{"id":6675,"date":"2023-06-08T16:49:38","date_gmt":"2023-06-08T16:49:38","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6675"},"modified":"2023-06-08T16:49:43","modified_gmt":"2023-06-08T16:49:43","slug":"6-things-you-should-do-before-every-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/6-things-you-should-do-before-every-workout\/","title":{"rendered":"HER ANTRENMANDAN \u00d6NCE YAPMANIZ GEREKEN 6 \u015eEY"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Haz\u0131rl\u0131k \u00e7ok \u00f6nemli.<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sovrinmind.com\/storage\/15\/preparation.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ana etkinlik t\u00fcm ihti\u015fam\u0131 al\u0131rken, haz\u0131rl\u0131k maraton ko\u015fusundan v\u00fccut geli\u015ftirmeye kadar herhangi bir uygulanabilir ba\u015far\u0131n\u0131n belkemi\u011f\u0131dir. B\u00fcy\u00fck (ve \u00e7o\u011fu zaman \u015fiddet i\u00e7eren) Bobby Knight&#8217;\u0131n dedi\u011fi gibi &#8220;\u00c7o\u011fu insan kazanma iradesine sahiptir, ancak \u00e7ok az insan kazanmaya haz\u0131rlanma iradesine sahiptir.&#8221; Bununla birlikte, haz\u0131rlanman\u0131n en uygun yolu nedir, egzersizinizden ve geneti\u011finizden en iyi \u015fekilde elde etmek i\u00e7in v\u00fccudunuzu haz\u0131rlaman\u0131n en iyi yolu nedir?<\/p>\n\n\n\n<p>Herkes farkl\u0131 olsa da, a\u011f\u0131r bir egzersiz ge\u00e7irmeden \u00f6nce hemen hemen herkesin (ve her v\u00fccudun) yapmas\u0131 gereken 6 z\u0131mba bulduk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header.jpg 1124w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-150x80.jpg 150w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-300x159.jpg 300w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-768x407.jpg 768w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-1024x543.jpg 1024w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-696x369.jpg 696w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-1068x566.jpg 1068w, https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header-792x420.jpg 792w\" src=\"https:\/\/cdn2-thevladarcompany.netdna-ssl.com\/wp-content\/uploads\/2018\/10\/build-bigger-biceps-dumbbell-exercises-workouts-header.jpg\" alt=\"workout bodybuiding\" width=\"1124\" height=\"596\">Besin<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/img.mynetdiary.com\/src\/article\/planning_your_nutrient_needs.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Jay Cutler&#8217;\u0131 dinle. \u00d6nemli bir egzersizden \u00f6nce karbonhidrat ve protein kar\u0131\u015f\u0131m\u0131 yemek istersiniz. Ancak yemek plan\u0131n\u0131z tam g\u00fcbresi gibi tad\u0131na bakmak zorunda de\u011fildir &#8211; badem ezmesi ile biraz tost yemeyi deneyin, biraz meyve do\u011fray\u0131n ve \u00fcst\u00fcne koyun. Muz ve elma gibi meyveler iyi \u00e7al\u0131\u015f\u0131r, \u00e7\u00fcnk\u00fc bunlar yava\u015f\u00e7a sindiren ve size sabit bir enerji kayna\u011f\u0131 sa\u011flayan karma\u015f\u0131k \u015fekerlerdir. Zamanlama gelince, bu sana kalm\u0131\u015f. Bir saat standart saattir, ancak anahtar v\u00fccudunuzun nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 bilmektir. En iyi ipu\u00e7lar\u0131n\u0131 verebiliriz ama sonu\u00e7ta &#8211; herkes farkl\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hidrat<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.hellomagazine.com\/imagenes\/healthandbeauty\/2019012467018\/ways-to-hydrate-skin-beauty-hacks\/0-315-477\/skincare-2z-z.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Amerikan Spor T\u0131bb\u0131 Koleji, aktif insanlar\u0131n egzersizden \u00f6nce 20 ons su i\u00e7melerini \u00f6nerir. Hidrasyon ya\u015fa, kiloya ve di\u011fer bir\u00e7ok fakt\u00f6re g\u00f6re de\u011fi\u015firken, \u00f6nlemek istiyorsan\u0131z yorgunluk, ba\u015f d\u00f6nmesi ve kramp muhtemelen g\u00fcn boyunca biraz su yudumlamak istersiniz. Hepsini bir kerede t\u0131kamak, asl\u0131nda sizi hayati besinlerden s\u0131y\u0131rarak hastala\u015fman\u0131za veya en az\u0131ndan birden fazla tuvalet molas\u0131na neden olabilir. \u00d6l\u00e7\u00fcl\u00fcl\u00fck anahtard\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Uzatmak<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.thetimes.co.uk\/imageserver\/image\/%2Fmethode%2Ftimes%2Fprod%2Fweb%2Fbin%2Fcd7bb278-755e-11e8-a95e-4d8f3c5d626c.jpg?crop=5339%2C3003%2C29%2C367&amp;resize=1180\" alt=\"\"\/><\/figure>\n\n\n\n<p>T\u00fcm \u00fcst d\u00fczey sporcular\u0131n bunu yapmad\u0131\u011f\u0131n\u0131 biliyoruz &#8211; ancak m\u00fckemmel bir genetik ucube de\u011filseniz diyelim&#8230; Muhtemelen rutininize esnemeye uymal\u0131s\u0131n\u0131z. Bir egzersizden \u00f6nce esneme, bir seanstan en iyi \u015fekilde \u00e7\u0131kmak i\u00e7in hayati \u00f6nem ta\u015f\u0131r. Kas lifleri kar\u0131\u015fabilir, d\u00fc\u011f\u00fcmlenebilir ve a\u011fr\u0131abilir &#8211; lifleri hafifletmek ve onlar\u0131 m\u00fcmk\u00fcn oldu\u011funca prime time durumuna yaklamak istersiniz. Bir sonraki antrenman\u0131n\u0131zdan \u00f6nce k\u00f6p\u00fck ruloyu kullanmay\u0131 deneyin. Evet ac\u0131t\u0131yor ve biraz sinir bozucu ama ekstra set ac\u0131s\u0131n\u0131 serbest alabildi\u011finizde b\u00fcy\u00fck temett\u00fcler \u00f6deyecek.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Antrenman\u0131n\u0131z\u0131 g\u00f6zden ge\u00e7irin<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/miro.medium.com\/max\/5120\/0*Ms5EegYekWnw9iBE.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Antrenman\u0131n\u0131z\u0131 g\u00f6zden ge\u00e7irmek \u00e7ok \u00f6nemlidir. Bir seti unutmamak i\u00e7in sizi daha d\u00fczenli hale getirmek d\u0131\u015f\u0131nda, zihinsel olarak da yapmak \u00fczere oldu\u011funuz asans\u00f6rlere haz\u0131rlar. Ayr\u0131ca, bir sonraki \u015fey hakk\u0131nda endi\u015felenmek i\u00e7in herhangi bir zihinsel enerji harcamak zorunda kalmadan sadece eldeki egzersize odaklanman\u0131z\u0131 sa\u011flar. Bu tamamen zihniyetle ilgili. Bu bariz gelebilir ama di\u011fer ya\u015fam sorunlar\u0131yla dikkatini da\u011f\u0131tma. Rutininizi g\u00f6zden ge\u00e7irin. B\u00f6lgeye gir. Ve her temsilcinin \u00f6nemli oldu\u011fundan emin olun.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Aerobik Is\u0131nma<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/dJw6LbDUAOii2b3iK89-V7x5-P_ovkt3yWrqOB8u5di2CYEjI0D5xXCFzkyz2Z0rDPfFCbFcPIS-lKiWoHTCyI39ry3ln9otb-dFfbTRsdU\" alt=\"\"\/><\/figure>\n\n\n\n<p>&#8220;Erkeksi&#8221; erkeklerin kardiyo yapmad\u0131\u011f\u0131n\u0131 biliyoruz, ama formda olmak isteyen erkekler yapar. Bu s\u00fcrekli de\u011fi\u015fen d\u00fcnyada &#8211; kardiyonun &#8220;han\u0131m evlatlar\u0131&#8221; i\u00e7in oldu\u011fu fikri aptalca bir kavramd\u0131r. K\u0131sa bir aerobik \u0131s\u0131nma sadece kas s\u0131cakl\u0131\u011f\u0131n\u0131, kan ak\u0131\u015f\u0131n\u0131 ve \u00e7ekirdek s\u0131cakl\u0131\u011f\u0131n\u0131 art\u0131rmakla kalmaz, ayn\u0131 zamanda tendonlar\u0131n\u0131z\u0131 da \u0131s\u0131t\u0131r. K\u00fcrek makinesinde 10 dakika orta h\u0131zda atlamay\u0131 deneyin. Size biraz terleme verecek ve yaralanmalar\u0131 \u00f6nleyecektir. Bir\u00e7o\u011fu kardiyonun kilo kayb\u0131na ve kaslar\u0131n k\u00fc\u00e7\u00fclmesine neden olaca\u011f\u0131ndan korkabilir&#8230; Ama bu y\u00fczden basit tutuyorsun. Fazla ablal\u0131k etme. Bu bir \u0131s\u0131nma insanlar\u0131. Yar\u0131\u015f de\u011fil.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Matkaplar<\/h3>\n\n\n\n<p>Delme i\u015flevselli\u011fe odaklan\u0131r. Ana antrenman\u0131n\u0131zda kullanacak oldu\u011funuz t\u00fcm kas gruplar\u0131n\u0131 \u00e7ok az veya hi\u00e7 a\u011f\u0131rl\u0131k olmadan ge\u00e7mek istiyorsunuz. Bu, v\u00fccudunuzu \u0131s\u0131t\u0131r ve tam olarak kullanaca\u011f\u0131n\u0131z hareketler i\u00e7in haz\u0131r hale gelir. Bunu aerobik egzersiz ve esnemenin bir kombinasyonu olarak d\u00fc\u015f\u00fcn\u00fcn. Daha sonra v\u00fccudunuzu ger\u00e7ek kazan\u00e7lar i\u00e7in haz\u0131r hale getirmek i\u00e7in harika bir yoldur.<\/p>\n\n\n\n<p>\u0130\u015fte b\u00f6yle. B\u00fcy\u00fck bir antrenmandan \u00f6nce ihtiyac\u0131n\u0131z olan z\u0131mbalar. V\u00fccudunuza ve fitness seviyenize g\u00f6re yukar\u0131daki listeyi ayarlay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Haz\u0131rl\u0131k \u00e7ok \u00f6nemli. Ana etkinlik t\u00fcm ihti\u015fam\u0131 al\u0131rken, haz\u0131rl\u0131k maraton ko\u015fusundan v\u00fccut geli\u015ftirmeye kadar herhangi bir uygulanabilir ba\u015far\u0131n\u0131n belkemi\u011f\u0131dir. B\u00fcy\u00fck [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6676,"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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