{"id":7025,"date":"2025-03-02T00:00:53","date_gmt":"2025-03-02T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7025"},"modified":"2025-03-02T16:56:22","modified_gmt":"2025-03-02T16:56:22","slug":"is-there-a-cheat-code-to-get-six-pack-abs-faster","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/is-there-a-cheat-code-to-get-six-pack-abs-faster\/","title":{"rendered":"Alt\u0131L\u0131 Paket Abs’i Daha H\u0131zl\u0131 Almak i\u00e7in Bir Hile Kodu Var m\u0131?"},"content":{"rendered":"

Y\u0131rt\u0131k, yontulmu\u015f kar\u0131n kaslar\u0131 bir\u00e7ok fitness merakl\u0131s\u0131n\u0131n kutsal kasesidir. D\u00fcnyaya g\u00fc\u00e7l\u00fc ve zay\u0131f oldu\u011funu ve lazanyan\u0131n senin \u00fczerinde hi\u00e7bir etkisi olmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyorlar. Ve ba\u015farmas\u0131 kolay de\u011fil.<\/p>

Sporcular bir yana, \u00e7o\u011fu insan\u0131n kar\u0131n kaslar\u0131 bir ya\u011f tabakas\u0131 taraf\u0131ndan \u00f6rt\u00fcl\u00fcr. Bir k\u0131sm\u0131 cildin y\u00fczeyine yak\u0131nd\u0131r (deri alt\u0131 ya\u011f). Bir k\u0131sm\u0131 kar\u0131n bo\u015flu\u011funun i\u00e7inde derindir (viseral ya\u011f).<\/p>

Ne kadar \u00e7ok ya\u011f\u0131n\u0131z varsa, onu d\u00f6kmek ve sonra alt\u0131l\u0131 kar\u0131n kaslar\u0131n\u0131 sergilemek o kadar uzun s\u00fcrer.<\/p>

Alt\u0131l\u0131 paket nedir?<\/h2>

Kar\u0131ndaki bu lavabo g\u00f6r\u00fcn\u00fcm\u00fcnden sorumlu olan ana kas rektus abdominis’tir. Kas\u0131k kemi\u011finden kaburgalar\u0131n alt\u0131na dikey olarak uzanan uzun, d\u00fcz bir lif band\u0131d\u0131r. Bu organlar\u0131n uygun yerde tutulmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in i\u00e7 organlar\u0131n ve i\u015flevlerin \u00fczerinde yattar.<\/p>

Birbirine paralel \u00e7al\u0131\u015fan sa\u011f ve sol yar\u0131s\u0131 olan b\u00f6l\u00fcnm\u00fc\u015f bir kas. Her yar\u0131s\u0131 ba\u011f dokusu ile \u00fc\u00e7 b\u00f6l\u00fcme ayr\u0131l\u0131r. Bu alt\u0131 ba\u011f dokusu band\u0131, kar\u0131na “alt\u0131l\u0131 paket” g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc veren \u015feydir.<\/p>

Rektus abdominis’inizin ne kadar iyi tonlu oldu\u011funa bak\u0131lmaks\u0131z\u0131n, ya\u011f katmanlar\u0131n\u0131n alt\u0131na gizlenmi\u015fse, alt\u0131l\u0131 paketiniz g\u00f6r\u00fcnmez.<\/p>

Harvard Health’e g\u00f6re, roughly 90 percent of body fat<\/a> deri alt\u0131d\u0131r, yani cildin hemen alt\u0131ndad\u0131r. Karn\u0131n\u0131z\u0131 olu\u015fturan yumu\u015fak \u015feylerdir ve elinizle tutabilece\u011finiz bir v\u00fccut ya\u011f\u0131d\u0131r.<\/p>

Ya\u011f\u0131n yakla\u015f\u0131k y\u00fczde 10’\u0131 visseral \u00e7e\u015fitliliktir. Bu ya\u011f kar\u0131n duvar\u0131n\u0131n alt\u0131nda ve ba\u011f\u0131rsaklar\u0131 ve karaci\u011feri saran bo\u015fluklarda yatmaktad\u0131r.<\/p>

Kalp hastal\u0131\u011f\u0131, demans ve baz\u0131 kanserler gibi \u015feylerin geli\u015fimi \u00fczerinde do\u011frudan etkisi olan d\u00fc\u015f\u00fck seviyeli inflamasyona neden olan hormonlar\u0131 ve di\u011fer maddeleri salg\u0131lar.<\/p>

\u00c7\u0131t\u0131rt\u0131lar gibi hedefli egzersizler yapmak kar\u0131n kaslar\u0131n\u0131 tonlamak i\u00e7in harikad\u0131r, ancak hem deri alt\u0131 hem de visseral ya\u011f\u0131 kaybetmek kar\u0131n kaslar\u0131n\u0131z\u0131 ortaya \u00e7\u0131karman\u0131n ilk ad\u0131m\u0131d\u0131r.<\/p>

The&nbsp’ye g\u00f6re;American Council on Exercise (ACE)<\/a>, v\u00fccut ya\u011flar\u0131n\u0131z\u0131 kad\u0131nlar i\u00e7in yakla\u015f\u0131k y\u00fczde 14 ila 20’ye ve erkekler i\u00e7in y\u00fczde 6 ila 13’e d\u00fc\u015f\u00fcrmeniz gerekir. ACE taraf\u0131ndan kullan\u0131lan bir \u00f6l\u00e7ekte, bu “sporcular” kategorisi olarak bilinir.<\/p>

O zaman bile, baz\u0131 insanlar alt\u0131l\u0131 kar\u0131n kaslar\u0131 i\u00e7in gerekli genetik makyaja sahip de\u011fildir. Bunun nedeni, rektus abdominilerini \u00e7evreleyen daha kal\u0131n bir cilde ve dokuya sahip olmalar\u0131 ve y\u0131rt\u0131lm\u0131\u015f kar\u0131n kaslar\u0131n\u0131n g\u00f6sterilmesini zorla\u015ft\u0131rm\u0131\u015f olmalar\u0131d\u0131r.<\/p>

Baz\u0131 insanlar ayr\u0131ca rektus abdominis \u00fczerinden ge\u00e7en asimetrik veya a\u00e7\u0131l\u0131 tendonlara sahiptir, bu da kar\u0131n kaslar\u0131n\u0131 daha az lavaboya benzetmektedir.<\/p>

V\u00fccut ya\u011f seviyenizi d\u00fc\u015f\u00fcrme<\/h2>

V\u00fccut ya\u011f y\u00fczdenizi d\u00fc\u015f\u00fcrmek uzun ve \u00f6zenli bir s\u00fcre\u00e7 olabilir.<\/p>

Dergide yay\u0131nlanan ara\u015ft\u0131rma\u00a0Obesity<\/a>\u00a0Amerika Birle\u015fik Devletleri’nde ortalama bir kad\u0131n\u0131n v\u00fccut ya\u011f\u0131n\u0131n yakla\u015f\u0131k y\u00fczde 40, ortalama bir erke\u011fin ise yakla\u015f\u0131k y\u00fczde 28’ine sahip oldu\u011funu belirtiyor. \u00d6strojen hormonu nedeniyle kad\u0131nlar do\u011fal olarak erkeklerden daha fazla ya\u011f ta\u015f\u0131rlar.<\/p>

\u00c7o\u011fu erkek ve kad\u0131n kar\u0131n kaslar\u0131n\u0131n g\u00f6stermesi i\u00e7in v\u00fccut ya\u011flar\u0131n\u0131n en az yar\u0131s\u0131n\u0131 kaybetmek zorunda. Amerikan Egzersiz Konseyi, ayda y\u00fczde 1 v\u00fccut ya\u011f kayb\u0131n\u0131n g\u00fcvenli ve ula\u015f\u0131labilir oldu\u011funu s\u00f6yl\u00fcyor.<\/p>

What you should do to get abs<\/a><\/h2>

\u0130yi haber, kar\u0131n kaslar\u0131n var. K\u00f6t\u00fc haber \u015fu ki, onlar\u0131 ortaya \u00e7\u0131karman\u0131n h\u0131zl\u0131 ve kolay bir yolu yok. Kar\u0131n kaslar\u0131n\u0131z\u0131 hedefe y\u00f6nelik egzersizlerle egzersiz yapmak onlar\u0131 g\u00fc\u00e7lendirmeye ve \u015fekillendirmeye yard\u0131mc\u0131 olacakt\u0131r.<\/p>

Kalorileri azalt\u0131n<\/h3>

Haftada bir pound kaybetmek istiyorsan\u0131z g\u00fcnl\u00fck diyetinizden yakla\u015f\u0131k 500 kalori kesin.<\/p>

Egzersiz yap\u0131yorsan\u0131z, daha az kalori kesebilirsiniz. G\u00fcnl\u00fck egzersizle 250 kalori yakarsan\u0131z, kalorileri sadece 250 azaltman\u0131z gerekebilir.<\/p>

Protein al\u0131m\u0131n\u0131 art\u0131r\u0131n<\/h3>

Kilo verdi\u011finizde ya\u011fs\u0131z kas\u0131 da kaybedersiniz. Kas k\u00fctlesinin korunmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in, kas\u0131n yap\u0131 ta\u015f\u0131 olan yeterli miktarda protein t\u00fcketmek \u00f6nemlidir.<\/p>

Tartt\u0131\u011f\u0131n\u0131zdaki her iki kilo i\u00e7in kabaca 1 ila 1,5 gram hedefleyin.<\/p>

Yay\u0131nlanan bir analiz\u00a0Nutrition Reviews<\/a>\u00a0kilo vermeye \u00e7al\u0131\u015f\u0131rken, ortalamadan daha y\u00fcksek miktarda protein (2,2 kilo v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131na 1,2 ila 1,5 gram) yemi\u015f olanlar\u0131n, ortalama miktarda protein (2,2 pound ba\u015f\u0131na 0,8 gram) alanlara k\u0131yasla ya\u011fs\u0131z kas k\u00fctlesini koruyabildi\u011fini ve v\u00fccut kompozisyonunu iyile\u015ftirebildi\u011fini kaydetti.<\/p>

Bu, 90 gramdan fazla proteine d\u00f6n\u00fc\u015f\u00fcr – 150 kiloluk bir ki\u015fi i\u00e7in g\u00fcnde yemek ba\u015f\u0131na 30 gram.<\/p>

Protein bak\u0131m\u0131ndan zengin yiyecekler aras\u0131nda tavuk, s\u0131\u011f\u0131r eti, hindi, baklagiller, f\u0131nd\u0131k ve Yunan yo\u011furdu gibi baz\u0131 s\u00fct \u00fcr\u00fcnleri bulunur.<\/p>

Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 egzersizi se\u00e7in<\/h3>

Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 egzersiz \u00f6rnekleri \u015funlard\u0131r:<\/p>