{"id":1168,"date":"2023-02-20T17:17:51","date_gmt":"2023-02-20T17:17:51","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1168"},"modified":"2023-04-11T02:35:32","modified_gmt":"2023-04-11T02:35:32","slug":"vucut-gelistirme-tam-kilavuzu-nedir","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/tr\/vucut-gelistirme-tam-kilavuzu-nedir\/","title":{"rendered":"V\u00fccut geli\u015ftirme nedir? eksiksiz rehber"},"content":{"rendered":"

V\u00fccut geli\u015ftirme konusuna yakla\u015ft\u0131\u011f\u0131m\u0131zda, genellikle bu t\u00fcr antrenmanlar\u0131n sakatlanmaya \u00e7ok yatk\u0131n oldu\u011fu ve sadece g\u00fc\u00e7 gerektiren sporlar\u0131 sevenlerin tercih etti\u011fi bir aktivite oldu\u011fu fikrini geli\u015ftirmeye ba\u015flar\u0131z. Ancak v\u00fccut geli\u015ftirme nedir<\/strong>?<\/p>\n

V\u00fccut geli\u015ftirme nedir?<\/strong><\/h2>\n

Ayn\u0131 zamanda bir anaerobik antrenman \u015fekli olan v\u00fccut geli\u015ftirme, kaslar\u0131n e\u015fmerkezli ve eksantrik kas\u0131lma yoluyla \u00fcretti\u011fi kuvvete kar\u015f\u0131 koymak i\u00e7in bir diren\u00e7 kuvveti kullan\u0131r.<\/p>\n

Klasik kuvvet antrenman\u0131 evde \u015f\u0131nav, squat ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri gibi egzersizler yap\u0131larak veya basit diren\u00e7 bantlar\u0131 (herhangi bir spor b\u00f6l\u00fcm\u00fcnde bulunur) kullan\u0131larak yap\u0131labilir.<\/p>\n

V\u00fccut geli\u015ftirme antrenman\u0131nda \u00fc\u00e7 ana parametre vard\u0131r: y\u00fckler\/a\u011f\u0131rl\u0131klar, setler ve tekrar say\u0131s\u0131.<\/p>\n

\u015eimdi as\u0131l soru ne kadar a\u011f\u0131rl\u0131k kald\u0131raca\u011f\u0131n\u0131za nas\u0131l karar verece\u011finizdir. \u00c7ok basit: egzersizin a\u011f\u0131rl\u0131\u011f\u0131n\u0131 maksimum bir tekrara (RM) g\u00f6re belirleyin. RM, bir tekrarda kald\u0131rabilece\u011finiz a\u011f\u0131rl\u0131k miktar\u0131d\u0131r.<\/p>\n

G\u00fc\u00e7 geli\u015ftirmek i\u00e7in a\u011f\u0131rl\u0131k antrenman\u0131 yapmak m\u00fcmk\u00fcnd\u00fcr, baz\u0131lar\u0131 dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131rmak i\u00e7in, baz\u0131lar\u0131 ise g\u00fcc\u00fcn\u00fc art\u0131rmak i\u00e7in yapar.<\/p>\n

Kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek istiyorsan\u0131z RM'nizin 60 ila 80%'si aras\u0131nda antrenman yapmal\u0131s\u0131n\u0131z, diren\u00e7 i\u00e7in y\u00fczde RM'nizin 50 ila 70%'si aras\u0131nda de\u011fi\u015fir ve bu da h\u0131zl\u0131 hareketler yapar. Kas geli\u015ftirme egzersizleri i\u00e7in hareketler daha yava\u015f olmal\u0131d\u0131r.<\/p>\n

Farkl\u0131 v\u00fccut geli\u015ftirme t\u00fcrleri<\/strong><\/h2>\n

T\u00fcm v\u00fccut i\u00e7in e\u011fitim <\/strong><\/h3>\n

Bu t\u00fcr antrenmanlarla daha hafif a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015farak t\u00fcm v\u00fccudunuzu \u00e7al\u0131\u015ft\u0131rabilirsiniz. Yeni ba\u015flayanlar veya yo\u011fun programlar\u0131 nedeniyle antrenman yapmak i\u00e7in daha az zaman\u0131 olanlar i\u00e7in idealdir. Bu t\u00fcr bir antrenman ayn\u0131 zamanda h\u0131zl\u0131 kilo kayb\u0131na da olanak tan\u0131r.<\/p>\n

\u0130tme-\u00c7ekme E\u011fitimi <\/strong><\/h3>\n

Antrenmanlar\u0131 iki kategoriye ay\u0131rabiliriz: \u0130tme egzersizleri gerektirenler ve \u00e7ekme hareketleri i\u00e7erenler.<\/p>\n

\u0130tme kaslar\u0131 g\u00f6\u011f\u00fcs kaslar\u0131n\u0131, trisepsleri, omuzlar\u0131 ve kuadrisepsleri i\u00e7erirken, \u00e7ekme kaslar\u0131 s\u0131rt kaslar\u0131, bisepsler, diz arkas\u0131 kaslar\u0131 ve trapezius kaslar\u0131d\u0131r. Bu t\u00fcr bir antrenman kas geli\u015fimini te\u015fvik etmek i\u00e7in faydal\u0131d\u0131r.<\/p>\n

Bile\u015fik e\u011fitim <\/strong><\/h3>\n

Bu t\u00fcr antrenmanlar deadlift, squat, bench press ve askeri bench press gibi ger\u00e7ekle\u015ftirilmesi zor hareketleri i\u00e7erir. Muazzam bir g\u00fc\u00e7 geli\u015ftirmek ve h\u0131zla ya\u011f kaybetmek i\u00e7in idealdir.<\/p>\n

\u0130zolasyon e\u011fitimi<\/strong><\/h3>\n

Bu e\u011fitim yaln\u0131zca belirli bir kasa odaklan\u0131r ve \u015f\u0131nav, yanal kald\u0131rma vb. egzersizleri i\u00e7erir. Belirli bir ama\u00e7 i\u00e7in biseps veya kar\u0131n kas\u0131 gibi belirli bir kas\u0131 geli\u015ftirmek isteyen ki\u015filer i\u00e7in idealdir.<\/p>\n

V\u00fccut geli\u015ftirmenin size getirebilece\u011fi 10 fayda<\/strong><\/h2>\n

A\u015fa\u011f\u0131da a\u011f\u0131rl\u0131k antrenman\u0131n\u0131n sa\u011fl\u0131\u011f\u0131n\u0131za ve genel olarak v\u00fccudunuza getirebilece\u011fi faydalar\u0131n k\u00fc\u00e7\u00fck bir listesi bulunmaktad\u0131r:<\/p>\n

    \n
  • Kar\u0131n ya\u011f miktar\u0131n\u0131 azalt\u0131n<\/li>\n
  • Metabolizmay\u0131 art\u0131r\u0131n<\/li>\n
  • V\u00fccudun i\u015fleyi\u015fini iyile\u015ftirin<\/li>\n
  • Tip 2 diyabetin \u00f6nlenmesine ve tedavisine yard\u0131mc\u0131 olun<\/li>\n
  • Kan lipit d\u00fczeylerini iyile\u015ftirin<\/li>\n
  • Kronik a\u011fr\u0131y\u0131 hafifletmeye yard\u0131mc\u0131 olun<\/li>\n
  • Esnekli\u011fi ve motor becerileri geli\u015ftirin<\/li>\n
  • Stresi azalt\u0131r<\/li>\n
  • Daha iyi \u00f6zg\u00fcven<\/li>\n
  • Zihinsel sa\u011fl\u0131\u011f\u0131 iyile\u015ftirin<\/li>\n<\/ul>\n

    \u00c7\u00f6z\u00fcm<\/strong><\/h2>\n

    Az \u00f6nce de g\u00f6rd\u00fc\u011f\u00fcm\u00fcz gibi kas antrenman\u0131n\u0131n (ister spor salonunda ister evde) bir\u00e7ok avantaj\u0131 vard\u0131r ve bundan yararlanmamak i\u00e7in bahane bulmak imkans\u0131zd\u0131r.<\/p>\n

    \u0130lk ba\u015fta zor olacak ama al\u0131\u015ft\u0131\u011f\u0131n\u0131zda, \u00f6zellikle v\u00fccudunuzun de\u011fi\u015fti\u011fini g\u00f6rd\u00fc\u011f\u00fcn\u00fczde egzersizden keyif almaya ba\u015flayacaks\u0131n\u0131z.<\/p>\n

    Bununla birlikte, yaralanmalar\u0131 \u00f6nlemek ve yeterli bir sonu\u00e7 elde etmek i\u00e7in kuvvet antrenmanlar\u0131n\u0131n do\u011fru metodolojiyle yap\u0131lmas\u0131 gerekti\u011fine dikkat etmek \u00f6nemlidir.<\/p>","protected":false},"excerpt":{"rendered":"

    V\u00fccut geli\u015ftirme konusuna yakla\u015ft\u0131\u011f\u0131m\u0131zda, genellikle bu t\u00fcr antrenmanlar\u0131n sakatlanmaya \u00e7ok yatk\u0131n oldu\u011fu ve yaln\u0131zca g\u00fc\u00e7 sporlar\u0131n\u0131 sevenlerin tercih etti\u011fi bir aktivite oldu\u011fu fikrini geli\u015ftirmeye ba\u015flar\u0131z. Peki v\u00fccut geli\u015ftirme nedir? V\u00fccut geli\u015ftirme nedir? Ayn\u0131 zamanda bir antrenman \u015fekli olan v\u00fccut geli\u015ftirme [\u2026]<\/p>","protected":false},"author":1,"featured_media":1169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":{"0":"post-1168","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1168","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/comments?post=1168"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1168\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media\/1169"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media?parent=1168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/categories?post=1168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/tags?post=1168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}