{"id":6976,"date":"2023-11-01T17:14:17","date_gmt":"2023-11-01T17:14:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6976"},"modified":"2023-11-01T17:14:22","modified_gmt":"2023-11-01T17:14:22","slug":"5-winter-workout-tips-for-serious-muscle-growth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-winter-workout-tips-for-serious-muscle-growth\/","title":{"rendered":"Ciddi Kas B\u00fcy\u00fcmesi \u0130\u00e7in 5 K\u0131\u015f Egzersizi \u0130pu\u00e7lar\u0131"},"content":{"rendered":"
Y\u0131l\u0131n bu zaman\u0131, k\u0131\u015f mevsiminde toplu olarak giymek i\u00e7in. Sadece k\u0131\u015f uykusuna yatmak ve \u00e7ok yemek yard\u0131mc\u0131 olmayacakt\u0131r. V\u00fccut, k\u0131\u015f aylar\u0131nda kilo alma e\u011filimindedir, bu da se\u00e7imlerinize ba\u011fl\u0131 olarak nimetiniz veya baniniz olabilir. \u00c7ok s\u0131k\u0131 \u00e7al\u0131\u015f\u0131p canavar gibi yemelisin.<\/p>
Yaz aylar\u0131ndan farkl\u0131 olarak, k\u0131\u015f\u0131n sadece ceket giyerek a\u015fk kollar\u0131n\u0131z\u0131 \u00f6rtebilece\u011finiz bir diyet uygulamak zor. S\u0131k\u0131 bir diyetle u\u011fra\u015fmay\u0131n ve bu \u00e7\u0131lg\u0131n fizi\u011fi i\u00e7in yaz aylar\u0131nda toplu ve \u00e7al\u0131\u015fmak i\u00e7in kullan\u0131n. Ancak \u00e7ok kolay almay\u0131n ve tatil sezonunda \u00e7ok fazla \u015f\u0131mart\u0131n. Diyet s\u00f6z konusu oldu\u011funda sakinle\u015ftirici al.<\/p>
Yeni deneme\u00a0k\u0131\u015f aylar\u0131nda egzersizler<\/strong>\u00a0Bu iyi bir fikir. \u0130stedi\u011finiz t\u00fcm egzersiz rutinlerini deneyin\u00a0FITPASS<\/strong>\u00a0\u2013 farkl\u0131 egzersiz rutinlerine kat\u0131lmak\u00a0Hindistan’\u0131n 12′ den fazla \u015fehrinde 3.500′ den fazla spor salonu ve fitness merkezi<\/strong>. Evinizin, ofisinizin veya ba\u015fka bir yerde egzersiz yapmak i\u00e7in g\u00fcn i\u00e7inde istedi\u011finiz zaman bir oturum rezervasyonu yap\u0131n.<\/p>
Bile\u015fik asans\u00f6rler s\u00f6z konusu oldu\u011funda, her \u015feyi yap. A\u011f\u0131rl\u0131k itmenizi sa\u011flayan t\u00fcm egzersizleri yap\u0131n – dald\u0131rmalar, yak\u0131n kavrama tezgahlar\u0131,\u00a0Rus deadlifts<\/strong>ve saire. G\u00fc\u00e7 ve daha b\u00fcy\u00fck olmak i\u00e7in her \u015feyinizi verin\u00a0kuvvet antrenman\u0131<\/strong>\u00a0i\u015flem. Daha a\u011f\u0131r a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015fman\u0131za izin verecek ana egzersizler i\u00e7in 3 yerine 5 set yap\u0131n. Bu, h\u0131zl\u0131 se\u011firme kas lifleri ile etkili bir \u015fekilde \u00e7al\u0131\u015facakt\u0131r.<\/p>
Belirli kaslar\u0131 \u00e7al\u0131\u015fan izolasyon egzersizlerini unutun ve bile\u015fik egzersizlere devam edin. \u00d6rne\u011fin, bacak uzatma yerine bacak presi veya \u00e7\u00f6melme yap\u0131n. K\u0131\u015flar, \u00f6zellikle omuz y\u00fckseltme varyasyonlar\u0131na odaklanman\u0131n zaman\u0131 de\u011fil. Yard\u0131m egzersizleri bile bile\u015fik egzersizler olmal\u0131d\u0131r. <\/p>
Drop sets for Maximum Returns<\/li><\/ul> <\/figure>
Egzersizinize b\u00fcy\u00fck asans\u00f6rlerle ba\u015flay\u0131n ve bunlar\u0131 kullanarak\u00a0spor salonu egzersizleri<\/strong>. A\u011f\u0131r a\u011f\u0131rl\u0131klarla 5 seti yeni bitirdiyseniz, a\u011f\u0131rl\u0131\u011f\u0131% 5-10 oran\u0131nda d\u00fc\u015f\u00fcr\u00fcr ve bir sonraki egzersize ge\u00e7mek yerine 3 sete kadar ayn\u0131 egzersize devam edin. Ancak, nas\u0131l hissetti\u011finizi dikkate al\u0131n. Kendini iyi hissetmiyorsan ilk sette ayr\u0131l. Elbette, harika hissediyorsan\u0131z 3 ekstra set ger\u00e7ekle\u015ftirin. Bunu yapmak sadece\u00a0spor salonu egzersizi<\/strong>\u00a0maksimum getiri sa\u011flayan ancak kas k\u00fctlenizi de art\u0131ran egzersizlerde zaman.<\/p>
Go Full Speed<\/li><\/ul> <\/figure>
Spor salonu egzersizlerinizi k\u0131\u015f aylar\u0131nda m\u00fcmk\u00fcn oldu\u011funca h\u0131zl\u0131 bir \u015fekilde tamamlamak, kabarma i\u00e7in yapabilece\u011finiz en iyi \u015feylerden biridir. Sinir sistemi tabanl\u0131 bir program i\u00e7in uzun dinlenme s\u00fcreleri ile daha fazla set ve daha az temsilci yap\u0131n.<\/p>
Tersine, metabolik odakl\u0131 bir program i\u00e7in k\u0131sa dinlenme s\u00fcreleri ile daha az set ve daha fazla temsilci. Hedefiniz bir g\u00fc\u00e7 kald\u0131r\u0131c\u0131n\u0131n g\u00fcc\u00fcyse sinir sisteminin tam iyile\u015fmesi i\u00e7in setler aras\u0131nda 3, 5 hatta 10 dakika dinlendirin. B\u00fcy\u00fck kaslar istiyorsan\u0131z 45 saniye ila bir dakika dinlenin.<\/p>
Go for the Strength-Aerobic Method<\/li><\/ul> <\/figure>
Bir spor salonunda g\u00fc\u00e7-aerobik kar\u0131\u015f\u0131m\u0131\u00a0egzersiz<\/strong>\u00a0yava\u015f se\u011firme ve h\u0131zl\u0131 se\u011firme kaslar\u0131n\u0131 bir seansta ayn\u0131 anda geli\u015ftirebilece\u011finiz bir sistemdir. Bir asans\u00f6r ger\u00e7ekle\u015ftirmek hem yava\u015f hem de h\u0131zl\u0131 se\u011firme kas liflerini i\u015fe toplar. Bir egzersizin performans\u0131n\u0131 biraz de\u011fi\u015ftirmek, kas liflerinden herhangi birine odaklanman\u0131z\u0131 sa\u011flar.<\/p>
Sahip oldu\u011funuz her \u015feyi koyman\u0131z\u0131 gerektiren tezgah presi veya b\u00fcy\u00fck asans\u00f6r \u00e7\u00f6melmeleri ile ba\u015flay\u0131n. Her \u015feyi verdi\u011finizi hissedene kadar 5 seti tamamlamak i\u00e7in sahip oldu\u011funuz her \u015feyle \u00e7al\u0131\u015f\u0131n. Ard\u0131ndan, a\u011f\u0131rl\u0131\u011f\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcr ve tempo antrenman\u0131na odaklan\u0131n. Bu, yava\u015f se\u011firme kas liflerine daha fazla odaklanman\u0131n harika bir yoludur.<\/p>
Low-intensity Cardio<\/li><\/ul> <\/figure>
En b\u00fcy\u00fck v\u00fccut geli\u015ftiriciler spor salonu egzersiz e\u011fitim programlar\u0131 d\u00fc\u015f\u00fck yo\u011funluklu kardiyo bir t\u00fcr i\u00e7erir bulacaks\u0131n\u0131z. V\u00fccut ya\u011f\u0131n\u0131 koruman\u0131n yan\u0131 s\u0131ra periferik damar a\u011f\u0131n\u0131z\u0131 olu\u015fturur. Bu a\u011f kollardaki, ellerdeki, bacaklardaki ve ayaklardaki arterler ve damarlarla ilgilidir.<\/p>
Kas yap\u0131m\u0131nda protein t\u00fcketimi esas olsa da, kan\u0131n kaslara ta\u015f\u0131mamas\u0131n\u0131n bir faydas\u0131 olmaz.\u00a0D\u00fc\u015f\u00fck yo\u011funluklu kardiyo<\/strong>\u00a0kaslara kan ak\u0131\u015f\u0131n\u0131 artt\u0131r\u0131r; bir t\u00fcr kardiyak geli\u015fimin yan\u0131 s\u0131ra vask\u00fcler sistem geli\u015fimi. Tempolu y\u00fcr\u00fcy\u00fc\u015f ve y\u00fczme gibi bu egzersizleri dahil olmak kan ak\u0131\u015f\u0131n\u0131 ve dolay\u0131s\u0131yla performans\u0131n\u0131z\u0131 art\u0131rabilir.\u00a0<\/p>
Bu egzersiz g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 hedefler ve \u00fcst v\u00fccut g\u00fcc\u00fcn\u00fc b\u00fcy\u00fck \u00f6l\u00e7\u00fcde art\u0131r\u0131r.\u00a0Tezgah presi g\u00f6\u011f\u00fcs, kollar, omuzlar, s\u0131rt ve trisepslere fayda sa\u011flar<\/strong>. Bu bile\u015fik egzersiz, a\u011f\u0131r a\u011f\u0131rl\u0131klarla harika sonu\u00e7lar sunar.<\/p>
Deadlift<\/li><\/ul> <\/figure>
V\u00fccut i\u00e7in en iyi kitle olu\u015fturma egzersizlerinden biri olan deadlift, di\u011fer egzersizlerden daha fazla kas \u00e7al\u0131\u015f\u0131r; t\u00fcm b\u00fcy\u00fck kas gruplar\u0131n\u0131 me\u015fgul eder.\u00a0Deadlift faydalar\u0131<\/strong>\u00a0hamstrings, i\u00e7 uyluk, s\u0131rt, Gluteus Maximus, d\u00f6rtl\u00fcler ve buza\u011f\u0131lar. Ayr\u0131ca, kas b\u00fcy\u00fcmesine yard\u0131mc\u0131 olan hormon sal\u0131n\u0131m\u0131n\u0131 iyile\u015ftiren merkezi sinir sistemi i\u00e7in de iyidir.<\/p>
Leg Extension<\/li><\/ul> <\/figure>
Bacak uzatma, diz ve patellar ba\u011f i\u00e7in kuadriseps ekini g\u00fc\u00e7lendirmek i\u00e7in en iyi egzersizdir. Spor salonu egzersizinize bacak uzatma dahil olmak, ana diz eklemi eklerini g\u00fc\u00e7lendirecektir. Bacak uzatma d\u00f6rtl\u00fc, Vastus Lateralis ve Vastus Medialis yararlan\u0131r.<\/p>
![\"Lock](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_lock-stock-and-barrels_53FA.png\" "\\"Lock")
<\/figure> ![\"Drop](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_drop-sets-for-maximum-returns_3BE6.png\" "\\"Drop")
<\/figure> ![\"Go](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_go-full-speed_8C89.png\" "\\"Go")
<\/figure> ![\"Go](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_go-for-the-strength-aerobic-method_48B6.png\" "\\"Go")
<\/figure> ![\"Low](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_low-intensity-cardio_FB5B.png\" "\\"Low")
<\/figure> ![\"Bench](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_bench-press_9D41.png\" "\\"Bench")
<\/figure> ![\"Deadlift\"](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_deadlift_8EE2.png\" "\\"Deadlift\\"\/")
<\/figure> ![\"Leg](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_leg-extension_8BC9.png\" "\\"Leg")
<\/figure> ![\"Barbell](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_barbell-and-dumbbell-curls_9D9A.png\" "\\"Barbell")
<\/figure> ![\"Weighted](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_weighted-pull-ups_9042.jpg\" "\\"Weighted")
<\/figure>