{"id":8380,"date":"2023-10-02T15:46:03","date_gmt":"2023-10-02T15:46:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8380"},"modified":"2023-10-02T15:46:05","modified_gmt":"2023-10-02T15:46:05","slug":"4-keys-to-strength-building-and-muscle-mass-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/4-keys-to-strength-building-and-muscle-mass-2\/","title":{"rendered":"4 KEYS G\u00dc\u00c7 BINA VE KAS K\u00dcTLESI I\u00c7IN"},"content":{"rendered":"<\/p>\n<p>Biz ya\u015f olarak kas in\u015fa etmek ve korumak zordur. Asl\u0131nda, \u00e7o\u011fumuz 30 ya\u015f civar\u0131nda kas kaybetme ba\u015flar, ve fiziksel olarak aktif olmayan insanlar her yerde bir deneyim ya\u015fayabiliriz 3-5-ya\u011fs\u0131z kas k\u00fctlesi her on y\u0131l sonra.<\/p>\n<p>Bu erkeklerde d\u00fc\u015f\u00fck testosteron d\u00fczeyleri ve kad\u0131nlarda d\u00fc\u015f\u00fck \u00f6strojen d\u00fczeyleri nedeniyle &#8211; kas in\u015fa yard\u0131mc\u0131 hem hormonlar &#8211; yan\u0131 s\u0131ra sinir ve kan h\u00fccrelerinde de\u011fi\u015fiklikler ve v\u00fccut olarak verimli kas dokusuna amino asitler d\u00f6n\u00fc\u015ft\u00fcrme de\u011fil, di\u011fer fakt\u00f6rler aras\u0131nda. Ama kas kayb\u0131 ka\u00e7\u0131n\u0131lmaz olmak zorunda de\u011fildir: yeti\u015fkin erkek ve kad\u0131nlar i\u00e7in, d\u00fczenli diren\u00e7 e\u011fitim egzersizleri bina ve kas tutmak i\u00e7in anahtard\u0131r.<\/p>\n<h4>Kuvvet E\u011fitimi ve Sa\u011fl\u0131k<\/h4>\n<p>Kuvvet e\u011fitimi fitness denkleminin \u00f6nemli bir par\u00e7as\u0131. Erkekler ve kad\u0131nlar her hafta en az iki kez ana kas gruplar\u0131n\u0131 (bacaklar, kal\u00e7alar, s\u0131rt, g\u00f6\u011f\u00fcs, kar\u0131n, omuzlar ve kollar) \u00e7al\u0131\u015ft\u0131ran kas g\u00fc\u00e7lendirme faaliyetlerine kat\u0131lmal\u0131d\u0131r. Kuvvet e\u011fitimine \u00f6rnek olarak a\u011f\u0131rl\u0131k kald\u0131rma, diren\u00e7 bantlar\u0131 kullanma ve \u015f\u0131nav, pull-up ve sit-up yapma verilebilir. Bakkaliye ta\u015f\u0131mak, \u00e7ocuklar\u0131n\u0131z ile oynamak ve bah\u00e7\u0131vanl\u0131k gibi g\u00fcnl\u00fck aktiviteler bile kaslar\u0131 g\u00fc\u00e7lendirebilir.<\/p>\n<p>G\u00fc\u00e7 geli\u015ftirme desteklemek i\u00e7in en iyi yollar\u0131ndan biri iyi beslenme. Protein, karbonhidrat ve ya\u011f \u00f6nemli bir rol oynar, g\u00fcn boyunca yeterli kalori almak gibi. Her makro besin nin toplu olarak nas\u0131l toplanabilece\u011finizi ve her g\u00fcn ne kadar yiyece\u011finizi \u00f6\u011frenmek i\u00e7in okumaya devam edin.<\/p>\n<h4>Protein ve Kas Geli\u015ftirme<\/h4>\n<p>Kas in\u015fa ederken, daha fazla protein daha iyi, de\u011fil mi? Mutlaka. E\u011fer egzersiz ile kas olu\u015fturmak i\u00e7in \u00e7al\u0131\u015f\u0131rken, protein yeti\u015fkinler i\u00e7in toplam kalori y\u00fczde 10-35 makyaj gerekir.<\/p>\n<p>Kas k\u00fctlesi tutulmas\u0131, di\u011fer taraftan, yeni kas bina \u00e7ok daha az protein gerektirir. \u00d6rne\u011fin, ortalama bir yeti\u015fkin i\u00e7in protein i\u00e7in \u00f6nerilen diyet \u00f6dene\u011fi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilo ba\u015f\u0131na 0,37 gram, ve 150 kiloluk bir yeti\u015fkin i\u00e7in toplam protein yakla\u015f\u0131k 56 gram e\u015fittir. D\u00fc\u015f\u00fck ya\u011fl\u0131 veya ya\u011fs\u0131z s\u00fct art\u0131 protein g\u0131dalar (ya\u011fs\u0131z et, k\u00fcmes hayvanlar\u0131, bal\u0131k veya fasulye gibi) 3 porsiyon i\u00e7eren tipik bir g\u00fcn bu hedefe ula\u015fmak i\u00e7in protein kaliteli kaynaklar sa\u011flayacakt\u0131r. Tah\u0131llar, \u00f6zellikle kepekli tah\u0131llar, ayn\u0131 zamanda baz\u0131 protein sa\u011flamak ama diyet ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in yeterli olmayabilir.<\/p>\n<p>Yayg\u0131n g\u0131dalar\u0131n protein d\u00fczeyleri:<\/p>\n<ul>\n<li>3 ons derisiz, pi\u015fmi\u015f tavuk = 26 gram<\/li>\n<li>Ya\u011fs\u0131z k\u0131yma 3 ons = 22 gram<\/li>\n<li>3 ons \u0131zgara somon = 21 gram<\/li>\n<li>1 \/ 2 fincan az ya\u011fl\u0131 s\u00fczme peynir = 14 gram<\/li>\n<li>1 su barda\u011f\u0131 sade az ya\u011fl\u0131 yo\u011furt = 12 gram<\/li>\n<li>1\/2 su barda\u011f\u0131 pi\u015fmi\u015f mercimek = 9 gram<\/li>\n<li>3 ons firma tofu = 9 gram<\/li>\n<li>2 yemek ka\u015f\u0131\u011f\u0131 f\u0131st\u0131k ezmesi = 8 gram<\/li>\n<li>1 su barda\u011f\u0131 pi\u015fmi\u015f Quinoa = 8 gram<\/li>\n<li>1 su barda\u011f\u0131 az ya\u011fl\u0131 s\u00fct = 8 gram<\/li>\n<li>1 \/ 2 fincan pi\u015fmi\u015f siyah fasulye = 7 gram<\/li>\n<li>1 b\u00fcy\u00fck yumurta = 6 gram<\/li>\n<\/ul>\n<h4>Karbonhidratlar ve Kas Geli\u015ftirme<\/h4>\n<p>Karbonhidratlar kaslar\u0131n\u0131z\u0131 yak\u0131t i\u00e7in g\u0131dalar\u0131n \u00f6nemli bir gruptur. Karbonhidrat k\u0131smen glikojen d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr \u00e7\u00fcnk\u00fc, hangi egzersiz g\u00fc\u00e7 kas depolan\u0131r. Haftada en az iki kez kuvvet e\u011fitimi alan erkek ve kad\u0131nlar, g\u00fcnl\u00fck karbonhidratkalorilerinin yakla\u015f\u0131k yar\u0131s\u0131na ihtiya\u00e7 duyarlar. Bu pizza ve simit y\u00fcklemen gerekti\u011fi anlam\u0131na gelmez. En iyi g\u00fc\u00e7 e\u011fitimi art\u0131rmak i\u00e7in tam tah\u0131ll\u0131 ekmek ve tah\u0131l lar gibi ya\u011f oran\u0131 d\u00fc\u015f\u00fck kaliteli karbonhidratlar eklemeyi deneyin. Az ya\u011fl\u0131 s\u00fct ve yo\u011furt ve meyve ve sebze de iyi se\u00e7enekler ve bizim diyet baz\u0131 karbonhidrat sa\u011flar. Yemeklerinizi ve at\u0131\u015ft\u0131rmal\u0131klar\u0131n\u0131z\u0131 planlarken, egzersizden hemen \u00f6nce veya egzersiz s\u0131ras\u0131nda y\u00fcksek lifli g\u0131dalardan uzak durman\u0131z \u00f6nerilir.<\/p>\n<h4>Ya\u011f ve Kas Geli\u015ftirme<\/h4>\n<p>V\u00fccudunuzun aktivite s\u0131ras\u0131nda kaslara enerji sa\u011flamak i\u00e7in ya\u011f dayan\u0131r, ve ne kadar ya\u011f bir ki\u015finin ihtiyac\u0131 de\u011fi\u015febilir. Genel bir k\u0131lavuz olarak, ya\u011f toplam kalori y\u00fczde 20-35 kadar yapmal\u0131d\u0131r.<\/p>\n<p>Genel sa\u011fl\u0131k ve kas g\u00fcc\u00fc i\u00e7in, s\u0131zma zeytinya\u011f\u0131, kanola ya\u011f\u0131, ceviz, antep f\u0131st\u0131\u011f\u0131, badem, avokado ve somon, halibut, uskumru, sardalye ve alabal\u0131k gibi ya\u011fl\u0131 bal\u0131k gibi kalp-sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131, odaklanmak.<\/p>\n<p>Ya\u011f karbonhidrat ve protein olarak kalori iki kat\u0131 say\u0131da i\u00e7erir, bu y\u00fczden porsiyon boyutlar\u0131 izlemek \u00f6nemlidir. \u00d6rne\u011fin, zeytinya\u011f\u0131 1 yemek ka\u015f\u0131\u011f\u0131 120 kalori ve ceviz 1 ons (yakla\u015f\u0131k 14 f\u0131nd\u0131k) 185 kalori vard\u0131r.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Biz ya\u015f olarak kas in\u015fa etmek ve korumak zordur. Asl\u0131nda, \u00e7o\u011fumuz 30 ya\u015f civar\u0131nda kas kaybetme ba\u015flar, ve fiziksel olarak [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8382,"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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