{"id":3758,"date":"2025-07-01T00:00:07","date_gmt":"2025-07-01T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3758"},"modified":"2025-07-01T17:13:17","modified_gmt":"2025-07-01T17:13:17","slug":"best-rep-range-for-cutting-preserve-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/best-rep-range-for-cutting-preserve-muscle\/","title":{"rendered":"KESME I\u00c7IN EN \u0130YI REP ARALI\u011eI | KAS KORUYUN"},"content":{"rendered":"<\/p>\n
KES\u0130n KASIN KORUNMASI ANA \u00d6NCEL\u0130\u011f\u0130nIZ OLMALIDIR. SABIT KAZAN\u0131LAN KAZAN\u00c7LAR\u0131 TUTARKEN BODYFAT H\u0131ZL\u0131 KESME I\u00c7IN EN IYI REP ARAL\u0131\u011e\u0131 KE\u015eFETMEK I\u00c7IN OKUMAYA DEVAM EDIN!<\/h5>\n

Spor salonunda herhangi bir bro sorun ve o b\u00fcy\u00fck olas\u0131l\u0131kla kesme i\u00e7in en iyi rep aral\u0131\u011f\u0131 ‘8-12 aral\u0131\u011f\u0131nda’ oldu\u011funu s\u00f6yleyecektir<\/p>\n

Bu ger\u00e7eklerden daha uzak olamazd\u0131.<\/p>\n

G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, kesme i\u00e7in mutlak en iyi rep aral\u0131\u011f\u0131 baz\u0131 HEAVY ASS WEIGHT kald\u0131rman\u0131z\u0131 sa\u011flayan biridir.<\/p>\n

20 d\u00fcz setleri i\u00e7in paz\u0131 bukleler d\u0131\u015far\u0131 Pompalama o DAMN kas tutmak i\u00e7in gereken izin verir v\u00fccudunuza do\u011fru sinyal sa\u011flamaz … sonu\u00e7ta bunu hak ettin.<\/p>\n

KAS K\u00dcTLESI KAYBETMEDEN NAS\u0131L KESILIR<\/h4>\n
\n
\"rep<\/figure>\n<\/div>\n

Bilim bu konuda \u00e7ok a\u00e7\u0131k, g\u00fcc\u00fc b\u00fcy\u00fck bir art\u0131\u015f boyut kazan\u00e7lar\u0131 e\u015fittir.<\/p>\n

Bunu biliyorsak, makul bir varsay\u0131m kas k\u00fctlesi mevcut seviyelerini korumak i\u00e7in de g\u00fcc\u00fcn\u00fc korumak gerekir olacakt\u0131r.<\/strong><\/em><\/p>\n

Bu nedenle, bu mant\u0131\u011f\u0131 kullanarak kesme i\u00e7in en iyi rep aral\u0131\u011f\u0131n\u0131n 1-5 rep aral\u0131\u011f\u0131 oldu\u011funu varsayabiliriz, \u00e7\u00fcnk\u00fc bu maksimum kas lifi al\u0131m\u0131n\u0131z\u0131 sa\u011flar.<\/p>\n

Bu rep aral\u0131\u011f\u0131nda Kald\u0131rma \u00e7ok metabolik yorgunluk uyar\u0131c\u0131 ya da glikojen depolar\u0131 kadar y\u00fcksek hacimli bir oturum olarak g\u00fcvenerek olmayacak gibi bir a\u00e7\u0131k \u00e7ok daha az vergi.<\/p>\n

A\u011f\u0131r kald\u0131rma de\u011fil ek olarak bir\u00e7ok ki\u015fi tek eklem hareketleri lehine \u00e7ok eklemli egzersizleri keserek hata yapmak!<\/p>\n

Bu korkun\u00e7 bir fikir en az s\u00f6ylemek, a\u011f\u0131r bile\u015fik asans\u00f6rler izolasyon hareketleri \u00fczerinde \u00e7ok daha y\u00fcksek \u00f6ncelik almal\u0131d\u0131r, \u00f6zellikle bir a\u00e7\u0131k bulunmaktad\u0131r.<\/p>\n

A\u011f\u0131r bile\u015fik asans\u00f6rlerde ilerleme ne kadar iyi kas k\u00fctlesini korudu\u011funuzu \u00f6l\u00e7mek i\u00e7in inan\u0131lmaz etkili bir yoldur.<\/p>\n

Sadece g\u00fc\u00e7 seviyelerini korumaya \u00e7al\u0131\u015f\u0131rken, hacim kap i\u00e7in en iyi \u00e7\u0131karlar\u0131 olabilir;<\/p>\n

Toplam hacim gereksinimleri kesme vs ya\u011fs\u0131z \u015fi\u015fkinlik b\u00fcy\u00fck \u00f6l\u00e7\u00fcde daha k\u00fc\u00e7\u00fck, asl\u0131nda ek kas eklemek i\u00e7in gerekli hacmin 1\/3 ile kurtulabilirsiniz.<\/strong><\/em><\/p>\n

Bunu nas\u0131l uygulayaca\u011f\u0131n\u0131z i\u00e7in bir \u00f6rnek a\u015fa\u011f\u0131daki gibidir (tam g\u00f6vde \u00f6rne\u011fi):<\/p>\n

egzersiz A:<\/p>\n

Squat 5\u00d75<\/p>\n

Bench bas\u0131n 5\u00d75<\/p>\n

Deadlift 3\u00d75<\/p>\n

yak\u0131n kavrama tezgah bas\u0131n 3\u00d78<\/p>\n

3\u00d78 kadar a\u011f\u0131rl\u0131kl\u0131 \u00e7ene<\/p>\n

egzersiz B: (azalt\u0131lm\u0131\u015f hacim):<\/p>\n

Squat 3\u00d75<\/p>\n

Bench bas\u0131n 3\u00d75<\/p>\n

Deadlift 1\u00d75<\/p>\n

yak\u0131n kavrama tezgah bas\u0131n 2\u00d78<\/p>\n

2\u00d78 kadar a\u011f\u0131rl\u0131kl\u0131 \u00e7ene<\/p>\n

Kurtarma zaman herhangi bir \u00f6nemli miktarda diyet yaparken b\u00fcy\u00fck bir darbe al\u0131r gibi bu harika, ve geri egzersiz \u00f6l\u00e7ekleme yetene\u011fi size a\u011f\u0131r setleri \u00fczerinde istinat temsilcileri i\u00e7ine daha fazla enerji koymak i\u00e7in izin verir gibi yararl\u0131d\u0131r.<\/p>\n

\n
\"rep<\/figure>\n<\/div>\n

KESERKEN BESLENME<\/h4>\n

Hacim \u00fczerinde yo\u011funluk \u00f6ncelik yan\u0131 s\u0131ra, bizim kalori a\u00e7\u0131\u011f\u0131 \u00e7ok b\u00fcy\u00fck olmad\u0131\u011f\u0131ndan emin olabilirsiniz.<\/p>\n

Benim her zamanki tavsiye m.5-1.5 maksimum haftada kilo. Bu kural i\u00e7in bir istisna daha h\u0131zl\u0131 kilo vermek gerekir ve kas k\u00fctlesinin korunmas\u0131 konusunda endi\u015feli olmayan ciddi kilolu bireyler olacakt\u0131r.<\/p>\n

E\u011fer \u00e7ok b\u00fcy\u00fck \u00f6l\u00e7\u00fcde kilo kesmeye \u00e7al\u0131\u015f\u0131rsan\u0131z ka\u00e7\u0131n\u0131lmaz kas dokusunda bir kayb\u0131na neden olacak gereksiz yere g\u00fcc\u00fc \u00e7ok kaybetme sona erecek.<\/p>\n

Ancak a\u015fa\u011f\u0131da listeleyecek bir\u00e7ok nedenden dolay\u0131 a\u011f\u0131rl\u0131k herhangi bir \u00f6nemli miktarda kesme zaman mukavemet kayb\u0131 belirli bir d\u00fczeyde beklenebilir:<\/p>\n

    \n
  • Daha k\u00f6t\u00fc kald\u0131ra\u00e7lar (pushin i\u00e7in daha az yast\u0131k!)<\/li>\n
  • D\u00fc\u015f\u00fck glikojen depolar\u0131<\/li>\n
  • Daha az toplam karbonhidrat<\/li>\n<\/ul>\n

    Karbonhidratlar diyet yaparken makro besin al\u0131m\u0131n\u0131n en az% 40-45 \u00f6d\u00fcn vermelidir, bu glikojen d\u00fczeyleri y\u00fckseltilmi\u015f tutmaya yard\u0131mc\u0131 olacakt\u0131r ve egzersiz bu nedenle muazzam yararlanacakt\u0131r.<\/p>\n

    Ben genellikle protein \u00e7ok abart\u0131l\u0131 yorulu ama kesme ve kas k\u00fctlesi tutmaya \u00e7al\u0131\u015f\u0131rken durumunda, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 pound ba\u015f\u0131na bir gram protein y\u00fckselterek baz\u0131 nedenlerle yararl\u0131 olabilir g\u00f6r\u00fc\u015f\u00fc tutun:<\/p>\n

      \n
    1. Kas k\u00fctlesinin korunmas\u0131na yard\u0131mc\u0131 olur<\/li>\n
    2. Doygunluk faydalar\u0131<\/li>\n
    3. Proteinin termik etkisi daha fazla yemek i\u00e7in izin verecektir<\/li>\n<\/ol>\n

      Diyetinizin geri kalan\u0131 sa\u011fl\u0131kl\u0131 ya\u011flardan olu\u015facakt\u0131r.<\/p>\n

      \u00d6rnek:<\/p>\n

      160 lb adam 2200 kalori bir g\u00fcn kesme<\/p>\n

        \n
      • karbonhidrat= 275g (%50)<\/li>\n
      • protein= 165g (%30)<\/li>\n
      • ya\u011f= 49g (%20)<\/li>\n<\/ul>\n

        A\u015f\u0131r\u0131 KARDIYO S\u0131N\u0131RLAND\u0131RMA<\/h4>\n

        A\u015f\u0131r\u0131 kardiyo s\u00fcrd\u00fcr\u00fclebilir uzun vadeli de\u011fildir ve olumsuz spor salonunda g\u00fcc\u00fc etkileyecek agresif bir kalori a\u00e7\u0131\u011f\u0131 i\u00e7ine \u0131l\u0131ml\u0131 bir a\u00e7\u0131k itebilir.<\/p>\n

        Kurtarma zaten bir kesim azal\u0131r, a\u015f\u0131r\u0131 kardiyo bu \u015fiddetlendirir ve artan stres d\u00fczeyleri nedeniyle kas bak\u0131m\u0131 \u00e7ok daha zor hale getirir (kortizol) ve enerji eksikli\u011fi.<\/p>\n

        Benim tavsiyem 30-45 dakika LISS kardiyo seanslar\u0131 2-4 kez kapal\u0131 g\u00fcnlerde haftada sopa olacakt\u0131r, bu \u00e7ok d\u00fc\u015f\u00fck yo\u011funluklu ve asl\u0131nda kurtarma yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

        S\u00f6z\u00fcn \u00f6z\u00fc<\/h3>\n

        \u0130\u015fte burada! sadece \u00f6zetlemek i\u00e7in:<\/p>\n

          \n
        • Kesme s\u0131ras\u0131nda kas korumak i\u00e7in 1-5 rep aral\u0131\u011f\u0131nda a\u011f\u0131r bile\u015fik kald\u0131rma odaklan\u0131n.<\/li>\n
        • Hedef en fazla 1.5 pound bir hafta kayb\u0131<\/li>\n
        • Karbonhidrat ve proteini y\u00fcksek tutun<\/li>\n
        • Kardiyonun orta ve d\u00fc\u015f\u00fck \u015fiddetini koruyun<\/li>\n
        • kurtarma bir sorun ise hacmi azaltmak ve g\u00fcc\u00fcn\u00fc korumaya odaklanmak<\/li>\n<\/ul>\n

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

          KES\u0130n KASIN KORUNMASI ANA \u00d6NCEL\u0130\u011f\u0130nIZ OLMALIDIR. SABIT KAZAN\u0131LAN KAZAN\u00c7LAR\u0131 TUTARKEN BODYFAT H\u0131ZL\u0131 KESME I\u00c7IN EN IYI REP ARAL\u0131\u011e\u0131 KE\u015eFETMEK I\u00c7IN […]<\/p>\n","protected":false},"author":2,"featured_media":8025,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[55,139,140],"tags":[151],"class_list":["post-3758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym-fitness","category-muscle-building","category-training-tips","tag-rep-range"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/12\/bulking-and-cutting-jigsaw.jpg","categories_details":[{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":151,"name":"Rep Range","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":21515,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/3758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=3758"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/3758\/revisions"}],"predecessor-version":[{"id":16945,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/3758\/revisions\/16945"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/8025"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=3758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=3758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=3758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}