{"id":10732,"date":"2024-03-26T00:00:56","date_gmt":"2024-03-26T00:00:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10732"},"modified":"2024-03-26T07:37:20","modified_gmt":"2024-03-26T07:37:20","slug":"15-exercises-to-make-your-forearms-bigger-and-stronger","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/15-exercises-to-make-your-forearms-bigger-and-stronger\/","title":{"rendered":"ATALARINIZI DAHA B\u00dcY\u00dcK VE G\u00dc\u00c7L\u00dc HALE GETIRMEK I\u00c7IN 15 ALI\u015eTIRMA"},"content":{"rendered":"<\/p>\n

Temel Reis b\u00fcy\u00fckl\u00fc\u011f\u00fcnde kollar in\u015fa edin ve her asans\u00f6rdeki g\u00fcc\u00fcn\u00fcz\u00fc yeni bir seviyeye ta\u015f\u0131y\u0131n.<\/em><\/p>\n

G\u00fc\u00e7l\u00fc olmak ve bir ton k\u00fctle eklemek istiyorsan\u0131z, g\u00fc\u00e7l\u00fc atalar olu\u015fturman\u0131z gerekir. Ata\u00e7 egzersizlerinizin bacak egzersizlerinizle veya s\u0131rt egzersizlerinizle hi\u00e7bir ilgisi yokmu\u015f gibi g\u00f6r\u00fcnebilir, ancak daha g\u00fc\u00e7l\u00fc at\u0131mlara sahip olmak, hemen hemen her itme ve \u00e7ekme egzersizi i\u00e7in gerekli olan daha g\u00fc\u00e7l\u00fc bir kavrama olu\u015fturman\u0131za da izin verir. Daha g\u00fc\u00e7l\u00fc atalar, a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 daha sert s\u0131kabilece\u011finiz, daha fazla kasla etkile\u015fime girebilece\u011finiz ve her harekette daha fazla g\u00fc\u00e7 \u00fcretebilece\u011finiz anlam\u0131na gelir.<\/p>\n

Zamanla, daha g\u00fc\u00e7l\u00fc atalar, her egzersizi ger\u00e7ekle\u015ftirirken daha fazla kald\u0131rma ve daha g\u00fc\u00e7l\u00fc bir g\u00fc\u00e7 \u00fcretme yetene\u011finizi art\u0131rman\u0131za izin verecektir. Kazan\u00e7 platonuzu g\u00f6rd\u00fcyseniz ve fitness hedeflerinizle ilerlemedi\u011finizi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z ekstra bir deste\u011fe ihtiyac\u0131n\u0131z olabilir. Ve bu destek, di\u011fer fakt\u00f6rlere daha fazla dikkat etmekle ortaya \u00e7\u0131k\u0131yor.<\/p>\n

Hi\u00e7 \u015f\u00fcphe yok ki, Atalar Temel Reis g\u00fcnlerinden beri cazibesini kaybettiler. Kol, g\u00fc\u00e7l\u00fc kas s\u0131rt\u0131, omuz ve hatta buza\u011f\u0131lar gibi di\u011fer v\u00fccut par\u00e7alar\u0131na yol alm\u0131\u015ft\u0131r. Ancak bu alan\u0131 zirvelerine kadar in\u015fa etmek i\u00e7in genel g\u00fcc\u00fcn\u00fcz\u00fc ve kas k\u00fctlenizi art\u0131rman\u0131z gerekir.<\/p>\n

Burada, sadece b\u00fcy\u00fck ata\u00e7lar in\u015fa etmekle kalmay\u0131p ayn\u0131 zamanda kavrama g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmak i\u00e7in de size atalar\u0131n\u0131za eklemek i\u00e7in en iyi egzersizleri veriyoruz. T\u00fcm bu al\u0131\u015ft\u0131rmalar i\u00e7in ekstra aktivasyon i\u00e7in tebe\u015fir eklemeyi deneyin.<\/p>\n

1 OF 15<\/p>\n

\"Male<\/figure>\n

\u00c7ift\u00e7i Ta\u015f\u0131ma<\/h2>\n

\u00c7ift\u00e7inin ta\u015f\u0131nmas\u0131, mengene benzeri bir kavrama ve g\u00fc\u00e7l\u00fc ata\u00e7lar olu\u015fturmak i\u00e7in gerekli bir egzersizdir. Ayr\u0131ca daha g\u00fc\u00e7l\u00fc bir \u00e7ekirdek geli\u015ftirir ve omuz stabilitenizi art\u0131r\u0131r.<\/p>\n

Her eline a\u011f\u0131r bir damb\u0131l veya kettlebell al\u0131n, dik durun ve y\u00fcr\u00fcmeye ba\u015flay\u0131n. Kar\u0131n kaslar\u0131n\u0131z\u0131 sert tutun, g\u00f6\u011fs\u00fcn\u00fcz\u00fc uzun tutun ve omuzlar\u0131n\u0131z\u0131 her zaman geri \u00e7ekin.<\/p>\n

Bunu tam v\u00fccut stabilitesini te\u015fvik etmek i\u00e7in bir \u0131s\u0131nma matkab\u0131 olarak kullanmak i\u00e7in 20 metre boyunca 2-3 set yap\u0131n. Ya da ac\u0131mas\u0131z bir bitirici olarak sonuna kadar saklay\u0131n ve a\u011f\u0131rl\u0131klar\u0131 10 dakika boyunca ta\u015f\u0131yabilece\u011finiz kadar ta\u015f\u0131y\u0131n.<\/p>\n

2 OF 15<\/p>\n

\"Muscular<\/figure>\n

Tuzak \u00c7ubu\u011fu Ta\u015f\u0131ma<\/h2>\n

Bir tuzak \u00e7ubu\u011fu ta\u015f\u0131ma, bir \u00e7ift\u00e7inin ta\u015f\u0131n\u0131m\u0131ndan \u00e7ok daha fazla a\u011f\u0131rl\u0131k ta\u015f\u0131man\u0131z\u0131 sa\u011flar, bu da \u00f6n koltuk g\u00fcc\u00fcn\u00fcz\u00fc ve toplam v\u00fccut stabilitenizi artt\u0131r\u0131r.<\/p>\n

A\u011f\u0131r bir tuzak \u00e7ubu\u011fu y\u00fckleyin, i\u00e7eride durun, kald\u0131r\u0131n ve y\u00fcr\u00fcmeye ba\u015flay\u0131n. Kalabildi\u011fin kadar uzun kal ve kar\u0131n kaslar\u0131n\u0131 s\u0131k\u0131 tut ve omuzlar\u0131n\u0131 geri \u00e7ek.<\/p>\n

3 \/ 15<\/p>\n

\"Muscular<\/figure>\n

Havlu Pullups<\/h2>\n

Barfikslerin g\u00fc\u00e7l\u00fc bir kavrama ve kal\u0131n kollar olu\u015fturdu\u011funu biliyoruz. Bununla birlikte, bar yerine bir havluyu kavramak, atalar\u0131n\u0131zdaki i\u015fi h\u0131zland\u0131r\u0131r – \u015fimdi, sadece ayakta kalmak ve kendinizi yukar\u0131 \u00e7ekmek i\u00e7in daha da s\u0131k\u0131 s\u0131kmak i\u00e7in havlular\u0131 ezmeniz gerekir. \u0130lk denemenizde sadece bir veya iki tane yapabilirseniz \u015fa\u015f\u0131rmay\u0131n.<\/p>\n

Bir barin etraf\u0131nda iki havlu sar\u0131n. Her elinize bir havlu tutarak, barfikslerinizi ger\u00e7ekle\u015ftirin, g\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131da ve y\u00fckselirken omuzlar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131da tutun. Ancak bu \u00e7ok zorsa, sadece bir elin havluyu, di\u011fer elin de barfiks \u00e7ubu\u011funu kaparak ba\u015flay\u0131n. Sonra, di\u011fer taraflar.<\/p>\n

4 \/ 15<\/p>\n

\"Lean<\/figure>\n

Plaka Bukleleri<\/h2>\n

B\u00fcy\u00fck, tehditkar ata\u011fa bir sonraki ad\u0131m, parmaklar\u0131n\u0131z\u0131n bir araya ne kadar sert \u00e7imdikleyebilece\u011fini art\u0131rmakt\u0131r. A\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 tutma \u015feklinizi de\u011fi\u015ftirerek bu kavramay\u0131 e\u011fitin.<\/p>\n

Damb\u0131lla paz\u0131 k\u0131v\u0131rmak yerine, bir tabak kullan\u0131n ve ucundan tutun. 5-6 set 4-8 reps yap\u0131n; Daha fazlas\u0131n\u0131 yapabilirseniz, daha a\u011f\u0131r bir plaka kullan\u0131n.<\/p>\n

5 \/ 15<\/p>\n

\"Bodybuilder<\/figure>\n

\u00c7imdik Ta\u015f\u0131malar\u0131<\/h2>\n

Tutam ta\u015f\u0131malar\u0131, plakalar\u0131n ayr\u0131\u015fmamas\u0131 i\u00e7in parmaklar\u0131n\u0131z\u0131 s\u0131kmaya zorlayarak ayak parmaklar\u0131n\u0131z\u0131 aktive eder. Kaymamalar\u0131 i\u00e7in iki plakay\u0131 (veya daha fazlas\u0131n\u0131) aktif olarak s\u0131k\u0131\u015ft\u0131rman\u0131z gerekir.<\/p>\n

\u0130ki tabak al\u0131n ve p\u00fcr\u00fczs\u00fcz taraf\u0131yla birlikte k\u0131st\u0131r\u0131n- bunu iki elinizle yap\u0131n. Dayanabildi\u011fin kadar dik dur, \u00e7ekirde\u011fini s\u0131k ve y\u00fcr\u00fc. Atan\u0131z\u0131n boyutunu paketlemek i\u00e7in 15 metre boyunca 2-3 set yap\u0131n.<\/p>\n

6 OF 15<\/p>\n

\"Muscular<\/figure>\n

Tek kollu Bottoms-up Kettlebell Press<\/h2>\n

Ba\u015f a\u015fa\u011f\u0131 bir kettlebell tutarak atalar\u0131n\u0131z\u0131 patlat\u0131n. Sadece kettlebell’i sabit ve dengeli tutmak i\u00e7in kolu toz haline getirmek zorunda kalacaks\u0131n\u0131z ve tepeye bast\u0131k\u00e7a, yerden kolunuza kuvvet s\u00fcrmek i\u00e7in v\u00fccudunuzdaki t\u00fcm kaslar\u0131 da s\u0131kacaks\u0131n\u0131z.<\/p>\n

A\u015fa\u011f\u0131dan yukar\u0131ya pozisyonda bir kettlebell al\u0131n: sap\u0131 yuvarlak, a\u011f\u0131rl\u0131kl\u0131 k\u0131sm\u0131 elinizin \u00fczerinde tutarak. Sap\u0131 s\u0131k\u0131n, kar\u0131n kaslar\u0131n\u0131z\u0131 destekleyin, kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131n ve kettlebell’i do\u011frudan tepeye bast\u0131r\u0131n. 3-4 set i\u00e7in her iki tarafta 6 reps yap\u0131n.<\/p>\n

7 OF 15<\/p>\n

\"Bodybuilder<\/figure>\n

Fat Grip Damb\u0131l S\u0131ralar\u0131<\/h2>\n

B\u00fcy\u00fck forearmlar olu\u015fturmak i\u00e7in daha kal\u0131n bir \u00e7ubuk kullan\u0131n, \u00e7\u00fcnk\u00fc sizi ayn\u0131 miktarda a\u011f\u0131rl\u0131\u011f\u0131 tutmak i\u00e7in daha sert s\u0131kmaya zorlar ve sinir s\u00fcr\u00fcc\u00fcn\u00fcz\u00fc y\u00fckseltir.<\/p>\n

Damb\u0131l sap\u0131n\u0131n etraf\u0131na fat grip yerle\u015ftirin. (Fat Grip’iniz yoksa, sap\u0131n etraf\u0131na k\u00fc\u00e7\u00fck bir havlu sar\u0131n.) Sa\u011f elinizi ve dizinizi bir banka yerle\u015ftirin, damb\u0131l tutun ve dirse\u011finizi g\u00f6\u011f\u00fcs kafesinize \u00e7ekerken omuz b\u0131\u00e7a\u011f\u0131n\u0131z\u0131 i\u00e7e do\u011fru \u00e7ekin. 8 tekrar yap\u0131n ve di\u011fer tarafta tekrarlay\u0131n. 3-4 set yap\u0131n.<\/p>\n

8 OF 15<\/p>\n

\"Fitness<\/figure>\n

Plaka Toslar\u0131<\/h2>\n

Plaka toslar\u0131 makineye benzeyen bir kavrama ve b\u00fcy\u00fck ata\u00e7lar olu\u015fturur, \u00e7\u00fcnk\u00fc havadan a\u011f\u0131r ve hareketli bir hedef kapman\u0131z gerekir. Sadece g\u00fc\u00e7l\u00fc bir kavrama in\u015fa etmekle kalmayacak, ayn\u0131 zamanda\u00a0patlay\u0131c\u0131\u00a0<\/em>bir kavrama geli\u015ftireceksiniz.<\/p>\n

Atletik bir duru\u015fla, bir tampon plakas\u0131n\u0131 \u00f6n taraf\u0131n\u0131zda tutun. Bel y\u00fcksekli\u011finde ba\u015flay\u0131n, taba\u011f\u0131 b\u0131rak\u0131n ve ucundan yakalamak i\u00e7in uzan\u0131n. Ayn\u0131 elle h\u0131zl\u0131 bir \u015fekilde tekrarlay\u0131n. 10 reps yap\u0131n ve taraf de\u011fi\u015ftirin. Egzersizinize 3-4 set ekleyin.<\/p>\n

9 OF 15<\/p>\n

\"Hand-Exercising-Grip-Strength-With-A-Hand-Grip-\"<\/figure>\n

Kavrama K\u0131r\u0131c\u0131lar<\/h2>\n

Hem koltuklar\u0131n\u0131z\u0131 hem de di\u011fer bir\u00e7ok kas\u0131 me\u015fgul eden \u00f6nceki egzersizlerin aksine, kavrama k\u0131r\u0131c\u0131lar\u0131 yaln\u0131zca tutu\u015funuzu ve atalar\u0131n\u0131z\u0131 izole eder.<\/p>\n

Elinizi bir kavrama k\u0131r\u0131c\u0131n\u0131n etraf\u0131na sar\u0131n ve iki tutamak dokunana kadar s\u0131k\u0131n. Bunu egzersizinize eklemek i\u00e7in \u00f6nce daha kolay diren\u00e7lerle \u0131n\u0131n. Ard\u0131ndan, 5-10 kez tamamen kapatabilece\u011finizden daha k\u0131ska\u00e7l\u0131 2-3 set yap\u0131n. Daha fazlas\u0131n\u0131 yapabilirseniz, daha sert bir tutucuya ilerleyin.<\/p>\n

10 OF 15<\/p>\n

\"Muscular<\/figure>\n

\u00c7eki\u00e7 Hile K\u0131vr\u0131lma<\/h2>\n

Her elinizde s\u0131k\u0131ca tutulan bir damb\u0131l ile, temiz bir \u015fekilde yapt\u0131\u011f\u0131n\u0131z gibi a\u011f\u0131rl\u0131klar\u0131 aldat\u0131n ve ard\u0131ndan a\u011f\u0131rl\u0131klar\u0131 bir k\u0131vr\u0131lma \u00fcst konumuna ta\u015f\u0131y\u0131n. Gerekirse a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 \u00e7\u0131karmak i\u00e7in kal\u00e7alar\u0131n\u0131z\u0131n momentumunu kullanabilirsiniz. A\u011f\u0131rl\u0131klar\u0131 5 say\u0131m i\u00e7in yava\u015f\u00e7a a\u015fa\u011f\u0131 2007’de d\u00fc\u015f\u00fcr.<\/p>\n

11 OF 15<\/p>\n

\"Man<\/figure>\n

Havlu K\u0131vr\u0131lmas\u0131<\/h2>\n

Ellerinizi kavrad\u0131\u011f\u0131n\u0131zda hala tamamen kapatabildi\u011finden emin olmak i\u00e7in kal\u0131n bir havluyu bir halterin etraf\u0131na gezdirin. \u00c7ubu\u011fu \u00fcstten, omuz geni\u015fli\u011finde bir kavrama ile tutarak, \u00e7ubu\u011fu uyluklar\u0131n\u0131z\u0131n \u00f6n\u00fcne yerle\u015ftirin. \u00dcst kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru hareket ettirmeden \u00e7ubu\u011fu k\u0131v\u0131r\u0131n. Her setle temsilcilerinizi azaltmal\u0131s\u0131n\u0131z, bu nedenle her seferinde daha fazla a\u011f\u0131rl\u0131k ekleyin.<\/p>\n

12 OF 15<\/p>\n

\"Reverse-Grip<\/figure>\n

Ters Kavrama Halter K\u0131vr\u0131lmas\u0131<\/h2>\n

Halterin el tutu\u015fuyla tutturulmas\u0131 ve \u00fcst kollar\u0131n\u0131z\u0131n yanlara sabitlenmesi, sadece \u00e7ubu\u011fu k\u0131v\u0131r\u0131n. Sizin i\u00e7in en rahat geni\u015fli\u011fi kullan\u0131n.<\/p>\n

13 OF 15<\/p>\n

\"Young<\/figure>\n

Havlu Kablo S\u0131ras\u0131<\/h2>\n

Bir kablo kasnak i\u00e7in bir havlu ba\u011flay\u0131p \u00f6nde durun ve bir s\u0131ra yapmak i\u00e7in ayarlay\u0131n. Havlunun bir ucunun her elinde tutun. Omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 birbirine yak\u0131n tutun ve havluyu g\u00f6\u011f\u00fcs kafesinize do\u011fru k\u00fcrek \u00e7ekin.\u00a0Nas\u0131l yapaca\u011f\u0131na bir bak.<\/a><\/p>\n

14 \/ 15<\/p>\n

\"Bearded<\/figure>\n

Vaiz Curl<\/h2>\n

Tezgah\u0131n\u0131z\u0131n koltu\u011funu yeniden canland\u0131r\u0131n, b\u00f6ylece ped \u00fcst k\u0131sm\u0131 koltuk altlar\u0131n\u0131za dokunur. Omuz geni\u015fli\u011finde bir kavramaya sahip d\u00fcz veya EZ bir \u00e7ubuk oturun ve kavray\u0131n, kollar\u0131n\u0131z\u0131 uzat\u0131n, ancak kilitlemeyin. \u00dcst kollar\u0131n\u0131z pedle y\u0131kan\u0131rken, a\u011f\u0131rl\u0131\u011f\u0131 m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe k\u0131v\u0131r\u0131n ve kas\u0131lmay\u0131 s\u0131k\u0131n. Dirseklerinizi kilitlemeden \u00e7ubu\u011fu kontrol ederek dirse\u011finizi dirse\u011finizle dirse\u011finizi dirse\u011finize dirse\u011fi<\/p>\n

15 \/ 15<\/p>\n

\"Incline<\/figure>\n

E\u011fimli Damb\u0131l K\u0131vr\u0131lmas\u0131<\/h2>\n

E\u011fimli bank\u0131n\u0131z\u0131 45 ila 60 dereceye ayarlay\u0131n. Ayaklar\u0131n\u0131z\u0131 yere dikerek bankta y\u00fcz\u00fcst\u00fc uzan\u0131n. Kollar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 bakacak \u015fekilde ve avu\u00e7 i\u00e7leriniz \u00f6ne bakacak \u015fekilde bir dizi damb\u0131l tutun. Omuzlar\u0131n\u0131z arkada ve kollar\u0131n\u0131z yere 90 derecelik bir a\u00e7\u0131yla kilitlenmi\u015fken, damb\u0131llar\u0131 omuzlar\u0131n\u0131za do\u011fru k\u0131v\u0131r\u0131n. Paz\u0131lar\u0131n\u0131z\u0131 buklenin \u00fcst\u00fcne sert\u00e7e s\u0131k\u0131n, yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna geri getirin.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Temel Reis b\u00fcy\u00fckl\u00fc\u011f\u00fcnde kollar in\u015fa edin ve her asans\u00f6rdeki g\u00fcc\u00fcn\u00fcz\u00fc yeni bir seviyeye ta\u015f\u0131y\u0131n. G\u00fc\u00e7l\u00fc olmak ve bir ton k\u00fctle […]<\/p>\n","protected":false},"author":2,"featured_media":10733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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