{"id":3664,"date":"2025-08-02T00:00:55","date_gmt":"2025-08-02T00:00:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3664"},"modified":"2025-08-02T18:29:52","modified_gmt":"2025-08-02T18:29:52","slug":"what-you-should-know-about-building-muscle-mass-and-tone","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-you-should-know-about-building-muscle-mass-and-tone\/","title":{"rendered":"KAS K\u00dcTLESI VE TONU OLU\u015eTURMA HAKKINDA BILMENIZ GEREKENLER"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:heading -->\n<h2>Genel bak\u0131\u015f<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Muhtemelen egzersiz rutin i\u00e7ine kuvvet e\u011fitimi dahil gerekti\u011fini duydum. Yine de, a\u011f\u0131rl\u0131klar\u0131 isabet \u00e7ok daha korkutucu bir y\u00fcr\u00fcy\u00fc\u015f veya mahalle etraf\u0131nda jog alarak daha hissedebilirsiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sonu\u00e7lar her zaman h\u0131zl\u0131 olmayabilir iken, sa\u011flam bir kuvvet e\u011fitim rutin olu\u015fturma&nbsp;<a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/musclesgrowLK.html\" target=\"_blank\" rel=\"noreferrer noopener\">birka\u00e7 ay birka\u00e7 hafta<\/a>&nbsp;i\u00e7inde fark kas kazan\u00e7lar\u0131 g\u00f6stermelidir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kaslar\u0131n nas\u0131l yap\u0131ld\u0131\u011f\u0131, g\u00fc\u00e7l\u00fc bir v\u00fccudu hangi g\u0131dalarla besledi\u011finiz ve ba\u015flamak i\u00e7in yapabilece\u011finiz \u015feyler hakk\u0131nda daha fazla bilgi edinmek i\u00e7in okumaya devam edin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Kaslar nas\u0131l b\u00fcy\u00fcr?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>\u0130skelet kas\u0131 v\u00fccudunuzdaki en uyarlanabilir dokudur. E\u011fer halter gibi a\u015f\u0131r\u0131 egzersiz yapt\u0131\u011f\u0131n\u0131zda, kas lifleri travma ge\u00e7mesi, ya da kas yaralanmas\u0131 denir. Kaslar\u0131n\u0131z bu \u015fekilde yaraland\u0131\u011f\u0131nda, kas liflerinin d\u0131\u015f\u0131ndaki uydu h\u00fccreleri aktive olur. Onlar birlikte kat\u0131larak hasar\u0131 onarmak i\u00e7in \u00e7al\u0131\u015f\u0131r ve sonu\u00e7 olarak, kas lifi artan.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Baz\u0131 hormonlar kaslar\u0131n\u0131z\u0131n da b\u00fcy\u00fcmesine yard\u0131mc\u0131 olur. Uydu h\u00fccrelerini kontrol ederler ve a\u015fa\u011f\u0131dakilerden sorumludurlar:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>egzersiz sonras\u0131 kaslar\u0131n\u0131za h\u00fccreleri g\u00f6nderme<\/li><li>yeni kan k\u0131lcal damarlar\u0131 olu\u015fturan<\/li><li>kas h\u00fccrelerinin onar\u0131lmas\u0131<\/li><li>kas k\u00fctlesini y\u00f6netme<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>\u00d6rne\u011fin, diren\u00e7 hareketleri v\u00fccudunuzun hipofiz bezinden b\u00fcy\u00fcme hormonu serbest yard\u0131mc\u0131 olur. Ne kadar serbest b\u0131rak\u0131ld\u0131\u011f\u0131 yapt\u0131\u011f\u0131n\u0131z egzersizin yo\u011funlu\u011funa ba\u011fl\u0131d\u0131r. B\u00fcy\u00fcme hormonu metabolizman\u0131z\u0131 tetikler ve kaslar\u0131n\u0131z\u0131 \u015fi\u015firmek i\u00e7in amino asitleri proteine d\u00f6n\u00fc\u015ft\u00fcrmeye yard\u0131mc\u0131 olur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Nas\u0131l kas olu\u015fturmak i\u00e7in<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/DI_PA0gvj0M\/maxresdefault.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Spor salonunda b\u00fct\u00fcn g\u00fcn harcama kas in\u015fa etmek i\u00e7in gerekli de\u011fildir. 20-30 dakika a\u011f\u0131rl\u0131k e\u011fitimi, haftada 2-3 kez sonu\u00e7lar\u0131 g\u00f6rmek i\u00e7in yeterlidir. Haftal\u0131k egzersiz boyunca en az iki kez t\u00fcm b\u00fcy\u00fck kas gruplar\u0131 hedef \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hemen sonu\u00e7lar\u0131 g\u00f6remeyebilirsiniz iken, hatta tek bir kuvvet e\u011fitim oturumu kas b\u00fcy\u00fcmesini te\u015fvik yard\u0131mc\u0131 olabilir. Egzersiz egzersiz bitirdikten sonra 2 ila 4 saat i\u00e7inde protein sentezi denilen uyar\u0131r. Seviyeniz b\u00fct\u00fcn g\u00fcn boyunca y\u00fcksek kalabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kaslar\u0131n\u0131n b\u00fcy\u00fcy\u00fcp b\u00fcy\u00fcmed\u0131\u011f\u0131n\u0131 tam olarak nas\u0131l anlayabilirsin? Daha fazla kas tan\u0131m\u0131 g\u00f6rmek m\u00fcmk\u00fcn olabilir. De\u011filse, kesinlikle zaman i\u00e7inde daha kolay a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131rmak m\u00fcmk\u00fcn olacak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kuvvet e\u011fitimi faaliyetleri \u015funlard\u0131r:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>\u015f\u0131nav, \u00e7\u00f6melme ve lunges gibi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri,<\/li><li>diren\u00e7 band\u0131 hareketleri<\/li><li>\u00fccretsiz a\u011f\u0131rl\u0131klar\u0131 ile egzersiz, hatta \u00e7orba canlar\u0131 gibi nesneler<\/li><li>sabit a\u011f\u0131rl\u0131k makineleri ile egzersiz, bir bacak k\u0131v\u0131rma makinesi gibi<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Kald\u0131rd\u0131\u011f\u0131n\u0131zda, \u00fcst \u00fcste 8 ila 15 tekrar \u0131 yapmaya \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z. Bu bir set. Dinlenmek i\u00e7in setler aras\u0131nda bir dakika bekleyin. Sonra ayn\u0131 uzunlukta ba\u015fka bir dizi tamamlay\u0131n. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kald\u0131rmak veya yerine itmek yakla\u015f\u0131k 3 saniye nizi ay\u0131r\u0131n. Sonra tam bir saniye i\u00e7in bu konumu tutun ve a\u011f\u0131rl\u0131\u011f\u0131 d\u00fc\u015f\u00fcrmek i\u00e7in ba\u015fka bir yava\u015f 3 saniye s\u00fcrebilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Diren\u00e7 vs reps<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Kendinizi meydan okumak i\u00e7in yeterince a\u011f\u0131r, diren\u00e7 olarak da bilinen, a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 ama\u00e7lamal\u0131s\u0131n\u0131z. \u0130yi bir k\u0131lavuz 12 ila 15 tekrarlar\u0131, ya da reps sonra kaslar\u0131n\u0131z\u0131 lastikler bir a\u011f\u0131rl\u0131k se\u00e7mektir. A\u011f\u0131rl\u0131klar\u0131 \u00e7ok kolay hissediyorum buldu\u011funuzda, yava\u015f yava\u015f bir sonraki seviyeye a\u011f\u0131rl\u0131\u011f\u0131 n\u0131 art\u0131rmay\u0131 deneyin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yeterince a\u011f\u0131r 12 reps bile tek bir set daha hafif bir a\u011f\u0131rl\u0131kta 3 setleri kar\u015f\u0131 kaslar\u0131n\u0131z\u0131 in\u015fa yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.builtlean.com\/wp-content\/uploads\/2012\/07\/high-reps-vs-low-reps-2.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:heading -->\n<h2>Dinlenme neden \u00f6nemlidir?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.runtastic.com\/blog\/wp-content\/uploads\/2015\/07\/signs-you-meed-a-rest-day-thumbnail_blog_1200x800-1-1024x683.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bir kuvvet e\u011fitim program\u0131na ba\u015flarken v\u00fccudunuzun bol dinlenme vermek \u00f6nemlidir. \u0130zin almadan, kendinizi yaralayabilir ve egzersiz den izin almak zorunda kalarak ilerlemenizi yava\u015flatmak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Uzmanlar iki g\u00fcn \u00fcst \u00fcste ayn\u0131 kas grubunda kuvvet antrenman\u0131 yapmaman\u0131z\u0131&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.move.va.gov\/docs\/NewHandouts\/PhysicalActivity\/P32_SampleStrengthActivityPlanForBeginners.pdf\" target=\"_blank\">\u00f6neriyor.<\/a><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Kad\u0131nlar erkeklerle ayn\u0131 oranda kas in\u015fa m\u0131?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Erkekler ve kad\u0131nlar farkl\u0131 kaslar in\u015fa. Testosteron kas geli\u015fiminde b\u00fcy\u00fck bir rol oynar \u00e7\u00fcnk\u00fc. Her iki cinsiyetin v\u00fccutlar\u0131nda testosteron varken, erkekler bu hormon daha var. Ancak, 2000 bu gibi \u00e7al\u0131\u015fmalar, hem erkek hem de kad\u0131n g\u00fc\u00e7 e\u011fitimi benzer tepkiler oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kas b\u00fcy\u00fcmesi de etkilenir:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>v\u00fccut boyutu<\/li><li>v\u00fccut kompozisyonu<\/li><li>Hormon<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Genel olarak, kas k\u00fctlesi daha belirgin de\u011fi\u015fiklikler ile ba\u015flamak i\u00e7in daha fazla kas k\u00fctlesi ne olursa olsun ya cinsiyetten insanlar i\u00e7in olma e\u011filimindedir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Kardiyo ve kaslar<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitnessandpower.com\/wp-content\/uploads\/2011\/11\/cardio-to-lose-fat-and-build-muscle.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Aerobik egzersiz, aksi kardiyo olarak bilinen, kalp ve solunum h\u0131zlar\u0131n\u0131 y\u00fckseltir. Kardiyovask\u00fcler sisteminizi g\u00fc\u00e7lendirir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u00c7ok fazla kardiyo nun kas yap\u0131m\u0131 i\u00e7in k\u00f6t\u00fc oldu\u011funu duymu\u015f olabilirsiniz.&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ge\u00e7erli ara\u015ft\u0131rmaTrusted Kaynak<\/a>&nbsp;bu mutlaka b\u00f6yle olmad\u0131\u011f\u0131n\u0131 g\u00f6sterir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Aerobik egzersiz asl\u0131nda kas b\u00fcy\u00fcmesi ile yard\u0131mc\u0131 olabilir, kas fonksiyonu, ve genel egzersiz kapasitesi. Bu etkiler \u00f6zellikle ya\u015fl\u0131 ve daha \u00f6nce sedanter bireylerde belirtilmi\u015ftir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kas b\u00fcy\u00fcmesini te\u015fvik etmek i\u00e7in kardiyo ile tatl\u0131 nokta yo\u011funlu\u011fu ile ilgili her \u015fey var, s\u00fcre, ve s\u0131kl\u0131\u011f\u0131.&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\" target=\"_blank\">Bilim adamlar\u0131<\/a>&nbsp;uzunlu\u011fu 30 ila 45 dakika, 4-5 g\u00fcn her hafta oturumlar\u0131 ile y\u00fczde 70-80 kalp h\u0131z\u0131 rezervi (HRR) yo\u011funlu\u011funda egzersiz \u00f6neririz. E\u011fer maksimum kalp h\u0131z\u0131 dinlenme kalp h\u0131z\u0131 \u00e7\u0131kararak HRR bulabilirsiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Alt sat\u0131r: Kardiyo ve diren\u00e7 e\u011fitim egzersizleri hem de \u00e7al\u0131\u015fma v\u00fccudunuzun ve kalp sa\u011fl\u0131kl\u0131 ve g\u00fc\u00e7l\u00fc tutacak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Diyet ve kaslar<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/diet-plan-1576583531.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Yedi\u011finiz g\u0131dalar da daha fazla kas in\u015fa yard\u0131mc\u0131 olabilir. Protein al\u0131m\u0131, \u00f6zellikle, kaslar\u0131n\u0131z\u0131 yak\u0131t \u00f6nemli bir rol oynar. Ne kadar protein yemelisiniz? Mevcut k\u0131lavuz, 19 ya\u015f\u0131ndan b\u00fcy\u00fckseniz, her g\u00fcn v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n kilogram\u0131 (kg) ba\u015f\u0131na 0,8 gram (g) civar\u0131ndad\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u00d6rne\u011fin, 150 kiloluk bir kad\u0131n\u0131n g\u00fcnde yakla\u015f\u0131k 54 gram protein almas\u0131 gerekir. (68 kg x 0,8 g = 54,5 g.) 180 kiloluk bir adam\u0131n g\u00fcnde yakla\u015f\u0131k 66 gram protein almas\u0131 gerekir. (82 kg x 0,8 g = 65,6 g.)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ne yiyece\u011fine tak\u0131l\u0131p kald\u0131n m\u0131? Ayr\u0131ca amino asit l\u00f6sin a\u00e7\u0131s\u0131ndan zengin protein a\u00e7\u0131s\u0131ndan zengin g\u0131dalar aray\u0131n. Sen gibi hayvansal \u00fcr\u00fcnlerde l\u00f6sin bulabilirsiniz:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>S\u0131\u011f\u0131r<\/li><li>Kuzu<\/li><li>Domuz<\/li><li>Tavuk<\/li><li>Bal\u0131k<\/li><li>Yumurta<\/li><li>S\u00fct<\/li><li>s\u00fct \u00fcr\u00fcnleri, peynir gibi<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Hayvansal olmayan protein kaynaklar\u0131 \u015funlard\u0131r:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Soya fasulyesi<\/li><li>Fasulye<\/li><li>F\u0131nd\u0131k<\/li><li>Tohum<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading -->\n<h2>Paket<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Nas\u0131l ba\u015flars\u0131n? \u0130lk ad\u0131m yerel spor salonuna gidiyor ve ki\u015fisel bir e\u011fitmen ile bir isti\u015fare sahip olabilir. Bir\u00e7ok spor salonu \u00fcyelik promosyonunun bir par\u00e7as\u0131 olarak \u00fccretsiz bir oturum sunmaktad\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ki\u015fisel bir e\u011fitmen, serbest a\u011f\u0131rl\u0131klar, a\u011f\u0131rl\u0131k makineleri ve daha fazlas\u0131 ile do\u011fru formu ana yard\u0131mc\u0131 olabilir. Uygun form yaralanmay\u0131 \u00f6nlemek i\u00e7in anahtard\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u0130\u015fte yeni ba\u015flayanlar i\u00e7in baz\u0131 ipu\u00e7lar\u0131:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Aerobik egzersiz baz\u0131 t\u00fcr ile 5 ila 10 dakika I\u00e7in \u0131s\u0131nma, tempolu y\u00fcr\u00fcy\u00fc\u015f gibi. Bu so\u011fuk kaslar\u0131 ile egzersiz yaralanmay\u0131 \u00f6nlemeye yard\u0131mc\u0131 olacakt\u0131r.<\/li><li>Gerekirse sadece 1- veya 2 kiloluk a\u011f\u0131rl\u0131klar\u0131 ile, hafif ba\u015flay\u0131n. Hatta hala kolve bacaklar\u0131n\u0131z\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131z i\u00e7in a\u011f\u0131rl\u0131k olmadan kuvvet antrenman\u0131 hareketleri ge\u00e7iyor deneyebilirsiniz.<\/li><li>Yava\u015f yava\u015f kilonuzu art\u0131r\u0131n. \u00c7ok erken kald\u0131rmak yaralanman\u0131n tarifidir. Bununla, e\u011fer kaslar\u0131n\u0131za meydan okumazsan\u0131z, kazan\u0131mlar g\u00f6remezsiniz. 12-15 reps sonra kaslar\u0131n\u0131z\u0131 yorar a\u011f\u0131rl\u0131k kald\u0131rma deneyin.<\/li><li>Kontroll\u00fc hareketi kullanarak a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 kald\u0131r\u0131n. \u00c7ok a\u011f\u0131r a\u011f\u0131rl\u0131k sal\u0131ncak i\u00e7in eklemlerde kontrols\u00fcz hareket kullanarak direnmek. Bu yaralanmaya yol a\u00e7abilir.<\/li><li>Egzersiz s\u0131ras\u0131nda nefes tutun. Bir a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken veya iterken nefes al\u0131n. Dinlenirken nefes al.<\/li><li>A\u011fr\u0131 ve birka\u00e7 g\u00fcn s\u00fcren kas yorgunlu\u011fu biraz endi\u015felenmeyin. E\u011fer \u00e7ok a\u011fr\u0131yor ve bitkin hissediyorsan\u0131z, \u00e7ok fazla yap\u0131yor olabilirsiniz. Egzersiz size a\u011fr\u0131 ya da neden olmamal\u0131d\u0131r, bu y\u00fczden biraz zaman ay\u0131r\u0131n.<\/li><li>Kardiyoegzersiz rutin i\u00e7ine dahil. Aerobik egzersiz, \u00e7al\u0131\u015fan gibi, do\u011fru yo\u011funlukta yap\u0131l\u0131rsa kas in\u015fa yard\u0131mc\u0131 olabilir, s\u00fcre, ve frekans.<\/li><li>Protein iyi bir doz olan sa\u011fl\u0131kl\u0131 bir diyet yiyin. Bu g\u0131dalar egzersiz yak\u0131t ve l\u00f6sin gibi baz\u0131 amino asitler arac\u0131l\u0131\u011f\u0131yla kas in\u015fa yard\u0131mc\u0131 olacakt\u0131r. Hayvansal kaynaklar en fazla proteine sahiptir, ancak bitkisel kaynaklar da yeterlidir.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Her zaman yeni bir egzersiz rutin ba\u015flamadan \u00f6nce doktorunuzla konu\u015fmay\u0131 unutmay\u0131n, \u00d6zellikle bir sa\u011fl\u0131k sorunu varsa. Onlar g\u00fcvenli tutmaya yard\u0131mc\u0131 olabilir egzersiz de\u011fi\u015fiklikleri i\u00e7in \u00f6neriler olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Genel bak\u0131\u015f Muhtemelen egzersiz rutin i\u00e7ine kuvvet e\u011fitimi dahil gerekti\u011fini duydum. Yine de, a\u011f\u0131rl\u0131klar\u0131 isabet \u00e7ok daha korkutucu bir y\u00fcr\u00fcy\u00fc\u015f 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