{"id":46,"date":"2019-09-23T22:12:20","date_gmt":"2019-09-23T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/kas-hacimlendirme-sezonu-kaslariniza-hacim-kazandiracak-en-iyi-10-ipucu-gucluyasa\/"},"modified":"2020-09-14T15:07:13","modified_gmt":"2020-09-14T12:07:13","slug":"hacim-kazanma-sezonu","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/hacim-kazanma-sezonu\/","title":{"rendered":"Kas Hacimlendirme Sezonu | Kaslar\u0131n\u0131za Hacim Kazand\u0131racak En \u0130yi 10 \u0130pucu"},"content":{"rendered":"
\u00a0<\/div>\n
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\u00a0<\/div>\n<\/div>\n
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Genel Bak\u0131\u015f<\/span><\/h2>\n<\/div>\n<\/div>\n
\u00a0<\/div>\n
K\u0131\u015f geliyor. Bu bir\u00e7ok fitness ve v\u00fccut geli\u015ftirme merakl\u0131s\u0131 i\u00e7in kaslar\u0131n hacmini ve k\u00fctlesini artt\u0131rma zaman\u0131n yakla\u015ft\u0131\u011f\u0131na i\u015faret. Maalesef ki, kasl\u0131 bir v\u00fccuda sahip olmak, san\u0131ld\u0131\u011f\u0131 kadar basit de\u011fildir.\n

\u00c7o\u011fu insan sonras\u0131n\u0131 d\u00fc\u015f\u00fcnmeden karn\u0131n\u0131 abur cuburla t\u0131kabasa doldurur ve tart\u0131n\u0131n rakamlar\u0131 artarken kas k\u00fctlelerinin artt\u0131\u011f\u0131n\u0131 zannederler, oysa ki artan sadece ya\u011f k\u00fctleleridir.<\/p>\n

Bu makalede, minimum ya\u011f art\u0131\u015f\u0131 ile kaliteli, ya\u011fs\u0131z, ve hacimli kaslara sahip olman\u0131z i\u00e7in bilmeniz gereken \u00f6nemli ipu\u00e7lar\u0131 yer al\u0131yor.<\/p>\n<\/div>\n

\u0130PUCU #1: Do\u011fal besinler t\u00fcketin<\/h2>\n
Kas hacminizi artt\u0131rmak istemeniz ve bu yola ba\u015f koyman\u0131z, ne a\u015f\u0131r\u0131 egzersiz yapmak zorunda oldu\u011funuz anlam\u0131na geliyor ne de her istedi\u011finizi yiyebilece\u011finiz anlam\u0131na geliyor. Odaklanman\u0131z gereken nokta sa\u011fl\u0131kl\u0131 protein, karbonhidrat ve ya\u011f kaynaklar\u0131 olan temiz besinler yemek. T\u00fcketmeniz gereken baz\u0131 besinler \u015funlar:\n

\u2713 Tavuk, hindi, ya\u011fs\u0131z biftek
\u2713 Yumurta
\u2713 F\u0131st\u0131k ve f\u0131nd\u0131k ezmesi (\u015feker oran\u0131 en d\u00fc\u015f\u00fck olan\u0131)
\u2713 Avokado
\u2713 Ya\u011fl\u0131 bal\u0131k (somon, levrek vb.)
\u2713 Kuruyemi\u015f ve fasulyeler
\u2713 Bulgur pilav\u0131, tam bu\u011fdayl\u0131 makarna
\u2713 Beyaz ve tatl\u0131 patates<\/p>\n

Kaslara hacim kazand\u0131rman\u0131n kilit noktalar\u0131ndan biri, di\u011fer vitamin ve mineralleri unutmamakt\u0131r.<\/p>\n

G\u00fcnl\u00fck vitamin ve mineral ihtiyac\u0131n\u0131z\u0131 almak genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemlidir. \u0130\u00e7erdi\u011fi mikrobesinlerin (nam\u0131-di\u011fer: vitamin ve mineraller) v\u00fccudunuza sa\u011flayaca\u011f\u0131 \u00f6nemli yararlardan dolay\u0131 t\u00fcketilmesi \u00f6nerilen baz\u0131 besinler a\u015fa\u011f\u0131daki gibidir:<\/p>\n

\u2713 Ye\u015fil yaprakl\u0131 salatalar ve \u0131spanak
\u2713 Brokoli
\u2713 Mantar
\u2713 Orman meyveleri
\u2713 \u00c7ekirdekler<\/p>\n

Kalori al\u0131m\u0131 a\u00e7\u0131s\u0131ndan benim tavsiyem, ne h\u0131zda kas hacminizi art\u0131rmak istedi\u011finize ba\u011fl\u0131 olarak, g\u00fcnl\u00fck ihtiyac\u0131n\u0131za 250-500 kalori ilave etmenizdir.<\/p>\n<\/div>\n

\u0130PUCU #2: Yediklerinizi takip edin<\/h2>\n
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\"Hacim<\/a>\n

\u00a0<\/p>\n

\u00a0<\/div>\n
\u00c7o\u011fu ki\u015fi definasyon d\u00f6neminde g\u00fcnl\u00fck ald\u0131klar\u0131 makrobesinleri (nam\u0131-di\u011fer: ya\u011f, karbonhidrat ve protein) takip ederken g\u00f6sterdikleri \u00f6zeni kaslar\u0131na hacim kazand\u0131r\u0131rken g\u00f6stermiyor. Bana sorarsan\u0131z onlar i\u015fin s\u0131rr\u0131n\u0131 g\u00f6zden ka\u00e7\u0131r\u0131yorlar.<\/span><\/div>\n<\/div>\n<\/div>\n
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Kas hacimlendirme s\u0131ras\u0131nda makrobesinlerinizi takip ederek, g\u00fcnl\u00fck kalori hedefinizi tutturabilir ve gerekirse bu kalori d\u00fczeyinde ayarlamalar yapabilirsiniz. \u00d6rne\u011fin, eksik protein ald\u0131\u011f\u0131n\u0131z bir g\u00fcn\u00fcn sonunda, bunu telafi etmek i\u00e7in, kendinize bir protein kar\u0131\u015f\u0131m\u0131 yapabilirsiniz. Tabi e\u011fer yediklerinizi izlemezseniz bunu bilemezsiniz.<\/p>\n

\u2018MyFitnessPal\u2019 isimli uygulamay\u0131 kullanarak makrobesin al\u0131m\u0131n\u0131z\u0131 rahat\u00e7a takip edebilirsiniz. Kalori\/makrobesin hedeflerinizi uygulamaya girip, sonras\u0131nda g\u00fcn boyunca yedi\u011finiz besinleri ya uygulaman\u0131n veritaban\u0131ndan se\u00e7erek ya da yedi\u011finiz \u00fcr\u00fcn\u00fcn barkodunu okutarak takip edebilirsiniz. Ayr\u0131ca daha da kolay olmas\u0131 i\u00e7in kendi \u00f6\u011f\u00fcnlerinizin bilgisini de uygulamaya ekleyebilirsiniz.<\/p>\n<\/div>\n

\u0130PUCU #3: Uyku<\/h2>\n
Uykumuzu yeterince almak, sa\u011fl\u0131kl\u0131 ve iyi hissetmemiz i\u00e7in gerekli oldu\u011fu gibi, kas hacimlendirirken de hayati \u00f6nem ta\u015f\u0131r. Uyku eksikli\u011fi ve y\u00fcksek stres d\u00fczeyi antrenman sonras\u0131 iyile\u015fmenizi geciktirecek, bu da ertesi g\u00fcnk\u00fc performans\u0131n\u0131zda d\u00fc\u015fmeye sebep olacakt\u0131r.<\/span><\/div>\n
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Dahas\u0131, uykudayken HGH (h\u0131zl\u0131 g\u00f6z hareketi<\/span><\/a>) esnas\u0131nda, BH (b\u00fcy\u00fcme hormonu<\/span><\/a>) \u00fcretilir. Bu b\u00fcy\u00fcmemiz i\u00e7in \u015fartt\u0131r ve e\u011fer yeteri kadar uyumazsak, yeterince b\u00fcy\u00fcyemeyiz. Bu kadar basit.<\/p>\n

Sa\u011fl\u0131\u011f\u0131n\u0131z ve BH \u00fcretiminizi artt\u0131rmak i\u00e7in, her gece en az 7-8 saatlik uyku uyuman\u0131z tavsiye edilir.<\/p>\n<\/div>\n

\u0130PUCU #4 : Zaman \u00e7izelgesi<\/h2>\n
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\"Hacim<\/a>\n
\u00a0<\/div>\n
Kas hacimlendirirken, kendinize s\u0131k\u0131 s\u0131k\u0131ya uyaca\u011f\u0131n\u0131z bir zaman \u00e7izelgesi yapmak isteyeceksiniz. Bu zaman \u00e7izelgesindeki s\u00fcreye uyun ve k\u0131sa kesmeye \u00e7al\u0131\u015fmay\u0131n. Bir\u00e7ok insan arzu etti\u011fi sonucu hemen g\u00f6remedi\u011finde veya ya\u011fland\u0131\u011f\u0131n\u0131 fark etti\u011finde, kas hacimlendirmeyi b\u0131rak\u0131r. E\u011fer sizde de durum buysa, yenilgiyi kabul etmek yerine \u00f6nce ald\u0131\u011f\u0131n\u0131z kalorileri uygun bir \u015fekilde d\u00fczeltin ve kald\u0131\u011f\u0131n\u0131z yerden devam edin. Bakal\u0131m bir fark g\u00f6rebilecek misiniz.<\/span><\/div>\n<\/div>\n<\/div>\n
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Ya\u011fs\u0131z kas hacimlendirmenin acele etmeden yakla\u015f\u0131k 6-8 ay alan bir s\u00fcrede yap\u0131lmas\u0131 tavsiye edilir. Bu s\u00fcre kaliteli kas yapman\u0131za yetecek gerekli zaman\u0131 verir ve temiz beslenmenize sad\u0131k kald\u0131\u011f\u0131n\u0131z s\u00fcrece fazla ya\u011f kazanmayaca\u011f\u0131n\u0131z anlam\u0131na gelir.<\/p>\n<\/div>\n

\u0130PUCU #5: Geli\u015fiminizi izleyin<\/h2>\n
\u0130pucu 2 deki gibi, ne kadar yol kat etti\u011finizi ve hedefe daha ne kadar yolunuz kald\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in, geli\u015fiminizi izlemeniz \u00f6nemlidir. Geli\u015fiminizi izlerken, kilonuz ve v\u00fccut ya\u011f\u0131n\u0131z\u0131n miktar\u0131 kadar v\u00fccut \u00f6l\u00e7\u00fclerinize de odaklanmal\u0131s\u0131n\u0131z.\n

\u00a0<\/p>\n

Haftada birka\u00e7 kere tart\u0131larak, haftal\u0131k geli\u015fiminizi kaydetmenizi \u00f6neririm. G\u00fcnl\u00fck \u00f6l\u00e7\u00fcmlere \u00e7ok odaklanmay\u0131n, \u00e7\u00fcnk\u00fc dalgalanmalar olabilir. Haftada 0,25-0,5 kilo almaya odaklan\u0131n. Buna ek olarak, yeni ba\u015flayanlar\u0131n v\u00fccut \u00f6l\u00e7\u00fcmlerini ayda veya on be\u015f g\u00fcnde bir yapt\u0131rmalar\u0131n\u0131 tavsiye ederim. Kollar\u0131n\u0131z\u0131, omuzlar\u0131n\u0131z\u0131, g\u00f6\u011fs\u00fcn\u00fcz\u00fc, belinizi, kal\u00e7an\u0131z\u0131, bacaklar\u0131n\u0131z\u0131 ve bald\u0131rlar\u0131n\u0131z\u0131 \u00f6l\u00e7melisiniz.<\/p>\n

Geli\u015fiminizi izleyerek, istedi\u011finiz sonu\u00e7lar\u0131 ba\u015faramad\u0131ysan\u0131z, program\u0131n\u0131z\u0131 gerekti\u011fi \u015fekilde de\u011fi\u015ftirebilirsiniz. \u00d6rne\u011fin, v\u00fccut ya\u011f\u0131n\u0131z fazla y\u00fckseliyorsa, ald\u0131\u011f\u0131n\u0131z kalori miktar\u0131n\u0131 a\u015fa\u011f\u0131 \u00e7ekebilirsiniz. Benzer \u015fekilde, e\u011fer yeterince h\u0131zl\u0131 kilo alam\u0131yorsan\u0131z, ald\u0131\u011f\u0131n\u0131z kalorileri biraz art\u0131rabilirsiniz.<\/p>\n<\/div>\n

\u0130PUCU #6: Kardiyo<\/h2>\n
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\"Hacim<\/a>\n

\u00a0<\/p>\n

\u00a0<\/div>\n
Bir\u00e7ok insan kas hacimlendirirken kardiyo yapmaman\u0131z\u0131 s\u00f6yleyecektir. Ben buna kat\u0131lm\u0131yorum. Benim fikrim kardiyoyu ne abartmal\u0131s\u0131n\u0131z, ne de yabana atmal\u0131s\u0131n\u0131z.<\/div>\n<\/div>\n<\/div>\n
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Kardiyo, kardiyovask\u00fcler (kalp-damar) sisteminizi sa\u011fl\u0131kl\u0131 tutmas\u0131n\u0131n yan\u0131 s\u0131ra, zihin sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 destekler ve v\u00fccudunuzdaki stresi azalt\u0131r. A\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131, oksijen al\u0131m\u0131n\u0131 azaltarak v\u00fccudu yorabilir. Bu y\u00fczden bir miktar kardiyovask\u00fcler egzersiz, kalbinizi daha iyi performans g\u00f6stermeye haz\u0131rlayarak antrenmanlar\u0131n\u0131z\u0131n da daha verimli ge\u00e7mesini sa\u011flar. Dahas\u0131, fit ve kardiyo yapan bir insan\u0131n ya\u011f yak\u0131m\u0131, yapmayan birinden daha fazla olacakt\u0131r, b\u00f6ylece kas hacimlendirirken yap\u0131lan kardiyo v\u00fccudunuzdaki ya\u011f oran\u0131n\u0131 d\u00fc\u015f\u00fck tutman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Haftada 2-3 defa kardiyo yap\u0131lmas\u0131 tavsiye edilir. Bu bir egzersizin ard\u0131ndan yap\u0131lacak YYAA (y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenman) \u015feklinde olabilece\u011fi gibi, g\u00fcn i\u00e7inde herhangi bir zamanda LISS (d\u00fc\u015f\u00fck yo\u011funluklu istikrarl\u0131 antrenman) \u015feklinde de yap\u0131labilir. Fiziksel olarak sizi yoraca\u011f\u0131 ve performans d\u00fc\u015f\u00fckl\u00fc\u011f\u00fcne sebep olaca\u011f\u0131 i\u00e7in, benim tavsiyem a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmadan \u00f6nce kardiyo \u00e7al\u0131\u015fmaman\u0131zd\u0131r. Kardiyoyu a\u011f\u0131rl\u0131k \u00e7al\u0131\u015ft\u0131ktan sonra, antrenman\u0131n bitiminde yap\u0131n. Sonu\u00e7ta kas yap\u0131m\u0131 burada esas hedeftir.<\/p>\n<\/div>\n

\u0130PUCU #7: Supplementler<\/h2>\n
Hacim i\u00e7in \u015fart olmasa bile supplementler geli\u015fiminizi ciddi oranda art\u0131rabilir. Farkl\u0131 hedefleri olan bireylere uygun bir\u00e7ok farkl\u0131 supplementler piyasada mevcuttur. Supplementleri do\u011fru se\u00e7mek \u00e7ok \u00f6nemlidir.\n

Antrenman \u00f6ncesi \u00fcr\u00fcnler<\/strong> g\u00fcn boyunca yorulup, antrenman i\u00e7in enerji artt\u0131r\u0131c\u0131 ve itici bir g\u00fcce ihtiyac\u0131 olanlar i\u00e7in m\u00fckemmeldir. Bunlar egzersiz s\u0131ras\u0131nda performans\u0131n\u0131z\u0131 artt\u0131rman\u0131za yard\u0131mc\u0131 olur dolay\u0131s\u0131yla sonras\u0131nda kendinizi yorgun ve t\u00fckenmi\u015f hissetmezsiniz.<\/p>\n

Kreatin<\/strong> de m\u00fckemmel bir supplementtir. Enerji \u00fcretimi i\u00e7in gerekli ADP nin ATP (enerji) ye d\u00f6n\u00fc\u015f h\u0131z\u0131n\u0131 art\u0131r\u0131r. Bu k\u0131sa s\u00fcreli enerji, a\u011f\u0131rl\u0131k ve g\u00fc\u00e7 antrenmanlar\u0131nda, a\u015f\u0131r\u0131 a\u011f\u0131r y\u00fck kald\u0131r\u0131rken veya depar atarken, h\u0131zl\u0131 kas\u0131lan kas lifleri i\u00e7in muazzamd\u0131r. Ayr\u0131ca suyun osmoz yoluyla kaslara girmesini ve onlara daha dolgun bir g\u00f6r\u00fcn\u00fcm vermesini sa\u011flar.<\/p>\n

Whey protein tozu<\/strong> piyasada bilinen en pop\u00fcler supplementtir. Protein tozu, g\u00fcn boyunca protein al\u0131m\u0131n\u0131 art\u0131rman\u0131n ucuz ve kullan\u0131\u015fl\u0131 bir yoludur. \u00dcstelik \u00e7e\u015fitli ve leziz tatlarda sat\u0131n al\u0131nabilir.<\/p>\n

Mevcut supplementler hakk\u0131nda daha fazla bilgi edinmek, gere\u011finden fazla para \u00f6dememek ve daha az para \u00f6deyerek en iyi supplementleri almak istiyorsan\u0131z makalelerimize<\/a> bir g\u00f6z at\u0131n.<\/p>\n<\/div>\n

\u0130PUCU #8: Programa sad\u0131k kal\u0131n<\/h2>\n
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\"Hacim<\/a>\n
\u00a0<\/div>\n<\/div>\n<\/div>\n
\u00d6zellikle kas hacimlendirirken belli bir antrenman program\u0131na uymak, istedi\u011finiz sonu\u00e7lar\u0131 almak i\u00e7in olmazsa olmaz\u0131n\u0131zd\u0131r.\n

Spor salonuna gitti\u011finizde kesinlikle bilmeniz gereken \u015feyler: hangi kaslar\u0131 \u00e7al\u0131\u015ft\u0131raca\u011f\u0131n\u0131z, bunun i\u00e7in hangi egzersizleri yapaca\u011f\u0131n\u0131z, bunlar\u0131n ka\u00e7 set olaca\u011f\u0131 ve ka\u00e7 tekrar yapaca\u011f\u0131n\u0131zd\u0131r. Kendi plan\u0131n\u0131z\u0131 yapabilir veya internette mevcut olanlardan<\/span><\/a> bir tane se\u00e7ebilirsiniz.<\/p>\n

Kendi plan\u0131n\u0131z\u0131 yap\u0131yorsan\u0131z, kas b\u00fcy\u00fcmesi i\u00e7in 8-12 tekrardan olu\u015fan 3-4 set yapmaya \u00f6zen g\u00f6sterin. Egzersiz say\u0131s\u0131n\u0131 abartmamal\u0131 ve gev\u015fetmemelisiniz. Her g\u00fcn bir tek kasa odaklan\u0131yorsan\u0131z, bu kas grubu i\u00e7in 4-6 \u00e7e\u015fit egzersiz<\/strong>, birden fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131yorsan\u0131z, her bir kas grubu i\u00e7in 2-3 \u00e7e\u015fit egzersiz yapmal\u0131s\u0131n\u0131z.<\/p>\n

\u00c7al\u0131\u015fmalar\u0131n\u0131za dropset ve superset\u2019lerle (bunlara sonraki bir makalede deyinece\u011fiz) hacim katmal\u0131s\u0131n\u0131z. Bu, kaslar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca \u00e7ok deforme edip daha da geli\u015fmesine yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<\/div>\n

\u0130PUCU #9: A\u011f\u0131rl\u0131k d\u00fc\u015f\u00fcrme<\/h2>\n
\u00a0<\/div>\n
A\u011f\u0131rl\u0131k d\u00fc\u015f\u00fcrme genellikle kas hacimlendirme s\u00fcrecinde g\u00f6z ard\u0131 edilen, asl\u0131nda \u00e7ok g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r.\n

Zay\u0131f hissetti\u011finizde, geli\u015fiminiz durdu\u011funda veya s\u00fcrekli a\u011fr\u0131 hissetti\u011finizde, bir a\u011f\u0131rl\u0131k d\u00fc\u015f\u00fcrme haftas\u0131 yapmay\u0131 d\u00fc\u015f\u00fcnmelisiniz. Bunu yapman\u0131n en kolay yolu, normal antrenman\u0131n\u0131za devam etmek, fakat b\u00fct\u00fcn setleri 1MT\u2019nizin y\u00fczde 40-60\u2019\u0131<\/strong> a\u011f\u0131rl\u0131k ile yapman\u0131zd\u0131r. Tekrar ve set say\u0131lar\u0131n\u0131z her zamanki gibi kals\u0131n ama a\u011f\u0131rl\u0131k kald\u0131rma konusunda bedeninizi dinlendirin.<\/p>\n

A\u011f\u0131rl\u0131k d\u00fc\u015f\u00fcrme bedeninizi dinlendirirken, geli\u015fiminizdeki durgunlu\u011fun \u00fcstesinden gelmeyi ve spor salonunu b\u0131rakmaman\u0131z\u0131 sa\u011flar. A\u011f\u0131rl\u0131k d\u00fc\u015f\u00fcrmenin hemen ard\u0131ndan, kuvvet ve hacim kazan\u0131m\u0131nda bir sonraki ad\u0131ma ge\u00e7ebilirsiniz. Temel kural olarak, her iki ayda bir, veya siz ne zaman ihtiya\u00e7 duyarsan\u0131z, bir a\u011f\u0131rl\u0131k d\u00fc\u015f\u00fcrme haftas\u0131 yapman\u0131z\u0131 \u00f6neririm.<\/p>\n<\/div>\n

\u0130PUCU #10: Ger\u00e7ek\u00e7i olun<\/h2>\n
\n
\"Hacim<\/a>\n
\u00a0<\/div>\n<\/div>\n<\/div>\n
\u200bSon olarak, ger\u00e7ek\u00e7i olun. Kaslar bir gecede olu\u015fmaz<\/em>.\n

Sab\u0131rl\u0131 olmal\u0131s\u0131n\u0131z, sebat edin ve kendinize ger\u00e7ek\u00e7i bir hedef koyun. Ba\u015fkas\u0131na benzemeye \u00e7al\u0131\u015fmay\u0131n veya kendinizi ba\u015fkalar\u0131yla kar\u015f\u0131la\u015ft\u0131rmay\u0131n. Onlar\u0131 motivasyon i\u00e7in kullan\u0131n. E\u011fer hedefiniz ger\u00e7ek\u00e7i olursa, bunu ba\u015farman\u0131z daha olas\u0131 olur.<\/p>\n<\/div>\n

S\u00f6z\u00fcn \u00d6z\u00fc<\/span><\/h2>\n
\u200bKas hacimlendirme can\u0131n\u0131z\u0131n istedi\u011fini yemek ve bir anda irile\u015fmek kadar basit bir \u015fey de\u011fildir. Yaz\u0131lan her \u015feyi do\u011fru yapt\u0131\u011f\u0131n\u0131zdan emin olun, sonu\u00e7lar\u0131n\u0131 g\u00f6receksiniz. Bu 10 ipucunu takip ederek, ciddi kazan\u0131mlar elde etme yolunda ilerleyeceksiniz!\n

Beslenme ve v\u00fccut geli\u015ftirme ile ilgili ipu\u00e7lar\u0131 i\u00e7in G\u00fc\u00e7l\u00fcya\u015fa.com<\/span><\/a>\u2019daki di\u011fer makaleleri g\u00f6zden ge\u00e7irerek kas hacimlendirmede ustala\u015f\u0131n.<\/p>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n

\n\n\n\n

\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n
<\/div>\n\n\n\n
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\u00a0 \u00a0 Genel Bak\u0131\u015f \u00a0 K\u0131\u015f geliyor. Bu bir\u00e7ok fitness ve v\u00fccut geli\u015ftirme merakl\u0131s\u0131 i\u00e7in kaslar\u0131n hacmini ve k\u00fctlesini artt\u0131rma zaman\u0131n yakla\u015ft\u0131\u011f\u0131na i\u015faret. Maalesef ki, kasl\u0131 bir v\u00fccuda sahip olmak, san\u0131ld\u0131\u011f\u0131 kadar basit de\u011fildir. \u00c7o\u011fu insan sonras\u0131n\u0131 d\u00fc\u015f\u00fcnmeden karn\u0131n\u0131 abur cuburla t\u0131kabasa doldurur ve tart\u0131n\u0131n rakamlar\u0131 artarken kas k\u00fctlelerinin artt\u0131\u011f\u0131n\u0131 zannederler, oysa ki artan sadece […]<\/p>","protected":false},"author":1,"featured_media":623,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[14,7],"tags":[102,101,103,73,72,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",900,600,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",900,600,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",480,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-768x512.jpg",768,512,true],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",885,590,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",900,600,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",900,600,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",900,600,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",480,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-885x500.jpg",885,500,true],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-900x500.jpg",900,500,true],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",900,600,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig.jpg",600,400,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hacim-kazanma-sezonu-hq_5_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":1,"qubely_category":"\u0130pu\u00e7lar\u0131 ve Tavsiyeler<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"\u00a0 \u00a0 Genel Bak\u0131\u015f \u00a0 K\u0131\u015f geliyor. Bu bir\u00e7ok fitness ve v\u00fccut geli\u015ftirme merakl\u0131s\u0131 i\u00e7in kaslar\u0131n hacmini ve k\u00fctlesini artt\u0131rma zaman\u0131n yakla\u015ft\u0131\u011f\u0131na i\u015faret. Maalesef ki, kasl\u0131 bir v\u00fccuda sahip olmak, san\u0131ld\u0131\u011f\u0131 kadar basit de\u011fildir. \u00c7o\u011fu insan sonras\u0131n\u0131 d\u00fc\u015f\u00fcnmeden karn\u0131n\u0131 abur cuburla t\u0131kabasa doldurur ve tart\u0131n\u0131n rakamlar\u0131 artarken kas k\u00fctlelerinin artt\u0131\u011f\u0131n\u0131 zannederler, oysa ki artan sadece…","yoast_head":"\nKas Hacimlendirme Sezonu | Kaslar\u0131n\u0131za Hacim Kazand\u0131racak En \u0130yi 10 \u0130pucu - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"K\u0131\u015f geliyor. Bu bir\u00e7ok fitness ve v\u00fccut geli\u015ftirme merakl\u0131s\u0131 i\u00e7in kaslar\u0131n\u0131n hacmini ve k\u00fctlesini artt\u0131rma zaman\u0131n yakla\u015ft\u0131\u011f\u0131na i\u015faret. 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\u00a0 Genel Bak\u0131\u015f \u00a0 K\u0131\u015f geliyor. Bu bir\u00e7ok fitness ve v\u00fccut geli\u015ftirme merakl\u0131s\u0131 i\u00e7in kaslar\u0131n hacmini ve k\u00fctlesini artt\u0131rma zaman\u0131n yakla\u015ft\u0131\u011f\u0131na i\u015faret. Maalesef ki, kasl\u0131 bir v\u00fccuda sahip olmak, san\u0131ld\u0131\u011f\u0131 kadar basit de\u011fildir. \u00c7o\u011fu insan sonras\u0131n\u0131 d\u00fc\u015f\u00fcnmeden karn\u0131n\u0131 abur cuburla t\u0131kabasa doldurur ve tart\u0131n\u0131n rakamlar\u0131 artarken kas k\u00fctlelerinin artt\u0131\u011f\u0131n\u0131 zannederler, oysa ki artan sadece…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/46"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=46"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/46\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/623"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=46"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=46"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}