{"id":8435,"date":"2023-10-11T17:42:59","date_gmt":"2023-10-11T17:42:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8435"},"modified":"2023-10-11T17:43:01","modified_gmt":"2023-10-11T17:43:01","slug":"8-things-to-know-about-the-rest-pause-training-method","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-things-to-know-about-the-rest-pause-training-method\/","title":{"rendered":"DINLENME-DURAKLATMA E\u011eITIM Y\u00d6NTEMI HAKKINDA BILINMESI GEREKEN 8 \u015eEY"},"content":{"rendered":"<\/p>\n

Nedir o?<\/a><\/h2>\n

E\u011fer bir s\u00fcre halter oldum ve bir \u00e7entik kadar \u015feyler krank ar\u0131yorsan\u0131z, yo\u011funlu\u011funu art\u0131rmak ve h\u0131zl\u0131 yol sonu\u00e7lar\u0131 dahil etmek i\u00e7in bakmak i\u00e7in bakabilirsiniz teknikleri bol vard\u0131r.<\/p>\n

G\u00f6z \u00f6n\u00fcnde bulundurulmas\u0131 gereken bir dinlenme-duraklama e\u011fitimi denir, hangi minimum dinlenme ile a\u011f\u0131r y\u00fckleri birle\u015ftiren bir y\u00f6ntemdir.<\/p>\n

Genel olarak konu\u015fursak, bir avu\u00e7 miniset i\u00e7ine a\u015fa\u011f\u0131 neredeyse maksimum a\u011f\u0131rl\u0131\u011f\u0131 ile bir “tipik” seti k\u0131rarak \u00e7al\u0131\u015f\u0131r.<\/p>\n

Her miniset aras\u0131nda k\u0131sa s\u00fcreler i\u00e7in dinlenmeve kas yetmezli\u011fi kadar devam etmelidir, e\u011fer iyi bir form ile ba\u015fka bir rep tamamlamak m\u00fcmk\u00fcn de\u011fildir anlam\u0131na gelir.<\/p>\n

Normal k\u00fcmeleri tamamlarken yapt\u0131\u011f\u0131n\u0131zdan daha fazla temsilci yapacaks\u0131n\u0131z ve bu yaln\u0131zca \u00e7abayla de\u011fil, g\u00f6rece\u011finiz kazan\u00e7larda da bunu g\u00f6sterir.<\/p>\n

Ne anlam\u0131 var ki?<\/a><\/h2>\n

Daha fazla i\u015f daha k\u0131sa bir s\u00fcre i\u00e7inde tamamland\u0131\u011f\u0131nda, dinlenme-duraklama e\u011fitim h\u0131zl\u0131 bir \u015fekilde g\u00fc\u00e7 ve kas boyutunu art\u0131rmak i\u00e7in izin verir.<\/p>\n

Kaslar\u0131n\u0131, gidecekleri kadar zorlayarak ba\u015far\u0131s\u0131z l\u0131\u011fa zorluyorsun. Bu kas lifleri i\u00e7in travma en miktarda olu\u015fturur.<\/p>\n

Bu hasarl\u0131 kas lifleri tamir olarak kas liflerinde bir art\u0131\u015f olu\u015fturulur. Bu g\u00fc\u00e7 ve boyut kazan\u0131r yol a\u00e7ar.<\/p>\n

Onu di\u011fer tekniklerden farkl\u0131 k\u0131lan nedir?<\/a><\/h2>\n

Dinlenme-duraklama e\u011fitim yan\u0131 s\u0131ra, birka\u00e7 di\u011fer halter y\u00f6ntemleri vard\u0131r – supersets gibi, alternatif setleri, ya da damla setleri – egzersiz yo\u011funlu\u011fu ekleyebilirsiniz.<\/p>\n

Supersets i\u00e7in, iki egzersizleri almak ve hi\u00e7bir dinlenme ile bir biri ard\u0131na bir set tamamlay\u0131n.<\/p>\n

\n

\u00d6rne\u011fin: 10 paz\u0131 bukleler, hemen 10 triceps uzant\u0131lar\u0131 takip, iki kez daha \u00fczerinden tekrarlan\u0131r.<\/p>\n<\/blockquote>\n

Alternatif k\u00fcmeler s\u00fcper k\u00fcmelere benzer, ancak arada k\u0131sa bir mola al\u0131rs\u0131n\u0131z.<\/p>\n

\n

\u00d6rne\u011fin: 10 paz\u0131 bukleler, h\u0131zl\u0131 dinlenme, 10 triceps uzant\u0131lar\u0131, h\u0131zl\u0131 dinlenme, iki kez daha tekrarlan\u0131r.<\/p>\n<\/blockquote>\n

B\u0131rakma k\u00fcmeleri ile, bir temsilciyi hatas\u0131z tamamlayamayana, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 yakla\u015f\u0131k y\u00fczde 20 d\u00fc\u015f\u00fcrene ve ard\u0131ndan ba\u015fka bir k\u00fcmeyi ba\u015far\u0131s\u0131zl\u0131\u011fa kadar tamamlars\u0131n\u0131z.<\/p>\n

Bu i\u015flemi, \u00e7ok az veya hi\u00e7 a\u011f\u0131rl\u0131k kalmayana kadar tekrarlaacaks\u0131n\u0131z.<\/p>\n

\n

\u00d6rne\u011fin: Ba\u015flang\u0131\u00e7ta triceps uzant\u0131lar\u0131 i\u00e7in 15 kiloluk bir halter kullan\u0131rsan\u0131z, ikinci setiniz i\u00e7in 12 pound’a d\u00fc\u015fersiniz, sonra 10 pound’a, sonra 8’e, sonra 5’e d\u00fc\u015fersiniz.<\/p>\n<\/blockquote>\n

Her y\u00f6ntem yararl\u0131 olabilir. Asl\u0131nda, her \u015feyi de\u011fi\u015ftirmek i\u00e7in hepsini rutininize dahil etmek harika bir fikir olabilir.<\/p>\n

Farkl\u0131 t\u00fcrde dinlenme-duraklama e\u011fitimi var m\u0131?<\/a><\/h2>\n

Yapabilece\u011finiz iki yakla\u015f\u0131m vard\u0131r: bir g\u00fc\u00e7 odaklanan, ve hipertrofi odaklanan bir, ya da artan kas boyutu.<\/p>\n

Rutininize hangisini ekleyece\u011finiznas\u0131l bilemezsiniz?<\/a><\/h2>\n

Hedeflerinizi g\u00f6z \u00f6n\u00fcnde bulundurarak, hangi t\u00fcr bir dinlenme-duraklama e\u011fitimi nin dahil edilene karar vermenin ilk ad\u0131m\u0131d\u0131r.<\/p>\n

Ana hedefiniz g\u00fc\u00e7 olu\u015fturmaksa, g\u00fc\u00e7 i\u00e7in dinlenme duraklatma y\u00f6ntemini deneyin.<\/p>\n

E\u011fer kas boyutu ve estetik ile daha fazla ilgileniyorsan\u0131z, hipertrofi i\u00e7in dinlenme duraklama y\u00f6ntemini deneyin.<\/p>\n

Tam olarak nas\u0131l yap\u0131yorsun?<\/a><\/h2>\n

Her dinlenme-duraklama e\u011fitim y\u00f6ntemi i\u00e7in baz\u0131 k\u00fc\u00e7\u00fck farkl\u0131l\u0131klar vard\u0131r.<\/p>\n

G\u00fc\u00e7 kazan\u0131mlar\u0131 i\u00e7in dinlenme duraklama<\/h3>\n
    \n
  1. 1-rep maksimum y\u00fczde 80-90 bir a\u011f\u0131rl\u0131k se\u00e7in. Meslekten olmayanlar\u0131n ifadeleriyle: Sadece bir kez ne kadar a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz? Bunun y\u00fczde 80-90’\u0131na d\u00fc\u015fer.<\/li>\n
  2. Tam 1 temsilcisi.<\/li>\n
  3. 10-15 saniye dinlendirin.<\/li>\n
  4. Ayn\u0131 a\u011f\u0131rl\u0131kta ba\u015fka bir rep tamamlay\u0131n.<\/li>\n
  5. 10-12 reps isabet kadar bu s\u0131ray\u0131 tekrarlay\u0131n.<\/li>\n<\/ol>\n

    Kas hipertrofisi i\u00e7in dinlenme duraklama<\/h3>\n
      \n
    1. 1-rep maksimum yakla\u015f\u0131k y\u00fczde 75’lik bir a\u011f\u0131rl\u0131k se\u00e7in. Bu, toplam 6-10 reps tamamlamak i\u00e7in izin vermelidir.<\/li>\n
    2. Ba\u015far\u0131s\u0131z olana kadar bir miniset tamamlay\u0131n, yani iyi bir formla 1 temsilcidaha tamamlayamazs\u0131n\u0131z.<\/li>\n
    3. A\u011f\u0131rl\u0131\u011f\u0131 a\u015fa\u011f\u0131 ayarlay\u0131n ve 20-30 saniye dinlendirin.<\/li>\n
    4. Ba\u015far\u0131s\u0131zl\u0131\u011fa kar\u015f\u0131 ba\u015fka bir miniseti tamamlay\u0131n.<\/li>\n
    5. A\u011f\u0131rl\u0131\u011f\u0131 a\u015fa\u011f\u0131 ayarlay\u0131n ve 20-30 saniye dinlendirin.<\/li>\n
    6. Ba\u015far\u0131s\u0131zl\u0131k i\u00e7in son miniset tamamlay\u0131n.<\/li>\n
    7. Bu 1 settir. 90 saniye dinlendirin, ard\u0131ndan 2 kez daha tekrarlay\u0131n.<\/li>\n<\/ol>\n

      Dikkat etmek i\u00e7in en yayg\u0131n hatalar nelerdir?<\/a><\/h2>\n

      Dinlenme-duraklama e\u011fitimi arad\u0131\u011f\u0131n\u0131z g\u00fcc\u00fc ve boyutu kazanman\u0131za yard\u0131mc\u0131 olabilir, ancak g\u00f6z \u00f6n\u00fcnde bulundurulmas\u0131 gereken birka\u00e7 \u015fey vard\u0131r.<\/p>\n

      \u00c7ok sert iterek<\/h3>\n

      1-rep max ula\u015fmak ve \u00e7ok sert iterek aras\u0131nda ince bir \u00e7izgi var.<\/p>\n

      Kendine zarar vermek istemiyorsun ama g\u00fcc\u00fcn\u00fc elinden gelenin en iyi \u015fekilde kar\u015f\u0131s\u0131na \u00e7\u0131karmak istiyorsun.<\/p>\n

      Bu e\u011fitim y\u00f6ntemi ile en iyi sonu\u00e7lar\u0131 g\u00f6rece\u011finiz yer.<\/p>\n

      \u00d6zellikle bu tip 1-rep halterde yeniyseniz buna ekstra dikkat edin.<\/p>\n

      \u00c7ok s\u0131k e\u011fitim<\/h3>\n

      Dinlenme-duraklama e\u011fitimi en iyi iki haftada bir programa dahil edilir ve bu d\u00f6ng\u00fcleri kapal\u0131.<\/p>\n

      Bu maksimum kapasitede \u00e7al\u0131\u015fmak i\u00e7in v\u00fccudunuzun olduk\u00e7a yorucu, ve \u00e7ok s\u0131k bunu yapmak yarardan \u00e7ok zarar verebilir.<\/p>\n

      Unutmay\u0131n: Kurtarma, yapt\u0131\u011f\u0131n\u0131z i\u015f kadar \u00f6nemlidir.<\/p>\n

      6-8 hafta boyunca her hafta bu y\u00f6ntemi kullanarak d\u00fc\u015f\u00fcn\u00fcn, sonra 6-8 haftal\u0131k bir mola alarak.<\/p>\n

      Sonu\u00e7 ne?<\/a><\/h2>\n

      Dinlenme duraklama e\u011fitim y\u00f6ntemi g\u00fc\u00e7 ve boyut eklemek isteyen halterciler i\u00e7in etkili bir yakla\u015f\u0131m olabilir.<\/p>\n

      Hedeflerinizi g\u00f6z \u00f6n\u00fcnde bulundurun, ard\u0131ndan sizin i\u00e7in uygun dinlenme-duraklama e\u011fitimi t\u00fcr\u00fcn\u00fc se\u00e7in. Biraz ter e\u015fitli\u011fi ile, sonu\u00e7lar sizin olacak!<\/p>\n

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

      Nedir o? E\u011fer bir s\u00fcre halter oldum ve bir \u00e7entik kadar \u015feyler krank ar\u0131yorsan\u0131z, yo\u011funlu\u011funu art\u0131rmak ve h\u0131zl\u0131 yol sonu\u00e7lar\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":8436,"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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