{"id":15978,"date":"2024-08-23T00:00:37","date_gmt":"2024-08-23T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15978"},"modified":"2024-08-23T14:54:21","modified_gmt":"2024-08-23T14:54:21","slug":"increase-your-arm-strength-by-adding-21s-to-your-bicep-routine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/increase-your-arm-strength-by-adding-21s-to-your-bicep-routine\/","title":{"rendered":"PAZI RUTININIZE 21&#8217;LER EKLEYEREK KOL G\u00dcC\u00dcN\u00dcZ\u00dc ARTIRIN"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Bu katil paz\u0131 hareketiyle daha b\u00fcy\u00fck bir kol top\u00e7usu olu\u015fturun.<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"Dumbbell-Biceps-Curl-Arm-Exercise\"\/><\/figure>\n\n\n\n<p><strong>Paz\u0131lar\u0131n\u0131z\u0131n&nbsp;<\/strong>tam potansiyellerine ula\u015fmas\u0131na ger\u00e7ekten izin vermek i\u00e7in paz\u0131lar\u0131n\u0131z\u0131n rutinine 21&#8217;ler eklemeye ba\u015flaman\u0131z gerekebilir. &#8220;21&#8221; say\u0131s\u0131, tek bir k\u00fcmede yapt\u0131\u011f\u0131n\u0131z toplam temsilci say\u0131s\u0131n\u0131 ifade eder. Bununla birlikte, bu \u00f6zel &#8220;21&#8221;, sonu\u00e7ta t\u00fcm paz\u0131y\u0131 hedefleyen \u00fc\u00e7 7-rep segmentine ayr\u0131lm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p><strong>1<sup>st<\/sup>&nbsp;7 Temsilci<\/strong>: \u0130lk yedi rep i\u00e7in, hareketin alt\u0131ndan yar\u0131 noktaya kadar gidin (kollar\u0131n\u0131z 90 derecelik bir a\u00e7\u0131yla ve elleriniz dirsek seviyesinde).<\/p>\n\n\n\n<p><strong>2<sup>Nd<\/sup>&nbsp;7 Temsilci<\/strong>: Yar\u0131 noktadan paz\u0131 k\u0131vr\u0131lmas\u0131n\u0131n tepesine kadar gidin (eller omuz hizas\u0131na yak\u0131n).<\/p>\n\n\n\n<p><strong>3<sup>Rd<\/sup>&nbsp;7 Temsilci<\/strong>: Hareketin alt\u0131ndan ba\u015flay\u0131n ve t\u00fcm yol boyunca tam bir hareket yelpazesini tamamlay\u0131n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">21S NASIL YAPILIR?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0504\/5357\/7879\/files\/bicep-curl.jpg?v=1604482970\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Dik durun ve el alt\u0131ndan kavramal\u0131 bir halter al\u0131n.<\/li><li>Ellerinizi omuz geni\u015fli\u011finde birbirinden ay\u0131r\u0131n ve kollar\u0131n\u0131z\u0131n yere do\u011fru sarkmas\u0131na izin verin.<\/li><li>Dirseklerinizi v\u00fccudunuzun yanlar\u0131na s\u0131k\u0131ca s\u0131k\u0131\u015ft\u0131r\u0131n.<\/li><li>Dirse\u011finize 90 derecelik bir a\u00e7\u0131 yapana kadar yukar\u0131 do\u011fru k\u0131vr\u0131l\u0131n.<\/li><li>Kollar\u0131n\u0131z\u0131 tam uzatmaya geri d\u00f6nd\u00fcr ve dirse\u011finizdeki 90 derecelik a\u00e7\u0131ya ula\u015fan alt\u0131 bukleyi daha tekrarlay\u0131n.<\/li><li>\u015eimdi, dirsek pozisyonundaki 90 dereceye kadar, halter omzunuzdan bir ila iki in\u00e7 uzakta olana kadar a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 k\u0131v\u0131r\u0131n.<\/li><li>A\u011f\u0131rl\u0131\u011f\u0131 tekrar 90 derece dirsek pozisyonuna 200 kat\u0131na dirse\u011fin ve alt\u0131 kez daha tekrarlay\u0131n.<\/li><li>\u015eimdi, kollar\u0131n\u0131z\u0131n tam uzatmaya d\u00f6nmesine izin verin.<\/li><li>Bu sefer, kollar\u0131n\u0131z\u0131 tam uzatmadan tam uzatmaya kadar k\u0131v\u0131r\u0131n. \u00c7ubuk omzunuzdan yakla\u015f\u0131k bir ila iki in\u00e7 uzakla\u015fana kadar k\u0131vr\u0131lmaya devam edin.<\/li><li>Toplam 21 bukleyi tamamlamak i\u00e7in bu tam hareket aral\u0131\u011f\u0131nda alt\u0131 bukleyi daha tekrarlay\u0131n.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bu katil paz\u0131 hareketiyle daha b\u00fcy\u00fck bir kol top\u00e7usu olu\u015fturun. Paz\u0131lar\u0131n\u0131z\u0131n&nbsp;tam potansiyellerine ula\u015fmas\u0131na ger\u00e7ekten izin vermek i\u00e7in paz\u0131lar\u0131n\u0131z\u0131n rutinine 21&#8217;ler [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15979,"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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