{"id":6761,"date":"2024-09-25T00:00:23","date_gmt":"2024-09-25T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6761"},"modified":"2024-09-25T14:54:12","modified_gmt":"2024-09-25T14:54:12","slug":"what-muscle-groups-to-workout-together","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-muscle-groups-to-workout-together\/","title":{"rendered":"B\u0130rL\u0130kTE ANTRENMAN YAPMAK \u0130\u00e7\u0130n HANGI KAS GRUPLARI?"},"content":{"rendered":"

V\u00fccut geli\u015ftirme egzersizleri kardiyo ve diren\u00e7 antrenmanlar\u0131n\u0131 i\u00e7erir; onlar in v\u00fccut ya\u011f azaltma yard\u0131mc\u0131 olur ve  artan kas k\u00fctlesi daha iyi sa\u011fl\u0131k ve daha kasl\u0131 g\u00f6r\u00fcn\u00fcm i\u00e7in. A Max Climber  gibi a\u011f\u0131rl\u0131klar\u0131 veya ekipmanlar\u0131 kullanarak kuvvet antrenman\u0131, belirli kas gruplar\u0131na bask\u0131 uygulayarak kas lifini geli\u015ftirir. Kardiyo egzersizi ile birlikte kullan\u0131ld\u0131\u011f\u0131nda kas tan\u0131m\u0131n\u0131 geli\u015ftirir. V\u00fccut geli\u015ftirme egzersizleri hedeflenen kas gruplar\u0131na g\u00f6re s\u0131n\u0131fland\u0131r\u0131l\u0131r. V\u00fccut geli\u015ftirme ve kas kazanma s\u00f6z konusu oldu\u011funda nas\u0131l   HGH’nin kritik oldu\u011funu belirten \u00e7ok fazla literat\u00fcr de vard\u0131r.<\/p>

Bununla birlikte, \u00e7o\u011fu fitness e\u011fitmeni, belirli v\u00fccut geli\u015ftirme egzersizlerine odaklan\u0131r, b\u00f6ylece ayn\u0131 antrenmanda iki veya daha fazla ana kas grubu e\u011fitin; e\u011fitmenin enerjisini t\u00fcketen ve sinir sistemini a\u015f\u0131r\u0131 y\u00fckleyen bir e\u011filim. Kas gruplar\u0131 ayr\u0131 ayr\u0131 \u00e7al\u0131\u015fmaz; daha k\u00fc\u00e7\u00fck kaslar b\u00fcy\u00fck kaslar\u0131 destekler ve hepsi g\u00fc\u00e7l\u00fc bir \u00e7ekirdek geli\u015ftirmede bir temele sahiptir. B\u00f6ylece, bir g\u00f6\u011f\u00fcs presi omuzlar\u0131, trisepsleri ve pektoralleri ayn\u0131 anda \u00e7al\u0131\u015f\u0131r. Bu nedenle, e\u011fitmenler egzersiz seanslar\u0131n\u0131 hem k\u00fc\u00e7\u00fck hem de b\u00fcy\u00fck kaslar t\u00fcm kas gruplar\u0131nda b\u00fcy\u00fcmeyi te\u015fvik etmek i\u00e7in ay\u0131rmal\u0131d\u0131r. \u00d6rne\u011fin damb\u0131llar kullanarak bir g\u00f6\u011f\u00fcs ve omuz presi, g\u00f6\u011fs\u00fcn, omuzlar\u0131n (b\u00fcy\u00fck kaslar\u0131n) ve trisepslerin (k\u00fc\u00e7\u00fck kaslar) egzersize yard\u0131mc\u0131 olur. Tart\u0131\u015fmam\u0131zda, 3 g\u00fcnl\u00fck b\u00f6l\u00fcnm\u00fc\u015f bir program kullanarak hangi kas gruplar\u0131n\u0131n birlikte \u00e7al\u0131\u015faca\u011f\u0131na bakaca\u011f\u0131z.<\/p>

G\u00f6\u011f\u00fcs, omuzlar ve triseps<\/strong><\/h3>

Ayr\u0131ca, direnci v\u00fccuttan uzakla\u015ft\u0131rmak i\u00e7in i\u015fbirli\u011fi yapt\u0131klar\u0131 itme kaslar\u0131 olarak da adland\u0131r\u0131l\u0131r. G\u00f6\u011f\u00fcs, omuzlar ve pektoraller daha b\u00fcy\u00fck kaslar\u0131 temsil ederken, triceps (kolun arkas\u0131nda bulunur) daha k\u00fc\u00e7\u00fck kaslar\u0131 temsil eder. Omuz ve g\u00f6\u011f\u00fcs presi egzersizleri d\u0131\u015f\u0131nda, e\u011fitmenler dipler (g\u00f6\u011f\u00fcs i\u00e7in), tepe presi (omuz kaslar\u0131n\u0131 olu\u015fturan \u00f6n, yan ve arka deltoidleri \u00e7al\u0131\u015ft\u0131r\u0131r) ve ters ve yak\u0131n kavrama tezgah presi (trisepsleri e\u011fitir) veya kablo \u00e7apraz ge\u00e7i\u015flerini kullanarak kullanabilirler.<\/p>

S\u0131rt ve paz\u0131lar<\/strong><\/h3>
\"back-bicep\"<\/a><\/figure><\/div>

\u00c7ekme kaslar\u0131 olarak da adland\u0131r\u0131l\u0131r, v\u00fccuda kar\u015f\u0131 diren\u00e7 \u00e7ekmek i\u00e7in \u00e7al\u0131\u015f\u0131rlar. S\u0131rt (b\u00fcy\u00fck kas), \u00fcst kolun \u00f6n taraf\u0131nda bulunan paz\u0131lar (k\u00fc\u00e7\u00fck kas) taraf\u0131ndan desteklenen e\u015fkenar d\u00f6rtgen ve latissimus kaslar\u0131ndan olu\u015fur. Halter ve kablo kasnaklar kullan\u0131larak yap\u0131lan a\u015fa\u011f\u0131 \u00e7ekme egzersizleri bu kas grubu i\u00e7in idealdir; s\u0131rt, dirse\u011fin hareketine yard\u0131mc\u0131 olmak i\u00e7in paz\u0131lar kas\u0131l\u0131rken omuzlar\u0131 hareket ettirmek i\u00e7in \u00e7al\u0131\u015f\u0131r. Deadlift gibi a\u011f\u0131rl\u0131k egzersizleri de daha g\u00fc\u00e7l\u00fc bir s\u0131rt\u0131n geli\u015fimine yard\u0131mc\u0131 olduklar\u0131 i\u00e7in s\u0131rt ve paz\u0131 kas grubu i\u00e7in idealdir.<\/p>

Hamstrings (paz\u0131), buza\u011f\u0131lar ve glutes<\/strong><\/h3>
\"leg\"<\/a><\/figure><\/div>

Baca\u011f\u0131n arkas\u0131nda bulunurlar ve kal\u00e7a ve diz hareketlerine yard\u0131mc\u0131 olabilirler. Hamstrings esneme yard\u0131mc\u0131 olur diz eklem di\u011fer \u00fc\u00e7 kas kullanarak (semimembranosus, semitendinosus, ve femoris) b\u00f6ylece \u00e7\u00f6melme s\u0131ras\u0131nda kullan\u0131l\u0131r. Fitness uzmanlar\u0131, antren\u00f6rlere \u00e7\u00f6melme yaparken yaralanmay\u0131 \u00f6nlemek i\u00e7in sert bacakl\u0131 ve Romen deadliftlere odaklanmalar\u0131n\u0131 tavsiye ediyor. Hamstrings, dik bir duru\u015fu desteklemek i\u00e7in kal\u00e7aya uzan\u0131rken, buza\u011f\u0131lar ayak ba\u015f parmaklar\u0131n\u0131 i\u015faret ederek ve topuklar\u0131 yukar\u0131 kald\u0131rarak tek ba\u015f\u0131na \u00e7al\u0131\u015f\u0131r. Bu kas grubu k\u00fcmesi i\u00e7in sa\u011fl\u0131kl\u0131 buza\u011f\u0131lar olu\u015fturman\u0131n s\u0131rr\u0131, bald\u0131r b\u00f6lgesindeki her bir kas\u0131 \u00e7al\u0131\u015fmakt\u0131r; Gastrokslar, \u00f6n ve tibialis. Gluteal kaslar hamstrings ve paz\u0131 kaslar\u0131n\u0131 destekler. Ayak a\u011fr\u0131s\u0131 bir sorunsa, y\u00fcksek kemerler i\u00e7in bu ayakkab\u0131lara g\u00f6z at\u0131n.<\/p>

Art\u0131k hangi kas gruplar\u0131n\u0131n birlikte \u00e7al\u0131\u015faca\u011f\u0131n\u0131 bildi\u011fimize g\u00f6re, e\u011fitmenlerin yerel spor salonlar\u0131nda ba\u015far\u0131l\u0131 bir rejime ba\u015flamalar\u0131na yard\u0131mc\u0131 olmak i\u00e7in \u00fc\u00e7 g\u00fcnl\u00fck bir egzersiz b\u00f6l\u00fcnm\u00fc\u015f \u00f6rne\u011fine bakaca\u011f\u0131z.<\/p>

1. G\u00fcn: g\u00f6\u011f\u00fcs, omuz ve triceps kaslar\u0131n\u0131 e\u011fitmek<\/strong><\/h3>

G\u00f6\u011f\u00fcs egzersizleri omuz ve triceps kaslar\u0131n\u0131 i\u00e7erir. Bununla birlikte, kas grubu antren\u00f6rlerini kulland\u0131ktan sonra tekrar e\u011fitmeden \u00f6nce bir hafta dinlenebilir. E\u011fitmenler halter tezgah presleri ve kablo sinekleri (g\u00f6\u011f\u00fcs i\u00e7in), damb\u0131l omuz presleri ve yanal kald\u0131rma (omuzlar i\u00e7in) ve Frans\u0131z presleri (trisepsler i\u00e7in) gibi egzersizler ger\u00e7ekle\u015ftirebilirler.<\/p>

2. G\u00fcn: s\u0131rt ve paz\u0131 egzersizleri<\/strong><\/h3>

E\u011fitmenler, paz\u0131lar\u0131 e\u011fitmek i\u00e7in ters kavrama ve dik k\u00fcrek \u00e7ekme (s\u0131rt i\u00e7in) ve tepeg\u00f6z paz\u0131 bukleleri gibi egzersizler ger\u00e7ekle\u015ftirebilir. Bu, &nbsp kullan\u0131larak da yap\u0131labilir;exercise bands<\/a> k\u00fc\u00e7\u00fck bir alanda.<\/p>

3. G\u00fcn: Bacak egzersizleri<\/strong><\/h3>

Bacak presleri (bacaklar), bald\u0131r uzatma (buza\u011f\u0131lar) ve bacak bukleleri (hamstrings i\u00e7in) i\u00e7erirler.<\/p>

\u00d6rnek, e\u011fitmenlerin egzersiz yapmak i\u00e7in haftan\u0131n herhangi bir \u00fc\u00e7 g\u00fcn\u00fcn\u00fc se\u00e7ti\u011fi \u00fc\u00e7 g\u00fcnl\u00fck bir egzersiz b\u00f6l\u00fcnmesini g\u00f6sterir; Pazartesi-\u00c7ar\u015famba veya \u00c7ar\u015famba-Cuma ama vard\u0131r farkl\u0131 egzersiz t\u00fcrleri b\u00f6l\u00fcnmeler; alt\u0131 g\u00fcnl\u00fck, iki g\u00fcnl\u00fck veya d\u00f6rt g\u00fcnl\u00fck rutinler. Bir e\u011fitmenin yapt\u0131\u011f\u0131 egzersizlerin say\u0131s\u0131, e\u011fitmenin \u00fczerinde \u00e7al\u0131\u015ft\u0131\u011f\u0131 v\u00fccut k\u0131sm\u0131na ba\u011fl\u0131d\u0131r. \u00d6rne\u011fin, omuzlar\u0131 ve g\u00f6\u011fs\u00fc \u00e7al\u0131\u015fmak i\u00e7in iki g\u00fcnl\u00fck bir b\u00f6l\u00fcnme kullanan e\u011fitmenler, v\u00fccut par\u00e7alar\u0131n\u0131 iki kez e\u011fitmek i\u00e7in d\u00f6rt g\u00fcn egzersiz yapmak zorundayken, \u00fc\u00e7 g\u00fcnl\u00fck bir b\u00f6l\u00fcnmede e\u011fitim g\u00f6renler alt\u0131 g\u00fcn i\u00e7inde t\u00fcm kaslara iki kez vurabilir.<\/p> ","protected":false},"excerpt":{"rendered":"

V\u00fccut geli\u015ftirme egzersizleri kardiyo ve diren\u00e7 antrenmanlar\u0131n\u0131 i\u00e7erir; onlar in v\u00fccut ya\u011f azaltma yard\u0131mc\u0131 olur ve  artan kas k\u00fctlesi daha iyi sa\u011fl\u0131k ve […]<\/p>\n","protected":false},"author":2,"featured_media":6762,"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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