{"id":13596,"date":"2024-06-17T00:00:57","date_gmt":"2024-06-17T00:00:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13596"},"modified":"2024-06-17T16:12:51","modified_gmt":"2024-06-17T16:12:51","slug":"beginners-guide-to-sets-repetitions-and-rest-intervals","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/beginners-guide-to-sets-repetitions-and-rest-intervals\/","title":{"rendered":"YENI BA\u015eLAYANLAR K\u00dcMELER, TEKRARLAR VE DINLENME ARALIKLARI KILAVUZU"},"content":{"rendered":"<\/p>\n<p id=\"mntl-sc-block_1-0\">Setler, tekrarlar ve dinlenme aral\u0131klar\u0131 a\u011f\u0131rl\u0131k antrenman programlar\u0131n\u0131n temelidir. Hedeflerinize ula\u015fmak i\u00e7in ne anlama geldiklerini ve en iyi etki i\u00e7in bunlar\u0131 nas\u0131l kar\u0131\u015ft\u0131r\u0131p e\u015fle\u015ftireceklerini bilmeniz gerekir. Antrenman program\u0131n\u0131z, fitness, kas hipertrofisi, g\u00fc\u00e7, g\u00fc\u00e7 veya dayan\u0131kl\u0131l\u0131k i\u00e7in antrenman yap\u0131p yapmad\u0131\u011f\u0131n\u0131za ba\u011fl\u0131 olarak kullan\u0131lan a\u011f\u0131rl\u0131klar, tekrar ve set say\u0131s\u0131, dinlenme aral\u0131klar\u0131 ve y\u00fcr\u00fctme h\u0131z\u0131 bak\u0131m\u0131ndan farkl\u0131l\u0131k g\u00f6sterecektir.<\/p>\n<h2 id=\"mntl-sc-block_1-0-2\">Temsilciler, K\u00fcmeler, Dinlenme ve H\u0131z<\/h2>\n<p id=\"mntl-sc-block_1-0-3\">\u0130lk ad\u0131m, bu terimleri ve egzersiz program\u0131n\u0131z\u0131 nas\u0131l tan\u0131mlad\u0131klar\u0131n\u0131 anlamakt\u0131r.<\/p>\n<h3 id=\"mntl-sc-block_1-0-6\">Reps<\/h3>\n<p id=\"mntl-sc-block_1-0-7\">Tekrarlama (rep), bir deadlift, bir tezgah presi veya bir kol k\u0131vr\u0131lmas\u0131 gibi bir egzersizin tamamlanmas\u0131d\u0131r. Tekrarlama maksimum (1RM) ki\u015fisel en iyi veya bir egzersizin tek bir tekrar\u0131nda bir kez kald\u0131rabilece\u011finiz en iyisidir. Bu nedenle, bir 12RM, uygun formla 12 tekrar\u0131 kald\u0131rabilece\u011finiz ve ba\u015far\u0131yla ger\u00e7ekle\u015ftirebilece\u011finiz en fazla 12RM&#8217;dir.<\/p>\n<h3 id=\"mntl-sc-block_1-0-10\">Ayarlar<\/h3>\n<p id=\"mntl-sc-block_1-0-11\">Bir setis s\u0131rayla ger\u00e7ekle\u015ftirilen tekrarlar bir dizi. \u00d6rne\u011fin, sekiz tekrar bir tezgah presi k\u00fcmesi olabilir.<\/p>\n<h3 id=\"mntl-sc-block_1-0-14\">dinlenme<\/h3>\n<p id=\"mntl-sc-block_1-0-15\">Dinlenme aral\u0131\u011f\u0131, kas\u0131n iyile\u015fmesini sa\u011flayan setler aras\u0131nda dinlenmek i\u00e7in harcanan zamand\u0131r. K\u00fcmeler aras\u0131ndaki dinlenme s\u00fcresi genellikle 30 saniye ile iki dakika aras\u0131ndad\u0131r. Baz\u0131 egzersizler de temsilciler aras\u0131nda k\u0131sa dinlenmelere sahiptir.<\/p>\n<p id=\"mntl-sc-block_1-0-17\">Genellikle, setler aras\u0131nda dinlenme farkl\u0131 e\u011fitim hedefleri i\u00e7in bu aral\u0131klara girer.<\/p>\n<ul id=\"mntl-sc-block_1-0-19\">\n<li><strong>G\u00fc\u00e7<\/strong>: 2 ila 5 dakika<\/li>\n<li><strong>Kas hipertrofisi<\/strong>: 30 ila 60 saniye<\/li>\n<li><strong>Kas dayan\u0131kl\u0131l\u0131\u011f\u0131<\/strong>: 30 ila 60 saniye<\/li>\n<li><strong>G\u00fc\u00e7<\/strong>: 1 ila 2 dakika<\/li>\n<\/ul>\n<h3 id=\"mntl-sc-block-callout-heading_1-0\">\u00f6rnek:<\/h3>\n<p><strong>Halter TepeG\u00f6z Pres<\/strong>: 50 pound 3 X 10 RM, 60 saniye<\/p>\n<p>Bu, setler aras\u0131nda 60 saniyelik dinlenme ile 50 pound a\u011f\u0131rl\u0131k kullanarak \u00fc\u00e7 set 10 (maksimum) pres anlam\u0131na gelir.<\/p>\n<h3 id=\"mntl-sc-block_1-0-24\">Egzersiz Y\u00fcr\u00fctme H\u0131z\u0131<\/h3>\n<p id=\"mntl-sc-block_1-0-25\">Kas\u0131lma h\u0131z\u0131, bir egzersizin ger\u00e7ekle\u015ftirilme h\u0131z\u0131d\u0131r. Bunun e\u011fitim hedefleri ve sonu\u00e7lar\u0131 \u00fczerinde etkisi vard\u0131r.<\/p>\n<ul id=\"mntl-sc-block_1-0-27\">\n<li><strong>Mukavemet<\/strong>: 1 ila 2 saniye e\u015fmerkezli ve eksantrik<\/li>\n<li><strong>Hipertrofi<\/strong>: 2 ila 5 saniye e\u015fmerkezli ve eksantrik<\/li>\n<li><strong>Dayan\u0131kl\u0131l\u0131k<\/strong>: 1 ila 2 saniye e\u015fmerkezli ve eksantrik<\/li>\n<li><strong>G\u00fc\u00e7<\/strong>: 1 saniyeden az e\u015fmerkezli, 1 ila 2 saniye eksantrik<\/li>\n<\/ul>\n<h2 id=\"mntl-sc-block_1-0-29\">A\u011f\u0131rl\u0131klar Nas\u0131l Se\u00e7ilir<\/h2>\n<p id=\"mntl-sc-block_1-0-30\">ABD Ulusal G\u00fc\u00e7 ve \u015eartland\u0131rma Birli\u011fi&#8217;ne g\u00f6re, tekrarlar\u0131n teorik da\u011f\u0131l\u0131m\u0131 1RM y\u00fczdesine (maksimum asans\u00f6r\u00fcn\u00fcz\u00fcz) kar\u015f\u0131 a\u015fa\u011f\u0131daki gibi da\u011f\u0131t\u0131l\u0131r. Bu \u00f6rnek, 1RM&#8217;nizin 160 pound oldu\u011fu bir tezgah presi kullan\u0131r.<\/p>\n<ul id=\"mntl-sc-block_1-0-32\">\n<li>1RM&#8217;nin % 100&#8217;\u00fc: 160 pound, 1 tekrar<\/li>\n<li>1RM&#8217;nin % 85&#8217;i: 136 pound, 6 tekrar<\/li>\n<li>1RM&#8217;nin % 67&#8217;si: 107 pound, 12 tekrar<\/li>\n<li>1RM&#8217;nin % 65&#8217;i: 104 pound, 15 tekrar<\/li>\n<li>1RM&#8217;nin % 60&#8217;\u0131: 96 pound, \u0131s\u0131nma temsilcileri<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_1-0-34\">Ki\u015fisel en iyi bir asans\u00f6r, ki\u015fisel en iyi% 85&#8217;inde alt\u0131 asans\u00f6r ve 1RM ki\u015fisel en iyinizin% 65&#8217;inde 15 asans\u00f6r yapabilmeniz gerekir, aradaki herhangi bir asans\u00f6r i\u00e7in y\u00fczdelerle. Bu, spor yapmak i\u00e7in uygun a\u011f\u0131rl\u0131klar\u0131 se\u00e7ti\u011finizde ba\u015fvurabilece\u011finiz bir k\u0131lavuzdur.<\/p>\n<h2 id=\"mntl-sc-block_1-0-36\">Program Olu\u015fturmak i\u00e7in Hedefleri Kullanma<\/h2>\n<p id=\"mntl-sc-block_1-0-37\">Bir e\u011fitim program\u0131, a\u011f\u0131rl\u0131k antrenman\u0131 veya ba\u015fka bir fitness antrenman\u0131 i\u00e7in egzersiz t\u00fcrleri, s\u0131kl\u0131k, yo\u011funluk ve hacim program\u0131d\u0131r. Sizin i\u00e7in en uygun olan\u0131 bulmak i\u00e7in bir\u00e7ok set, temsilci, dinlenme ve egzersiz t\u00fcr\u00fc kombinasyonu tasarlayabilirsiniz. Nitelikli bir g\u00fc\u00e7 ve kondisyon e\u011fitmeni bir program planlaman\u0131za yard\u0131mc\u0131 olabilir. Bu de\u011fi\u015fkenler herhangi bir a\u011f\u0131rl\u0131k antrenman\u0131 program\u0131nda ayarlanabilir:<\/p>\n<ul id=\"mntl-sc-block_1-0-39\">\n<li>Egzersiz se\u00e7imi<\/li>\n<li>A\u011f\u0131rl\u0131k veya diren\u00e7<\/li>\n<li>Tekrar say\u0131s\u0131<\/li>\n<li>K\u00fcme say\u0131s\u0131<\/li>\n<li>Hareket h\u0131z\u0131<\/li>\n<li>K\u00fcmeler aras\u0131ndaki s\u00fcre<\/li>\n<li>Oturumlar aras\u0131ndaki s\u00fcre (e\u011fitim g\u00fcnleri\/haftas\u0131)<\/li>\n<li>D\u00f6nemlendirme d\u00f6ng\u00fcleri aras\u0131ndaki s\u00fcre<\/li>\n<\/ul>\n<h3 id=\"mntl-sc-block_1-0-42\">Genel Fitness i\u00e7in E\u011fitim<\/h3>\n<p id=\"mntl-sc-block_1-0-43\">Temel bir fitness program\u0131 hem g\u00fcc\u00fc hem de kas geli\u015ftirmeyi hedeflemelidir. \u0130ki ila d\u00f6rt set i\u00e7in sekiz ila 15 tekrar aras\u0131nda bir yerde her ikisini de ba\u015farman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<p id=\"mntl-sc-block_1-0-45\">Alt ve \u00fcst v\u00fccudunuza ve \u00e7ekirde\u011finize vurdu\u011funuzdan emin olarak sekiz ila 12 egzersiz se\u00e7in. Bu a\u015famada, daha fazla hedefe \u00f6zg\u00fc egzersiz denemeden \u00f6nce iyi bir temel sa\u011flamak i\u00e7in \u00e7ok a\u011f\u0131r veya \u00e7ok hafif kald\u0131rmay\u0131n (son temsilci taraf\u0131ndan yorgun hissetmelisiniz, ancak a\u015f\u0131r\u0131 zor olmamal\u0131d\u0131r).<\/p>\n<h3 id=\"mntl-sc-block_1-0-48\">G\u00fc\u00e7 e\u011fitimi<\/h3>\n<p id=\"mntl-sc-block_1-0-49\"><strong>Kuvvet antrenman\u0131<\/strong>\u00a0en fazla a\u011f\u0131rl\u0131\u011f\u0131, en az tekrar say\u0131s\u0131n\u0131 ve en uzun dinlenme s\u00fcrelerini kullan\u0131r. Amac\u0131n\u0131z g\u00fc\u00e7 olu\u015fturmak oldu\u011funda, kas boyutu veya kas dayan\u0131kl\u0131l\u0131\u011f\u0131 olu\u015fturmaya \u00e7al\u0131\u015f\u0131rken kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, daha az temsilci i\u00e7in daha a\u011f\u0131r kald\u0131r\u0131n.<\/p>\n<p id=\"mntl-sc-block_1-0-51\">\u00d6rne\u011fin, g\u00fc\u00e7 hedefi olanlar 5\u00d75 sistemi kullanabilir. Bu da be\u015f tekrardan olu\u015fan be\u015f set anlam\u0131na geliyor. Nispeten daha y\u00fcksek y\u00fckler kullan\u0131rs\u0131n\u0131z, ayr\u0131ca setler aras\u0131nda daha uzun s\u00fcre dinlenirsiniz (yakla\u015f\u0131k \u00fc\u00e7 ila be\u015f dakika). N\u00f6rom\u00fcsk\u00fcler sistem, bu a\u011f\u0131r y\u00fckleri kald\u0131rma yetene\u011finizi art\u0131rarak a\u011f\u0131r a\u011f\u0131rl\u0131klara yan\u0131t verir. Kas i\u00e7in e\u011fitim mutlaka g\u00fcc\u00fc art\u0131rmaz, sadece boyutu.<\/p>\n<h3 id=\"mntl-sc-block_1-0-54\">Kas Hipertrofisi E\u011fitimi<\/h3>\n<p id=\"mntl-sc-block_1-0-55\">Kas b\u00fcy\u00fckl\u00fc\u011f\u00fc ve v\u00fccut geli\u015ftirme e\u011fitimi i\u00e7in hipertrofi daha hafif a\u011f\u0131rl\u0131klar, daha fazla tekrar ve daha az dinlenme s\u00fcresi kullan\u0131r. Kas boyutunun artmas\u0131 i\u00e7in metabolik stres gerekir. Bu, kas\u0131 laktatlar\u0131n olu\u015fturdu\u011fu ve kas\u0131n i\u00e7 hasara u\u011frad\u0131\u011f\u0131 noktaya kadar \u00e7al\u0131\u015fmak anlam\u0131na gelir. Boyut art\u0131\u015flar\u0131, dinlendi\u011finizde, uygun \u015fekilde yedi\u011finizde ve kas onar\u0131mlar\u0131, bu s\u00fcre\u00e7te daha da b\u00fcy\u00fcd\u00fc\u011f\u00fcnde ortaya \u00e7\u0131kar.<\/p>\n<p id=\"mntl-sc-block_1-0-57\">Bu t\u00fcr bir e\u011fitim, bazen &#8220;ba\u015far\u0131s\u0131zl\u0131\u011fa e\u011fitim&#8221; olarak adland\u0131r\u0131lan k\u0131r\u0131lma noktas\u0131n\u0131 uyarmak i\u00e7in her sette daha fazla say\u0131da tekrar gerektirir. Kas yapmak isteyenler i\u00e7in temsilcilere ve setlere tipik bir yakla\u015f\u0131m (v\u00fccut geli\u015ftiriciler ana hedefi), son birka\u00e7 tekrarda ba\u015far\u0131s\u0131zl\u0131k noktas\u0131na (veya yak\u0131n\u0131na) ula\u015fan y\u00fcklerde sekiz ila 12 rep&#8217;lik \u00fc\u00e7 set olabilir.<\/p>\n<h3 id=\"mntl-sc-block_1-0-60\">G\u00fc\u00e7 e\u011fitimi<\/h3>\n<p id=\"mntl-sc-block_1-0-61\"><strong>G\u00fc\u00e7 e\u011fitimi,<\/strong>\u00a0y\u00fcr\u00fctme h\u0131z\u0131na odaklan\u0131rken biraz daha hafif a\u011f\u0131rl\u0131klar ve daha uzun dinlenmeler i\u00e7erir. &#8220;G\u00fc\u00e7&#8221;, bir nesneyi y\u00fcksek h\u0131zda hareket ettirme yetene\u011fidir. Kuvvet e\u015fittir k\u00fctle \u00e7arp\u0131 ivmesi ve g\u00fc\u00e7 e\u011fitimi bir asans\u00f6r\u00fcn\u00a0<em>h\u0131zlanma<\/em>\u00a0k\u0131sm\u0131n\u0131n pratik yap\u0131lmas\u0131n\u0131, daha sonra dinlenmeyi ve tekrarlanmas\u0131n\u0131 gerektirir.<\/p>\n<p id=\"mntl-sc-block_1-0-63\">G\u00fc\u00e7 e\u011fitiminde, orta derecede a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131r\u0131rs\u0131n\u0131z, egzersizin e\u015fmerkezli ilk hareketini vurgulars\u0131n\u0131z, ard\u0131ndan bu rep&#8217;i yapmadan \u00f6nce iyile\u015fmek i\u00e7in yeterince dinlenirsiniz veya tekrar ayarlars\u0131n\u0131z. Her itme, \u00e7ekme, \u00e7\u00f6melme veya lunge&#8217;un h\u0131zl\u0131 bir tempoda yap\u0131ld\u0131\u011f\u0131ndan emin olman\u0131z gerekir.<\/p>\n<h3 id=\"mntl-sc-block_1-0-66\">Kas Dayan\u0131kl\u0131l\u0131\u011f\u0131 e\u011fitimi<\/h3>\n<p id=\"mntl-sc-block_1-0-67\">Dayan\u0131kl\u0131l\u0131k a\u011f\u0131rl\u0131\u011f\u0131 antrenman\u0131, her sette daha hafif a\u011f\u0131rl\u0131klarla belki de 20 veya 30&#8217;a kadar daha fazla tekrar gerektirir. Bunu neden hedefiniz olarak belirledi\u011finizi d\u00fc\u015f\u00fcnmek isteyebilirsiniz. Kas dayan\u0131kl\u0131l\u0131\u011f\u0131 gerektiren g\u00fcnl\u00fck i\u015flev nedir? \u00d6rne\u011fin, bir ko\u015fucuysan\u0131z, bacaklar\u0131n\u0131zdaki dayan\u0131kl\u0131l\u0131\u011fa konsantre olmak isteyebilirsiniz. Y\u00fcz\u00fcc\u00fcler kollar\u0131na odaklanabilir.<\/p>\n<h3 id=\"mntl-sc-block_1-0-70\">Olimpik Asans\u00f6rler i\u00e7in E\u011fitim<\/h3>\n<p id=\"mntl-sc-block_1-0-71\"><strong>Olimpik kald\u0131rma<\/strong>\u00a0g\u00fc\u00e7 ve kuvvet gerektirir. \u00c7e\u015fitli e\u011fitim protokolleri vard\u0131r ve Olimpiyat kald\u0131r\u0131c\u0131lar\u0131 sadece iki asans\u00f6r yapmak i\u00e7in e\u011fitilmi\u015ftir: temiz ve ve kapma. E\u011fitim seanslar\u0131, yakla\u015f\u0131k 10 ila 12 aras\u0131nda daha y\u00fcksek say\u0131da set i\u00e7in alt\u0131 veya daha az tekrar i\u00e7erir. Buradaki ama\u00e7, bu \u00f6zel hareketlerde daha iyi ve daha g\u00fc\u00e7l\u00fc olmak ve ayr\u0131ca egzersizlerde kullan\u0131lan a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rmak olacakt\u0131r.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Setler, tekrarlar ve dinlenme aral\u0131klar\u0131 a\u011f\u0131rl\u0131k antrenman programlar\u0131n\u0131n temelidir. Hedeflerinize ula\u015fmak i\u00e7in ne anlama geldiklerini ve en iyi etki i\u00e7in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13597,"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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