{"id":7705,"date":"2025-07-29T00:00:50","date_gmt":"2025-07-29T00:00:50","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7705"},"modified":"2025-07-29T16:32:52","modified_gmt":"2025-07-29T16:32:52","slug":"powerlifting-vs-bodybuilding-for-women","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/powerlifting-vs-bodybuilding-for-women\/","title":{"rendered":"Powerlifting Vs Kad\u0131nlar i\u00e7in V\u00fccut Geli\u015ftirme"},"content":{"rendered":"

Tamam k\u0131zlar, bir s\u00fcre a\u011f\u0131rl\u0131k kald\u0131r\u0131yor olabilirsiniz ya da yeni y\u00fczl\u00fc ve bara gitmek i\u00e7in heyecanl\u0131 olabilirsiniz. Her iki durumda da, kas ve kuvvet antrenman\u0131 yapmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, iki disiplin aras\u0131nda se\u00e7im yap\u0131yor olabilirsiniz – powerlifting vs v\u00fccut geli\u015ftirme.<\/strong><\/p>

Bir spor salonunda veya herhangi bir fitness toplulu\u011funda zaman ge\u00e7irdiyseniz, bu ikisini duymu\u015f olacaks\u0131n\u0131z. Ancak herkes a\u011f\u0131rl\u0131k kald\u0131rd\u0131\u011f\u0131nda ve egzersizlerini \u00f6ld\u00fcr\u00fcrken, ne olduklar\u0131 veya birbirlerinden nas\u0131l farkl\u0131 olduklar\u0131 her zaman a\u00e7\u0131k de\u011fildir.<\/p>

Sizin i\u00e7in neyin i\u015fe yarayaca\u011f\u0131na karar vermenize yard\u0131mc\u0131 olmak i\u00e7in bu kapsaml\u0131 k\u0131lavuzu olu\u015fturduk. Kald\u0131r\u0131c\u0131 m\u0131 yoksa in\u015faat\u00e7\u0131 m\u0131 oldu\u011funuzu \u00f6\u011frenmek i\u00e7in okumaya devam edin.<\/p>

Powerlifting ve v\u00fccut geli\u015ftirme kar\u015f\u0131la\u015ft\u0131rmas\u0131<\/strong><\/h2>

\u015eimdi, bir tane al\u0131p birka\u00e7 ay i\u00e7inde bir platforma veya sahneye \u00e7\u0131kman\u0131z gerekti\u011fini s\u00f6ylemiyoruz. Bu iki disiplin asl\u0131nda alttaki iki hedefle tan\u0131mlan\u0131r. Powerlifting tamamen g\u00fc\u00e7le ilgilidir ve v\u00fccut geli\u015ftirme fizi\u011fe odaklanm\u0131\u015ft\u0131r.<\/p>

Bu nedenle, sadece daha g\u00fc\u00e7l\u00fc hissetmek istiyorsan\u0131z, bir powerlifting program\u0131 kesinlikle yard\u0131mc\u0131 olacakt\u0131r. Benzer \u015fekilde, fizi\u011finizi de\u011fi\u015ftirmek istiyorsan\u0131z, bir v\u00fccut geli\u015ftirme rutini harika bir fikirdir. Profesyonel olmak zorunda de\u011filsiniz, bunlar\u0131 fitness plan\u0131n\u0131za dahil edebilir ve \u00f6d\u00fclleri toplayabilirsiniz.<\/p>

Bizi yanl\u0131\u015f anlamay\u0131n, hangisini yaparsan\u0131z yap\u0131n, fitness tozluklar\u0131n\u0131z\u0131n i\u00e7inde kesinlikle ate\u015fli g\u00f6r\u00fcneceksiniz ve a\u011f\u0131rl\u0131k odas\u0131na kolayca h\u00fckmedeceksiniz. Ancak belirli bir odak se\u00e7erseniz, en iyi sonu\u00e7lar\u0131 elde etmek ve hedefinizi \u00e7ift h\u0131zda vurmak i\u00e7in antrenman \u015feklinizi \u00f6zelle\u015ftirebilirsiniz.<\/p>

Hangisinin senin i\u00e7in oldu\u011fundan emin de\u011fil misin? Okumaya devam, k\u0131z\u0131m.<\/p>

\"Woman<\/figure><\/div>

Powerlifting’in faydalar\u0131<\/strong><\/h2>

Hepimiz g\u00fc\u00e7 kald\u0131ran k\u0131zlar\u0131 g\u00f6rd\u00fck. Baz\u0131 ciddi y\u00fckleri kald\u0131rmak, b\u00fcy\u00fck bar asans\u00f6rlerini par\u00e7alamak ve a\u011f\u0131rl\u0131k odas\u0131nda \u00e7ok y\u00f6nl\u00fc bir k\u0131z patron olmak. B\u00fcy\u00fck \u015feyleri \u00e7ivilemek s\u00f6z konusu oldu\u011funda h\u00fcnerlerini k\u0131skanmayal\u0131m deseydik yalan s\u00f6ylemi\u015f olurduk.<\/p>

Powerlifting \u00fc\u00e7 ana g\u00fc\u00e7 asans\u00f6r\u00fcnden olu\u015fur – squat, deadlift ve tezgah. Bir powerlifter olarak bu hareketleri t\u00fcm v\u00fccut g\u00fcc\u00fc i\u00e7in delip ge\u00e7eceksiniz. Buradaki amac\u0131n\u0131z g\u00fc\u00e7 almak ve a\u011f\u0131r kald\u0131rmakt\u0131r.<\/p>

Ek g\u00fc\u00e7 olu\u015fturmak ve g\u00fc\u00e7 kazan\u0131mlar\u0131n\u0131 devam ettirmek i\u00e7in aksesuar, izole egzersizlerin yan\u0131 s\u0131ra ana asans\u00f6rde \u00e7al\u0131\u015facaks\u0131n\u0131z.<\/p>

Powerlifting e\u011fitiminin temel yarar\u0131, kendinizi daha g\u00fc\u00e7l\u00fc hissetmenizdir. \u0130lgili bile\u015fik asans\u00f6rler nedeniyle, ayn\u0131 zamanda \u00e7ok y\u00f6nl\u00fc bir fizi\u011fe sahip olacak ve t\u00fcm v\u00fccudunuz boyunca g\u00fc\u00e7 olu\u015fturacaks\u0131n\u0131z.<\/p>

Powerlifting’in size ciddi bir g\u00fc\u00e7 ve kas b\u00fcy\u00fcmesi sa\u011flayaca\u011f\u0131n\u0131 s\u00f6ylemeye gerek yok. Daha fazla kas ile sa\u011fl\u0131k yararlar\u0131 bol miktarda gelir. \u0130\u015fte birka\u00e7\u0131:<\/p>

  • Longer life \u2013 With a strong muscle base you\u2019ll be healthier and you\u2019ll\u00a0add years to your life<\/li>
  • Weight control \u2013 Muscles burn more calories than fat, so if you\u2019re looking to lose fat, it\u2019s a real gamechanger<\/li>
  • Reduced risk of injury \u2013 By growing muscle, you can add an extra layer of protection to your body, craft a stronger physique and reduce the risk of injury. Great for day to day life and if you play sports<\/li>
  • Healthier life \u2013 Muscle helps to reduce fat levels, therefore putting you at less risk of diseases. For example: high blood pressure, cholesterol and even diabetes<\/li><\/ul>
    \"toned<\/figure><\/div>

    V\u00fccut geli\u015ftirmenin faydalar\u0131<\/strong><\/h2>

    Bunlar yerinde olan k\u0131zlar, m\u00fckemmel haz\u0131rlanm\u0131\u015f fizi\u011fi olan. Tonlanm\u0131\u015flar, en yo\u011fun g\u00f6r\u00fcnen egzersizleri par\u00e7al\u0131yorlar ve fitness giysilerini nas\u0131l sallayacaklar\u0131n\u0131 biliyorlar.<\/p>

    V\u00fccut geli\u015ftirme biraz farkl\u0131 bir e\u011fitim t\u00fcr\u00fcd\u00fcr. \u00c7\u00f6melmeler, deadliftler ve tezgah gibi bile\u015fik asans\u00f6rler hala egzersiz rutinlerinde b\u00fcy\u00fck bir rol oynar, ancak odak g\u00fc\u00e7ten \u00e7ok bina boyutuna odaklan\u0131r. Yine de g\u00fc\u00e7leneceksin, ama buradaki as\u0131l amac\u0131n bu de\u011fil. Hedeflerinizi olu\u015fturmak i\u00e7in kaslar\u0131 b\u00fcy\u00fctmeye \u00e7al\u0131\u015f\u0131yorsunuz.<\/p>

    V\u00fccut geli\u015ftirmenin faydas\u0131, sonu\u00e7lar\u0131 fizi\u011finizde g\u00f6rmenizdir. G\u00fc\u00e7leneceksin, ama g\u00fc\u00e7 kald\u0131rma e\u011fitimi al\u0131rsan ayn\u0131 g\u00fcc\u00fc elde edemezsin. Daha acil sonu\u00e7 kas kazan\u00e7lar\u0131 olacakt\u0131r.<\/p>

    Bu e\u011fitim tarz\u0131n\u0131 \u00e7iviledikten sonra, istedi\u011finiz fizi\u011fe ula\u015fman\u0131za yard\u0131mc\u0131 olacak \u015fekilde kas \u00fcretebileceksiniz. Amac\u0131n\u0131z buysa, bu insan\u00fcst\u00fc duygudan da yararlanacaks\u0131n\u0131z – artan g\u00fcven.<\/p>

    T\u00fcm bunlar yeterli de\u011filse, yukar\u0131da g\u00f6rd\u00fc\u011f\u00fcn\u00fcz sa\u011fl\u0131k avantajlar\u0131n\u0131 da powerlifters i\u00e7in elde edersiniz. Daha kasl\u0131 olacaks\u0131n\u0131z ve e\u011fer ger\u00e7ekten bu i\u015fe bula\u015ft\u0131ysan\u0131z, ya\u011f seviyenizi de d\u00fc\u015f\u00fcrerek sizi daha sa\u011fl\u0131kl\u0131 hale getireceksiniz. [bilgi kutusu] Anahtar Paket Servisi: Hem powerlifting hem de v\u00fccut geli\u015ftirmeden inan\u0131lmaz sa\u011fl\u0131k avantajlar\u0131 elde edersiniz [\/infobox]<\/p>

    V\u00fccut geli\u015ftirme ve powerlifting nas\u0131l benzer<\/strong><\/h2>
    • Both powerlifters and bodybuilders go through a loading phase where they aim to achieve a calorie surplus to build muscle. To a bodybuilder this is called a bulking phase and is usually in off season, when they can afford to have a little more fat on their body. A powerlifter also has a high calorie phase where they work intensely to build muscle and increase strength, although it tends to be longer, and there isn\u2019t really a fat loss phase.<\/li>
    • Both powerlifters and bodybuilders rely on a good amount of sleep to encourage repair and recovery after a workout. They\u2019re both going through intense workouts, where muscle fibers are damaged. Sleep is an essential part of repairing the body.<\/li>
    • Powerlifters and bodybuilders both use compound movements like the squat, deadlift and bench to build rounded muscle structure.<\/li><\/ul>

      Ne farklar\u0131 var?<\/strong><\/h2>
      • The main difference is the overall outcome. Bodybuilders are aiming for aesthetic, whereas powerlifters are in it for strength.<\/li>
      • Training is styles are different for powerlifters and bodybuilders. A bodybuilder will have high volume, medium weight reps to grow muscle. A powerlifter will do lower volume reps at a heavy weight.<\/li>
      • Powerlifters are generally less concerned about burning fat, whereas bodybuilders are all about cutting down for maximum toning.<\/li>
      • Cardio is a big difference between these two gym fiends. Bodybuilders will hit cardio hard when it comes to shredding season, whereas you\u2019re very unlikely to see a powerlifter on a treadmill.<\/li>
      • Powerlifters get a whole-body workout, and while they do train accessory movements, a bodybuilder has more of a focus on isolated exercises.<\/li><\/ul>

        [bilgi kutusu] Anahtar Paket: Powerlifting ve v\u00fccut geli\u015ftirme aras\u0131ndaki temel fark son hedef, v\u00fccut kompozisyonu ve e\u011fitim y\u00f6ntemleridir [\/infobox]<\/p>

        O y\u00fczden, k\u0131z karar verme zaman\u0131. \u00c7iftte s\u00fcper g\u00fc\u00e7l\u00fc olmak ve kankalar\u0131 utand\u0131racak a\u011f\u0131rl\u0131klar\u0131 kald\u0131rmak ister misiniz? Yoksa o tonlu fizi\u011fin i\u00e7in mi bu i\u015fe buland\u0131n?<\/p>

        Hangisini se\u00e7ersen se\u00e7, seni selaml\u0131yoruz k\u0131z\u0131m. Forma girmek, sa\u011fl\u0131kl\u0131 olmak ve her antrenman\u0131 \u00f6ld\u00fcrmek i\u00e7in buradas\u0131n\u0131z. Karar verdikten sonra, iki disiplin i\u00e7in nas\u0131l e\u011fitim al\u0131n\u0131laca\u011f\u0131na dair bu k\u0131lavuza g\u00f6z at\u0131n.<\/p>

        \"Woman<\/figure><\/div>

        Powerlifting i\u00e7in nas\u0131l e\u011fitin<\/strong><\/h2>

        G\u00fcc\u00fcn\u00fc almak i\u00e7in antrenman \u015fekline uyum sa\u011flaman gerekecek. Bu iki \u015feye geliyor, \u00fc\u00e7 ana bile\u015fik asans\u00f6r\u00fcn\u00fcz\u00fc m\u00fckemmelle\u015ftirmek ve temsilcinizi de\u011fi\u015ftirin ve deseni ayarlay\u0131n.<\/p>

        G\u00fc\u00e7 olu\u015fturmak i\u00e7in sadece birka\u00e7 temsilci i\u00e7in a\u011f\u0131r kald\u0131rmal\u0131s\u0131n\u0131z.<\/p>

        5-6 set 3-6 reps yapmay\u0131 hedeflemelisiniz. Yeni ba\u015flayanlar i\u00e7in 5\u00d75 rutini ba\u015flamak i\u00e7in harika bir yoldur.<\/p>

        Egzersizleriniz s\u0131rt \u00e7\u00f6melme, deadlift ve bench press’inizin etraf\u0131nda hedeflenecektir, ancak g\u00fc\u00e7lenmenize yard\u0131mc\u0131 olmak i\u00e7in ek asans\u00f6rlere ihtiyac\u0131n\u0131z olacakt\u0131r. \u0130\u015fte b\u00fcy\u00fck \u00fc\u00e7 asans\u00f6r\u00fcn\u00fczde g\u00fcc\u00fc art\u0131rmak i\u00e7in ger\u00e7ekle\u015ftirebilece\u011finiz baz\u0131 harika aksesuar egzersizleri:<\/p>

        5 x 5 S\u0131rt \u00e7\u00f6melme ve…<\/strong><\/h3>

        5 x 5 \u00d6n \u00e7\u00f6melme<\/strong> \u2013 Bu, bacaklar\u0131n\u0131za daha fazla g\u00fc\u00e7 getirmek i\u00e7in d\u00f6rtl\u00fclerden y\u00fck ekler<\/p>

        5 x 8 Kal\u00e7a \u0130tme<\/strong> \u2013 Kal\u00e7a itme kal\u00e7alar\u0131n\u0131za odaklanacak ve o ganimeti g\u00fc\u00e7lendirecektir<\/p>

        5 x 6 BacakL\u0131 Bas\u0131n<\/strong> \u2013 Bu, bacaklar\u0131n\u0131z\u0131 ate\u015f hatt\u0131na koyar, kas ve g\u00fc\u00e7 olu\u015fturmak i\u00e7in izole eder<\/p>

        4 x 8 Buza\u011f\u0131 Zamlar\u0131<\/strong> \u2013 Buza\u011f\u0131lar\u0131n\u0131z\u0131 hedeflemek zordur, bu nedenle \u00e7ok y\u00f6nl\u00fc bacak g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmak ve b\u00fcy\u00fck asans\u00f6rlerinizi art\u0131rmak i\u00e7in zamlar gereklidir.<\/p>

        5 x 5 Deadlift ve…<\/strong><\/h3>

        5 x 8 Sat\u0131r \u00fcst\u00fc b\u00fck\u00fclm\u00fc\u015f<\/strong> \u2013 Bu bile\u015fik hareket, t\u00fcm silindirlere orta ve \u00fcst s\u0131rt ate\u015flemenizi sa\u011flayacak, deadliftinizi g\u00fc\u00e7lendirmek i\u00e7in m\u00fckemmeldir<\/p>

        5 x 8 Dik halter s\u0131ras\u0131<\/strong> \u2013 Bu hareketle \u00e7ekirdek g\u00fcc\u00fcn\u00fcz\u00fc desteklemek i\u00e7in omuzlar\u0131n\u0131z\u0131 ve \u00fcst s\u0131rt\u0131n\u0131z\u0131 \u00e7al\u0131\u015f\u0131n<\/p>

        5 x 6 Bicep K\u0131vr\u0131lmas\u0131<\/strong> \u2013 G\u00fc\u00e7l\u00fc kollar, o \u00e7ubu\u011fu tutman\u0131za yard\u0131mc\u0131 bunlar\u0131n anahtar\u0131d\u0131r. A\u011f\u0131r bir paz\u0131 k\u0131vr\u0131lmas\u0131 asans\u00f6r\u00fc yedekleyecektir<\/p>

        5 x G\u00fcnayd\u0131n<\/strong> \u2013 Bu asans\u00f6rde ba\u015far\u0131 i\u00e7in bel g\u00fcc\u00fc esast\u0131r, bu y\u00fczden iyi sabahlarla sizinkini destekleyin<\/p>

        5 x 5 Tezgah ve…<\/strong><\/h3>

        4 x 8 Pec sinekleri \u2013<\/strong> Bu bir kablo makinesi veya damb\u0131l ile \u00e7al\u0131\u015f\u0131r ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc deli gibi yakman\u0131n kesin bir yoludur<\/p>

        5 x 6 Yanal omuz kald\u0131rma \u2013<\/strong> G\u00fc\u00e7l\u00fc omuzlar g\u00fc\u00e7l\u00fc bir bank\u0131n anahtar\u0131d\u0131r, bu y\u00fczden a\u011f\u0131r yanal y\u00fckseltmelerle sizinkini art\u0131r\u0131n<\/p>

        5 x 8 Tricep uzant\u0131s\u0131 \u2013<\/strong> Triceps’iniz asans\u00f6r\u00fcn\u00fcz\u00fc stabilize etmenizde ve \u00e7ok y\u00f6nl\u00fc itme g\u00fcc\u00fc olu\u015fturmada b\u00fcy\u00fck rol oynar<\/p>

        4 x 8 E\u011fimli damb\u0131l tezgah \u2013<\/strong> E\u011fim konumland\u0131rma, \u00fcst g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 hedeflemenize ger\u00e7ekten yard\u0131mc\u0131 olur ve \u00e7ok y\u00f6nl\u00fc g\u00fc\u00e7l\u00fc bir \u00fcst g\u00f6vde ile sonu\u00e7lan\u0131r. Tek tarafl\u0131 bir hareket olarak, bir halter tezgah\u0131na dokunamazs\u0131n\u0131z stabilize kaslar\u0131 da \u00e7al\u0131\u015ft\u0131racakt\u0131r.<\/p>

        \"Woman<\/h2>

        V\u00fccut geli\u015ftirme i\u00e7in nas\u0131l e\u011fitin<\/strong><\/h2>

        Bu t\u00fcr bir e\u011fitim, hayalinizdeki fizi\u011fe ula\u015fmak i\u00e7in v\u00fccudunuzu belirli bir \u015fekilde \u00e7al\u0131\u015fmakla ilgilidir. Bunu yapmak i\u00e7in, kas geli\u015ftirme tekniklerini indirmeniz gerekir ve bunlar\u0131n hepsi temsilcilere ve setlere gelir.<\/p>

        V\u00fccut geli\u015ftirmede hipertrofi elde etmek i\u00e7in y\u00fcksek hacimli, orta y\u00fck yakla\u015f\u0131m\u0131n\u0131 benimsemeniz gerekir.\u00a0Bu, zorlu, ancak s\u00fcper a\u011f\u0131r olmayan bir a\u011f\u0131rl\u0131k se\u00e7mek ve \u00e7ok say\u0131da temsilci yapmak anlam\u0131na gelir. Genellikle 3-4 set boyunca 12-15 reps aras\u0131nda kas b\u00fcy\u00fcmesini etkinle\u015ftirmek i\u00e7in yeterli olmal\u0131d\u0131r.<\/p>

        Bunun da yan\u0131 s\u0131ra, egzersiz plan\u0131n\u0131za kardiyoyu da dahil etmeyi hedeflemelisiniz.\u00a0HIIT, kardiyoya yakla\u015fman\u0131n m\u00fckemmel bir yoludur, \u00e7\u00fcnk\u00fc zaten elde etti\u011finiz kazan\u0131mlara zarar vermez. S\u00fcper h\u0131zl\u0131 egzersizler ve h\u0131zl\u0131 ya\u011f yakman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>

        Diyetin v\u00fccut geli\u015ftirmeci i\u00e7in bir oyun de\u011fi\u015ftirici oldu\u011funu da belirtmek gerekir. Sadece \u00e7ok fazla karbonhidrat ve protein yemek yerine, makrolar\u0131n\u0131z\u0131n kaloriye g\u00f6re planlanmas\u0131 gerekir – \u00f6zellikle de kesme mevsimi s\u00f6z konusu oldu\u011funda. Bu siz de\u011filseniz, hala v\u00fccut geli\u015ftirme prati\u011fi yapabilirsiniz, sadece s\u00fcper tonlu fizi\u011fe inme olas\u0131l\u0131\u011f\u0131n\u0131z yoktur – ama bu harika. Herkes sahneye lay\u0131k sonu\u00e7lar i\u00e7in bu i\u015fe girmez ve sen de seni k\u0131z yapmak zorundas\u0131n. Her hal\u00fckarda daha zinde ve sa\u011fl\u0131kl\u0131 olacaks\u0131n.<\/p>

        \u0130\u015fte size fiziksel yolculu\u011funuza ba\u015flamak i\u00e7in birka\u00e7 tipik v\u00fccut geli\u015ftirme egzersizi.<\/p>

        Bacaklar g\u00fcn\u00fc<\/strong><\/h3>

        4 x 12 S\u0131rt \u00e7\u00f6melme<\/strong> \u2013 \u0130nan\u0131lmaz kazan\u00e7lar i\u00e7in \u00e7ok \u00e7e\u015fitli kaslar \u00e7al\u0131\u015ft\u0131\u011f\u0131 i\u00e7in bunu egzersizinizin dayana\u011f\u0131 olarak kullan\u0131n<\/p>

        3 x 10 B\u00f6l\u00fcnm\u00fc\u015f \u00e7\u00f6melme (her bacak)<\/strong> \u2013 A\u011f\u0131rl\u0131kl\u0131 b\u00f6l\u00fcnm\u00fc\u015f bir \u00e7\u00f6melme ile ganimet b\u00fcy\u00fcmenize odaklan\u0131n<\/p>

        4 x 15 Kal\u00e7a itme<\/strong> \u2013 Bu, ganimet egzersizi i\u00e7in b\u00f6l\u00fcnm\u00fc\u015f \u00e7\u00f6melmelerinizi tamamlayacakt\u0131r<\/p>

        4 x 12 Bacak uzant\u0131s\u0131<\/strong> \u2013 Bu izole hareketle baca\u011f\u0131 hedefleyin. Damla bu kas lifleri ger\u00e7ekten \u00e7al\u0131\u015fmak i\u00e7in ayarlay\u0131n<\/p>

        4 x 10 Hamstring k\u0131vr\u0131lma<\/strong> \u2013 M\u00fckemmel tonlu bacaklar elde edin ve hamstring \u00e7al\u0131\u015fmas\u0131 ile ganimetinizi g\u00fc\u00e7lendirin<\/p>

        Geri ve paz\u0131 g\u00fcn\u00fc<\/strong><\/h3>

        4 x 10 Deadlift<\/strong> \u2013 Yine, deadlift \u00e7ok fazla kas \u00e7al\u0131\u015ft\u0131\u011f\u0131 i\u00e7in, arka g\u00fcn\u00fcn\u00fczde ba\u015flamak i\u00e7in harika bir yer<\/p>

        4 x 15 Sat\u0131r \u00fcst\u00fc b\u00fck\u00fclm\u00fc\u015f<\/strong> \u2013 S\u00fcper bunu deadliftlerinizle ayarlay\u0131n ve kas b\u00fcy\u00fcyen yan\u0131\u011f\u0131 hissedin<\/p>

        3 x 15 Geni\u015f kavrama lat a\u015fa\u011f\u0131 \u00e7ekin<\/strong> \u2013 Bu geni\u015f kavrama varyasyonu ile latlar\u0131n\u0131z\u0131 \u00e7ift zamanl\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n<\/p>

        4 x 10 Kablolu kablo s\u0131ras\u0131<\/strong> \u2013 \u00dcst s\u0131rt\u0131n\u0131z\u0131 kablolarla s\u0131k\u0131n. S\u00fcrekli diren\u00e7 sa\u011flarlar, b\u00f6ylece kaslar\u0131n\u0131z hareketin her yerinde \u00e7ok \u00e7al\u0131\u015facakt\u0131r.<\/p>

        4 x 10 D\u00fcz kol s\u0131ras\u0131<\/strong> \u2013 Latlar\u0131n\u0131z\u0131 ba\u015fka bir kablo egzersizi ile tekrar \u00e7al\u0131\u015fmaya koyun<\/p>

        4 x 12 Bicep bukleleri (her kol)<\/strong> \u2013 Paz\u0131 k\u0131vr\u0131lmas\u0131 ile g\u00fc\u00e7l\u00fc, tan\u0131mlanm\u0131\u015f kollar \u00fcretin. D\u00fcz bir \u00e7ubuk veya damb\u0131l varyasyonu aras\u0131nda se\u00e7im yap\u0131yorsunuz<\/p>

        G\u00f6\u011f\u00fcs ve omuzlar<\/strong><\/h3>

        4 x 10 Tezgah presi<\/strong> \u2013 Daha izole hareketlere ge\u00e7meden \u00f6nce g\u00f6\u011f\u00fcs ve omuz kas\u0131 olu\u015fturmak i\u00e7in bu bile\u015fik hareketi delin<\/p>

        4 x 12 Incline damb\u0131l tezgah presi<\/strong> \u2013 \u00c7ok y\u00f6nl\u00fc kas b\u00fcy\u00fcmesini sa\u011flamak i\u00e7in \u00fcst g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 hedefleyin<\/p>

        4 x 15 Kablo pec sinekleri<\/strong> \u2013 Kaslar\u0131n\u0131z\u0131n bu hareketin her par\u00e7as\u0131nda \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in kabloyu burada tercih edin<\/p>

        4 x 12 Kafatas\u0131 k\u0131r\u0131c\u0131lar<\/strong> \u2013 Kollar\u0131n\u0131z\u0131n arkas\u0131n\u0131 tonlamak i\u00e7in tricepslerinizi bir kafatas\u0131 k\u0131r\u0131c\u0131 ile hedefleyin<\/p>

        3 x 15 Omuz presi<\/strong> \u2013 Omuzlar\u0131n\u0131z\u0131 b\u00fcy\u00fct\u00fcn ve s\u0131k\u0131 bir omuz presi ile kum saati fig\u00fcr\u00fc elde edin<\/p>

        4 x 12 Kablo triseps itme downs<\/strong> \u2013 Bu fiyah izolasyon egzersizi ile kafatas\u0131 k\u0131r\u0131c\u0131lar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin<\/p>

        Son s\u00f6z<\/h3>

        G\u00fc\u00e7 ister forte olsun, ister fizi\u011finiz sizin \u00e7a\u011fr\u0131n\u0131z olsun, art\u0131k powerlifting vs v\u00fccut geli\u015ftirme aras\u0131nda se\u00e7im yapmak i\u00e7in daha iyi bir konumda olmal\u0131s\u0131n\u0131z. her ikisi de \u00e7ok iyi disiplinlerdir, bu y\u00fczden hangisini se\u00e7erseniz se\u00e7in, fiziksel faydalar\u0131n\u0131 hi\u00e7 zaman i\u00e7inde hissedeceksiniz.<\/p> ","protected":false},"excerpt":{"rendered":"

        Tamam k\u0131zlar, bir s\u00fcre a\u011f\u0131rl\u0131k kald\u0131r\u0131yor olabilirsiniz ya da yeni y\u00fczl\u00fc ve bara gitmek i\u00e7in heyecanl\u0131 olabilirsiniz. Her iki durumda […]<\/p>\n","protected":false},"author":2,"featured_media":7706,"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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