{"id":48,"date":"2019-09-01T22:12:20","date_gmt":"2019-09-01T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/34-yil-agirlik-kaldirdiktan-sonra-ogrendigim-14-ders-gucluyasa\/"},"modified":"2020-09-14T15:07:40","modified_gmt":"2020-09-14T12:07:40","slug":"34-yil-agirlik-kaldirdiktan-sonra-ogrendigim-14-ders","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/34-yil-agirlik-kaldirdiktan-sonra-ogrendigim-14-ders\/","title":{"rendered":"34 Y\u0131l A\u011f\u0131rl\u0131k Kald\u0131rd\u0131ktan Sonra \u00d6\u011frendi\u011fim 14 Ders"},"content":{"rendered":"
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\u201cBU MAKALE BENCH PRESS ANTRENMANLARINIZDA DAHA \u0130Y\u0130 HALE GELMEN\u0130Z\u0130 SA\u011eLAMAYACAK, ANCAK 55 SENEL\u0130K YA\u015eLI V\u00dcCUDUMDAN ED\u0130ND\u0130\u011e\u0130M DE\u011eERL\u0130 BAKI\u015e A\u00c7ISINI KAZANAB\u0130L\u0130RS\u0130N\u0130Z.\u201d<\/span><\/div>\n
\u00a0<\/div>\n<\/div>\n<\/div>\n
A\u015fa\u011f\u0131dakiler, 55 ya\u015f\u0131nda ve hala bir v\u00fccut geli\u015ftirici olmaya \u00e7al\u0131\u015fan Amerikal\u0131 birinin kendi a\u011fz\u0131ndan \u00f6\u011frenmenizi istedi\u011fi \u015feylerdir.\n

Los Angeles\u2019ta bulunan Bat\u0131 Koleji\u2019ndeki son senemden beri bir\u00e7ok \u015fey de\u011fi\u015fti. Y\u0131llardan 1981\u2019di. Ronald Reagan ba\u015fkand\u0131, MTV kablolu televizyon yay\u0131n\u0131na ba\u015flam\u0131\u015ft\u0131 ve \u201cKutsal Hazine Avc\u0131lar\u0131\u201d birden favori filmim olmu\u015ftu. AIDS\u2019e sebep olan vir\u00fcs ke\u015ffedilmi\u015fti ve bunun bende b\u00fcy\u00fck bir etkisi olmu\u015ftu \u00e7\u00fcnk\u00fc y\u0131llar boyunca bir\u00e7ok yak\u0131n arkada\u015f\u0131m\u0131 bu vir\u00fcs y\u00fcz\u00fcnden kaybedecektim.<\/p>\n

Ayn\u0131 y\u0131l bir ba\u015fka \u015fey daha oldu. 170 pound (77 kg) iken, ilk a\u011f\u0131rl\u0131\u011f\u0131m\u0131 kald\u0131rd\u0131m.<\/p>\n

V\u00fccut geli\u015ftirmeye ba\u015flama motivasyonunuz ne olursa olsun, muhtemelen ya\u015f\u0131n\u0131z ilerledik\u00e7e bu motivasyon de\u011fi\u015fecektir. Bir\u00e7ok insan bu s\u00fcre\u00e7te vazge\u00e7ecektir, bunu spor salonlar\u0131ndaki insanlar\u0131n \u00e7o\u011funlu\u011funun 20lerinde ve 30lar\u0131nda olmas\u0131 ger\u00e7e\u011finden yola \u00e7\u0131karak s\u00f6yleyebiliriz. A\u011f\u0131rl\u0131k kald\u0131ran bir\u00e7ok ki\u015fi zamanla ge\u00e7irdikleri sakatl\u0131klardan dolay\u0131 b\u0131rakmak zorunda kal\u0131r. Tanr\u0131, insan v\u00fccudunu otuz y\u0131l boyunca tekrar tekrar b\u00fcy\u00fck a\u011f\u0131rl\u0131klar kald\u0131rmak i\u00e7in tasarlamam\u0131\u015ft\u0131r.<\/p>\n

Sakatl\u0131klara ra\u011fmen \u2013ya da sakatl\u0131klar sebebiyle- yol boyunca kendime \u00e7ok say\u0131da ders \u00e7\u0131kard\u0131m. Bu makale \u00fcst g\u00f6\u011f\u00fcs antrenmanlar\u0131n\u0131zda daha iyi hale gelmenizi sa\u011flamayacakt\u0131r, ancak 55 senelik ya\u015fl\u0131 v\u00fccudumdan edindi\u011fim de\u011ferli bak\u0131\u015f a\u00e7\u0131s\u0131n\u0131 kazanabilirsiniz.<\/p>\n<\/div>\n

1. Is\u0131nmalar Tercihi De\u011fildir<\/strong><\/h2>\n
Bug\u00fcnlerde demire dokunmadan \u00f6nceki be\u015f dakikam\u0131 yat\u0131k bisiklete ay\u0131r\u0131yorum ve bu s\u0131rada a\u011f\u0131rl\u0131k kullanmadan, t\u00fcm k\u0131s\u0131mlar\u0131n \u0131s\u0131nabilmesi i\u00e7in; kol \u00e7evirme, kafa \u00fcst\u00fc presleri, kol sallama, \u00f6n kald\u0131rma, kol kas\u0131 geni\u015fletme ve omuz \u00e7emberleri egzersizlerini yap\u0131yorum. E\u011fer bu a\u015famay\u0131 atlarsam, her hal\u00fckarda \u0131s\u0131nma setlerine iki kat\u0131 zaman harcamam gerekecek, bu y\u00fczden hemen do\u011frudan bisikletle ba\u015fl\u0131yorum ve kan dola\u015f\u0131m\u0131n\u0131n bu \u015fekilde olmas\u0131 \u015fu s\u0131ralar g\u00fcnl\u00fck hayat\u0131m\u0131n bir par\u00e7as\u0131 haline gelen hafif a\u011fr\u0131lara ve ac\u0131lara iyi geliyor.<\/div>\n
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\u201cA\u011eIRLIK ANTRENMANINDAN \u00d6NCE ISINMANIN \u00d6NEM\u0130YLE \u0130LG\u0130L\u0130 DUYDU\u011eUNUZ B\u00dcT\u00dcN \u00d6NER\u0130LER, YA\u015eINIZ \u0130LERLED\u0130K\u00c7E DAHA DA GEREKL\u0130 HALE GEL\u0130YOR.\u201d<\/div>\n<\/div>\n<\/div>\n
\u200bA\u011f\u0131rl\u0131k antrenman\u0131ndan \u00f6nce \u0131s\u0131nman\u0131n \u00f6nemiyle ilgili duydu\u011funuz b\u00fct\u00fcn \u00f6neriler, ya\u015f\u0131n\u0131z ilerledik\u00e7e daha da gerekli hale geliyor. Ayn\u0131 hususlar\u0131 antrenman sonras\u0131 yap\u0131lan, \u00f6zellikle diz ard\u0131 kiri\u015fi ve alt bel gibi anahtar kas gruplar\u0131 i\u00e7in esnetme hareketleri bak\u0131m\u0131ndan da irdeliyorum.\u00a0<\/div>\n

\u00a02. Deadlift Yapmaya Daha Erken Ba\u015flam\u0131\u015f Olmay\u0131 Dilerdim<\/strong><\/h2>\n
80\u2019lerin ba\u015f\u0131nda a\u011f\u0131rl\u0131k kald\u0131rmaya ba\u015flad\u0131\u011f\u0131mda, bir\u00e7ok ki\u015fi deadlift yapm\u0131yordu. Biz ayna kaslar\u0131n\u0131n pe\u015findeydik, bu y\u00fczden ben de deadlifti \u00f6\u011frenmekle pek u\u011fra\u015fmad\u0131m. \u201c\u015eimdi bildi\u011fimi o zaman da biliyor olsayd\u0131m\u201d anlam\u0131nda, yapabilece\u011finiz en iyi k\u00fctle ve g\u00fc\u00e7 hareketlerinden biri Deadlifttir ve t\u00fcm kas sistemini \u00e7al\u0131\u015ft\u0131rarak g\u00fczel bir hormon deste\u011fi sa\u011flar.\n

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Bug\u00fcn, bir\u00e7ok gen\u00e7 spor salonunda deadlift yap\u0131yor ancak s\u0131kl\u0131kla Romanya versiyonu ile s\u0131radan deadlifti kar\u0131\u015ft\u0131r\u0131yorlar ve bu ge\u00e7erli bir \u00e7e\u015fit de\u011fil. Deadliftinizi bilin ve onu do\u011fru yap\u0131n.<\/p>\n<\/div>\n

3. \u00c7ok Antrenman Ortalama Genlerin \u00dcstesinden Gelemeyebilir<\/strong><\/h2>\n

\"34<\/a><\/span><\/p>\n

Dokuzuncu s\u0131n\u0131ftayken \u00f6n\u00fcmde oturan bir \u00e7ocu\u011fu hat\u0131rl\u0131yorum. Bir keresinde kolunu s\u0131km\u0131\u015ft\u0131 ve kaslar\u0131 g\u00fczel bir top gibi \u015fi\u015fmi\u015fti. 34 y\u0131ll\u0131k antrenman\u0131n sonunda size s\u00f6yleyebilirim ki benim hala onun 14 ya\u015f\u0131nda sahip oldu\u011fu kadar g\u00fczel paz\u0131lar\u0131m yok.\n

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Bir \u015feyi ne kadar a\u015f\u0131r\u0131 istiyor olursan\u0131z olun veya ne kadar s\u0131k\u0131 \u00e7al\u0131\u015f\u0131rsan\u0131z \u00e7al\u0131\u015f\u0131n, baz\u0131 fiziksel \u00f6zelliklere sahip olmak elinizde olmayabilir. Kendinizi di\u011ferleriyle k\u0131yaslayamazs\u0131n\u0131z, herkes farkl\u0131 bir genetikle ya\u015famak durumundad\u0131r ve tek yapabilece\u011finiz kendinizinkini geli\u015ftirmeye odaklanmakt\u0131r.<\/p>\n<\/div>\n

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4. \u0130stersem Kendime Bir G\u00fcn \u0130zin Verebilirim<\/strong><\/h2>\n
Eskiden antrenmanlar\u0131m\u0131 ka\u00e7\u0131rmamak konusunda tak\u0131nt\u0131l\u0131yd\u0131m, ger\u00e7ekten tatil yapmaya bile f\u0131rsat bulam\u0131yordum. \u015eimdiyse, spor salonuna gitmeyi istemiyorsam, gitmiyorum. Antrenmanlar\u0131 ka\u00e7\u0131rd\u0131\u011f\u0131mda kendi \u00fczerime gelmiyorum ancak hala her g\u00fcn bir \u015fekilde egzersiz yap\u0131yorum. Bu bazen a\u00e7\u0131k havada kardiyo oluyor bazense bah\u00e7e i\u015fleri.\n

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Bir antrenman\u0131 ka\u00e7\u0131rman\u0131n en k\u00f6t\u00fc yan\u0131 bir ikincisini ka\u00e7\u0131rman\u0131n ve sonra bir \u00fc\u00e7\u00fcnc\u00fcs\u00fcn\u00fc de ka\u00e7\u0131rman\u0131n \u00e7ok kolay olmas\u0131d\u0131r. Di\u011fer herkes gibi, rutinimden \u00e7\u0131kt\u0131\u011f\u0131mda onu geri kazanmak \u00e7ok daha zor oluyor ve kendimle ilgili o kadar iyi hissetmiyorum.<\/p>\n<\/div>\n

5. Sonu\u00e7lar Kendisini Bir Gecede G\u00f6stermez<\/strong><\/h2>\n
\u200bMatematik ac\u0131mas\u0131z bir konu olabilir. Bunca y\u0131ld\u0131r kollar\u0131ma 4 in\u00e7 (10 cm) ekledim, muhtemel yar\u0131s\u0131 bisepslere yar\u0131s\u0131 da trisepslere eklendi. Maksimum boyutuma ula\u015fmam 10 y\u0131l\u0131m\u0131 ald\u0131. E\u011fer 52 hafta boyunca her hafta sadece bir kere biseps \u00e7al\u0131\u015fm\u0131\u015fsam, her antrenmanda 0.004 in\u00e7 (0.01 cm) gibi heves k\u0131r\u0131c\u0131 bir kazanc\u0131m olmu\u015f.\n

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Bir gecede bir yere varam\u0131yorsunuz. Bu sebeple, heveslerinizi sab\u0131r ile g\u00fcd\u00fcml\u00fcyor olmal\u0131s\u0131n\u0131z. Bilginize, bu s\u00fcre i\u00e7inde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131m 60 pound (27 kg) artt\u0131, yani y\u0131lda yakla\u015f\u0131k 6 pound (2.7 kg) kas ediyor.<\/p>\n<\/div>\n

6. Shrug Yaparken Boynumu D\u00fcz Tutmal\u0131yd\u0131m<\/strong><\/h2>\n
\u200bEgzersiz makalelerindeki bir\u00e7ok \u00f6neriyi \u00fcst\u00fcnk\u00f6r\u00fc okuyup ge\u00e7iyor olabilirsiniz ama konu omurgan\u0131za geldi\u011finde, dikkatinizi tam vermelisiniz. Benim durumumda, benim a\u011f\u0131r shruglar yaparken a\u015fa\u011f\u0131 do\u011fru bakma e\u011filimim vard\u0131 ve bunun \u00e7al\u0131\u015fan ki\u015filerde bug\u00fcn i\u00e7in genel bir durum oldu\u011funu s\u00f6yleyebilirim. Tipik olarak ellerimde 100 poundluk (45 kg) damb\u0131llar tutard\u0131m, bu a\u011f\u0131rl\u0131k boynunuzu \u00e7eker \u00e7\u00fcnk\u00fc a\u011f\u0131rl\u0131k do\u011frudan omuzlar\u0131n\u0131za gider ve orada kal\u0131r. Ba\u015f\u0131n\u0131z e\u011fildi\u011finde, boyun omurgan\u0131z do\u011fal hizas\u0131ndan \u00e7\u0131kar. Bu durumu y\u00fcksek a\u011f\u0131rl\u0131klarla birle\u015ftirdi\u011finizde, f\u0131t\u0131k olmak i\u00e7in en uygun konumdas\u0131n\u0131z demektir.\n

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Bana olan da tam olarak buydu. Sa\u011f kolum iki hafta boyunca tamamen uyu\u015ftu. Trisepslerim b\u00fct\u00fcn sinir ba\u011flant\u0131s\u0131n\u0131 kaybetti ve tamamen k\u00f6reldi. Sol taraf\u0131mla 100 poundluk bir damb\u0131l\u0131 basabilirken sa\u011f taraf ancak 20 basabiliyordu. Sonunda boyun ameliyat\u0131 olana kadar y\u0131llarca koruyucu t\u0131bbi tedavi g\u00f6rmek durumunda kald\u0131m.<\/p>\n

T\u00fcm bunlar ba\u015f\u0131m\u0131 a\u015fa\u011f\u0131da tutarak shrug yapt\u0131\u011f\u0131m i\u00e7in oldu.<\/p>\n<\/div>\n

7. Antrenmanlar\u0131m\u0131 Daha K\u0131sa Tutuyorum<\/strong><\/h2>\n
\u200bGe\u00e7mi\u015fe bakt\u0131\u011f\u0131mda zaman\u0131nda nas\u0131l haftan\u0131n alt\u0131 g\u00fcn\u00fc g\u00fcnde iki saat \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131 merak ediyorum. Nas\u0131l hayatta kalm\u0131\u015f oldu\u011fumu hala \u00e7\u00f6zemiyorum. Muhtemelen kulaklar\u0131mdan kortizol s\u0131z\u0131yordu. \u015eimdiki limitim g\u00fcnde 75 dakika ve bu hem spor salonunda sa\u011flam antrenman yapmama izin veriyor, hem de antrenman bitti\u011finde evin yoluna koyulmaya fiziken ve zihnen haz\u0131r oluyorum.\n

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34 y\u0131ll\u0131k a\u011f\u0131r antrenman\u0131n sonunda, bu noktadan sonra hacim geli\u015ftirmeyece\u011fim. Art\u0131k durum daha \u00e7ok elimde olan\u0131 korumakla alakal\u0131. Buna ra\u011fmen, heyecan\u0131mla kendimi zorlamak ve yar\u0131 ya\u015f\u0131mdaki gen\u00e7lere ayak uydurabilece\u011fimi bilmek beni tatmin ediyor.<\/p>\n<\/div>\n

8. Sinir Hasarlar\u0131n\u0131 Hafife Almay\u0131n<\/strong><\/h2>\n
\u200bA\u011fr\u0131lar ve ac\u0131lar vard\u0131r, y\u0131rt\u0131lmalar ve burkulmalar vard\u0131r ve bir de \u00f6yle sakatlanmalar vard\u0131r ki uyu\u015fman\u0131za neden olur. Uyu\u015fma ciddi bir problemi i\u015faret ediyor olabilir. \u00d6rne\u011fin, s\u0131k\u0131\u015fan ya da omurgan\u0131zda \u015fi\u015fen bir disk. Bir uzvunuzda ne zaman uyu\u015fma hissederseniz ve zamanla ge\u00e7mezse, bir spor hekimine g\u00f6r\u00fcn\u00fcn.<\/div>\n
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“BAZI S\u0130N\u0130R HASARLARI ZAMANLA \u0130Y\u0130YE G\u0130DER, BAZILARI \u0130LERLEY\u0130C\u0130D\u0130R VE EV PARASI KADAR PAHALI B\u0130R TIBB\u0130 \u0130\u015eLEMDEN GE\u00c7MEK ZORUNDA KALANA KADAR K\u00d6T\u00dcYE G\u0130DER.\u201d<\/div>\n<\/div>\n<\/div>\n
\u200bBaz\u0131 sinir hasarlar\u0131 zamanla iyiye gider, baz\u0131lar\u0131 ilerleyicidir ve ev paras\u0131 kadar pahal\u0131 bir t\u0131bbi i\u015flemden ge\u00e7mek zorunda kalana kadar k\u00f6t\u00fcye gider. A\u011f\u0131rl\u0131k kald\u0131ran birinin kar\u015f\u0131la\u015fabilece\u011fi en ciddi sakatl\u0131k budur ve hi\u00e7bir ac\u0131 hissetmeyebilirsiniz de. Semptomlar\u0131 g\u00f6rmezden gelmeyin.<\/div>\n

9. Her \u015eey Daha A\u011f\u0131r Geliyor<\/strong><\/h2>\n
\u200bZaman\u0131nda \u0131s\u0131n\u0131rken kulland\u0131\u011f\u0131m a\u011f\u0131rl\u0131klar\u0131n \u015fimdi a\u011f\u0131r gelmeye ba\u015flamas\u0131 hayret verici. Antrenmanlar\u0131m\u0131n yo\u011funlu\u011funu, k\u0131smen gereklilikten (eklem a\u011fr\u0131lar\u0131 y\u00fcz\u00fcnden), azaltt\u0131m ama ayn\u0131 zamanda ya\u015f\u0131n ilerlemesiyle g\u00fc\u00e7 ve testesteron seviyesi de do\u011fal olarak azal\u0131yor. Bu durumla uzun y\u0131llar sava\u015ft\u0131m ancak \u015fimdi ka\u00e7\u0131n\u0131lmaz oldu\u011funu g\u00f6r\u00fcyorum.\n

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Y\u00fcksek tekrarl\u0131 setler v\u00fccut i\u00e7in daha naziktir ve yan\u0131n\u0131zda \u00e7al\u0131\u015fan ki\u015finin ne d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fc daha az umursamamay\u0131 \u00f6\u011freniyorsunuz.<\/p>\n<\/div>\n

10. B\u00fct\u00fcn Yumurtalar\u0131 Ayn\u0131 Sepete Koymay\u0131n<\/strong><\/h2>\n
Bu end\u00fcstride yakla\u015f\u0131k yirmi y\u0131ld\u0131r \u00e7al\u0131\u015f\u0131yorum ve tek amac\u0131 olabildi\u011fince kasl\u0131 olmak olan bir\u00e7ok insanla tan\u0131\u015fm\u0131\u015f olmam hayret verici. Beni rahats\u0131z eden \u015fey bu hedefin hayatlar\u0131ndaki di\u011fer her \u015feyin \u00f6n\u00fcne ge\u00e7mesi, aile ve kariyerleri de d\u00e2hil.\u00a0<\/div>\n
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“V\u00dcCUT GEL\u0130\u015eT\u0130RME DO\u011eASI GERE\u011e\u0130 TAKINTILI B\u0130R AKT\u0130V\u0130TED\u0130R ANCAK DENGEL\u0130 B\u0130R V\u00dcCUT \u0130\u00c7\u0130N \u00c7ABALAMAK S\u0130Z\u0130 \u0130Y\u0130 V\u00dcCUTLU B\u0130R B\u0130REY YAPACAKTIR.”<\/div>\n<\/div>\n<\/div>\n
\u200bBoyutun bir k\u0131s\u0131m insanlar i\u00e7in sizi daha \u00e7ekici hale getirdi\u011finin fark\u0131nday\u0131m ve bu olduk\u00e7a motive edici olabilir ancak 40l\u0131 ve 50 li ya\u015flar\u0131n\u0131za geldi\u011finizde masaya yemek getirmeyecektir. V\u00fccut geli\u015ftirme do\u011fas\u0131 gere\u011fi tak\u0131nt\u0131l\u0131 bir aktivitedir ancak denge i\u00e7in \u00e7abalamak sizi iyi v\u00fccutlu bir birey yapacakt\u0131r ve o v\u00fccuda sonsuza kadar tutunamayacaks\u0131n\u0131z.<\/div>\n

11. B\u00fcy\u00fck Kaslar = B\u00fcy\u00fck Boyun = T\u0131kay\u0131c\u0131 Uyku Apnesi \u0130\u00e7in Daha B\u00fcy\u00fck Risk<\/strong><\/h2>\n
170 pound\u2019dan (77 kg) 230 pound\u2019a (104 kg) 10 y\u0131l i\u00e7inde \u00e7\u0131kmak, s\u0131kl\u0131kla yeni k\u0131yafetler almak zorunda olmaktan daha fazlas\u0131d\u0131r. Bu konuda bir fikrim yoktu ve kilo ald\u0131k\u00e7a e\u015fzamanl\u0131 olarak hayat\u0131m\u0131 sefalete s\u00fcr\u00fckleyen bir zay\u0131fl\u0131k geli\u015ftirdim.\n

\u00a0<\/p>\n

\u00a0<\/p>\n

T\u0131kay\u0131c\u0131 uyku apnesi ve v\u00fccut geli\u015ftirme el ele giderler \u00e7\u00fcnk\u00fc TUA b\u00fcy\u00fck boyunlu b\u00fcy\u00fck adamlarda olur (17 in\u00e7ten -43 cm- daha fazla) ve ya\u015fland\u0131k\u00e7a daha da k\u00f6t\u00fcye gider. 20 y\u0131l \u00f6nce i\u015f toplant\u0131lar\u0131nda s\u00fcrekli uyukluyordum, o zamanlar TUA\u2019nin ne oldu\u011funu kimse bilmiyordu bile- uyan\u0131k kalabilmek ve antrenmanlar\u0131m i\u00e7in enerjik olmak i\u00e7in uyar\u0131c\u0131lara g\u00fcveniyordum. Sonunda test yapt\u0131rd\u0131m ve fark ettim ki tek sorunum horlamak de\u011filmi\u015f, gece boyu her saat say\u0131s\u0131z defa nefes al\u0131\u015f\u0131m duruyormu\u015f ve dinlendirici bir uykuya hi\u00e7bir zaman giremiyormu\u015fum.<\/p>\n

\u015eu an bir s\u00fcrekli pozitif havayolu arac\u0131 kullan\u0131yorum ve \u00e7ok daha iyi hissediyorum. Bir\u00e7ok erkek bu sorunlar\u0131n\u0131n oldu\u011funu bile bilmiyorlar ancak partnerleri durumun olduk\u00e7a fark\u0131nda olabilir.<\/p>\n<\/div>\n

12. Egzersiz \u00d6ncesi Besin Takviyesini Kesin<\/strong><\/h2>\n
\u200b\u015eimdi 50lerimde oldu\u011fum i\u00e7in \u00e7ok daha az enerjim var, \u00f6zellikle i\u015fteki uzun bir g\u00fcnden sonra bitkin hissedebiliyorum. Daha gen\u00e7ken, sadece bir kep\u00e7e egzersiz \u00f6ncesi besin takviyesi al\u0131rd\u0131m ve bu enerjimi destekleyip zorlu bir antrenman\u0131n alt\u0131ndan kalkmam\u0131 sa\u011flard\u0131 ancak \u015fimdi bunu yapmaya daha az meyilliyim. Bunun yerine bir fincan kahve i\u00e7iyorum ya da arkamda g\u00fczel bir destek istiyorsam bir kep\u00e7enin bir b\u00f6l\u00fc \u00fc\u00e7\u00fcn\u00fc al\u0131yorum.<\/div>\n
\n

\"34<\/a>\n

\u00a0<\/p>\n

\u201c\u00dcR\u00dcN ET\u0130KETLER\u0130N\u0130 D\u0130KKATLE OKUYUN, \u00d6ZELL\u0130KLE 50LER\u0130N\u0130ZDEYS\u0130N\u0130Z. KALB\u0130N\u0130Z ESK\u0130S\u0130 KADAR GEN\u00c7 DE\u011e\u0130L VE BAZI \u0130\u00c7ER\u0130K KOMB\u0130NASYONLARININ TAM DOZDA KULLANILMASI \u00d6NER\u0130LM\u0130YOR.\u201d<\/div>\n<\/div>\n<\/div>\n
\u00dcr\u00fcn etiketlerini dikkatle okuyun, \u00f6zellikle 50lerinizdeysiniz. Kalbiniz eskisi kadar gen\u00e7 de\u011fil ve baz\u0131 i\u00e7erik kombinasyonlar\u0131n\u0131n tam dozda kullan\u0131lmas\u0131 \u00f6nerilmiyor.<\/div>\n

14. G\u00f6steri\u015f \u0130\u00e7in De\u011fil Sa\u011fl\u0131k \u0130\u00e7in Egzersiz Yap\u0131n<\/strong><\/h2>\n
Benim gibi olan bir\u00e7ok ki\u015fi v\u00fccut geli\u015ftirmeyi bencil sebeplerle isterler; iyi g\u00f6r\u00fcnmek ve bununla gelen b\u00fct\u00fcn faydalardan yararlanmak isteriz. Sa\u011fl\u0131k? Bu listede sonlarda gelir. Gelgelelim, zamanla \u00f6nceliklerimiz de\u011fi\u015fir, e\u011fer de\u011fi\u015fmezlerse \u00f6denecek bedel b\u00fcy\u00fckt\u00fcr. Bir\u00e7ok v\u00fccut geli\u015ftirici aram\u0131zdan olduk\u00e7a erken ayr\u0131lm\u0131\u015ft\u0131r.\u00a0<\/div>\n
\n

\"34<\/a>\n

\u00a0<\/p>\n

\u201cF\u0130T VE SA\u011eLIKLI OLMAK BEN\u0130M \u0130\u00c7\u0130N \u015eU AN 20 \u0130N\u00c7L\u0130K (50 CM) B\u0130R KOLA SAH\u0130P OLMAKTAN DAHA \u00d6NEML\u0130. (\u0130HANET, DE\u011e\u0130L M\u0130?) BU Y\u00dcZDEN ANTRENMAN \u00d6NCES\u0130NDE ISINIYOR, SONRASINDA ESNEME HAREKETLER\u0130N\u0130 YAPIYORUM, ROTATOR KILIF EGZERS\u0130ZLER\u0130N\u0130 YAPIYORUM VE KALB\u0130M \u0130\u00c7\u0130N KARD\u0130YO YAPIYORUM. BUNLAR B\u0130R\u00c7OK A\u011eIRLIK KALDIRAN GENC\u0130N YAPMAKLA H\u0130\u00c7 U\u011eRA\u015eMAYACA\u011eI \u015eEYLER.\u201d<\/div>\n<\/div>\n<\/div>\n
Fit ve sa\u011fl\u0131kl\u0131 olmak benim i\u00e7in \u015fu an 20 in\u00e7lik (50 cm) bir kola sahip olmaktan daha \u00f6nemli. (\u0130hanet, de\u011fil mi?) Bu y\u00fczden antrenman \u00f6ncesinde \u0131s\u0131n\u0131yor, sonras\u0131nda esneme hareketlerini yap\u0131yorum, rotator k\u0131l\u0131f egzersizlerini yap\u0131yorum ve kalbim i\u00e7in kardiyo yap\u0131yorum. Bunlar bir\u00e7ok a\u011f\u0131rl\u0131k kald\u0131ran gencin yapmakla hi\u00e7 u\u011fra\u015fmayaca\u011f\u0131 \u015feyler.\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Orta ya\u015f \u00e7ok uzak g\u00f6r\u00fcn\u00fcyor olabilir ancak bekledi\u011finizden \u00e7ok daha h\u0131zl\u0131 gelecektir. V\u00fccudunuza bug\u00fcn iyi davran\u0131n ve o da gelecek onlarca y\u0131l boyunca size iyi davranacakt\u0131r.<\/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
","protected":false},"excerpt":{"rendered":"

\u00a0 \u201cBU MAKALE BENCH PRESS ANTRENMANLARINIZDA DAHA \u0130Y\u0130 HALE GELMEN\u0130Z\u0130 SA\u011eLAMAYACAK, ANCAK 55 SENEL\u0130K YA\u015eLI V\u00dcCUDUMDAN ED\u0130ND\u0130\u011e\u0130M DE\u011eERL\u0130 BAKI\u015e A\u00c7ISINI KAZANAB\u0130L\u0130RS\u0130N\u0130Z.\u201d \u00a0 A\u015fa\u011f\u0131dakiler, 55 ya\u015f\u0131nda ve hala bir v\u00fccut geli\u015ftirici olmaya \u00e7al\u0131\u015fan Amerikal\u0131 birinin kendi a\u011fz\u0131ndan \u00f6\u011frenmenizi istedi\u011fi \u015feylerdir. Los Angeles\u2019ta bulunan Bat\u0131 Koleji\u2019ndeki son senemden beri bir\u00e7ok \u015fey de\u011fi\u015fti. Y\u0131llardan 1981\u2019di. Ronald Reagan ba\u015fkand\u0131, 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V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"\u00a0 \u201cBU MAKALE BENCH PRESS ANTRENMANLARINIZDA DAHA \u0130Y\u0130 HALE GELMEN\u0130Z\u0130 SA\u011eLAMAYACAK, ANCAK 55 SENEL\u0130K YA\u015eLI V\u00dcCUDUMDAN ED\u0130ND\u0130\u011e\u0130M DE\u011eERL\u0130 BAKI\u015e A\u00c7ISINI KAZANAB\u0130L\u0130RS\u0130N\u0130Z.\u201d \u00a0 A\u015fa\u011f\u0131dakiler, 55 ya\u015f\u0131nda ve hala bir v\u00fccut geli\u015ftirici olmaya \u00e7al\u0131\u015fan Amerikal\u0131 birinin kendi a\u011fz\u0131ndan \u00f6\u011frenmenizi istedi\u011fi \u015feylerdir. Los Angeles\u2019ta bulunan Bat\u0131 Koleji\u2019ndeki son senemden beri bir\u00e7ok \u015fey de\u011fi\u015fti. Y\u0131llardan 1981\u2019di. Ronald Reagan ba\u015fkand\u0131,…","yoast_head":"\n34 Y\u0131l A\u011f\u0131rl\u0131k Kald\u0131rd\u0131ktan Sonra \u00d6\u011frendi\u011fim 14 Ders - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"V\u00fccut geli\u015ftirmeye ba\u015flama motivasyonunuz ne olursa olsun, muhtemelen ya\u015f\u0131n\u0131z ilerledik\u00e7e bu motivasyon de\u011fi\u015fecektir. 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