{"id":8384,"date":"2023-10-12T17:19:13","date_gmt":"2023-10-12T17:19:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8384"},"modified":"2023-10-12T17:19:17","modified_gmt":"2023-10-12T17:19:17","slug":"5-day-workout-routine-for-men-to-gain-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-day-workout-routine-for-men-to-gain-muscle\/","title":{"rendered":"ERKEKLER I\u00c7IN 5 G\u00dcN EGZERSIZ RUTIN KAS KAZANMAK I\u00c7IN"},"content":{"rendered":"<\/p>\n

IFBB Pro Klasik Fizi\u011fi rakip ve\u00a0Gaspari Beslenme<\/a>\u00a0sponsorlu\u011funda atlet Robert Timms ‘g\u00f6r\u00fc\u015fmeler erkekler i\u00e7in yapt\u0131\u011f\u0131 5 g\u00fcnl\u00fck egzersiz rutin yoluyla kas kazanmak i\u00e7in bize.<\/p>\n

Y\u0131llar i\u00e7inde, bir\u00e7ok v\u00fccut geli\u015ftiriciler ve e\u011fitmenler kas kazanmak i\u00e7in iyi korunmu\u015f s\u0131rlar\u0131 oldu\u011funu iddia var. Egzersiz baz\u0131 y\u00f6ntemler di\u011ferlerinden daha h\u0131zl\u0131 kas kazan\u00e7lar\u0131 kendilerini \u00f6d\u00fcn\u00e7 verecek olsa da, herhangi bir ger\u00e7ek s\u0131rlar\u0131 yoktur, ama daha b\u00fcy\u00fck ve daha g\u00fc\u00e7l\u00fc alacak ger\u00e7ekler vard\u0131r.<\/p>\n

\u0130yi haber, bu ger\u00e7ekler inan\u0131lmaz basit, ama tek zor k\u0131sm\u0131 s\u00fcrekli eve niyetlerini ve kazan\u0131mlar\u0131 g\u00f6t\u00fcrmek i\u00e7in ba\u015far\u0131s\u0131z olmadan her g\u00fcn ve g\u00fcn onlar\u0131 tekrar hareket olmas\u0131d\u0131r. Biz egzersiz plan\u0131 almadan \u00f6nce, burada 5 g\u00fcn kas geli\u015ftirme egzersiz plan\u0131 ile gitmek i\u00e7in bu ger\u00e7ekleri 5<\/span>\"5<\/p>\n

Robert Timms \u2013 Klasik Fizi\u011fi IFBB Pro<\/p>\n

1. A\u011f\u0131r kald\u0131r\u0131n<\/h3>\n

Ger\u00e7ekle\u015ftirdi\u011finiz her set, belirli bir rep aral\u0131\u011f\u0131nda kald\u0131rabilece\u011finiz en a\u011f\u0131r a\u011f\u0131rl\u0131kla yap\u0131lmal\u0131d\u0131r. E\u011fer g\u00fcn\u00fcn plan\u0131ndan bir tane daha rep yapabiliyorsan, bu yeterince a\u011f\u0131r gitmedi\u011fin anlam\u0131na gelir.<\/p>\n

2. Kademeli a\u015f\u0131r\u0131 y\u00fck kullanma<\/h3>\n

Kaslar\u0131n\u0131z\u0131n b\u00fcy\u00fcmesi i\u00e7in, uyum sa\u011flamalar\u0131 i\u00e7in s\u00fcrekli de\u011fi\u015fen ve artan i\u015f y\u00fcklerini sa\u011flaman\u0131z gerekir. \u0130lerlemenin en kolay yolu daha a\u011f\u0131r ve a\u011f\u0131r a\u011f\u0131rl\u0131klar ile, ancak, sonunda sadece her hafta a\u011f\u0131rl\u0131klar\u0131 art\u0131rmak de\u011fil bulacaks\u0131n\u0131z (her ne kadar istiyorum).<\/p>\n

Setler aras\u0131ndaki dinlenme s\u00fcresini azaltarak, temsilcilerinizi daha yava\u015f bir h\u0131zda ger\u00e7ekle\u015ftirerek veya negatifleri ve zorlanm\u0131\u015f temsilcileri rutininize dahil ederek kaslar\u0131 bu gibi g\u00fcnlerde a\u015f\u0131r\u0131 y\u00fcklemenin yeni yollar\u0131n\u0131 bulun.<\/p>\n

3. Hipertrofik aral\u0131\u011f\u0131n\u0131z\u0131 kulland\u0131\u011f\u0131n\u0131zdan emin olun<\/h3>\n

Hipertrofi s\u00f6yleyerek s\u00fcsl\u00fc bir yoludur: b\u00fcy\u00fck kaslar b\u00fcy\u00fcmek, ve sadece bu y\u00fczden belirli bir rep aral\u0131\u011f\u0131 hipertrofi maksimize olur. T\u00fcm b\u00fcy\u00fck \u00e7al\u0131\u015fma setleri kas b\u00fcy\u00fcmesini en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in 8-12 rep aral\u0131\u011f\u0131nda yap\u0131lmal\u0131d\u0131r.<\/p>\n

4. Her zaman do\u011fru miktarda dinlenme<\/h3>\n

Spor salonunda \u00e7ok \u00e7al\u0131\u015f\u0131rken b\u00fcy\u00fcmek i\u00e7in gerekli olan, bizim kasdinlenme ve onlar\u0131 kurtarmak i\u00e7in zaman izin gibi \u00f6nemlidir.<\/p>\n

Her kas grubu yo\u011fun bir egzersiz sonras\u0131nda tam olarak onarmak i\u00e7in en az 48-72 saat s\u00fcrer, bu y\u00fczden bu her kas grubu sadece haftada en fazla bir veya iki kez sald\u0131r\u0131ya gerekti\u011fi anlam\u0131na gelir. E\u011fer dinmiyorsan, b\u00fcy\u00fcm\u00fcyorsun.<\/p>\n

5. B\u00fcy\u00fcmek i\u00e7in yiyin<\/h3>\n

Bir yar\u0131\u015f arabas\u0131 maksimum h\u0131za ula\u015fmak i\u00e7in \u00f6zel yak\u0131t ihtiyac\u0131 gibi, v\u00fccudunuzun en iyi performans i\u00e7in yak\u0131t benzersiz bir kar\u0131\u015f\u0131m\u0131 gerektirir. E\u011fer b\u00fcy\u00fcmek istiyorsan\u0131z, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 pound ba\u015f\u0131na karma\u015f\u0131k karbonhidrat 1-3g ile birlikte, ve sa\u011fl\u0131kl\u0131 ya\u011flar bol kendinizi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 pound ba\u015f\u0131na protein 1-2g vermek gerekir.<\/p>\n

Kas geli\u015ftirme yolculu\u011fa ba\u015flamadan \u00f6nce, m\u00fcmk\u00fcn oldu\u011funca \u00e7abuk b\u00fcy\u00fcmek i\u00e7in gereken her \u015feyi kaslar\u0131n\u0131z\u0131 veriyoruz emin olmak i\u00e7in yakla\u015fan diyet anahat gerekir.<\/p>\n

Ifbb ile profesyonel olmam\u0131 sa\u011flayan egzersize gidelim.<\/p>\n

Erkekler i\u00e7in 5 g\u00fcnl\u00fck egzersiz rutin kas kazanmak i\u00e7in – IFBB PRO Robert Timms<\/h2>\n

G\u00fcn 1: S\u0131rt ve triceps<\/h3>\n

Geri<\/h4>\n

Lat a\u015fa\u011f\u0131 \u00e7ekme – 4 set x 12 reps<\/p>\n

Barbell sat\u0131rlar \u00fczerinde Bent – 4 setleri x 10 reps<\/p>\n

Kol damb\u0131l s\u0131ralar\u0131 \u2013 4 set x 10 reps<\/p>\n

Pull-up – 4 ba\u015far\u0131s\u0131z setleri<\/p>\n

Triceps<\/h4>\n

Yak\u0131n kavrama tezgah bas\u0131n – 4 set x 8 reps<\/p>\n

Skullcrushers – 4 set x 12 reps<\/p>\n

Kablo itme inme – 4 set x 12 reps<\/p>\n

Triceps tekme geri – 4 set x 12 reps<\/p>\n

\n

2. G\u00fcn: G\u00f6\u011f\u00fcs ve paz\u0131<\/h3>\n

G\u00f6\u011f\u00fcs<\/h4>\n

Dumbbell presler – 4 set x 10 reps<\/p>\n

Dumbbell u\u00e7ar – 4 set x 12 reps<\/p>\n

Kablo u\u00e7ar – 4 set x 12 reps<\/p>\n

Damb\u0131l pullovers – 4 set x 10 reps<\/p>\n

Paz\u0131<\/h4>\n

Barbell bukleler – 4 set x 10 reps<\/p>\n

Alternatif damb\u0131l bukleler – 4 set x 12 reps<\/p>\n

Konsantrasyon bukleleri \u2013 4 set x 12 reps<\/p>\n

Vaiz bukleler – 4 set x 12 reps<\/p>\n

\n

Day 3: Rest<\/h3>\n

Dinlenme g\u00fcnlerinde hafif veya orta yo\u011funluklu kardiyo yap\u0131labilir ancak maksimum 30 dakika tutulmal\u0131d\u0131r.<\/p>\n

\n

4. G\u00fcn: Bacaklar<\/h3>\n

Kuadriseps<\/h4>\n

Barbell squats – 4 set x 12 reps<\/p>\n

45 derece bacak pres – 4 set x 10 reps Quad uzant\u0131lar\u0131 \u2013 6 set x 12 reps<\/p>\n

Hamstrings<\/h4>\n

Sert bacakl\u0131 halter deadlifts – 4 setleri x 10 reps<\/p>\n

Dumbbell lunges – 4 set x 12 reps<\/p>\n

Yalan hamstring bukleler – 6 set x 12 reps<\/p>\n

Buza\u011f\u0131<\/h4>\n

Ayakta buza\u011f\u0131 y\u00fckseltir – 5 set x 12 reps<\/p>\n

Oturan buza\u011f\u0131 y\u00fckseltir – 5 set x 12 reps<\/p>\n

V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 buza\u011f\u0131 y\u00fckseltir – 5 ba\u015far\u0131s\u0131zl\u0131k setleri<\/p>\n

\n

5. G\u00fcn: Omuzlar ve tuzaklar<\/h3>\n

Omuz<\/h4>\n

Oturmu\u015f askeri barbell bas\u0131n – 4 set x 10 reps<\/p>\n

Oturan Arnold bas\u0131n – 4 set x 12 reps<\/p>\n

Yanal damb\u0131l y\u00fckseltir \u2013 4 set x 12 reps<\/p>\n

\u0130leri plaka y\u00fckseltir \u2013 4 set x 12 reps<\/p>\n

Tuzak<\/h4>\n

Smith makine silkme – 4 setleri x 10 reps<\/p>\n

Ters Smith makine silkme – 4 set x 12 reps<\/p>\n

Dumbbell silkiyor \u2013 4 set x 12 reps<\/p>\n

\n

G\u00fcn 6: Dinlenme<\/h3>\n

Dinlenme g\u00fcnlerinde hafif veya orta \u015fiddette kardiyo yap\u0131labilir ancak maksimum 30 dakika tutulmal\u0131d\u0131r.<\/p>\n

\n

G\u00fcn 7: Abs ve “yeti\u015fmek”<\/h3>\n

Sizin “yakalamak” kas grubu size en \u00e7ok \u00e7al\u0131\u015fma ihtiyac\u0131 hissediyorum bir kas grubudur. Bu haftada iki kez en zay\u0131f kas grubu yap\u0131yor olacak demektir, ayn\u0131 \u015fekilde her iki kez.<\/p>\n

Abs<\/h4>\n

D\u00fc\u015f\u00fc\u015f tezgah crunches – 6 setleri x 12 reps<\/p>\n

A\u011f\u0131rl\u0131kl\u0131 halat crunches – 4 set x 10 reps<\/p>\n

Bacak kald\u0131rma (m\u00fcmk\u00fcnse a\u011f\u0131r) \u2013 4 set x 10 reps<\/p>\n

Tahtalar \u2013 4 set x hata<\/p>\n

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

IFBB Pro Klasik Fizi\u011fi rakip ve\u00a0Gaspari Beslenme\u00a0sponsorlu\u011funda atlet Robert Timms ‘g\u00f6r\u00fc\u015fmeler erkekler i\u00e7in yapt\u0131\u011f\u0131 5 g\u00fcnl\u00fck egzersiz rutin yoluyla kas […]<\/p>\n","protected":false},"author":2,"featured_media":8385,"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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