Paz\u0131lar\u0131n\u0131z kolunuzun \u00f6n k\u0131sm\u0131 boyunca uzan\u0131r ve dirse\u011finizi b\u00fckmenize ve kolunuzu kald\u0131rmaya yard\u0131mc\u0131 olur. Bu kas g\u00fc\u00e7lendirilmesi yan\u0131 s\u0131ra bir bebek kald\u0131rma veya bakkaliye ta\u015f\u0131ma gibi g\u00fcnl\u00fck faaliyetleri, yard\u0131m kolunun kas tan\u0131m\u0131 n\u0131 art\u0131racakt\u0131r. Paz\u0131lar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rken ka\u00e7 kez tekrarlaman\u0131z ve k\u00fcmeler yapman\u0131z gerekti\u011fini belirlemek i\u00e7in, hedeflerinizi veya ideal sonucunuzu egzersizden belirlemeniz gerekir.<\/p>\n
Egzersiz tekrarlar\u0131 hedeflerinize g\u00f6re de\u011fi\u015fir. Daha y\u00fcksek a\u011f\u0131rl\u0131kta daha az reps paz\u0131 k\u00fctlesi olu\u015fturmak i\u00e7in kullan\u0131l\u0131r, d\u00fc\u015f\u00fck a\u011f\u0131rl\u0131kta y\u00fcksek reps kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131rken.<\/p>\n
\u00dcst kolunuzun \u00f6n\u00fcndeki paz\u0131 kas\u0131 hem dirse\u011fi hem de omzunu ge\u00e7er. Bir paz\u0131 egzersiz egzersizleri genellikle bir halter kullanarak dirsek bukleler, serbest a\u011f\u0131rl\u0131klar, diren\u00e7 bantlar\u0131 veya kablolar i\u00e7erir.<\/p>\n
Genel fitness seviyenizi geli\u015ftirmek i\u00e7in, Amerikan Spor Hekimli\u011fi Koleji, bicepleriniz de dahil olmak \u00fczere her kas grubunu ard\u0131\u015f\u0131k olmayan g\u00fcnlerde haftada 2-3 kez e\u011fitmenize \u00f6nerir. Bir al\u0131\u015ft\u0131rma se\u00e7in ve sekiz ila 12 tekrardan olu\u015fan bir set ger\u00e7ekle\u015ftirin. Serbest a\u011f\u0131rl\u0131klar, paz\u0131 k\u0131v\u0131rma makinesi ve hatta bir egzersiz t\u00fcp\u00fc gibi diren\u00e7 kullan\u0131n. Diren\u00e7 zorlu olmal\u0131 ama uygun form ve teknik ile tekrarlar\u0131 tamamlamak i\u00e7in izin verir.<\/p>\n
Kas g\u00fcc\u00fc belirli bir kas veya kas grubu uygulayabilirsiniz d\u0131\u015f kuvvettir. E\u011fer g\u00fc\u00e7l\u00fc paz\u0131 almak istiyorsan\u0131z, size kasmeydan ve a\u011f\u0131r ve a\u011f\u0131r a\u011f\u0131rl\u0131k kald\u0131rmak neden olacak setleri ve tekrarlar\u0131 ger\u00e7ekle\u015ftirmek gerekir.<\/p>\n
Paz\u0131 k\u00fctlesi olu\u015fturmak i\u00e7in, en fazla alt\u0131 tekrarlar i\u00e7in paz\u0131 egzersiz ba\u015f\u0131na iki ila alt\u0131 set ger\u00e7ekle\u015ftirin. Ayr\u0131ca a\u011f\u0131r kald\u0131rmaya devam edebilirsiniz b\u00f6ylece setleri aras\u0131nda paz\u0131 yeterli dinlenme s\u00fcresi vermek \u00f6nemlidir. Setleri aras\u0131nda 2-5 dakika dinlenin ve alt\u0131dan fazla reps yapabilirseniz a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rmak.<\/p>\n
B\u00fcy\u00fck kaslar almak kas hipertrofisi i\u00e7in e\u011fitim. Bu terim e\u011fitimden kaynaklanan kas geni\u015flemesi olarak tan\u0131mlan\u0131r. Bodybuilders b\u00fcy\u00fck, iyi tan\u0131mlanm\u0131\u015f kaslara sahip tren sporcular\u0131n bir grup vard\u0131r.<\/p>\n
Paz\u0131 k\u00fctlesi kazanmak i\u00e7in, egzersiz ba\u015f\u0131na alt\u0131 ila 12 tekrarlar\u0131 \u00fc\u00e7 ila alt\u0131 setleri ger\u00e7ekle\u015ftirin. Setler aras\u0131nda 30 ila 90 saniye dinlenin ve paz\u0131lar\u0131n\u0131za meydan okurken \u00f6nerilen say\u0131da tekrar\u0131 ger\u00e7ekle\u015ftirmenizi sa\u011flayan bir a\u011f\u0131rl\u0131k se\u00e7in. Boyut eklemek zordur ve sonu\u00e7lar\u0131 g\u00f6rmek i\u00e7in zaman ve tutarl\u0131l\u0131k gerekir. Daha b\u00fcy\u00fck kaslar olu\u015fturmak i\u00e7in, haftada sadece bir g\u00fcn paz\u0131 rutin yapmak.<\/p>\n
Kas dayan\u0131kl\u0131l\u0131\u011f\u0131 uzun bir s\u00fcre boyunca tekrar tekrar s\u00f6zle\u015fme bir kas yetene\u011fidir. Genellikle kas dayan\u0131kl\u0131l\u0131k i\u00e7in boyut tren eklemeden kaslar\u0131n\u0131 sesi isteyen insanlar. Kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in 12-20 tekrari\u00e7in bir ila \u00fc\u00e7 set ger\u00e7ekle\u015ftirin.<\/p>\n
Dinlenme s\u00fcreleri k\u0131sa ve son 30 saniye veya daha azd\u0131r. Diren\u00e7 paz\u0131 g\u00fcc\u00fc veya hipertrofi i\u00e7in kald\u0131rmak istiyorsunuz ne daha hafif ama yine de zorlu. 20’den fazla k\u0131v\u0131rma reps yapabilirseniz, direncini art\u0131r\u0131n.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Paz\u0131lar\u0131n\u0131z kolunuzun \u00f6n k\u0131sm\u0131 boyunca uzan\u0131r ve dirse\u011finizi b\u00fckmenize ve kolunuzu kald\u0131rmaya yard\u0131mc\u0131 olur. Bu kas g\u00fc\u00e7lendirilmesi yan\u0131 s\u0131ra bir 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