{"id":13399,"date":"2024-06-27T00:00:01","date_gmt":"2024-06-27T00:00:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13399"},"modified":"2024-06-27T16:42:35","modified_gmt":"2024-06-27T16:42:35","slug":"what-is-bodybuilding","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-bodybuilding\/","title":{"rendered":"V\u00dcCUT GELI\u015eTIRME NEDIR"},"content":{"rendered":"<\/p>\n<p><strong>V\u00fccut geli\u015ftirme,<\/strong>\u00a0temel amac\u0131n, fiziksel olarak m\u00fcmk\u00fcn oldu\u011funca etkileyici g\u00f6r\u00fcnmek amac\u0131yla esteti\u011fi en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in kaslar\u0131n\u0131 geli\u015ftirmek ve geli\u015ftirmek oldu\u011fu bir spordur.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/pickytop.com\/wp-content\/uploads\/2020\/01\/Ronnie-Coleman-is-the-best-bodybuilder-in-the-world.jpg\" alt=\"\" \/><\/figure>\n<p>Erkek ve kad\u0131n sporcular her y\u0131l sahnede en iyi g\u00f6r\u00fcn\u00fcmlerini sergiliyorlar ve fizi\u011fimiz tam bir paket i\u00e7in gerekli olan kas b\u00fcy\u00fckl\u00fc\u011f\u00fc, simetri ve kondisyon \u00fczerine de\u011ferlendiriliyor.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.allysangels.com.au\/wp-content\/uploads\/2020\/06\/Ally-Blog-47-1.jpg\" alt=\"\" \/><\/figure>\n<p>E\u011fitim, onar\u0131m s\u00fcrecini ba\u015flatan kas dokusunu par\u00e7alamak i\u00e7in a\u015famal\u0131 a\u015f\u0131r\u0131 y\u00fck ve gerginlik alt\u0131ndaki zaman\u0131n uygulanmas\u0131ndan olu\u015fur, bu da hipertrofi olarak bilinen daha b\u00fcy\u00fck ve daha yo\u011fun kasla sonu\u00e7lan\u0131r.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.omidoo.com\/sites\/default\/files\/imagecache\/1200x630\/images\/headline\/201704\/widerthickerarms.jpg\" alt=\"\" \/><\/figure>\n<p>Bu nedenle, rep aral\u0131klar\u0131 genellikle sporcular\u0131n g\u00fc\u00e7le antrenman yapt\u0131klar\u0131ndan daha y\u00fcksektir, ancak maksimum kas geli\u015fimi a\u015famal\u0131 g\u00fc\u00e7 iyile\u015ftirmesi gerektirir, bu nedenle t\u00fcm rep aral\u0131klar\u0131 gereklidir. Ancak v\u00fccut geli\u015ftiriciler de burada ana hedef estetik oldu\u011fu i\u00e7in daha fazla tek eklemli, izolasyon hareketleri kullanarak e\u011fitim e\u011filimindedir.<\/p>\n<p>Diyet ayr\u0131ca kas b\u00fcy\u00fcmesini, yak\u0131t egzersizlerini desteklemek ve v\u00fccut ya\u011f\u0131n\u0131 kaybetmek i\u00e7in ideal bir makro besin oran\u0131 (protein, karbonhidrat ve ya\u011flar) ile \u00e7ok ayr\u0131nt\u0131l\u0131 olmal\u0131d\u0131r. Bu, iyi bir diyet plan\u0131 izlemesine ra\u011fmen, beslenmelerinde o kadar hassas olmak zorunda olmayan g\u00fc\u00e7l\u00fc sporculardan b\u00fcy\u00fck \u00f6l\u00e7\u00fcde farkl\u0131 olan v\u00fccut geli\u015ftirmenin bir ba\u015fka y\u00f6n\u00fcd\u00fcr.<\/p>\n<p>Ancak v\u00fccut geli\u015ftirme d\u00fcnya \u00e7ap\u0131nda son derece pop\u00fcler bir spordur ve tamamen g\u00f6rsel unsur her y\u0131l milyonlarca seyirciyi yar\u0131\u015fmalara ve etkinliklere \u00e7ekmektedir.<\/p>\n<h2>V\u00fccut Geli\u015ftirme Anahtar Egzersizleri<\/h2>\n<p>V\u00fccut geli\u015ftiriciler hala k\u00fctle ve g\u00fc\u00e7 olu\u015fturmak i\u00e7in \u00e7ok eklemli, bile\u015fik egzersize odaklan\u0131r. Ancak, baz\u0131 hareketlerde yetkin olmak bir gereklilik olmad\u0131\u011f\u0131ndan, baz\u0131 egzersizler kesinlikle de\u011fi\u015ftirilebilir.<\/p>\n<h3>Bodur<\/h3>\n<p>Geleneksel halter \u00e7\u00f6melme b\u00fcy\u00fck bacaklar in\u015fa etmek i\u00e7in kesinlikle% 100 gerekli olmasa da, diz ve s\u0131rt a\u011fr\u0131s\u0131 olmadan g\u00fcvenli ve etkili bir \u015fekilde yapabilen herkes i\u00e7in temel bir egzersiz olmal\u0131d\u0131r.<\/p>\n<p>Bu nedenle, bununla birlikte, arka ve \u00f6n \u00e7\u00f6melme varyasyonlar\u0131 bacak kaslar\u0131n\u0131 y\u00fcklemek i\u00e7in son derece etkilidir, ancak d\u00f6rtl\u00fcler tipik olarak bask\u0131n hareket edendir.<\/p>\n<p>Ve v\u00fccut geli\u015ftiriciler hareket aral\u0131\u011f\u0131 ile yarg\u0131lanmad\u0131\u011f\u0131 i\u00e7in, bunu yapmak i\u00e7in hareketlilik ve yap\u0131sal ara\u00e7lara sahip olmad\u0131\u011f\u0131n\u0131z s\u00fcrece ayak bileklerine popo \u00e7\u00f6melmeye gerek yoktur. Ancak o zaman bile, kas olu\u015fturmak amac\u0131yla paralelin alt\u0131nda \u00e7\u00f6melmeye gerek yoktur.<\/p>\n<p><span>Ayr\u0131ca, t\u00fcm rep aral\u0131klar\u0131 \u00f6nemli olsa da, hedef hipertrofi oldu\u011funda daha y\u00fcksek rep aral\u0131klar\u0131n\u0131n daha ideal oldu\u011fu konusunda genel olarak hemfikirdir. Bu nedenle, antrenman genellikle sporcular\u0131n \u00e7\u00f6melme program\u0131n\u0131 nas\u0131l programlayacaklar\u0131ndan \u00e7ok daha farkl\u0131d\u0131r.<\/span><\/p>\n<h2>Tezgah Presi<\/h2>\n<p>Tezgah presi nihai g\u00f6\u011f\u00fcs olu\u015fturucudur, \u00e7\u00fcnk\u00fc maksimal bir b\u00fcy\u00fcme uyaran\u0131 olu\u015fturmak i\u00e7in pektoralleri \u00e7ok fazla a\u011f\u0131rl\u0131kla y\u00fckleyebilirsiniz, bu da fikir do\u011frudur?&#8230; do\u011fru.<\/p>\n<p>\u015eimdi, \u00e7o\u011fu insan halter tezgah presini uygun formla g\u00fcvenli ve etkili bir \u015fekilde y\u00fcr\u00fctebilir ve y\u00f6netilebilir bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rabilir. Ve b\u00fcy\u00fck bir g\u00f6\u011f\u00fcs elde etmek i\u00e7in geleneksel bench press&#8217;i yenmek zor.<\/p>\n<p>Ancak damb\u0131llar m\u00fckemmel etkili bir alternatiftir ve daha serbest hareket aral\u0131\u011f\u0131 nedeniyle daha iyi bir g\u00f6\u011f\u00fcs kas\u0131lmas\u0131 elde etme yetene\u011fine sahipken dengeleyici kaslar\u0131n\u0131z\u0131n geli\u015fimini bile geli\u015ftireceksiniz.<\/p>\n<p>Ve v\u00fccut geli\u015ftirmenin g\u00fczelli\u011fi bu&#8230; bir\u00e7ok farkl\u0131 ara\u00e7 kullanabilirsiniz ve en iyi sonu\u00e7lar\u0131 elde etti\u011finiz s\u00fcrece fark etmez.<\/p>\n<p>Kablolar, makineler ve aradaki her \u015fey, fizi\u011finizi olu\u015fturmak s\u00f6z konusu oldu\u011funda da \u00e7ok de\u011ferlidir.<\/p>\n<h2>Deadlift<\/h2>\n<p>D\u00fc\u015f\u00fcn\u00fcyor olabilirsiniz&#8230; &#8220;\u00e7\u00f6melme, bank ve \u015fimdi de deadlift&#8230; bu bir powerlifter rutini gibi g\u00f6r\u00fcnmeye ba\u015fl\u0131yor&#8221;.<\/p>\n<p>Kas ve g\u00fc\u00e7 geli\u015ftirmek i\u00e7in b\u00fcy\u00fck \u00fc\u00e7ten (tepe presini sayarsan\u0131z b\u00fcy\u00fck d\u00f6rtl\u00fc) daha iyi egzersizler bulana kadar, egzersiz se\u00e7imlerinde hi\u00e7bir fark olmayacakt\u0131r.<\/p>\n<p>Deadlift, \u00e7ekirdek kaslar\u0131n\u0131za ek olarak alt ve \u00fcst v\u00fccudunuzu da \u00e7al\u0131\u015fan t\u00fcm v\u00fccut hareketidir. Ve \u00e7o\u011fu, &#8216;genel&#8217; bir in\u015faat\u00e7\u0131 hakk\u0131nda konu\u015furken di\u011fer egzersizlerden daha iyi yapt\u0131\u011f\u0131n\u0131 iddia edecektir.<\/p>\n<p>Ama hi\u00e7 kimse, insan v\u00fccudunun mutlak a\u011f\u0131rl\u0131k s\u0131n\u0131r\u0131n\u0131 kald\u0131rmas\u0131n\u0131 sa\u011flayacak tek hareketin bu oldu\u011funa kat\u0131lam\u0131yor. Ve d\u00fcz bir halter kullanman\u0131n yerine ger\u00e7ekten hi\u00e7bir alternatif yoktur, ancak bir tuzak \u00e7ubu\u011fu ve damb\u0131l uygulanabilir alternatifler olabilir.<\/p>\n<p>Daha sonra varyasyonlara gelince, \u00e7ift elle kavramal\u0131 geleneksel \u00e7o\u011fu insan i\u00e7in en iyisi olacakt\u0131r, kar\u0131\u015f\u0131k bir kavraman\u0131n yeri vard\u0131r ve Sumo deadlift bir\u00e7ok insan taraf\u0131ndan ba\u015far\u0131yla kullan\u0131l\u0131r.<\/p>\n<h3>Genel gider bas\u0131n<\/h3>\n<p>Omuzlar i\u00e7in tepeg\u00f6z presi, g\u00f6\u011f\u00fcs i\u00e7in tezgah presi olan \u015feydir. Deltoidleri a\u015f\u0131r\u0131 y\u00fcklemenin en iyi yoludur ve her zaman presleme hareketlerine dahil olan trisepslerle birlikte \u00fcst g\u00f6\u011fs\u00fc bir dereceye kadar \u00e7al\u0131\u015f\u0131r.<\/p>\n<h3>Dips<\/h3>\n<p>Dald\u0131rma tricep ve g\u00f6\u011f\u00fcs geli\u015fimi i\u00e7in \u00fcst\u00fcn bir egzersizdir. Kendinize ger\u00e7ekten meydan okumak i\u00e7in kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kullanabilir veya daha fazla a\u011f\u0131rl\u0131k ekleyebilirsiniz. Dik bir g\u00f6vdenin korunmas\u0131, \u00f6ne e\u011filirken hareketi y\u00fcr\u00fctmek i\u00e7in daha fazla triceps almay\u0131 hedefleyecektir, a\u011f\u0131rl\u0131\u011f\u0131n daha fazlas\u0131n\u0131 g\u00f6\u011fe do\u011fru kayd\u0131racakt\u0131r.<\/p>\n<h3>Barfiks\/Chin-Up<\/h3>\n<p>S\u0131rt, paz\u0131 ve forearm kaslar\u0131n\u0131 geli\u015ftirmek i\u00e7in tart\u0131\u015fmas\u0131z, en iyi \u00fcst v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizidir. Barfiks \/chin-up pazarl\u0131k edilemez ve maksimum genel geli\u015fim ya\u015famak isteyenler i\u00e7in bir temel olmal\u0131d\u0131r.<\/p>\n<h3>Sat\u0131r<\/h3>\n<p>S\u0131ra, en iyi s\u0131rt egzersizleriyle hemen yukar\u0131dad\u0131r, \u00e7\u00fcnk\u00fc genel geli\u015fim i\u00e7in antrenman yaparken \u00fcst\u00fcn bir harekettir. Halter ve\/veya damb\u0131l kullanan serbest a\u011f\u0131rl\u0131k hareketleri \u015f\u00fcphesiz en etkili olmas\u0131na ra\u011fmen bir\u00e7ok farkl\u0131 varyasyon vard\u0131r.<\/p>\n<h3>\u0130zolasyon egzersizleri<\/h3>\n<p>V\u00fccut geli\u015ftiriciler ayr\u0131ca ana asans\u00f6rlere ikincil olmas\u0131na ra\u011fmen maksimum kas geli\u015fimi i\u00e7in her kas grubu i\u00e7in izolasyon hareketlerini (\u00f6rne\u011fin damb\u0131l k\u0131vr\u0131lma, tricep pushdown, bacak uzatma, do\u011frudan \u00e7ekirdek \u00e7al\u0131\u015fmas\u0131 vb.) kullan\u0131r.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccut geli\u015ftirme,\u00a0temel amac\u0131n, fiziksel olarak m\u00fcmk\u00fcn oldu\u011funca etkileyici g\u00f6r\u00fcnmek amac\u0131yla esteti\u011fi en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in kaslar\u0131n\u0131 geli\u015ftirmek ve geli\u015ftirmek [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13400,"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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