{"id":7759,"date":"2025-04-03T00:00:36","date_gmt":"2025-04-03T00:00:36","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7759"},"modified":"2025-04-03T02:10:16","modified_gmt":"2025-04-03T02:10:16","slug":"repetition-maximum-for-weight-training-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/repetition-maximum-for-weight-training-2\/","title":{"rendered":"A\u011eIRLIK E\u011eITIMI I\u00c7IN MAKSIMUM TEKRARLAMA"},"content":{"rendered":"<\/p>\n

Yineleme maksimum (RM) egzersiz hareketleri belirli bir say\u0131 i\u00e7in kald\u0131rabilirsiniz en fazla a\u011f\u0131rl\u0131kt\u0131r. \u00d6rne\u011fin, 10RM, art arda 10 egzersiz tekrar\u0131 i\u00e7in kald\u0131rabilece\u011finiz en a\u011f\u0131r a\u011f\u0131rl\u0131k olacakt\u0131r. RM’niz mevcut g\u00fc\u00e7 seviyenizin iyi bir \u00f6l\u00e7\u00fcs\u00fcd\u00fcr<\/span>1<\/sup>\u00a0e\u011fer a\u011f\u0131rl\u0131k e\u011fitim program\u0131 takip gibi.<\/span><\/p>\n

Bir Tekrar\u0131 Maksimum veya 1RM<\/h2>\n

Yineleme maksimum genellikle 1RM veya bir yineleme maksimum olarak ifade edilir. Bu, tek bir yinelemede maksimum \u00e7abayla kald\u0131rabilece\u011finiz en a\u011f\u0131r a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6sterir. A 1RM bir \u00e7\u00f6melme, deadlift, ya da ba\u015fka bir halter egzersiz i\u00e7in ki\u015fisel halter kayd\u0131d\u0131r.<\/p>\n

1RM \u00f6l\u00e7\u00fcm\u00fc, i\u015faretleme iyile\u015ftirmesi i\u00e7in a\u011f\u0131rl\u0131k e\u011fitiminde bir standartt\u0131r.<\/span>1<\/sup>\u00a01RM’nizi kurarak ve izleyerek ilerlemenizi g\u00f6zlemleyebilirsiniz. Bu kesin bir \u00f6nlemdir, bu nedenle program\u0131n\u0131z\u0131n ne kadar etkili oldu\u011funu de\u011ferlendirmenize yard\u0131mc\u0131 olabilir. Ayr\u0131ca, geli\u015fmeleri net bir \u015fekilde g\u00f6rmenin bir yolu oldu\u011funda olumlu bir takviye ve ba\u015far\u0131 duygusu elde edersiniz.<\/span><\/p>\n

1RM’nizi G\u00fcvenli Bir \u015eekilde Nas\u0131l Test Edin<\/h2>\n

1RM \u00e7ok yararl\u0131 bir ara\u00e7 olsa da, s\u0131n\u0131rlamalar\u0131 vard\u0131r. 1RM \u00f6l\u00e7me sadece en b\u00fcy\u00fck a\u011f\u0131rl\u0131k kapma ve bir rep performans meselesi de\u011fildir. Tan\u0131m olarak, onun maksimum bu kas stres ve do\u011fru yapmazsan\u0131z bir yaralanma riski kendinizi yerle\u015ftirerek olacakt\u0131r. Bunu d\u00fczg\u00fcn bir \u015fekilde yapmaya haz\u0131rlanmal\u0131s\u0131n.<\/p>\n

1RM \u00f6l\u00e7meden \u00f6nce, kas haz\u0131r almak i\u00e7in egzersiz birka\u00e7 \u0131s\u0131nma setleri ger\u00e7ekle\u015ftirin. Is\u0131nm\u0131\u015f bir kas \u0131n yaralanma olas\u0131l\u0131\u011f\u0131 \u00e7ok daha d\u00fc\u015f\u00fckt\u00fcr. Is\u0131nma zaman al\u0131c\u0131 g\u00f6r\u00fcnebilir, ama esast\u0131r.<\/p>\n

Ayr\u0131ca, bir kas i\u00e7in dinlenme s\u00fcresi yirmi d\u00f6rt saat 1RM testi yapmadan \u00f6nce izin verin. E\u011fer ayn\u0131 kas grubunun bir sabah egzersiz vard\u0131 \u00f6\u011fleden sonra bu testi yapmay\u0131n.<\/p>\n

Son olarak, her zaman bir g\u00f6zc\u00fc kullan\u0131n. Uygun bir \u0131s\u0131nma ile bile, kulland\u0131\u011f\u0131n\u0131z a\u011f\u0131r nedeniyle yaralanma riski y\u00fcksektir. Bir g\u00f6zc\u00fc yaralanma\u00f6nlemek yard\u0131mc\u0131 esast\u0131r.<\/p>\n

1RM’inizi Test Edin: Ad\u0131m Ad\u0131m<\/h3>\n
    \n
  1. Hangi hareketi test edece\u011finizi se\u00e7in (squat, bench press, vb.).<\/li>\n
  2. Hafif kardiyo aktivitesi ve dinamik esneme ile en az 15-30 dakika \u0131s\u0131t\u0131n.<\/li>\n
  3. Maksimum unuzun yar\u0131s\u0131 kadar bir a\u011f\u0131rl\u0131k kullanarak se\u00e7ti\u011finiz hareketin 6 ila 10 temsilcisini yap\u0131n. Sonra en az bir ila iki dakika dinlendirin.<\/li>\n
  4. Maksimum olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz a\u011f\u0131rl\u0131\u011f\u0131 %80’e kadar art\u0131r\u0131n. \u00dc\u00e7 reps yap\u0131n, sonra en az bir dakika dinlenin.<\/li>\n
  5. Yakla\u015f\u0131k %10’luk art\u0131\u015flarla a\u011f\u0131rl\u0131k ekleyin ve her deneme aras\u0131nda en az bir ila iki dakika dinlenerek her seferinde tek bir temsilci dene.<\/li>\n
  6. \u0130yi bir form ve teknikle ba\u015far\u0131l\u0131 bir \u015fekilde kald\u0131rabilece\u011finiz maksimum a\u011f\u0131rl\u0131k 1RM’dir.<\/li>\n<\/ol>\n

    Yakla\u015f\u0131k 1RM i\u00e7in kullan\u0131labilecek submaksimal test y\u00f6ntemleri de vard\u0131r. Bunlar daha g\u00fcvenli olabilir, ancak bu kadar do\u011fru olmayabilir.<\/p>\n

    Egzersiz Talimatlar\u0131nda RM<\/h2>\n

    Egzersiz talimatlar\u0131nda kullan\u0131lan yineleme maksimum g\u00f6receksiniz. \u00d6rne\u011fin, “6RM asans\u00f6rler \u00fc\u00e7 set” sadece iyi formu alt\u0131 kez kald\u0131rabilirsiniz a\u011f\u0131rl\u0131k kullanarak her egzersiz ger\u00e7ekle\u015ftirmek anlam\u0131na gelir. T\u00fcm al\u0131\u015ft\u0131rmalar\u0131 yapar ve sonra diziyi iki kez daha tekrarlars\u0131n\u0131z (toplam \u00fc\u00e7 set).<\/p>\n

    “1RM’nin %75’inde alt\u0131 temsilci” gibi 1RM’lik bir y\u00fczdeye dayal\u0131 a\u011f\u0131rl\u0131klar i\u00e7in talimatlar da yayg\u0131nd\u0131r. 1RM bu egzersiz i\u00e7in 20 kilo ise, bu talimatlar\u0131 takip ederken a\u011f\u0131rl\u0131k 15 kilo kullan\u0131r.<\/p>\n

    Tan\u0131mlanm\u0131\u015f a\u011f\u0131rl\u0131klar yerine yineleme maksimum kullanarak, farkl\u0131 yeteneklere sahip insanlar e\u011fitim talimatlar\u0131 kullanabilir (bir ki\u015fi 10 kiloluk a\u011f\u0131rl\u0131klar\u0131 kullan\u0131rken, di\u011feri 30 kiloluk a\u011f\u0131rl\u0131klar kullan\u0131rd\u0131, \u00f6rne\u011fin). Her biri egzersiz dizisinin \u00fcretmek \u00fczere tasarlad\u0131\u011f\u0131 e\u011fitim etkisinden yararlanacak. Ayr\u0131ca, g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131rd\u0131n\u0131zk\u00e7a, ayn\u0131 talimatlar\u0131 kullanmaya devam edebilir ancak daha a\u011f\u0131r a\u011f\u0131rl\u0131klar kullanabilirsiniz.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    Yineleme maksimum (RM) egzersiz hareketleri belirli bir say\u0131 i\u00e7in kald\u0131rabilirsiniz en fazla a\u011f\u0131rl\u0131kt\u0131r. \u00d6rne\u011fin, 10RM, art arda 10 egzersiz tekrar\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":7760,"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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