{"id":7531,"date":"2021-12-07T16:01:14","date_gmt":"2021-12-07T16:01:14","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7531"},"modified":"2021-12-07T16:01:15","modified_gmt":"2021-12-07T16:01:15","slug":"4-approaches-to-fitness-and-rest-times-that-are-foolproof","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/4-approaches-to-fitness-and-rest-times-that-are-foolproof\/","title":{"rendered":"Kusursuz Fitness ve Dinlenme S\u00fcrelerine 4 Yakla\u015f\u0131m"},"content":{"rendered":"

Bir antrenmana bakt\u0131\u011f\u0131m\u0131zda, setler ve temsilciler g\u00f6r\u00fcr\u00fcz.<\/p>

Genellikle g\u00f6z ard\u0131 edilen bir \u015fey, her set aras\u0131nda ne kadar dinlendi\u011finizdir – ve bu da \u00f6nemlidir.<\/p>

Her set aras\u0131nda ge\u00e7irdi\u011fimiz s\u00fcre sonucumuzu etkileyebilir, bu nedenle egzersiz yaparken akl\u0131m\u0131zda bir hedefe sahip olmak hayati \u00f6nem ta\u015f\u0131r. Dinlenme s\u00fcreleriniz, g\u00fc\u00e7 olu\u015fturma, ya\u011f yakma ve dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131rma gibi ba\u015farmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z \u015feylere dayanmaktad\u0131r.<\/p>

Bu y\u00fczden bir dahaki sefere Facebook’ta gezinmek i\u00e7in setler aras\u0131nda bir mola verdi\u011finizde, hedeflerinizi kovalamaya odaklan\u0131n ve dinlenmenizi zaman ay\u0131r\u0131n. K\u00fcmeler aras\u0131ndaki geri kalan\u0131, ilerlemeyi g\u00f6rmeye ba\u015flayana kadar o kadar \u00f6nemli g\u00f6r\u00fcnmeyebilir.<\/p>

A\u015fa\u011f\u0131da, dinlenme s\u00fcrelerinizi \u00e7ivilemek ve hedeflerinize ilerlemek i\u00e7in atabilece\u011finiz d\u00f6rt yakla\u015f\u0131m\u0131n \u00fczerinden ge\u00e7iyoruz.<\/a><\/p>

Dinlenme ve Fitness<\/h2>

Ya\u011f Kaybetme<\/h4>

Ya\u011f kayb\u0131n\u0131 art\u0131rmak, daha fazla kalori yakman\u0131z ve metabolik taleplerinizi art\u0131rman\u0131z anlam\u0131na gelir. Setler aras\u0131nda 30 saniye veya daha az dinlenmek buradaki ama\u00e7t\u0131r.<\/p>

Basit bir ifadeyle, kendinizi olduk\u00e7a a\u011f\u0131r nefes etti\u011finiz yere itmek istiyorsunuz. Bu k\u0131sa molalar, ayn\u0131 egzersizi tekrar tekrar tekrarlamay\u0131 zor hale getirir, bu y\u00fczden bir\u00e7ok insan ya\u011f kayb\u0131 stratejilerine devre ekler.<\/p>

Bir devrede birka\u00e7 egzersiz yapmak, v\u00fccudunuzun farkl\u0131 b\u00f6lgelerini itmenizi sa\u011flarken, sadece \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z par\u00e7alar dinlenebilir. Bir egzersizden di\u011ferine atlamak kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fcksek tutar, dinlenme s\u00fcrelerini k\u0131sa tutar ve kas gruplar\u0131n\u0131n tekrar gitmeden \u00f6nce tamamen iyile\u015fmesini sa\u011flar.<\/p>

G\u00fc\u00e7 Kazan\u00e7lar\u0131<\/h4>

G\u00fc\u00e7 antrenman\u0131 yaparken, v\u00fccudunuzdan en fazla g\u00fc\u00e7 \u00e7\u0131k\u0131\u015f\u0131n\u0131 talep edersiniz. Setler aras\u0131nda iki ila be\u015f dakika dinlenmek burada idealdir. Bu, \u00e7\u00f6melme, tezgah veya deadlift i\u00e7in kullanabilece\u011finiz maksimum miktar\u0131 art\u0131r\u0131r. Bunun setler aras\u0131nda uzun bir s\u00fcre gibi g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fc biliyorum, ancak daha uzun bir dinlenme s\u00fcresi almak v\u00fccudunuzun tamamen iyile\u015fmesini sa\u011flar.<\/p>

E\u011fer amac\u0131n g\u00fc\u00e7 art\u0131rmaksa, dinlen.<\/p>

Bu senin i\u00e7in de telefonunda oynaman i\u00e7in bir f\u0131rsat de\u011fil.<\/p>

G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re setler aras\u0131nda dinlenmek sen deneyene kadar \u00e7ok uzun. V\u00fccudunuzu odaklamak ve dinlemek, bir sonraki seti par\u00e7alamaya haz\u0131rlanman\u0131za yard\u0131mc\u0131 olur.<\/p>

\u015eu ki\u015fisel kay\u0131tlar\u0131 k\u0131r.<\/p>

Anaerobik Kondisyon<\/h4>

Aral\u0131kl\u0131 egzersizler veya y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenmanlar anaerobik kondisyonunuzu geli\u015ftirir. Ne yaz\u0131k ki, geri kalan zamanlarda ince bir \u00e7izgi var.<\/p>

Dinlenmeniz \u00e7ok uzunsa, v\u00fccudunuzun daha h\u0131zl\u0131 iyile\u015fme ve enerjisini yenileme yetene\u011fini geli\u015ftirmezsiniz. Dinlenmeniz \u00e7ok k\u0131saysa, egzersizinizi aerobik bir egzersize d\u00f6n\u00fc\u015ft\u00fcreceksiniz – y\u00fcksek yo\u011funluklu bir egzersizin faydalar\u0131n\u0131 ka\u00e7\u0131racaks\u0131n\u0131z.<\/p>

Sprint h\u0131zlar\u0131n\u0131z\u0131n giderken azald\u0131\u011f\u0131n\u0131 da fark edebilirsiniz. Bu, \u00e7ok k\u0131sa dinlenirsiniz ve h\u0131z\u0131n\u0131z\u0131 veya g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmayaca\u011f\u0131n\u0131z\u0131n bir i\u015faretidir.<\/p>

Anaerobik aral\u0131klar 60 ila 90 saniye dinlenme aras\u0131nda olmal\u0131d\u0131r. Bu, kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131n 130 bpm’nin alt\u0131na d\u00fc\u015fmesi i\u00e7in yeterince uzundur – v\u00fccudunuzun bir sonraki sprint’i tam olarak s\u0131kmas\u0131na izin verir.<\/p>

Aerobik \u015eartland\u0131rma<\/h4>

Sa\u011fl\u0131kl\u0131 bir kalp in\u015fa etmek ve nefessiz kalmadan aktif olma yetene\u011finizi geli\u015ftirmek harika bir hedeftir. Bu t\u00fcr bir e\u011fitim hedeflerinize uygunsa, kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 120 ila 150 bpm aras\u0131nda tutmay\u0131 hedefleyin. Bu b\u00f6lgede kalmak aerobik enerji sisteminizi hedef alacak ve v\u00fccudunuzu istedi\u011finiz gibi adapte olmaya ve geli\u015ftirmeye zorlayacakt\u0131r.<\/p>

Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 takip etmek i\u00e7in bir fitness izleyici sat\u0131n almak, bu belirli kalp at\u0131\u015f h\u0131z\u0131n\u0131 koruman\u0131n en do\u011fru yoludur.<\/p>

Sarma<\/h3>

Herkesin fitness seviyeleri farkl\u0131d\u0131r, bu y\u00fczden yukar\u0131daki dinlenme s\u00fcrelerini koruyam\u0131yorsan\u0131z, endi\u015felenmeyin.<\/p>

Bundan elde etmek i\u00e7in ana fikir, dinlenme s\u00fcrelerinizin \u00f6nemli oldu\u011fu ve hedeflerinize ba\u011fl\u0131 olarak de\u011fi\u015fece\u011fidir. Dinlenme s\u00fcreleri ta\u015fa yer olmad\u0131\u011f\u0131ndan, v\u00fccudunuzu nas\u0131l dinleyece\u011finizi \u00f6\u011frenmek \u00f6nemlidir.<\/p>

K\u0131sacas\u0131, en yayg\u0131n hedeflerden d\u00f6rd\u00fc i\u00e7in dinlenme s\u00fcreleri:<\/p>

  • Burn fat – Rest about 30 seconds and maintain an elevated heart rate.<\/li>
  • Build strength – Rest between two to five minutes. You’ll know when you’re ready if you stay focused.<\/li>
  • Anaerobic conditioning – Learn to listen to your body, but 60 to 90 seconds rest is ideal. Let your heart rate reach just below 130 bpm.<\/li>
  • Aerobic conditioning – Use a fitness tracker to keep your heart rate between 120 to 150 bpm. This targets the aerobic system and improves your conditioning.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"

    Bir antrenmana bakt\u0131\u011f\u0131m\u0131zda, setler ve temsilciler g\u00f6r\u00fcr\u00fcz. Genellikle g\u00f6z ard\u0131 edilen bir \u015fey, her set aras\u0131nda ne kadar dinlendi\u011finizdir – […]<\/p>\n","protected":false},"author":2,"featured_media":7532,"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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