{"id":6091,"date":"2023-08-24T17:17:20","date_gmt":"2023-08-24T17:17:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6091"},"modified":"2023-08-24T17:17:24","modified_gmt":"2023-08-24T17:17:24","slug":"effective-weight-gain-tips-for-body-builders","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/effective-weight-gain-tips-for-body-builders\/","title":{"rendered":"V\u00dcCUT GELI\u015eTIRICILER I\u00c7IN ETKILI KILO \u0130PU\u00c7LARI"},"content":{"rendered":"<\/p>\n<p>V\u00fccut geli\u015ftirme sadece kilo kaybetme ve tan\u0131m kazan\u0131yor gerektirmez, ama ayn\u0131 zamanda k\u00fctle ve boyut kazanmak i\u00e7in s\u0131ska \u00e7ocuklar i\u00e7in kilo almay\u0131 gerektirir. Baz\u0131 fitness merakl\u0131lar\u0131 ve e\u011fitmenler g\u00f6re kilo biraz kilo daha kolayd\u0131r. Ama tabii ki ayn\u0131 zamanda \u00f6nceki kilo, genetik ve egzersiz aktivitesi ba\u011fl\u0131d\u0131r. E\u011fer kaliteli bir fiziksel katacak ve ayn\u0131 \u015fekilde g\u00fcc\u00fc te\u015fvik edecek kilo ve kitle kazanmak i\u00e7in uygulayabilirsiniz alt\u0131n ipu\u00e7lar\u0131 vard\u0131r. Bu y\u00f6ntemler asl\u0131nda kolay de\u011fil, ama tutarl\u0131l\u0131k ile zaman i\u00e7inde kitle ve yal\u0131n fizi\u011fi geli\u015ftirece\u011fiz. \u0130\u015fte baz\u0131lar\u0131.<\/p>\n<h2>1. PROTEIN GIBI BESLENME YAP\u0131 TA\u015eLAR\u0131 ILE BA\u015eLAY\u0131N.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn1.sph.harvard.edu\/wp-content\/uploads\/sites\/30\/2018\/11\/shutterstock_723278326-1200x882.jpg\" alt=\"\" \/><\/figure>\n<p>\u00c7o\u011fu insan kas geli\u015ftirme ve kilo al\u0131m\u0131 \u00e7o\u011funlukla spor salonunda meydana geldi\u011fini d\u00fc\u015f\u00fcn\u00fcyorum. Ancak, beslenme ve v\u00fccut geli\u015ftirme el ele gider. Bu ikisi aras\u0131nda bir ihmal ve temelleri b\u00fcy\u00fck olas\u0131l\u0131kla \u00e7\u00f6kecek. Sert bir kazan\u00e7 i\u00e7in gram protein al\u0131m\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131na 1 ila 1,5 kez olmal\u0131d\u0131r. Yani bu, 125 pounder&#8217;\u0131n s\u00f6z konusu proteinin 125 ila 188 gram\u0131n\u0131 bir g\u00fcnde yutmas\u0131 gerekti\u011fi anlam\u0131na gelir. Proteinin en yayg\u0131n kaynaklar\u0131 yumurta, s\u00fct, fasulye, ya\u011fs\u0131z s\u00fct ve protein tozlar\u0131d\u0131r. Bir g\u00fcn protein dedi miktar\u0131 alarak olduk\u00e7a y\u0131ld\u0131r\u0131c\u0131 olabilir bu y\u00fczden tek bir \u00f6\u011f\u00fcnde hepsini a\u015fa\u011f\u0131 alarak yerine g\u00fcnde alt\u0131 k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcn yemek b\u00f6lmek i\u00e7in en iyisidir.<\/p>\n<h2>2. TEMEL KARBONHIDRATLAR\u0131 ASLA UNUTMAYIN.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ontoorthopedics.com\/images\/Choosing_Healthy_Carbohydrates_Onto_Orthopedics.jpg\" alt=\"\" \/><\/figure>\n<p>Insanlar\u0131n kilo almaya \u00e7al\u0131\u015f\u0131rken yapt\u0131klar\u0131 bir di\u011fer hata tamamen karbonhidrat ihmal ve protein tek ba\u015f\u0131na y\u00fckleme. Uzun laf\u0131n k\u0131sas\u0131 karbonhidratlar protein emilimi s\u00f6z konusu oldu\u011funda \u00f6nemli bir rol oynamaktad\u0131r kesmek i\u00e7in. Ayn\u0131 zamanda dinlenirken enerji yak\u0131t ikmali b\u00fcy\u00fck bir par\u00e7as\u0131 haline gelir. Karma\u015f\u0131k, ekmek ve bu\u011fday, meyve bazl\u0131 kaynaklardan basit ve sebze lifli gibi karbonhidrat farkl\u0131 t\u00fcrleri vard\u0131r. Bu kilo al\u0131m\u0131 i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131na karbonhidrat 2,5 gram almak i\u00e7in tavsiye edilir. Basit\u00e7e s\u00f6ylemek gerekirse, bir 125 pounder karbonhidrat 250 ila 315 gram bir g\u00fcn yutmak gerekir. Bu g\u00fcn boyunca kullanmak ve ya\u011fs\u0131z kitle kazanmak i\u00e7in \u00f6\u011fleden sonra almak i\u00e7in kahvalt\u0131 s\u0131ras\u0131nda karbonhidrat y\u00fcklemek i\u00e7in tavsiye edilir. E\u011fer gece boyunca uyku gibi kullan\u0131lmayan b\u0131rak\u0131labilir gibi ak\u015fam basit karbonhidrat al\u0131m\u0131n\u0131 en aza indirin. Ya\u011f olarak birikebilir.<\/p>\n<h2>3. ALMANIZ GEREKEN BIR DI\u011eER \u00d6NEMLI UNSUR DA YA\u011eLARD\u0131R.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/grohealth\/image\/upload\/f_auto,fl_lossy,q_auto\/v1581683924\/DCUK\/Content\/iStock-496689738.jpg\" alt=\"\" \/><\/figure>\n<p>Ya\u011flar \u00e7o\u011funlukla v\u00fccut i\u00e7in zararl\u0131 olarak kar\u0131\u015ft\u0131r\u0131l\u0131r. Ancak, esansiyel ya\u011f asitleri veya EA&#8217;lar ruh hali d\u00fczenleme i\u00e7in gereklidir, v\u00fccuda oksijen dif\u00fczyon ve enerji te\u015fvik etmek i\u00e7in. Tavsiye edilen 80 gram protein kilo almak i\u00e7in yeterlidir. Esansiyel ya\u011f asitleri somon, tohum, ton bal\u0131\u011f\u0131 ve f\u0131nd\u0131k gibi baz\u0131 g\u0131dalar bulunabilir.<\/p>\n<h2>4. GEZEGENDEKI T\u00dcM YA\u015eAM FORMLAR\u0131 I\u00c7IN GEREKLI OLAN SU, K\u00dcTLE KAZANMAK I\u00c7IN DE HAYATI \u00d6NEM TA\u015e\u0131R.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/70724157.cms?width=680&amp;height=512&amp;imgsize=123238\" alt=\"\" \/><\/figure>\n<p>Su v\u00fccudun% 70 oldu\u011fundan, e\u011fer kitle kazanmak istiyorsan\u0131z bir galon bir g\u00fcn almak i\u00e7in \u00e7ok \u00f6nemlidir. Ayr\u0131ca egzersiz s\u0131ras\u0131nda kaslara yard\u0131mc\u0131 olur. Egzersiz s\u0131ras\u0131nda yeterli su al\u0131m\u0131 performans\u0131n\u0131z\u0131 sap olabilir dehidratasyon gerektirir. Spor i\u00e7ecekleri de seans s\u0131ras\u0131nda su ve\u00a0<a href=\"https:\/\/www.nlm.nih.gov\/medlineplus\/ency\/article\/002350.htm\" target=\"_blank\" rel=\"noreferrer noopener\">elektrolitleri<\/a>\u00a0doldurmaya yard\u0131mc\u0131 olabilece\u011fi i\u00e7in gereklidir.<\/p>\n<h2>5. BU YUKAR\u0131DA BELIRTILEN Ipu\u00e7lar\u0131 ALARAK \u00c7OK FAZLA OLABILIR AMA ASL\u0131NDA G\u00dcNDE ALT\u0131 KEZ KADAR YEMEK B\u00d6LEBILIRSINIZ.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitnessrealitycheck.files.wordpress.com\/2014\/02\/how-many-meals-a-day-to-lose-weight.jpg\" alt=\"\" \/><\/figure>\n<p>Karbonhidrat, protein ve ya\u011f \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n\u0131 b\u00f6len maksimum kitle kazanc\u0131 i\u00e7in her 2 ila 3 saatte bir yiyebilirsiniz.<\/p>\n<h2>6. EK BIR BESIN KITLE BINA G\u0131DA OLARAK, HAZ\u0131RLAMAK VE S\u0131\u011e\u0131R ETI YIYEBILIRSINIZ.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn11.bigcommerce.com\/s-7tefearjt6\/images\/stencil\/1280x1280\/products\/233\/560\/one-quarter-grass-fed-beef__26889.1596899273.jpg?c=2\" alt=\"\" \/><\/figure>\n<p>S\u0131\u011f\u0131r eti\u00a0<a href=\"https:\/\/www.heart.org\/HEARTORG\/GettingHealthy\/FatsAndOils\/Fats101\/Saturated-Fats_UCM_301110_Article.jsp\" target=\"_blank\" rel=\"noreferrer noopener\">doymu\u015f ya\u011flar<\/a>\u00a0testosteron sa\u011fl\u0131kl\u0131 seviyelerde te\u015fvik etmek ve kaslar\u0131n b\u00fcy\u00fcmesini maksimize etmek i\u00e7in hayati \u00f6nem ta\u015f\u0131maktad\u0131r. B vitamini, \u00e7inko ve demir gibi s\u0131\u011f\u0131r eti besin i\u00e7eri\u011fi de egzersiz oturumlar\u0131 s\u0131ras\u0131nda enerji bak\u0131m\u0131 ve kas b\u00fcy\u00fcmesi i\u00e7in gereklidir.<\/p>\n<h2>7. PEYNIR ALT\u0131 SUYU PROTEIN TOZU Ak\u0131ll\u0131ca Al\u0131n.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0052\/8433\/1638\/articles\/WheyScoopWhiteBackground_600x.jpg?v=1554397770\" alt=\"\" \/><\/figure>\n<p>V\u00fccudunuz 8 saatlik oru\u00e7 ve uykudan sonra katabolik bir durumda oldu\u011fu i\u00e7in uyan\u0131r uyanmaz\u00a0<a href=\"http:\/\/www.workouthealthy.com\/Protein-Powder_c_197.html\" target=\"_blank\" rel=\"noreferrer noopener\">peynir alt\u0131 suyu proteininizi<\/a>\u00a0alman\u0131z \u00f6nerilir. Bu sabah protein i\u00e7in ilk kaynak olarak hizmet verecek. Tek bir kep\u00e7e veya protein 20 gram bir meyve bazl\u0131 karbonhidrat kayna\u011f\u0131 ile birlikte kahvalt\u0131 i\u00e7in yeterlidir. Onlar yava\u015f protein kaynaklar\u0131 sindirerek olarak absorbe etmek i\u00e7in \u00e7ok fazla zaman almak beri yumurta ve fasulye gibi t\u00fcm g\u0131da kaynaklar\u0131ndan uzak utanga\u00e7 en iyisidir. Daha sonra g\u00fcn\u00fcn ilerleyen saatlerinde t\u00fcm bu g\u0131da kaynaklar\u0131n\u0131 alabilirsiniz. Ayr\u0131ca egzersiz otuz dakika \u00f6nce kreatin ile birlikte protein 2o gram almak \u00f6nerilmektedir. Egzersiz den sonra, bir meyve bazl\u0131 karbonhidrat ile, protein 20 ila 40 gram almak.<\/p>\n<h2>8. E\u011eITIM S\u00d6Z KONUSU OLDU\u011eUNDA, 4 SETIN 8 ILA 10 REPS A\u011e\u0131R Y\u00dcKLERI KALD\u0131RMAK I\u00c7IN TAVSIYE EDILIR.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<p>Bu rep k\u00fcmesi d\u00fczeni i\u00e7in kitle kazanmak i\u00e7in ge\u00e7erlidir. Bu squats, tezgah bas\u0131n ve sat\u0131r gibi bile\u015fik egzersizleri odaklanmak \u00f6nemlidir. Bu egzersizler \u00f6zellikle a\u011f\u0131r a\u011f\u0131rl\u0131k kald\u0131rma ile kullan\u0131ld\u0131\u011f\u0131nda kas b\u00fcy\u00fcmesi i\u00e7in gerekli kas lifleri i\u015fe. Ayr\u0131ca tan\u0131m hedef ve bireysel kas dengesi ve g\u00fcc\u00fc te\u015fvik izolasyon egzersizleri dahil edebilirsiniz.<\/p>\n<h2>9. KITLE KAZANMAK I\u00c7IN, AYN\u0131 ZAMANDA PROGRAM\u0131N\u0131ZA DINLENME G\u00dcN EKLEMEK I\u00c7IN \u00c7OK \u00d6NEMLIDIR.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/www.crossfitboilerroom.com\/wp-content\/uploads\/2012\/11\/p90x-day-26-e1352304706349.jpg\" alt=\"\" \/><\/figure>\n<p>Dinlenme g\u00fcnleri, kaslar\u0131n\u0131z\u0131n b\u00fcy\u00fcmesi i\u00e7in ihtiyac\u0131n\u0131z olan iyile\u015fme yive yak\u0131t ikmali sa\u011flar. Egzersizler aras\u0131nda dinlenme veya ikiz bir g\u00fcn de kas b\u00fcy\u00fcmesi ve kitle te\u015fvik etmek i\u00e7in yeterlidir. A\u015f\u0131r\u0131 e\u011fitim v\u00fccut halsizlik, zay\u0131fl\u0131k ve kitle ve g\u00fc\u00e7 kazanma hedefleriniz i\u00e7in ters olabilir bile yaralanmalara yol a\u00e7abilir.<\/p>\n<h2>Sonu\u00e7<\/h2>\n<p>Yani orada, bu sizin yuva yemek plan\u0131 veya egzersiz oturumu i\u00e7in uygulayabilirsiniz en \u00f6nemli beslenme ve egzersiz ipu\u00e7lar\u0131 vard\u0131r. Tabii ki bu k\u00fctle ve g\u00fc\u00e7 olu\u015fturmak i\u00e7in kullanabilece\u011finiz bir\u00e7ok kilo alma ilkelerinden sadece baz\u0131lar\u0131d\u0131r. Bu y\u00fczden devam edin ve ak\u0131lda bu ipu\u00e7lar\u0131 ile kaliteli bir fiziksel in\u015fa.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccut geli\u015ftirme sadece kilo kaybetme ve tan\u0131m kazan\u0131yor gerektirmez, ama ayn\u0131 zamanda k\u00fctle ve boyut kazanmak i\u00e7in s\u0131ska \u00e7ocuklar i\u00e7in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8289,"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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