Setler:<\/strong> 3, Reps:<\/strong> 12-10-8, Dinlenme s\u00fcresi:<\/strong> 30-60 sn, Egzersiz:<\/strong> 6<\/p>\n\n\n\n \u0130lk ba\u015fta 12 reps ger\u00e7ekle\u015ftirebilirsiniz g\u00fcc\u00fcne g\u00f6re a\u011f\u0131rl\u0131k pick up. A\u011f\u0131rl\u0131\u011f\u0131 art\u0131rabilir veya azaltabilir ve ayr\u0131ca her k\u00fcmedeki temsilci say\u0131s\u0131n\u0131 de\u011fi\u015ftirebilirsiniz. Bu katil egzersiz dolay\u0131s\u0131yla \u00fcst yava\u015f gidiyor daha iyi bir \u015fekil verecek ve de daha uzun paz\u0131 yapacakt\u0131r. Yava\u015f ve istikrarl\u0131 gitmek burada anahtard\u0131r.<\/p>\n\n\n\n Bu g\u00fc\u00e7 olu\u015fturucu egzersiz. Kontrol burada gereklidir ve s\u0131k\u0131 hareket ile bu egzersiz b\u00fcy\u00fck paz\u0131 vermek. Halteri al, g\u00fcc\u00fcne g\u00f6re kilo al ve tekrar yava\u015f git ama omzunu tam olarak i\u015fin i\u00e7ine sokmay\u0131n. Tek yapman gereken dirse\u011fini kilitlemek ve tam bir kas\u0131lma olana kadar barbell’i yukar\u0131 \u00e7ekmek. Unutmay\u0131n, s\u0131kmak ve daralma burada gereklidir.<\/p>\n\n\n\n \u00c7eki\u00e7 k\u0131v\u0131rmak b\u00fcy\u00fck paz\u0131 olu\u015fturmak i\u00e7in en iyi egzersiz ve bonus, siz de \u00f6n kol \u00fczerinde \u00e7al\u0131\u015facakt\u0131r. Bunu makinede de ger\u00e7ekle\u015ftirebilirsiniz. Burada tek yapman\u0131z gereken, a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a yukar\u0131 \u00e7ekmek ve yava\u015f\u00e7a a\u015fa\u011f\u0131 inmek. Dirsekler kilitlenmelidir aksi takdirde paz\u0131 vurmaz. 5-10 saniye kadar tutmaya \u00e7al\u0131\u015f\u0131n, daha fazla kas vuracakt\u0131r.<\/p>\n\n\n\n Burada vaiz \u00fczerinde, tamamen paz\u0131 ve k\u0131s\u0131tlama ile konsantre olacakt\u0131r. G\u00fcc\u00fcne g\u00f6re a\u011f\u0131rl\u0131k koyun ve unutmay\u0131n, a\u011f\u0131rl\u0131k daha az olmal\u0131 ve bu paz\u0131 daha iyi top \u015fekli in\u015fa edecektir. Burada, aksi takdirde kendinizi zarar verebilir a\u011f\u0131rl\u0131klar\u0131 b\u0131rakarak yava\u015f gitmeli.<\/p>\n\n\n\n Bu da bina g\u00fcc\u00fc ve dayan\u0131kl\u0131l\u0131k ile uzun paz\u0131 \u015fekillendirme \u00fczerinde \u00e7al\u0131\u015facakt\u0131r. Sadece a\u011f\u0131rl\u0131k almak ve iyi bir \u015fekilde ger\u00e7ekle\u015ftirmek i\u00e7in deneyin, kesinlikle zamanla sonucu g\u00f6sterecektir. \u00dcst s\u00f6zle\u015fme eylem \u00f6nemlidir, sadece dirseklerinizi kilitleyin ve daha iyi bir hareket aral\u0131\u011f\u0131 elde edecek, b\u00f6ylece omuzlara do\u011fru hafif\u00e7e ileri ye do\u011fru hareket.<\/p>\n\n\n\n Bu paz\u0131 \u00fczerinde b\u00fcy\u00fck bir estetik g\u00f6r\u00fcn\u00fcm vermek i\u00e7in en iyi egzersizdir. Paz\u0131lar\u0131n \u00fcst k\u0131sm\u0131nda hangisi i\u015fe yarar? Bu da performans\u0131 art\u0131rmak i\u00e7in gereken g\u00fcc\u00fc sa\u011flar, \u00e7\u00fcnk\u00fc bitirici yap\u0131l\u0131r. Burada omzunu kar\u0131\u015ft\u0131rmana gerek yok. Sadece diz taraf\u0131nda dirsek dinlenme gidin ve uygun formu ile k\u0131v\u0131rmak ger\u00e7ekle\u015ftirmek.<\/p>\n\n\n\n Bu kaslar\u0131 kadar pompalanm\u0131\u015f in\u015fa ve \ud83d\ude09 kad\u0131n etkilemek.<\/strong><\/em><\/p>\n\n\n\n Bu egzersiz rutinini bir sonraki g\u00fcncellemede y\u00fckleyece\u011fiz. Bunu takip edebilirsin.<\/p>\n\n\n\n ","protected":false},"excerpt":{"rendered":" Bu yapmak isteyece\u011finiz temel egzersiz rutinlerinden biridir. Herkes iyi ve b\u00fcy\u00fck paz\u0131 sahip seviyor bu her hafta kolunuzu e\u011fitmek i\u00e7in […]<\/p>\n","protected":false},"author":2,"featured_media":7384,"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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Building","count":53,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7373,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7379","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=7379"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7379\/revisions"}],"predecessor-version":[{"id":16932,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7379\/revisions\/16932"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/7384"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=7379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=7379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=7379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}BICEPS \/ DUMBELL CURL<\/strong><\/h2>\n\n\n\n
![\"\"](\"https:\/\/i1.wp.com\/www.allaboutmen.co.in\/wp-content\/uploads\/2019\/07\/biceps-curl.gif?zoom=1.25&resize=793%2C529&ssl=1\")
<\/figure>\n\n\n\nBARBELL BICEPS CURL<\/strong><\/h2>\n\n\n\n
![\"\"](\"https:\/\/i2.wp.com\/www.allaboutmen.co.in\/wp-content\/uploads\/2019\/07\/biceps-curl1.gif?zoom=1.25&resize=793%2C446&ssl=1\")
<\/figure>\n\n\n\n\u00c7EKI\u00c7 K\u0131V\u0131RC\u0131K<\/strong><\/h2>\n\n\n\n
![\"\"](\"https:\/\/i1.wp.com\/www.allaboutmen.co.in\/wp-content\/uploads\/2019\/07\/hammer-curl.gif?zoom=1.25&resize=793%2C446&ssl=1\")
<\/figure>\n\n\n\nEZ-BAR VA\u0130z CURL<\/strong><\/h2>\n\n\n\n
![\"\"](\"https:\/\/i2.wp.com\/www.allaboutmen.co.in\/wp-content\/uploads\/2019\/07\/preacher.gif?zoom=1.25&resize=793%2C793&ssl=1\")
<\/figure>\n\n\n\nYAK\u0131N KAVRAMA BICEPS CURL<\/strong><\/h2>\n\n\n\n
![\"\"](\"https:\/\/i1.wp.com\/www.allaboutmen.co.in\/wp-content\/uploads\/2019\/07\/close.gif?zoom=1.25&resize=793%2C529&ssl=1\")
<\/figure>\n\n\n\nKONSANTRASYON K\u0131v\u0131rMA<\/strong><\/h2>\n\n\n\n
![\"\"](\"https:\/\/i0.wp.com\/www.allaboutmen.co.in\/wp-content\/uploads\/2019\/07\/concentration-curl.gif?zoom=1.25&resize=793%2C446&ssl=1\")
<\/figure>\n\n\n\n