width: 144pt;" width="192"></col>
<tbody>
<tr height="25" style="height: 18.75pt;">
<td class="xl66" height="25" style="background-color: transparent; border: 0px black; height: 18.75pt; width: 144pt;" width="192"><span style="font-family: Calibri; font-size: large;"><strong>SUPERGİRL
WORKOUT</strong></span></td><td class="xl66" style="background-color: transparent; border: 0px black; width: 188pt;" width="250"><span style="font-family: Calibri; font-size: large;"><strong>55-75 KİLO GRUP 2</strong></span></td><td class="xl66" style="background-color: transparent; border: 0px black; width: 144pt;" width="192"><span style="font-family: Calibri; font-size: large;"><strong>1-4 HAFTA</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border: 0.5pt solid windowtext; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>PAZARTESİ</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>SALI</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>ÇARŞAMBA</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG
EXERCİSE</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE
(DAKİKA) CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA)
CARDİO</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA)
CARDİO</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 JUMPİNG
JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 JUMPİNG JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 JUMPİNG JACKS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 VERTİCAL LEG
CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 TRİCEP DİPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 TRİCEP DİPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 TRİCEP DİPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 BİRD- DOGS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES
(EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND PLANK</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 RUSSİAN
TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES (EACH
LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 STANDİNG
CALF RAİSES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 LEG LİFTS (EACH
LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 CRUNCHES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 PUSH UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 BİCYCLES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 OBLİQUE
CRUNCHES(EACH SİDE)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND
PLANK</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 WALL PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND
SUPERMAN</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 LEG RAİSES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20<span style="mso-spacerun: yes;"> </span>HİGH KNESS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGE SPLİT
JUMPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 RUSSİAN TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>PERŞEMBE</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMA</strong></span></td><td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>CUMARTESİ</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl69" height="20" style="background-color: white; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG
EXERCİSE</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td><td class="xl69" style="background-color: white; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>GOOD MORNİNG EXERCİSE</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>REST(DİNLENME)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl67" height="20" style="background-color: white; border-color: windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA) CARDİO</strong></span></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA) CARDİO</strong></span></span></td><td class="xl67" style="background-color: white; border-color: windowtext; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 MİNUTE (DAKİKA) CARDİO</strong></span></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>50 JUMPİNG
JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 JUMPİNG JACKS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>45<span style="mso-spacerun: yes;"> </span>JUMPİNG JACKS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 KNEE
CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİT-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>100 RUSSİAN TWİSTS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 JUMP SQUATS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES
(EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 KNEELİNG PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND PLANK</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 WALL
PUSH-UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>1 MİNUTE DOWNWARD DOG</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 STANDİNG CALF
RAİSES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 OBLİQUE
CRUNCHES(EACH SİDE)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 JACK KNİFE SİT-
UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 KNEELİNG PUSH-UPS</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 BUTT
KİCKERS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES (EACH LEG)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECONS SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>5 JUMP SQUATS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 SİDE LUNGES(EACH
SİDE)</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>10 LUNGES (EACH LEG)</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong>15 JACK KNİFE
SİT- UPS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>20 BİRD-DOGS</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>40 CRUNCHES</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-family: Calibri; font-size: x-small;"><strong> </strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 KNEE CRUNCHES</strong></span></td><td class="xl65" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><span style="font-family: Calibri; font-size: x-small;"><strong>30 SECOND SUPERMAN</strong></span></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl68" height="20" style="background-color: #ff3399; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><span style="font-size: x-small;"><span style="font-family: Calibri;"><strong>PAZAR<span style="mso-spacerun: yes;"> </span></strong></span></span></td><td class="xl70" style="background-color: transparent; border-color: rgb(5, 99, 193) windowtext rgb(5, 99, 193) rgb(5, 99, 193); border-style: none solid none none; border-width: 0px 0.5pt 0px 0px;"><a href="http://supergirlolmak.blogspot.com.tr/"><span style="color: #0563c1; font-family: Calibri;"><strong>http://supergirlolmak.blogspot.com.tr</strong></span></a></td>
<td class="xl68" style="background-color: #ff3399; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><strong><span style="font-family: Calibri; font-size: x-small;">REST</span></strong></td>
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</tbody></colgroup></table>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-323619215144354662015-04-17T12:51:00.003-07:002015-09-27T12:26:45.706-07:0030 KİLO VERMENİN DAYANILMAZ HAFİFLİĞİ<span style="font-family: inherit;"><br /></span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6HNnnmU9g7eKIg3VEhDGetYgD4zKIqvA4t-uBELXSDNh_te2AxZQLT5rckAYAzbistfWij-QnCJlpNFgf5nvnsSoMx6AqDZW9XMPlsyJvfUrEtwYmriX_K49x-XnZIpy6pYQ1SGMExmgg/s1600/before.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6HNnnmU9g7eKIg3VEhDGetYgD4zKIqvA4t-uBELXSDNh_te2AxZQLT5rckAYAzbistfWij-QnCJlpNFgf5nvnsSoMx6AqDZW9XMPlsyJvfUrEtwYmriX_K49x-XnZIpy6pYQ1SGMExmgg/s1600/before.png" width="320" /></span></a></td></tr>
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<span style="font-family: inherit;">1981 Mayıs ayında İstanbul’da güzel ailemin ilk çocuğu olarak 7 aylık zayıf bir kız
çocuğu olarak dünyaya gelmişim,doğar doğmaz sen büyüksün büyük düşünmelisin
sorumluluğuyla tanıştığım için ebatım kadar,yemek porsiyonlarım,kıyafetlerim
hayallerim,yaşadıklarımda büyük oldu sanırım.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Çok zayıf dünyaya gelen ve çocukluk dönemi,ergenlik dönemi
halk dilinde çelimsiz diye tabir edilen ben, lise yıllarında yaşıtlarımdan daha
iri ve büyük görünmeyi başarmıştım,ne okulun en populer kızıydım ne de parmakla
gösterilen havalı saçlarım vardı tam bir çirkin ördek yavrusu hikayesiydi
benimkisi,sınıfın en çalışkan inek kızı daha çok yakışıyordu lise
yıllıklarına,liseden sonra dershaneye
giderken “Karbonhidrat Diyetiyle “ tanıştım ve hayatımda ilk diyetimdi, 2 ay
gibi bir sürede sporla birlikte 65
kilodan 58 kiloya girmeyi başarmıştım,Annem hala “boyun ondan uzamadı” desede
ben çok memnundum halimden, boyum 1.68 olduğu için şanslı bile sayılırdım.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Üniversiteyi kazandığımda ortalama bir Türk Kadını kadar
kilom vardı 58-60 kiloyla 4 senemi geçirdim,kilo sorunum olmadı çünkü ben
standarttım ve ne zayıftım ne şişmadım bu yüzden hayat çok kolaydı,her giydiğim
yakışıyor ve mutlu ediyordu,kimseylede kendimi kıyaslamıyordum hayat bana
güzeldi.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Üniversite sonrası iş hayatım başladı ve plaza hayatı
denilen bir gerçekle tanıştım,plaza hayatı demek sabah kahvaltı yapmadan
sabahın körü servise binip elinde bir tostla kahvaltı yapıp, öğlen sezar salata
yemek demek,yada happy hours saatleri tatlıları pastaları kutlama sebebi sayıp
bir güzel yemek demekti,plazada çalışan herkes pilatese gider, populer diyet
yapar ve diyet yapıldığının bilinmesini istemezler istisnalar hariç olmak üzere
genelde böyledir,bitki çayları seronominisini de unutmamak gerek,Bende yavaş
yavaş kilo almaya başlamıştım sinsi sinsi kanıma girmişti sanki iş hayatının
mesai pizzaları,bol soslu salataları salata yiyorsun vicdanını rahatlatmak
için ama en üstte caju fingers var
ironiye gel,ve jile elbise likralı pantalonlardan 10 kilo alıp sanki 3-4 kilo
almış gibi hissetmek,kendini sürekli bu hafta sadece salata yiyerek günü
bitiricem diyerek teselli etmek ve akşam yine mesaide light kola pide
söylemek,1 sene boyunca tartıdan uzak yaşamak,sürekli senin yüzün çok güzel,sen
kilolu değilsinki dost sevgi gösterileriyle karşılanmak,daha ne söylenebilir ki
sen herşeyi ye sonrada neden kilo aldım de? Ve işte o gün herşeyin değiştiği
yere götürmek istiyorum sizi.İşyerinde
toplu fotograf çekildik ve ben kendimi tanıyamadım, bu olamam dedim,benim
yerime şişme kadın koymuşlar dedim o günü nasıl bitirdiğimi bilmiyorum,herkesin
masasında kendimi görüyordum,Evime ışık hızıyla gidip tartıya çıktığımda 92
kilo olduğumu gördüğümde yaşadığım ikinci tramvayı hiçbir filmde hiçbir
oyuncu canlandıramaz diye
düşünüyorum,hüngür hüngür ağlama koması,kendine kızma,kendine suçluluk duygusu
yükleme seansı yaptıktan sonar evde bir ağlama duvarım olmuştu resmen,Evdeki
tüm giyemediğim kıyafetleri bir torbaya koyup attığımı ve 3 takım kıyafet
bıraktığımı çok iyi hatırlıyorum.Ertesi gün yarı baygın işe gittim tabiki
birşey yemek içimden gelmiyordu acil çözüm bulmalıydım.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Sürekli 2 ayda sıkılaş,3 ayda fit ol gibi yazılar yazarak araştırma içine
girmiştim,1 senede aldığım kiloyu 3 ayda nasıl vermek hayalse, benim için
hayalden daha öteydi karşıma sürekli olarak before<o:p></o:p></span></div>
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<span style="font-family: inherit;">after hiçbir zaman inanmadığım programlar çıkmaya başladı ve
Tüm Amerika'yı kasıp kavuran adından anlaşılacağı gibi İnsanity Workout
Programıyla bu şekilde tanıştım, hayatım değişti,herşey daha yeni başlıyordu ve
mutlu sonla bitmeliydi.<o:p></o:p></span></div>
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<span style="font-family: inherit;">İnsanity kelime anlamı olarak çılgınlık, delilik gibi
anlamlara geliyor ki antrenman programını uyguladığınızda neden bu kelimeyi
seçtiklerini anlıyorsunuz Workout ise antrenman demek öyle ki bu programa
çılgın antrenman demek uygun olacaktır.Programı bulan ve uygulayan kişinin adı
Shaun T ve kendisi de programı kısaca şöyle tarif ediyor;<o:p></o:p></span></div>
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<span style="font-family: inherit;">Bu programı bulduğumda biliyordum ki 60 günde arzu edilen
neticeyi almak çok zordu ve bu olsa olsa çılgınlık olurdu ancak tam olarak
denemeye cesaretiniz olup olmadığından emin değildim. Ve bir anda program
ortaya çıktı, programı deneyecek bir çok çılgın insan var, dünyanın en çılgın
ve en çok dayanıklılık gerektiren programı olacak kadar çılgın. Sırılsıklam
terleyeceğiniz bir program. Bu çılgın program zor mu? Evet kesinlikle. Şu ana
kadar DVD’ye aktarılmış en çılgın program mı? Tamamen çılgınlık ama çılgınca
sonuçlar alacağınız kadar da etkili.<o:p></o:p></span></div>
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<span style="font-family: inherit;">İşte aradığım herşey bu programda var dedim ve satın
aldım, Programı aldığınızda DVD seti, aylık çalışma takvimi ve beslenme
programı beraberinde geliyor gerçi beslenme programını Türkiye’de olmayan
yiyeceklerle revize etmek gerekebilir ancak her şeyi ile komple bir program ve
inanılmaz sonuçlar alıyorsunuz ve ben 30 kilomu 6 ay içerisinde "İnsanity
Workout yaparak verdim ve bu süreçte her zaman tek başınaydım,Haftada 6 gün
antreman yapıyor ve soluk soluğa kalıyordum,ilk 1 ay çevremdeki kimseye
söylemedim ve fark inanılmazdı 87 kiloydum ama 75 gibi duruyordum,2.ay 80
kiloyu tartıda gördüğümde kesinikle bırakmamaya ve hayatımda önceliği spor ve
sağlıklı beslenmeye ayırmaya söz
verdim,kendimle bir anlaşma yaptım,6 ay boyunca kimseyle görüşmedim,beslenme
planıma harfiyen uydum ve 2013 Temmuz ayında kendimden bir Supergirl çıkarmayı
başardım,artık çok güçlü,mutlu ve ulaşılmazdım,populerdim sonra mı ne oldu?62
kilo olmanın dayanılmaz gücüyle baştan aşağı kendimi,davranışlarımı,zihnimi
herşeyi değiştirdim artık ben başka biriydim ve bu değişim bana çok güzel
fırsatlar ve kapılar açtı.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Kendimi keşfettim, İlgi alanımın Sağlıklı Beslenme
Wellness ve Fitness olduğuna karar verdim ve ne olursa olsun bu alanda
ilerleyecektim,plazada ki işimden ayrıldım tüm enerjimi kurslar araştırmak ve
öğrenmeye harcamak istedim<o:p></o:p></span></div>
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<span style="font-family: inherit;">İlk adım olarak Türkiye Vücut Geliştirme ve Fitness
Fedarasyonundan 1.Derece Antrönörlük belgemi aldım ve kişisel koçluk yapmaya
başladım,incelme serüvenime devam ettiğim için ve kilolu olmanın tüm
dezavantajlarını yaşadığım için çok doğru iletişim kurabiliyordum
danışanlarımla,ben 30 kilo veren ne ilk kadındım ne de son kadın olacaktım,bu yüzden
yapmış olduğum tüm egzersiz
programlarını bana başvuran kişiler
içinde uygulamaya başladım ve instagram sayfamda birçok kişiye spor konusunda
destek vermeye başladım.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Bu güzel giden birçok şeyin arasında eşimle tanıştım ve 10
ay gibi kısa bir sürede evlendim ve 1 yıldır mutlu ve huzurlu bir evliliğim
var,Evlendiğimde kilo almamaya kararlıydım çünkü 62 kilodan kilo koruma
programı yapmadığım için spor yapmama rağmen kilo almaya başladım ve 68 kiloyla
dünya evine girdim,Evliliğimin 4 ay boyunca diyetsiz sağlıklı beslenerek kilomu
spor yaparak korudum ve Ocak Ayında tekrar kendime milat yaparak bir kere daha
hedefime ulaşmam gerektiğini kendime hatırlattım hedefim 52 olmaktı ve egzersiz
programlarının hepsi konusunda bilgim vardi,nasıl beslenmem gerektiğini biliyordum
ve Supergirl Değişim Programlarımla Sağlıklı beslenme, porsiyon kontrolüyle 6 ay gibi bir
sürede 16 kilo verdim ve şuan 52 kiloyum,hiç olmadığım kadar sağlıklı ve formdayım,hayatımda bu kiloyu en son 10 yıl önce gördüm,bu yüzden çok
mutluyum ve hep birlikte incelmek, Supergirl olmak için 2 BEDEN İNCEL ve SUPER İNCEL programlarımla dünya çapında birçok kadınla her hafta cm cm inceliyoruz ve Rüyalarımızdaki mutlu bedenlerimize kavuşuyoruz.Hep
birlikte doğru egzersiz yapmak ,sağlıklı incelmek için kitaplarımla,eğitimlerimle ve seminerlerimle karşınızdayım.<o:p></o:p></span></div>
Fit ve Mutlu Kalın<br />
Sude KÜÇÜKKINALI</div>
Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0tag:blogger.com,1999:blog-1832853993435118066.post-79385313231414303142015-04-17T11:01:00.001-07:002015-09-27T12:26:06.395-07:00SUPERGİRL OLMAK <div class="separator" style="clear: both; text-align: center;">
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<span style="color: #999999; font-family: inherit;">Sen değişirsen herşey değişir,sizde değişin ve değiştirin<o:p></o:p></span></div>
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<span style="color: #999999; font-family: inherit;">Mucize hepimize imkansız gibi gelen varlığını bildiğimiz ama
birtürlü çoğumuz için kendimizde gerçekleşmesine inanmadığımız birşey,hepimiz
Mucize olması için çok büyük ve olagan üstü şeyler olmasını bekliyoruz
aslında,küçük şeylerde anlarda olaylarda dahi küçük mucizler saklı,size bir sır vereyim
mi Sen Değişirsen herşey değişir,Super
olmak zorunda değilsin ama supergirl olmak için mucizelere inanman gerekir.<o:p></o:p></span></div>
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<span style="color: #999999; font-family: inherit;">Sen değişirsen dünya değişir.Değişim aslında içerden
dışarıya doğrudur,Siz dış görüşünüzden çok davranışlarınızda sabır ve istikrar
gösterirseniz,karşılığını en iyi şekilde alacağınıza emin
olabilirsiniz.İnsanların sizi sevmesini mi istiyorsunuz insanlara sevgi
verin,Kilomu vermek istiyorsunuz kendinizi kendi önünüzden çekin ve kendi
başarı hikeyenizi yazın.<o:p></o:p></span></div>
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<span style="color: #999999; font-family: inherit;">Benim 33 kilo verme hikayeme gelince 2012 yılında başladı ve
hala devam ediyorum inançla sabırla ve istikrarla,heycanım hiç bitmedi ve bana
çok farklı hayal bile edemeyeceğim kapılar açtı.<o:p></o:p></span></div>
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<span style="color: #999999; font-family: inherit;">Sizde bu kapıyı çaldığınıza göre bir supergirl olmak için ne
kadar çaba verdiğime şahit olacaksınız demektir.<o:p></o:p></span></div>
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<span style="color: #999999; font-family: inherit;">Supergirl olmak için 92 kilodan 52 kiloya ulaşmam
gerekiyordu,6 ay gibi bir sürede 30 kiloyu verdikten sonra hikayemdeki mutlu sonu tamamlamak için 1.5 seneyi göze aldım,bu süreçte çok
dayanıklı ve bu psikolojik savaşa hazır olmam gerekiyordu.Başarmak için başlamalıydım
ve mutlu son yazmalıydım hikayemde,ve değişim hikayemin son bölümünü gerçekleştirdikten sonra bedenim beni mükafatlandırdı adeta bana teşekkür edercesine tüm rahatsızlıklarım son buldu ve 34 yaşında hayatımın en formda günlerine kadar geldim.Şimdi sıra sizde Superkızlar Birlikte değişelim ve değiştirelim.<o:p></o:p></span></div>
<span style="color: #999999; font-family: inherit;">Nasıl ? dediğinizi duyar gibiyim ve yolculuk
başlasın,fatgirl’den supergir'le dönüş
hikayesiyle sizlerleyim,birlikte daha güçlüyüz,Sende Supergirl olmak istiyorsan ayrıcalıklı dünyamıza senide bekliyorum.</span><br />
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<o:p></o:p><br />
<span style="color: #999999;">Fit ve Mutlu Kalın</span><br />
<span style="color: #999999;">Sude KÜÇÜKKINALI</span></div>
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Sude KÜÇÜKKINALIhttp://www.blogger.com/profile/15640164945736947870noreply@blogger.com0