{"id":3741,"date":"2025-06-28T00:00:55","date_gmt":"2025-06-28T00:00:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3741"},"modified":"2025-06-28T12:36:28","modified_gmt":"2025-06-28T12:36:28","slug":"how-much-weight-should-you-lift","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-much-weight-should-you-lift\/","title":{"rendered":"NE KADAR A\u011eIRLIK KALDIRMALISINIZ?"},"content":{"rendered":"<\/p>\n<p>Do\u011fru a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7mek rastgele de\u011fildir. \u0130lerlemenizi h\u0131zland\u0131rmak i\u00e7in kullanman\u0131z gereken direnci \u015fu \u015fekilde belirleyebilirsiniz.<\/p>\n<p>Bir spor salonu gazisi olarak, s\u0131k s\u0131k yeni ba\u015flayanlar sorular iki t\u00fcr al\u0131rs\u0131n\u0131z. Hangi protein tozunu se\u00e7meleri gerekti\u011fi yle ilgili\u00a0<em>olmayan<\/em>\u00a0soru \u00e7ok farkl\u0131 bir konuya odaklan\u0131yor: Belirli bir egzersizde ne kadar a\u011f\u0131rl\u0131k kald\u0131rmalar\u0131 gerekiyor?<\/p>\n<p>Bu m\u00fckemmel bir soru ve basit bir cevap yok. Asl\u0131nda, burada bir dizi de\u011fi\u015fken oyunda, o y\u00fczden bunlar\u0131 teker teker inceleyelim. Bunu yapmak, her seferinde do\u011fru a\u011f\u0131rl\u0131\u011f\u0131 kulland\u0131\u011f\u0131n\u0131zdan emin olmak i\u00e7in e\u011fitim program\u0131n\u0131z\u0131 \u00f6zelle\u015ftirmenize olanak sa\u011flar.<\/p>\n<p>20 kiloluk bir bar \u0131 al\u0131p 75 kez k\u0131v\u0131rabilirsin ve bir s\u00fcre sonra yorulursun ve kollar\u0131n\u0131n pompalan\u0131r. Kesinlikle \u00e7ok terleceksin. Tersine, 85 kiloluk bir bar alabilirsiniz, 8 kez k\u0131v\u0131rmak, sonra daha fazla reps yapamazs\u0131n\u0131z \u00e7\u00fcnk\u00fc d\u00fc\u015f\u00fcrmek zorunda. Ama bir yakla\u015f\u0131m di\u011ferinden daha m\u0131 iyi?<\/p>\n<p>Cevab\u0131n amac\u0131n\u0131za ba\u011fl\u0131 olarak de\u011fi\u015fti\u011fini \u00f6\u011frenmek sizi \u015fa\u015f\u0131rtabilir. E\u011fer m\u00fcmk\u00fcn oldu\u011funca\u00a0<em>g\u00fc\u00e7l\u00fc<\/em>\u00a0almak i\u00e7in ar\u0131yorsan\u0131z, m\u00fcmk\u00fcn oldu\u011funca\u00a0<em>b\u00fcy\u00fck<\/em>\u00a0almak i\u00e7in \u00e7al\u0131\u015f\u0131yor birinden daha a\u011f\u0131r bir a\u011f\u0131rl\u0131k kullan\u0131yor olacaks\u0131n\u0131z. Ve kas\u00a0<em>dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131<\/em>art\u0131rmak i\u00e7in, daha hafif bir a\u011f\u0131rl\u0131k kullanaca\u011f\u0131z.<\/p>\n<ul>\n<li>Kuvvet e\u011fitimi, 1-6 aras\u0131nda bir temsilci aral\u0131\u011f\u0131nda antrenman yapmak i\u00e7in izin veren a\u011f\u0131rl\u0131klar\u0131 se\u00e7mek anlam\u0131na gelir.<\/li>\n<li>Bina kas 8-12 bir rep aral\u0131\u011f\u0131nda tren sa\u011flayan a\u011f\u0131rl\u0131klar\u0131 se\u00e7me anlam\u0131na gelir.<\/li>\n<li>Kas dayan\u0131kl\u0131l\u0131\u011f\u0131na odaklanmak, en az 15 reps i\u00e7in e\u011fitim sa\u011flayan a\u011f\u0131rl\u0131klar\u0131 se\u00e7mek anlam\u0131na gelir.<\/li>\n<\/ul>\n<p>\u00dc\u00e7 e\u011fitim protokol\u00fcne daha yak\u0131ndan bakal\u0131m.<\/p>\n<h3>1. G\u00fc\u00e7 I\u00e7in E\u011fitim<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1007\/3452\/files\/trainingforsize-vs-strength.jpg?v=1498751185\" alt=\"\" \/><\/figure>\n<p>En b\u00fcy\u00fck, en g\u00fc\u00e7l\u00fc erkek ve kad\u0131n-powerlifters, Olimpiyat kald\u0131r\u0131c\u0131lar, Strongmen-ak\u0131llar\u0131nda bir \u015fey var: daha g\u00fc\u00e7l\u00fc olmak. Rekabet a\u011f\u0131r nesneleri kald\u0131rmak i\u00e7in ayn\u0131 \u015fekilde uygulamada a\u011f\u0131r nesneleri kald\u0131rmak zorunda anlam\u0131na gelir. Bu da demek oluyor ki, temel olarak, \u00e7ok ama \u00e7ok a\u011f\u0131r kald\u0131rmak.<\/p>\n<p>Kuvvet odaklanarak tezgah presleri, \u00e7\u00f6melme ve deadlifts gibi \u00e7ok eklemli hareketleri yap\u0131yor gerektirir. Burada, omuz ve dirsek eklemleri bir tezgah bas\u0131n \u00fczerinde birlikte \u00e7al\u0131\u015fan gibi eklemlerin birden fazla ayn\u0131 anda \u00e7al\u0131\u015f\u0131yoruz. Bu \u00e7ok eklemli eylem daha toplam kas k\u00fctlesi acemi, b\u00f6ylece a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131rmak i\u00e7in izin.<\/p>\n<p>Ger\u00e7ek kas lifleri \u00e7ok a\u011f\u0131r setleri s\u0131ras\u0131nda i\u015fe olan h\u0131zl\u0131 se\u011firme kas lifleri denir; onlar da diren\u00e7 e\u011fitimi yan\u0131t olarak daha b\u00fcy\u00fck ve daha g\u00fc\u00e7l\u00fc b\u00fcy\u00fcyen e\u011filimli olanlar. Ancak, olduk\u00e7a h\u0131zl\u0131 bir \u015fekilde buhar biterse, bu y\u00fczden \u00e7ok a\u011f\u0131r bir a\u011f\u0131rl\u0131k \u00e7ok kez kald\u0131ramaz.<\/p>\n<p>Ana asans\u00f6rler i\u00e7in setler aras\u0131ndaki dinlenme s\u00fcreleri olduk\u00e7a uzundur (3-5 dakika) b\u00f6ylece eksik iyile\u015fme ba\u015far\u0131l\u0131 setleri engellemez. Tabii ki, a\u011f\u0131r kald\u0131rma \u00e7ok \u00f6nceden \u0131s\u0131nma anlam\u0131na gelir, bu y\u00fczden giderek a\u011f\u0131r \u0131s\u0131nma setleri bir dizi maksimal a\u011f\u0131rl\u0131klar\u0131 \u00f6nce. G\u00fcc\u00fc e\u011fitmenler de kas yetmezli\u011fi setleri alarak ka\u00e7\u0131n\u0131n, \u00f6ncelikle v\u00fccut geli\u015ftiriciler taraf\u0131ndan kullan\u0131lan bir teknik.<\/p>\n<h3>2. Kas Boyutu i\u00e7in E\u011fitim<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nicktumminello.com\/wp-content\/uploads\/2013\/05\/72836_10200407406801915_993880776_n.jpg\" alt=\"\" \/><\/figure>\n<p>G\u00fcc\u00fc maksimize etmek i\u00e7in tren olanlar asl\u0131nda b\u00fcy\u00fck olsun iken, onlar\u0131n y\u00f6ntemleri maksimum kas boyutunu art\u0131rmak i\u00e7in en etkili olmayabilir (hipertrofi). V\u00fccut geli\u015ftiriciler ve kaslar\u0131n\u0131n boyutunu art\u0131rmak amac\u0131 spor s\u0131\u00e7anlar\u0131 kulland\u0131klar\u0131 ne kadar a\u011f\u0131rl\u0131k belirlemek i\u00e7in biraz farkl\u0131 bir yakla\u015f\u0131m al\u0131r. Burada, onlar 8-12 reps yapabilece\u011finiz bir a\u011f\u0131rl\u0131k se\u00e7imi kas kazan\u00e7lar\u0131 maksimize etmek i\u00e7in g\u00f6sterilmi\u015ftir.<\/p>\n<p>Ama bu ifadeyle ilgili birka\u00e7 uyar\u0131 var, o y\u00fczden \u00f6nce bunlar\u0131 ele alal\u0131m.<\/p>\n<ul>\n<li>\u0130yi bir form kullanmal\u0131s\u0131n. Muhtemelen a\u011f\u0131rl\u0131k onlar devam etmek i\u00e7in biraz ekstra ivme olu\u015fturmak gerekir \u00e7ok a\u011f\u0131r oldu\u011fu i\u00e7in tezgah \u00e7\u0131tay\u0131 s\u0131\u00e7rayan \u00e7ocuklar YouTube videolar\u0131 g\u00f6rd\u00fcm. Bu\u00a0iyi bir form say\u0131lmaz. Her egzersizin kendi &#8220;iyi form kontrol listesi&#8221; vard\u0131r. Genel olarak konu\u015fursak, a\u011f\u0131rl\u0131\u011f\u0131 kontrol etmek zorunda, ve sadece belirlenen eklemler \u00e7al\u0131\u015f\u0131yor olmas\u0131 gerekiyordu. Bir halterk k\u0131v\u0131rmak i\u00e7in kal\u00e7a veya diz eylem al\u0131r, bu dahil olmamal\u0131d\u0131r eklem kullan\u0131yorsan\u0131z. Bunun i\u00e7in bir isim var-hile-ve iyi form mantra ihlal ediyor.<\/li>\n<li>8-12 reps bir &#8220;ger\u00e7ek&#8221; set ger\u00e7ekle\u015ftirin. Tabii ki, sadece bar bir hafif koymak ve 12 temsilcileri durdurmak, ama bu ger\u00e7ek bir set de\u011fil. Ger\u00e7ek bir set, kas yetmezli\u011fine \u00e7ok yak\u0131n oldu\u011funuz anlam\u0131na gelir\u2014 iyi bir formla kendi ba\u015f\u0131na ba\u015fka bir temsilci yiyemezsiniz. E\u011fer 13. Benzer \u015fekilde, sadece 4-5 reps yapabilirsiniz, a\u011f\u0131rl\u0131k maksimum kas geli\u015ftirme i\u00e7in \u00e7ok a\u011f\u0131r. Tatl\u0131 nokta sadece kendi ba\u015f\u0131na 8-12 reps yapabilece\u011finiz bir a\u011f\u0131rl\u0131k se\u00e7iminde yat\u0131yor.<\/li>\n<\/ul>\n<p>V\u00fccut geli\u015ftiriciler de h\u0131zl\u0131 se\u011firme kas lifleri tren, genellikle v\u00fccut par\u00e7as\u0131na g\u00f6re s\u0131ralanm\u0131\u015f \u00e7ok eklemli hareketleri ile ba\u015flayan. Burada tarifi daha y\u00fcksek hacimli (farkl\u0131 a\u00e7\u0131larda birden fazla egzersiz 3-4 \u00e7al\u0131\u015fma setleri) ve daha k\u0131sa dinlenme s\u00fcreleri (k\u00fc\u00e7\u00fck kas gruplar\u0131 i\u00e7in 60 saniye ve daha b\u00fcy\u00fck olanlar i\u00e7in 90 saniyeye kadar) i\u00e7in \u00e7a\u011f\u0131r\u0131r.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/fun\/images\/2015\/how-much-weight-should-you-lift-graphic-3-700xh.jpg\" alt=\"How Much Weight Should You Lift?\" \/><\/p>\n<p>Tatl\u0131 nokta sadece kendi ba\u015f\u0131na 8-12 reps yapabilece\u011finiz bir a\u011f\u0131rl\u0131k se\u00e7iminde yat\u0131yor.<\/p>\n<h3>3. Kas Dayan\u0131kl\u0131l\u0131k I\u00e7in E\u011fitim<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.onecms.io\/wp-content\/uploads\/sites\/35\/2018\/03\/03224605\/muscular-strength-vs-muscular-endurance-fb.jpg\" alt=\"\" \/><\/figure>\n<p>Herkes m\u00fcmk\u00fcn oldu\u011funca b\u00fcy\u00fck ya da g\u00fc\u00e7l\u00fc olmak i\u00e7in tren. Ayr\u0131ca daha d\u00fc\u015f\u00fck bir yo\u011funluk seviyesinde e\u011fitebilirsiniz, yani bir temsilci i\u00e7in maksimum olarak kald\u0131rabilece\u011finiz a\u011f\u0131rl\u0131kla g\u00f6rebilirsiniz. Bu kas\u00a0<em>boyutunu<\/em>\u00a0art\u0131rmadan, daha aerobically verimli hale kas i\u00e7inde mekanizmalar\u0131 olu\u015fturur. Bu nedenle, kas fatiguing olmadan uzun s\u00fcre reps \u00e7ok yapabilirsiniz. Klasik maraton ko\u015fucusu kas onu mesafe almak i\u00e7in tasarlanm\u0131\u015ft\u0131r.<\/p>\n<p>Kas dayan\u0131kl\u0131l\u0131\u011f\u0131 odaklanarak 15-20 reps veya daha fazla yap\u0131labilir \u00e7ok hafif a\u011f\u0131rl\u0131klar\u0131 se\u00e7imi anlam\u0131na gelir. A\u011f\u0131rl\u0131k uyar\u0131c\u0131 sadece boyut veya g\u00fcc\u00fc maksimize etmek i\u00e7in yeterince g\u00fc\u00e7l\u00fc de\u011fildir. \u00c7\u00fcnk\u00fc kaslar h\u0131zl\u0131 se\u011firme liflerinden \u00e7ok yava\u015f se\u011firmeyi \u00e7ekiyor. Bu lifler uzun aktiviteler i\u00e7in kullan\u0131lmak \u00fczere tasarlanm\u0131\u015ft\u0131r ve genellikle h\u0131zl\u0131 se\u011firme \u00e7e\u015fitli g\u00f6re boyutu \u00f6nemli \u00f6l\u00e7\u00fcde b\u00fcy\u00fcmek yok.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fru a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7mek rastgele de\u011fildir. \u0130lerlemenizi h\u0131zland\u0131rmak i\u00e7in kullanman\u0131z gereken direnci \u015fu \u015fekilde belirleyebilirsiniz. Bir spor salonu gazisi olarak, s\u0131k [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3742,"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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