{"id":6228,"date":"2024-05-09T00:00:18","date_gmt":"2024-05-09T00:00:18","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6228"},"modified":"2024-05-09T16:56:36","modified_gmt":"2024-05-09T16:56:36","slug":"10-training-mistakes-that-kill-progress","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-training-mistakes-that-kill-progress\/","title":{"rendered":"\u0130LERLEMEYI \u00d6LD\u00dcREN 10 E\u011e\u0130T\u0130M HATASI"},"content":{"rendered":"<\/p>\n

Bu gaflar\u0131 uzak tutarak kendine bir iyilik yap.<\/p>\n

Fitness ilerlemenizin patinajlara \u00e7arpmas\u0131n\u0131n bir\u00e7ok nedeni vard\u0131r. K\u00f6t\u00fc beslenme se\u00e7imleri, etkisiz bir egzersiz stratejisi, iyile\u015fmeye yeterince dikkat edilmedi\u011fi veya sadece k\u00f6t\u00fc bir ruh hali ile ilgili olsun, fitness hedefleriniz yapt\u0131\u011f\u0131n\u0131zdan bile haberiniz olmayan hatalarla sabote edilebilir.<\/p>\n

Bununla birlikte, d\u00fczeltilemez bir hata yoktur. Burada, insanlar\u0131n yapt\u0131\u011f\u0131 en yayg\u0131n olanlardan baz\u0131lar\u0131na bak\u0131yoruz ve bunlar\u0131 nas\u0131l d\u00fczeltebilece\u011finizi s\u00f6yl\u00fcyoruz, b\u00f6ylece tekrar ray\u0131na oturabilir ve tekrar ciddi bir ilerleme g\u00f6stermeye haz\u0131r olabilirsiniz.<\/p>\n

1 \/ 10<\/p>\n

\"\"<\/figure>\n

\u00c7ok fazla d\u00fc\u015f\u00fcn\u00fcyorsun.<\/h2>\n

K\u0131smi temsilciler, zorunlu temsilciler veya yava\u015f negatifler\u2014 hangisini yapmal\u0131s\u0131n\u0131z? \u00d6ncelikle, d\u00fc\u015f\u00fcnmeyi b\u0131rak ve i\u015fe d\u00f6n.<\/p>\n

Ne yaz\u0131k ki, e\u011fitim programlar\u0131n\u0131n \u00e7o\u011fu a\u015f\u0131r\u0131 y\u00fck ve do\u011frusal ilerlemenin denenmi\u015f ve ger\u00e7ek ilkelerini kaybetti. Daha fazla sonu\u00e7 g\u00f6rmek i\u00e7in, daha fazla ses i\u015flemek i\u00e7in daha g\u00fc\u00e7l\u00fc olmak i\u00e7in irade g\u00fcc\u00fcne sahip olmal\u0131s\u0131n\u0131z. Ba\u015flamak i\u00e7in, her hafta a\u011f\u0131rl\u0131\u011f\u0131n y\u00fczde \u00fc\u00e7 ila be\u015fini ekledi\u011finiz ve bir set ekledi\u011finiz bir plan belirleyin. Ard\u0131ndan maksimum a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131n y\u00fczde 80’i ile antrenmanlara ba\u015flay\u0131n ve ba\u015far\u0131s\u0131z olmadan y\u00fczde 95’e kadar \u00e7al\u0131\u015f\u0131n.<\/p>\n

2 \/ 10<\/p>\n

\"\"<\/figure>\n

Y\u00fck Kald\u0131r\u0131lm\u0131yor<\/h2>\n

\u0130lk noktaya ba\u011fl\u0131 kalsan\u0131z, bir bo\u015faltma haftas\u0131 alman\u0131z bir zorunluluktur. Hacim ve a\u011f\u0131rl\u0131\u011f\u0131n ikiye b\u00f6l\u00fcnd\u00fc\u011f\u00fc her d\u00f6rt ila be\u015f haftada bir bo\u015falt\u0131n. Bir bo\u015faltma haftas\u0131 merkezi sinir sisteminizi s\u0131f\u0131rlar ve eklemlerinizin iyile\u015fmesi i\u00e7in bir de\u011fi\u015fiklik sa\u011flar.<\/p>\n

3 \/ 10<\/p>\n

\"\"<\/figure>\n

B\u00f6lmeyi Durdur<\/h2>\n

Ac\u0131mas\u0131zca d\u00fcr\u00fcst olmak istemem ama her zaman kol ya da g\u00f6\u011f\u00fcs g\u00fcn\u00fcne ihtiyac\u0131n yoktur. Bunun yerine, itme-\u00e7ekme bacak prensibini program\u0131n\u0131z\u0131n yap\u0131 ta\u015f\u0131 olarak d\u00fc\u015f\u00fcn\u00fcn. Ve e\u011fer risk alan biriyseniz, dikey ve yatay bir \u00e7ekme g\u00fcn\u00fcn\u00fcn yan\u0131 s\u0131ra ayakta bir itme g\u00fcn\u00fc yap\u0131n. Bu sizi haftada be\u015f antrenman g\u00fcn\u00fcne sokacakt\u0131r, ancak ikinci bir bacak g\u00fcn\u00fc eklemektan \u00e7ekinmeyin.<\/p>\n

4 \/ 10<\/p>\n

\"\"<\/figure>\n

E\u011fitim A\u00e7<\/h2>\n

Felaketin tarifi spor salonuna a\u00e7 karn\u0131na vurmakt\u0131r- ask\u0131da kalacaks\u0131n\u0131z. Yeterli yo\u011funlukta ve hacimde antrenman yapt\u0131ysan\u0131z, egzersiz yapmadan 60 dakika \u00f6nce bir protein ve karbonhidrat t\u00fcketmeniz gerekir. Ayr\u0131ca optimum performans i\u00e7in egzersiz i\u00e7i sallama ekleyin.<\/p>\n

5 \/ 10<\/p>\n

\"\"<\/figure>\n

\u00c7ok Fazla Enerji Supps<\/h2>\n

Her zaman bir \u015feyler yapabilirsin, kafein gibi. En az\u0131ndan, iki g\u00fcn \u00fccretsiz kafein ve ba\u015fka bir uyar\u0131c\u0131ya sahip olmaya \u00e7al\u0131\u015f\u0131n. \u00c7ok fazla kafein merkezi sinir sisteminizi olumsuz etkileyebilir ve genel iyile\u015fmeyi engelleyebilir. Size bir tavsiye, uyar\u0131c\u0131lar\u0131 en zay\u0131f v\u00fccut par\u00e7alar\u0131n\u0131z\u0131 e\u011fitti\u011finiz g\u00fcnlere sakla.<\/p>\n

6 \/ 10<\/p>\n

\"\"<\/figure>\n

Kurtarma Se\u00e7eneklerini Kullanmama<\/h2>\n

\u00d6zellikle ilerleyen y\u0131llar\u0131m\u0131zda e\u011fitim g\u00f6renler i\u00e7in yard\u0131ml\u0131 iyile\u015fme \u015fartt\u0131r. B\u00fct\u00e7enize ba\u011fl\u0131 olarak akupunktur ve masajlar i\u00e7in haftal\u0131k randevu al\u0131n. Baz\u0131 sigorta planlar\u0131 akupunkturlar\u0131 kapsar ve masajlara gelince, tetik noktalar\u0131n\u0131 anlayan ve a\u011fr\u0131ya at\u0131fta bulunan birini bulun. Hem fiziksel hem de finansal a\u00e7\u0131dan ac\u0131 verici olabilir, ancak uzun vadede \u00e7ok faydal\u0131 olabilir.<\/p>\n

7 \/ 10<\/p>\n

\"\"<\/figure>\n

E\u011fitmek i\u00e7in Piramit Kullanma<\/h2>\n

Piramit iyi bir egzersiz protokol\u00fc de\u011fil – muhtemelen bu konuda sizden duyaca\u011f\u0131m. Rutin \u00e7ok fazla temsil aral\u0131\u011f\u0131n\u0131 kapsar. Ayr\u0131ca, 15 temsilciye kadar ba\u015far\u0131s\u0131zl\u0131\u011fa e\u011fitim, daha daha a\u011f\u0131r sete ge\u00e7meden sinir sisteminizi k\u0131zartacakt\u0131r. Ger\u00e7ek antrenman kilonuza kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z bir rampa kullanman\u0131z\u0131 \u00f6neririm.<\/p>\n

\u00d6rnek:<\/h4>\n
    \n
  • Set 1: 1-10 reps y\u00fczde 50.<\/li>\n
  • Set 2: 5 reps y\u00fczde 75.<\/li>\n
  • Set 3: 2 reps y\u00fczde 90.<\/li>\n<\/ul>\n

    Bundan sonra, hipertrofi i\u00e7in d\u00f6rt a\u011f\u0131r setten \u00fc\u00e7\u00fcn\u00fc ger\u00e7ekle\u015ftirin.<\/p>\n

    8 \/ 10<\/p>\n

    \"\"<\/figure>\n

    Do\u011frudan Delt Hareketlerini Kullanma<\/h2>\n

    \u00d6n zamlar, sadece b\u0131rak\u0131n. Do\u011frudan \u00f6n delt \u00e7al\u0131\u015fmas\u0131 yapmaya kesinlikle gerek yoktur, \u00e7\u00fcnk\u00fc a\u011f\u0131r presler ve \u00e7ekmeler s\u0131ras\u0131nda zaten bol miktarda stim\u00fclasyon al\u0131rlar. Bunun yerine, kas dengesizliklerini ve yaralanmalar\u0131n\u0131 \u00f6nlemek i\u00e7in arka delts ve kelep\u00e7elere odaklan\u0131n.<\/p>\n

    9 OF 10<\/p>\n

    \"\"<\/figure>\n

    Karbonhidratlar D\u00fc\u015fman De\u011fildir<\/h2>\n

    Glutensiz, tamamen Paleo d\u00fcnyam\u0131zda bazen karbonhidratlar\u0131n uygun egzersiz performans\u0131 i\u00e7in \u00e7ok \u00f6nemli oldu\u011funu unutabiliriz. Yeterli yo\u011funlukta antrenman yapman\u0131z ko\u015fuluyla, her iki e\u011fitim seti ba\u015f\u0131na yakla\u015f\u0131k be\u015f gram karbonhidrata ihtiyac\u0131n\u0131z olacakt\u0131r. Bu, yak\u0131t i\u00e7in 50 gram glikojene ihtiya\u00e7 duyan tipik bir 20 ayarl\u0131 egzersiz yapacakt\u0131r. Bunu ger\u00e7ekle\u015ftirmek i\u00e7in, egzersiz s\u0131ras\u0131nda bir peynir alt\u0131 suyu veya mumsu m\u0131s\u0131r sallama t\u00fcketin ve egzersiz sonras\u0131 az ya\u011fl\u0131 bir yemek yiyin.<\/p>\n

    10 OF 10<\/p>\n

    \"\"<\/figure>\n

    Hile G\u00fcnlerini K\u00f6t\u00fcye Alma<\/h2>\n

    Sporda yeniyken, insanlara hile g\u00fcn\u00fcne izin verirdim. Sonunda, 12.000 kaloriyi ve diyetle ge\u00e7en bir haftay\u0131 mahvettiklerine tan\u0131k oluyorum. Makul bir yal\u0131nl\u0131ktaysan\u0131z (y\u00fczde 12’nin alt\u0131ndaki erkekler, y\u00fczde 15’in alt\u0131ndaki kad\u0131nlar) haftada bir hile yeme\u011finin tad\u0131n\u0131 \u00e7\u0131karabilirsiniz.<\/p>\n

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

    Bu gaflar\u0131 uzak tutarak kendine bir iyilik yap. Fitness ilerlemenizin patinajlara \u00e7arpmas\u0131n\u0131n bir\u00e7ok nedeni vard\u0131r. K\u00f6t\u00fc beslenme se\u00e7imleri, etkisiz bir […]<\/p>\n","protected":false},"author":2,"featured_media":17252,"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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