{"id":15248,"date":"2023-03-03T18:00:31","date_gmt":"2023-03-03T18:00:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15248"},"modified":"2023-03-03T18:00:42","modified_gmt":"2023-03-03T18:00:42","slug":"what-is-split-training-and-is-it-better-than-full-body-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-split-training-and-is-it-better-than-full-body-training\/","title":{"rendered":"SPLIT E\u011eITIMI NEDIR (VE TAM V\u00dcCUT E\u011eITIMINDEN DAHA MI \u0130YI?)"},"content":{"rendered":"\n

Spor salonuna \u00e7\u0131kt\u0131ysan\u0131z ve birinin squat raf\u0131nda instagram’\u0131n\u0131 izlediyseniz, b\u00fcy\u00fck olas\u0131l\u0131kla #legday kullan\u0131yorlar. G\u00f6zlerinizi devirebilirken (\u00f6zellikle raf\u0131 i\u015fgal ediyorlarsa),<\/em>v\u00fccut geli\u015ftirmede mega pop\u00fcler olan bu t\u00fcr bir e\u011fitimin bir ad\u0131 vard\u0131r: b\u00f6l\u00fcnm\u00fc\u015f e\u011fitim.<\/p>\n\n\n\n

Hay\u0131r, Simone Biles tarz\u0131 bir b\u00f6l\u00fcnme i\u00e7in yapman gereken i\u015ften bahsetmiyoruz. “B\u00f6l\u00fcnm\u00fc\u015fe\u011fitim,<\/strong> Arnold Schwarzenegger’in saman g\u00fcn\u00fcne geri d\u00f6nen bir g\u00fc\u00e7 antrenman\u0131 metodolojisidir,” diyor Grayson Wickham, DPT, CSCS ve Movement Vault’un<\/strong>kurucusu. “Hafta boyunca egzersizleriniz kas gruplar\u0131 veya v\u00fccut k\u0131sm\u0131 taraf\u0131ndan par\u00e7aland\u0131\u011f\u0131nda olur.”<\/p>\n\n\n\n

Bireysel kas gruplar\u0131na honlaman\u0131n s\u00f6zde faydalar\u0131, artan kas k\u00fctlesinden<\/a> <\/strong>artm\u0131\u015f kalori yak\u0131mine kadar<\/strong><\/a>her \u015feyi i\u00e7erir. Ama bu t\u00fcr e\u011fitimleri bu kadar \u00f6zel k\u0131lan ne? Ve tam v\u00fccut e\u011fitiminden daha m\u0131 iyi? Uzmanlardan \u00f6\u011frenmelerini istedik.<\/p>\n\n\n\n

B\u00f6l\u00fcnm\u00fc\u015f e\u011fitim nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

B\u00f6l\u00fcnm\u00fc\u015f v\u00fccut e\u011fitimi, antrenman\u0131n\u0131za bir haftal\u0131k veya bir ayl\u0131k bak\u0131\u015f a\u00e7\u0131s\u0131ndan bakar. Egzersizin her g\u00fcn\u00fc genellikle bir “birincil odak” (bacaklar, s\u0131rt, omuzlar, g\u00f6\u011f\u00fcs gibi) ve “ikincil odak” (abs, triseps ve paz\u0131 gibi) olarak ayr\u0131l\u0131r.<\/p>\n\n\n\n

Wickham, “E\u011fitimi en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in, a\u015f\u0131r\u0131 antrenman veya yaralanmay\u0131 \u00f6nlemek i\u00e7in her g\u00fcn v\u00fccudun hangi b\u00f6lgelerine odaklanmak istedi\u011finizi sistematik olarak ay\u0131rman\u0131z gerekir” diyor. Kaslar\u0131n\u0131za yeterince mola vermezseniz (onarmak ve g\u00fc\u00e7lenerek b\u00fcy\u00fcmek i\u00e7in yakla\u015f\u0131k 48<\/a> ila 72 saat),<\/a> onlara d\u00fczg\u00fcn bir \u015fekilde iyile\u015fmeleri i\u00e7in yeterli zaman vermezsiniz. Wickham, “B\u00f6l\u00fcnm\u00fc\u015f e\u011fitim -do\u011fru yap\u0131ld\u0131\u011f\u0131nda- tam da bunu yap\u0131yor”, diyor.<\/p>\n\n\n\n

Bunu yapman gerekiyor mu?<\/h3>\n\n\n\n

Asfalt Ye\u015fili<\/a> usta e\u011fitmeni Art Koharian, CSCS, haftada be\u015f ila alt\u0131 kez spor yapmak i\u00e7in zaman\u0131 olan sporcular i\u00e7in en iyisi oldu\u011funu s\u00f6yl\u00fcyor, \u00e7\u00fcnk\u00fc y\u00fcr\u00fctme ve planlama zaman al\u0131yor. Koharian, “Yeni ba\u015flayanlar ve hatta orta veya e\u011flence ama\u00e7l\u0131 egzersiz yapanlar i\u00e7in tavsiye etmem, \u00e7\u00fcnk\u00fc b\u00f6l\u00fcnm\u00fc\u015f v\u00fccut e\u011fitiminin faydalar\u0131n\u0131 elde etmek i\u00e7in \u00e7al\u0131\u015fmaya koyamayacaklar.” diyor.<\/p>\n\n\n\n

Kendinizi “hevesli bir egzersizci”, “sporcu” veya “v\u00fccut geli\u015ftirmeci” olarak s\u0131n\u0131fland\u0131r\u0131rsan\u0131z, bu t\u00fcr bir e\u011fitim program\u0131 sizin i\u00e7in olabilir. \u0130ster spor salonu acemisi ister uzun s\u00fcredir kald\u0131r\u0131c\u0131 olun, sertifikal\u0131 bir e\u011fitmen ihtiya\u00e7lar\u0131n\u0131z\u0131 ve hedeflerinizi g\u00f6z \u00f6n\u00fcnde bulundurarak bir program olu\u015fturman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

Peki bu ger\u00e7ekte neye benziyor?<\/h3>\n\n\n\n

Tone House<\/a> e\u011fitim m\u00fcd\u00fcr\u00fc Zack Daley, CPT, b\u00f6l\u00fcnm\u00fc\u015f antrenman program\u0131n\u0131 a\u015fa\u011f\u0131da bizimle payla\u015f\u0131yor:<\/p>\n\n\n\n

1. G\u00fcn: G\u00f6\u011f\u00fcs ve Triceps<\/strong> \u00d6rnekler:g\u00f6\u011f\u00fcs presi, e\u011fimli g\u00f6\u011f\u00fcs presi, g\u00f6\u011f\u00fcs sinekleri, triseps uzant\u0131lar\u0131, triseps pull-downs.<\/p>\n\n\n\n

2. G\u00fcn: S\u0131rt ve Paz\u0131lar<\/strong> \u00d6rnekler: barfiksler, s\u0131ralar, b\u00fck\u00fclm\u00fc\u015f s\u0131ralar, arka delt sinekleri, paz\u0131 bukleleri.<\/p>\n\n\n\n

3. G\u00fcn: Bacaklar ve Abs<\/strong> \u00d6rnekler: \u00e7\u00f6melmeler, akci\u011ferler, deadliftler, as\u0131l\u0131 bacak zamlar\u0131, kablo \u00e7\u0131t\u0131rt\u0131lar\u0131.<\/p>\n\n\n\n

4. G\u00fcn: Omuzlar ve Triceps<\/strong> \u00d6rnekler: Omuz presi, yanal ve \u00f6n delt y\u00fckselticiler, kafatas\u0131 k\u0131r\u0131c\u0131lar.<\/p>\n\n\n\n

5. G\u00fcn: Paz\u0131lar ve Triseps<\/strong> \u00d6rnekler: paz\u0131 bukleleri, \u00e7eki\u00e7 bukleleri, triseps dipleri, triceps kickback’leri.<\/p>\n\n\n\n

G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, Daley’in program\u0131 \u00fcst bedene \u00f6ncelik veriyor, ama hedeflerinize ba\u011fl\u0131 olarak, sizinki bacaklara \u00f6ncelik verebilir. That’s why\u2014beginner or advanced\u2014 if you’re going to train this way, your program should be in alignment with your fitness goals, says Katherine (KG) Gundling, CF-L1 trainer at \u202aICE NYC<\/a>.\u202c “Split training requires a lot of smart planning and programming by an expert.<\/p>\n\n\n\n

Hepsini yapamaz m\u0131y\u0131z?<\/h3>\n\n\n\n

Koharian, “Tam v\u00fccut e\u011fitimi, ayn\u0131 egzersiz s\u0131ras\u0131nda bir noktada t\u00fcm v\u00fccudu (bacaklar, kol, g\u00f6\u011f\u00fcs, \u00e7ekirdek) e\u011fitti\u011finiz zamand\u0131r”, diyor. Genellikle, acemi kamplar\u0131 ve HIIT s\u0131n\u0131flar\u0131 tam v\u00fccutludur. Antrenman\u0131n\u0131z s\u0131ras\u0131nda t\u00fcm spor salonu makinelerini tad\u0131yorsan\u0131z, bu da<\/em> tam v\u00fccut olarak kabul edilir. Rutinlerinde \u00e7e\u015fitlilik ve \u00f6zelle\u015ftirme arayan insanlar i\u00e7in harika olan tek, evrensel olarak kabul edilen tam v\u00fccut egzersizi yoktur.<\/p>\n\n\n\n

Kurucu Ayna e\u011fitmeni Gerren Liles, CPT, tam v\u00fccut e\u011fitimini “fonksiyonel e\u011fitim” olarak d\u00fc\u015f\u00fcnmeyi sever. Bunun nedeni, \u00e7o\u011fu tam v\u00fccut rutini, \u00e7ok y\u00f6nl\u00fc bir atlet olu\u015fturmak i\u00e7in birlikte \u00e7al\u0131\u015fan bir g\u00fc\u00e7, dayan\u0131kl\u0131l\u0131k, hareketlilik ve \u00e7eviklik bile\u015feni i\u00e7ermesidir. Liles, “Tam v\u00fccut e\u011fitimi, \u00e7o\u011fu insan i\u00e7in b\u00f6l\u00fcnm\u00fc\u015f e\u011fitimden \u00e7ok ger\u00e7ek hayattaki deneyimlere aktar\u0131labilir”, diyor.<\/p>\n\n\n\n

Av m\u0131? Haftan\u0131n yedi g\u00fcn\u00fc (hatta be\u015f veya alt\u0131 g\u00fcn) tam v\u00fccut egzersizi i\u00e7in spor salonuna ger\u00e7ekten y\u00fcr\u00fcyebiliyorsan\u0131z (\u00f6rne\u011fin,<\/em>s\u00fcr\u00fcnebiliyorsan\u0131z), muhtemelen yanl\u0131\u015f yap\u0131yorsunuz demektir.<\/p>\n\n\n\n

Koharian, “Tam v\u00fccut e\u011fitimi v\u00fccudunuzdaki t\u00fcm kaslara \u00e7arp\u0131yor ve kardiyo kazan\u0131mlar\u0131n\u0131 ve kas b\u00fcy\u00fcmesini te\u015fvik etmek i\u00e7in bunlar\u0131 yeterince strese sokup \u00e7al\u0131\u015f\u0131yor” diyor. \u00c7eviri: \u0130ki g\u00fcn \u00fcst \u00fcste tam v\u00fccut egzersizi yap\u0131yorsan\u0131z, muhtemelen bir g\u00fcn \u00f6ncekiyle ayn\u0131 kas gruplar\u0131n\u0131 \u00e7al\u0131\u015f\u0131yorsunuz demektir. Ve ger\u00e7ek \u015fu ki, do\u011fru d\u00fczg\u00fcn iyile\u015fememi\u015fsin.<\/p>\n\n\n\n

Peki daha iyi ne var? Y\u0131llard\u0131r devam eden bir tart\u0131\u015fma.<\/h3>\n\n\n\n

Neredeyse ate\u015fli bir ba\u011fl\u0131l\u0131kla bir taraf\u0131 di\u011fer tarafa savunacak baz\u0131 insanlar olsa da, \u00e7o\u011fu antren\u00f6r her iki antrenman stilinin de \u00e7ok y\u00f6nl\u00fc, sa\u011fl\u0131kl\u0131 bir egzersiz rutininin bir par\u00e7as\u0131 olabilece\u011fini kabul ediyor.<\/p>\n\n\n\n

Bu y\u00fczden as\u0131l soru genel olarak hangisi daha iyi de\u011fil, ancak zaman\u0131n\u0131z, hedefleriniz ve mevcut fitness seviyeniz g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda \u015fu anda<\/em> sizin i\u00e7in en iyi olan soru. A\u015fa\u011f\u0131daki d\u00f6rt k\u0131lavuz, hangi e\u011fitim y\u00f6nteminin sizin i\u00e7in daha iyi oldu\u011funa karar vermenize yard\u0131mc\u0131 olabilir:<\/p>\n\n\n\n

Egzersizde Yeniyseniz: Tam V\u00fccut<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Gundling, “Tipik olarak tam v\u00fccut rutindir, genel dengeyi, v\u00fccut fark\u0131ndal\u0131\u011f\u0131n\u0131 ve zindeli\u011fi geli\u015ftirmeye ba\u015flaman\u0131n en iyi yoludur, b\u00f6l\u00fcnm\u00fc\u015f e\u011fitim ise bu temel \u00fczerine in\u015fa etmenin bir yoludur,” diyor.<\/p>\n\n\n\n

#Gains i\u00e7in: Split<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

“Amac\u0131n\u0131z kas kazanmaksa, b\u00f6l\u00fcnm\u00fc\u015f antrenman\u0131 se\u00e7in. Belirli bir fizi\u011fi olu\u015fturmak i\u00e7in kaslar\u0131 hedeflemenin ve \u015fekillendirmenin etkili bir yoludur,” diyor Liles. Ancak, amac\u0131n\u0131z sadece genel sa\u011fl\u0131k i\u015faretlerinizi iyile\u015ftirmekse veya sadece g\u00fc\u00e7 antrenman\u0131 i\u015fine ge\u00e7i\u015f yap\u0131yorsan\u0131z, bunun yerine tam v\u00fccut tren.<\/p>\n\n\n\n

Zaman\u0131n\u0131z K\u0131s\u0131tl\u0131ysa: Tam V\u00fccut<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

E\u011fer bir ton vaktin yoksa, t\u00fcm v\u00fccut kazan\u0131r. “B\u00f6l\u00fcnm\u00fc\u015f e\u011fitim, haftada be\u015f g\u00fcn iyi bir s\u00fcre boyunca s\u00fcrekli olarak \u00e7al\u0131\u015fabileceklerini bilen<\/em> herkes i\u00e7in harika bir se\u00e7enektir. Haftada sadece iki veya \u00fc\u00e7 g\u00fcn spor yapabilirseniz veya zamanla s\u0131n\u0131rl\u0131ysan\u0131z, tam v\u00fccut zaman\u0131n\u0131z\u0131 daha iyi kullan\u0131r”, diyor sertifikal\u0131 profesyonel sporcu g\u00fcc\u00fc ve kondisyon antren\u00f6r\u00fc. Tek yapman\u0131z gereken h\u0131zl\u0131 bir HIIT egzersizi , temsilciler hakk\u0131nda endi\u015felenmeden veya setler aras\u0131nda dinlenmeden.<\/p>\n\n\n\n

Yaraland\u0131ysan\u0131z: B\u00f6l\u00fcn<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Evet, bir e\u011fitmenin yard\u0131m\u0131yla tam v\u00fccut s\u0131n\u0131f\u0131nda bir yaralanma \u00fczerinde \u00e7al\u0131\u015fabilirsiniz, ancak biraz finagling gerekebilir. E\u011fer sakatl\u0131ktan d\u00f6n\u00fcyorsan\u0131z ya da Sumner’\u0131n deyimiyle “geciken v\u00fccut par\u00e7as\u0131” varsa, b\u00f6l\u00fcnm\u00fc\u015f tren. “B\u00f6l\u00fcnm\u00fc\u015f bir antrenman program\u0131, bir yaralanma etraf\u0131nda antrenmann\u0131za veya \u00f6zellikle zay\u0131f bir kas grubunu e\u011fitmenize yard\u0131mc\u0131 olabilir,” diyor.<\/p>\n","protected":false},"excerpt":{"rendered":"

Spor salonuna \u00e7\u0131kt\u0131ysan\u0131z ve birinin squat raf\u0131nda instagram’\u0131n\u0131 izlediyseniz, b\u00fcy\u00fck olas\u0131l\u0131kla #legday kullan\u0131yorlar. G\u00f6zlerinizi devirebilirken (\u00f6zellikle raf\u0131 i\u015fgal ediyorlarsa),v\u00fccut geli\u015ftirmede mega […]<\/p>\n","protected":false},"author":2,"featured_media":15249,"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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