{"id":6467,"date":"2024-04-06T00:00:00","date_gmt":"2024-04-06T00:00:00","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6467"},"modified":"2024-04-06T15:54:42","modified_gmt":"2024-04-06T15:54:42","slug":"what-muscle-groups-are-best-to-work-out-together","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-muscle-groups-are-best-to-work-out-together\/","title":{"rendered":"BIRLIKTE \u00c7ALI\u015eMAK \u0130\u00c7IN EN \u0130YI KAS GRUPLARI HANGILERIDIR?"},"content":{"rendered":"<\/p>\n<h4>Birlikte \u00c7al\u0131\u015fmak \u0130\u00e7in En \u0130yi Kas Gruplar\u0131 Hangileridir?<\/h4>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/Female_Squat_1296x728-header.jpg?w=1155&amp;h=1528\" alt=\"woman squatting\" \/><\/figure>\n<p>Bir\u00e7ok insan spor yapmaya ba\u015flad\u0131\u011f\u0131nda, ko\u015fu veya bisiklet gibi aerobik egzersizleri d\u00fc\u015f\u00fcn\u00fcr. Bu t\u00fcr egzersizler kalbinizi ve akci\u011ferlerinizi g\u00fc\u00e7lendirmek i\u00e7in \u00f6nemlidir, ancak eksiksiz bir e\u011fitim program\u0131 g\u00fc\u00e7 egzersizleri, esneklik e\u011fitimi ve denge e\u011fitimi de i\u00e7ermelidir.<\/p>\n<p>D\u00fczenli kuvvet antrenman\u0131 kemiklerinizin, kaslar\u0131n\u0131z\u0131n ve ba\u011f dokunuzun sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirir. Daha g\u00fc\u00e7l\u00fc kaslar olu\u015fturmak da metabolik h\u0131z\u0131n\u0131z\u0131 y\u00fckseltir ve sa\u011fl\u0131kl\u0131 bir kiloyu koruman\u0131za yard\u0131mc\u0131 olur.\u00a0<a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-1\/\" target=\"_blank\" rel=\"noreferrer noopener\">ABD Sa\u011fl\u0131k ve \u0130nsan Hizmetleri Bakanl\u0131\u011f\u0131,<\/a>\u00a0optimum sa\u011fl\u0131k i\u00e7in haftada iki veya daha fazla kez kuvvet antrenman\u0131 \u00f6nermektedir.<\/p>\n<p>Bir g\u00fc\u00e7 antrenman program\u0131n\u0131 yap\u0131land\u0131rman\u0131n bir\u00e7ok yolu vard\u0131r, ancak bir\u00e7ok insan belirli kas gruplar\u0131n\u0131 birlikte e\u015fle\u015ftirmeyi yararl\u0131 bulur. Farkl\u0131 g\u00fcnlerde farkl\u0131 v\u00fccut par\u00e7alar\u0131 \u00fczerinde \u00e7al\u0131\u015fmak kaslar\u0131n\u0131za egzersizler aras\u0131nda daha fazla dinlenme sa\u011flar ve a\u015f\u0131r\u0131 antrenman\u0131 \u00f6nlemenize yard\u0131mc\u0131 olur.<\/p>\n<p>Bu yaz\u0131da, hangi kas gruplar\u0131n\u0131 birle\u015ftirmek isteyebilece\u011finize bakaca\u011f\u0131z. Ayr\u0131ca, haftal\u0131k e\u011fitim program\u0131n\u0131z\u0131 nas\u0131l ayarlayabilece\u011finize dair \u00f6rnekler de sunaca\u011f\u0131z.<\/p>\n<h2><a>Kas gruplar\u0131<\/a><\/h2>\n<p>V\u00fccudunuzda \u00fc\u00e7 t\u00fcr kas vard\u0131r: kardiyak, p\u00fcr\u00fczs\u00fcz ve iskelet. Kalp kaslar\u0131 kalbinizi kontrol eden kaslard\u0131r. D\u00fcz kaslar, kan damarlar\u0131n\u0131z\u0131 daraltma gibi istemsiz i\u015flevleri kontrol eder. \u0130skelet kaslar\u0131, v\u00fccudunuzun hareket etmesine yard\u0131mc\u0131 olan spor salonunda hedefledi\u011finiz kaslard\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n yakla\u015f\u0131k y\u00fczde 40&#8217;\u0131n\u0131 olu\u015fturuyorlar.<\/p>\n<p>Bir\u00e7ok fitness uzman\u0131 genellikle bunlar\u0131 v\u00fccudunuzdaki ana kas gruplar\u0131 olarak kabul ediyor:<\/p>\n<ul>\n<li>G\u00f6\u011f\u00fcs<\/li>\n<li>Geri<\/li>\n<li>Silah<\/li>\n<li>Kar\u0131n<\/li>\n<li>Bacak<\/li>\n<li>Omuz<\/li>\n<\/ul>\n<p>Baz\u0131 insanlar da bu kas gruplar\u0131n\u0131 daha spesifik kategorilere ay\u0131r\u0131r:<\/p>\n<ul>\n<li>buza\u011f\u0131lar (alt bacak)<\/li>\n<li>hamstrings (\u00fcst baca\u011f\u0131n arkas\u0131)<\/li>\n<li>kuadriseps (\u00fcst baca\u011f\u0131n \u00f6n\u00fc)<\/li>\n<li>glutes (popo ve kal\u00e7a)<\/li>\n<li>paz\u0131lar (\u00fcst kollar\u0131n \u00f6n\u00fc)<\/li>\n<li>triceps (\u00fcst kollar\u0131n arkas\u0131)<\/li>\n<li>kollar (alt kol)<\/li>\n<li>trapezius (tuzaklar) (omuzlar\u0131n \u00fcst\u00fc)<\/li>\n<li>latissimus dorsi (lats) (koltuk alt\u0131)<\/li>\n<\/ul>\n<h3>Birden fazla kas \u00e7al\u0131\u015fma<\/h3>\n<p>Birka\u00e7 egzersiz ger\u00e7ekten sadece bir kas grubunu izole eder. \u00d6rne\u011fin, paz\u0131 k\u0131vr\u0131lmas\u0131, \u00fcst kolunuzun \u00f6n\u00fcndeki paz\u0131lar\u0131 g\u00fc\u00e7lendirmek i\u00e7in en yayg\u0131n egzersizlerden biridir. Bununla birlikte, paz\u0131lar\u0131n\u0131z\u0131n alt\u0131ndaki brachialis<em>ve\u00a0<\/em>kolunuzun b\u00fcy\u00fck bir kas\u0131 olan brachioradialis de dahil olmak \u00fczere v\u00fccudunuzun dirsekte esnemesine yard\u0131mc\u0131 olan di\u011fer birka\u00e7 kas da vard\u0131r. Di\u011fer dengeleyici kaslar\u0131n omzunuzu ve \u00e7ekirde\u011finizi sertle\u015ftirmesi gerekir, b\u00f6ylece a\u011f\u0131rl\u0131\u011f\u0131 verimli bir \u015fekilde kald\u0131rabilirsiniz.<\/p>\n<p>Program\u0131n\u0131z\u0131 tasarlarken, birden fazla kategoriye uygun baz\u0131 al\u0131\u015ft\u0131rmalar bulabilirsiniz. Genel olarak, bir egzersizde ne kadar \u00e7ok eklem b\u00fck\u00fcl\u00fcrse, o kadar fazla kas grubu kullan\u0131yorsunuz.<\/p>\n<h2>Neleri bir araya getiresiniz?<\/h2>\n<p>Kaslar\u0131n\u0131 bir araya toplaman\u0131n do\u011fru bir yolu yok. Sizin i\u00e7in en uygun olan\u0131 bulana kadar birka\u00e7 farkl\u0131 e\u015fle\u015ftirmeyle denemeler yapmak isteyebilirsiniz. Genel kondisyon antrenman\u0131 yapt\u0131ysan\u0131z, t\u00fcm farkl\u0131 kas gruplar\u0131n\u0131 dengeleyen bir program\u0131 takip edebilirsiniz. Bir spor i\u00e7in antrenman yap\u0131yorsan\u0131z, sporunuzda s\u0131k\u00e7a kullan\u0131lan belirli kas gruplar\u0131n\u0131 vurgulamaktan yararlanabilirsiniz.<\/p>\n<p>Bir\u00e7ok insan birbirine yak\u0131n olan kas gruplar\u0131n\u0131 e\u015fle\u015ftirmeyi yararl\u0131 bulur. \u00d6rne\u011fin, omuzlar\u0131n\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 bir araya getirmek isteyebilirsiniz, \u00e7\u00fcnk\u00fc sat\u0131rlar gibi bir\u00e7ok egzersiz her iki v\u00fccut par\u00e7as\u0131n\u0131 da kullan\u0131r.<\/p>\n<p>Farkl\u0131 kas gruplar\u0131n\u0131 farkl\u0131 g\u00fcnlere b\u00f6lmenin birincil yarar\u0131, her kas\u0131 daha fazla dinlendirme yetene\u011finizdir. \u00d6rne\u011fin, haftal\u0131k bir programda antrenman yap\u0131yorsan\u0131z ve haftada bir bacak g\u00fcn\u00fcn\u00fcz varsa, bacaklar\u0131n\u0131z\u0131n seanslar aras\u0131nda iyile\u015fmesi i\u00e7in yedi g\u00fcn\u00fc vard\u0131r.<\/p>\n<h3>Yeni ba\u015flayanlar i\u00e7in \u00f6rnekler<\/h3>\n<p>A\u015fa\u011f\u0131da, yukar\u0131da listeledi\u011fimiz alt\u0131 temel grubu kullanarak kas gruplar\u0131n\u0131z\u0131 nas\u0131l birle\u015ftirebilece\u011finize dair bir \u00f6rnek verilmi\u015ftir:<\/p>\n<ul>\n<li><strong>1. G\u00fcn:<\/strong>\u00a0g\u00f6\u011f\u00fcs ve omuzlar<\/li>\n<li><strong>2. G\u00fcn:\u00a0<\/strong>bacaklar<\/li>\n<li><strong>3. G\u00fcn:<\/strong>\u00a0s\u0131rt, kar\u0131n ve kollar<\/li>\n<\/ul>\n<p>Haftada sadece iki kez kald\u0131rmay\u0131 planl\u0131yorsan\u0131z, antrenmanlar\u0131n\u0131z\u0131 yap\u0131land\u0131rman\u0131n iyi bir yolu olabilir:<\/p>\n<ul>\n<li><strong>1. G\u00fcn:<\/strong>\u00a0g\u00f6\u011f\u00fcs, kollar ve omuzlar<\/li>\n<li><strong>2. G\u00fcn:\u00a0<\/strong>bacaklar, s\u0131rt ve kar\u0131nlar<\/li>\n<\/ul>\n<p>Yeni ba\u015flayan biriyseniz, bu alt\u0131 temel kas grubuna ba\u011fl\u0131 kalmak, kondisyonunuzu geli\u015ftirmenize yard\u0131mc\u0131 olabilecek harika bir egzersiz plan\u0131 olu\u015fturmak i\u00e7in yeterlidir.<\/p>\n<h3>Geli\u015fmi\u015f kald\u0131r\u0131c\u0131lar i\u00e7in \u00f6rnek<\/h3>\n<p>Zaten bir s\u00fcredir kald\u0131r\u0131yorsan\u0131z, program\u0131n\u0131z\u0131 olu\u015ftururken hedefledi\u011finiz kaslarla daha spesifik olmak isteyebilirsiniz.<\/p>\n<p>\u00d6zetledi\u011fimiz daha ayr\u0131nt\u0131l\u0131 gruplar\u0131 kullanarak kas gruplar\u0131n\u0131 nas\u0131l birle\u015ftirebilece\u011finize dair bir \u00f6rnek a\u015fa\u011f\u0131da verilmi\u015ftir:<\/p>\n<ul>\n<li><strong>1. G\u00fcn:\u00a0<\/strong>g\u00f6\u011f\u00fcs, omuzlar, triceps, kollar<\/li>\n<li><strong>2. G\u00fcn:<\/strong>\u00a0buza\u011f\u0131lar, hamstringler, kuadriseps, glutes<\/li>\n<li><strong>3. G\u00fcn:\u00a0<\/strong>paz\u0131lar, s\u0131rt, kar\u0131nlar, tuzaklar, lats<\/li>\n<\/ul>\n<p>Her kas grubu i\u00e7in ayr\u0131 bir egzersize ihtiyac\u0131n\u0131z yoktur. \u00d6rne\u011fin, \u00e7\u00f6melme \u015funlar\u0131 kullan\u0131r:<\/p>\n<ul>\n<li>Hamstrings<\/li>\n<li>Kuadriseps<\/li>\n<li>Glutes<\/li>\n<li>Geri<\/li>\n<li>Kar\u0131n<\/li>\n<\/ul>\n<p>HEALTHLINE B\u00dcLTEN\u0130 Haftada iki kez sa\u011fl\u0131kl\u0131 ya\u015fam e-postam\u0131z\u0131 31:00&#8217;de edin<\/p>\n<p>Egzersiz ve iyi beslenmeniz i\u00e7in size ilham vermek i\u00e7in size en iyi sa\u011fl\u0131k ipu\u00e7lar\u0131m\u0131z\u0131 ve hikayelerimizi ve mutlaka okunmas\u0131 gereken haberleri g\u00f6nderece\u011fiz. E-postan\u0131z\u0131 girinSIGN UP \u015e\u0130mD\u0130<\/p>\n<p><a href=\"https:\/\/www.healthline.com\/privacy-policy\" target=\"_blank\" rel=\"noreferrer noopener\">Gizlili\u011finiz<\/a>\u00a0bizim i\u00e7in \u00f6nemlidir<\/p>\n<h2>Antrenmanlar i\u00e7in zamanlama<\/h2>\n<p><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">Amerikan Kalp Derne\u011fi,<\/a>\u00a0v\u00fccudunuzun iyile\u015fmesi i\u00e7in zaman vermek i\u00e7in lilting seanslar\u0131 aras\u0131nda en az iki g\u00fcn alman\u0131z\u0131 \u00f6nerir. Bir\u00e7ok insan haftada \u00fc\u00e7 kez kuvvet antrenmanlar\u0131n\u0131 sevdi\u011fini bulur.<\/p>\n<p>Haftal\u0131k program\u0131n\u0131z\u0131 nas\u0131l yap\u0131land\u0131rabilece\u011finize dair bir \u00f6rnek a\u015fa\u011f\u0131da verilmi\u015ftir:<\/p>\n<h3><strong>Pazartesi: kollar ve omuzlar<\/strong><\/h3>\n<ul>\n<li><strong>\u015f\u0131nav:\u00a0<\/strong>3 set 8 reps<\/li>\n<li><strong>paz\u0131 bukleleri:<\/strong>\u00a03 set 8 reps<\/li>\n<li><strong>omuz presi:<\/strong>\u00a03 set 10 reps<\/li>\n<li><strong>bench dips:<\/strong>\u00a02 set 12 reps<\/li>\n<li><strong>yanal zamlar:<\/strong>\u00a03 set 10 reps<\/li>\n<\/ul>\n<h3><strong>\u00c7ar\u015famba: bacaklar<\/strong><\/h3>\n<ul>\n<li><strong>halter s\u0131rt \u00e7\u00f6melme:<\/strong>\u00a03 set 8 reps<\/li>\n<li><strong>damb\u0131l akci\u011ferleri:<\/strong>\u00a02 set 10 reps<\/li>\n<li><strong>Romen deadlifts:<\/strong>\u00a03 set 8 reps<\/li>\n<li><strong>step-ups:<\/strong>\u00a02 set 12 reps<\/li>\n<li><strong>calve zamlar\u0131:\u00a0<\/strong>3 set 12 reps<\/li>\n<\/ul>\n<h3>Cuma: s\u0131rt, g\u00f6\u011f\u00fcs ve kar\u0131n<\/h3>\n<ul>\n<li><strong>damb\u0131l tezgah presi:<\/strong>\u00a03 set 8 reps<\/li>\n<li><strong>damb\u0131l sine\u011fi:\u00a0<\/strong>3 set 8-10 reps<\/li>\n<li><strong>bisiklet \u00e7\u0131t\u0131rt\u0131lar\u0131:<\/strong>\u00a03 set 20 reps<\/li>\n<li><strong>tek kollu damb\u0131l s\u0131ralar\u0131:\u00a0<\/strong>3 set 8 reps<\/li>\n<li><strong>damb\u0131l b\u00fck\u00fclm\u00fc\u015f s\u0131ralar:<\/strong>\u00a03 set 8 reps<\/li>\n<li><strong>\u00e7\u0131t\u0131rt\u0131lar:<\/strong>\u00a03 set 20 reps<\/li>\n<\/ul>\n<h2>Egzersiz t\u00fcrleri<\/h2>\n<p>Kuvvet antrenman\u0131 deyince damb\u0131l veya haltere ihtiyac\u0131n\u0131z oldu\u011funu d\u00fc\u015f\u00fcnebilirsiniz. Bununla birlikte, diren\u00e7 e\u011fitimi gibi bir\u00e7ok \u015fekilde gelir:<\/p>\n<ul>\n<li>diren\u00e7 band\u0131 egzersizleri<\/li>\n<li>t\u0131p topu egzersizleri<\/li>\n<li>v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri<\/li>\n<li>serbest a\u011f\u0131rl\u0131klar<\/li>\n<li>makine egzersizleri<\/li>\n<\/ul>\n<p>Serbest a\u011f\u0131rl\u0131k e\u011fitimini program\u0131n\u0131za dahil etmek istiyorsan\u0131z, 12 ila 15 tekrar i\u00e7in rahat\u00e7a kald\u0131rabilece\u011finiz bir a\u011f\u0131rl\u0131\u011fa ba\u011fl\u0131 kalmak iyi bir fikirdir. G\u00fc\u00e7lendik\u00e7e, temsilci say\u0131s\u0131n\u0131 azaltabilir ve a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rabilirsiniz.<\/p>\n<h2>Belirli kaslar\u0131 hedef alan egzersizler<\/h2>\n<p>\u0130\u015fte her kas grubunu hedeflemek i\u00e7in ger\u00e7ekle\u015ftirebilece\u011finiz baz\u0131 egzersizlere bir \u00f6rnek.<\/p>\n<h3><strong>G\u00f6\u011f\u00fcs<\/strong><\/h3>\n<ol>\n<li><strong>Tezgah presi:<\/strong>\u00a0Halter veya damb\u0131l kullanabilirsiniz. S\u0131k\u0131\u015f\u0131rsan diye bir orta\u011f\u0131n seni fark etmesi iyi bir fikir.<\/li>\n<li><strong>\u015e\u0131nav:<\/strong>\u00a0Ellerinizin geni\u015fli\u011fini art\u0131rmak g\u00f6\u011f\u00fcs kaslar\u0131n\u0131za vurgu yapar<\/li>\n<li><strong>Bant g\u00f6\u011f\u00fcs presi:<\/strong>\u00a0Arkan\u0131zda kulplu bir bant tak\u0131n ve bir basketbol topu ge\u00e7iyormu\u015f gibi v\u00fccudunuzdan uzakla\u015f\u0131n.<\/li>\n<\/ol>\n<h3><strong>Geri<\/strong><\/h3>\n<ol>\n<li><strong>Tek kollu damb\u0131l s\u0131ras\u0131:<\/strong>\u00a0\u00dcst s\u0131rt\u0131n\u0131z\u0131, omzunuzu ve \u00fcst kollar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/li>\n<li><strong>Diren\u00e7 band\u0131 \u00e7ekin:<\/strong>\u00a0Elleriniz omuz geni\u015fli\u011finde olacak \u015fekilde bir diren\u00e7 band\u0131 tutun. Band\u0131 \u00e7ekerken omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 birbirine s\u0131k\u0131\u015ft\u0131rmaya odaklan\u0131n.<\/li>\n<li><strong>S\u00fcpermen:<\/strong>\u00a0Egzersizi daha zor hale getirmek i\u00e7in, ellerinizde ba\u015f\u0131n\u0131z\u0131n \u00fczerinde bir a\u011f\u0131rl\u0131k tutabilirsiniz.<\/li>\n<\/ol>\n<h3><strong>Silah<\/strong><\/h3>\n<ol>\n<li><strong>Paz\u0131 bukleleri:<\/strong>\u00a0Damb\u0131llara eri\u015fiminiz yoksa, \u00e7orba kutular\u0131n\u0131 veya di\u011fer a\u011f\u0131r ev e\u015fyalar\u0131n\u0131 kullanabilirsiniz.<\/li>\n<li><strong>Triceps dipleri:<\/strong>\u00a0Hem triseps hem de g\u00f6\u011fs\u00fcn\u00fcz \u00e7al\u0131\u015f\u0131yor.<\/li>\n<li><strong>Barfiksler:<\/strong>\u00a0Barfiksler \u00fcst s\u0131rt\u0131n\u0131z\u0131, omuzlar\u0131n\u0131z\u0131, \u00e7ekirde\u011finizi ve kollar\u0131n\u0131z\u0131 \u00e7al\u0131\u015f\u0131r.<\/li>\n<\/ol>\n<h3><strong>Kar\u0131n<\/strong><\/h3>\n<ol>\n<li><strong>Kalas:<\/strong>\u00a0Kar\u0131nlar\u0131n\u0131z ve \u00e7ekirde\u011finiz esnemi\u015f olarak kendinizi koltuk ve ayaklar\u0131n\u0131z \u00fczerinde destekleyin.<\/li>\n<li><strong>Bisiklet \u00e7\u0131t\u0131rt\u0131lar\u0131:<\/strong>\u00a0Bu egzersizdeki b\u00fck\u00fcm hareketi, \u00e7ekirde\u011finizin e\u011fiklikleriniz olarak adland\u0131r\u0131lan taraf\u0131ndaki kaslar\u0131 hedeflemeye yard\u0131mc\u0131 olur.<\/li>\n<li><strong>As\u0131l\u0131 bacak y\u00fckseltir:<\/strong>\u00a0Daha kolay bir varyasyon i\u00e7in dizlerinizle 90 derecede ba\u015flayabilir ve egzersiz zorla\u015ft\u0131k\u00e7a d\u00fcz bacaklara ilerleyebilirsiniz.<\/li>\n<\/ol>\n<h3><strong>Bacak<\/strong><\/h3>\n<ol>\n<li><strong>\u00c7\u00f6melme:<\/strong>\u00a0V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 \u00e7\u00f6melmeleri yapabilir, damb\u0131l veya halter kullanabilirsiniz.<\/li>\n<li><strong>Akci\u011ferler:<\/strong>\u00a0Y\u00fcr\u00fcyen damb\u0131l akci\u011ferleri, ters akci\u011ferler ve halter akci\u011ferleri de dahil olmak \u00fczere akci\u011ferin bir\u00e7ok varyasyonu vard\u0131r.<\/li>\n<li><strong>Buza\u011f\u0131 zamlar\u0131:<\/strong>\u00a0V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla ba\u015flayabilir ve kolayla\u015ft\u0131k\u00e7a a\u011f\u0131rl\u0131k ekleyebilirsiniz.<\/li>\n<\/ol>\n<h3><strong>Omuz<\/strong><\/h3>\n<ol>\n<li><strong>Oturan omuz presi:<\/strong>\u00a0Omuzlar\u0131n\u0131z\u0131 yaralamamak i\u00e7in a\u011f\u0131rl\u0131klar\u0131 yerine yerle\u015ftirmenize yard\u0131mc\u0131 olacak bir orta\u011f\u0131n\u0131z olmas\u0131 iyi bir fikirdir.<\/li>\n<li><strong>Diren\u00e7 band\u0131 omuz presi:<\/strong>\u00a0Kollar\u0131 olan b\u00fcy\u00fck bir diren\u00e7 band\u0131n\u0131n ortas\u0131nda durabilir ve ellerinizi tavana do\u011fru itebilirsiniz.<\/li>\n<li><strong>Kollar\u0131 d\u00fcz plank:<\/strong>\u00a0Bu egzersiz \u00e7ekirde\u011finizi, omuzlar\u0131n\u0131z\u0131 ve s\u0131rt\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olur.<\/li>\n<\/ol>\n<h2>Bir profesyonelle ne zaman konu\u015fulur?<\/h2>\n<p>Baz\u0131 insanlar kendi egzersiz planlar\u0131n\u0131 olu\u015fturma \u00f6zg\u00fcrl\u00fc\u011f\u00fcnden yararlansa da, sertifikal\u0131 bir ki\u015fisel antren\u00f6r veya ba\u015fka bir fitness uzman\u0131yla \u00e7al\u0131\u015fmay\u0131 tercih etti\u011finizi de g\u00f6rebilirsiniz. Ki\u015fisel bir e\u011fitmen, egzersizleri uygun teknikle nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 g\u00f6sterebilir, b\u00f6ylece daha sonra kendi ba\u015f\u0131na g\u00fcvenle yapabilirsiniz.<\/p>\n<p>Baz\u0131 insanlar ki\u015fisel bir e\u011fitmen i\u015fe alman\u0131n motive kalmalar\u0131na yard\u0131mc\u0131 oldu\u011funu ve spor yapmalar\u0131n\u0131 daha e\u011flenceli hale getirdi\u011fini bulur. Bir antren\u00f6r sizi sorumlu tutabilir ve mevcut fitness seviyenize uygun bir yo\u011funlukta \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131zdan emin olabilir.<\/p>\n<h2>S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n<p>Sonu\u00e7 almak i\u00e7in haftal\u0131k egzersizinizi yap\u0131land\u0131rman\u0131n bir\u00e7ok yolu vard\u0131r. Bir\u00e7ok insan, kaslar\u0131na iyile\u015fmeleri i\u00e7in daha fazla zaman vermek i\u00e7in g\u00fc\u00e7 antrenman\u0131 egzersizlerini kas grubuna g\u00f6re ay\u0131rmay\u0131 yararl\u0131 bulur. A\u015f\u0131r\u0131 e\u011fitimden ka\u00e7\u0131nmak i\u00e7in g\u00fc\u00e7 antrenman\u0131 egzersizleri aras\u0131nda kendinize iki g\u00fcnl\u00fck bir mola vermek iyi bir fikirdir.<\/p>\n<p>Bir spor salonuna eri\u015fiminiz yoksa, evde ev e\u015fyalar\u0131n\u0131, diren\u00e7 bantlar\u0131n\u0131 veya v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kullanarak yapabilece\u011finiz bir\u00e7ok harika g\u00fc\u00e7 antrenman\u0131 egzersizi vard\u0131r.<\/p>\n<p>Her kuvvet antrenman\u0131ndan \u00f6nce, \u0131s\u0131nmak ve iyi tekni\u011fe konsantre olmak i\u00e7in en az 10 dakika almak iyi bir fikirdir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Birlikte \u00c7al\u0131\u015fmak \u0130\u00e7in En \u0130yi Kas Gruplar\u0131 Hangileridir? Bir\u00e7ok insan spor yapmaya ba\u015flad\u0131\u011f\u0131nda, ko\u015fu veya bisiklet gibi aerobik egzersizleri d\u00fc\u015f\u00fcn\u00fcr. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6468,"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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