{"id":10854,"date":"2022-08-31T18:49:18","date_gmt":"2022-08-31T18:49:18","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10854"},"modified":"2022-08-31T18:49:18","modified_gmt":"2022-08-31T18:49:18","slug":"rising-star-andrei-deiu-talks","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/rising-star-andrei-deiu-talks\/","title":{"rendered":"Y\u00dcKSELEN YILDIZ: ANDREI DEIU KONU\u015eMALARI VE EGZERSIZ RUTINI"},"content":{"rendered":"<\/p>\n<h2>H\u0131zl\u0131 \u0130statistikler:<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>Ya\u015f: 19<br \/>Boy: 5&#8217;11&#8221; \u2013<br \/>181cm Yar\u0131\u015fma A\u011f\u0131rl\u0131\u011f\u0131: 165 lbs \u2013 75 kg<br \/>Sezon D\u0131\u015f\u0131: 181 lbs \u2013 82 kg<\/p>\n<\/blockquote>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/wp4479026.jpg\" alt=\"\" \/><\/figure>\n<h2>D\u00f6n\u00fc\u015f\u00fcmden \u00f6nceki ya\u015fam tarz\u0131n\u0131z nas\u0131ld\u0131?<\/h2>\n<p>D\u00f6n\u00fc\u015f\u00fcmden \u00f6nce \u00e7ok aktif bir insan de\u011fildim ve her g\u00fcn \u00e7ok fazla video oyunu oynard\u0131m. Sa\u011fl\u0131\u011f\u0131m ve kilom \u00fczerindeki etkisini umursamadan \u00e7ok fazla at\u0131\u015ft\u0131rmal\u0131k, tatl\u0131 ve abur cubur yedim ve g\u00f6sterdi! Kilomun ger\u00e7ek bir sorun haline geldi\u011fi noktaya geldim. \u00c7ok fazla zorbal\u0131\u011fa maruz kald\u0131m ve bu beni ger\u00e7ekten a\u015fa\u011f\u0131 \u00e7ekti. Kendime olan g\u00fcvenimi kaybettim.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u0130\u015fte o zaman bu konuda bir \u015feyler yapmam gerekti\u011fini fark ettim ve bu \u015fekilde ba\u015flad\u0131m.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4478969.png\" alt=\"12\" \/><\/figure>\n<\/div>\n<h2>D\u00f6n\u00fc\u015f\u00fcm\u00fcn\u00fcz\u00fcn en zor yan\u0131 neydi?<\/h2>\n<p>Ba\u015flang\u0131\u00e7ta, yolculu\u011fumun sonucu hakk\u0131nda \u00e7ok emin de\u011fildim ve her \u015fey bana imkans\u0131z g\u00f6r\u00fcn\u00fcyordu. Beslenmenin \u00f6nemi hakk\u0131nda kesinlikle hi\u00e7bir fikrim yoktu ve o zamanlar t\u00fcm s\u00fcre\u00e7 \u00e7ok korkutucuydu.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>Bence en zor k\u0131sm\u0131 yeni beslenme al\u0131\u015fkanl\u0131klar\u0131na uyum sa\u011flamakt\u0131.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4478971.png\" alt=\"5\" \/><\/figure>\n<\/div>\n<h2>B\u00f6yle inan\u0131lmaz bir d\u00f6n\u00fc\u015f\u00fcme imza att\u0131n m\u0131?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>Bence bu d\u00f6n\u00fc\u015f\u00fcm hayat\u0131mda yapabilece\u011fim en iyi de\u011fi\u015fiklikti. Sadece fiziksel bir de\u011fi\u015fiklik yapmad\u0131m, ayn\u0131 zamanda b\u00fcy\u00fck bir zihinsel de\u011fi\u015fim de yapt\u0131m. \u015eimdi, olaylara \u00e7ok daha farkl\u0131 g\u00f6r\u00fcyorum!<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4478975.jpg\" alt=\"3\" \/><\/figure>\n<\/div>\n<h2>Devam etmek ve daha fazla zorlamak i\u00e7in sizi motive eden nedir?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>Her ge\u00e7en g\u00fcn g\u00f6rd\u00fc\u011f\u00fcm sonu\u00e7lar ve geli\u015fmeler beni motive etmeye ve daha fazlas\u0131na a\u00e7 tutmaya devam ediyor. Ne kadar \u00e7ok ba\u015far\u0131rsam, hedeflerimi o kadar y\u00fckseltece\u011fim.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4478977.jpg\" alt=\"4\" \/><\/figure>\n<\/div>\n<h2>\u015eu anki e\u011fitim felsefeniz nedir?<\/h2>\n<p>Ana odak noktam, \u015fu anda bacaklar\u0131m ve omuzlar\u0131m olan zay\u0131f b\u00f6lgelerimi g\u00fcndeme getirmek ve genel olarak daha fazla k\u00fctle koymak.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>Tam Rutin:<\/p>\n<\/blockquote>\n<h2>Pazartesi: G\u00f6\u011f\u00fcs\/Omuzlar<\/h2>\n<ul>\n<li>E\u011fimli Halter G\u00f6\u011f\u00fcs Presi 4 x 10-12 (Superset)<\/li>\n<li>E\u011fimli Pres Ups 4 x 10-12<\/li>\n<li>E\u011fimli Kablo Sine\u011fi 4 x 10-15<\/li>\n<li>D\u00fcz Damb\u0131l Bas\u0131n 4 x 8-10 (Son Set B\u0131rakma Seti)<\/li>\n<li>Makine G\u00f6\u011f\u00fcs Sine\u011fi 4 x 10-12<\/li>\n<li>Oturan Yanal 6 x 10-15 Y\u00fckseltiyor (Son Set B\u0131rakma Seti)<\/li>\n<\/ul>\n<h2>Sal\u0131: Geri\/Abs<\/h2>\n<ul>\n<li>Yukar\u0131 \u00c7ekme 3 x Hata<\/li>\n<li>\u00c7ekmeler 5 x 10-12<\/li>\n<li>Oturan Kablo S\u0131ras\u0131 4 x 10-12 (Superset)<\/li>\n<li>Makine Kazaklar 4 x 10-12<\/li>\n<li>Tek Kollu Damb\u0131l S\u0131ras\u0131 3 x 8-10<\/li>\n<li>Deadlifts 3 x 8-10<\/li>\n<li>Bacak Y\u00fckseltir 4 x 15-20<\/li>\n<li>Kablo \u00c7\u0131t\u0131rt\u0131lar\u0131 3 x 10-5<\/li>\n<\/ul>\n<h2>\u00c7ar\u015famba: Omuzlar<\/h2>\n<ul>\n<li>Askeri Bas\u0131n 4 x 8-10 (Superset)<\/li>\n<li>Halter Cephesi 4 x 8-10 Y\u00fckseltiyor<\/li>\n<li>Oturan Yan Yanal Y\u00fckseltiyor 5 x 10-15<\/li>\n<li>Ayakta Duran Bir Kol Yanal Y\u00fckseltir 5 x 10-12<\/li>\n<li>Oturan Damb\u0131l Arka Delt Y\u00fckseltir 4 x 10-12 (Superset)<\/li>\n<li>Ters Pec Deck Fly&#8217;\u0131n 4 x Hatas\u0131<\/li>\n<li>Damb\u0131l Omuz Silkme 4 x 8-10<\/li>\n<\/ul>\n<h2>Per\u015fembe: Kardiyo\/Abs<\/h2>\n<ul>\n<li>1 Saat E\u011fimli Ko\u015fu Band\u0131 (Sabit Durum)<\/li>\n<li>D\u00fc\u015f\u00fc\u015f Baca\u011f\u0131 4 x 12-15 Y\u00fckseltiyor<\/li>\n<li>Kablo \u00c7\u0131t\u0131rt\u0131lar\u0131 4 x 10-15<\/li>\n<li>As\u0131l\u0131 E\u011fik Diz Y\u00fckseltir 3 x 10<\/li>\n<\/ul>\n<h2>Cuma: D\u00f6rtl\u00fcler\/Buza\u011f\u0131lar<\/h2>\n<ul>\n<li>15 Dakika Is\u0131nma Bisikleti<\/li>\n<li>\u00c7\u00f6melme 6 x 8-15<\/li>\n<li>Dar Duru\u015f Bacak Presi 4 x 12-15<\/li>\n<li>Bacak Uzatmalar\u0131 6 x 10-15 (Superset)<\/li>\n<li>Tek Bacak Uzatmalar\u0131 6 x 5<\/li>\n<li>Ayakta Buza\u011f\u0131 5 x 16-18 Y\u00fckseltir (8 Reps i\u00e7in A\u011f\u0131rl\u0131\u011f\u0131% 50&#8217;ye d\u00fc\u015f\u00fcr\u00fcn)<\/li>\n<li>Ayakta Calve Y\u00fckseltir 4 x 10-15<\/li>\n<\/ul>\n<h2>Cumartesi: Kollar\/Abs<\/h2>\n<ul>\n<li>EZ-Bar Kafatas\u0131 K\u0131r\u0131c\u0131lar 4 x 10-12<\/li>\n<li>Halat Pushdowns 5 x 10-15<\/li>\n<li>Ters Tek Kollu Uzatmalar 3 x 10-12<\/li>\n<li>Halter Bukleleri 4 x 8-10 (Superset)<\/li>\n<li>Ters Halter Bukleleri 4 x 8-10<\/li>\n<li>Oturmu\u015f Konsantrasyon Bukleleri 4 x 10-12<\/li>\n<li>Hava Bisikleti 4 x 15-20<\/li>\n<li>Yan Yanal Bacak Y\u00fckseltir 4 x 10-12<\/li>\n<\/ul>\n<h2>Pazar: Hamstrings\/Buza\u011f\u0131lar<\/h2>\n<ul>\n<li>Akci\u011ferler 4 x 10-12<\/li>\n<li>Y\u00fcksek\/Geni\u015f Duru\u015f Bacak Presi 5 x 10-12<\/li>\n<li>Oturan Bacak Bukleleri 5 x 10-12<\/li>\n<li>D\u00fcz Bacakl\u0131 Deadliftler 3 x 10-15<\/li>\n<li>Bald\u0131r Presi (Bacak Presi Kullan\u0131larak) 5 x 10-15<\/li>\n<li>Ayakta Calve Y\u00fckseltir 3 x 10<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4478992.jpg\" alt=\"6\" \/><\/figure>\n<\/div>\n<h2>\u0130nan\u0131lmaz tricep geli\u015fiminizin s\u0131rr\u0131 nedir?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>Esas olarak, bunun benim geneti\u011fim oldu\u011funa inan\u0131yorum, \u00e7\u00fcnk\u00fc gizli bir s\u0131rr\u0131m yok. (G\u00fcl\u00fcyor) Ancak, benim i\u00e7in i\u015fe yarayan en iyi egzersizler kablo halat makinesini kullanarak tricep pushdown&#8217;lar\u0131d\u0131r.<\/p>\n<\/blockquote>\n<h2>Beslenmeye yakla\u015f\u0131m\u0131n\u0131z nedir?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>M\u00fcmk\u00fcn oldu\u011funca sa\u011fl\u0131kl\u0131 tutmaya \u00e7al\u0131\u015f\u0131yorum. Ancak, haftada bir veya iki kez hileli bir yemek yemek istersem, bunun i\u00e7in gidiyorum!<\/p>\n<\/blockquote>\n<h2>Y\u0131l boyunca toplu ve kesim yap\u0131yor musunuz yoksa yal\u0131n m\u0131 kal\u0131yorsunuz?<\/h2>\n<p>Genellikle y\u0131l boyunca zay\u0131f kal\u0131r\u0131m, ama ayn\u0131 zamanda kaliteli bir kas yapmaya \u00e7al\u0131\u015f\u0131r\u0131m.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>G\u00fcnl\u00fck Diyet:<\/p>\n<\/blockquote>\n<ul>\n<li>Yemek 1: 2 B\u00fct\u00fcn Yumurta, 6 Yumurta Ak\u0131, 1 bardak Yulaf, 2 ons \u00c7ilek ve 1 \u00e7ay ka\u015f\u0131\u011f\u0131 F\u0131st\u0131k Ezmesi<\/li>\n<li>Yemek 2: 7 ons Tavuk G\u00f6\u011fs\u00fc, 5 ons Beyaz Pirin\u00e7 ve 1 bardak Brokoli<\/li>\n<li>Yemek 3: 5 ons Bal\u0131k veya Tavuk ve 7 ons Tatl\u0131 Patates<\/li>\n<li>Egzersiz Sonras\u0131: 2 kep\u00e7e Peynir Alt\u0131 Suyu \u0130zole ve 1 1\/2 ons Dekstroz<\/li>\n<li>Yemek 4: 7 ons Tavuk, 5 ons Tatl\u0131 Patates ve 1 bardak Sebze<\/li>\n<li>Yemek 5: 5 ons Biftek ve 1 bardak Ye\u015fil Fasulye<\/li>\n<li>Yemek 6: 1 bardak S\u00fczme Peynir veya Yunan Yo\u011furdu ve 1 avu\u00e7 Badem<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4479019.jpg\" alt=\"2\" \/><\/figure>\n<\/div>\n<h2>Bir yar\u0131\u015fmadan sonra kendini tedavi etmeyi d\u00f6rt g\u00f6zle bekledi\u011fin tek \u015fey nedir?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>D\u0131\u015far\u0131daki t\u00fcm abur cuburlar! (G\u00fcl\u00fcyor) Bir yar\u0131\u015fmadan sonra her \u015fey her zaman \u00e7ok lezzetli g\u00f6r\u00fcn\u00fcr.<\/p>\n<\/blockquote>\n<h2>Takviyeniz neye benziyor?<\/h2>\n<ul>\n<li>Protein<\/li>\n<li>BCAA&#8217;lar<\/li>\n<li>Bal\u0131k Ya\u011f\u0131<\/li>\n<li>Keten Tohumu<\/li>\n<li>\u00c7oklu ve Mineral Vitaminler<\/li>\n<li>Ya\u011f Br\u00fcl\u00f6rleri<\/li>\n<li>CLA&#8217;lar<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4478983.jpg\" alt=\"7\" \/><\/figure>\n<\/div>\n<h2>Fitness alan\u0131ndaki en b\u00fcy\u00fck ba\u015far\u0131n\u0131z neydi?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>MP Yar\u0131\u015fmas\u0131&#8217;nda Gen\u00e7ler \u015fampiyonlu\u011funu kazanmak ve profesyonel kart\u0131m\u0131 almak.<\/p>\n<\/blockquote>\n<h2>Hedef fizi\u011fine ula\u015fmak isteyen biri i\u00e7in en iyi 3 ipucunuz nedir?<\/h2>\n<ol>\n<li>Tutarl\u0131 ve adanm\u0131\u015f kal\u0131n.<\/li>\n<li>Her zaman a\u00e7 ol.<\/li>\n<li>Asla pes etme.<\/li>\n<\/ol>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4479022.jpg\" alt=\"9\" \/><\/figure>\n<\/div>\n<h2>Spor yapmazken rahatlamak i\u00e7in ne yapars\u0131n?<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>Ailem ve arkada\u015flar\u0131mla vakit ge\u00e7irmeyi seviyorum; Genelde yeme\u011fe \u00e7\u0131kar\u0131z.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/wallpapercave.com\/wp\/wp4479018.jpg\" alt=\"10\" \/><\/figure>\n<\/div>\n<h2>S\u0131k Kullan\u0131lan Al\u0131nt\u0131:<\/h2>\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;Nefes almak istedi\u011fin kadar ba\u015far\u0131l\u0131 olmak istedi\u011finde, o zaman ba\u015far\u0131l\u0131 olacaks\u0131n.&#8221;<\/p>\n<\/blockquote>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>H\u0131zl\u0131 \u0130statistikler: Ya\u015f: 19Boy: 5&#8217;11&#8221; \u2013181cm Yar\u0131\u015fma A\u011f\u0131rl\u0131\u011f\u0131: 165 lbs \u2013 75 kgSezon D\u0131\u015f\u0131: 181 lbs \u2013 82 kg D\u00f6n\u00fc\u015f\u00fcmden [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10870,"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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