{"id":12564,"date":"2024-07-07T00:00:58","date_gmt":"2024-07-07T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12564"},"modified":"2024-07-07T17:12:28","modified_gmt":"2024-07-07T17:12:28","slug":"10-training-techniques","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-training-techniques\/","title":{"rendered":"10 E\u011eITIM TEKNIKLERI"},"content":{"rendered":"<\/p>\n<p>Kaslar\u0131n\u0131z\u0131 h\u0131zland\u0131r\u0131lm\u0131\u015f b\u00fcy\u00fcmeye patlatmak i\u00e7in haftada en az \u00fc\u00e7 kez antrenman teknikleri kullan\u0131n.<\/p>\n<ul>\n<li><strong>Supersets:<\/strong>\u00a0Yo\u011funlu\u011fu art\u0131rmak ve egzersizleri k\u0131saltmak i\u00e7in dinlenmeden \u00fcst \u00fcste iki egzersiz yap\u0131n.\u00a0<strong>\u00d6rnek:<\/strong>\u00a0Bicep Bukleler: 3\u00d712, Yalanc\u0131 Triceps Uzatmalar: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Trisets:<\/strong>\u00a0hi\u00e7 dinlenmeden \u00fcst \u00fcste \u00fc\u00e7 egzersiz yap\u0131n.\u00a0<strong>\u00d6rnek:<\/strong>\u00a0Bilek Bukleleri: 3\u00d712, Ters Bilek Bukleleri: 3\u00d712, Ters Halter Bukleleri: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Dev Setler:<\/strong>\u00a0hi\u00e7 dinlenmeden \u00fcst \u00fcste d\u00f6rt egzersiz yap\u0131n.\u00a0<strong>\u00d6rnek:<\/strong>\u00a0E\u011fimli Halter Tezgah Presi: 3\u00d712, D\u00fcz Damb\u0131l Tezgah Presi: 3\u00d712, Peck Deck Flyes: 3\u00d712, Kablo \u00c7apraz Ge\u00e7i\u015fleri: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Zorunlu Temsilciler:<\/strong>\u00a0maksimum miktardaki temsilcileri tek ba\u015f\u0131na ger\u00e7ekle\u015ftirin, ard\u0131ndan e\u011fitim orta\u011f\u0131n\u0131z\u0131n birka\u00e7 temsilci daha ger\u00e7ekle\u015ftirmenize yard\u0131mc\u0131 olmas\u0131.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>K\u0131smi Reps:<\/strong>\u00a0maksimum tam reps ger\u00e7ekle\u015ftirmek, sonra k\u0131smi reps yaparak devam, e\u011fer a\u011fr\u0131 dayanabilirseniz.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Hile Temsilcileri: ba\u015far\u0131s\u0131zl\u0131\u011fa ula\u015fana<\/strong>\u00a0kadar tam ROM (Hareket Aral\u0131\u011f\u0131) temsilcileri ger\u00e7ekle\u015ftirin, ard\u0131ndan ek temsilcileri tamamlamak i\u00e7in momentum ve ikincil kaslar\u0131 kullan\u0131n.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Dinlenme Duraklatma: Hataya<\/strong>\u00a0ula\u015fana kadar m\u00fcmk\u00fcn oldu\u011funca \u00e7ok temsilci ger\u00e7ekle\u015ftirin, a\u011f\u0131rl\u0131klar\u0131 b\u0131rak\u0131n, birka\u00e7 saniye dinlendirin, ard\u0131ndan ek temsilciler ger\u00e7ekle\u015ftirmeye \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>21s:<\/strong>\u00a0alt ROM&#8217;da 7 yar\u0131 rep, \u00fcst ROM&#8217;da 7 yar\u0131 rep, ard\u0131ndan 7 tam ROM temsilcisi.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>B\u0131rakma K\u00fcmeleri:<\/strong>\u00a0her seferinde a\u011f\u0131rl\u0131\u011f\u0131 azalt\u0131rken \u00fcst \u00fcste belirli miktarda k\u00fcme ger\u00e7ekle\u015ftirin. Bu y\u00f6ntem, Raf\u0131 \u00c7al\u0131\u015ft\u0131rma olarak da adland\u0131r\u0131l\u0131r ve yo\u011funlu\u011fu art\u0131rmak i\u00e7in kullan\u0131l\u0131r.\u00a0<strong>\u00d6rnek:<\/strong>\u00a0Set 1\u2014Flat Barbell Bench Press (250 pound) 12 reps, Set 2\u2014Flat Barbell Bench Press (200 pound): 12 reps, Set 3\u2014Flat Barbell Bench Press (150 pound): 12 reps<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Tepe Kas\u0131lmas\u0131:<\/strong>\u00a0\u00d6rne\u011fin, damb\u0131l paz\u0131 bukleleri yaparken, hareketin \u00fcst k\u0131sm\u0131ndaki paz\u0131lar\u0131 esnetin.<\/li>\n<\/ul>\n<h4>Ayarlar<\/h4>\n<p>Bu program y\u00fcksek hacimli, bu y\u00fczden \u00e7ok say\u0131da set bekleyin. Egzersiz ba\u015f\u0131na 4 set b\u00fcy\u00fcme ve g\u00fcc\u00fc te\u015fvik edecektir.<\/p>\n<h4>Reps<\/h4>\n<p>Her seferinde a\u011f\u0131rl\u0131\u011f\u0131 art\u0131raca\u011f\u0131n\u0131z i\u00e7in temsilciler her seti azalt\u0131r. Boyut ve dayan\u0131kl\u0131l\u0131k elde etmek i\u00e7in hem d\u00fc\u015f\u00fck hem de y\u00fcksek reps yapacaks\u0131n\u0131z.<\/p>\n<h4>dinlenme<\/h4>\n<p>Kaslar\u0131n\u0131z\u0131n yakla\u015fan setler i\u00e7in tamamen iyile\u015fmesini sa\u011flamak i\u00e7in setler aras\u0131nda 60 ila 90 saniye dinlendirin.<\/p>\n<h3><strong>Yaralanma \u00d6nleme<\/strong><\/h3>\n<p><strong>antrenman:<\/strong>**<\/p>\n<p>En yayg\u0131n yaralanmalardan biri, \u00f6zellikle ileri seviyeye gelirken rotator man\u015fet kaslar\u0131yla ilgili. Sakatl\u0131klar ilerlemenizi yava\u015flat\u0131r ve t\u00fcm antrenman\u0131n\u0131z\u0131 mahvedebilir, bu y\u00fczden bunu antrenman\u0131n bir par\u00e7as\u0131 olarak dahil etmek zorunda kald\u0131m.<\/p>\n<p>Sits (Supraspinatus, Infraspinatus, Teres Minor ve Subscapularis) kaslar\u0131n\u0131z\u0131 neden e\u011fitmeniz gerekti\u011fine dair baz\u0131 nedenler a\u015fa\u011f\u0131dad\u0131r.<\/p>\n<ol>\n<li>Yaralanma olas\u0131l\u0131\u011f\u0131n\u0131 azalt\u0131n<\/li>\n<li>Belirli asans\u00f6rlerde a\u011f\u0131rl\u0131\u011f\u0131 art\u0131r\u0131n<\/li>\n<li>\u00dcst arka kas boyutunu art\u0131r\u0131n<\/li>\n<li>Daha iyi duru\u015f geli\u015ftirin<\/li>\n<li>Bir\u00e7ok al\u0131\u015ft\u0131rmada ROM&#8217;u art\u0131r\u0131n<\/li>\n<\/ol>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kaslar\u0131n\u0131z\u0131 h\u0131zland\u0131r\u0131lm\u0131\u015f b\u00fcy\u00fcmeye patlatmak i\u00e7in haftada en az \u00fc\u00e7 kez antrenman teknikleri kullan\u0131n. Supersets:\u00a0Yo\u011funlu\u011fu art\u0131rmak ve egzersizleri k\u0131saltmak i\u00e7in dinlenmeden [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12565,"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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