{"id":16264,"date":"2024-11-22T00:00:23","date_gmt":"2024-11-22T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16264"},"modified":"2024-11-22T17:51:55","modified_gmt":"2024-11-22T17:51:55","slug":"which-muscle-groups-can-you-combine-best","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/which-muscle-groups-can-you-combine-best\/","title":{"rendered":"EN IYI HANGI KAS GRUPLARINI BIRLE\u015eTIREBILIRSINIZ?"},"content":{"rendered":"\n<p>En kolay fitness hatalar\u0131ndan biri, antrenman oturumunuz s\u0131ras\u0131nda t\u00fcm kas gruplar\u0131n\u0131 rastgele antrenmana<strong>ba\u015flamakt\u0131r.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/legionathletics.com\/wp-content\/mfl-uploads\/2017\/07\/muscle-groups.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>En iyi sonu\u00e7 i\u00e7in, antrenman seansn\u0131zda belirli bir kas grubuna odaklanman\u0131z \u00f6nemlidir. Ayn\u0131 anda bir kas grubu \u00fczerinde \u00e7al\u0131\u015f\u0131yorsan\u0131z, bu birden fazla kas lifini etkinle\u015ftirir ve otomatik olarak birka\u00e7 kas \u00fczerinde \u00e7al\u0131\u015f\u0131rs\u0131n\u0131z. Ayr\u0131ca egzersizinizin geri kalan\u0131 i\u00e7in yeterli enerjiniz kald\u0131\u011f\u0131ndan ve t\u00fcm enerjinizi ayn\u0131 anda kullanmad\u0131\u011f\u0131n\u0131zdan emin olursunuz. Harika ve etkili bir e\u011fitim oturumu i\u00e7in ipu\u00e7lar\u0131m\u0131z\u0131 takip edin!<\/p>\n\n\n\n<p><strong>Kas gruplar\u0131 \u00fczerinde \u00e7al\u0131\u015fma<\/strong><\/p>\n\n\n\n<p>Spor salonu m\u00fcdavimlerinin yapt\u0131\u011f\u0131 en b\u00fcy\u00fck hatalardan biri, ayn\u0131 antrenman seans\u0131nda iki b\u00fcy\u00fck kas grubu e\u011fitmektir. \u00d6rne\u011fin bacak ve s\u0131rt egzersizlerini birle\u015ftirmek \u00e7ok fazla enerji gerektirir ve sinir sistemine bask\u0131 uygular. \u0130lk tur boyunca ilk kas grubunu tam olarak e\u011fitmi\u015fseniz, ikinci turda farkl\u0131 bir kas grubu i\u00e7in ayn\u0131 yo\u011funlukta bunu tekrar yapamazs\u0131n\u0131z. Bunun nedeni kas gruplar\u0131n\u0131n kendi ba\u015flar\u0131na \u00e7al\u0131\u015fmamas\u0131d\u0131r. \u00d6rne\u011fin, tezgah presleri ile, esas olarak g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z \u00fczerinde \u00e7al\u0131\u015f\u0131rs\u0131n\u0131z, ancak ayn\u0131 zamanda omuzlar\u0131n\u0131z ve trisepsleriniz \u00fczerinde \u00e7al\u0131\u015f\u0131rs\u0131n\u0131z.<\/p>\n\n\n\n<p><strong>Hangi kaslar \u00fczerinde birlikte \u00e7al\u0131\u015fmal\u0131y\u0131m?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/08\/Muscular-Bodybuilder-Lifting-Plates.jpg?quality=86&amp;strip=all\" alt=\"\"\/><\/figure>\n\n\n\n<p>B\u00fcy\u00fcmeyi en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in, her seansta sadece bir ana kas grubuna (g\u00f6\u011f\u00fcs, bacaklar veya s\u0131rt) odaklanmak en iyisidir. Egzersizinizi iki k\u00fc\u00e7\u00fck kas grubuna (paz\u0131, triseps, hamstrings, bald\u0131r, kar\u0131n kaslar\u0131 ve omuzlar) odaklanan egzersizlerle destekleyin.<\/p>\n\n\n\n<p><strong>\u00dc\u00e7 g\u00fcn boyunca kas gruplar\u0131 \u00fczerinde \u00e7al\u0131\u015f\u0131n:<\/strong><\/p>\n\n\n\n<p>Egzersizinizden en iyi \u015fekilde elde etmek ve ciddi kaslar olu\u015fturmak i\u00e7in her antrenman seans\u0131 i\u00e7in m\u00fckemmel kombinasyon a\u015fa\u011f\u0131da sunulmu\u015ftur. Bu seanslar\u0131 \u00fc\u00e7 g\u00fcne yay\u0131n, potansiyel olarak arada bir dinlenme g\u00fcn\u00fcyle.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>g\u00f6\u011f\u00fcs, omuzlar ve triseps<\/li><li>s\u0131rt, paz\u0131 ve kar\u0131n kaslar\u0131<\/li><li>hamstrings, kuadriseps, popo ve buza\u011f\u0131lar<\/li><\/ul>\n\n\n\n<p>Kemerinizin alt\u0131nda biraz deneyime sahip ger\u00e7ek bir zar zorsan\u0131z, farkl\u0131 e\u011fitim seanslar\u0131n\u0131 arka arkaya (her g\u00fcn bir tane) yapabilirsiniz. \u00dc\u00e7 antrenman\u0131 tamamlad\u0131ktan sonra en az bir dinlenme g\u00fcn\u00fc planlamak iyidir. Bu, kaslar\u0131n\u0131za iyile\u015fmek i\u00e7in zaman verir ve iki kat daha sert geri gelebilirsiniz. Bu \u015fekilde, arad\u0131\u011f\u0131n\u0131z sonuca her ad\u0131m daha yakla\u015ft\u0131\u011f\u0131n\u0131zda!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En kolay fitness hatalar\u0131ndan biri, antrenman oturumunuz s\u0131ras\u0131nda t\u00fcm kas gruplar\u0131n\u0131 rastgele antrenmanaba\u015flamakt\u0131r. En iyi sonu\u00e7 i\u00e7in, antrenman seansn\u0131zda belirli [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16265,"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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