{"id":15024,"date":"2024-09-01T00:00:23","date_gmt":"2024-09-01T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15024"},"modified":"2024-09-01T17:08:17","modified_gmt":"2024-09-01T17:08:17","slug":"3-big-moves-drop-sets-supersets-and-giant-sets","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/3-big-moves-drop-sets-supersets-and-giant-sets\/","title":{"rendered":"3 B\u00dcY\u00dcK HAMLE: DAMLA SETLERI, SUPERSETS VE DEV SETLER"},"content":{"rendered":"\n<p><em>Diren\u00e7 egzersizlerinizi yo\u011funla\u015ft\u0131rmak i\u00e7in bu tekniklerle dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131n, ya\u011f kayb\u0131n\u0131 art\u0131r\u0131n ve platolar\u0131 kald\u0131r\u0131ma tekmeleyin.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/weighteasyloss.com\/wp-content\/uploads\/2020\/08\/drop-sets.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Egzersiz rutininizi sarsmak istiyorsan\u0131z, repertuar\u0131n\u0131za eklemeyi d\u00fc\u015f\u00fcnmeniz gereken \u00fc\u00e7 teknik vard\u0131r: setleri, s\u00fcper setleri ve dev setleri b\u0131rak\u0131n.<\/p>\n\n\n\n<p>Bu geli\u015fmi\u015f teknikler bir&nbsp;<strong>egzersizin<\/strong>yo\u011funlu\u011funu art\u0131rmak, kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rmak ve bir platoyu \u00f6nlemek i\u00e7in v\u00fccudunuzu \u015fok etmek i\u00e7in kullan\u0131l\u0131r. Bu t\u00fcr bir&nbsp;<strong>e\u011fitim<\/strong>&nbsp;de&nbsp;<strong>ya\u011f kayb\u0131n\u0131<\/strong>art\u0131rabilir ve \u00e7ok az dinlenme i\u00e7erdikleri i\u00e7in baz\u0131 kardiyovask\u00fcler faydalar da elde edersiniz.<\/p>\n\n\n\n<p>Ek olarak, bu tekniklerin hepsi kaslar\u0131n\u0131za daha fazla kan sokmaya zorlar, bu da besinleri ve amino asitleri dokulara ula\u015ft\u0131rmaya yard\u0131mc\u0131 olur ve onar\u0131m s\u00fcrecini h\u0131zland\u0131r\u0131r. Bu teknikler yo\u011fun olabilir, bu nedenle bunlar\u0131 idareli kullan\u0131n &#8211; a\u015f\u0131r\u0131 kullan\u0131m a\u015f\u0131r\u0131 e\u011fitime yol a\u00e7abilir. Her birine dalace\u011fiz ve ak\u0131lda tutulmas\u0131 gereken bireysel faydalar\u0131n\u0131, \u00f6rneklerini ve e\u011fitim ipu\u00e7lar\u0131n\u0131 payla\u015faca\u011f\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B\u0131rakma Seti Nedir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/builtwithscience.com\/wp-content\/uploads\/2018\/10\/Screen-Shot-2018-10-27-at-6.42.55-PM-min.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>B\u0131rakma k\u00fcmesi temel olarak, genellikle t\u00fckenmi\u015flik olarak bu al\u0131\u015ft\u0131rman\u0131n son k\u00fcmesi olarak ger\u00e7ekle\u015ftirilen geni\u015fletilmi\u015f bir hareket k\u00fcmesidir. \u00d6rne\u011fin, oturmu\u015f bir&nbsp;<strong>damb\u0131l<\/strong>&nbsp;omuz presi i\u00e7in, belirli bir a\u011f\u0131rl\u0131k kullanarak 10 ila 12 rep&#8217;lik iki set yapars\u0131n\u0131z. \u00dc\u00e7\u00fcnc\u00fc setiniz i\u00e7in, ayn\u0131 a\u011f\u0131rl\u0131kla ba\u015flar ve yapabilece\u011finiz kadar \u00e7ok rep yapars\u0131n\u0131z, sonra &#8220;d\u00fc\u015fersiniz&#8221; veya a\u011f\u0131rl\u0131\u011f\u0131 azalt\u0131r ve ba\u015far\u0131s\u0131z olursunuz ve sonra a\u011f\u0131rl\u0131\u011f\u0131 bir kez daha d\u00fc\u015f\u00fcr\u00fcr ve art\u0131k a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131ramayana kadar temsil edersiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Damla Setinin Faydalar\u0131 Nelerdir?<\/h3>\n\n\n\n<p>&#8220;Damla setleri, kas b\u00fcy\u00fcmesi ve ya\u011f kayb\u0131 amac\u0131yla iyi tekni\u011fi korurken antrenman hacmini art\u0131rmak i\u00e7in etkilidir,&#8221; &#8220;\u00d6rne\u011fin, di\u011ferlerinden daha iyi olan baz\u0131 egzersizler vard\u0131r. \u00d6rne\u011fin \u00e7\u00f6melmeler ve bacak uzant\u0131lar\u0131. Muhtemelen bacak uzant\u0131lar\u0131 eklemektense, ancak kald\u0131rabilece\u011finiz t\u00fcm \u00e7\u00f6melmeleri yapmamaktansa, \u00e7\u00f6melme setlerini eklemek daha iyidir. Ayn\u0131 \u015fey bench press vs. bench flye i\u00e7in de ge\u00e7erli.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Her Antrenmanda Damla Setleri Yapabilir misiniz?<\/h3>\n\n\n\n<p>K\u0131sa cevap evet &#8211; ama muhtemelen gerek yok. Haftada sadece birka\u00e7 kez a\u011f\u0131rl\u0131klarla antrenman yap\u0131yorsan\u0131z, \u00f6nemli hareketlerin hacmini en \u00fcst d\u00fczeye \u00e7\u0131karmak d\u00fc\u015f\u00fck frekansl\u0131 e\u011fitimde kritik oldu\u011fundan, her antrenman yapt\u0131\u011f\u0131n\u0131zda d\u00fc\u015fme setleri yapabilirsiniz.<\/p>\n\n\n\n<p>Ancak, haftan\u0131n \u00e7o\u011fu g\u00fcn\u00fcn\u00fc kald\u0131r\u0131rsan\u0131z, daha hafif g\u00fcnlerinizde damla setlerinden ka\u00e7\u0131nmak isteyeceksiniz. &#8220;Daha zorlu e\u011fitim g\u00fcnleri i\u00e7in toparlanmaya odaklanmak ve bir s\u00fcr\u00fc d\u00fc\u015fme seti ay\u0131rmak daha iyidir.&#8221; &#8220;Hafif g\u00fcnlerde d\u00fc\u015f\u00fcrme setleri yapacaksan\u0131z, muhtemelen genel hacme eklemek yerine hacmi ve e\u011fitim uyaran\u0131n\u0131 daha da azaltmak i\u00e7in bir \u00e7al\u0131\u015fma setinin yerine yap\u0131lmal\u0131d\u0131r.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">B\u0131rakma Seti Nas\u0131l Yap<\/h3>\n\n\n\n<p>Bir damla k\u00fcmesinden \u00e7al\u0131\u015fma k\u00fcmeleri kadar \u00e7ok b\u0131rakma k\u00fcmesine kadar her yerde yapabilirsiniz &#8211; bu sadece bu egzersizle ne kadar e\u011fitim hacmi zorlamaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131za ba\u011fl\u0131d\u0131r. &#8220;E\u011fitimde y\u00fcksek de\u011ferli b\u00fcy\u00fck bir bile\u015fik hareket i\u00e7in &#8211; \u00e7\u00f6melmeler, deadliftler, tezgahlar, lat \u00e7ekmeler veya barfiksler gibi &#8211; asans\u00f6r\u00fcn g\u00fcn i\u00e7in birincil odak noktas\u0131 oldu\u011funu d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczde, birden fazla damla seti yapmaya de\u011fer olabilir.&#8221; .<\/p>\n\n\n\n<p>Amac\u0131n\u0131z kas b\u00fcy\u00fcmesini ve ya\u011f kayb\u0131 uyaran\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmaksa, a\u011f\u0131rl\u0131\u011f\u0131 y\u00fczde 8 ila 15 oran\u0131nda azalt\u0131n ve \u00f6nceki daha a\u011f\u0131r setlerden gelen temsilcileri e\u015fle\u015ftirmeye devam edin ve hatta temsilcileri set ba\u015f\u0131na m\u00fctevaz\u0131 bir miktar art\u0131r\u0131n.<\/p>\n\n\n\n<p>Daha yeni bir kald\u0131r\u0131c\u0131ysan\u0131z ve amac\u0131n\u0131z kas g\u00fcc\u00fcn\u00fc art\u0131rmak veya daha az zorlu bir a\u011f\u0131rl\u0131kta daha yeni bir hareket \u00f6\u011frenmek i\u00e7in daha fazla f\u0131rsat sa\u011flamaksa, \u00e7al\u0131\u015fma a\u011f\u0131rl\u0131\u011f\u0131ndan daha b\u00fcy\u00fck bir a\u011f\u0131rl\u0131k d\u00fc\u015f\u00fc\u015f\u00fc \u00f6nerir. &#8220;A\u011f\u0131rl\u0131\u011f\u0131 y\u00fczde 20 ila 40 oran\u0131nda azaltmak harika&#8221;. &#8220;Ayn\u0131 say\u0131da temsilciyi tamamlay\u0131n, ancak muhtemelen daha y\u00fcksek a\u011f\u0131rl\u0131ktaki \u00e7al\u0131\u015fma setlerinde tamamlanandan daha fazla de\u011fil.&#8221;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Superset Nedir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Superset-Dumbbells-STACK.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bir \u00fcst k\u00fcme, ayn\u0131&nbsp;<strong>bodypart&nbsp;<\/strong>veya kar\u015f\u0131t kas gruplar\u0131n\u0131 \u00e7al\u0131\u015fan iki veya \u00fc\u00e7 hareketin birle\u015fimidir &#8211; anahtar, egzersizlerin arada dinlenme olmadan arka arkaya yap\u0131lmas\u0131d\u0131r. Tipik s\u00fcper k\u00fcmelere \u00f6rnek olarak, s\u0131rt ve g\u00f6\u011f\u00fcs i\u00e7in \u015f\u0131navl\u0131 oturmu\u015f bir s\u0131ra ve omuzlar i\u00e7in oturmu\u015f yanal kald\u0131rmal\u0131 bir ba\u015f \u00fcst\u00fc presi verilebilir. S\u00fcper k\u00fcmeler aras\u0131nda, sadece iyile\u015fmek ve nefes almak i\u00e7in yeterince uzun s\u00fcre dinlenirsiniz, sonra tekrar vurursunuz. Bu, zamandan tasarruf etmenizi, ya\u011f yakman\u0131z\u0131 ve metabolizman\u0131z\u0131 sivrinize yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Supersets Nelere \u0130yi Geldi?<\/h3>\n\n\n\n<p>\u00dcst k\u00fcmeler iki birincil amaca hizmet eder. &#8220;\u0130lk olarak, genellikle daha k\u00fc\u00e7\u00fck bir kas grubunu daha b\u00fcy\u00fck bir kas grubunun yard\u0131m\u0131 alt\u0131nda daha fazla yorgunluk ve kas hasar\u0131na s\u00fcr\u00fcklemek i\u00e7in kullan\u0131l\u0131rlar.&#8221; . &#8220;\u0130zolasyon hareketlerinde ba\u015far\u0131s\u0131zl\u0131\u011fa h\u0131zl\u0131 bir \u015fekilde ula\u015fan&nbsp;<strong>kaslar\u0131n hipertrofisini<\/strong>&nbsp;uyarman\u0131n ve bunlar\u0131 geni\u015f bir hareket yelpazesinde ve de\u011fi\u015fen a\u00e7\u0131larda \u00e7al\u0131\u015ft\u0131rman\u0131n harika bir yoludur.&#8221;<\/p>\n\n\n\n<p>\u0130kincisi, zaman i\u00e7in \u00e7\u0131t\u0131rdayan herkes i\u00e7in harikad\u0131rlar, \u00e7\u00fcnk\u00fc bir kas grubunda lokal yorgunluk mevcut olsa da, ba\u015fka bir kas grubu (genellikle paz\u0131 ve triseps gibi rakip grup) biraz i\u015f alabilir. Bu y\u00fczden s\u00fcper setleri spor salonundaki toplam dinlenme s\u00fcresini yar\u0131ya indirmenin bir yolu olarak d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n\n\n\n<p>\u00d6te yandan, g\u00fcc\u00fc en \u00fcst d\u00fczeye \u00e7\u0131karmak hedefinizse, daha uzun dinlenme s\u00fcreleri ve lokal kas gruplar\u0131 i\u00e7in daha fazla iyile\u015fme daha iyi bir yakla\u015f\u0131m olabilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bir Superset Nas\u0131l Yap\u0131l\u0131r<\/h3>\n\n\n\n<p>Daha k\u00fc\u00e7\u00fck kas gruplar\u0131n\u0131 yorgunlu\u011fa s\u00fcr\u00fcklemek istiyorsan\u0131z, 10 ila 15 bir \u00fcst k\u00fcme i\u00e7indeki her egzersiz i\u00e7in harika bir hedeftir. &#8220;Bunu zaman\u0131n\u0131z k\u0131s\u0131tl\u0131 oldu\u011fu i\u00e7in yap\u0131yorsan\u0131z, bu teknik spor salonundaki herhangi bir set zaman\u0131 temsilcisi \u015femas\u0131 i\u00e7in kullan\u0131labilir &#8211; set ba\u015f\u0131na \u00fc\u00e7 ila 15 rep&#8217;lik setlerden,&#8221; diyor. &#8220;Set ba\u015f\u0131na 15&#8217;ten \u00e7ok daha y\u00fckse\u011fe \u00e7\u0131kmak, genel olarak ger\u00e7ekten zaman kazand\u0131ran olmas\u0131 i\u00e7in kardiyovask\u00fcler talebe \u00e7ok fazla y\u00fck bindirebilir.&#8221;<\/p>\n\n\n\n<p>Bir \u00fcst k\u00fcmenin iyi bir \u00f6rne\u011fi kafatas\u0131 k\u0131r\u0131nt\u0131lar\u0131d\u0131r: 10 reps deneyin (veya ba\u015far\u0131s\u0131zl\u0131ktan kabaca iki ila \u00fc\u00e7 reps i\u00e7in) ve daha sonra herhangi bir mola vermeden, ba\u015far\u0131s\u0131zl\u0131ktan iki ila \u00fc\u00e7 reps&#8217;e kadar ayn\u0131 a\u011f\u0131rl\u0131kta bir yak\u0131n kavramal\u0131 tezgah presine ge\u00e7i\u015f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dev Set Nedir?<\/h2>\n\n\n\n<p>Dev bir set, bir bodypart i\u00e7in birbiri ard\u0131na ger\u00e7ekle\u015ftirilen ve arada \u00e7ok az dinlenme olmayan \u00fc\u00e7 veya daha fazla hareket i\u00e7eren bir devredir. \u00d6rne\u011fin, bir tepeg\u00f6z presi, yanal bir y\u00fckseltme, arkadan kald\u0131rma ve omuzlar i\u00e7in dik bir s\u0131ra yapabilirsiniz &#8211; ard\u0131ndan nefesinizi tutup tekrarlamak i\u00e7in birka\u00e7 dakika dinlenebilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dev Bir Setin Faydalar\u0131 Nelerdir?<\/h3>\n\n\n\n<p>Dev setler, bir kas grubunu a\u015f\u0131r\u0131 y\u00fckleyerek ve ya\u011f yakmak ve kardiyorespiratuar yan\u0131t\u0131 art\u0131rmak i\u00e7in s\u0131n\u0131r\u0131na kadar zorlayarak antrenman\u0131n yo\u011funlu\u011funu artt\u0131r\u0131r.<\/p>\n\n\n\n<p>&#8220;Dev setler s\u00fcper k\u00fcmelerden sadece minimum derecede daha etkilidir,&#8221; diye a\u00e7\u0131kl\u0131yor ve hipertrofi uyaran\u0131n\u0131n mutlak maksimize edilmesi isteyen daha ileri d\u00fczey kursiyerler i\u00e7in muhtemelen en zorlu seanslar i\u00e7in daha iyi ayr\u0131ld\u0131\u011f\u0131n\u0131 da ekliyor. &#8220;Dev setler, do\u011fru yap\u0131l\u0131rsa s\u00fcper setlerle ayn\u0131 faydalar\u0131 sunar, ancak dev setleri yanl\u0131\u015f yapman\u0131n ve e\u011fitimin etkinli\u011fini tehlikeye atman\u0131n daha fazla yolu vard\u0131r &#8211; esasen, e\u011fitimi daha etkili hipertrofi e\u011fitimi veya daha fazla zaman verimli g\u00fc\u00e7 ve hipertrofi e\u011fitimi yerine&nbsp;<strong>kardiyo<\/strong>&nbsp;ve devre e\u011fitimine d\u00f6n\u00fc\u015ft\u00fcrmek.&#8221;<\/p>\n\n\n\n<p>G\u00fc\u00e7 antrenman\u0131n\u0131n herhangi bir a\u015famas\u0131nda dev setleri \u00f6nermez, \u00e7\u00fcnk\u00fc sadece hipertrofi e\u011fitimi i\u00e7in ger\u00e7ekten iyidirler (y\u00fckleme yo\u011funlu\u011fu \u00fc\u00e7\u00fcnc\u00fc egzersizin en acemi egzersizciler hari\u00e7 herkese herhangi bir g\u00fc\u00e7 yarar\u0131 sa\u011flamas\u0131 i\u00e7in yeterince y\u00fcksek olamaz). &#8220;Ve acemi egzersizcilerin dev setler yapmalar\u0131na gerek yok, \u00e7\u00fcnk\u00fc daha az yorgun devletler alt\u0131nda hareket tekniklerini geli\u015ftirmekten yararlanacaklar ve daha basit, daha geleneksel e\u011fitim modellerine g\u00fczel yan\u0131t veriyorlar.&#8221; diyor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dev Bir Set Nas\u0131l Yap\u0131l\u0131r<\/h3>\n\n\n\n<p>Dev bir k\u00fcme genellikle bir dizi \u00fc\u00e7 veya daha fazla al\u0131\u015ft\u0131rmad\u0131r. &#8220;Ancak \u00fc\u00e7ten fazlas\u0131n\u0131 yapmaman\u0131z\u0131 tavsiye ederim.&#8221; diyor. &#8220;Birincisi, bunu yapman\u0131n zaman kazand\u0131ran yarar\u0131 s\u0131n\u0131rl\u0131 oldu\u011fu i\u00e7in &#8211; kurulum ve y\u0131rt\u0131lma verimsizli\u011fi nedeniyle &#8211; ama daha da \u00f6nemlisi, \u00fcst \u00fcste \u00fc\u00e7ten fazlas\u0131n\u0131 yapmak i\u00e7in kardiyo fitness d\u0131\u015f\u0131nda antrenmanlar\u0131na \u00e7ok fazla fayda sa\u011flamad\u0131\u011f\u0131 i\u00e7in.&#8221;<\/p>\n\n\n\n<p>\u00d6rne\u011fin, glute b\u00fcy\u00fcmesi, g\u00f6\u011f\u00fcs y\u00fcksekli\u011finde glute k\u00f6pr\u00fcleri, ard\u0131ndan halter y\u00fcr\u00fcy\u00fc\u015f\u00fc veya ters akci\u011ferler arayan biri i\u00e7in, ard\u0131ndan geleneksel veya sert bacakl\u0131 deadliftler, glutes&#8217;i \u00f6nce yorgunluk \u00f6ncesi egzersiz olarak bir izolasyon hareketiyle \u00e7eki\u00e7ler ve daha sonra genel olarak daha az yorgun olacak d\u00f6rtl\u00fc, hamstrings ve alt s\u0131rt yard\u0131m\u0131yla kullanmaya devam eder.<\/p>\n\n\n\n<p>Her egzersiz i\u00e7in 10&#8217;dan fazla temsilci seti ideal olacakt\u0131r. &#8220;Buradaki kardiyo talebi b\u00fcy\u00fck olacak, bu y\u00fczden bu dev setlerden \u00fc\u00e7ten fazlas\u0131n\u0131 tek bir seansta yapmay\u0131 beklemeyin,&#8221; .<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diren\u00e7 egzersizlerinizi yo\u011funla\u015ft\u0131rmak i\u00e7in bu tekniklerle dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131n, ya\u011f kayb\u0131n\u0131 art\u0131r\u0131n ve platolar\u0131 kald\u0131r\u0131ma tekmeleyin. Egzersiz rutininizi sarsmak istiyorsan\u0131z, repertuar\u0131n\u0131za 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