{"id":6231,"date":"2024-05-30T00:00:21","date_gmt":"2024-05-30T00:00:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6231"},"modified":"2024-05-30T17:30:51","modified_gmt":"2024-05-30T17:30:51","slug":"want-to-grow-your-calves-heres-the-ultimate-training-technique","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/want-to-grow-your-calves-heres-the-ultimate-training-technique\/","title":{"rendered":"BUZA\u011eILARINIZI B\u00dcY\u00dcTMEK ISTER MISINIZ? \u0130\u015eTE NIHAI E\u011eITIM TEKNI\u011eI"},"content":{"rendered":"<h2 class=\"wp-block-heading\">M\u00fckemmel buza\u011f\u0131 geli\u015fimi i\u00e7in genetik potansiyelinizi ortaya \u00e7\u0131kar\u0131n.<\/h2> <p><\/p> <p>Buza\u011f\u0131lar, tam ve dengeli bir fizik yaratma konusunda bir\u00e7ok ki\u015fi i\u00e7in olduk\u00e7a ikilemi temsil eder. Geli\u015fmesi en zor kaslar aras\u0131ndad\u0131rlar. Bu, b\u00fcy\u00fck \u00f6l\u00e7\u00fcde, farkl\u0131 bireyler aras\u0131ndaki buza\u011f\u0131 yap\u0131s\u0131ndaki farkl\u0131l\u0131ktan kaynaklanmaktad\u0131r. Herkesin bald\u0131r yap\u0131s\u0131 dizden ayak bile\u011fine kadar gider, ancak baz\u0131 durumlarda kas\u0131n kendisi &#8211; &#8220;kas g\u00f6be\u011fi&#8221; &#8211; \u00e7ok uzundur ve alt baca\u011fa ba\u011flayan tendon k\u0131sad\u0131r. Birka\u00e7 in\u00e7 ekstra uzunluk bile kas hacminde b\u00fcy\u00fck bir fark yaratabilir, \u00e7\u00fcnk\u00fc kas boyutu hacim olarak \u00f6l\u00e7\u00fcl\u00fcr &#8211; iki de\u011fil, \u00fc\u00e7 boyut.<\/p> <p>&#8220;Y\u00fcksek&#8221; buza\u011f\u0131lar\u0131 olan bir birey, bald\u0131r\u0131 \u00e7o\u011funlukla kas ve \u00e7ok az tendon ba\u011flant\u0131s\u0131 olan birinden \u00e7ok daha fazla b\u00fcy\u00fckl\u00fck geli\u015ftirmekte zorlanacakt\u0131r. Ayn\u0131 \u015fey \u00f6nkollar i\u00e7in de ge\u00e7erlidir. Ancak bu, g\u00f6revin imkans\u0131z oldu\u011fu anlam\u0131na gelmez. Y\u00fcksek buza\u011f\u0131larla, gezegendeki en iyi alt baca\u011f\u0131 asla geli\u015ftiremezsiniz &#8211; hatta sadece spor salonunuzda &#8211; ancak boyutu art\u0131rabilir ve ba\u015flang\u0131\u00e7ta m\u00fcmk\u00fcn oldu\u011funu d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden \u00e7ok daha fazla geli\u015fme kaydedebilirsiniz.<\/p> <p>Tabii ki, buza\u011f\u0131lar i\u00e7in genetik olarak iyi donan\u0131ml\u0131ysan\u0131z, ki\u015fisel potansiyelinize ula\u015fmak i\u00e7in onlar\u0131 e\u011fitmeniz gerekecektir (bunun birka\u00e7 istisnas\u0131 vard\u0131r, ancak onlardan biri olsayd\u0131n\u0131z zaten bilirdiniz ve bu makaleyi okumazd\u0131n\u0131z). Ancak bazen potansiyelinizin ne olabilece\u011fini \u00f6nceden bilmek zordur.<\/p> <p>Arnold Schwarzenegger&#8217;in v\u00fccut geli\u015ftirmeye ba\u015flad\u0131\u011f\u0131ndaki en b\u00fcy\u00fck zay\u0131fl\u0131klar\u0131ndan biri buza\u011f\u0131lard\u0131. Hikayeye g\u00f6re, antrenman pantolonunun alt\u0131n\u0131 kesti, b\u00f6ylece buza\u011f\u0131lar\u0131n\u0131 gizleyemedi ve onlar\u0131 m\u00fcmk\u00fcn oldu\u011funca s\u0131k\u0131 bir \u015fekilde e\u011fitmek zorunda kald\u0131. Onun inanc\u0131 &#8220;zay\u0131fl\u0131klar\u0131na sald\u0131r&#8221; idi ve bu hepimizin yapmas\u0131 gereken bir \u015fey.<\/p> <p>1 \/ 5<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/08\/Male-With-Skinny-Calve-Muscles-Working-Out-With-Calf-Raise-Machine.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\">SIKI ANTRENMAN YAPIN, AKILLI ANTRENMAN YAPIN<\/h2> <p>Tabii ki, b\u00f6yle bir zay\u0131fl\u0131\u011f\u0131n \u00fcstesinden gelmek &#8211; ya da sadece iyi buza\u011f\u0131lar\u0131 daha iyi hale getirmek &#8211; baz\u0131 ak\u0131ll\u0131 se\u00e7imler yapmay\u0131 gerektirir. Mekanikerler, k\u0131r\u0131k bir ekipman par\u00e7as\u0131n\u0131 tamir etmek s\u00f6z konusu oldu\u011funda genellikle iki se\u00e7enek oldu\u011funu bilir: Daha etkili bir teknik kullan\u0131n veya sadece daha b\u00fcy\u00fck bir \u00e7eki\u00e7 kullan\u0131n! Bazen cevap inceliktir ve di\u011fer zamanlarda sadece cehennemi yenmektir. \u0130\u015fin p\u00fcf noktas\u0131, hangi uygulaman\u0131n ge\u00e7erli oldu\u011funu bilmektir.<\/p> <p>A\u011f\u0131rl\u0131k antrenman\u0131 da b\u00f6yle olabilir. Maksimum geli\u015fim elde etmek istiyorsan\u0131z, fizyolojinin \u00e7ok karma\u015f\u0131k bir \u015fekilde anla\u015f\u0131lmas\u0131n\u0131 gerektiren baz\u0131 v\u00fccut par\u00e7alar\u0131 vard\u0131r &#8211; \u00f6zel yo\u011funluk teknikleri, farkl\u0131 a\u00e7\u0131lar, ezoterik e\u011fitim ilkeleri. Ancak, d\u00fcz ileri, pedaldan metale \u00e7aba konsantrasyonuna en iyi yan\u0131t veren ba\u015fkalar\u0131 da var. Bazen &#8220;ak\u0131ll\u0131 e\u011fitim&#8221; sadece s\u0131k\u0131 antrenman yapmak kadar \u00f6nemli de\u011fildir.<\/p> <p>Fark\u0131 anlaman\u0131n bir anahtar\u0131, e\u011fitilen kas veya kaslar\u0131n yap\u0131s\u0131na bakmakt\u0131r. \u00d6rne\u011fin, s\u0131rt ve g\u00f6\u011f\u00fcs karma\u015f\u0131k yap\u0131lara sahiptir ve bunlardan en iyi \u015fekilde yararlanmak i\u00e7in \u00e7ok fazla teknik bilmeniz gerekir. Ancak bald\u0131r kaslar\u0131 o kadar karma\u015f\u0131k de\u011fildir. Bunlardan ikisi vard\u0131r &#8211; d\u0131\u015f gastroknemius kas\u0131 ve altta yatan soleus kas\u0131. Her ikisinin de olduk\u00e7a basit i\u015flevleri vard\u0131r. Pratik a\u00e7\u0131dan, tek yapt\u0131klar\u0131 ayak bile\u011fini esnetmektir. Bu y\u00fczden onlar\u0131 etkili bir \u015fekilde e\u011fitmek i\u00e7in ihtiyac\u0131n\u0131z olan tek \u015fey, ayak bile\u011fini uygun diren\u00e7 miktar\u0131na kar\u015f\u0131 esnetti\u011finiz egzersizlerdir.<\/p> <p>\u00c7o\u011fu durumda, bir kas\u0131 e\u011fitmenin en etkili yolunun, yerle\u015ftirme noktas\u0131ndan ba\u011flanma noktas\u0131na kadar do\u011frudan bir \u00e7izgi \u00fczerinde oldu\u011funu s\u00f6yleyen bir egzersiz fizyolojisi ilkesi vard\u0131r &#8211; yani, kas\u0131n her iki ucundaki tendonlar\u0131n kemi\u011fe ba\u011fland\u0131\u011f\u0131 yer aras\u0131ndaki do\u011frudan bir \u00e7izgide. S\u0131rt ve g\u00f6\u011f\u00fcs gibi kas gruplar\u0131n\u0131n birden fazla men\u015fe ve \/ veya ba\u011flanma noktas\u0131 vard\u0131r. Ama bald\u0131r kaslar\u0131 bunu yapmaz. Hem k\u00f6ken hem de ba\u011flanma konusunda tek noktalar\u0131 vard\u0131r.<\/p> <p>2 \/ 5<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/08\/Personal-Trainer-Training-A-Fit-Female-To-Squat.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\">BUZA\u011eI E\u011e\u0130T\u0130M\u0130 DANI\u015eMANLARI<\/h2> <p>Y\u0131llar ge\u00e7tik\u00e7e, Reg Park ve Steve Reeves&#8217;ten Arnold, Franco Columbu ve Ronnie Coleman&#8217;a kadar v\u00fccut geli\u015ftiricileri buza\u011f\u0131lar\u0131 nas\u0131l e\u011fittikleri konusunda sorgulama f\u0131rsat\u0131m oldu. Bu makaledeki \u00f6neriler, bu b\u00fcy\u00fck \u015fampiyonlardan ald\u0131\u011f\u0131m bilgilere dayan\u0131yor.<\/p> <p>3 \/ 5<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/08\/Fit-Man-Working-Out-His-Calf-Muscles-With-Seated-Calf-Raise-Machine.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\">\u0130K\u0130 TEMEL BUZA\u011eI EGZERS\u0130Z<\/h2> <p>Yap\u0131n\u0131n bu basitli\u011fi nedeniyle, sadece iki t\u00fcr etkili buza\u011f\u0131 egzersizi vard\u0131r: bald\u0131r bacak d\u00fcz olarak y\u00fckselir ve bald\u0131r bacak b\u00fck\u00fclm\u00fc\u015f olarak y\u00fckselir. Neden fark? D\u0131\u015f gastroknemius kaslar\u0131 diz \u00fcst\u00fcnden kaynaklan\u0131r. Bu y\u00fczden tamamen uzatmak ve germek i\u00e7in dizinizi kilitli ve baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutman\u0131z gerekir. Bunun i\u00e7in standart egzersiz, bir t\u00fcr d\u00fcz bacak bald\u0131r kald\u0131rma hareketidir. Bununla birlikte, hamstringin gerilmesi gastroknemius&#8217;u da bir dereceye kadar gerdi\u011finden, bald\u0131r b\u00fcy\u00fctme yaparken bacaklar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde \u00f6ne do\u011fru b\u00fckmek, bu kas\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n daha etkili bir yoludur. Bunu ba\u015farmak i\u00e7in en iyi hareket geleneksel e\u015fek buza\u011f\u0131 yeti\u015ftiricili\u011fidir &#8211; ve orijinal Gold&#8217;s Gym&#8217;den &#8220;Pumping Iron&#8221; d\u00f6nemi foto\u011fraflar\u0131na bakarsan\u0131z, Arnold, Denny Gable, Franco Coumbu ve 70&#8217;lerden di\u011fer v\u00fccut geli\u015ftiricileri bir antrenman partneri (ve bazen iki) ile e\u015fek bald\u0131r\u0131 yeti\u015ftirirken g\u00f6receksiniz.<\/p> <p>Dizinizi b\u00fckt\u00fc\u011f\u00fcn\u00fczde, gastroknemius gev\u015fer ve bald\u0131r yeti\u015ftiricili\u011fine daha az kar\u0131\u015f\u0131r. Ancak soleus kas\u0131 dizin alt\u0131ndan kaynaklan\u0131r, bu y\u00fczden bir t\u00fcr oturmu\u015f veya b\u00fck\u00fclm\u00fc\u015f diz bald\u0131r\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131zda \u00f6ncelikle \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z kas budur.<\/p> <p>Bald\u0131r yeti\u015ftiricili\u011fi i\u00e7in \u00f6zel teknikler a\u00e7\u0131s\u0131ndan, spor salonundaki bireyleri genellikle ayak parmaklar\u0131 i\u015faret edilmi\u015f veya ayak parmaklar\u0131 i\u015faret edilmi\u015f olarak buza\u011f\u0131 yeti\u015ftirirken g\u00f6r\u00fcrs\u00fcn\u00fcz. Ancak t\u00fcm bunlar bald\u0131r\u0131n\u0131z\u0131n y\u00fckselmesini biraz daha az etkili hale getirmektir, \u00e7\u00fcnk\u00fc art\u0131k kaslar\u0131 men\u015fe noktas\u0131 ile yerle\u015ftirme noktas\u0131 aras\u0131ndaki do\u011frudan bir \u00e7izgide \u00e7al\u0131\u015ft\u0131rm\u0131yorsunuz. Egzersizleri yapmak i\u015fe yaramaz veya zararl\u0131 de\u011fildir ve egzersizlerinize biraz \u00e7e\u015fitlilik katman\u0131za ve ilginizi \u00e7ekmenize yard\u0131mc\u0131 olabilir, ancak bu teknik d\u00fcz ileri, ayak parmaklar\u0131 d\u00fcz ba\u015fl\u0131 bald\u0131r\u0131n kald\u0131rd\u0131\u011f\u0131 kadar az etkilidir, bu nedenle bu \u015fekilde antrenman yapmak daha az etkilidir ve bu nedenle ilgili kaslardan daha az kar\u015f\u0131l\u0131k gelen tepkiyle sonu\u00e7lan\u0131r.<\/p> <p>4 \/ 5<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/08\/Bodybuilder-Working-Out-His-Calf-Muscles-With-Leg-Presses.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\">SPOR AYAKKABILARLA ILGILI SORUN<\/h2> <p>Nihai buza\u011f\u0131 tepkisi i\u00e7in bir ba\u015fka \u00f6neri, bald\u0131r antrenman\u0131n\u0131z\u0131 modern atletik ayakkab\u0131lar giyerek yapmamakt\u0131r. Aya\u011f\u0131n\u0131z\u0131 ve ayak bile\u011finizi esnetmenize yard\u0131mc\u0131 olmak i\u00e7in tasarlanm\u0131\u015ft\u0131r, ancak ihtiyac\u0131n\u0131z olan \u015fey, bald\u0131rlar\u0131n\u0131z\u0131n ayakkab\u0131lara yerle\u015ftirilmi\u015f yapay &#8220;yaylardan&#8221; yard\u0131m almadan t\u00fcm i\u015fleri yapmas\u0131d\u0131r.<\/p> <p>\u00c7\u0131plak ayakla bald\u0131r kald\u0131rmak, \u00e7orap giymek veya bir t\u00fcr yumu\u015fak ayak \u00f6rt\u00fcs\u00fc giymek hareketlerin etkinli\u011fini artt\u0131r\u0131r ve en az\u0131ndan baz\u0131 temsilcilerinizi yapmak, bald\u0131r\u0131n tepesinde tam fleksiyon elde etmek i\u00e7in bir balerin gibi ayak ba\u015fparma\u011f\u0131n\u0131z\u0131n \u00fczerine \u00e7\u0131kacak kadar hafiftir. Veya, alternatif olarak, bir\u00e7o\u011funun buza\u011f\u0131lar\u0131n\u0131 setler aras\u0131nda gerdi\u011fi gibi, ayak parmaklar\u0131n\u0131z\u0131n \u00fczerinde durman\u0131za yard\u0131mc\u0131 olmak i\u00e7in bir ekipman par\u00e7as\u0131na tutunarak ayak parmaklar\u0131n\u0131 kald\u0131rabilirsiniz.<\/p> <p>5 \/ 5<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/08\/Bodybuilder-Doing-Seated-Calf-Raise-Machine-Exercise.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\">EN \u0130Y\u0130 BUZA\u011eI E\u011e\u0130T\u0130M TEK<\/h2> <p>Buza\u011f\u0131 antrenman\u0131n\u0131z\u0131n etkinli\u011fini daha da art\u0131rmak i\u00e7in, a\u015fa\u011f\u0131da birka\u00e7 yararl\u0131 ipucu bulunmaktad\u0131r:<\/p> <ol class=\"wp-block-list\"><li>Do from 15 to 20 reps per set. All leg muscles tend to benefit from higher reps than do muscles of the upper body.<\/li><li>Try to achieve the fullest range of motion possible \u2014 stretch all the way down at the bottom, come right up on your toes on top. Calf muscles generally work mostly in the mid range, so full range movements tend to create a very good response.<\/li><li>Schedule your calf training like you would any other body part and give them your full attention. A few sets done offhandedly before or after the rest of your workout won\u2019t create the kind of response you are looking for.<\/li><li>Train calves more often than other body parts. Generally, you can do calf training in every workout, or every other workout. Calves recover fairly quickly from the stress of of a workout. However, you might find it disadvantageous to work and therefore tire them immediately before doing heavy leg work, especially barbell squats.<\/li><li>Again, think about doing calf exercises without wearing highly-supportive athletic shoes. If you train your calves wearing softer shoes or just wearing socks, you muscles have to do all the work without the aid of the spring-like structure of athletic footwear.<\/li><\/ol> ","protected":false},"excerpt":{"rendered":"<p>M\u00fckemmel buza\u011f\u0131 geli\u015fimi i\u00e7in genetik potansiyelinizi ortaya \u00e7\u0131kar\u0131n. Buza\u011f\u0131lar, tam ve dengeli bir fizik yaratma konusunda bir\u00e7ok ki\u015fi i\u00e7in olduk\u00e7a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6232,"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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