{"id":3744,"date":"2025-07-01T00:00:41","date_gmt":"2025-07-01T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3744"},"modified":"2025-07-01T05:45:20","modified_gmt":"2025-07-01T05:45:20","slug":"10-muscle-building-fundamentals-you-need-to-learn","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-muscle-building-fundamentals-you-need-to-learn\/","title":{"rendered":"\u00d6\u011eRENMENIZ GEREKEN 10 KAS GELI\u015eTIRME TEMELLERI"},"content":{"rendered":"<\/p>\n

Bu 10 ipu\u00e7lar\u0131 kas ve g\u00fc\u00e7 paketi yard\u0131mc\u0131 olabilir.<\/span><\/p>\n

Kas yapmak kolay de\u011fil. Herkes bunu bilir.<\/p>\n

Evet, spor salonuna gidersin, a\u011f\u0131rl\u0131k kald\u0131r\u0131rs\u0131n. Ama e\u011fer ger\u00e7ekten ciddi boyut ve kas paketi istiyorsan\u0131z, bir plan gerekir, ve rasgele birka\u00e7 dumbbells toplay\u0131p daha fazla, ve baz\u0131 temsilcileri ve setleri ile \u00e7arparak.<\/p>\n

Bunun yerine, diyet ve e\u011fitim a\u00e7\u0131s\u0131ndan hem de tan\u0131mlanm\u0131\u015f taktikler vard\u0131r, bu istedi\u011finiz sonu\u00e7lar\u0131 almak. Ve bu taktikler genellikle planlama biraz al\u0131r. “Bir plan olmadan Egzersiz sadece istedi\u011finiz hedeflere almazs\u0131n\u0131z,” MH fitness direkt\u00f6r\u00fc Ebenezer Samuel, CS.C S diyor “Bir strateji gerekir.”<\/p>\n

Bu stratejinin e\u011flenceye yer b\u0131rakacak kadar kat\u0131 olmas\u0131na gerek yok. Tam tersine, hala iyi bir yeme\u011fin tad\u0131n\u0131 \u00e7\u0131karabilirsiniz, ve spor salonunda saatler ge\u00e7irmenize gerek yok, spor salonundayken, ak\u0131ll\u0131 antrenman yapt\u0131\u011f\u0131n\u0131z s\u00fcrece. Bu ipu\u00e7lar\u0131, ister acemi olun ister sadece bir e\u011fitim platosunda olan biri olun, size yard\u0131mc\u0131 olabilir.<\/p>\n

Kas paketi i\u00e7in 10 \u0130lkeleri<\/h3>\n

\u00a0<\/p>\n

1. Kas Bina maksimize<\/strong><\/h4>\n

V\u00fccudunuzun protein sentezi denilen bir s\u00fcre\u00e7te daha fazla protein depolar-b\u00fcy\u00fck kaslar\u0131n\u0131z\u0131 b\u00fcy\u00fcr. Ama v\u00fccudunuzun s\u00fcrekli di\u011fer kullan\u0131mlar i\u00e7in protein rezervleri drenaj-hormonlar yapma, \u00f6rne\u011fin.<\/p>\n

Sonu\u00e7 kas geli\u015ftirme i\u00e7in daha az protein kullan\u0131labilir. Buna kar\u015f\u0131 koymak i\u00e7in, “v\u00fccudunuzun eski proteinleri par\u00e7alay\u0131\u015f\u0131ndan daha h\u0131zl\u0131 yeni proteinler olu\u015fturman\u0131z ve depolaman\u0131z gerekiyor,” diyor Virginia Tech \u00dcniversitesi’nde beslenme profes\u00f6r\u00fc olan Michael Houston.<\/p>\n

Uygulamal\u0131 Fizyoloji Dergisi’nde<\/em>bir d\u00f6n\u00fcm noktas\u0131 ara\u015ft\u0131rmaya g\u00f6re, kabaca v\u00fccudunuzun bir g\u00fcn i\u00e7inde kullanabilece\u011finiz maksimum miktar v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, kilo ba\u015f\u0131na protein yakla\u015f\u0131k 1 gram i\u00e7in ate\u015f .<\/p>\n

\u00d6rne\u011fin, 160 kiloluk bir adam g\u00fcnde 160 gram protein t\u00fcketmelidir\u2014 8 onsluk tavuk g\u00f6\u011fs\u00fcnden alaca\u011f\u0131 miktar, 1 bardak s\u00fczme peynir, bir biftek sandvi\u00e7i, iki yumurta, bir bardak s\u00fct ve 2 ons f\u0131st\u0131k. G\u00fcnl\u00fck kalorilerinizin geri kalan\u0131n\u0131 karbonhidratlar ve ya\u011flar aras\u0131nda e\u015fit olarak b\u00f6l\u00fcn.<\/p>\n

2. Daha fazla yiyin<\/strong><\/h4>\n

YULAF EZGISLer\u0130GETTY RES\u0130mLer\u0130<\/p>\n

Yeterli proteine ek olarak, daha fazla kalori gerekir. Haftada 1 pound kazanmak i\u00e7in g\u00fcnl\u00fck alman\u0131z gereken say\u0131y\u0131 hesaplamak i\u00e7in a\u015fa\u011f\u0131daki form\u00fcl\u00fc kullan\u0131n. (Banyo \u00f6l\u00e7e\u011finde ortaya \u00e7\u0131kmak i\u00e7in kendinize 2 hafta verin. O zamana kadar kazanmad\u0131ysan\u0131z, kalorinizi g\u00fcnde 500 art\u0131r\u0131n.)<\/p>\n

    \n
  • A. Kilo a\u011f\u0131rl\u0131\u011f\u0131n\u0131z: _____<\/li>\n
  • B. Temel kalori ihtiya\u00e7lar\u0131n\u0131z\u0131 almak i\u00e7in A’y\u0131 12 ile \u00e7arp\u0131n: _____<\/li>\n
  • C. Dinlendirme metabolik h\u0131z\u0131n\u0131z\u0131 tahmin etmek i\u00e7in B’yi 1,6 ile \u00e7arp\u0131n (egzersizde faktoring yapmadan kalori yakma): _____<\/li>\n
  • D. Kuvvet e\u011fitimi: Haftada a\u011f\u0131rl\u0131k kald\u0131rd\u0131\u011f\u0131n\u0131z dakika say\u0131s\u0131n\u0131 5 ile \u00e7arp\u0131n: _____<\/li>\n
  • E. Aerobik e\u011fitim: \u00c7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131z, bisiklete bindi\u011finiz ve spor yapt\u0131\u011f\u0131n\u0131z haftada dakika say\u0131s\u0131n\u0131 8 ile \u00e7arp\u0131n: _____<\/li>\n
  • F. D ve E ekleyin ve 7’ye b\u00f6l\u00fcn: _____<\/li>\n
  • G. G\u00fcnl\u00fck kalori ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in C ve F ekleyin: _____<\/li>\n
  • H. G’ye 500 ekleyin: ___. Bu tahmini g\u00fcnl\u00fck kalori haftada 1 pound kazanmak i\u00e7in ihtiyac\u0131 oldu\u011funu.<\/li>\n<\/ul>\n

    3. \u0130\u015f B\u00fcy\u00fck de\u011fil, K\u00fc\u00e7\u00fck<\/strong><\/h4>\n

    Evet, paz\u0131 bukleler e\u011flenceli, ama kas koymak istiyorsan\u0131z, v\u00fccudunuzun meydan okumak i\u00e7in daha fazlas\u0131n\u0131 yapmak zorunda. Ve bunu yapman\u0131n bir anahtar\u0131, Samuel diyor, s\u00f6zde “\u00e7ok eklemli” hareketler ile \u00e7al\u0131\u015f\u0131yor. “Evet, izolasyon e\u011fitiminin bir de\u011feri var,” diyor Samuel, “ama bu e\u011fitimin belkemi\u011fi olamaz.”<\/p>\n

    Bunun yerine, ayn\u0131 anda birden fazla eklem ve kas meydan egzersizleri yapmak istiyorum. Mesela, damb\u0131l l\u0131 bir s\u0131ra y\u0131k\u0131n. Her sat\u0131r temsilcisi paz\u0131, lats ve abs meydan okuyor. Birden fazla kas gruplar\u0131 kullanarak daha fazla a\u011f\u0131rl\u0131k kald\u0131rmak i\u00e7in izin verir, Samuel, b\u00fcy\u00fcme nin \u00f6nemli bir uyar\u0131c\u0131 (daha sonra daha fazla) diyor. Ve sizi kaslar\u0131 birlikte kullanmaya iter, t\u0131pk\u0131 ger\u00e7ek hayatta yapt\u0131\u011f\u0131n\u0131z gibi. “\u00c7ok eklemli hareketler egzersiz anahtar\u0131d\u0131r,” diyor.<\/p>\n

    Squats, deadlifts, pullups gibi hamle emin olun ve tezgah presleri bundan yararlanmak i\u00e7in egzersiz bulunmaktad\u0131r. T\u00fcm ayn\u0131 anda birden fazla kas gruplar\u0131 te\u015fvik edecek, ve b\u00fcy\u00fcmek i\u00e7in, bunu yapmak istiyorum.<\/p>\n

    4. Tren A\u011f\u0131r<\/h4>\n

    E\u011fer kas ve g\u00fc\u00e7 in\u015fa etmek istiyorsan\u0131z, a\u011f\u0131r tren var, Curtis Shannon, CS.C S “E\u011fitim a\u011f\u0131r, g\u00fcvenli ve verimli, bir\u00e7ok faydas\u0131 vard\u0131r,” Shannon diyor. “A\u011f\u0131r e\u011fitim kaslar\u0131 sadece e\u015fmerkezli de\u011fil, eksantrik olarak da zorluyor. E\u011fer do\u011fru de\u011filse, a\u011f\u0131r a\u011f\u0131rl\u0131\u011f\u0131n kontrol\u00fc ile a\u015fa\u011f\u0131 inip yukar\u0131 yay\u0131laca\u011f\u0131 uyar\u0131c\u0131 daha fazla kas y\u0131rt\u0131\u011f\u0131na ve yeniden yap\u0131lanmas\u0131na neden olacakt\u0131r.”<\/p>\n

    Bu, yapt\u0131\u011f\u0131n\u0131z her setin 10-15 reps pompalama olmas\u0131 gerekti\u011fi anlam\u0131na gelir. Evet, y\u00fcksek rep setleri de\u011feri olabilir, ama squats ve tezgah presleri gibi \u00e7ok eklemli hareketler i\u00e7in, ve deadlifts, setleri yapmak korkmay\u0131n, diyelim ki, 5 reps. Bu daha fazla a\u011f\u0131rl\u0131k kullanmak i\u00e7in izin verecek, daha saf g\u00fc\u00e7 bina, Samuel diyor. Ve ilerledik\u00e7e, bu yeni g\u00fc\u00e7 daha fazla temsilci i\u00e7in daha a\u011f\u0131r a\u011f\u0131rl\u0131klar\u0131 kald\u0131rman\u0131z\u0131 sa\u011flayacak.<\/p>\n

    E\u011fitimde buna yakla\u015faman\u0131n bir yolu: D\u00fc\u015f\u00fck replik e\u011fitimi yapman\u0131z\u0131 sa\u011flayan bir egzersizle her egzersizi yap\u0131n. \u0130lk egzersiz 3-5 reps 4 setleri yap\u0131n, sonra bundan sonra her hareket i\u00e7in 10-12 reps 3 setleri yapmak. “Bu her iki d\u00fcnyan\u0131n en iyi,” Samuel diyor, “erken saf g\u00fc\u00e7 in\u015fa izin, sonra daha sonra temsilcileri y\u0131\u011fmak.”<\/p>\n

    5. \u00d6nce Bir \u0130\u00e7ki \u0130\u00e7<\/strong><\/h4>\n

    Texas \u00dcniversitesi’nde 2001’de yap\u0131lan bir \u00e7al\u0131\u015fmada, \u00e7al\u0131\u015fmadan \u00f6nce amino asitler ve karbonhidratlar i\u00e7eren bir titreme i\u00e7en haltercilerin egzersiz yapt\u0131ktan sonra ayn\u0131 sars\u0131nt\u0131y\u0131 i\u00e7en haltercilere g\u00f6re protein sentezini daha fazla art\u0131rd\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n

    Sars\u0131nt\u0131 esansiyel amino asitlerin 6 gram-protein kas yap\u0131 ta\u015flar\u0131-ve karbonhidrat 35 gram i\u00e7eriyordu.<\/p>\n

    Galveston’daki Texas \u00dcniversitesi’nde egzersiz ve beslenme ara\u015ft\u0131rmac\u0131s\u0131 olan Kevin Tipton, “Egzersiz \u00e7al\u0131\u015fma dokular\u0131n\u0131za kan ak\u0131\u015f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 i\u00e7in, egzersizden \u00f6nce karbonhidrat-protein kar\u0131\u015f\u0131m\u0131 i\u00e7mek kaslar\u0131n\u0131zdaki amino asitlerin daha fazla al\u0131m\u0131na yol a\u00e7abilir,” diyor.<\/p>\n

    Sallamak i\u00e7in, protein yakla\u015f\u0131k 10 ila 20 gram gerekir- genellikle bir peynir alt\u0131 suyu proteini tozu yakla\u015f\u0131k bir kep\u00e7e hakk\u0131nda. Proteinli i\u00e7ecekleri hazmedemez misin? Ayn\u0131 besinleri, 4 gram \u015fark\u00fcteri hindisi ve bir dilim Amerikan peyniri ile tam bu\u011fday ekme\u011finden elde edebilirsiniz. Ama i\u00e7ki i\u00e7mek daha iyidir.<\/p>\n

    Kalman, “S\u0131v\u0131 yemekler daha h\u0131zl\u0131 emilir” diyor. \u00c7ok zor. Egzersizden 30 ila 60 dakika \u00f6nce bir tane i\u00e7in.<\/p>\n

    6. Her Zaman Sert Gitme<\/strong><\/h4>\n

    V\u00fccudunuzun her g\u00fcn hareket etmelidir, ama bu egzersiz yorgunluk ve yorgunluk sizi almal\u0131d\u0131r anlam\u0131na gelmez. Samuel, “Her g\u00fcn en sert antrenman\u0131n\u0131z\u0131 yapt\u0131ysan\u0131z, v\u00fccudunuzun b\u00fcy\u00fcme \u015fans\u0131 olmaz” diyor. “Sald\u0131rmak i\u00e7in yerlerinizi se\u00e7in.” Ama\u00e7 her egzersiz iyi de\u011fil, \u00f6l\u00fc duygu bitirmek i\u00e7in. A\u011f\u0131rl\u0131k odas\u0131 egzersizlerinizi toplam 12-16 \u00e7al\u0131\u015fma setiile s\u0131n\u0131rland\u0131r\u0131n ve bunun \u00f6tesine ge\u00e7meyin.<\/p>\n

    Bu, s\u0131k s\u0131k ac\u0131mas\u0131z bir egzersiz yapamazs\u0131n\u0131z anlam\u0131na gelmez. Ama v\u00fccudunuzu k\u0131r\u0131lma noktas\u0131na kadar haftada \u00fc\u00e7 kez, arka arkaya asla egzersiz s\u0131n\u0131r\u0131. “B\u00fcy\u00fcmek i\u00e7in iyile\u015fmeye ihtiyac\u0131n var,” diyor Samuel. “S\u00fcrekli yorgunluk noktas\u0131na e\u011fitim kas b\u00fcy\u00fcmesi i\u00e7in gereken kurtarma ters olacakt\u0131r.”<\/p>\n

    7. Egzersiz sonra Karbonhidrat A\u015fa\u011f\u0131<\/strong><\/h4>\n

    Ara\u015ft\u0131rmalar, v\u00fccudunuzun karbonhidratbeslemek e\u011fer dinlenme g\u00fcnlerinde daha h\u0131zl\u0131 kas yeniden olacak g\u00f6sterir.<\/p>\n

    Kalman, “Karbonhidratl\u0131 egzersiz sonras\u0131 \u00f6\u011f\u00fcnler ins\u00fclin seviyenizi y\u00fckseltiyor” diyor ve bu da protein ar\u0131zas\u0131 oran\u0131n\u0131 yava\u015flat\u0131yor. Muz, spor i\u00e7ece\u011fi, f\u0131st\u0131k ezmeli sandvi\u00e7.<\/p>\n

    8. Her 3 Saatte Bir \u015eeyler Yiyin<\/strong><\/h4>\n

    Houston, “Yeterince s\u0131k yemiyorsan\u0131z, v\u00fccudunuzun yeni proteinler \u00fcretme oran\u0131n\u0131 s\u0131n\u0131rlayabilirsiniz” diyor.<\/p>\n

    Bir g\u00fcnde ihtiyac\u0131n\u0131z olan kalori miktar\u0131n\u0131 al\u0131n ve alt\u0131ya b\u00f6l\u00fcn. Bu kabaca her \u00f6\u011f\u00fcnde yemen gereken say\u0131. Her 3 saatte bir yakla\u015f\u0131k 20 gram protein t\u00fcketti\u011finizi unutmay\u0131n.<\/p>\n

    9. Bir Snack Dondurma olun<\/strong><\/h4>\n

    Bu ipucu \u015fimdiye kadar takip etmek en kolay olacakt\u0131r: dondurma bir kase var (her t\u00fcrl\u00fc) egzersiz 2 saat sonra.<\/p>\n

    American Journal of\u00a0Clinical Nutrition’da<\/em>yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re, bu at\u0131\u015ft\u0131rmal\u0131k \u00e7o\u011fu g\u0131dadan daha iyi ins\u00fclin dalgalanmas\u0131n\u0131 tetikler. Bu da egzersiz sonras\u0131 protein bozulmas\u0131na bir son verecek.<\/p>\n

    10. Yatmadan \u00d6nce S\u00fct Var<\/strong><\/h4>\n

    Yatmadan 30 dakika \u00f6nce karbonhidrat ve protein kombinasyonu yiyin. Kalman, kalorilerin uyku s\u0131ras\u0131nda sizinle tak\u0131lmas\u0131 ve kaslar\u0131n\u0131zdaki protein da\u011f\u0131l\u0131m\u0131n\u0131 azaltma olas\u0131l\u0131\u011f\u0131n\u0131n daha y\u00fcksek oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

    Ya\u011fs\u0131z s\u00fct veya s\u00fczme peynir ve meyve k\u00fc\u00e7\u00fck bir kase bir fincan kuru \u00fcz\u00fcm kepe\u011fi bir fincan deneyin. Uyan\u0131r uyanmaz tekrar yiyin.<\/p>\n

    Kalman, “Ne kadar gayretli olursan\u0131z, o kadar iyi sonu\u00e7lar al\u0131rs\u0131n\u0131z.” diyor.<\/p>\n

    Whey Kas B\u00fcy\u00fcmesi i\u00e7in gitmek i\u00e7in<\/h3>\n

    Her egzersiz \u00f6nce bu protein g\u00fc\u00e7 sallamak i\u00e7.<\/p>\n

    Kilo alma tozlar\u0131 s\u0131ska bir adam\u0131n sorunlar\u0131na kolay bir \u00e7\u00f6z\u00fcm gibi g\u00f6r\u00fcn\u00fcyor. Sonu\u00e7ta, bir porsiyon i\u00e7ine 2.200 kalori kadar paketi. Ama \u00f6dedi\u011fin paray\u0131 alam\u0131yorsun.<\/p>\n

    “Y\u00fcksek kalorili kilo-kazan\u00e7 i\u00e7ecekler genellikle \u015feker kalori fazla y\u00fczde 80 olsun,” Doug Kalman, R.D diyor. Ve bu kadar \u015feker d\u00fc\u015f\u00fcrmek mide ve ishal verebilir.<\/p>\n

    Yani, bir bak\u0131ma, iyi paray\u0131 tuvalete at\u0131yorsun. Kalman, “Kalorilerinizi g\u00fcn boyunca yayarak \u00e7ok daha iyi sonu\u00e7lar elde elabilirsiniz” diyor.<\/p>\n

    Ve protein sallar kullanarak. Beslenme ma\u011fazalar\u0131nda peynir alt\u0131 suyu protein ibaratlar\u0131na bak\u0131n. A\u015fa\u011f\u0131daki malzemelerle toz bir kep\u00e7e birle\u015ftirin ve ev yap\u0131m\u0131 kas geli\u015ftirme \u00f6n egzersiz sallamak i\u00e7in kar\u0131\u015f\u0131m\u0131:<\/p>\n

      \n
    • 1 tsp zeytin veya keten tohumu ya\u011f\u0131<\/li>\n
    • 1\/2 c ya\u011fs\u0131z yo\u011furt<\/li>\n
    • 1 c \u00fcz\u00fcm veya elma suyu<\/li>\n<\/ul>\n

      Titreme ba\u015f\u0131na istatistikler:<\/strong>\u00a0335 kalori, 27 gram protein, 45 gram karbonhidrat, 6 gram ya\u011f<\/p>\n

      \n","protected":false},"excerpt":{"rendered":"

      Bu 10 ipu\u00e7lar\u0131 kas ve g\u00fc\u00e7 paketi yard\u0131mc\u0131 olabilir. Kas yapmak kolay de\u011fil. Herkes bunu bilir. Evet, spor salonuna gidersin, 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