Tonlama ve bina k\u00fctlesi aras\u0131ndaki fark nedir?<\/p>\n\n\n\n A\u011f\u0131rl\u0131k kald\u0131rma ile ilgili en yayg\u0131n terimlerden ikisi “tonlama” ve “kabarma”d\u0131r. Bu terimler genellikle birbirinin yerine kullan\u0131lsa da, farkl\u0131 anlamlara sahiptir ve farkl\u0131 \u015fekilde elde edilir. Tonlamak, kaslar\u0131 s\u0131k\u0131la\u015ft\u0131rarak ve onlara \u015fekil vererek v\u00fccut ya\u011f\u0131 g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc azaltmak anlam\u0131na gelir. Kabarma, kas k\u00fctlesini art\u0131rmak ve kaslar\u0131 b\u00fcy\u00fctmek anlam\u0131na gelir.<\/p>\n\n\n\n Kaslar\u0131 tonlamak normalde hafif ila orta a\u011f\u0131rl\u0131klar\u0131 ve daha y\u00fcksek tekrarlar\u0131 i\u00e7eren bir a\u011f\u0131rl\u0131k kald\u0131rma program\u0131 izleyerek elde edilir.<\/p>\n\n\n\n Tipik bir program, ki\u015finin fitness seviyesine ve toplam egzersiz say\u0131s\u0131na ba\u011fl\u0131 olarak, genellikle bir ila \u00fc\u00e7 set boyunca, bir ki\u015fi taraf\u0131ndan art arda 12 ila 15 kez kald\u0131r\u0131labilen bir a\u011f\u0131rl\u0131kla a\u011f\u0131rl\u0131k kald\u0131rma egzersizlerinden olu\u015fur. Alt\u0131 farkl\u0131 egzersizin iki ila \u00fc\u00e7 tam v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rma seans\u0131 ba\u015flamak i\u00e7in iyi bir yoldur.<\/p>\n\n\n\n Bir ki\u015finin kalori bak\u0131m seviyesinin biraz alt\u0131nda sa\u011fl\u0131kl\u0131 bir diyet uygulamak “tonlu” bir g\u00f6r\u00fcn\u00fcm elde etmeye yard\u0131mc\u0131 olacakt\u0131r. (Bu, belirli bir haftada t\u00fcketti\u011finden daha fazla kalori yakmak anlam\u0131na gelir.)<\/p>\n\n\n\n Ek olarak, bir ki\u015finin hedef kalp b\u00f6lgesinde birden fazla kardiyo egzersizi yapmak, daha fazla kalori yakmaya ve kaslar\u0131 tonlamaya yard\u0131mc\u0131 olacakt\u0131r. Haftada en az \u00fc\u00e7 kez ger\u00e7ekle\u015ftirilen 20 dakikal\u0131k seanslar, tonlamaya \u00e7al\u0131\u015f\u0131rken \u00e7abalamak i\u00e7in iyi bir ba\u015flang\u0131\u00e7 hedefidir.<\/p>\n\n\n\n Kabarma, set ba\u015f\u0131na daha d\u00fc\u015f\u00fck miktarda tekrar i\u00e7in daha a\u011f\u0131r a\u011f\u0131rl\u0131klar kald\u0131r\u0131larak ger\u00e7ekle\u015ftirilir. Kabarmak i\u00e7in “a\u015f\u0131r\u0131 y\u00fckleme” sa\u011flanmal\u0131d\u0131r. Bu, kaslar\u0131 al\u0131\u015ft\u0131klar\u0131ndan daha fazla \u00e7al\u0131\u015fmak ve bir ki\u015fi g\u00fc\u00e7lendik\u00e7e i\u015f y\u00fck\u00fcn\u00fc (a\u011f\u0131rl\u0131k, setler veya temsilciler) art\u0131rmak anlam\u0131na gelir.<\/p>\n\n\n\n Kas k\u00fctlesini art\u0131rmak bir ki\u015finin tek hedefiyse, ba\u015far\u0131s\u0131zl\u0131k olu\u015fmadan \u00f6nce sadece bir ila alt\u0131 kez kald\u0131r\u0131labilecek bir a\u011f\u0131rl\u0131k kullan\u0131lmal\u0131d\u0131r. K\u00fcme ba\u015f\u0131na daha az tekrar ger\u00e7ekle\u015ftirilir, ancak ama\u00e7 ton oldu\u011fundan daha fazla egzersiz k\u00fcmesi ger\u00e7ekle\u015ftirilebilir.<\/p>\n\n\n\n Ayn\u0131 kas grubunu izole eden d\u00f6rt ila alt\u0131 set egzersiz veya birden fazla egzersiz genellikle toplu olarak yap\u0131l\u0131r. Haftada \u00fc\u00e7 ila alt\u0131 a\u011f\u0131rl\u0131k kald\u0131rma seans\u0131 genellikle kabarmak isteyen ki\u015filer taraf\u0131ndan ger\u00e7ekle\u015ftirilir ve b\u00f6l\u00fcnm\u00fc\u015f rutinler daha yayg\u0131nd\u0131r. (Bu, her g\u00fcn sadece bir g\u00fcn s\u0131rt ve paz\u0131lar, ertesi g\u00fcn g\u00f6\u011f\u00fcs ve triceps gibi belirli kas gruplar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 anlam\u0131na gelir.)<\/p>\n\n\n\n Kabarmak i\u00e7in daha a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131rman\u0131n yan\u0131 s\u0131ra, belirli diyet kurallar\u0131 uygulanmal\u0131d\u0131r. Bir ki\u015finin kas k\u00fctlesini art\u0131rmak i\u00e7in bir ki\u015finin kalori bak\u0131m seviyesinden daha y\u00fcksek miktarda kalori t\u00fcketilmelidir. Ayr\u0131ca, yeterli protein (kas\u0131n yap\u0131 ta\u015flar\u0131) yutlmal\u0131d\u0131r (v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na en az 0,8 gram).<\/p>\n\n\n\n Kardiyonun olumlu ve olumsuz faydalar\u0131, bir ki\u015finin ana hedefi kas k\u00fctlesini art\u0131rmak oldu\u011funda vard\u0131r. Kardiyo seanslar\u0131, bir ki\u015finin bir a\u011f\u0131rl\u0131k egzersizinden sonra daha h\u0131zl\u0131 iyile\u015fmesine ve v\u00fccudu laktik asitten kurtarmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n Bu nedenle, bir ki\u015fi kardiyo yapmadan ayn\u0131 kas gruplar\u0131n\u0131 daha erken ve daha zor bir \u015fekilde \u00e7al\u0131\u015ft\u0131rabilir. Kardiyonun olumsuzu, kabarmas\u0131n\u0131 zorla\u015ft\u0131rabilmesidir.<\/p>\n\n\n\n Kardiyo seanslar\u0131nda yak\u0131lan kalorileri hesaba katmak i\u00e7in daha fazla kalori t\u00fcketilmelidir. Kardiyonun olumlu faydalar\u0131n\u0131n olumsuzluklardan daha a\u011f\u0131r bast\u0131\u011f\u0131na ve her biri 20 dakikal\u0131k \u00fc\u00e7 seans yap\u0131lmas\u0131 gerekti\u011fine inan\u0131yorum. Bu esas olarak kardiyonun sa\u011fl\u0131k yararlar\u0131ndan ve en b\u00fcy\u00fck ve en \u00f6nemli kas\u0131n\u0131z olan kalbin \u00e7al\u0131\u015fmas\u0131ndan kaynaklanmaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":" Fitness ile ilgili en temel sorulardan biri: kabarma ve tonlama aras\u0131ndaki fark nedir? Cevab\u0131n bir\u00e7ok y\u00f6n\u00fc vard\u0131r ve tamamen ke\u015ffetmek […]<\/p>\n","protected":false},"author":2,"featured_media":15231,"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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<\/figure>\n\n\n\nCEVAP:<\/strong><\/h2>\n\n\n\n
TONLAMA I\u00c7IN EGZERSIZ PROGRAMLAMA<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/tacticalelitefitness.com\/wp-content\/uploads\/2020\/04\/a-successful-workout-plan-for-16-year-old-male-1024x683.jpeg\")
<\/figure>\n\n\n\nTONLAMA I\u00c7IN DIYET<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/02\/This-is-how-to-eat-for-lean-and-toned-muscle-1-750x500.jpg\")
<\/figure>\n\n\n\nNAS\u0131L TOPLU<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/relentlessgains.com\/wp-content\/uploads\/2013\/12\/bulky-bodybuilder.jpg\")
<\/figure>\n\n\n\nTOPLUMAK I\u00c7IN DIYET<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/fitnesscrest.com\/wp-content\/uploads\/2018\/01\/clean-bulking-diet.jpg\")
<\/figure>\n\n\n\nKABARMA \u0130\u00c7\u0130N KARDIYONUN ART\u0131LAR\u0131 VE EKSILERI<\/h2>\n\n\n\n
![\"\"\/](\"https:\/\/www.quickanddirtytips.com\/sites\/default\/files\/styles\/article_main_image\/public\/images\/12691\/cardio-compressor.png?itok=Gx1P0og1\")
<\/figure>\n\n\n\n