Bunlar, antrenman\u0131n\u0131z\u0131 verimli hale getirmek i\u00e7in ihtiyac\u0131n\u0131z olan bile\u015fenlerdir. A\u00e7\u0131k\u00e7as\u0131, antrenman verimlili\u011fi hayati \u00f6neme sahiptir ve mevcut ko\u015fullarda daha da fazlad\u0131r, egzersizler aras\u0131nda daha kapsaml\u0131 bir \u015fekilde temizleme ihtiyac\u0131 ve spor salonunda s\u0131n\u0131rl\u0131 zamana sahip olmak. Her seanstan en iyi \u015fekilde \u00e7\u0131kmal\u0131y\u0131z.<\/p>\n
\u00d6nce, s\u0131ras\u0131nda ve sonras\u0131nda ne yapmam\u0131z gerekiyor? \u0130\u015fte egzersizinizin verimli oldu\u011fundan emin olmak i\u00e7in 13 kural\u0131m.<\/p>\n
1.<\/strong>\u00a0Yeterince uyuyun. Baz\u0131 \u00e7al\u0131\u015fmalara g\u00f6re, iskelet kaslar\u0131 kas yaralanmas\u0131ndan sonra tamamen yenilenme yetene\u011fine sahiptir. Uykunun bu yenileyici s\u00fcre\u00e7te \u00f6nemli bir rol oynad\u0131\u011f\u0131na inan\u0131lmaktad\u0131r. Ayr\u0131ca, uykusuz kald\u0131\u011f\u0131n\u0131zda, egzersizinizi par\u00e7alamak i\u00e7in gereken enerjiden yoksun olacaks\u0131n\u0131z ve ayr\u0131ca yaralanma riskini art\u0131racaks\u0131n\u0131z.<\/p>\n 2.\u00a0<\/strong>Oturumu planlay\u0131n. Spor ve egzersizde ba\u015far\u0131 i\u00e7in planlama \u015fartt\u0131r. Ne yapt\u0131\u011f\u0131n\u0131z\u0131, neden yapt\u0131\u011f\u0131n\u0131z\u0131 ve b\u00fcy\u00fck resme nas\u0131l uydu\u011funu tam olarak planlamadan asla spor salonuna girmeyin. Buras\u0131 ki\u015fisel bir e\u011fitmenin hizmetlerinin yard\u0131mc\u0131 olabilece\u011fi yerdir. S\u00fcre\u00e7 boyunca \u00f6zel bir plan ve k\u0131lavuz sa\u011flarlar. Yaln\u0131z gitmek istiyorsan\u0131z, planlama \u015fartt\u0131r. Temel d\u00fczeyde, spor salonunda ama\u00e7s\u0131zca dola\u015fmaktan, zaman kaybetmekten ve kalp at\u0131\u015f h\u0131z\u0131n\u0131n d\u00fc\u015fmesine izin vermekten ka\u00e7\u0131nmaya yard\u0131mc\u0131 olur. Bu da daha az enerji harcanm\u0131\u015f olmas\u0131na yol a\u00e7\u0131yor, bu da k\u00f6t\u00fc haber.<\/p>\n Spor salonunun me\u015fgul olmas\u0131 ve ihtiyac\u0131n\u0131z olan ekipman par\u00e7as\u0131na binememeniz durumunda B plan\u0131na sahip olmak da iyi bir fikirdir. \u00d6nce hedefinizin ne oldu\u011funa karar vermeli ve egzersizinizin do\u011fru ekipman\u0131na, yo\u011funlu\u011funa ve s\u0131ras\u0131na karar vermeden \u00f6nce daha k\u00fc\u00e7\u00fck ama\u00e7lara ve hedeflere b\u00f6lmelisiniz. Egzersiz \u00e7alma listenizin t\u00fcm \u00f6nemli planlamas\u0131n\u0131 unutmayal\u0131m. \u00c7al\u0131\u015fmalar, y\u00fcksek tempolu m\u00fczi\u011fin ve ilham verici m\u00fczi\u011fin dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131rmada ve yo\u011funlu\u011fu s\u00fcrd\u00fcrmede \u00f6nemli bir rol oynayabilece\u011fini g\u00f6stermektedir.<\/p>\n 3. Egzersiz a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131, mesafelerinizi, zamanlar\u0131n\u0131z\u0131 ve d\u00fc\u015f\u00fcncelerinizi kaydetmek i\u00e7in bir g\u00fcnl\u00fck tutun veya piyasadaki \u00e7ok say\u0131da uygulamadan (Herkes Aktif Planlay\u0131c\u0131s\u0131 gibi) birini kullan\u0131n. Bu, program\u0131n\u0131zdaki ilerlemeyi ve de\u011fi\u015fiklikleri verimli bir \u015fekilde planlaman\u0131za yard\u0131mc\u0131 olacakt\u0131r. Ayr\u0131ca, kaydetti\u011finiz t\u00fcm ilerlemelere bakt\u0131\u011f\u0131n\u0131zda g\u00fcveni art\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n 4.\u00a0<\/strong>Telefonunuzu kapat\u0131n. M\u00fczik i\u00e7in kullan\u0131rsan\u0131z, u\u00e7ak moduna koyun, bu kendinize yat\u0131r\u0131m yapt\u0131\u011f\u0131n\u0131z zamand\u0131r. Sayd\u0131r. Aksi takdirde, egzersizinizi daha az verimli hale getirirsiniz.<\/p>\n 5.<\/strong>\u00a0K\u00f6p\u00fck haddeleme. Bu, tam bir hareket aral\u0131\u011f\u0131 ile egzersiz yapma yetene\u011fini engelleyebilecek s\u0131k\u0131l\u0131\u011f\u0131 yeniden ya\u015famak i\u00e7in yard\u0131mc\u0131 olur. Bir antrenman\u0131n ba\u015flang\u0131c\u0131nda be\u015f dakika ge\u00e7irmek, egzersizinizi daha etkili hale getirebilir. Ve evde be\u015f dakika ay\u0131rd\u0131\u011f\u0131nda, yuvarlan.<\/p>\n 6.\u00a0<\/strong>Diren\u00e7 e\u011fitime ba\u015flay\u0131n. A\u011f\u0131rl\u0131klar daha \u00f6nce egzersiz rutininize dahil de\u011filse, bundan sonra olmal\u0131d\u0131r. A\u011f\u0131rl\u0131k antrenman\u0131, \u00e7ok say\u0131da sa\u011fl\u0131k yarar\u0131 olan en etkili ve verimli egzersiz bi\u00e7imlerinden biridir. Kemik yo\u011funlu\u011funu art\u0131r\u0131r, kas k\u00fctlesini artt\u0131r\u0131r, bu da metabolizman\u0131z\u0131 h\u0131zland\u0131rarak ya\u011f\u0131 azalt\u0131r, g\u00fcnl\u00fck g\u00f6revleri yerine getirmek i\u00e7in g\u00fcc\u00fc ve i\u015flevselli\u011fi artt\u0131r\u0131r. Ayr\u0131ca kolesterol\u00fc iyile\u015ftirerek ve kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrerek kalbinizin sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n 7.<\/strong>\u00a0\u00c7o\u011funlukla bile\u015fik hareketler ger\u00e7ekle\u015ftirin. Bunlar birden fazla eklem kullanan egzersizlerdir, bu nedenle \u00e7ok daha fazla kas i\u015fe almak, spor salonunun egzersiz s\u00fcresi s\u0131n\u0131r\u0131 oldu\u011funda harika olan paran\u0131z i\u00e7in daha fazla patlama ile sonu\u00e7lan\u0131r. Bile\u015fik egzersizlere \u00f6rnek olarak \u00e7\u00f6melmeler, omuz presleri, barfiksler ve presler verilebilir.<\/p>\n 8.\u00a0<\/strong>Setler ve egzersizler aras\u0131nda en uygun dinlenme s\u00fcresine sahip olun. Bu, e\u011fitiminize ba\u011fl\u0131d\u0131r, ancak genel bir kural olarak, kuvvet antrenman\u0131 dayan\u0131kl\u0131l\u0131k antrenman\u0131ndan daha uzun dinlenme s\u00fcreleri gerektirir.<\/p>\n 9.\u00a0<\/strong>Zihinden kasa bir ba\u011flant\u0131 geli\u015ftirin. Spor yaparken, ba\u015fka \u015feyler d\u00fc\u015f\u00fcnmek veya sadece hareketlerden ge\u00e7mek yerine, me\u015fgul etmeye \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z kaslar\u0131 d\u00fc\u015f\u00fcnmeye \u00e7al\u0131\u015f\u0131n. Bunun, artan g\u00fc\u00e7 de dahil olmak \u00fczere b\u00fcy\u00fck faydalar\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n 10.\u00a0<\/strong>T\u00fcm v\u00fccut rutinlerini kullanmay\u0131 d\u00fc\u015f\u00fcn\u00fcn. Bunlar\u0131n kas kazanmak ve ya\u011f\u00a0yakmak<\/strong>\u00a0i\u00e7in daha etkili oldu\u011fu g\u00f6sterilmi\u015ftir. Egzersizlerinizi b\u00f6lebilirsiniz, b\u00f6ylece odaklanm\u0131\u015f bir kas grubunuz olur, ancak yine de di\u011fer her \u015feye vurursunuz. \u00d6rne\u011fin, spor salonunu haftada iki kez ziyaret ederseniz, bir g\u00fcn \u00fcst g\u00f6vdeye, di\u011feri alt g\u00f6vdeye odaklanabilir. \u0130kincil kas grubu daha y\u00fcksek bir rep aral\u0131\u011f\u0131 kullan\u0131larak ve bir pompa almaya odaklanarak \u00e7al\u0131\u015ft\u0131r\u0131labilir.<\/p>\n 11.\u00a0<\/strong>S\u00fcper setleri kullanmay\u0131 d\u00fc\u015f\u00fcn\u00fcn. Bu, bir egzersizin birbiri ard\u0131na hemen yap\u0131lmas\u0131d\u0131r. Zaman\u0131 y\u00f6netmek i\u00e7in daha fazla al\u0131\u015ft\u0131rma ekleyebilirsiniz. Bunlara birlikte \u00fc\u00e7 egzersiz i\u00e7in \u00fc\u00e7 set ve d\u00f6rt veya daha fazla i\u00e7in dev setler denir. S\u00fcper setler vergiye ba\u011fl\u0131 olabilir, bu y\u00fczden onlar\u0131 idareli bir \u015fekilde ger\u00e7ekle\u015ftirin.<\/p>\n 12.<\/strong>\u00a0Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 e\u011fitimi (HIIT) rutininize dahil edin. Bu, yo\u011fun k\u0131sa s\u00fcreler veya egzersiz i\u00e7eren egzersiz ve ard\u0131ndan zamanlanm\u0131\u015f bir iyile\u015fmedir. \u00c7ok verimli olabilir, daha k\u0131sa \u00e7al\u0131\u015fma s\u00fcresinde daha fazlas\u0131n\u0131 ba\u015farman\u0131za yard\u0131mc\u0131 olabilir. Ve egzersizden sonra y\u00fckseltilmi\u015f bir metabolizmay\u0131 te\u015fvik etmeye yard\u0131mc\u0131 olur, b\u00f6ylece \u00f6zellikle bir diren\u00e7 antrenman\u0131 seans\u0131ndan sonra ger\u00e7ekle\u015ftirildi\u011finde \u00fcst\u00fcn ya\u011f yak\u0131m\u0131.<\/p>\n 13.<\/strong>\u00a0Dinlenin ve iyile\u015fin. Spor salonu d\u0131\u015f\u0131nda ge\u00e7irilen zaman, v\u00fccudun spor salonunda yapt\u0131\u011f\u0131n\u0131za kendini olu\u015fturdu\u011fu yerdir. Dinlenme g\u00fcnlerinde plan yap\u0131n ve aktif dinlenme g\u00fcnlerinden en iyi \u015fekilde yararlanan bunlar\u00a0y\u00fcr\u00fcy\u00fc\u015f<\/strong>, y\u00fczme veya ba\u015fka bir d\u00fc\u015f\u00fck yo\u011funluklu aktivite i\u00e7in gitti\u011finiz yerlerdir. \u015eu anda do\u011fru\u00a0beslenmeyi\u00a0<\/strong>al\u0131n ve ba\u015far\u0131 i\u00e7in bir form\u00fcl\u00fcnuz var.<\/p>\n \n","protected":false},"excerpt":{"rendered":" Bunlar, antrenman\u0131n\u0131z\u0131 verimli hale getirmek i\u00e7in ihtiyac\u0131n\u0131z olan bile\u015fenlerdir. A\u00e7\u0131k\u00e7as\u0131, antrenman verimlili\u011fi hayati \u00f6neme sahiptir ve mevcut ko\u015fullarda daha da […]<\/p>\n","protected":false},"author":2,"featured_media":13757,"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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RUTININIZ S\u0131RAS\u0131NDA:<\/h2>\n
SON KURAL:<\/h2>\n