{"id":13599,"date":"2024-04-17T00:00:49","date_gmt":"2024-04-17T00:00:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13599"},"modified":"2024-04-17T05:05:04","modified_gmt":"2024-04-17T05:05:04","slug":"how-long-should-you-rest-between-sets-for-maximum-growth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-long-should-you-rest-between-sets-for-maximum-growth\/","title":{"rendered":"MAKSIMUM B\u00dcY\u00dcME \u0130\u00c7IN SETLER ARASINDA NE KADAR DINLENMELISINIZ?"},"content":{"rendered":"<\/p>\n

Toplulu\u011fumuz, kas b\u00fcy\u00fcmesi i\u00e7in setler aras\u0131ndaki en uygun zaman\u0131n ne oldu\u011fu konusunda oy kulland\u0131. \u0130\u015fte ger\u00e7ek hayat deneyimine ve ger\u00e7ek sonu\u00e7lara g\u00f6re sonu\u00e7lar!<\/p>\n

Soru: Setler aras\u0131nda ne kadar beklemelisiniz? Kas\u0131 tam olarak \u00e7al\u0131\u015fmak ve “yan\u0131\u011f\u0131” art\u0131rmak i\u00e7in setler aras\u0131nda sadece birka\u00e7 saniye harcamaya \u00e7al\u0131\u015fmal\u0131 m\u0131s\u0131n\u0131z, yoksa kaslar\u0131n\u0131z son setten tamamen iyile\u015fene kadar daha uzun s\u00fcre mi beklemelisiniz?<\/strong><\/p>\n

B\u00fcy\u00fcmeyi art\u0131rmak i\u00e7in en iyi yol hangisidir? Zaman i\u00e7inde setler aras\u0131ndaki s\u00fcreyi de\u011fi\u015ftirmeli veya kan\u0131tlanm\u0131\u015f bir y\u00f6nteme ba\u011fl\u0131 kalmal\u0131 m\u0131s\u0131n\u0131z?<\/p>\n

Bonus Soru: Sadece bir plato k\u0131rmaya veya farkl\u0131 bir \u015fey denemeye \u00e7al\u0131\u015fmak i\u00e7in setler aras\u0131nda kesinlikle minimum s\u00fcreye sahip “yo\u011fun” egzersizlerden birini kulland\u0131n\u0131z m\u0131? Kusman\u0131n e\u015fi\u011fine gelene kadar setler aras\u0131nda sadece 15 saniye ile 10 set \u00e7\u00f6melme yapmak gibi bir \u015fey mi? E\u011fer \u00f6yleyse, egzersiz tam olarak neydi? Bunu ne s\u0131kl\u0131kta yapmal\u0131s\u0131n? Genel kazanc\u0131n\u0131za yard\u0131mc\u0131 oldu mu?<\/strong><\/p>\n

Ne Kadar Dinlenmek En \u0130yisi?<\/h3>\n

V\u00fccut geli\u015ftirmedeki \u00e7o\u011fu \u015fey gibi setler aras\u0131nda dinlenmek i\u00e7in “en iyi” s\u00fcre, hangi \u00f6zel hedef i\u00e7in antrenman yapt\u0131\u011f\u0131n\u0131za ba\u011fl\u0131d\u0131r.<\/p>\n

Daha g\u00fc\u00e7l\u00fc, daha kasl\u0131 olmak m\u0131 yoksa dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmak m\u0131 istiyorsunuz? Sa\u011fduyu ve ara\u015ft\u0131rma bize ayn\u0131 anda sadece bir hedefin pe\u015finden ko\u015fabilece\u011fimizi s\u00f6yl\u00fcyor.<\/p>\n

Daha g\u00fc\u00e7l\u00fc olmak istiyorsak, g\u00fcc\u00fcm\u00fcz\u00fc en h\u0131zl\u0131 \u015fekilde art\u0131ran bir e\u011fitim program\u0131 izlemeliyiz. Ayn\u0131 \u015fekilde boyut ve dayan\u0131kl\u0131l\u0131k i\u00e7in. \u015ea\u015f\u0131rt\u0131c\u0131 olmayan bir \u015fekilde, her \u00f6zel program dinlenme s\u00fcreleri i\u00e7in farkl\u0131 bir gereklilik gelir.<\/p>\n

Bu farkl\u0131 dinlenme s\u00fcrelerinin NE OLDU\u011eUna bakal\u0131m ve en \u00f6nemlisi NEDEN olduklar\u0131n\u0131 ke\u015ffedelim.<\/p>\n

Kuvvet Antrenman\u0131<\/h3>\n

Daha h\u0131zl\u0131 g\u00fc\u00e7 almak i\u00e7in, en iyi dinlenme s\u00fcresi setler aras\u0131nda 3 ila 5 dakikad\u0131r.<\/p>\n

Bunun nedeni, v\u00fccudunuzun geleneksel g\u00fc\u00e7 antrenman\u0131 s\u0131ras\u0131nda t\u00fcketti\u011fi enerjinin b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131n (a\u011f\u0131r a\u011f\u0131rl\u0131k, 1 ila 6 reps) Adenozin Trifosfat Fosfokreatin sisteminden gelmesidir. ATP-PC sistemi, \u00e7ok h\u0131zl\u0131 ve oksijen kullanmadan enerji \u00fcretmek i\u00e7in fosfatojen kullan\u0131r. V\u00fccudunuz yakla\u015f\u0131k 15 saniye s\u00fcren \u00e7ok k\u00fc\u00e7\u00fck bir fosfaten rezervine sahiptir. V\u00fccudunuzun fosfaten depolar\u0131n\u0131 tamamen yenilemesi yakla\u015f\u0131k 3 dakika s\u00fcrer (Fleck, 1983).<\/p>\n

Ba\u015fka bir deyi\u015fle, ATP-PC sisteminize \u015farj etmesi i\u00e7in en az 3 dakika verirseniz, daha fazla a\u011f\u0131rl\u0131k kald\u0131r\u0131r ve daha h\u0131zl\u0131 g\u00fc\u00e7lenirsiniz.<\/p>\n

\"Heavy<\/figure>\n

Bir \u00e7al\u0131\u015fmada, sporcular 3 dakika dinlendikten sonra sadece 1 dakika dinlendiklerine k\u0131yasla 3 sette daha fazla a\u011f\u0131rl\u0131k kald\u0131rd\u0131lar (Kraemer, 1997). Ba\u015fka bir \u00e7al\u0131\u015fma, 3 dakikal\u0131k dinlenme s\u00fcreleri ile 5 haftal\u0131k antrenmandan sonra squat g\u00fcc\u00fcnde% 7’lik bir art\u0131\u015f oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n

30 saniye dinlenen grup \u00e7\u00f6melmelerini sadece %2 oran\u0131nda geli\u015ftirdi (Robinson ve ark. 1995). \u00c7ok k\u0131sa dinlenme s\u00fcrelerini inceleyen iki \u00e7al\u0131\u015fma daha (30 ila 40 saniye), daha uzun dinlenme s\u00fcrelerinden elde edilen g\u00fc\u00e7 kazan\u00e7lar\u0131n\u0131n yak\u0131n\u0131ndan bile yak\u0131n bir yere neden olmad\u0131klar\u0131n\u0131 buldu (Kraemer ve ark, 1987; Kraemer, 1997).<\/p>\n

5 dakikadan fazla dinlenirsen \u00e7ok fazla so\u011fursun. Kimse sakatl\u0131k \u015fans\u0131n\u0131 art\u0131rmak istemez.<\/p>\n

Hipertrofi E\u011fitimi<\/h3>\n

Daha h\u0131zl\u0131 daha h\u0131zl\u0131 olmak i\u00e7in, en iyi dinlenme s\u00fcresi setler aras\u0131nda 1 ila 2 dakikad\u0131r.<\/p>\n

Tipik v\u00fccut geli\u015ftirme \/hipertrofi e\u011fitimi (orta-a\u011f\u0131r a\u011f\u0131rl\u0131k, 6-12 reps) ATP-PC ve glikolitik sistemden enerji \u00e7eker (glikolitik sistem enerjisinin \u00e7o\u011funu yedi\u011finiz karbonhidratlardan al\u0131r). Aerobik metabolizma da \u00e7ok k\u00fc\u00e7\u00fck bir rol oynar.<\/p>\n

ATP-PC sistemini bir yar\u0131\u015f at\u0131, glikolitik sistemi ise istikrarl\u0131 ve g\u00fcvenilir bir Clydesdale olarak d\u00fc\u015f\u00fcn\u00fcn. Glikolitik sisteminiz partiye geldi\u011fi i\u00e7in, v\u00fccudunuzun g\u00fc\u00e7 antrenman\u0131 yapt\u0131\u011f\u0131n\u0131z zamanlarda oldu\u011fu kadar setler aras\u0131nda dinlenmesine gerek yoktur.<\/p>\n

V\u00fccut geli\u015ftiriciler kaslar\u0131n\u0131 B\u00dcY\u00dcTMEK i\u00e7in daha k\u0131sa dinlenme s\u00fcrelerinden yararlan\u0131rlar. nas\u0131l? Ne kadar kas b\u00fcy\u00fcmesindeki temel fakt\u00f6rlerden biri, v\u00fccudunuzun a\u011f\u0131rl\u0131k antrenman\u0131ndan sonra \u00fcretti\u011fi anabolik hormonlar\u0131n miktar\u0131d\u0131r (McCall ve ark, 1999). 1 ila 2 dakikal\u0131k k\u0131sa dinlenme s\u00fcreleri, bu hormonlar\u0131n daha uzun dinlenme s\u00fcrelerine g\u00f6re daha fazla sal\u0131narak sal\u0131nd\u0131r (Kraemer ve ark, 1991; Kraemer ve ark.<\/p>\n

K\u0131sa dinlenme s\u00fcreleri ayr\u0131ca artan laktat \u00fcretimi ve hedeflenen kaslara kan ak\u0131\u015f\u0131 gibi di\u011fer kas geli\u015ftirme bonuslar\u0131na neden olur (Kraemer, 1997; Kraemer ve ark, 1987). Kan ak\u0131\u015f\u0131na g\u00fclme. Kula\u011fa eski usul “pompa” konu\u015fmas\u0131 gibi geldi\u011fini biliyorum. Ancak kaslar\u0131n\u0131za artan kan ak\u0131\u015f\u0131n\u0131n proteinin daha h\u0131zl\u0131 oraya varmas\u0131na yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir (Biolo ve ark, 1995).<\/p>\n

Laktat \u00fcretiminin neden oldu\u011fu kas yorgunlu\u011fu, k\u0131sa s\u00fcreli g\u00fc\u00e7 kazan\u0131mlar\u0131 ve \u00f6nemli hipertrofiye de bula\u015fm\u0131\u015ft\u0131r (Rooney ve ark.<\/p>\n

Dayan\u0131kl\u0131l\u0131k E\u011fitimi<\/h3>\n

Kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca h\u0131zl\u0131 bir \u015fekilde art\u0131rmak i\u00e7in, en iyi dinlenme s\u00fcresi setler aras\u0131nda 45 saniye ila 2 dakikad\u0131r.<\/p>\n

\"Training<\/figure>\n

Klasik dayan\u0131kl\u0131l\u0131k antrenman\u0131 (hafif-orta a\u011f\u0131rl\u0131k, 15-20 reps) enerjisinin \u00e7o\u011funu aerobik metabolizmadan \u00e7eker. Bu, v\u00fccudunuzun oksijen varl\u0131\u011f\u0131nda karbonhidrat ve ya\u011f yakt\u0131\u011f\u0131 anlam\u0131na gelir.<\/p>\n

Temel olarak, dayan\u0131kl\u0131l\u0131k e\u011fitimi kaslar\u0131n\u0131z\u0131 yorgunlu\u011fa kar\u015f\u0131 daha diren\u00e7li hale getirmeyi ama\u00e7lamaktad\u0131r. Karma\u015f\u0131k ayr\u0131nt\u0131lara girmeden, dayan\u0131kl\u0131l\u0131k aktivitelerinde yorgunlu\u011fun \u00f6nemli bir nedeni laktik asit birikmesidir. D\u00fczenli olarak 15-20RM’de a\u011f\u0131rl\u0131k kald\u0131rmak, v\u00fccudunuzun hormonal ve vask\u00fcler sistemlerini g\u00fc\u00e7lendirerek v\u00fccudunuzun kaslardan laktik asidi temizlemede daha verimli hale getirir (Donovan & Brooks, 1983).<\/p>\n

Dayan\u0131kl\u0131l\u0131kla ilgili \u00e7e\u015fitli sporlardan antren\u00f6rler genellikle v\u00fccudunuzun laktat e\u015fi\u011fini art\u0131rmak i\u00e7in 1:1 veya 1:2 \u00e7al\u0131\u015fma-dinlenme aral\u0131\u011f\u0131 \u00f6nerir (Sleamaker & Browning, Winbourne, 1998, Horswill, 1992). 15 ila 20 rep’lik s\u0131k\u0131 bir setin tamamlanmas\u0131 45 saniye ile 1 dakika aras\u0131nda s\u00fcrmelidir… 45 saniye ile 2 dakika aras\u0131nda bir dinlenme s\u00fcresine kadar \u00e7al\u0131\u015f\u0131r.<\/p>\n

Ve i\u015fte son ilgin\u00e7 bir ger\u00e7ek: v\u00fccut geli\u015ftiriciler (k\u0131sa dinlenme s\u00fcreleri ve y\u00fcksek reps ile antrenman yapanlar) powerlifters daha yorgun dayan\u0131kl\u0131d\u0131r (uzun dinlenme, d\u00fc\u015f\u00fck reps)(Kraemer, 1987). V\u00fccut geli\u015ftiriciler laktik asidi temizlemede daha iyidir.<\/p>\n

Bonus Soru<\/h3>\n

Y\u0131llar boyunca antrenman yo\u011funlu\u011funu artt\u0131rmak i\u00e7in bir \u00e7ok \u015fey yapt\u0131m. \u015eerit setleri, dayan\u0131kl\u0131l\u0131k e\u011fitimi… k\u0131sa s\u00fcreler i\u00e7in dinlenmenizi gerektiren her \u015fey (veya hi\u00e7 dinlenmemeniz!).<\/p>\n

Ama \u015fimdiye kadar yapt\u0131\u011f\u0131m en yo\u011fun “k\u0131sa dinlenme” egzersizi Bahlow Circuit Training oldu… Neredeyse kusmum. Ve unutmayal\u0131m….kusmuk asl\u0131nda K\u00d6T\u00dc bir \u015feydir ve bir egzersizden sonra yapmak isteyece\u011finiz bir \u015fey de\u011fildir.<\/p>\n

BCT zay\u0131f kalplilere g\u00f6re de\u011fil. Kova dolusu protein ve daha sonra saatlerce uyku gerektirir. Alt\u0131 hafta boyunca BCT yapt\u0131m ve acemi benzeri kazan\u00e7lar elde ettim… Ama bu zor, zor bir i\u015f.<\/p>\n

BCT temelde dev bir s\u00fcper k\u00fcme devresidir. S\u00fcper s\u00fcper setleri yap. \u00dcst \u00fcste dinlenmeden yapt\u0131\u011f\u0131n\u0131z v\u00fccut par\u00e7as\u0131 ba\u015f\u0131na \u00fc\u00e7 egzersiz vard\u0131r. Egzersizler sert ba\u015flar ve “daha kolay” bir hareketle sona erir. Bacak \u00fcst k\u00fcmesini kullanan bir \u00f6rnek a\u015fa\u011f\u0131da verilmi\u015ftir:<\/p>\n

    \n
  • \u00c7\u00f6melme x 10 Sert bacakl\u0131 deadlift x 10 Bacak bas\u0131n x 10<\/li>\n<\/ul>\n

    Devreyi yapmadan \u00f6nce her egzersizde 10RM’nizi \u00e7al\u0131\u015f\u0131rs\u0131n\u0131z. Bu k\u00f6t\u00fc oldu. \u00c7\u00fcnk\u00fc hi\u00e7 ara vermeden \u00e7\u00f6melme ve deadlift yapt\u0131\u011f\u0131n\u0131zda, bacak presteki 10RM’iniz maksimum 5 rep gibi hissettirir. Ve 10’u \u00e7\u0131karman bekleniyor.<\/p>\n

    \u00c7al\u0131\u015f\u0131lan v\u00fccut par\u00e7alar\u0131 bacaklar, g\u00f6\u011f\u00fcs, s\u0131rt, omuzlar ve kollard\u0131r. Her megaset aras\u0131nda iki dakika dinlen. \u0130KI DAKIKA!!. 3 devre yap\u0131yorsun.<\/p>\n

    BCT’yi ilk yapt\u0131\u011f\u0131mda daha sonra yerdeydim. Parlak \u0131\u015f\u0131klara bak\u0131yorum. Antrenmandan sonra kusmuz yapmaya en \u00e7ok yakla\u015ft\u0131\u011f\u0131m yer.<\/p>\n

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

    Toplulu\u011fumuz, kas b\u00fcy\u00fcmesi i\u00e7in setler aras\u0131ndaki en uygun zaman\u0131n ne oldu\u011fu konusunda oy kulland\u0131. \u0130\u015fte ger\u00e7ek hayat deneyimine ve ger\u00e7ek […]<\/p>\n","protected":false},"author":2,"featured_media":13600,"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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