{"id":7526,"date":"2023-08-21T15:18:10","date_gmt":"2023-08-21T15:18:10","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7526"},"modified":"2023-08-21T15:18:13","modified_gmt":"2023-08-21T15:18:13","slug":"back-workout-for-mass-beginner-intermediate-advanced","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/back-workout-for-mass-beginner-intermediate-advanced\/","title":{"rendered":"Mass Beginner Intermediate Advanced i\u00e7in S\u0131rt Egzersizi"},"content":{"rendered":"

Sadece cazibe kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 seviyorsan\u0131z, bu makale sizin i\u00e7in olmayabilir.B\u00fcy\u00fck \u00fcst v\u00fccudunuzu dengeli g\u00f6steren kal\u0131n s\u0131rt\u0131 istiyorsan\u0131z, tavuk kanad\u0131 latlar\u0131n\u0131 s\u0131\u011f\u0131r kaburgas\u0131na d\u00f6n\u00fc\u015ft\u00fcrmeniz gerekir.<\/p>

Ne yaz\u0131k ki, yapt\u0131\u011f\u0131n\u0131z t\u00fcm bu presleme egzersizleri, s\u0131rt\u0131n\u0131z\u0131 yeterince e\u011fitmezseniz v\u00fccudunuzun dengesiz olmas\u0131na neden oluyor. Bunu bilerek, sadece g\u00fc\u00e7l\u00fc y\u00f6nlerimizi geli\u015ftirmek yerine zay\u0131fl\u0131klar\u0131m\u0131z \u00fczerinde \u00e7al\u0131\u015fmam\u0131z gerekti\u011fini g\u00f6rebilirsiniz.<\/p>

S\u0131rt\u0131n\u0131z\u0131 e\u011fitmeye devam etmek, sizi destekleyecek ve hayati organlar\u0131n\u0131z\u0131 koruyacak dengeli bir v\u00fccuda sahip oldu\u011funuzu garanti eder.<\/p>

Daha g\u00fc\u00e7l\u00fc bir s\u0131rt, daha fazla kald\u0131rman\u0131za, daha fazlas\u0131n\u0131 yapman\u0131za ve daha fazla g\u00fc\u00e7 \u00fcretmenize olanak tan\u0131r… Peki bunda ho\u015flanmayacak ne var?<\/p>

S\u0131rt\u0131n\u0131z g\u00fc\u00e7lendik\u00e7e, daha fazla \u00f6l\u00fcmc\u00fcl bir \u015fekilde \u00f6lebileceksiniz. Bununla birlikte, daha fazla kalori yakacak, fonksiyonel ya\u015fam hareketleri yaparken daha kolay zaman alacaks\u0131n\u0131z (bir kanepeyi hareket ettirecek, t\u00fcm yiyecekleri tek bir yolculukta ta\u015f\u0131yacaks\u0131n\u0131z) ve dengeniz ve duru\u015funuz iyile\u015fecek.<\/a><\/p>

Arkan\u0131z\u0131 D\u00f6n\u00fcn<\/h2>

S\u0131rt\u0131n\u0131z\u0131n nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 tan\u0131mak, nas\u0131l antrenman yapt\u0131\u011f\u0131n\u0131z\u0131 daha iyi anlaman\u0131z\u0131 sa\u011flayabilir. S\u0131rt, t\u00fcm uzuvlar\u0131n\u0131z\u0131n i\u015flevini ve hareketini destekler ve g\u00fcn boyunca bir\u00e7ok i\u015f yapar.<\/p>

Alt S\u0131rt<\/strong><\/p>

Alt trapezius’unuz k\u00fcrek kemi\u011finizi bast\u0131r\u0131r ve k\u00fcrek kemi\u011finizden poponuzun tepesine kadar bulunur. Temel olarak omurgan\u0131n etraf\u0131ndaki s\u0131rt\u0131n\u0131z\u0131n alt k\u0131sm\u0131d\u0131r.<\/p>

Orta S\u0131rt<\/strong><\/p>

E\u015fkenar d\u00f6rtgenleriniz de k\u00fcrek kemi\u011fini geri \u00e7ekiyor, ancak k\u00fcrek kemi\u011finin a\u015fa\u011f\u0131 do\u011fru d\u00f6n\u00fc\u015f\u00fcn\u00fc de ger\u00e7ekle\u015ftiriyorlar.<\/p>

Bunu hem k\u00fcrek kemi\u011finize hem de omurgan\u0131z\u0131n ortas\u0131ndaki omurla ba\u011flant\u0131l\u0131 bulabilirsiniz.<\/p>

Lat\u0131<\/strong><\/p>

Latissimus dorsi’niz uzatma, emme ve medial rotasyon ile \u00e7al\u0131\u015f\u0131r.Lats alt 6 torasik ve bel omurunuza yerle\u015ftirilir ve ayr\u0131ca koltuk alt\u0131 b\u00f6lgesinin orta taraf\u0131na yerle\u015ftirilir.<\/p>

Tuzak<\/strong><\/p>

Tuzaklar\u0131n\u0131z k\u00fcrek kemi\u011finizi y\u00fckseltir, k\u00fcrek kemi\u011finizi bast\u0131r\u0131r ve ayr\u0131ca k\u00fcrek kemi\u011finizin ek emi\u015fini ger\u00e7ekle\u015ftirir.<\/p>

Tuzaklar\u0131n\u0131z boynunuzun \u00fcst k\u0131sm\u0131nda bulunur ve omurgan\u0131zdan a\u015fa\u011f\u0131 do\u011fru ilerler ve poponuzun hemen \u00fcst\u00fcne yerle\u015ftirilir.<\/p>

Elit powerlifter’lar\u0131 boynu yok gibi g\u00f6steren et da\u011flar\u0131d\u0131r.<\/p>

\u00d6nerilen S\u0131rt Egzersizleri<\/h2>

Bir s\u00fcr\u00fc harika s\u0131rt egzersizi var, ama en sevdi\u011fim be\u015f egzersizi se\u00e7ece\u011fim.<\/p>

#1 – Deadlifts<\/h4>
\"\"\/<\/figure>

Deadliftler son derece pop\u00fclerdir ve iyi bir nedenden dolay\u0131. E\u011fer iyi geli\u015fmi\u015f bir kald\u0131r\u0131c\u0131 g\u00f6r\u00fcrseniz, size garanti ederim ki \u00f6l\u00fcmc\u00fcl bir \u015fekilde. V\u00fccudunuzun \u00e7o\u011funlu\u011funun performans g\u00f6stermesi gerekir.<\/p>

Kas yap\u0131m\u0131nda daha etkili olan di\u011fer tek egzersiz \u00e7\u00f6melme olacakt\u0131r.<\/p>

Deadlift destek ve istikrar i\u00e7in s\u0131rt\u0131n\u0131z\u0131 kullan\u0131r; Asl\u0131nda s\u0131rt\u0131n\u0131 deadlift i\u00e7in kullanm\u0131yorsun. Nas\u0131l d\u00fczg\u00fcn bir \u015fekilde deadlifte ba\u011flanaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin ve geli\u015ftirmeye odaklan\u0131n.<\/p>

\u0130yi bir deadlift seans\u0131ndan sonra latlar\u0131mdaki ve \u00fcst s\u0131rt\u0131mdaki a\u011fr\u0131y\u0131 seviyorum.<\/p>

#2 – Halter S\u0131ralar\u0131 \u00dczerinde B\u00fck\u00fclm\u00fc\u015f<\/h4>
\"\"\/<\/figure>

Bank\u0131n\u0131z\u0131 in\u015fa etmeye yard\u0131mc\u0131 olan harika bir egzersiz, halter s\u0131ralar\u0131 \u00fczerine e\u011filmi\u015f, daha b\u00fcy\u00fck bir s\u0131rt olu\u015fturmak i\u00e7in harika bir bile\u015fik asans\u00f6rd\u00fcr.<\/p>

Uygun formu \u00f6\u011frenmek i\u00e7in zaman ay\u0131r\u0131n ve plakalar\u0131 \u00e7ok h\u0131zl\u0131 bir \u015fekilde istiflemeyin – kaliteli temsilciler i\u00e7in 135’i, yar\u0131 reps ile 225’ten daha iyidir.<\/p>

#3 – Yukar\u0131 ve \u00c7ene Ups<\/h4>
\"\"\/<\/figure>

Pull ups ve chin ups kal\u0131n ve iyi tan\u0131mlanm\u0131\u015f bir s\u0131rt olu\u015fturmak i\u00e7in her ikisi de harika egzersizlerdir.<\/p>

Bu egzersiz zorludur ve bir\u00e7ok deneyimsiz kald\u0131r\u0131c\u0131 \u00e7ok fazla \u015fey yapamayabilir. Buras\u0131 \u00e7ekme makinelerinin kullan\u0131\u015fl\u0131 oldu\u011fu yer.<\/p>

#4 – Omuz Silkme<\/h4>
\"\"\/<\/figure>

Halter omuz silkme, elinizde \u00e7ok fazla a\u011f\u0131rl\u0131k tutabilece\u011finiz anlam\u0131na gelir. Omuz silkmeler sadece tuzaklar\u0131n\u0131za sald\u0131r\u0131r, bu y\u00fczden rutininizi buna g\u00f6re planlad\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>

Kavrama geni\u015fli\u011finiz, tuzaklar\u0131n\u0131z\u0131 nas\u0131l e\u011fitti\u011fiyle fark yaratabilir, bu nedenle kavrama geni\u015fli\u011finizle oynay\u0131n.<\/p>

#5 – Y\u00fcz \u00c7eker<\/h4>
\"\"\/<\/figure>

Y\u00fcz \u00e7ekme veya b\u00fck\u00fclm\u00fc\u015f yanal zamlar her kald\u0131r\u0131c\u0131n\u0131n rutininde olmal\u0131d\u0131r. T\u00fcm bu presleme hareketleriyle \u00f6n ve orta deltlerimizi a\u015f\u0131r\u0131 geli\u015ftiriyoruz ve arka deltlerimiz, tuzaklar\u0131m\u0131z ve \u00fcst arkam\u0131z farkedilmez.<\/p>

Omuzlar\u0131n\u0131z\u0131 yuvarlamaya ba\u015flamak, daha b\u00fcy\u00fck tuzaklar olu\u015fturmak ve tezgah presinizi art\u0131rmak i\u00e7in haftada iki ila \u00fc\u00e7 kez y\u00fcksek rep y\u00fcz \u00e7ekme setleri ger\u00e7ekle\u015ftirin.<\/p>

Kitle i\u00e7in Acemi S\u0131rt Egzersizi<\/h3>
  • Barbell Deadlifts – 3 sets of 8 reps<\/li>
  • Bent Over Barbell Rows – 2 sets of 12 reps<\/li>
  • Assisted Pull Up or Lat Pulldown Machine – 4 sets of 10 reps<\/li>
  • Seated Cable Rows – 2 sets of 12 reps<\/li>
  • Face Pulls – 3 sets of 15 reps<\/li><\/ul>

    K\u00fctle i\u00e7in Ara S\u0131rt Egzersizi<\/h3>
    • Barbell Deadlifts – 4 sets of 12 reps<\/li>
    • Lat Pulldown or Chin Up – 3 sets of 12 reps<\/li>
    • Seated Cable Rows – 3 sets of 12 reps<\/li>
    • Single Arm Dumbbell Rows – 2 sets of 10 reps<\/li>
    • Barbell Shrugs – 4 sets of 12 reps<\/li>
    • Face Pulls – 3 sets of 15 reps<\/li><\/ul>

      Kitle i\u00e7in Geli\u015fmi\u015f S\u0131rt Egzersizi<\/h3>
      • Barbell Deadlifts – 5 sets of 8 reps<\/li>
      • Pull Ups or Chin Ups – 4 sets of 10 reps<\/li>
      • Wide-Grip Seated Cable Rows – 4 sets of 12 reps<\/li>
      • Bent Over Barbell Row – 3 sets of 8 reps<\/li>
      • Barbell Shrugs – 4 sets of 12 reps<\/li>
      • Single Arm Dumbbell Rows – 3 sets of 12 reps<\/li>
      • Reverse Hyperextensions – 3 sets of 8 reps<\/li><\/ul>

        <\/p>","protected":false},"excerpt":{"rendered":"

        Sadece cazibe kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 seviyorsan\u0131z, bu makale sizin i\u00e7in olmayabilir.B\u00fcy\u00fck \u00fcst v\u00fccudunuzu dengeli g\u00f6steren kal\u0131n s\u0131rt\u0131 istiyorsan\u0131z, tavuk kanad\u0131 latlar\u0131n\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":7530,"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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