{"id":2972,"date":"2024-08-10T23:44:09","date_gmt":"2024-08-10T20:44:09","guid":{"rendered":"https:\/\/blog.drbakan.com\/?p=2972"},"modified":"2024-08-11T11:18:06","modified_gmt":"2024-08-11T08:18:06","slug":"temel-fitness-hareketleri","status":"publish","type":"post","link":"https:\/\/drbakan.com\/blog\/temel-fitness-hareketleri\/","title":{"rendered":"Temel Fitness Hareketleri"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">V\u00fccut geli\u015ftirme yolculu\u011funuzda sa\u011flam bir temel olu\u015fturmak ve kas hipertrofisini maksimize etmek mi istiyorsan\u0131z do\u011fru yerdesiniz! Bu yaz\u0131da, v\u00fccut geli\u015ftirmede temel hareketlerin ne kadar etkili oldu\u011funu, kas hipertrofisini nas\u0131l te\u015fvik etti\u011fini ve antrenman program\u0131n\u0131za nas\u0131l dahil edebilece\u011finizi konu\u015faca\u011f\u0131z. Haz\u0131rsan\u0131z ba\u015flayal\u0131m!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.drbakan.com\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-897064-1024x683.jpg\" alt=\"\" class=\"wp-image-3119\" style=\"width:590px;height:auto\" srcset=\"https:\/\/drbakan.com\/blog\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-897064-1024x683.jpg 1024w, https:\/\/drbakan.com\/blog\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-897064-300x200.jpg 300w, https:\/\/drbakan.com\/blog\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-897064-768x512.jpg 768w, https:\/\/drbakan.com\/blog\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-897064-1536x1024.jpg 1536w, https:\/\/drbakan.com\/blog\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-897064-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kas Hipertrofisi Nedir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kas hipertrofisi, kas liflerinin boyutunda art\u0131\u015f anlam\u0131na gelir. Bu, antrenmanla birlikte kaslarda meydana gelen mikroskobik y\u0131rt\u0131lmalar\u0131n tamir edilmesi s\u00fcrecinde ger\u00e7ekle\u015fir. V\u00fccut, bu y\u0131rt\u0131lmalar\u0131 onar\u0131rken kas liflerini daha b\u00fcy\u00fck ve g\u00fc\u00e7l\u00fc hale getirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 <strong>G\u00fc\u00e7 Art\u0131\u015f\u0131:<\/strong> Daha b\u00fcy\u00fck kaslar daha fazla g\u00fc\u00e7 \u00fcretebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 <strong>Estetik G\u00f6r\u00fcn\u00fcm<\/strong>: Kasl\u0131 ve fit bir g\u00f6r\u00fcn\u00fcm elde etmek i\u00e7in kas hipertrofisi \u015fartt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 <strong>Fonksiyonel G\u00fc\u00e7:<\/strong> G\u00fcnl\u00fck aktivitelerde ve spor performans\u0131nda iyile\u015fme sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 <strong>Dayan\u0131kl\u0131l\u0131k:<\/strong> Aktivitelerde ya\u015f\u0131tlar\u0131n\u0131z\u0131n ilerisine ge\u00e7in, yorulmak nedir bilmeyin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Temel hareketler, birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131ran ve genellikle serbest a\u011f\u0131rl\u0131klarla yap\u0131lan bile\u015fik egzersizlerdir. \u0130\u015fte en etkili temel hareketlerden baz\u0131lar\u0131:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. G\u00f6\u011f\u00fcs Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Bench Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile s\u0131rt \u00fcst\u00fc bench \u00fczerinde yat\u0131larak yap\u0131l\u0131r. Barbell g\u00f6\u011fse indirilir ve yukar\u0131 itilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Incline Bench Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: \u00dcst g\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Bench 30-45 derece e\u011fimle ayarlan\u0131r. Barbell veya dumbbell yukar\u0131 itilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Decline Bench Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Alt g\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Bench a\u015fa\u011f\u0131 do\u011fru e\u011fimlidir. Barbell g\u00f6\u011fse indirilir ve yukar\u0131 itilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Chest Fly<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: D\u00fcz veya e\u011fimli bench \u00fczerinde dumbbell ile yap\u0131l\u0131r. Kollar yanda a\u00e7\u0131l\u0131r ve kapat\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Cable Crossover<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs, \u00f6n deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Kablo makinesinde her iki taraftan kablolar kavran\u0131r ve kollar \u00f6n tarafta bulu\u015fturulur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. Push-Up<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid, core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: V\u00fccut yere paralel tutulur, kollar b\u00fck\u00fclerek g\u00f6\u011f\u00fcs yere yakla\u015ft\u0131r\u0131l\u0131r ve tekrar yukar\u0131 itilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. S\u0131rt Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Deadlift<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: S\u0131rt, hamstrings, glutes, core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell yerden kald\u0131r\u0131l\u0131r ve v\u00fccut d\u00fcz tutulur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Bent Over Row<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: S\u0131rt, biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell e\u011fik pozisyonda \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Pull-Up \/ Chin-Up<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: S\u0131rt, biceps, core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barfiks bar\u0131nda as\u0131l\u0131n\u0131r ve \u00e7ene bar\u0131n \u00fczerine \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Lat Pulldown<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: S\u0131rt, biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Makinede \u00fcstten tutu\u015fla bar \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Seated Cable Row<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: S\u0131rt, biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Kablo makinesinde oturarak yap\u0131l\u0131r, kablo g\u00f6\u011fse do\u011fru \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. T-Bar Row<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: S\u0131rt, biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: V\u00fccut e\u011fik pozisyonda, T-bar veya barbell \u00e7ekilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Omuz Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Overhead Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Deltoid, triceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ba\u015f \u00fcst\u00fcne kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Lateral Raise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Lateral deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile kollar yanda yukar\u0131 kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Front Raise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: \u00d6n deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile kollar \u00f6ne do\u011fru kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Rear Delt Fly<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Arka deltoid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: E\u011fik pozisyonda dumbbell ile kollar yanda a\u00e7\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Upright Row<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Deltoid, trapezius, biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile kollar yukar\u0131 do\u011fru \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. Arnold Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Deltoid, triceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile oturarak veya ayakta, kollar d\u00f6n\u00fc\u015f yaparak yukar\u0131 kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bacak Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Squat<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes, core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile \u00e7\u00f6melme hareketi yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Leg Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Makinede bacaklar ile a\u011f\u0131rl\u0131k itilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Lunges<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Bir ad\u0131m \u00f6ne at\u0131l\u0131r ve \u00e7\u00f6melme hareketi yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Deadlift<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Hamstrings, glutes, s\u0131rt, core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell yerden kald\u0131r\u0131l\u0131r ve v\u00fccut d\u00fcz tutulur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Bulgarian Split Squat <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Bir bacak arkaya yerle\u015ftirilmi\u015f bench \u00fczerine konur, di\u011fer bacakla \u00e7\u00f6melme hareketi yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. Romanian Deadlift (RDL)<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Hamstrings, glutes, s\u0131rt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile belden e\u011filerek yap\u0131l\u0131r, dizler hafif b\u00fck\u00fcl\u00fcd\u00fcr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kol Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Bicep Curl<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell veya barbell ile kollar b\u00fck\u00fclerek a\u011f\u0131rl\u0131k kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Tricep Extension<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Triceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ba\u015f\u0131n arkas\u0131nda tutulur ve dirsekler d\u00fczle\u015ftirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Hammer Curl<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Biceps, \u00f6n kol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile n\u00f6tr tutu\u015fla kollar b\u00fck\u00fcl\u00fcr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Skull Crusher<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Triceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: D\u00fcz bench \u00fczerinde barbell ile dirsekler b\u00fck\u00fclerek ba\u015f\u0131n arkas\u0131na indirilir ve d\u00fczle\u015ftirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Concentration Curl<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Oturarak, dirsek i\u00e7 uylu\u011fa dayanarak dumbbell kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. Preacher Curl<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Biceps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: \u00d6zel preacher bench \u00fczerinde, barbell veya dumbbell ile kollar b\u00fck\u00fclerek a\u011f\u0131rl\u0131k kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Core (Kar\u0131n) Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Plank<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Core, omuzlar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Y\u00fcz \u00fcst\u00fc yere paralel durularak dirsekler ve ayak parmaklar\u0131 \u00fczerinde v\u00fccut tutulur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Crunch<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Kar\u0131n kaslar\u0131<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yat\u0131larak dizler b\u00fck\u00fcl\u00fcr, \u00fcst v\u00fccut yukar\u0131 kald\u0131r\u0131l\u0131r ve geri indirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Russian Twist<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Oblik kaslar\u0131<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yar\u0131 oturur pozisyonda d\u00f6nerek dumbbell veya a\u011f\u0131rl\u0131k plakas\u0131 ile yanlara do\u011fru \u00e7evrilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Leg Raise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Alt kar\u0131n kaslar\u0131<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yatarak bacaklar yukar\u0131 kald\u0131r\u0131l\u0131r ve geri indirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Bicycle Crunch<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Kar\u0131n kaslar\u0131, oblik kaslar\u0131<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yatarak, bacaklar bisiklet \u00e7evirir gibi hareket ettirilir, dirsekler dizlere de\u011fdirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. Mountain Climber<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Core, omuzlar, bacaklar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Plank pozisyonunda, dizler s\u0131rayla g\u00f6\u011fse do\u011fru \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>g. Hanging Leg Raise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Alt kar\u0131n kaslar\u0131<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barfiks bar\u0131ndan as\u0131larak, bacaklar yukar\u0131 kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>h. Ab Rollout<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Core, omuzlar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Ab roller veya barbell ile, eller \u00fczerinde ileri do\u011fru yuvarlanarak yap\u0131l\u0131r.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">7. Di\u011fer Yard\u0131mc\u0131 Hareketler<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>a. Face Pull<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Arka deltoid, s\u0131rt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Kablo makinesinde halat \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>b. Shrug<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Trapezius<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell veya barbell ile omuzlar yukar\u0131 kald\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>c. Calf Raise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Bald\u0131r kaslar\u0131 (calves)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Ayak parmaklar\u0131 \u00fczerinde y\u00fckselme hareketi yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>d. Romanian Deadlift<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Hamstrings, glutes, s\u0131rt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell ile dizler hafif b\u00fck\u00fcl\u00fc pozisyonda belden e\u011filerek yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>e. Good Morning<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Hamstrings, glutes, s\u0131rt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell s\u0131rt \u00fcst\u00fcnde tutulur, belden e\u011filerek hareket yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>f. Farmers Walk<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Core, \u00f6n kol, trapezius, bacaklar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Her iki elde a\u011f\u0131rl\u0131k ta\u015f\u0131narak belirli bir mesafe y\u00fcr\u00fcn\u00fcr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>g. Kettlebell Swing<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Glutes, hamstrings, core, omuzlar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Kettlebell, bacaklar\u0131n aras\u0131ndan yukar\u0131 do\u011fru sallan\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>h. Sled Push\/Pull<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes, core, omuzlar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: A\u011f\u0131rl\u0131k y\u00fckl\u00fc bir k\u0131zak itilir veya \u00e7ekilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>i. Box Jump<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes, core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Nas\u0131l Yap\u0131l\u0131r: Bir kutunun \u00fczerine z\u0131plama hareketi yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kas Hipertrofisini Te\u015fvik Etme<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peki, kas hipertrofisini maksimize etmek i\u00e7in bu temel hareketleri nas\u0131l kullanabiliriz?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">A\u011f\u0131rl\u0131k ve Tekrar Say\u0131s\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Orta A\u011f\u0131rl\u0131k ve Y\u00fcksek Tekrar (8-12): Kas hipertrofisini en iyi \u015fekilde te\u015fvik eden a\u011f\u0131rl\u0131k ve tekrar aral\u0131\u011f\u0131d\u0131r. 10 tekrar idealdir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 A\u011f\u0131r A\u011f\u0131rl\u0131k ve D\u00fc\u015f\u00fck Tekrar (4-6): G\u00fc\u00e7 art\u0131\u015f\u0131 sa\u011flarken kas k\u00fctlesinde de art\u0131\u015f sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Hafif A\u011f\u0131rl\u0131k ve Y\u00fcksek Tekrar (15+): Dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r ve kas dayan\u0131kl\u0131l\u0131\u011f\u0131na odaklan\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dinlenme S\u00fcresi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Set Aralar\u0131: 3 dakika, daha a\u011f\u0131r y\u00fcklerin kullan\u0131lmas\u0131n\u0131 sa\u011flar ve toparlanmay\u0131 h\u0131zland\u0131r\u0131r. Bu konuda yap\u0131lm\u0131\u015f \u00e7ok say\u0131da ara\u015ft\u0131rma vard\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0130lerleme Prensibi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 <strong>Progressive Overload:<\/strong> A\u011f\u0131rl\u0131klar\u0131n kademeli olarak art\u0131r\u0131lmas\u0131, kaslar\u0131n s\u00fcrekli geli\u015fimini sa\u011flar.  Sonraki yaz\u0131lar\u0131m\u0131zda detayl\u0131 olarak ele al\u0131nacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u015fa\u011f\u0131da populer olan \u00fc\u00e7 program tarz\u0131 yer almakta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Tam V\u00fccut Program\u0131: Haftada 3-6 g\u00fcn full- yar\u0131 full body v\u00fccut egzersizleri yaparak t\u00fcm b\u00fcy\u00fck kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rabilirsiniz. Full body programlar\u0131n baz\u0131 dezavantajlar\u0131 vard\u0131r. Ba\u015fka bir yaz\u0131m\u0131zda detayl\u0131 olarak ele al\u0131nacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. B\u00f6lgesel Program: Haftada 4-5 g\u00fcn belirli kas gruplar\u0131n\u0131 hedefleyen antrenmanlar yapabilirsiniz (\u00f6rne\u011fin, Pazartesi: G\u00f6\u011f\u00fcs ve Triceps, Sal\u0131: S\u0131rt ve Biceps, vb.).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Push-Pull-Legs Program\u0131: Haftada 3 g\u00fcn \u00fcst v\u00fccut iti\u015f (push), \u00e7eki\u015f (pull) ve bacak g\u00fcnleri yaparak kas hipertrofisini optimize edebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hangi antrenman tarz\u0131n\u0131 uygularsan\u0131z uygulay\u0131n esas kural\u0131n her kas grubu i\u00e7in haftada 10 set, her sette de 10 tekrar oldu\u011funu unutmay\u0131n. Kas hipertrofisi ama\u00e7layanlar i\u00e7in en g\u00fcncel y\u00fczlerce ara\u015ft\u0131rman\u0131n sonucunu bu \u015fekilde tek c\u00fcmle ile \u00f6zetliyoruz.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Sonu\u00e7<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccut geli\u015ftirmede g\u00fc\u00e7l\u00fc temeller olu\u015fturmak ve kas hipertrofisini maksimize etmek i\u00e7in temel hareketleri program\u0131n\u0131za dahil etmek \u00f6nemlidir. Do\u011fru teknikle ve d\u00fczenli olarak bu egzersizleri yaparak, daha estetik, g\u00fc\u00e7l\u00fc ve kasl\u0131 bir v\u00fccut in\u015fa edebilirsiniz. Sab\u0131r ve istikrar ba\u015far\u0131y\u0131 getirir. Antrenmanlar\u0131n\u0131zda ba\u015far\u0131lar!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Kaynak\u00e7a<\/h5>\n\n\n\n<p class=\"has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-1 wp-block-paragraph\">1. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. PubMed<\/p>\n\n\n\n<p class=\"has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-2 wp-block-paragraph\">2. Wernbom, M., Augustsson, J., &amp; Thome\u00e9, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264. PubMed<\/p>\n\n\n\n<p class=\"has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-3 wp-block-paragraph\">3. Anderson, J. E. (2000). Satellite cell activation and skeletal muscle growth. Reviews in Physiology, Biochemistry and Pharmacology, 142, 127-148. PubMed<\/p>\n\n\n\n<p class=\"has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-4 wp-block-paragraph\">4. Phillips, S. M., &amp; Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647-657. PubMed<\/p>\n\n\n\n<p class=\"has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-5 wp-block-paragraph\">5. Kraemer, W. J., &amp; Ratamess, N. A. (2005). Fundamentals of resistance training: Progression and exercise prescription. Medicine and Science in Sports and Exercise, 37(2), 489-499. PubMed<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccut geli\u015ftirme yolculu\u011funuzda sa\u011flam bir temel olu\u015fturmak ve kas hipertrofisini maksimize etmek mi istiyorsan\u0131z do\u011fru yerdesiniz! Bu yaz\u0131da, v\u00fccut geli\u015ftirmede temel hareketlerin ne kadar etkili oldu\u011funu, kas hipertrofisini nas\u0131l te\u015fvik etti\u011fini ve antrenman program\u0131n\u0131za nas\u0131l dahil edebilece\u011finizi konu\u015faca\u011f\u0131z. Haz\u0131rsan\u0131z ba\u015flayal\u0131m! Kas Hipertrofisi Nedir? Kas hipertrofisi, kas liflerinin boyutunda art\u0131\u015f anlam\u0131na gelir. Bu, antrenmanla birlikte kaslarda meydana gelen mikroskobik y\u0131rt\u0131lmalar\u0131n tamir edilmesi s\u00fcrecinde ger\u00e7ekle\u015fir. V\u00fccut, bu y\u0131rt\u0131lmalar\u0131 onar\u0131rken kas liflerini daha b\u00fcy\u00fck ve g\u00fc\u00e7l\u00fc hale getirir. \u2022 G\u00fc\u00e7 Art\u0131\u015f\u0131: Daha b\u00fcy\u00fck kaslar daha fazla g\u00fc\u00e7 \u00fcretebilir. \u2022 Estetik G\u00f6r\u00fcn\u00fcm: Kasl\u0131 ve fit bir g\u00f6r\u00fcn\u00fcm elde etmek i\u00e7in kas hipertrofisi \u015fartt\u0131r. \u2022 Fonksiyonel G\u00fc\u00e7: G\u00fcnl\u00fck aktivitelerde ve spor performans\u0131nda iyile\u015fme sa\u011flar. \u2022 Dayan\u0131kl\u0131l\u0131k: Aktivitelerde ya\u015f\u0131tlar\u0131n\u0131z\u0131n ilerisine ge\u00e7in, yorulmak nedir bilmeyin. Temel hareketler, birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131ran ve genellikle serbest a\u011f\u0131rl\u0131klarla yap\u0131lan bile\u015fik egzersizlerdir. \u0130\u015fte en etkili temel hareketlerden baz\u0131lar\u0131: 1. G\u00f6\u011f\u00fcs Egzersizleri a. Bench Press \u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile s\u0131rt \u00fcst\u00fc bench \u00fczerinde yat\u0131larak yap\u0131l\u0131r. Barbell g\u00f6\u011fse indirilir ve yukar\u0131 itilir. b. Incline Bench Press \u2022 Kas Gruplar\u0131: \u00dcst g\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: Bench 30-45 derece e\u011fimle ayarlan\u0131r. Barbell veya dumbbell yukar\u0131 itilir. c. Decline Bench Press \u2022 Kas Gruplar\u0131: Alt g\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: Bench a\u015fa\u011f\u0131 do\u011fru e\u011fimlidir. Barbell g\u00f6\u011fse indirilir ve yukar\u0131 itilir. d. Chest Fly \u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs \u2022 Nas\u0131l Yap\u0131l\u0131r: D\u00fcz veya e\u011fimli bench \u00fczerinde dumbbell ile yap\u0131l\u0131r. Kollar yanda a\u00e7\u0131l\u0131r ve kapat\u0131l\u0131r. e. Cable Crossover \u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs, \u00f6n deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: Kablo makinesinde her iki taraftan kablolar kavran\u0131r ve kollar \u00f6n tarafta bulu\u015fturulur. f. Push-Up \u2022 Kas Gruplar\u0131: G\u00f6\u011f\u00fcs, triceps, \u00f6n deltoid, core \u2022 Nas\u0131l Yap\u0131l\u0131r: V\u00fccut yere paralel tutulur, kollar b\u00fck\u00fclerek g\u00f6\u011f\u00fcs yere yakla\u015ft\u0131r\u0131l\u0131r ve tekrar yukar\u0131 itilir. 2. S\u0131rt Egzersizleri a. Deadlift \u2022 Kas Gruplar\u0131: S\u0131rt, hamstrings, glutes, core \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell yerden kald\u0131r\u0131l\u0131r ve v\u00fccut d\u00fcz tutulur. Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.) b. Bent Over Row \u2022 Kas Gruplar\u0131: S\u0131rt, biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell e\u011fik pozisyonda \u00e7ekilir. c. Pull-Up \/ Chin-Up \u2022 Kas Gruplar\u0131: S\u0131rt, biceps, core \u2022 Nas\u0131l Yap\u0131l\u0131r: Barfiks bar\u0131nda as\u0131l\u0131n\u0131r ve \u00e7ene bar\u0131n \u00fczerine \u00e7ekilir. d. Lat Pulldown \u2022 Kas Gruplar\u0131: S\u0131rt, biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Makinede \u00fcstten tutu\u015fla bar \u00e7ekilir. e. Seated Cable Row \u2022 Kas Gruplar\u0131: S\u0131rt, biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Kablo makinesinde oturarak yap\u0131l\u0131r, kablo g\u00f6\u011fse do\u011fru \u00e7ekilir. f. T-Bar Row \u2022 Kas Gruplar\u0131: S\u0131rt, biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: V\u00fccut e\u011fik pozisyonda, T-bar veya barbell \u00e7ekilir. 3. Omuz Egzersizleri a. Overhead Press \u2022 Kas Gruplar\u0131: Deltoid, triceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ba\u015f \u00fcst\u00fcne kald\u0131r\u0131l\u0131r. b. Lateral Raise \u2022 Kas Gruplar\u0131: Lateral deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile kollar yanda yukar\u0131 kald\u0131r\u0131l\u0131r. c. Front Raise \u2022 Kas Gruplar\u0131: \u00d6n deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile kollar \u00f6ne do\u011fru kald\u0131r\u0131l\u0131r. d. Rear Delt Fly \u2022 Kas Gruplar\u0131: Arka deltoid \u2022 Nas\u0131l Yap\u0131l\u0131r: E\u011fik pozisyonda dumbbell ile kollar yanda a\u00e7\u0131l\u0131r. e. Upright Row \u2022 Kas Gruplar\u0131: Deltoid, trapezius, biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile kollar yukar\u0131 do\u011fru \u00e7ekilir. f. Arnold Press \u2022 Kas Gruplar\u0131: Deltoid, triceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile oturarak veya ayakta, kollar d\u00f6n\u00fc\u015f yaparak yukar\u0131 kald\u0131r\u0131l\u0131r. 4. Bacak Egzersizleri a. Squat \u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes, core \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile \u00e7\u00f6melme hareketi yap\u0131l\u0131r. Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.) b. Leg Press \u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes \u2022 Nas\u0131l Yap\u0131l\u0131r: Makinede bacaklar ile a\u011f\u0131rl\u0131k itilir. c. Lunges \u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes \u2022 Nas\u0131l Yap\u0131l\u0131r: Bir ad\u0131m \u00f6ne at\u0131l\u0131r ve \u00e7\u00f6melme hareketi yap\u0131l\u0131r. d. Deadlift \u2022 Kas Gruplar\u0131: Hamstrings, glutes, s\u0131rt, core \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell yerden kald\u0131r\u0131l\u0131r ve v\u00fccut d\u00fcz tutulur. Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.) e. Bulgarian Split Squat \u2022 Kas Gruplar\u0131: Quadriceps, hamstrings, glutes \u2022 Nas\u0131l Yap\u0131l\u0131r: Bir bacak arkaya yerle\u015ftirilmi\u015f bench \u00fczerine konur, di\u011fer bacakla \u00e7\u00f6melme hareketi yap\u0131l\u0131r. Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.) f. Romanian Deadlift (RDL) \u2022 Kas Gruplar\u0131: Hamstrings, glutes, s\u0131rt \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ile belden e\u011filerek yap\u0131l\u0131r, dizler hafif b\u00fck\u00fcl\u00fcd\u00fcr. Omurga ve sinir sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan riskli bir harekettir. Dikkatli ve profesyonelce yap\u0131lmal\u0131d\u0131r.) 5. Kol Egzersizleri a. Bicep Curl \u2022 Kas Gruplar\u0131: Biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell veya barbell ile kollar b\u00fck\u00fclerek a\u011f\u0131rl\u0131k kald\u0131r\u0131l\u0131r. b. Tricep Extension \u2022 Kas Gruplar\u0131: Triceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Barbell veya dumbbell ba\u015f\u0131n arkas\u0131nda tutulur ve dirsekler d\u00fczle\u015ftirilir. c. Hammer Curl \u2022 Kas Gruplar\u0131: Biceps, \u00f6n kol \u2022 Nas\u0131l Yap\u0131l\u0131r: Dumbbell ile n\u00f6tr tutu\u015fla kollar b\u00fck\u00fcl\u00fcr. d. Skull Crusher \u2022 Kas Gruplar\u0131: Triceps \u2022 Nas\u0131l Yap\u0131l\u0131r: D\u00fcz bench \u00fczerinde barbell ile dirsekler b\u00fck\u00fclerek ba\u015f\u0131n arkas\u0131na indirilir ve d\u00fczle\u015ftirilir. e. Concentration Curl \u2022 Kas Gruplar\u0131: Biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: Oturarak, dirsek i\u00e7 uylu\u011fa dayanarak dumbbell kald\u0131r\u0131l\u0131r. f. Preacher Curl \u2022 Kas Gruplar\u0131: Biceps \u2022 Nas\u0131l Yap\u0131l\u0131r: \u00d6zel preacher bench \u00fczerinde, barbell veya dumbbell ile kollar b\u00fck\u00fclerek a\u011f\u0131rl\u0131k kald\u0131r\u0131l\u0131r. 6. Core (Kar\u0131n) Egzersizleri a. Plank \u2022 Kas Gruplar\u0131: Core, omuzlar \u2022 Nas\u0131l Yap\u0131l\u0131r: Y\u00fcz \u00fcst\u00fc yere paralel durularak dirsekler ve ayak parmaklar\u0131 \u00fczerinde v\u00fccut tutulur. b. Crunch \u2022 Kas Gruplar\u0131: Kar\u0131n kaslar\u0131 \u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yat\u0131larak dizler b\u00fck\u00fcl\u00fcr, \u00fcst v\u00fccut yukar\u0131 kald\u0131r\u0131l\u0131r ve geri indirilir. c. Russian Twist \u2022 Kas Gruplar\u0131: Oblik kaslar\u0131 \u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yar\u0131 oturur pozisyonda d\u00f6nerek dumbbell veya a\u011f\u0131rl\u0131k plakas\u0131 ile yanlara do\u011fru \u00e7evrilir. d. Leg Raise \u2022 Kas Gruplar\u0131: Alt kar\u0131n kaslar\u0131 \u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yatarak bacaklar yukar\u0131 kald\u0131r\u0131l\u0131r ve geri indirilir. e. Bicycle Crunch \u2022 Kas Gruplar\u0131: Kar\u0131n kaslar\u0131, oblik kaslar\u0131 \u2022 Nas\u0131l Yap\u0131l\u0131r: S\u0131rt \u00fcst\u00fc yatarak, bacaklar bisiklet \u00e7evirir gibi hareket ettirilir, dirsekler dizlere de\u011fdirilir. f. Mountain Climber \u2022 Kas Gruplar\u0131: Core, omuzlar, bacaklar \u2022 Nas\u0131l Yap\u0131l\u0131r: Plank pozisyonunda, dizler s\u0131rayla g\u00f6\u011fse do\u011fru \u00e7ekilir. g. Hanging Leg Raise \u2022 Kas Gruplar\u0131: Alt kar\u0131n kaslar\u0131 \u2022 Nas\u0131l Yap\u0131l\u0131r: Barfiks bar\u0131ndan as\u0131larak, bacaklar yukar\u0131 kald\u0131r\u0131l\u0131r. h. Ab Rollout \u2022 Kas Gruplar\u0131: Core, omuzlar \u2022 Nas\u0131l Yap\u0131l\u0131r: Ab roller veya barbell ile, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3119,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57],"tags":[],"class_list":["post-2972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-antrenman-programlari"],"_links":{"self":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2972","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/comments?post=2972"}],"version-history":[{"count":5,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2972\/revisions"}],"predecessor-version":[{"id":3121,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2972\/revisions\/3121"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/media\/3119"}],"wp:attachment":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/media?parent=2972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/categories?post=2972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/tags?post=2972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}