{"id":6530,"date":"2024-05-25T00:00:01","date_gmt":"2024-05-25T00:00:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6530"},"modified":"2024-05-25T17:27:30","modified_gmt":"2024-05-25T17:27:30","slug":"repetition-maximum-for-weight-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/repetition-maximum-for-weight-training\/","title":{"rendered":"A\u011eIRLIK ANTRENMANI I\u00c7IN TEKRARLAMA MAKSIMUM"},"content":{"rendered":"<\/p>\n

Tekrarlama maksimum (RM), tan\u0131mlanm\u0131\u015f say\u0131da egzersiz hareketi i\u00e7in kald\u0131rabilece\u011finiz en fazla a\u011f\u0131rl\u0131kt\u0131r. \u00d6rne\u011fin, 10RM, ard\u0131\u015f\u0131k 10 egzersiz tekrar\u0131 i\u00e7in kald\u0131rabilece\u011finiz en a\u011f\u0131r a\u011f\u0131rl\u0131k olacakt\u0131r. RM’niz mevcut g\u00fc\u00e7 seviyenizin iyi bir \u00f6l\u00e7\u00fcs\u00fcd\u00fcr<\/span>1<\/sup>\u00a0a\u011f\u0131rl\u0131k antrenman program\u0131n\u0131z\u0131 takip ederken.<\/span><\/p>\n

Tek Tekrar Maksimum veya 1RM<\/h2>\n

Yineleme maksimum genellikle 1RM veya bir tekrar maksimum olarak ifade edilir. Bu, tek bir yinelemede maksimum \u00e7abayla kald\u0131rabilece\u011finiz en a\u011f\u0131r a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6sterir. 1RM, \u00e7\u00f6melme, deadlift veya ba\u015fka bir halter egzersizi i\u00e7in ki\u015fisel halter kayd\u0131n\u0131zd\u0131r.<\/p>\n

1RM \u00f6l\u00e7\u00fcm\u00fc, i\u015faretleme iyile\u015ftirmesi i\u00e7in a\u011f\u0131rl\u0131k e\u011fitiminde bir standartt\u0131r.<\/span>1<\/sup>\u00a01RM’nizi kurarak ve izleyerek ilerlemenizi g\u00f6zlemleyebilirsiniz. Bu kesin bir \u00f6l\u00e7\u00fcd\u00fcr, bu nedenle program\u0131n\u0131z\u0131n ne kadar etkili oldu\u011funu de\u011ferlendirmenize yard\u0131mc\u0131 olabilir. Ayr\u0131ca, iyile\u015ftirmeleri a\u00e7\u0131k\u00e7a g\u00f6rmenin bir yolu oldu\u011funda olumlu bir destek ve ba\u015far\u0131 hissi elde edersiniz.<\/span><\/p>\n

1RM’nizi G\u00fcvenli Bir \u015eekilde Test Etme<\/h2>\n

1RM \u00e7ok kullan\u0131\u015fl\u0131 bir ara\u00e7 olsa da, s\u0131n\u0131rlamalar\u0131 vard\u0131r. 1RM’nizi \u00f6l\u00e7mek sadece en b\u00fcy\u00fck a\u011f\u0131rl\u0131\u011f\u0131 kapmak ve bir temsilci ger\u00e7ekle\u015ftirmek de\u011fildir. Tan\u0131m olarak, bu kas\u0131 maksimuma kadar strese sokacak ve do\u011fru yapmazsan\u0131z kendinizi bir yaralanma riskiyle kar\u015f\u0131 kar\u015f\u0131ya b\u0131rakm\u0131\u015f olacaks\u0131n\u0131z. D\u00fczg\u00fcn bir \u015fekilde yapmak i\u00e7in haz\u0131rlanman gerekiyor.<\/p>\n

1RM’nizi \u00f6l\u00e7meden \u00f6nce, kas\u0131 haz\u0131rlamak i\u00e7in egzersizin birka\u00e7 \u0131s\u0131nma setini ger\u00e7ekle\u015ftirin.<\/span>1<\/sup>\u00a0Is\u0131nm\u0131\u015f bir kas\u0131n yaralanma olas\u0131l\u0131\u011f\u0131 \u00e7ok daha d\u00fc\u015f\u00fckt\u00fcr. Is\u0131nma zaman al\u0131c\u0131 g\u00f6r\u00fcnebilir, ancak esast\u0131r.<\/span><\/p>\n

Ayr\u0131ca, 1RM testi yapmadan \u00f6nce bir kas i\u00e7in yirmi d\u00f6rt saat dinlenme s\u00fcresine izin verin. Ayn\u0131 kas grubunda sabah egzersizi yapt\u0131ysan\u0131z bu testi \u00f6\u011fleden sonra yapmay\u0131n.<\/p>\n

Son olarak, her zaman bir g\u00f6zc\u00fc kullan\u0131n. Uygun bir \u0131s\u0131nma ile bile, kulland\u0131\u011f\u0131n\u0131z a\u011f\u0131r a\u011f\u0131rl\u0131k nedeniyle yaralanma riski y\u00fcksektir. Yaralanmay\u0131 \u00f6nlemenize yard\u0131mc\u0131 olmak i\u00e7in bir g\u00f6zc\u00fc gereklidir.<\/p>\n

1RM’nizi Test Edin: Ad\u0131m Ad\u0131m<\/h3>\n
    \n
  1. Hangi hareketi test edece\u011finizi se\u00e7in (\u00e7\u00f6melme, tezgaha basma vb.).<\/li>\n
  2. Hafif kardiyo aktivitesi ve dinamik esneme ile en az 15 ila 30 dakika \u0131n\u0131n.<\/li>\n
  3. Maksimum olaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz a\u011f\u0131rl\u0131\u011f\u0131 kullanarak se\u00e7ti\u011finiz hareketin alt\u0131 ila 10 temsilcisini yap\u0131n. Daha sonra en az bir ila iki dakika dinlendirin.<\/li>\n
  4. A\u011f\u0131rl\u0131\u011f\u0131, maksimum olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz a\u011f\u0131rl\u0131\u011f\u0131n% 80’ine kadar art\u0131r\u0131n. \u00dc\u00e7 rep yap\u0131n, sonra en az bir dakika dinlenin.<\/li>\n
  5. Yakla\u015f\u0131k %10 art\u0131\u015flarla a\u011f\u0131rl\u0131k ekleyin ve her deneme aras\u0131nda en az bir ila iki dakika dinlenerek her seferinde tek bir rep giri\u015fiminde bulunabilirsiniz.<\/li>\n
  6. \u0130yi form ve teknikle ba\u015far\u0131yla kald\u0131rabilece\u011finiz maksimum a\u011f\u0131rl\u0131k 1RM’nizdir.<\/li>\n<\/ol>\n

    Yakla\u015f\u0131k 1RM i\u00e7in kullan\u0131labilecek altmaximal test y\u00f6ntemleri de vard\u0131r. Bunlar daha g\u00fcvenli olabilir, ancak o kadar do\u011fru olmayabilir.<\/p>\n

    Egzersiz Talimatlar\u0131nda RM<\/h2>\n

    Egzersiz talimatlar\u0131nda en fazla tekrar\u0131n kullan\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6receksiniz. \u00d6rne\u011fin, “\u00fc\u00e7 set 6RM asans\u00f6r” sadece alt\u0131 kez iyi formla kald\u0131rabilece\u011finiz a\u011f\u0131rl\u0131\u011f\u0131 kullanarak her egzersizi yapmak anlam\u0131na gelir. T\u00fcm al\u0131\u015ft\u0131rmalar\u0131 ger\u00e7ekle\u015ftirir ve sonra s\u0131ray\u0131 iki kez daha yinelersiniz (toplam \u00fc\u00e7 k\u00fcme).<\/p>\n

    A\u011f\u0131rl\u0131klar i\u00e7in “1RM’nin% 75’inde alt\u0131 reps” gibi 1RM y\u00fczdesine dayal\u0131 talimatlar g\u00f6rmek de yayg\u0131nd\u0131r. E\u011fer 1RM’iniz bu egzersiz i\u00e7in 20 pound ise, bu talimatlar\u0131 takip ederken 15 kilo a\u011f\u0131rl\u0131k kullan\u0131rs\u0131n\u0131z.<\/p>\n

    Tan\u0131mlanan a\u011f\u0131rl\u0131klar yerine tekrarlama maksimumu kullanarak, farkl\u0131 yeteneklere sahip insanlar antrenman talimatlar\u0131n\u0131 kullanabilir (bir ki\u015fi 10 kiloluk a\u011f\u0131rl\u0131klar kullan\u0131rken, di\u011feri 30 kiloluk a\u011f\u0131rl\u0131klar kullan\u0131r). Her biri, egzersiz dizisinin \u00fcretmek i\u00e7in tasarland\u0131\u011f\u0131 e\u011fitim etkisinden yararlanacakt\u0131. Ayr\u0131ca, g\u00fcc\u00fcn\u00fcz\u00fc geli\u015ftirdik\u00e7e, ayn\u0131 talimatlar\u0131 kullanmaya devam edebilir, ancak daha a\u011f\u0131r a\u011f\u0131rl\u0131klar kullanabilirsiniz.<\/p>\n

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

    Tekrarlama maksimum (RM), tan\u0131mlanm\u0131\u015f say\u0131da egzersiz hareketi i\u00e7in kald\u0131rabilece\u011finiz en fazla a\u011f\u0131rl\u0131kt\u0131r. \u00d6rne\u011fin, 10RM, ard\u0131\u015f\u0131k 10 egzersiz tekrar\u0131 i\u00e7in kald\u0131rabilece\u011finiz […]<\/p>\n","protected":false},"author":2,"featured_media":6531,"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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