{"id":17203,"date":"2024-03-02T15:51:56","date_gmt":"2024-03-02T15:51:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17203"},"modified":"2024-03-02T15:52:02","modified_gmt":"2024-03-02T15:52:02","slug":"guide-to-sets-reps-and-rest-time-in-strength-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/guide-to-sets-reps-and-rest-time-in-strength-training\/","title":{"rendered":"Kuvvet Antrenman\u0131nda Setler, Tekrarlar ve Dinlenme S\u00fcresi K\u0131lavuzu"},"content":{"rendered":"<p><strong><em>How to Use Sets, Reps, and Rest to Meet Your Exercise Goals<\/em><\/strong>.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitpage.in\/wp-content\/uploads\/2021\/07\/Article_Banner-1-42.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0\">Setler, tekrarlar ve dinlenme aral\u0131klar\u0131 a\u011f\u0131rl\u0131k antrenman programlar\u0131n\u0131n temelidir. Ne anlama geldiklerini ve hedeflerinize ula\u015fmak i\u00e7in en iyi etki i\u00e7in bunlar\u0131 nas\u0131l kar\u0131\u015ft\u0131raca\u011f\u0131n\u0131z\u0131 ve e\u015fle\u015ftirece\u011finizi bilmeniz gerekir.<\/p> <p id=\"mntl-sc-block_1-0-2\">Antrenman program\u0131n\u0131z, kullan\u0131lan a\u011f\u0131rl\u0131klara, tekrarlama ve set say\u0131s\u0131na, dinlenme aral\u0131klar\u0131na ve uygulama h\u0131z\u0131na, zindelik, kas b\u00fcy\u00fcmesi, g\u00fc\u00e7, g\u00fc\u00e7 veya dayan\u0131kl\u0131l\u0131k i\u00e7in antrenman yap\u0131p yapmad\u0131\u011f\u0131n\u0131za ba\u011fl\u0131 olarak farkl\u0131l\u0131k g\u00f6sterecektir.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-4\">Tekrarlar, Setler, Dinlenme ve H\u0131z<\/h2> <p id=\"mntl-sc-block_1-0-5\">\u0130lk ad\u0131m, bu terimleri ve egzersiz program\u0131n\u0131za nas\u0131l uyguland\u0131klar\u0131n\u0131 anlamakt\u0131r.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-8\">Reps<\/h3> <p id=\"mntl-sc-block_1-0-9\">Bir tekrarlama (tekrar), bir deadlift, bir bench press veya bir kol k\u0131vr\u0131lmas\u0131 gibi bir egzersizin tamamlanmas\u0131d\u0131r. Maksimum tekrarlama (1RM) ki\u015fisel olarak en iyisi veya bir egzersizin tek bir tekrar\u0131nda bir kez kald\u0131rabilece\u011finiz en fazla \u015feydir. Bu nedenle, bir 12RM, kald\u0131rabilece\u011finiz ve uygun formda 12 tekrar\u0131 ba\u015far\u0131yla ger\u00e7ekle\u015ftirebilece\u011finiz en y\u00fcksek de\u011ferdir.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-12\">Ayarlar<\/h3> <p id=\"mntl-sc-block_1-0-13\">Bir set, s\u0131rayla ger\u00e7ekle\u015ftirilen bir dizi tekrard\u0131r. \u00d6rne\u011fin, sekiz tekrar bir&nbsp;dizi tezgah \u00fcst\u00fc pres olabilir.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-16\">Dinlenme<\/h3> <p id=\"mntl-sc-block_1-0-17\">Dinlenme aral\u0131\u011f\u0131, kas\u0131n iyile\u015fmesine izin veren setler aras\u0131nda dinlenmek i\u00e7in harcanan zamand\u0131r. Setler aras\u0131ndaki dinlenme s\u00fcresi 30 saniye ile iki dakika aras\u0131nda de\u011fi\u015febilir. Baz\u0131 egzersizler ayr\u0131ca tekrarlar aras\u0131nda k\u0131sa dinlenmelere sahiptir.<\/p> <p id=\"mntl-sc-block_1-0-19\">\u0130deal dinlenme s\u00fcresi hedeflerinize ba\u011fl\u0131d\u0131r.\u00a0Kas hipertrofisi veya kas yap\u0131m\u0131 ve b\u00fcy\u00fcmesi, \u00f6rne\u011fin g\u00fc\u00e7 kald\u0131rmadan daha az dinlenme gerektirebilir.<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-21\"><li><strong>Muscle hypertrophy<\/strong>:&nbsp;30 to 60 seconds<\/li><li><strong>Muscle endurance<\/strong>:&nbsp;30 to 60 seconds<\/li><li><strong>Power<\/strong>:&nbsp;1 to 2 minutes<\/li><li><strong>Strength<\/strong>:&nbsp;2 to 5 minutes<\/li><\/ul> <p id=\"mntl-sc-block_1-0-23\">Dinlenmenizi setler aras\u0131nda zamanlamak \u00f6nemlidir. Yeterince uzun s\u00fcre dinlenmezseniz ve \u00e7ok erken ba\u015fka bir setle ba\u015flarsan\u0131z, kaslar\u0131n\u0131z\u0131 \u00e7ok \u00e7abuk yorabilir ve yaralanma riskiyle kar\u015f\u0131 kar\u015f\u0131ya kalabilirsiniz. Tekrarlar aras\u0131nda \u00e7ok uzun s\u00fcre dinlenirseniz, kaslar\u0131n\u0131z so\u011fumaya ba\u015flayabilir ve tekrar ba\u015flamadan \u00f6nce gerginli\u011fi serbest b\u0131rakabilir.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block-callout-heading_1-0\">\u00d6rnek Egzersiz Plan\u0131<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/2rdnmg1qbg403gumla1v9i2h-wpengine.netdna-ssl.com\/wp-content\/uploads\/sites\/3\/2022\/04\/exerciseHowOften-944015592-770x533-1-650x428.jpg\" alt=\"\"\/><\/figure> <p><strong>Barbell Overhead Pres<\/strong>:&nbsp;50 pound, 3 X 10 RM, 60 saniye<\/p> <p>Bu, 50 pound a\u011f\u0131rl\u0131k kullanarak, setler aras\u0131nda 60 saniyelik dinlenmelerle 10 prese kadar \u00fc\u00e7 set yapt\u0131\u011f\u0131n\u0131z anlam\u0131na gelir.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-28\">Egzersiz Y\u00fcr\u00fctme H\u0131z\u0131<\/h3> <p id=\"mntl-sc-block_1-0-29\">Kas\u0131lma h\u0131z\u0131, bir egzersizin bir tekrar\u0131n\u0131n ger\u00e7ekle\u015ftirildi\u011fi h\u0131zd\u0131r. Bunun e\u011fitim hedefleri ve sonu\u00e7lar\u0131 \u00fczerinde etkisi vard\u0131r. Hem konsantrik (kas\u0131n k\u0131salmas\u0131; genellikle bir tekrar\u0131n kald\u0131rma k\u0131sm\u0131) hem de eksantrik (kas\u0131n uzamas\u0131, genellikle al\u00e7alt\u0131c\u0131 k\u0131s\u0131m) hareketler kas k\u00fctlesinin olu\u015fturulmas\u0131na yard\u0131mc\u0131 olur.<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-31\"><li><strong>Strength<\/strong>: 1 to 2 seconds\u00a0concentric\u00a0and\u00a0eccentric<\/li><li><strong>Hypertrophy<\/strong>: 2 to 5 seconds concentric and eccentric<\/li><li><strong>Endurance<\/strong>:\u00a01 to 2 seconds concentric and eccentric<\/li><li><strong>Power<\/strong>:\u00a0Less than 1 second concentric, 1 to 2 seconds eccentric<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-33\">A\u011f\u0131rl\u0131klar Nas\u0131l Se\u00e7ilir<\/h2> <p id=\"mntl-sc-block_1-0-34\">Tekrarlar\u0131n 1RM y\u00fczdesine (maksimum asans\u00f6r\u00fcn\u00fcz) kar\u015f\u0131 teorik da\u011f\u0131l\u0131m\u0131 a\u015fa\u011f\u0131daki gibidir.<sup>1<\/sup>\u00a0Bu \u00f6rnek, 1RM&#8217;nizin 160 pound oldu\u011fu bir bench press kullan\u0131r.<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-36\"><li>100% of 1RM: 160 pounds, 1 repetition<\/li><li>85% of 1RM: 136 pounds, 6 repetitions<\/li><li>67% of 1RM: 107 pounds, 12 repetitions<\/li><li>65% of 1RM: 104 pounds, 15 repetitions<\/li><li>60% of 1RM: 96 pounds, warm-up reps<\/li><\/ul> <p id=\"mntl-sc-block_1-0-38\">Ki\u015fisel olarak en iyi \u015fekilde bir asans\u00f6r, ki\u015fisel en iyili\u011finizin% 85&#8217;inde alt\u0131 asans\u00f6r ve 1RM ki\u015fisel en iyinizin% 65&#8217;inde 15 asans\u00f6r yapabilmelisiniz. Bu, egzersiz yapmak i\u00e7in uygun a\u011f\u0131rl\u0131klar\u0131 se\u00e7ti\u011finizde ba\u015fvurabilece\u011finiz bir k\u0131lavuzdur.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-40\">Program Olu\u015fturmak i\u00e7in Hedefleri Kullanma<\/h2> <p id=\"mntl-sc-block_1-0-41\">Bir antrenman program\u0131, a\u011f\u0131rl\u0131k antrenman\u0131 veya ba\u015fka bir fitness antrenman\u0131 i\u00e7in egzersiz t\u00fcrleri, s\u0131kl\u0131\u011f\u0131, yo\u011funlu\u011fu ve hacminden olu\u015fan bir programd\u0131r. Sizin i\u00e7in en uygun olan\u0131 bulmak i\u00e7in bir\u00e7ok set, tekrar, dinlenme ve egzersiz t\u00fcr\u00fc kombinasyonu tasarlayabilirsiniz. Nitelikli bir g\u00fc\u00e7 ve kondisyon antren\u00f6r\u00fc bir program planlaman\u0131za yard\u0131mc\u0131 olabilir.<\/p> <p id=\"mntl-sc-block_1-0-43\">Bu de\u011fi\u015fkenler herhangi bir a\u011f\u0131rl\u0131k antrenman\u0131 program\u0131nda ayarlanabilir:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-45\"><li>Exercise selection<\/li><li>Weight or resistance<\/li><li>Number of repetitions<\/li><li>Number of sets<\/li><li>Velocity of movement<\/li><li>Rest time between sets<\/li><li>Rest time between sessions (training days\/week)<\/li><li>Time between\u00a0periodization cycles<\/li><\/ul> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-48\">Genel Fitness E\u011fitimi<\/h3> <p id=\"mntl-sc-block_1-0-49\">Temel bir kuvvet antrenman\u0131 fitness program\u0131 hem g\u00fcc\u00fc hem de kas geli\u015ftirmeyi hedeflemelidir. \u0130ki ila d\u00f6rt set i\u00e7in&nbsp;sekiz ila 15 tekrar, her ikisini de ba\u015farman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p> <p id=\"mntl-sc-block_1-0-51\">Alt ve \u00fcst v\u00fccudunuza ve \u00e7ekirde\u011finize vurdu\u011funuzdan emin olarak sekiz ila 12 egzersiz se\u00e7in. Bu a\u015famada, hedefe \u00f6zg\u00fc&nbsp;daha fazla antrenman denemeden \u00f6nce iyi bir temel sa\u011flamak&nbsp;i\u00e7in \u00e7ok a\u011f\u0131r veya \u00e7ok hafif kald\u0131rmay\u0131n (son tekrar taraf\u0131ndan yorgun hissetmelisiniz, ancak a\u015f\u0131r\u0131 zor olmamal\u0131d\u0131r).<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-54\">G\u00fc\u00e7 Antrenman\u0131<\/h3> <p id=\"mntl-sc-block_1-0-55\">G\u00fc\u00e7 olu\u015fturmak i\u00e7in en fazla a\u011f\u0131rl\u0131\u011f\u0131, en az say\u0131da tekrar\u0131 ve en uzun dinlenme s\u00fcrelerini kullan\u0131n. Amac\u0131n\u0131z g\u00fc\u00e7 oldu\u011funda, kas b\u00fcy\u00fckl\u00fc\u011f\u00fc veya kas dayan\u0131kl\u0131l\u0131\u011f\u0131 olu\u015fturmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z zamana k\u0131yasla daha az tekrar i\u00e7in daha a\u011f\u0131r kald\u0131r\u0131n. N\u00f6rom\u00fcsk\u00fcler sistem, bu a\u011f\u0131r y\u00fckleri kald\u0131rma yetene\u011finizi art\u0131rarak a\u011f\u0131r a\u011f\u0131rl\u0131klara yan\u0131t verir.<\/p> <p id=\"mntl-sc-block_1-0-57\">\u00d6rne\u011fin, g\u00fc\u00e7 hedefi olanlar 5&#215;5 sistemi kullanabilir. Bu, be\u015f tekrardan olu\u015fan be\u015f set anlam\u0131na gelir. Nispeten daha y\u00fcksek y\u00fckler (daha a\u011f\u0131r a\u011f\u0131rl\u0131klar) kullanacaks\u0131n\u0131z, ayr\u0131ca setler aras\u0131nda daha uzun s\u00fcre dinleneceksiniz (yakla\u015f\u0131k \u00fc\u00e7 ila be\u015f dakika).<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-60\">Kas B\u00fcy\u00fcmesi i\u00e7in E\u011fitim<\/h3> <p id=\"mntl-sc-block_1-0-61\">Kas b\u00fcy\u00fckl\u00fc\u011f\u00fc ve v\u00fccut geli\u015ftirme e\u011fitimi i\u00e7in&nbsp;hipertrofi daha hafif a\u011f\u0131rl\u0131klar, daha fazla tekrar ve daha az dinlenme s\u00fcresi kullan\u0131r. Kas, boyutunun artmas\u0131 i\u00e7in metabolik stres gerektirir. Bu, kas\u0131n laktat in\u015fa etti\u011fi ve kas\u0131n i\u00e7 hasara u\u011frad\u0131\u011f\u0131 noktaya kadar \u00e7al\u0131\u015fmas\u0131, daha sonra kas onar\u0131m\u0131na yard\u0131mc\u0131 olmak i\u00e7in uygun \u015fekilde dinlenmesi ve yemek yemesi anlam\u0131na gelir. Kas bu s\u00fcre\u00e7te b\u00fcy\u00fcr.<\/p> <p id=\"mntl-sc-block_1-0-63\">This sort of training requires a higher number of repetitions in each set in order to stimulate that breaking point. It is sometimes called &#8220;training to failure.&#8221;<\/p> <p id=\"mntl-sc-block_1-0-65\">Kas in\u015fa etmek isteyenler i\u00e7in tekrarlara ve setlere tipik bir yakla\u015f\u0131m, son birka\u00e7 tekrarda ba\u015far\u0131s\u0131zl\u0131k noktas\u0131na (veya yak\u0131nlar\u0131na) ula\u015fan y\u00fcklerde sekiz ila 12 tekrardan olu\u015fan \u00fc\u00e7 set olabilir.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-68\">G\u00fc\u00e7 E\u011fitimi<\/h3> <p id=\"mntl-sc-block_1-0-69\">Power training\u00a0involves somewhat lighter weights and longer rests while concentrating on the speed of execution. &#8220;Power&#8221; is the ability to move an object at a high speed. Power training requires practicing\u00a0the\u00a0<em>acceleration<\/em>\u00a0bir asans\u00f6r\u00fcn par\u00e7as\u0131, sonra dinlenmek ve tekrarlamak.<\/p> <p id=\"mntl-sc-block_1-0-71\">G\u00fc\u00e7 antrenman\u0131nda, orta derecede a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131r\u0131r, egzersizin e\u015fmerkezli ilk hareketini vurgulars\u0131n\u0131z, sonra bu tekrar\u0131 yapmadan veya tekrar ayarlamadan \u00f6nce iyile\u015fmek i\u00e7in yeterince dinlenirsiniz. Her itme, \u00e7ekme,&nbsp;\u00e7\u00f6melme veya lunge&#8217;un h\u0131zl\u0131 bir tempoda yap\u0131ld\u0131\u011f\u0131ndan emin olman\u0131z gerekir.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-74\">Kas Dayan\u0131kl\u0131l\u0131\u011f\u0131 E\u011fitimi<\/h3> <p id=\"mntl-sc-block_1-0-75\">Dayan\u0131kl\u0131l\u0131k a\u011f\u0131rl\u0131k antrenman\u0131, her sette, belki de 20 veya 30&#8217;a kadar, daha hafif a\u011f\u0131rl\u0131klarla daha fazla tekrar gerektirir&nbsp;. Bunu neden hedefiniz olarak belirledi\u011finizi d\u00fc\u015f\u00fcnmek isteyebilirsiniz. Kas&nbsp;dayan\u0131kl\u0131l\u0131\u011f\u0131 gerektiren g\u00fcnl\u00fck i\u015flev nedir? \u00d6rne\u011fin, bir ko\u015fucuysan\u0131z, bacaklar\u0131n\u0131zdaki dayan\u0131kl\u0131l\u0131\u011fa konsantre olmak isteyebilirsiniz. Y\u00fcz\u00fcc\u00fcler kollar\u0131na odaklanabilirler.&nbsp;<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-78\">Olimpik Asans\u00f6rler i\u00e7in E\u011fitim<\/h3> <p id=\"mntl-sc-block_1-0-79\">Olimpik kald\u0131rma g\u00fc\u00e7 ve kuvvet gerektirir. Olimpik kald\u0131r\u0131c\u0131lar sadece iki asans\u00f6r yapmak i\u00e7in antrenman yaparlar: temiz ve sars\u0131nt\u0131l\u0131 ve kapka\u00e7. E\u011fitim oturumlar\u0131, yakla\u015f\u0131k 10 ila 12 aras\u0131nda daha fazla say\u0131da set i\u00e7in alt\u0131 veya daha az tekrar i\u00e7erir. Buradaki ama\u00e7, bu belirli hareketlerde daha iyi ve daha g\u00fc\u00e7l\u00fc olmak ve ayr\u0131ca egzersizlerde kullan\u0131lan a\u011f\u0131rl\u0131\u011f\u0131 artt\u0131rmakt\u0131r.\u00a0<\/p> ","protected":false},"excerpt":{"rendered":"<p>How to Use Sets, Reps, and Rest to Meet Your Exercise Goals. Setler, tekrarlar ve dinlenme aral\u0131klar\u0131 a\u011f\u0131rl\u0131k antrenman programlar\u0131n\u0131n [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17204,"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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