{"id":55,"date":"2019-10-04T09:10:20","date_gmt":"2019-10-04T06:10:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/guclukaslar-5x5-guclenme-antrenmani-programi-12-haftada-istedigin-vucuda-kavus-gucluyasa\/"},"modified":"2020-09-14T15:06:56","modified_gmt":"2020-09-14T12:06:56","slug":"guclukaslar-5x5-fitness-programi","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/guclukaslar-5x5-fitness-programi\/","title":{"rendered":"G\u00dc\u00c7L\u00dc KASLAR 5&#215;5: 12 Haftal\u0131k Fitness ve V\u00fccut Geli\u015ftirme Program\u0131"},"content":{"rendered":"<div>\n<p id=\"812953817930002742\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden; text-align: left;\" align=\"center\"><strong style=\"color: #23282d; font-size: 90%;\"><span style=\"color: #23282d; font-size: 1.6em;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5: G\u00fc\u00e7lenmek, Kas Yapmak ve Ya\u011f Yakmak i\u00e7in 12 Haftal\u0131k Fitness ve V\u00fccut Geli\u015ftirme Program\u0131<\/span><\/strong><\/p>\n<\/div>\n<div>\n<div class=\"paragraph\"><strong>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 g\u00fc\u00e7lenmek, kas yapmak ve ya\u011f yakmak i\u00e7in yap\u0131lan en basit ve en etkili fitness ve v\u00fccut geli\u015ftirme program\u0131d\u0131r.<\/strong><\/div>\n<div class=\"paragraph\">T\u00fcrkiyede binlerce insan v\u00fccutlar\u0131n\u0131 ve hayatlar\u0131n\u0131 de\u011fi\u015ftirmek i\u00e7in G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131 kulland\u0131. Program\u0131 takip etmek olduk\u00e7a kolay ve haftada yakla\u015f\u0131k 45 dakikal\u0131k sadece \u00fc\u00e7 antrenmandan olu\u015fuyor.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 antrenman program\u0131nda serbest a\u011f\u0131rl\u0131klar ile yap\u0131lan 5 farkl\u0131 egzersiz kullan\u0131l\u0131r: Squat, Bench Press, Deadlift, Overhead Press ve Barbell Row. Her \u00e7al\u0131\u015fmada bu egzersizlerden \u00fc\u00e7\u00fcn\u00fc haftada \u00fc\u00e7 kez ve antrenman ba\u015f\u0131na yakla\u015f\u0131k 45 dakika olacak \u015fekilde yapars\u0131n\u0131z. Squat hareketi haftada \u00fc\u00e7 kez, her \u00e7al\u0131\u015fmada yap\u0131l\u0131r.<\/span>\n<p>\u00a0<\/p>\n<p>5&#215;5, be\u015f tekrarl\u0131 be\u015f set anlam\u0131na gelir. Bunlar Deadlift haricinde her egzersizde yapt\u0131\u011f\u0131n\u0131z setler ve tekrarlard\u0131r. Yaln\u0131zca Deadlift be\u015f tekrarl\u0131 bir settir (1&#215;5). Haftada \u00fc\u00e7 kez Squat \u00e7al\u0131\u015fmas\u0131 yapmak, benzer kaslar\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131ndan Deadlift&#8217;te de daha g\u00fc\u00e7l\u00fc olman\u0131z\u0131 sa\u011flar.<\/p>\n<p>\u00c7o\u011fu v\u00fccut geli\u015ftirme program\u0131n\u0131n aksine, G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te amac\u0131n\u0131z tekrar ka\u00e7\u0131rana kadar a\u011f\u0131rl\u0131k kald\u0131rmak, kas pompalamak ya da a\u011fr\u0131 i\u00e7inde kalmak de\u011fil. Amac\u0131n\u0131z a\u011f\u0131rl\u0131k artt\u0131rmak. Bunu \u015f\u00f6yle yapacaks\u0131n\u0131z: hafif ba\u015flay\u0131n, do\u011fru us\u00fcle odaklan\u0131n ve her \u00e7al\u0131\u015fmada dayanabildi\u011finiz s\u00fcrece 2,5kg ekleyin. H\u0131zl\u0131 sonu\u00e7lar elde etmenin en kolay yolu bu.<br \/>\u200b<br \/>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 a\u011f\u0131rl\u0131k kald\u0131rmaya yeni ba\u015flayan acemiler i\u00e7in en etkili antrenmand\u0131r. Bu rehber size G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131 nas\u0131l uygulayaca\u011f\u0131n\u0131z\u0131 t\u00fcm detaylar\u0131 ile g\u00f6sterecek.<\/p>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: center;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/icindekiler-tablosu-min_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/icindekiler-tablosu-min_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7 Antrenman\u0131 \u0130\u00e7indekiler Tablosu ve Konu Ba\u015fl\u0131klar\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><\/div>\n<\/div>\n<h2 class=\"wsite-content-title\">Giri\u015f<\/h2>\n<div>\n<div id=\"451364402588873679\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in \u00d6zeti<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">\u200bG\u00dc\u00c7L\u00dc KASLAR 5&#215;5 iki v\u00fccut geli\u015ftirme antrenman\u0131ndan olu\u015fur:<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">\n<ul>\n<li><strong>Antrenman A:<\/strong> Squat, Bench Press, Barbell Row<\/li>\n<li><strong>Antrenman B:<\/strong> Squat, Overhead Press, Deadlift,<\/li>\n<\/ul>\n<p>\u200bHaftada \u00fc\u00e7 kez, Antrenman A ve B aras\u0131nda ge\u00e7i\u015f yaparak ve iki antrenman program\u0131 aras\u0131nda en az bir g\u00fcn dinlenerek \u00e7al\u0131\u015facaks\u0131n\u0131z. Asla iki g\u00fcn \u00fcst \u00fcste \u00e7al\u0131\u015fma yapmamal\u0131s\u0131n\u0131z \u00e7\u00fcnk\u00fc v\u00fccudunuzun g\u00fc\u00e7lenmek i\u00e7in dinlenmeye ihtiyac\u0131 var.<\/p>\n<p>\u00c7o\u011fu sporcu Pazartesi, \u00c7ar\u015famba, Cuma g\u00fcnleri \u00e7al\u0131\u015f\u0131r. Ama Sal\u0131, Per\u015fembe, Cumartesi veya Pazar, Sal\u0131, Per\u015fembe de \u00e7al\u0131\u015fabilirsiniz. Haftada \u00fc\u00e7 kez antrenman yapt\u0131\u011f\u0131n\u0131z ve iki antrenman program\u0131 aras\u0131nda en az bir g\u00fcn v\u00fccudunuzun dinlenmesi i\u00e7in ara verdi\u011finiz s\u00fcrece istedi\u011finiz gibi \u00e7al\u0131\u015fabilirsiniz.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;i ilk kez uygulad\u0131\u011f\u0131n\u0131zda Antrenman A ile ba\u015flay\u0131n. \u0130ki g\u00fcn sonra Antrenman B&#8217;yi uygulay\u0131n. B\u00f6ylece ilk hafta A\/B\/A, ikinci hafta B\/A\/B, \u00fc\u00e7\u00fcnc\u00fc hafta A\/B\/A olacak ve b\u00f6yle devam edecek. A\u015fa\u011f\u0131daki tablolara g\u00f6z at\u0131n:<\/p>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: center;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-haftalik-tablolar_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-haftalik-tablolar_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7 Antrenman\u0131 Haftal\u0131k Antrenman Program\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in \u00fc\u00e7\u00fcnc\u00fc haftas\u0131 ilk hafta gibi, d\u00f6rd\u00fcnc\u00fc haftas\u0131 ikinci hafta gibi ve be\u015finci haftas\u0131 yine birinci hafta gibi vesaire. Her antrenmanda a\u011f\u0131rl\u0131k artt\u0131rarak \u00e7al\u0131\u015fmaya devam edeceksiniz.<br \/>\u200b<br \/>5&#215;5, ayn\u0131 a\u011f\u0131rl\u0131kla be\u015f tekrarl\u0131 be\u015f set anlam\u0131na gelir. Ancak hafif \u0131s\u0131nma setleriniz bunlara d\u00e2hil de\u011fildir. 1&#215;5, be\u015f tekrarl\u0131 bir a\u011f\u0131r settir ve \u0131s\u0131nd\u0131ktan sonra yap\u0131l\u0131r ve yaln\u0131zca Deadlift i\u00e7in ge\u00e7erlidir. (haftada \u00fc\u00e7 kez Squat \u00e7al\u0131\u015fmas\u0131 yapmak benzer kaslar\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in sizi Deadlift i\u00e7in daha g\u00fc\u00e7l\u00fc hale getirecektir. Bu nedenle daha fazla sete gerek yok.)<br \/>\u200b<br \/>Amac\u0131n\u0131z kaslar\u0131 pompalamak ya da a\u011fr\u0131tmak de\u011fil (yine de a\u011f\u0131rl\u0131klar art\u0131nca a\u011fr\u0131 meydana gelebilir). Amac\u0131n\u0131z her \u00e7al\u0131\u015fmada a\u011f\u0131rl\u0131\u011f\u0131 artt\u0131rmak. 5&#215;5 yapt\u0131\u011f\u0131n\u0131z her egzersizi, gelecek sefer 2,5kg a\u011f\u0131rl\u0131k ekleyerek yap\u0131n (yani bar\u0131n her bir ucuna 1.25kg ekleyin). E\u011fer 1&#215;5 Deadlift yap\u0131yorsan\u0131z, gelecek sefer 5kg a\u011f\u0131rl\u0131k ekleyin (yani bar\u0131n her bir ucuna 2.5kg).<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">\u00c7ok fazla a\u011f\u0131rl\u0131kla ba\u015flamay\u0131n yoksa bacaklar\u0131n\u0131z a\u011fr\u0131yabilir ve birinci haftadan \u00e7al\u0131\u015fmay\u0131 b\u0131rakmak isteyebilirsiniz. V\u00fccudunuzun haftada \u00fc\u00e7 kez Squat hareketini yapmaya al\u0131\u015fmas\u0131 i\u00e7in hafif bir a\u011f\u0131rl\u0131kla ba\u015flang\u0131\u00e7 yap\u0131n. Squat yaparken bara her antrenmanda 2.5kg ya da ayda 30kg ekledi\u011finizi unutmay\u0131n. Merak etmeyin a\u011f\u0131rl\u0131k h\u0131zla artacak. O y\u00fczden \u00e7ok a\u011f\u0131rdan ba\u015flamaya gerek yok.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Daha \u00f6nce d\u00fczenli olarak Squat, Bench Press ve Deadlift gibi serbest a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131 yapt\u0131ysan\u0131z, maksimum 5 tekrar yapabildi\u011finiz a\u011f\u0131rl\u0131\u011f\u0131n %50&#8217;si ile ba\u015flay\u0131n. Daha \u00f6nce hi\u00e7 serbest a\u011f\u0131rl\u0131k kald\u0131rmad\u0131ysan\u0131z veya y\u0131llard\u0131r elinizi bile s\u00fcrmediyseniz veya maksimum 5 tekrar a\u011f\u0131rl\u0131\u011f\u0131 ne demek hi\u00e7bir fikriniz yoksa \u015fu a\u011f\u0131rl\u0131klarla ba\u015flay\u0131n:<\/p>\n<ul>\n<li><strong>Squat<\/strong><strong>, Bench Press, Overhead Press:<\/strong>\u00a020kg. Bu bo\u015f bir Olimpik bar\u2019\u0131n a\u011f\u0131rl\u0131\u011f\u0131d\u0131r.<\/li>\n<li><strong>Deadlift<\/strong><strong>:<\/strong>\u00a040kg. Her iki taraf\u0131nda da 10kg&#8217;l\u0131k a\u011f\u0131rl\u0131k bulunan bir Olimpik bar.<\/li>\n<li><strong>Barbell Row<\/strong><strong>:<\/strong>\u00a030kg. Her iki taraf\u0131nda da 5kg&#8217;l\u0131k a\u011f\u0131rl\u0131k bulunan bir Olimpik bar.<\/li>\n<\/ul>\n<p>\u200bDeadlift ve Barbell Row \u00e7al\u0131\u015fmalar\u0131na daha a\u011f\u0131r ba\u015flayacaks\u0131n\u0131z \u00e7\u00fcnk\u00fc bu egzersizleri havada bo\u015f bir bar tutarak d\u00fczg\u00fcn \u015fekilde yapamazs\u0131n\u0131z. Her tekrara zeminden a\u011f\u0131rl\u0131k kald\u0131rarak ba\u015flanmal\u0131d\u0131r.<\/p>\n<p>E\u011fer bu a\u011f\u0131rl\u0131klarla ba\u015flarsan\u0131z G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in ilk iki haftas\u0131 \u015fu \u015fekilde olacak.<\/p>\n<p>T\u00fcm a\u011f\u0131rl\u0131klar onu da kald\u0131rd\u0131\u011f\u0131n\u0131z i\u00e7in bar\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 da i\u00e7erir. Standart bir Olimpik bar\u0131n a\u011f\u0131rl\u0131\u011f\u0131 20 kilogramd\u0131r. 30kg ile 5&#215;5 Squat hareketi yapmak i\u00e7in Olimpik bar\u0131n her iki taraf\u0131na da 5kg a\u011f\u0131rl\u0131k yerle\u015ftirirsiniz. Her sette be\u015f tekrar yapacak ve bir dahaki antrenmanda Squat hareketinde 2,5kg a\u011f\u0131rl\u0131k ekleyeceksiniz. Yani bar\u0131n her iki ucuna da 1,25kg a\u011f\u0131rl\u0131k ekleyeceksiniz.<\/p>\n<p>Yaln\u0131zca Deadlift&#8217;te a\u011f\u0131rl\u0131\u011f\u0131 her antrenmanda 5kg artt\u0131racaks\u0131n\u0131z &#8211; bu da bar\u0131n her iki ucuna 2,5kg eklemek demektir. Deadlift di\u011fer egzersizlerden daha fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r, yani bu hareketi yaparken daha h\u0131zl\u0131 bir ilerleme kaydedeceksiniz. Bundan dolay\u0131 daha b\u00fcy\u00fck a\u011f\u0131rl\u0131klar kullanabilirsiniz. 100kg&#8217;a eri\u015fti\u011finizdeyse her antrenmanda 2,5kg artt\u0131r\u0131n. Yoksa h\u0131zl\u0131 t\u00fckenirsiniz.<\/p>\n<p>Bu a\u011f\u0131rl\u0131klar size &#8220;kolay&#8221; gelir ya da \u00f6yle gibi g\u00f6r\u00fcn\u00fcrse, her antrenmanda 2,5kg ekledi\u011finizi unutmay\u0131n. Bu da 5&#215;5\u2019te, d\u00f6rt hafta i\u00e7inde 50kg ile, sekiz haftada 80kg ile ve 12 haftada 110kg ile Squat yap\u0131yor olacaks\u0131n\u0131z demektir. Bahsetti\u011fimi a\u011f\u0131rl\u0131klar her g\u00fcn spor salonuna giden \u00e7o\u011fu ki\u015finin Squat yapt\u0131\u011f\u0131 a\u011f\u0131rl\u0131klardan \u00e7ok \u00e7ok daha fazlas\u0131. Uzun vadeli d\u00fc\u015f\u00fcn\u00fcn, ancak bu \u015fekilde g\u00fc\u00e7lenebilirsiniz.<br \/>\u200b<br \/>Art\u0131k her egzersizde a\u011f\u0131rl\u0131k \u00fcst\u00fcne a\u011f\u0131rl\u0131k ekleyeceksiniz. Ama sonsuza kadar de\u011fil. Bir s\u00fcre sonra y\u00fcksek a\u011f\u0131rl\u0131klarla 5 tekrar yapmak \u00e7ok zor gelecek. En sonunda ise tekrar ka\u00e7\u0131rmaya ba\u015flayacaks\u0131n\u0131z. Gelecek antrenmanda tekrar deneyin. E\u011fer i\u015fe yaramazsa, bunu a\u015fman\u0131n ba\u015fka yollar\u0131 da var. Bunlar\u0131 daha sonra anlataca\u011f\u0131z. Ama \u015fu anda \u00f6nemli olan ba\u015flam\u0131\u015f olman\u0131z!<\/p>\n<\/div>\n<div>\n<div id=\"738296908106752449\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in Tarihi<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/reg-parks-5x5-program-min_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/reg-parks-5x5-program-min_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5, Arnold Schwarzenegger&#8217;\u0131n hocas\u0131 Reg Park&#8217;\u0131n 5&#215;5 rutinini temel al\u0131r.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Reg Park 1960 y\u0131l\u0131nda 5&#215;5 antrenman\u0131 hakk\u0131nda yazan ilk antren\u00f6rd\u00fc. Son 60 y\u0131ld\u0131r ise daha ben do\u011fmam\u0131\u015fken bile pek \u00e7ok ki\u015fi 5&#215;5 antrenman\u0131 hakk\u0131nda bir \u015feyler yaz\u0131yor. Yani bunu ilk ke\u015ffeden ben de\u011filim \ud83d\ude42<br \/>\u200b<br \/>5&#215;5 rutinine 2010\u2019da rastlad\u0131m. O zamanlar 5 b\u00f6lge i\u00e7in ayr\u0131 b\u00f6lgesel v\u00fccut geli\u015ftirme antrenmanlar\u0131 yap\u0131yordum ve haftada 6 defa antrenman yapmaktan, her g\u00fcn spor salonunda iki saatimi harcamaktan, her sette tekrar ka\u00e7\u0131rana kadar \u00e7al\u0131\u015fmaktan, her sabah yorgun uyanmaktan vesaire bunald\u0131m. Ne yaz\u0131k ki ba\u015fka t\u00fcrl\u00fc nas\u0131l v\u00fccut geli\u015ftirilir bilmiyordum&#8230;\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>2010 yaz\u0131 s\u0131ras\u0131nda iki arkada\u015f\u0131mla Rusya\u2019ya tatile gittim. Hi\u00e7 a\u011f\u0131rl\u0131k kald\u0131r\u0131yormu\u015f gibi durmayan baz\u0131 adamlar bize bilek g\u00fcre\u015finde meydan okudu. Hepsine kar\u015f\u0131 (tekrar tekrar!) kaybettim.<\/p>\n<p>Bu ise sadece spor salonunda g\u00fc\u00e7l\u00fc oldu\u011fumu ancak d\u0131\u015far\u0131da b\u00f6yle olmad\u0131\u011f\u0131m\u0131 fark etmemi sa\u011flad\u0131. Bendeki g\u00fcc\u00fcn tamam\u0131 &#8220;sahte&#8221; spor salonu g\u00fcc\u00fcyd\u00fc. Kabar\u0131k, yapmac\u0131k kaslar. Bir ton g\u00f6steri ama s\u0131f\u0131r &#8220;icraat&#8221;. B\u00f6ylece T\u00fcrkiye\u2019ye geri d\u00f6nd\u00fc\u011f\u00fcmde Google\u2019da &#8220;nas\u0131l daha g\u00fc\u00e7l\u00fc olunur&#8221; diye aratt\u0131m. Ve i\u015fte o zaman ke\u015ffettim ki g\u00fc\u00e7 kazanmak i\u00e7in:<\/p>\n<ul>\n<li><strong>Makinalar yerine serbest a\u011f\u0131rl\u0131klar\u0131 kullanmak zorundas\u0131n\u0131z.<\/strong><\/li>\n<li><strong>Bile\u015fik egzersizler yapmal\u0131s\u0131n\u0131z, farkl\u0131 farkl\u0131 izolasyon egzersizleri de\u011fil.<\/strong><\/li>\n<li><strong>A\u011f\u0131rl\u0131k eklemek ve do\u011fru pozisyonda \u00e7al\u0131\u015fmak gerekiyordu ayr\u0131ca.<\/strong><\/li>\n<\/ul>\n<p>Anlaml\u0131 gelmi\u015fti. Ben de g\u00fc\u00e7lenmek i\u00e7in gereken b\u00fct\u00fcn bu kriterleri i\u00e7eren bir antrenman program\u0131 aramaya ba\u015flad\u0131m. Ve tam da o zaman bir forumda adam\u0131n birinin modas\u0131 ge\u00e7mi\u015f bir antrenman\u0131 yere g\u00f6\u011fe s\u0131\u011fd\u0131ramad\u0131\u011f\u0131n\u0131 g\u00f6rd\u00fcm. Ad\u0131 &#8220;5&#215;5&#8243;ti&#8230;<br \/>\u200b<br \/>\u015e\u00fcphe vericiydi. 5&#215;5 \u00e7ok basit g\u00f6r\u00fcn\u00fcyordu. Be\u015f egzersiz, haftada \u00fc\u00e7 kez antrenman, antrenmanlar 45 dakika. Hi\u00e7bir izolasyon hareketi, y\u00fcksek say\u0131da tekrar, makinalar, tekrar ka\u00e7\u0131rana kadar \u00e7al\u0131\u015fmalar, &#8220;bo\u015fa u\u011fra\u015fmalar&#8221; yoktu. Yine de bu adam daha AZ \u015fey yaparak ve daha AZ \u00e7al\u0131\u015farak daha G\u00dc\u00c7L\u00dc olaca\u011f\u0131m\u0131 iddia ediyordu. Ger\u00e7ek olamayacak kadar iyi g\u00f6r\u00fcn\u00fcyordu bu durum&#8230;<br \/>\u200b<br \/>Ama denedim ve do\u011fru oldu\u011fu ortaya \u00e7\u0131kt\u0131. B\u00f6ylece 5&#215;5 yapt\u0131\u011f\u0131m her \u015feyin temeli halini ald\u0131. Hatta arkada\u015flar\u0131ma bile 5&#215;5 yapmalar\u0131n\u0131 s\u00f6yledim. Olduk\u00e7a basit ve kolayd\u0131. Sonunda, hepimiz g\u00fc\u00e7lendik.<br \/>2016 y\u0131l\u0131nda arkada\u015flar\u0131mdan biri bana nas\u0131l daha g\u00fc\u00e7l\u00fc olunaca\u011f\u0131 konusunda bir web sitesi a\u00e7mam\u0131 s\u00f6yledi. Neredeyse hi\u00e7 teknik bilgim olmad\u0131\u011f\u0131 i\u00e7in isteksizdim. Ama insanlar\u0131n benim gibi hayatlar\u0131n\u0131 b\u00f6lgesel v\u00fccut geli\u015ftirme antrenmanlar\u0131 yaparak bo\u015fa harcad\u0131\u011f\u0131n\u0131 g\u00f6rmekten yoruldum. Bahane uydurmay\u0131 b\u0131rakt\u0131m ve <a href=\"\/ar\/\">GUCLUYASA.com<\/a> sitesini a\u00e7t\u0131m.<\/p>\n<p>G\u00dc\u00c7L\u00dcYA\u015eA ba\u015flang\u0131\u00e7ta yaln\u0131zca insanlara temel \u015feyleri anlatan basit birka\u00e7 sayfal\u0131k siteden ibaretti: egzersizler, antrenmanlar, motivasyon, diyet vesaire. Ama insanlar daha fazlas\u0131n\u0131 istediler: g\u00fc\u00e7lenmek i\u00e7in bir antrenman program\u0131 olsun istediler. B\u00f6ylece benim ve t\u00fcm arkada\u015flar\u0131m\u0131n i\u015fine yarayan bir \u015feyi detayl\u0131 bir rehber haline getirdim: Reg Park&#8217;\u0131n 5&#215;5 rutini.<\/p>\n<p>Bu ise &#8220;G\u00fc\u00e7 Antrenman\u0131 V\u00fccut Geli\u015ftirme Program\u0131&#8221; adl\u0131 bir makaleyle ba\u015flad\u0131. \u0130nsanlar denediler ve g\u00fc\u00e7lendiler. Birka\u00e7 hafta i\u00e7inde g\u00f6nderi 3000 g\u00f6r\u00fcnt\u00fclenme ald\u0131. Online toplulu\u011fumuzun baz\u0131 \u00fcyeleri bu rutinden &#8220;G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8221; olarak bahsetmeye ba\u015flad\u0131. Kula\u011fa daha basit geliyordu. B\u00f6ylece biz de \u00f6yle demeye ba\u015flad\u0131k.<\/p>\n<p>Bug\u00fcn ise G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 internetin her yerinde. Her a\u011f\u0131rl\u0131k kald\u0131rma forumunda g\u00fc\u00e7lenmek i\u00e7in bu program\u0131 kullanm\u0131\u015f olanlar var. Bu harika bir \u015fey ama bunu ben icat etmedim. Ben sadece bilgileri bir araya toplad\u0131m, antrenmanlar\u0131n\u0131z\u0131 kolayca takip edebilmeniz i\u00e7in bu detayl\u0131 rehberi olu\u015fturdum ve program\u0131 siteden satmaya ba\u015flad\u0131m. As\u0131l \u015f\u00f6hret Reg Park&#8217;\u0131n olmal\u0131.\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"928757725107044713\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>\u00c7al\u0131\u015f\u0131lan Kaslar<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 t\u00fcm v\u00fccut geli\u015ftirme program\u0131d\u0131r. Her egzersiz ayn\u0131 anda birden fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bu bile\u015fik egzersizler birlikte t\u00fcm v\u00fccudunuzu \u00e7al\u0131\u015ft\u0131r\u0131r. Program\u0131 zaman a\u00e7\u0131s\u0131ndan verimli yapan da budur \u2013 her antrenmanda sadece 3 egzersiz yaparak t\u00fcm kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rabilirsiniz!<br \/>\u200b<br \/>Antrenman ba\u015f\u0131na bir d\u00fczine izolasyon egzersizleri yaparak sadece bir kas grubunu \u00e7al\u0131\u015ft\u0131rmaya al\u0131\u015ft\u0131ysan\u0131z buna inanmak zor gelebilir. Fakat kaslar\u0131n\u0131z\u0131 geli\u015ftirmek i\u00e7in onlar\u0131 direkt olarak \u00e7al\u0131\u015ft\u0131rman\u0131za gerek yok. Hatta bile\u015fik egzersizlerle kaslar\u0131n\u0131z daha \u00e7ok geli\u015fir \u00e7\u00fcnk\u00fc daha fazla a\u011f\u0131rl\u0131k kald\u0131r\u0131rs\u0131n\u0131z. Bu da daha fazla b\u00fcy\u00fcmeye sebebiyet verir.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u0130\u015fte bu y\u00fczden daha fazla g\u00fc\u00e7 daha fazla kast\u0131r. Ne kadar g\u00fc\u00e7l\u00fc olursan\u0131z o kadar fazla a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz ve o kadar kasl\u0131 olursunuz. Daha b\u00fcy\u00fck a\u011f\u0131rl\u0131klar\u0131 kald\u0131rmak i\u00e7in daha b\u00fcy\u00fck kaslar\u0131n\u0131z olmal\u0131d\u0131r. Bu y\u00fczden ka\u00e7 tane egzersiz yapt\u0131\u011f\u0131n\u0131z\u0131n bir \u00f6nemi yoktur. \u00d6nemli olan yo\u011funluktur.<\/p>\n<p>Yo\u011funluk bile\u015fik egzersizlerde daha fazlad\u0131r \u00e7\u00fcnk\u00fc daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 en iyi be\u015f bile\u015fik egzersizi kullan\u0131r \u2013 buna camiada \u201cb\u00fcy\u00fck be\u015fli\u201d de denir. Her hafta Squat, Bench Press, Overhead Press, Deadlift ve Barbell Row yaparak \u00e7al\u0131\u015ft\u0131raca\u011f\u0131n\u0131z kaslar \u015funlar:<\/p>\n<ul>\n<li><strong>G\u00f6\u011f\u00fcs.<\/strong> Bench Press yaparken g\u00f6\u011fs\u00fcn\u00fcz\u00fcn tamam\u0131 bar\u0131 g\u00f6\u011fs\u00fcn\u00fczden yukar\u0131ya do\u011fru itmek i\u00e7in \u00e7al\u0131\u015f\u0131r. Overhead Press yaparken \u00fcst g\u00f6\u011fs\u00fcn\u00fcz a\u011f\u0131rl\u0131\u011f\u0131 omzunuzdan yukar\u0131ya kald\u0131rmak i\u00e7in \u00e7al\u0131\u015f\u0131r.<\/li>\n<li><strong>Omuzlar. <\/strong>Overhead Press yaparken t\u00fcm omzunuz (\u00f6n, yan ve arka) kollar\u0131n\u0131z\u0131 yukar\u0131ya kald\u0131rmak i\u00e7in \u00e7al\u0131\u015f\u0131r.<\/li>\n<li><strong>Kollar.<\/strong> Barbell Row yaparken bisepleriniz a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 kald\u0131r\u0131r. Bench\/Overhead Press yaparken trisepleriniz a\u011f\u0131rl\u0131\u011f\u0131 iter. Kollar\u0131n\u0131z her egzersizde bar\u0131 tutmak i\u00e7in s\u0131k\u0131la\u015f\u0131r.<\/li>\n<li><strong>\u00d6n kollar.<\/strong> \u00d6n kollar\u0131n\u0131z t\u00fcm egzersizlerde a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken \u00e7al\u0131\u015f\u0131r. Deadlift yaparken bar\u0131 d\u00fc\u015f\u00fcrmemek i\u00e7in yer \u00e7ekimine kar\u015f\u0131 sava\u015f\u0131rken \u00e7ok \u00e7al\u0131\u015f\u0131rlar.<\/li>\n<li><strong>Kar\u0131n.<\/strong> Kar\u0131n kaslar\u0131n\u0131z t\u00fcm egzersizlerde omurgan\u0131z\u0131 desteklemek i\u00e7in \u00e7al\u0131\u015f\u0131r. Deadlift, Squat ve Barbell Row yaparken belinizin b\u00fck\u00fclmesini engeller. Overhead Press yaparken belinizin b\u00fck\u00fclmesine izin vermezler.<\/li>\n<li><strong>Bald\u0131rlar.<\/strong> Bald\u0131rlar\u0131n\u0131z, Squat veya Deadlift yapmak i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken bileklerinizi d\u00fcz tutmak i\u00e7in \u00e7al\u0131\u015f\u0131rlar. Overhead\/Bench Press ve Barbell Row yaparken sizi dengede tutarlar.<\/li>\n<li><strong>Trapezler.<\/strong> Trapezleriniz Deadlift ve Barbell Row yaparken omuzlar\u0131n\u0131z\u0131 yerinde tutarlar. G\u00fcc\u00fc bara ta\u015f\u0131rlar. Ayn\u0131 zamanda Overhead Press yaparken s\u0131k\u0131la\u015f\u0131rlar.<\/li>\n<li><strong>Bacaklar.<\/strong> \u00d6n, arka ve yan bacak kaslar\u0131n\u0131z Squat ve Deadlift yaparken \u00e7ok s\u0131k\u0131 \u00e7al\u0131\u015farak g\u00fc\u00e7lenir ve b\u00fcy\u00fcrler. Overhead\/Bench Press ve Barbell Row yaparken sizi dengede tutarlar.<\/li>\n<li><strong>Bel.<\/strong> Beliniz, Deadlift, Squat ve Barbell Row yaparken omurgan\u0131z\u0131n e\u011filmesini \u00f6nler. S\u0131rt\u0131n\u0131z, Barbell Row\u2019da a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 \u00e7eker. Ayn\u0131 zamanda, Deadlift yaparken de bar\u0131 d\u00fcz tutman\u0131z\u0131 sa\u011flar.<\/li>\n<\/ul>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131 belli kas gruplar\u0131n\u0131 keyfekeder kay\u0131rman\u0131za izin vermez. Bile\u015fik egzersizler t\u00fcm v\u00fccudunuzu e\u015fit olarak \u00e7al\u0131\u015ft\u0131r\u0131r. B\u00f6ylece sadece g\u00f6\u011fs\u00fc ve kollar\u0131 geli\u015fmi\u015f, s\u0131rt\u0131 ve bacaklar\u0131 olmayan \u00e7izgi film karakteri Johnny Bravo\u2019ya benzeyip komik durmazs\u0131n\u0131z. Onun yerine dengeli ve e\u015fit g\u00f6r\u00fcnen bir fizik in\u015fa edersiniz.<\/p>\n<p>Hatta, alt ve \u00fcst v\u00fccut da\u011f\u0131l\u0131m\u0131 neredeyse e\u015fittir. \u0130ki haftada 150 Squat tekrar\u0131 (alt v\u00fccut), 150 Bench\/Overhead Press (\u00fcst v\u00fccut), 15 Deadlift (alt v\u00fccut) ve 75 Barbell Row tekrar\u0131 (\u00fcst v\u00fccut) yapars\u0131n\u0131z. Bu %43 alt v\u00fccut ve %57 \u00fcst v\u00fccut \u00e7al\u0131\u015fmas\u0131 demek. Bu da dengeli bir v\u00fccut geli\u015ftirme anlam\u0131na geliyor.<\/p>\n<p>Akl\u0131n\u0131zda bulunsun G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 profesyonel bir v\u00fccut geli\u015ftirme program\u0131 DE\u011e\u0130LD\u0130R. Bu bir g\u00fc\u00e7 kazanma program\u0131d\u0131r. Elbette bunu yaparken v\u00fccudunuzu da geli\u015ftireceksiniz. Kas da yapacaks\u0131n\u0131z. Hem de \u00e7ok fazla. Fakat profesyonel bir v\u00fccut geli\u015ftiricisi olmayacaks\u0131n\u0131z. Onun yerine kasl\u0131 ve atletik bir v\u00fccuda sahip olacaks\u0131n\u0131z. Sadece g\u00fc\u00e7l\u00fc g\u00f6r\u00fcnen de\u011fil ger\u00e7ekten g\u00fc\u00e7l\u00fc de olan.<\/p>\n<p>Bu i\u015fin p\u00fcf noktas\u0131 g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131rmak. 50kg Bench Press yap\u0131yorsan\u0131z, 100kg Bench yapan birinin g\u00f6\u011fs\u00fcne sahip olmay\u0131 beklemeyin. 60kg ile bile Squat yapam\u0131yorken, 180kg ile Squat yapan birinin bacaklar\u0131na sahip olmay\u0131 beklemeyin. Hedefinize 140kg Squat\u2019\u0131, 100kg Bench Press\u2019i ve 180kg Deadlift\u2019i koyun.<\/p>\n<\/div>\n<div>\n<div id=\"729877571650592527\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Tipik Sonu\u00e7lar<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/screenshot-2015-08-02-14-35-19-e1438515356574-1024x493-min_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/screenshot-2015-08-02-14-35-19-e1438515356574-1024x493-min_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div>Ald\u0131\u011f\u0131n\u0131z sonu\u00e7lar ya\u015f\u0131n\u0131za, cinsiyetinize, kilonuza, tekni\u011finize, beslenmenize, uykunuza, tecr\u00fcbenize, d\u00fczeninize ve \u00e7aban\u0131za g\u00f6re de\u011fi\u015fir.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Ald\u0131\u011f\u0131n\u0131z sonu\u00e7lar ya\u015f\u0131n\u0131za, cinsiyetinize, kilonuza, tekni\u011finize, beslenmenize, uykunuza, tecr\u00fcbenize, d\u00fczeninize ve \u00e7aban\u0131za g\u00f6re de\u011fi\u015fir. \u00c7o\u011fu ki\u015fi bir y\u0131lda bu programla Squat a\u011f\u0131rl\u0131\u011f\u0131n\u0131 100kg\u2019a \u00e7\u0131kartt\u0131, 12kg kas kazand\u0131 ve 6kg ya\u011f kaybetti. Fakat bu sonu\u00e7lar ya\u015fl\u0131lar ve kad\u0131nlarda de\u011fi\u015fkenlik g\u00f6sterdi.<br \/>\u200b<br \/>Fakat anlat\u0131ld\u0131\u011f\u0131 gibi yapt\u0131\u011f\u0131n\u0131z s\u00fcrece G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131nda beklemeniz gereken sonu\u00e7lar g\u00fc\u00e7te ve kas k\u00fctlesinde art\u0131\u015f olmal\u0131. Art\u0131\u015f\u0131n b\u00fcy\u00fckl\u00fc\u011f\u00fc ve alaca\u011f\u0131 zaman de\u011fi\u015fkenlik g\u00f6stermektedir. Fakat bu programla kendini geli\u015ftirememi\u015f birini hi\u00e7 duymad\u0131m. Kitaba g\u00f6re hareket ederseniz beklemeniz gereken sonu\u00e7lar \u015funlar&#8230;<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">\n<ul>\n<li><strong>Daha Fazla Kuvvet.<\/strong> Her G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 antrenman\u0131nda daha fazla kuvvet kazanacaks\u0131n\u0131z. H\u0131zl\u0131ca di\u011fer insanlardan daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilir hale geleceksiniz. Kuvvetiniz spor salonunun d\u0131\u015f\u0131nda g\u00fcndelik fiziksel aktivitelere de transfer olacak. A\u011f\u0131r \u015feyler kald\u0131rmak, al\u0131\u015fveri\u015f po\u015fetlerini ta\u015f\u0131mak ve merdivenlerden yukar\u0131 \u00e7\u0131kmak daha kolay olacak.<\/li>\n<li><strong>Daha Fazla Kas.<\/strong> Kaslar\u0131n\u0131z a\u011f\u0131rl\u0131klar\u0131 kald\u0131rmak i\u00e7in daha b\u00fcy\u00fck ve daha g\u00fc\u00e7l\u00fc olacak. E\u011fer daha \u00f6nce bunun gibi d\u00fczenli bir a\u011f\u0131rl\u0131k kald\u0131rma antrenman program\u0131 yapmad\u0131ysan\u0131z bir y\u0131l i\u00e7inde 12kg ya\u011fs\u0131z kas k\u00fctlesi kazanacaks\u0131n\u0131z. Ayn\u0131 zamanda kaybetti\u011finiz kaslar\u0131 geri kazanacak ve ya\u015flanmaya veya beslenmeye ba\u011fl\u0131 kas kayb\u0131n\u0131 durduracaks\u0131n\u0131z.<\/li>\n<li><strong>Daha Az Ya\u011f.<\/strong> A\u011f\u0131rl\u0131klar artt\u0131k\u00e7a daha fazla enerji yakacaks\u0131n\u0131z. Kaslar\u0131n iyile\u015fmesi i\u00e7in antrenman sonras\u0131nda da enerji yakmaya devam edeceksiniz. Metabolizman\u0131z h\u0131zlanacak. A\u011f\u0131rl\u0131k kald\u0131rman\u0131n d\u0131\u015f\u0131nda bir de do\u011fru beslenirseniz ya\u011f yakacaks\u0131n\u0131z. V\u00fccut ya\u011f\u0131n\u0131z kardiyo yapmadan! azalacak.<\/li>\n<li><strong>Daha Fazla Seks.<\/strong> Kad\u0131n olun veya erkek olun hi\u00e7 farketmez. Kasl\u0131 bir v\u00fccut ya\u011fl\u0131 bir v\u00fccuttan daha \u00e7ekicidir. K\u0131yafetleriniz daha iyi oturur. Duru\u015funuz de\u011fi\u015fir. Testesteron seviyeniz artar. Daha iyi g\u00f6r\u00fcn\u00fcrs\u00fcn\u00fcz ve daha iyi hissedersiniz ve bu durum kar\u015f\u0131 cinse kar\u015f\u0131 ba\u015far\u0131n\u0131z\u0131 artt\u0131r\u0131r. Daha fazla seks yapacaks\u0131n\u0131z. Ger\u00e7ekten.<\/li>\n<li><strong>Daha Fazla Dayan\u0131kl\u0131l\u0131k.<\/strong> Kaslar\u0131n\u0131z daha g\u00fc\u00e7l\u00fc oldu\u011fundan daha ge\u00e7 yorulurlar. Y\u00fcr\u00fcmek veya ko\u015fmak gibi \u015feyler yapmak i\u00e7in daha az efor sarfederler. Daha \u00f6nce hi\u00e7 ko\u015fmam\u0131\u015f olman\u0131za ra\u011fmen aniden \u00fc\u00e7 kilometre ko\u015fabildi\u011finize \u015fa\u015f\u0131racaks\u0131n\u0131z.<\/li>\n<li><strong>Daha Fazla G\u00fc\u00e7.<\/strong> Daha g\u00fc\u00e7l\u00fc kaslar ayn\u0131 s\u00fcrede daha fazla i\u015f yapabilirler. Dolay\u0131s\u0131yla g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131rmak sizi daha g\u00fc\u00e7l\u00fc ve me\u015feb\u00fcken bir sporcu yapacak. Sahada daha h\u0131zl\u0131 olacaks\u0131n\u0131z, sizi indirmesi daha zor olacak ve daha sert vuracaks\u0131n\u0131z. Sizi d\u00f6vmeleri daha zor olacak.<\/li>\n<li><strong>Daha Fazla Zindelik.<\/strong> Kalp kas\u0131n\u0131z da di\u011fer kaslar\u0131n\u0131z gibi daha g\u00fc\u00e7l\u00fc olacak. G\u00fcnl\u00fck aktiviteler i\u00e7in daha az efor sarfedeceksiniz \u00e7\u00fcnk\u00fc daha g\u00fc\u00e7l\u00fc kalbiniz daha az yorulacak. Tansiyonunuz ve kalp at\u0131\u015f h\u0131z\u0131n\u0131z azalacak. Kalp sa\u011fl\u0131\u011f\u0131n\u0131z iyile\u015fecek.<\/li>\n<li><strong>Daha Fazla Esneklik.<\/strong> Kal\u00e7alar\u0131n\u0131z\u0131n hareket kabiliyeti artacak \u00e7\u00fcnk\u00fc haftada \u00fc\u00e7 defa Squat yapmak bacaklar\u0131n\u0131z\u0131 tam hareket alan\u0131 geni\u015fli\u011finde hareket ettirir. Bar\u0131 s\u0131rt\u0131n\u0131z\u0131n \u00fcst\u00fcnde tuttu\u011funuz i\u00e7in omuz esnekli\u011finiz artacak. Ayn\u0131 zamanda g\u00f6\u011fs\u00fcn\u00fcz esneyecek ve duru\u015funuz d\u00fczelecek.<\/li>\n<li><strong>Daha Fazla Sa\u011fl\u0131k.<\/strong> Testesteron seviyeniz artacak. Kolestrol\u00fcn\u00fcz, kan bas\u0131nc\u0131n\u0131z ve stres seviyeniz azalacak. \u015eeker metabolizman\u0131z ve ins\u00fclin direnciniz iyile\u015fecek. T\u00fcm bunlar sizi daha sa\u011fl\u0131kl\u0131 ve gen\u00e7 hissettirecek. Eskisinden daha fazla enerjiniz olacak.<\/li>\n<li><strong>Daha Az Yaralanma.<\/strong> Kemik yo\u011funlu\u011funuz artacak ve dengeniz iyile\u015fecek. Eklemleriniz, omurgan\u0131z ve omurgan\u0131z\u0131n etraf\u0131ndaki kaslar g\u00fc\u00e7lenecek. Omurgan\u0131z\u0131 daha fazla destekleyecek ve koruyacaklar. Bu sizi yaralanmalara kar\u015f\u0131 daha fazla koruyacak ve a\u011fr\u0131lar\u0131n\u0131zdan kurtulman\u0131z\u0131 sa\u011flayacak.<\/li>\n<li><strong>Daha Fazla \u00d6zg\u00fcven.<\/strong> \u0130nsanlar yeni v\u00fccudunuzu ve g\u00fcc\u00fcn\u00fcz\u00fc fark edecek. Baz\u0131lar\u0131 size \u00f6vg\u00fcler ya\u011fd\u0131racak. Baz\u0131lar\u0131 size tavsiyelerinizi soracak. Bu pozitif geri bildirim ve kar\u015f\u0131la\u015faca\u011f\u0131n\u0131z sayg\u0131 ve yapt\u0131\u011f\u0131n\u0131z de\u011fi\u015fiklikler kendinize daha fazla g\u00fcven duyman\u0131z\u0131 sa\u011flayacak. Daha \u00f6zg\u00fcvenli olacaks\u0131n\u0131z.<\/li>\n<li><strong>Daha Fazla Sertlik.<\/strong> Her antrenmanda a\u011f\u0131rl\u0131k eklemek zor i\u015f. Fakat bu hem v\u00fccudunuzu hem de zihninizi g\u00fc\u00e7lendirecek. Ac\u0131ya kar\u015f\u0131 dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131, tolerans\u0131n\u0131z\u0131 ve zihinsel dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 artt\u0131racak. Bu daha \u00e7al\u0131\u015fkan olman\u0131z\u0131 kolayla\u015ft\u0131racak \u00e7\u00fcnk\u00fc daha sert olacaks\u0131n\u0131z (hem zihnen hem de fiziken).<\/li>\n<li><strong>Daha Fazla Zaman.<\/strong> Haftada sadece \u00fc\u00e7 antrenman yapacaks\u0131n\u0131z. \u0130lk 12 haftada her antrenman sadece 45 dakika, sonras\u0131nda maksimum 80 dakika. Yani spor salonunda haftada maksimum 4 saat harcayacaks\u0131n\u0131z. Kalan 164 saati su\u00e7lu hissetmeden ailenize, arkada\u015flar\u0131n\u0131za, hobilerinize, vb. harcayabilirsiniz. Spor salonunun d\u0131\u015f\u0131nda da bir hayat\u0131n\u0131z olacak.<\/li>\n<li><strong>Daha Fazla Para.<\/strong> Sonu\u00e7 almak i\u00e7in pahal\u0131 supplementlere ihtiyac\u0131n\u0131z yok (\u00e7o\u011fu i\u015fe yaram\u0131yor zaten). \u00c7ok fazla ekipmana da ihtiyac\u0131n\u0131z yok. Kolayca bir ev spor salonu in\u015fa edebilir ve evinizde \u00e7al\u0131\u015fabilirsiniz. Bu spor salonuna verilen paray\u0131 da kurtar\u0131r.<\/li>\n<\/ul>\n<p>\u200bEn iyi sonu\u00e7lar i\u00e7in erkek v\u00fccut geli\u015ftiricilerin ana hareketleri 140kg Squat, 100kg Bench Press ve 180kg Deadlifte \u00e7\u0131karmas\u0131 laz\u0131m. Bunun alt\u0131nda herhangi bir \u015fey \u00e7ok b\u00fcy\u00fck bir de\u011fi\u015fiklik g\u00f6rmek i\u00e7in yeterli say\u0131lmaz. Bu durumda hedefiniz bu minimumlar\u0131 g\u00f6rene kadar a\u011f\u0131rl\u0131k artt\u0131rmak olmal\u0131.<\/p>\n<p><strong>Uyar\u0131:<\/strong> Bu program kolay g\u00f6r\u00fcnmesine ra\u011fmen de\u011fil. Her antrenmanda a\u011f\u0131rl\u0131k ekliyorsunuz. Bu v\u00fccudunuzu bir sonraki antrenmanda daha fazla a\u011f\u0131rl\u0131k kald\u0131rmak i\u00e7in g\u00fc\u00e7 ve kas kazanmas\u0131 i\u00e7in tetikliyor. Antrenman yapmak i\u00e7in en etkili yol fakat zor bir \u00e7al\u0131\u015fma. Baz\u0131 insanlar bunu yapacak zihinsel metanete sahip de\u011fil. Ama e\u011fer yaparsan\u0131z, siz kazan\u0131rs\u0131n\u0131z.<\/p>\n<\/div>\n<div>\n<div id=\"202752251892403199\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Nas\u0131l Ba\u015flan\u0131r<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in sizi g\u00fc\u00e7lendirece\u011fini anlaman\u0131n en iyi yolu bunu 12 hafta boyunca denemek. Sonu\u00e7ta program\u0131 buldunuz ve kaybedecek hi\u00e7bir \u015feyiniz yok. \u0130\u015fte ba\u015flaman\u0131n en iyi yolu&#8230;<\/div>\n<div class=\"paragraph\">\n<ol>\n<li>Bu rehberin tamam\u0131n\u0131 okuyun. \u00c7ok basit oldu\u011funu g\u00f6receksiniz ve bu program\u0131 herkes yapabilir.<\/li>\n<li><a href=\"#_%C3%87al%C4%B1%C5%9Fma_%C3%87izelgesi\">\u00c7al\u0131\u015fma \u00e7izelgesini indirin<\/a> &#8211; 12 haftada ne kadar g\u00fc\u00e7l\u00fc olaca\u011f\u0131n\u0131z\u0131 g\u00f6rmek sizi motive edecek.<\/li>\n<\/ol>\n<ol>\n<li>Bir spor salonu bulun \u2013 tek ihtiyac\u0131n\u0131z olan bir <a href=\"#_Power_Rack\">power rack<\/a>, <a href=\"#_Bench_Sehpas%C4%B1\">bench<\/a> sehpas\u0131, <a href=\"#_Olimpik_Halter\">olimpik halter<\/a> ve <a href=\"#_Olimpik_Plakalar\">a\u011f\u0131rl\u0131k plakalar\u0131<\/a>. Hemen, bug\u00fcn, g\u00fcn bitmeden bir spor salonu bulun.<\/li>\n<li>Ve kalk\u0131p ba\u015flay\u0131n. Sadece okuyup, okuyup durmay\u0131n. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131na bu hafta ba\u015flay\u0131n. Sadece \u00e7al\u0131\u015farak g\u00fc\u00e7lenebilirsiniz.<\/li>\n<\/ol>\n<\/div>\n<h2><span style=\"color: #000000;\"><a style=\"color: #000000;\">Hedefler<\/a><\/span><\/h2>\n<div>\n<div id=\"860723820598243764\" align=\"left\">\n<h3>G\u00fc\u00e7lenmek<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/buzagi-guclenme-antrenmani-guclukaslar-5x5_orig.jpg\/\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/buzagi-guclenme-antrenmani-guclukaslar-5x5.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><\/div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\">\n<div>Antik Yunan&#8217;da, Kroton&#8217;lu g\u00fcre\u015f\u00e7i Milo, Olimpiyatlar i\u00e7in g\u00fc\u00e7lenmeye \u00e7al\u0131\u015f\u0131rken bunu yeni do\u011fmu\u015f bir buza\u011f\u0131y\u0131 her g\u00fcn s\u0131rt\u0131nda ta\u015f\u0131yarak yapm\u0131\u015ft\u0131.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Antik Yunan&#8217;da, Kroton&#8217;lu g\u00fcre\u015f\u00e7i Milo, Olimpiyatlar i\u00e7in g\u00fc\u00e7lenmeye \u00e7al\u0131\u015f\u0131rken bunu yeni do\u011fmu\u015f bir buza\u011f\u0131y\u0131 her g\u00fcn s\u0131rt\u0131nda ta\u015f\u0131yarak yapm\u0131\u015ft\u0131. Buza\u011f\u0131 b\u00fcy\u00fcd\u00fck\u00e7e ta\u015f\u0131d\u0131\u011f\u0131 a\u011f\u0131rl\u0131k da art\u0131yordu. Bu e\u011fitim Milo&#8217;nun v\u00fccudunu g\u00fc\u00e7lenme ve kas yapma konusunda te\u015fvik etti. Onu kendi zaman\u0131n\u0131n en g\u00fc\u00e7l\u00fc adamlar\u0131ndan birine d\u00f6n\u00fc\u015ft\u00fcrd\u00fc.<br \/>\u200b<br \/>Bu belki de sadece bir \u015fehir efsanesi ama hik\u00e2ye G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in sizi nas\u0131l daha g\u00fc\u00e7l\u00fc hale getirece\u011fini anlat\u0131yor: a\u011f\u0131r ba\u015flamayacaks\u0131n\u0131z, tekrar ka\u00e7\u0131rana kadar a\u011f\u0131rl\u0131k kald\u0131rmayacaks\u0131n\u0131z ya da kas pompalama yapmayacaks\u0131n\u0131z. Hafiften ba\u015flayacak, do\u011fru us\u00fclle egzersizleri yapacak ve her seferinde biraz daha a\u011f\u0131rl\u0131k ekleyeceksiniz. Buna yapabildi\u011finiz s\u00fcrece devam edecek ve b\u00f6ylece g\u00fc\u00e7leneceksiniz.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">\u200bMerak etmeyin, bir buza\u011f\u0131 kald\u0131rmak zorunda de\u011filsiniz. Ama \u201cger\u00e7ek d\u00fcnya g\u00fcc\u00fc\u201d edinmek i\u00e7in a\u011f\u0131rl\u0131k kald\u0131racaks\u0131n\u0131z. Sahte spor salonu g\u00fcc\u00fc de\u011fil, salon d\u0131\u015f\u0131nda da kullan\u0131labilecek ger\u00e7ek g\u00fc\u00e7 kazanmak i\u00e7in. Baz\u0131 ki\u015filer buna &#8220;i\u015flevsel g\u00fc\u00e7&#8221; diyor. \u0130\u015fte \u015fu \u015fekilde olacak&#8230;<\/span><\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>Serbest A\u011f\u0131rl\u0131klar.<\/strong> Spor salonunda bulunan makinalar a\u011f\u0131rl\u0131klar\u0131 dengeler ve bu dengeleyici kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7s\u00fcz b\u0131rak\u0131r. Ama serbest a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015f\u0131rken a\u011f\u0131rl\u0131klar\u0131 kendiniz dengelemek zorunda kal\u0131rs\u0131n\u0131z ve b\u00f6ylece dengeleyici kaslar\u0131n\u0131z g\u00fc\u00e7lenir. Bu da ger\u00e7ek g\u00fcc\u00fcn olu\u015fmas\u0131n\u0131 sa\u011flar. \u0130\u015fte bu y\u00fczden G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te serbest a\u011f\u0131rl\u0131klar kullan\u0131l\u0131r.<\/li>\n<li><strong>Bile\u015fik Egzersizler<\/strong><strong>.<\/strong> Ger\u00e7ek d\u00fcnyada damb\u0131l curl gibi izolasyon hareketleri nadiren yap\u0131l\u0131r. A\u011f\u0131r nesneleri kald\u0131rmak ya da ta\u015f\u0131mak daima birden fazla kas\u0131 i\u00e7erir. Bu y\u00fczden g\u00fc\u00e7lenmek i\u00e7in ger\u00e7ek d\u00fcnyadaki hareketleri taklit eden egzersizler yapmal\u0131s\u0131n\u0131z. Bunlar Deadlift, Squat, ve di\u011fer t\u00fcm G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 egzersizleridir.<\/li>\n<li><strong>Halterler.<\/strong> S\u0131rt\u0131n\u0131zda 180kg ile Squat yapmak her iki elinizde de 90 kiloluk birer damb\u0131l ile \u00e7al\u0131\u015fmaktan daha kolayd\u0131r. Ayr\u0131ca her \u00e7al\u0131\u015fmada 2,5kg eklemek halterlerde damb\u0131llara g\u00f6re daha kolayd\u0131r. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te halter kullan\u0131l\u0131r \u00e7\u00fcnk\u00fc en fazla a\u011f\u0131rl\u0131\u011f\u0131 bu \u015fekilde kald\u0131rabilir ve en fazla ilerlemeyi bu \u015fekilde g\u00f6sterebilirsiniz.<\/li>\n<li><strong>5 Tekrar.<\/strong> 8, 10 veya 12 tekrar yerine 5 tekrar yaparsan\u0131z daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz. Ne kadar \u00e7ok tekrar yaparsan\u0131z o kadar \u00e7ok yorulursunuz ve usul\u00fcn\u00fcz k\u00f6t\u00fcle\u015fir. D\u00fc\u015f\u00fck tekrarlarda ise daha iyi usulle daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 be\u015f tekrarl\u0131 setler kullan\u0131r ki daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilin ve daha \u00e7ok g\u00fc\u00e7lenin.<\/li>\n<li><strong>S\u0131kl\u0131k.<\/strong><strong> D\u00fcnya \u015fampiyonu <\/strong><a href=\"https:\/\/www.reactivetrainingsystems.com\/\">Mike Tuchscherer<\/a><strong> bir keresinde &#8220;<\/strong>G\u00fc\u00e7 bir beceridir&#8221; demi\u015fti. Bir egzersizi ne kadar fazla yaparsan\u0131z, usul\u00fcn\u00fcz o kadar iyi olur ve a\u011f\u0131rl\u0131k kald\u0131rmada daha etkin hale gelirsiniz. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te her bir egzersizi haftada bir ka\u00e7 kez yapacaks\u0131n\u0131z \u00e7\u00fcnk\u00fc g\u00fc\u00e7lenmenin anahtar\u0131 bu.<\/li>\n<\/ul>\n<p>Bir de \u015fu ger\u00e7ek var ki; g\u00fc\u00e7 kazanmak i\u00e7in \u00e7al\u0131\u015fmak bir maratondur, depar de\u011fil. \u00c7abucak biti\u015f \u00e7izgisine varmak i\u00e7in h\u0131zl\u0131 ko\u015fmaya \u00e7al\u0131\u015fan &#8220;tav\u015fan&#8221; lardan olmay\u0131n. Bunu yaparsan\u0131z yorulursunuz, can\u0131n\u0131z antrenmanlar\u0131 ge\u00e7i\u015ftirmek ister ve ilerlemeniz erkenden baltalan\u0131r. Siz kaplumba\u011fa olun: hafiften ba\u015flay\u0131n, her egzersizde biraz daha a\u011f\u0131rl\u0131k ekleyin ve sabit bir h\u0131zda daha \u00e7ok g\u00fc\u00e7lenin.<\/p>\n<p>E\u011fer kal\u00e7alar\u0131n\u0131z her tekrarda diz seviyenizin alt\u0131na inecek \u015fekilde 140kg ile Squat yapabiliyorsan\u0131z, siz G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 i\u00e7in fazla g\u00fc\u00e7l\u00fcs\u00fcn\u00fcz demektir. Size daha ileri seviye bir program gerek. Ancak 100kg ile serbest a\u011f\u0131rl\u0131k kullanarak ve do\u011fru bi\u00e7imde Squat yapam\u0131yorsan\u0131z, h\u0131zla g\u00fc\u00e7lenmek i\u00e7in bulabilece\u011finiz en basit program G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019dir<\/p>\n<\/div>\n<div>\n<div id=\"937805891899525014\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Kas Yapmak<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">\u00c7o\u011fu sporcunun inand\u0131\u011f\u0131n\u0131n aksine, bir kas\u0131n geli\u015fmesi i\u00e7in do\u011frudan o kas\u0131 \u00e7al\u0131\u015ft\u0131rmak zorunda de\u011filsiniz. Kaslar\u0131n\u0131z\u0131 her y\u00f6nden \u00e7al\u0131\u015ft\u0131rmak i\u00e7in her seferinde farkl\u0131 bir a\u00e7\u0131dan d\u00fczinelerce farkl\u0131 egzersiz yapmak zorunda de\u011filsiniz. Ve kas yapman\u0131n en iyi yolu &#8220;\u00e7al\u0131\u015famayacak&#8221; hale gelene kadar egzersiz yapmak ve ertesi g\u00fcn bitkin uyanmak DE\u011e\u0130L.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\"><span style=\"font-size: inherit;\">Bunun yerine sadece g\u00fc\u00e7lenin. \u00c7\u00fcnk\u00fc ne kadar g\u00fc\u00e7lenirseniz o kadar \u00e7ok a\u011f\u0131rl\u0131k kald\u0131r\u0131rs\u0131n\u0131z ve o kadar \u00e7ok kas yapars\u0131n\u0131z. A\u011f\u0131r \u015feyler kald\u0131rmak v\u00fccudunuzu kas eklemeye zorlar. \u0130\u015fte bu y\u00fczden 140kg ile Bench yapan biri genellikle hala 60kg ile Bench yapan birinden daha geni\u015f ve iri bir g\u00f6\u011f\u00fcse sahiptir. Daha fazla g\u00fc\u00e7 daha fazla kas anlam\u0131na gelir.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Ayn\u0131 zamanda i\u015fte bu y\u00fczden efsanevi Reg Park&#8217;tan Arnold Schwarzenegger\u2019e ve Ronnie Coleman&#8217;a kadar en ba\u015far\u0131l\u0131 v\u00fccut geli\u015ftiriciler 350kg\u2019dan fazla a\u011f\u0131rl\u0131kla Deadlift yapabiliyorlard\u0131. Kas yapman\u0131n s\u0131rr\u0131n\u0131n a\u011f\u0131r kald\u0131rmak ve g\u00fc\u00e7lenmek oldu\u011funu biliyorlard\u0131.<\/p>\n<p>Bir\u00e7ok ki\u015fi sadece \u00fc\u00e7 egzersiz ile yap\u0131ld\u0131\u011f\u0131ndan G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 ile kas yapamayaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor. Ama kas yapman\u0131n s\u0131rr\u0131 egzersizlerin say\u0131s\u0131 de\u011fil, \u015fiddetidir. 100kg ile 5&#215;5 Squat yapmak ba\u015fl\u0131 ba\u015f\u0131na bir egzersizdir. Her antrenmanda \u00fc\u00e7ten fazla egzersiz yapmak zorunda olmad\u0131\u011f\u0131n\u0131z i\u00e7in mutlu olacaks\u0131n\u0131z.<\/p>\n<p><strong>Nedeni ise \u015fu:<\/strong> Squat bile\u015fik bir egzersizdir. Ayn\u0131 anda birden fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ayn\u0131s\u0131 Bench Press i\u00e7in de ge\u00e7erlidir: Bench Press bir &#8220;g\u00f6\u011f\u00fcs&#8221; egzersizi DE\u011e\u0130LD\u0130R. Bar\u0131 tutan nedir? Elleriniz. Hareket eden nedir? Kollar\u0131n\u0131z. Hi\u00e7 &#8220;<a href=\"https:\/\/www.google.com.do\/search?q=leg+drive&amp;rlz=1C1CHBF_enTR778TR778&amp;source=lnms&amp;sa=X&amp;ved=0ahUKEwje-dujs4HdAhUGsFMKHb7NClgQ_AUICSgA&amp;biw=1920&amp;bih=974&amp;dpr=1\">leg drive<\/a>&#8221; diye bir \u015fey duymu\u015f muydunuz? Daha fazla a\u011f\u0131rl\u0131k ile Bench Press yapt\u0131\u011f\u0131n\u0131zda t\u00fcm v\u00fccudunuz \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Ama \u00e7o\u011fu insan bu kadar fazla a\u011f\u0131rl\u0131k kald\u0131ramaz. Sadece k\u0131v\u0131r\u0131r dururlar. Bu y\u00fczden her antrenmanda bu kadar \u00e7ok say\u0131da egzersiz yaparlar. Bunu a\u011f\u0131r bile\u015fik egzersizlerde yapamazs\u0131n\u0131z. Daha k\u00f6t\u00fcs\u00fc ise bir\u00e7ok gen\u00e7 sporcu bacaklar\u0131n\u0131 ve s\u0131rtlar\u0131n\u0131 ihmal ederek kollar\u0131na ve g\u00f6\u011f\u00fcslerine \u00f6nem veriyor. Bu ise dengesiz bir fizi\u011fe ve bel a\u011fr\u0131s\u0131na yol a\u00e7ar.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te ise durum farkl\u0131. G\u00dc\u00c7L\u00dcKASLAR&#8217;te dengesiz bir fizi\u011finiz olamaz \u00e7\u00fcnk\u00fc bile\u015fik egzersizler yaparak t\u00fcm v\u00fccudunuzu \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n\u0131z. Tek ba\u015f\u0131na izolasyon olarak yap\u0131lan curl, flies ya da leg extension gibi egzersizlerde oldu\u011fundan \u00e7ok daha b\u00fcy\u00fck a\u011f\u0131rl\u0131klarla ba\u015fa \u00e7\u0131kabilirsiniz. Sonu\u00e7 olarak daha g\u00fc\u00e7l\u00fc biri olup en sonunda da kas yapars\u0131n\u0131z.<\/p>\n<p>Daha iyisi ise bu kadar kas\u0131 daha az \u00e7al\u0131\u015farak yapacaks\u0131n\u0131z. \u00c7\u00fcnk\u00fc yaln\u0131zca 5 egzersiz ile t\u00fcm v\u00fccudunuzu \u00e7al\u0131\u015ft\u0131r\u0131yorsunuz. B\u00f6ylece art\u0131k ne spor salonunda saatler ge\u00e7irmeye, ne her g\u00fcn sadece bir kas grubunu \u00e7al\u0131\u015ft\u0131rmaya ne de haftada be\u015f kez antrenman yapmaya gerek var. Yaln\u0131zca 3 antrenman ve hepsi bu. Yani asl\u0131nda spor salonu d\u0131\u015f\u0131nda kasl\u0131 bir hayata sahip olabilirsiniz.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 v\u00fccudunuzdaki her kas\u0131 Antrenman Ba\u015f\u0131na yakla\u015f\u0131k 45 dakikada yaln\u0131zca \u00fc\u00e7 bile\u015fik egzersiz kullanarak ve haftada \u00fc\u00e7 kez \u015fu \u015fekilde \u00e7al\u0131\u015ft\u0131racak:<\/p>\n<ul>\n<li><strong>G\u00f6\u011f\u00fcs.<\/strong> Bench Press&#8217;te 100kg a\u011f\u0131rl\u0131\u011fa ula\u015fmak daha geni\u015f bir g\u00f6\u011f\u00fcse sahip olman\u0131z konusunda en b\u00fcy\u00fck etkiyi yaratacakt\u0131r. Incline veya Decline Bench Press gibi sa\u00e7mal\u0131klara ya da ba\u015fka bir \u015fey yapman\u0131za gerek yok. Yaln\u0131zca d\u00fcz Bench Press ile b\u00fcy\u00fck a\u011f\u0131rl\u0131klar kald\u0131rmaya odaklan\u0131n.<\/li>\n<li><strong>Omuzlar.<\/strong> Hem Overhead Press hem de Bench Press a\u011f\u0131rl\u0131klar\u0131 kald\u0131r\u0131rken omuzlar\u0131n\u0131z\u0131 fazlas\u0131yla \u00e7al\u0131\u015ft\u0131racak. Overhead Press yapmaya ba\u015flayana kadar ba\u015fka hi\u00e7bir \u015fey daha geni\u015f omuzlar\u0131m olmas\u0131n\u0131 sa\u011flayamam\u0131\u015ft\u0131.<\/li>\n<li><strong>Kollar.<\/strong> \u00d6ncelikle, a\u011f\u0131r Barbell Row yapmak \u00f6n kollar\u0131n\u0131z\u0131 \u00e7ok iyi \u00e7al\u0131\u015ft\u0131r\u0131r. \u0130kincisi, Bench ve Overhead gibi a\u011f\u0131r presler yapmak arka kollar\u0131n\u0131z\u0131 \u00e7ok iyi \u00e7al\u0131\u015ft\u0131r\u0131r. \u00dc\u00e7\u00fcnc\u00fcs\u00fc ise, her bir egzersizde bar\u0131 tutuyorsunuz ve a\u011f\u0131r egzersizler s\u0131ras\u0131nda kollar\u0131n\u0131z\u0131 s\u0131k\u0131p onlara bask\u0131 yap\u0131yorsunuz. B\u00f6ylece kollar\u0131n\u0131z b\u00fcy\u00fcmek i\u00e7in do\u011frudan ve dolayl\u0131 bir ton \u00e7al\u0131\u015fma yapm\u0131\u015f oluyor.<\/li>\n<li><strong>\u00d6n Kollar.<\/strong> Ellerinizle her egzersizde bar\u0131 s\u0131k\u0131ca kavramal\u0131s\u0131n\u0131z. Bunu ve a\u011f\u0131r Deadlift egzersizlerini yapmak \u00f6n kollar\u0131n\u0131z\u0131n da geli\u015fmesini sa\u011flayacakt\u0131r. Y\u00fcksek tekrarl\u0131 her y\u00f6ne bilek b\u00fckme hareketlerini unutun.<\/li>\n<li><strong>Kar\u0131n Kaslar\u0131.<\/strong> Kar\u0131n kaslar\u0131n\u0131z a\u011f\u0131r Squat, Deadlift ve Overhead Press hareketleri yaparken belinizin b\u00fck\u00fclmesini engellemek i\u00e7in olduk\u00e7a s\u0131k\u0131 \u00e7al\u0131\u015fmak zorundalar. Daha g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 alt\u0131l\u0131 (six pack) kar\u0131n kaslar\u0131n\u0131n alt\u0131n anahtar\u0131d\u0131r. Do\u011fru beslenmeniz gerekti\u011fini de unutmay\u0131n tabii bu arada. Aksi takdirde kar\u0131n kaslar\u0131n\u0131z bir ya\u011f tabakas\u0131n\u0131n alt\u0131nda gizli kalacakt\u0131r.<\/li>\n<li><strong>Bald\u0131rlar.<\/strong> Squat ve Deadlift yapmak bald\u0131r kaslar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131racak. Ancak benim gibi sizin de geni\u015f bald\u0131rlar\u0131n\u0131z yoksa bir mucize ger\u00e7ekle\u015fmesini beklemeyin. \u00c7\u00fcnk\u00fc bu durumda \u00e7al\u0131\u015facak pek kas yok demektir, yaln\u0131zca tendonlar var i\u015fin i\u00e7inde. Kalfler \u00e7o\u011funlukla genetiktir. Ben de Arnold Schwarzenegger\u2019in de dedi\u011fi gibi bunu kabullendim ve kendimi oldu\u011fum gibi kabul ettim. Size de ayn\u0131s\u0131n\u0131 tavsiye ederim.<\/li>\n<li><strong>Trapezler.<\/strong> Omuz silkme hareketi (Shrug) berbat bir harekettir. Harika ve dev trapezler istiyorsan\u0131z b\u00fcy\u00fck a\u011f\u0131rl\u0131klarla Deadlift yapmal\u0131s\u0131n\u0131z. Kan\u0131t i\u00e7in ise kendinizin \u00f6ncesi ve sonras\u0131 resimlerini \u00e7ekin. 8 plakay\u0131 (180kg) yerden kald\u0131rabildi\u011finiz andan itibaren trapezleriniz devasa olacak.<\/li>\n<li><strong>Kal\u00e7alar.<\/strong> Squat antrenman\u0131n\u0131z\u0131 6 plaka (140kg) ile yapmaya ba\u015flad\u0131ktan sonra yeni bir pantolon alman\u0131z gerekecek. Hatta spor salonunda \u015fortunuz bile y\u0131rt\u0131labilir&#8230; (<strong>Not:<\/strong> Bunun i\u00e7in bizi sorumlu tutamazs\u0131n\u0131z)<\/li>\n<li><strong>S\u0131rt.<\/strong> Lat pulldownlar\u2019\u0131 ve bunlar hakk\u0131nda bildi\u011finiz b\u00fct\u00fcn her \u015feyi unutun. A\u011f\u0131r Deadlift ve Barbell Row\u2019lar s\u0131rt kaslar\u0131n\u0131zda \u00e7ok g\u00fc\u00e7l\u00fc bir etki yaratacak. Hacim, g\u00fc\u00e7 ve herkesin istedi\u011fi ama \u00e7ok az\u0131n\u0131n sahip olabildi\u011fi V \u015feklinde bir v\u00fccuda sahip olacaks\u0131n\u0131z.<\/li>\n<\/ul>\n<p>\u200bG\u00dc\u00c7L\u00dc KASLAR 5&#215;5 bir g\u00fc\u00e7lenme program\u0131d\u0131r. Bu, profesyonel v\u00fccut geli\u015ftiriciler i\u00e7in bir program DE\u011e\u0130L. Bir\u00e7ok v\u00fccut geli\u015ftirici b\u00fcy\u00fck miktarlarda ila\u00e7 kullan\u0131yor ve bir mutant gibi g\u00f6r\u00fcn\u00fcyor. Bu program\u0131n bununla hi\u00e7bir alakas\u0131 yok. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 steroid gibi ila\u00e7lar kullanmadan, g\u00fc\u00e7l\u00fc, do\u011fal, ya\u011fs\u0131z ve atletik bir v\u00fccut elde etmek isteyenlerin program\u0131d\u0131r.<\/p>\n<\/div>\n<div>\n<div id=\"825598698165191120\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Kilo Vermek<\/h3>\n<\/div>\n<\/div>\n<p><span style=\"display: table; width: auto; position: relative; float: left; max-width: 100%; ;clear: left; margin-top: 0px; *margin-top: 0px;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-vucut-kitle-endeksi-kasli-ve-yagli-vucut_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img class=\"galleryImageBorder wsite-image\" style=\"border-width: 1px; padding: 3px; max-width: 100%; margin: 0px 10px 25px 0px;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-vucut-kitle-endeksi-kasli-ve-yagli-vucut_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: V\u00fccut Kitle Endeksi Kasl\u0131 ve Ya\u011fl\u0131 V\u00fccut Aras\u0131ndaki Fark\" \/><\/a><\/span><\/p>\n<div class=\"paragraph\" style=\"display: block;\">Arada s\u0131rada panikleyen iri yar\u0131 arkada\u015flardan e-postalar geliyor. Genellikle bu ki\u015filer yedi haftad\u0131r G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131 uyguluyor ve her \u015fey yolunda gidiyor diyor&#8230; fakat kilo vermek yerine kilo ALMALARI d\u0131\u015f\u0131nda. Bu ne \u015fimdi dimi?!?<br \/>\u200b<br \/>Soldaki resim bunun nas\u0131l olabilece\u011fini g\u00f6steriyor. \u0130ki adam; ayn\u0131 boy, ayn\u0131 a\u011f\u0131rl\u0131k, ayn\u0131 v\u00fccut kitle endeksi. Ama farkl\u0131 g\u00f6r\u00fcn\u00fcyorlar. Birinin her yeri kas, di\u011feri ise tamamen ya\u011f. Bahse girerim sizde soldaki gibi g\u00f6r\u00fcnmek istersiniz. \ud83d\ude00\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p><strong>Bu durumda \u015funu hat\u0131rlay\u0131n:<\/strong> G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131 ile ne kadar \u00e7ok g\u00fc\u00e7lenirseniz, o kadar \u00e7ok kas yapars\u0131n\u0131z. Kas ya\u011fdan daha yo\u011fundur. Ayn\u0131 kiloda olsan\u0131z bile daha zay\u0131f g\u00f6r\u00fcn\u00fcrs\u00fcn\u00fcz. T\u0131pk\u0131 resimdeki gibi. Daha iyi g\u00f6r\u00fcnmenize ra\u011fmen ilk ba\u015flarda tart\u0131da pek bir fark g\u00f6remeyebilirsiniz.<br \/>\u200b<br \/>Nedeni de \u015fu: yeni ve ila\u00e7 kullanmayan a\u011f\u0131rl\u0131k kald\u0131ranlar i\u00e7in ya\u011fs\u0131z kas kazan\u0131m\u0131 haftal\u0131k ortalama 0.25kg&#8217;d\u0131r. Kilo kayb\u0131na gelince ise: haftada en fazla 0.5kg ya\u011f kayb\u0131 olmas\u0131 \u00f6nerilir (bunun i\u00e7in de her g\u00fcn %20 daha az yemeniz gerekir).<\/p>\n<p>\u015eimdi, e\u011fer diyetinizi s\u0131k\u0131 s\u0131k\u0131ya uygulamazsan\u0131z, G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 ile haftada 0.5kg ya\u011f yakman\u0131z pek m\u00fcmk\u00fcn olmayacakt\u0131r. Ba\u015flang\u0131\u00e7taki a\u011f\u0131rl\u0131klar bunun i\u00e7in fazla hafif kal\u0131yor. Ama ilk g\u00fcnden itibaren g\u00fc\u00e7lenmeye ve kas yapmaya ba\u015flayacaks\u0131n\u0131z. Ve zaman i\u00e7inde ya\u011f yakacaks\u0131n\u0131z.<\/p>\n<p>Bu durum neden daha kilolu erkeklerin tart\u0131da az ancak aynada inan\u0131lmaz bir de\u011fi\u015fiklik g\u00f6rd\u00fc\u011f\u00fcn\u00fc ve k\u0131yafetlerinizin nas\u0131l da \u00fcst\u00fcn\u00fcze tam oturmaya ba\u015flad\u0131\u011f\u0131n\u0131 a\u00e7\u0131kl\u0131yor:<strong> \u00e7\u00fcnk\u00fc ayn\u0131 anda hem kas yap\u0131yor hem de ya\u011f yak\u0131yorsunuz. <\/strong><\/p>\n<p>Tabii bunu yaln\u0131zca tart\u0131ya bakarak anlayamazs\u0131n\u0131z. \u00d6zellikle de v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z v\u00fccuttaki g\u00fcnl\u00fck su tutumu, ba\u011f\u0131rsaklar\u0131n i\u00e7eri\u011fi, idrar durumu, ya\u011f yak\u0131m\u0131, kas kazan\u0131m\u0131, kemik kazan\u0131m\u0131 ve benzeri etkenlerde dalgalanmalar ya\u015fanmas\u0131 nedeniyle de\u011fi\u015fim g\u00f6sterebilir. Asl\u0131nda harika gidiyorken tart\u0131ya bak\u0131p da k\u00f6t\u00fc durumda oldu\u011funuzu d\u00fc\u015f\u00fcnmemelisiniz!<\/p>\n<p>Evet, kilo vermenin s\u0131rr\u0131 G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 ile yakt\u0131\u011f\u0131n\u0131z kalori miktar\u0131n\u0131 artt\u0131rmakta yat\u0131yor. Nas\u0131l m\u0131? Halterdeki a\u011f\u0131rl\u0131\u011f\u0131 artt\u0131rarak. E\u011fer kilonuz fazlaysa daha b\u00fcy\u00fck a\u011f\u0131rl\u0131klar kald\u0131rmak daha kolay gelecektir. Squat\u2019ta 140kg&#8217;yi hedefleyin. E\u011fer 5&#215;5 150kg Squat yapmaya ba\u015flarsan\u0131z, bir ya\u011f yakma makinesine d\u00f6n\u00fc\u015feceksiniz.<\/p>\n<p>Hatta bunun da \u00f6tesinde, G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;ten sonra kalori yakmaya devam etmek ve kilo kayb\u0131n\u0131 h\u0131zland\u0131rmak i\u00e7in program\u0131n\u0131za yar\u0131m saatlik kardiyo ekleyebilirsiniz. Ama \u00f6nceli\u011finiz a\u011f\u0131rl\u0131k kald\u0131rmak olmal\u0131, \u00e7\u00fcnk\u00fc kas yapman\u0131z gerek. Ve unutmadan, aradaki bo\u015f g\u00fcnlerinizde kardiyo yapmay\u0131n. V\u00fccudunuzun dinlenmesi gerek. O bacaklara Squat yapmak i\u00e7in ihtiyac\u0131n\u0131z var. Bu y\u00fczden dinlenme g\u00fcnlerinde kardiyo yapmay\u0131n. Yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 da d\u00fczeltin bu arada \ud83d\ude42<\/p>\n<p>Belli bir noktaya geldiklerinde hedeflerini de\u011fi\u015ftiren bir\u00e7ok iri sporcu g\u00f6rd\u00fcm. G\u00fc\u00e7lerinin artt\u0131\u011f\u0131n\u0131 fark ettik\u00e7e tart\u0131da belli bir say\u0131ya ula\u015fmay\u0131 denemekten vazge\u00e7tiklerine \u015fahit oldum. Bunun nedeni ise g\u00fcn\u00fcn sonunda ka\u00e7 kilo oldu\u011funuzun bir \u00f6neminin olmamas\u0131. T\u00fcm bunlar\u0131n amac\u0131 daha sa\u011fl\u0131kl\u0131 olmak, daha iyi g\u00f6r\u00fcnmek ve g\u00fc\u00e7lenmek. Bu y\u00fczden daha fazla a\u011f\u0131rl\u0131k kald\u0131r\u0131n ve o ama\u00e7lara ula\u015facaks\u0131n\u0131z.<\/p>\n<\/div>\n<hr style=\"width: 100%; clear: both; visibility: hidden;\" \/>\n<div>\n<div id=\"112130982839406261\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ya\u011f Yakmak<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Yukar\u0131daki resim ya\u011f yakmak i\u00e7in a\u011f\u0131rl\u0131k kald\u0131rman\u0131n \u00f6nemini g\u00fczelce g\u00f6steriyor. Kas ya\u011fdan daha yo\u011fundur. Ve kas a\u011f\u0131rl\u0131k kald\u0131rarak yap\u0131l\u0131r. A\u011f\u0131rl\u0131k kald\u0131rmak ayn\u0131 zamanda kalori yakar ve metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131r. Yani a\u011f\u0131rl\u0131k kald\u0131rmaya ba\u015flars\u0131n\u0131z kas yapmaya, ya\u011f yakmaya ve ayn\u0131 kiloda olsan\u0131z \u2013 ya da ayn\u0131 miktarda yeseniz bile \u2013 daha zay\u0131f g\u00f6r\u00fcnmeye ba\u015flars\u0131n\u0131z.<br \/>\u200b<br \/>Bu arada \u00e7o\u011fu ki\u015fi hi\u00e7 egzersiz yapmadan yaln\u0131zca daha az yemek yiyerek kilo vermeye \u00e7al\u0131\u015f\u0131yor. Ancak d\u00fc\u015f\u00fck kalorili diyetleri uzun s\u00fcre s\u00fcrd\u00fcrebilenlerin say\u0131s\u0131 olduk\u00e7a az. \u00c7o\u011fu ac\u0131k\u0131yor, kriz ge\u00e7iriyor ve en sonunda eskisinden daha \u00e7ok \u00e7ok yiyerek daha \u015fi\u015fman hale geliyor. Bu d\u00fc\u015f\u00fck kalorili diyetleri devam ettirebilen birka\u00e7 ki\u015fi de a\u00e7l\u0131ktan kaslar\u0131n\u0131 eritmeye ba\u015fl\u0131yor. Onlar da en sonunda s\u0131ska, kilolu, g\u00fc\u00e7s\u00fcz ve \u00e7irkin bir hale geliyor.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">Di\u011fer baz\u0131lar\u0131 ise sadece ko\u015farak ya\u011f yakmaya \u00e7al\u0131\u015f\u0131yor. Bu ki\u015filer de spor salonunda g\u00f6rd\u00fc\u011f\u00fcn\u00fcz &#8220;kardiyo delileri&#8221; i\u015fte. Haftada alt\u0131 g\u00fcn kardiyo yap\u0131p, egzersiz sonras\u0131 McDonalds\u2019tan koca bir men\u00fcy\u00fc g\u00f6m\u00fcyorlar. Yar\u0131m saat yapt\u0131klar\u0131 kardiyonun bir Big Mac&#8217;e e\u015fit miktarda yani yaln\u0131zca 400 kalori yakt\u0131\u011f\u0131n\u0131n fark\u0131nda de\u011filler. Egzersiz sonras\u0131 Mc Donalds&#8217;a gidince yapt\u0131klar\u0131 o yar\u0131m saatlik kardiyo da otomatikman \u00e7\u00f6pe gidiyor.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Evet, kardiyo ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rmak i\u00e7in iyi bir se\u00e7enek \u00e7\u00fcnk\u00fc yakt\u0131\u011f\u0131n\u0131z kalori miktar\u0131n\u0131 artt\u0131r\u0131yor. Ama Michael Phelps gibi g\u00fcnde alt\u0131 saat egzersiz yapm\u0131yorsan\u0131z, yapt\u0131\u011f\u0131n\u0131z kardiyo k\u00f6t\u00fc yemek yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 asla telafi edemez. D\u00fczg\u00fcn beslenmeniz de gerek. Ve a\u011f\u0131rl\u0131k kald\u0131rmak ya\u011f yakma konusunda her zaman kardiyodan daha \u00d6NCE gelmeli. Bunun nedeni ise \u015fu:<\/p>\n<ul>\n<li><strong>A\u011f\u0131rl\u0131k kald\u0131rmak daha \u00e7ok kalori yakt\u0131r\u0131r.<\/strong> V\u00fccudunuz a\u011f\u0131rl\u0131k kald\u0131rmak i\u00e7in enerji yakar. A\u011f\u0131rl\u0131k ne kadar fazla olursa, harcanan enerji o kadar fazla ve yakt\u0131\u011f\u0131n\u0131z kalori miktar\u0131 da o kadar fazla olacakt\u0131r. \u00d6zellikle de Squat gibi t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran egzersizler yap\u0131yorsan\u0131z. \u0130\u015fte bu y\u00fczden a\u011f\u0131rl\u0131k kald\u0131ran biri s\u0131radan birine k\u0131yasla \u015fi\u015fmanlamadan daha fazla yiyebilir.<\/li>\n<li><strong>A\u011f\u0131rl\u0131k kald\u0131rmak metabolizmay\u0131 h\u0131zland\u0131r\u0131r.<\/strong> Buna &#8220;sonradan yak\u0131m&#8221; veya EPOC da diyorlar. A\u011f\u0131rl\u0131k kald\u0131rd\u0131ktan sonraki saatlerde de kalori yakmaya devam edersiniz. Bu da ya\u011f yakman\u0131za yard\u0131mc\u0131 olur.<\/li>\n<li><strong>A\u011f\u0131rl\u0131k kald\u0131rmak kas yapar.<\/strong> Ne kardiyo kas yapman\u0131z\u0131 sa\u011flar ne de d\u00fc\u015f\u00fck kalorili bir diyet. Yaln\u0131zca a\u011f\u0131rl\u0131k kald\u0131rmak kas yapar ve ne kadar \u00e7ok g\u00fc\u00e7lenirseniz o kadar \u00e7ok a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz ve o kadar \u00e7ok kasl\u0131 g\u00f6r\u00fcn\u00fcrs\u00fcn\u00fcz..<\/li>\n<li><strong>A\u011f\u0131rl\u0131k kald\u0131rmak kas kayb\u0131n\u0131 \u00f6nler.<\/strong> D\u00fc\u015f\u00fck kalorili diyet ve a\u015f\u0131r\u0131 kardiyo yapmak kas KAYBETT\u0130R\u0130R. Bu sa\u011fl\u0131ks\u0131z ve itici, s\u0131ska ama \u015fi\u015fman bir g\u00f6r\u00fcn\u00fcme yol a\u00e7ar. Oysa ki a\u011f\u0131rl\u0131k kald\u0131rmak kas yapman\u0131z\u0131 sa\u011flarken, diyet ya da ya\u015flanmak vesaire gibi etkenlerden kaynaklanan kas kayb\u0131n\u0131 da \u00f6nler. Ya\u011f yakarken sahip oldu\u011funuz kaslar daha sa\u011fl\u0131kl\u0131 ve daha \u00e7ekici g\u00f6r\u00fcnmenizi sa\u011flar.<\/li>\n<li><strong>A\u011f\u0131rl\u0131k kald\u0131rmak sizi daha ince g\u00f6sterir.<\/strong> Yukar\u0131daki resime tekrar bak\u0131n. Kas ya\u011fdan daha yo\u011fundur. Yani a\u011f\u0131rl\u0131k kald\u0131rarak kas yapars\u0131n\u0131z, ya\u011f yakars\u0131n\u0131z ve ayn\u0131 kiloda olsan\u0131z bile \u00f6ncesine nazaran daha zay\u0131f g\u00f6r\u00fcn\u00fcrs\u00fcn\u00fcz.<\/li>\n<\/ul>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in kilo vermenize yard\u0131mc\u0131 oldu\u011fu bir yol daha var. A\u011f\u0131rl\u0131k kald\u0131ran insanlar diyetleri konusunda egzersiz yapmayanlara g\u00f6re daha kat\u0131d\u0131r. Anlayaca\u011f\u0131n\u0131z a\u011f\u0131rl\u0131k kald\u0131rmak bir nevi domino ta\u015f\u0131 etkisi yarat\u0131yor. Sizi daha sa\u011fl\u0131kl\u0131 ya\u015famak ve daha iyi beslenmek konusunda motive eder. Daha iyi beslenerek G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 ile s\u0131k\u0131c\u0131 kardiyo \u00e7al\u0131\u015fmas\u0131 yapmadan da ya\u011f yakabilirsiniz. Bu harika bir \u015fey.<\/p>\n<\/div>\n<div>\n<div id=\"707719556590940854\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Hacim Kazanmak<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">\u00c7o\u011fu insan sadece haltere dokunman\u0131n bile bir gecede Arnold gibi c\u00fcsseli olmaya yetece\u011fini d\u00fc\u015f\u00fcn\u00fcyor. Ancak 10 y\u0131ld\u0131r a\u011f\u0131rl\u0131k kald\u0131rmama ve 180kg ile Squat yapabiliyor olmama ra\u011fmen hi\u00e7te c\u00fcsseli de\u011filim.<br \/>\u200b<br \/>Bunun nedeni ise insanlar\u0131n &#8220;hacim&#8221; ya da &#8220;c\u00fcsse&#8221; kavramlar\u0131ndan bahsederken asl\u0131nda kilo almaktan bahsediyor olmas\u0131. Evet, a\u011f\u0131rl\u0131k kald\u0131rarak kas yapacaks\u0131n\u0131z. Ancak kas ya\u011fdan daha yo\u011fundur. Ayr\u0131ca fazla a\u011f\u0131rl\u0131k kald\u0131rmak kalori yakar ve metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131r. B\u00f6ylece a\u011f\u0131rl\u0131k kald\u0131rmak sizi ayn\u0131 kiloda olsan\u0131z bile daha atletik (ama daha zay\u0131f) g\u00f6sterecektir.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">Bu da G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in tek ba\u015f\u0131na &#8220;c\u00fcsseli&#8221; olmaya yetmedi\u011fini g\u00f6sterir. Daha iri olmak istiyorsan\u0131z, yani &#8220;c\u00fcsse&#8221; istiyorsan\u0131z, kilo alman\u0131z gerek. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 artt\u0131rman\u0131z gerek. Nas\u0131l m\u0131? Daha fazla yiyerek. Yiyeceklerde enerji bulunur. Yani kalori. V\u00fccudunuzun yakt\u0131\u011f\u0131ndan daha fazla kalori al\u0131rsan\u0131z ve a\u011f\u0131rl\u0131k kald\u0131r\u0131rsan\u0131z kasl\u0131 ve \u201cc\u00fcsseli\u201d hale gelirsiniz.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in b\u00fcy\u00fck a\u011f\u0131rl\u0131klarda \u00e7ok fazla kalori yakt\u0131rd\u0131\u011f\u0131 do\u011frudur. Bu sizi ac\u0131kt\u0131rabilir ve daha fazla yemenize neden olabilir. Ama asl\u0131nda \u00f6ncekinden daha fazla yemedik\u00e7e yaln\u0131zca a\u011f\u0131rl\u0131k kald\u0131rarak c\u00fcsseli hale gelemezsiniz. Bende olmad\u0131 \u00f6rne\u011fin.<\/p>\n<p>Yani kilo almak istiyorsan\u0131z daha fazla yemeniz gerekiyor. Siz de benim gibi a\u011f\u0131rl\u0131k kald\u0131rmaya ba\u015flamadan \u00f6nce c\u0131l\u0131zsan\u0131z bunun en kolay yolu her g\u00fcn daha fazla \u00f6\u011f\u00fcn yemek olacakt\u0131r. \u00dc\u00e7 \u00f6\u011f\u00fcn ile ba\u015flay\u0131n. Bir ay sonra d\u00f6rde \u00e7\u0131kar\u0131n \u00f6\u011f\u00fcnlerinizi. Bir ay sonra g\u00fcnde be\u015f \u00f6\u011f\u00fcn yiyin. Acele etmeyin. V\u00fccudunuza daha fazla yemeye al\u0131\u015fmas\u0131 i\u00e7in zaman tan\u0131y\u0131n. Kaplumba\u011fa gibi olun, t\u0131pk\u0131 a\u011f\u0131rl\u0131klar konusunda oldu\u011fu gibi.<\/p>\n<p>Ve kilo ald\u0131r\u0131c\u0131 takviyelerden uzak durun. Bu t\u00fcr \u015feyler genellikle sizi \u015fi\u015fman ve k\u00f6t\u00fc hale getirecek olan \u015feker ve katk\u0131 maddeleriyle doludur. Ayr\u0131ca sizi kendi yeme\u011finizi yapma ve daha \u00e7ok yeme al\u0131\u015fkanl\u0131klar\u0131ndan da uzakla\u015ft\u0131racaklard\u0131r. Hedefiniz kal\u0131c\u0131 olarak g\u00fc\u00e7lenmek ve kal\u0131c\u0131 kaslar elde etmek. Bir ka\u00e7 hafta sonra s\u0131ska veya g\u00fc\u00e7s\u00fcz hale gelmek de\u011fil.<\/p>\n<\/div>\n<h2><span style=\"color: #000000;\"><a style=\"color: #000000;\">Egzersizler<\/a><\/span><\/h2>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;teki t\u00fcm egzersizlerde serbest a\u011f\u0131rl\u0131klar kullan\u0131l\u0131r. Herhangi bir G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 egzersizini press makinalar\u0131nda yapmak serbest a\u011f\u0131rl\u0131klarla yapmaktan daha az g\u00fc\u00e7 kazand\u0131racakt\u0131r. Halterin raylara oturtuldu\u011fu smith machine i\u00e7in de durum ayn\u0131. Bunun nedeni ise serbest a\u011f\u0131rl\u0131klar\u0131n aksine makinalar\u0131n a\u011f\u0131rl\u0131klar\u0131 sizin i\u00e7in dengeliyor olu\u015fudur.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">\u00c7o\u011fu ki\u015fi serbest a\u011f\u0131rl\u0131klardan korkarak makinalar\u0131n daha g\u00fcvenli oldu\u011funu d\u00fc\u015f\u00fcn\u00fcr \u00e7\u00fcnk\u00fc makinalarda a\u011f\u0131rl\u0131\u011f\u0131 \u00fczerinize veya aya\u011f\u0131n\u0131za d\u00fc\u015f\u00fcremezsiniz. Ancak makinalar sizi sabit ve do\u011fal olmayan pozisyonlarda durmaya zorlar. Sizi her seferinde ayn\u0131 hareketi yapmaya mecbur b\u0131rak\u0131r. Bu da s\u00fcrekli tekrarlayan bir a\u015f\u0131r\u0131 y\u00fcklenmeye ve dizlerde, omuzlarda ve s\u0131rtta kronik rahats\u0131zl\u0131klara sebep olur.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u200b<br \/>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te ise halterler kullan\u0131l\u0131r. Damb\u0131llar genellikle daha az etkilidir \u00e7\u00fcnk\u00fc genellikle iki\u015fer kilo artarlar. Bu \u015fekilde ilerlemeyi uzun s\u00fcre devam ettiremezsiniz. Damb\u0131llar\u0131 kullanarak a\u011f\u0131r Squat yapmak da imk\u00e2ns\u0131zd\u0131r. Her iki elde de a\u011f\u0131rl\u0131k tutarken bacak kuvveti nadiren <u>s\u0131n\u0131rlay\u0131c\u0131 etken<\/u> olur. Bu y\u00fczden serbest a\u011f\u0131rl\u0131klar\u0131, halterleri kullan\u0131n.<\/p>\n<\/div>\n<div>\n<div id=\"145926767684719542\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Squat<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><span style=\"font-size: 90%;\">Squat G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in ana egzersizidir.<\/span><\/div>\n<\/div>\n<div class=\"paragraph\">Squat G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;in ana egzersizidir. Bar s\u0131rt\u0131n\u0131zdayken dizlerinizin \u00fcst\u00fcne \u00e7\u00f6melin ve yeniden aya\u011fa kalk\u0131n. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te her antrenmanda Squat yapacaks\u0131n\u0131z. Maksimum g\u00fcvenlik i\u00e7in Power Rack\u2019in i\u00e7inde Squat yap\u0131n.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">Squat t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bile\u015fik bir egzersizdir. Halteri s\u0131rt\u0131n\u0131za koyarak ve dizleriniz \u00fcst\u00fcnde \u00e7\u00f6melerek Squat yapars\u0131n\u0131z. Squat yapmak do\u011frudan dizard\u0131 kiri\u015flerinizi, \u00f6n bacak kaslar\u0131n\u0131z\u0131, arka bacak kaslar\u0131n\u0131z\u0131, kal\u00e7a kaslar\u0131n\u0131z\u0131 ve bald\u0131rlar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bununla birlikte a\u011f\u0131rl\u0131k alt\u0131ndaki bar\u0131 sabit tutabilmek i\u00e7in kar\u0131n kaslar\u0131n\u0131z ve beliniz de \u00e7al\u0131\u015f\u0131r.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Squat t\u00fcm egzersizlerin kral\u0131d\u0131r. Leg press gibi egzersizlere k\u0131yasla \u00e7ok daha fazla testesteron ve b\u00fcy\u00fcme hormonu salg\u0131lanmas\u0131n\u0131 sa\u011flar. Bu y\u00fczden g\u00fc\u00e7lenmek ve kas yapmak i\u00e7in Squat vazge\u00e7ilmez olmal\u0131d\u0131r. Spor salonunda yapt\u0131\u011f\u0131m hi\u00e7bir \u015fey ben Squat yapmaya ba\u015flayana kadar i\u015fe yaramad\u0131. Squat yapmak zorundas\u0131n\u0131z. Ve G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 ile haftada 3 kez Squat yapacaks\u0131n\u0131z.<\/p>\n<p>Bir\u00e7ok ki\u015fi Squat yapman\u0131n dizlere zarar verece\u011finden korkar. Ancak ben 10 y\u0131ld\u0131r Squat yap\u0131yorum ve dizlerim harika durumda. Di\u011fer t\u00fcm \u00fcyelerimizin dizleri de \u00f6yle. Squat ayn\u0131 zamanda \u00f6n \u00e7apraz ba\u011f yaralanmalar\u0131n\u0131n iyile\u015fmesinde bile etkilidir. G\u00fcvenli Squat yapman\u0131n s\u0131rr\u0131 ise do\u011fru pozisyonu bulmakta yat\u0131yor. Bu \u015f\u00f6yle olacak:<\/p>\n<ul>\n<li><strong>Kal\u00e7alar\u0131n\u0131z\u0131 geriye at\u0131n<\/strong> \u2013 tuvalette oturuyormu\u015fsunuz gibi d\u00fc\u015f\u00fcn\u00fcn, kal\u00e7alar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 inerken iyice arkaya itin<\/li>\n<li><strong>Dizlerinizi d\u0131\u015fa do\u011fru itin<\/strong> \u2013 i\u00e7e d\u00f6nmelerine izin vermeyin, dizlerinizi ayak parmaklar\u0131n\u0131zla ayn\u0131 hizada tutun<\/li>\n<li><strong>Paralel seviyeye inin<\/strong> \u2013 kal\u00e7a ekleminiz diz kapa\u011f\u0131n\u0131zdan daha a\u015fa\u011f\u0131da olana kadar \u00e7\u00f6melmeye devam edin<\/li>\n<\/ul>\n<p>Paralel seviyede Squat yapmak dizlerinize zarar vermenin aksine onlar\u0131 daha da g\u00fc\u00e7lendirecek. Dizlerinize zarar verecek olansa <em>k\u0131smi<\/em> Squat yapmakt\u0131r, yani yaln\u0131zca 90 derece \u00e7\u00f6melmek. <em>K\u0131smi<\/em> Squat yaln\u0131zca \u00f6n bacak kaslar\u0131n\u0131z\u0131 (quadlar\u0131) \u00e7al\u0131\u015ft\u0131r\u0131r, arka bacak kaslar\u0131n\u0131z\u0131 (hamstringleri) \u00e7al\u0131\u015ft\u0131rmaz. Bu da kas dengesizliklerine ve diz a\u011fr\u0131lar\u0131na neden olur. <em>K\u0131smi<\/em> Squat g\u00fc\u00e7lenmek konusunda da daha az etkilidir ve tehlikelidir.<\/p>\n<p>Pek \u00e7ok farkl\u0131 Squat t\u00fcr\u00fc bulunmaktad\u0131r. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te low bar Squat yapacaks\u0131n\u0131z. Low bar Squat demek, bar\u0131 s\u0131rt\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131 yerine alt k\u0131sm\u0131na yerle\u015ftirmek demektir. Bar\u0131 s\u0131rt\u0131n\u0131z\u0131n alt k\u0131sm\u0131na, trapezlerinizin ve arka omuz kaslar\u0131n\u0131z\u0131n aras\u0131na koymak bask\u0131y\u0131 dizlerinizden daha g\u00fc\u00e7l\u00fc olan kal\u00e7alar\u0131n\u0131za ta\u015f\u0131r. B\u00f6ylece low bar Squat yaparak daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilir ve daha \u00e7ok g\u00fc\u00e7lenebilirsiniz.<br \/>\u200b<br \/>Squat yapman\u0131n en g\u00fcvenli yolu bunu bir Power Rack&#8217;in i\u00e7inde yapmakt\u0131r. Emniyet pimleri tekrar ka\u00e7\u0131racak olursan\u0131z a\u011f\u0131rl\u0131\u011f\u0131 yakalayacak ve b\u00f6ylece a\u011f\u0131rl\u0131k alt\u0131nda kalmam\u0131\u015f olacaks\u0131n\u0131z. E\u011fer spor salonunuzda Power Rack yoksa ger\u00e7ek bir spor salonu bulun. Ya da benim yapt\u0131\u011f\u0131m gibi kendi evinize bir Power Rack sat\u0131n al\u0131n. G\u00fc\u00e7lenmek i\u00e7in yaln\u0131z ba\u015f\u0131n\u0131za g\u00fcvenli bir \u015fekilde Squat yapabiliyor olman\u0131z gerek.<\/p>\n<\/div>\n<div>\n<div id=\"914244115368335122\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Bench Press<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-bench-press-min_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-bench-press-min_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman A g\u00fcn\u00fc Squat\u2019tan sonra Bench Press yapacaks\u0131n\u0131z.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman A g\u00fcn\u00fc Squat\u2019tan sonra Bench Press yapacaks\u0131n\u0131z. Bar\u0131 yava\u015f\u00e7a g\u00f6\u011fs\u00fcn\u00fcze indirin ve daha sonra dirsekleriniz kilitlenene kadar yukar\u0131 itin (pres yap\u0131n). Maksimum g\u00fcvenlik i\u00e7in Power Rack\u2019in i\u00e7inde Bench Press yap\u0131n.<br \/>\u200b<br \/>Bench Press bile\u015fik bir \u00fcst v\u00fccut egzersizidir. Bench Press\u2019i s\u0131rt\u00fcst\u00fc yat\u0131p bar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerine indirip daha sonra dirsekleriniz kilitlenene kadar yukar\u0131 iterek yapars\u0131n\u0131z. Bench Press, g\u00f6\u011fs\u00fcn\u00fcz\u00fc, triseplerinizi (arka kollar\u0131n\u0131z\u0131) ve omuzlar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ayn\u0131 zamanda bar\u0131 sabit tutabilmek i\u00e7in kar\u0131n ve s\u0131rt kaslar\u0131n\u0131z\u0131, bar\u0131 s\u0131k\u0131ca kavrad\u0131\u011f\u0131n\u0131z i\u00e7in de biseplerinizi (\u00f6n kollar\u0131n\u0131z\u0131) \u00e7al\u0131\u015ft\u0131r\u0131r.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">Bench Press spor salonlar\u0131n\u0131n en \u00fcnl\u00fc egzersizidir. Ayr\u0131ca \u00fcst v\u00fccudunuzla en fazla a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rabilece\u011finiz egzersizdir. Overhead Press\u2019ten daha fazla. Bu da Bench Press&#8217;i \u00fcst v\u00fccut i\u00e7in en etkili g\u00fc\u00e7 ve hacim kazanma egzersizi yapar. Bench Press\u2019i her iki G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 antrenman\u0131ndan birinde yap\u0131yor olacaks\u0131n\u0131z.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00c7o\u011fu ki\u015fi Bench Press yaparken omzunu incitir. \u00c7\u00fcnk\u00fc bu ki\u015filer egzersizi genellikle k\u00f6t\u00fc bir usul ile yapmaya \u00e7al\u0131\u015f\u0131rlar: v\u00fccut geli\u015ftirme stili ile yani daha b\u00fcy\u00fck bir g\u00f6\u011f\u00fcs gerilimi sa\u011flamak i\u00e7in dirsekleri 90 derece a\u00e7\u0131k \u015fekilde yaparlar. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te Bench\u2019i bu \u015fekilde yapmay\u0131n. Dirseklerinizi yakla\u015f\u0131k 75 derece b\u00fck\u00fcn. Bu \u015fekilde omzunuzu \u0130NC\u0130TMEDEN g\u00fc\u00e7leneceksiniz.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te Bench Press yaparken tam hareket alan\u0131n\u0131 kullanman\u0131z gerekir. Tam hareket alan\u0131n\u0131 kullanmak <em>k\u0131smi<\/em> yap\u0131lan bench preslere g\u00f6re size daha fazla g\u00fc\u00e7 ve kas kazand\u0131r\u0131r. Yar\u0131m tekrar yapmay\u0131n, i\u015finizi yar\u0131m b\u0131rakmay\u0131n. Halteri g\u00f6\u011fs\u00fcn\u00fcze de\u011fene dek indirin. Ve en yukardayken de dirseklerinizi kilitleyin ki a\u011f\u0131rl\u0131\u011f\u0131 iskeletiniz ta\u015f\u0131s\u0131n.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te Incline veya Decline Bench Press diye bir \u015fey yoktur. Alt veya \u00fcst g\u00f6\u011fs\u00fcn\u00fcz\u00fc ay\u0131rt edemezsiniz. G\u00f6\u011fs\u00fcn\u00fcz bir b\u00fct\u00fcnd\u00fcr. G\u00f6\u011f\u00fcs kaslar\u0131n\u0131z a\u011f\u0131r Bench Press yapt\u0131\u011f\u0131n\u0131zda \u00e7ok s\u0131k\u0131 \u00e7al\u0131\u015fmak zorunda kal\u0131r. Yani Bench Press&#8217;i 100kg\u2019a \u00e7\u0131kartt\u0131\u011f\u0131n\u0131zda t\u00fcm g\u00f6\u011fs\u00fcn\u00fcz geni\u015fler.<br \/>\u200b<br \/>A\u011f\u0131rl\u0131k alt\u0131nda kalma riskinden kurtulmak i\u00e7in Bench Press\u2019i bir Power Rack\u2019in i\u00e7inde yap\u0131n. Power Rack\u2019in emniyet pimleri tekrar ka\u00e7\u0131racak olursan\u0131z bar\u0131 yakalayacakt\u0131r. E\u011fer Power Rack\u2019iniz yoksa spor salonundaki birinden size g\u00f6zc\u00fc olmas\u0131n\u0131 isteyebilirsiniz. Veya bara kelep\u00e7e takmay\u0131n ki olur da s\u0131k\u0131\u015f\u0131rsan\u0131z a\u011f\u0131rl\u0131klar\u0131 bir tarafa do\u011fru atabilesiniz. Ancak bu durumda da plakalar yere d\u00fc\u015f\u00fcp size u\u011fra\u015f \u00e7\u0131kartaca\u011f\u0131ndan en iyisi g\u00fcvenli bir Power Rack kullanmakt\u0131r.\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"487963064567872776\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Deadlift<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-deadlift_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-deadlift_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman B g\u00fcn\u00fc Squat ve Overhead Press sonras\u0131 Deadlift yapacaks\u0131n\u0131z.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman B g\u00fcn\u00fc Squat ve Overhead Press sonras\u0131 Deadlift yapacaks\u0131n\u0131z. Bar\u0131 do\u011fal (n\u00f6tr) bir bel duru\u015fu ile yerden kal\u00e7alar\u0131n\u0131za kadar \u00e7ekin.<br \/>\u200b<br \/>Deadlift t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bile\u015fik bir egzersizdir. Bu egzersizi a\u011f\u0131rl\u0131\u011f\u0131 yerden kal\u00e7alar\u0131n\u0131za kadar kald\u0131rarak yapars\u0131n\u0131z. Deadlift arka bacak kaslar\u0131n\u0131z\u0131, kal\u00e7a kaslar\u0131n\u0131z\u0131, \u00f6n bacak kaslar\u0131n\u0131z\u0131 ve yakla\u015ft\u0131r\u0131c\u0131 kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ancak \u00e7ok a\u011f\u0131r bir Deadlift yaparken pek \u00e7ok ba\u015fka kas\u0131n da \u00e7al\u0131\u015fmas\u0131 gerekir: bar\u0131 kavramak i\u00e7in kol kaslar\u0131n\u0131z, omurgan\u0131z\u0131n e\u011filmesini \u00f6nlemek i\u00e7in s\u0131rt kaslar\u0131n\u0131z, dengede durmak i\u00e7in kar\u0131n kaslar\u0131n\u0131z, vesaire.<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\"><span style=\"font-size: inherit;\">Squat egzersizlerin kral\u0131ysa, Deadlift kesinlikle krali\u00e7esidir. Deadlift en fazla a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131raca\u011f\u0131n\u0131z egzersiz olacak. Bu egzersiz Squat&#8217;tan bile daha fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ve v\u00fccudunuzda ciddi miktarda b\u00fcy\u00fcme hormonu ve testesteron salg\u0131lanmas\u0131n\u0131 sa\u011flar. Bu y\u00fczden g\u00fc\u00e7lenmek ve kas yapmak i\u00e7in Deadlift olmazsa olmazd\u0131r.<\/span>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00c7o\u011fu insan Deadlift yaparken s\u0131rt\u0131n\u0131 incitmekten korkar. Bunu engellemenin tek yolu <strong>belinizin b\u00fck\u00fclmesine izin vermemektir<\/strong>. <strong>Duru\u015funuz n\u00f6tr (do\u011fal) olsun<\/strong>. Bu \u015fekilde yaralanmadan daha g\u00fc\u00e7l\u00fc bir bele sahip olabilirsiniz. Ayn\u0131 zamanda bu \u015fekilde spor salonunun d\u0131\u015f\u0131ndayken de yaralanmadan bir \u015feyleri yerden do\u011fru \u015fekilde kald\u0131rma al\u0131\u015fkanl\u0131\u011f\u0131 edineceksiniz. \u00d6rne\u011fin Migros po\u015fetlerini evinize ta\u015f\u0131rkenki gibi.<\/p>\n<p>Deadlift yaparken kullanaca\u011f\u0131n\u0131z p\u00fcf noktalar\u0131ndan biri bunu bir &#8220;itme&#8221; egzersizi olarak d\u00fc\u015f\u00fcnmektir.<\/p>\n<ol>\n<li>A\u011f\u0131rl\u0131\u011f\u0131 ayaklar\u0131n\u0131zdan destek alarak, yani yeri iterek yerden kald\u0131r\u0131n (t\u0131pk\u0131 leg press yap\u0131yormu\u015fsunuz gibi d\u00fc\u015f\u00fcn\u00fcn).<\/li>\n<li>Bacaklar\u0131n\u0131z ile bar\u0131 temas halinde tutun.<\/li>\n<li>Bar diz seviyenize \u00e7\u0131k\u0131nca ise kal\u00e7an\u0131z\u0131 ileri itin.<\/li>\n<\/ol>\n<p>Kal\u00e7a ve dizleriniz kilitli bir hale gelince kald\u0131rma hareketi biter. \u00dcstteyken tekrar geriye yaslanman\u0131za gerek yok. A\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rd\u0131ktan sonra 1 saniye boyunca do\u011fal bir \u015fekilde durun ve a\u011f\u0131rl\u0131\u011f\u0131 tekrar yava\u015f\u00e7a yere koyun.<br \/>\u200b<br \/>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5&#8217;te bacaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak standart Deadlift egzersizi yapacaks\u0131n\u0131z. Sumo Deadlift\u2019i yapmayacaks\u0131n\u0131z \u00e7\u00fcnk\u00fc egzersizin amac\u0131 belinizi g\u00fc\u00e7lendirmek. Romanya stili ya da Gergin Bacak Deadlift\u2019i de yapmayacaks\u0131n\u0131z \u00e7\u00fcnk\u00fc standart Deadlift yaparak daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz.<\/p>\n<p>Deadlift di\u011fer G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 egzersizlerinin aksine 5&#215;5 yerine yaln\u0131zca 5 tekrarl\u0131 1 set olarak yap\u0131l\u0131r. 5&#215;5 Squat yapt\u0131ktan sonra bir de 5&#215;5 Deadlift yapmak \u00e7ok zordur. Deadlift Squat&#8217;tan \u00e7ok daha farkl\u0131, canavar bir egzersizdir \u00e7\u00fcnk\u00fc her tekrar (ad\u0131 \u00fcst\u00fcnde DEAD) tamamen \u00f6l\u00fc bir noktadan, yani zeminden ba\u015flar. E\u011fer Deadlift\u2019i 5&#215;5 yaparsan\u0131z, k\u0131sa bir s\u00fcre sonra tekrar ka\u00e7\u0131rmaya ve ayn\u0131 noktada tak\u0131l\u0131 kalmaya ba\u015flars\u0131n\u0131z.<\/p>\n<\/div>\n<div>\n<div id=\"935350786623870662\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Overhead Press<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-overhead-press_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-overhead-press_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman B g\u00fcn\u00fc Squat\u2019tan sonra Overhead Press yapars\u0131n\u0131z.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Bar\u0131 omuzlar\u0131n\u0131zdan ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131n. Dizleriniz ise t\u00fcm egzersiz hareketi boyunca kilitli halde kals\u0131n.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Overhead Press t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bile\u015fik bir egzersizdir. Bu egzersizi ayakta sabit dururken dirsekleriniz kilitlenene kadar a\u011f\u0131rl\u0131\u011f\u0131 omuzlar\u0131n\u0131zdan ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131rarak yapars\u0131n\u0131z. Overhead Press omuzlar\u0131n\u0131z\u0131, triseplerinizi ve g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fcst k\u0131s\u0131mlar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ayn\u0131 zamanda siz a\u011f\u0131rl\u0131\u011f\u0131 dengelemeye \u00e7al\u0131\u015f\u0131rken bacaklar\u0131n\u0131z\u0131, s\u0131rt\u0131n\u0131z\u0131, karn\u0131n\u0131z\u0131 ve trapezlerinizi de \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p>G\u00fc\u00e7l\u00fc ve geni\u015f omuzlar istiyorsan\u0131z Overhead Press yapabilece\u011finiz en iyi egzersizdir. Overhead Press omuzlar\u0131n\u0131z\u0131n sa\u011fl\u0131kl\u0131 kalmas\u0131n\u0131 sa\u011flar ve Bench Press \u00e7o\u011funlukla \u00f6n omuzlar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rken, Overhead Press arka omuz kaslar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r. Bench ve Overhead Press egzersizlerini de\u011fi\u015fimli olarak yaparak dengesizlik olu\u015fmas\u0131n\u0131 da engellemi\u015f olursunuz.<\/p>\n<p>Baz\u0131 insanlar ba\u015flar\u0131n\u0131n \u00fczerine bir a\u011f\u0131rl\u0131k kald\u0131rmaktan \u00e7ok korkarlar. Korktuklar\u0131 \u015fey a\u011f\u0131rl\u0131\u011f\u0131n kafalar\u0131na d\u00fc\u015fmesi ya da benzeri senaryolard\u0131r. Ancak Overhead Press t\u00fcm egzersizler i\u00e7inde belki de en g\u00fcvenli olan\u0131d\u0131r \u00e7\u00fcnk\u00fc e\u011fer a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131ramazsan\u0131z g\u00f6\u011fs\u00fcn\u00fczden yukar\u0131 \u00e7\u0131kmayacakt\u0131r. Hafif ba\u015flay\u0131n ve her antrenmanda 2.5kg ekleyerek ilerleyin. \u00d6zg\u00fcveniniz de a\u011f\u0131rl\u0131klarla birlikte kademeli olarak artacakt\u0131r.<\/p>\n<p>Belinizin a\u015f\u0131r\u0131 b\u00fck\u00fclmesine izin verirseniz belinizi incitebilirsiniz. T\u0131pk\u0131 di\u011fer egzersizlerde oldu\u011fu gibi, Overhead Press yaparken de s\u0131rt\u0131n\u0131z\u0131n do\u011fal (n\u00f6tr) duru\u015funu koruman\u0131z gerek. G\u00f6\u011f\u00fcs kafesinizi a\u015fa\u011f\u0131da tutun ve kal\u00e7a kaslar\u0131n\u0131z\u0131 iyice s\u0131k\u0131\u015ft\u0131r\u0131n ki oynamas\u0131nlar. Belinizin kavislenmesine izin vermezseniz incinme de olmayacakt\u0131r.<\/p>\n<p>Overhead Press yaparken bacaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131n. B\u00f6ylece en iyi denge ve g\u00fcce eri\u015febilirsiniz. Topuklar\u0131n\u0131z\u0131 birle\u015ftirip Military Press yapmaya kalk\u0131\u015fmay\u0131n yoksa g\u00fcc\u00fcn\u00fcz\u00fc baltalam\u0131\u015f olursunuz. Push Press de yapmaya \u00e7al\u0131\u015fmay\u0131n. Bacaklar\u0131n\u0131z ba\u015ftan sona kilitli halde kalmal\u0131. Di\u011fer t\u00fcrl\u00fc kolaya ka\u00e7m\u0131\u015f olursunuz. E\u011fer a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken bacaklar\u0131n\u0131z hareket ediyorsa hile yap\u0131yorsunuz demektir, a\u011f\u0131rl\u0131\u011f\u0131 azalt\u0131n.<br \/>\u200b<br \/>Bar\u0131 Power Rack\u2019ten kald\u0131rarak ba\u015flay\u0131n. E\u011fer Power Rack\u2019iniz yoksa a\u011f\u0131rl\u0131\u011f\u0131 \u00f6nce yerden koparma yaparak omuzlar\u0131n\u0131za al\u0131n. E\u011fer tavan\u0131n\u0131z \u00e7ok al\u00e7aksa egzersizi d\u0131\u015far\u0131da yap\u0131n. Onu da yapam\u0131yorsan\u0131z Oturarak Overhead Press&#8217;i deneyebilirsiniz. Ancak s\u0131rt\u0131n\u0131z daima do\u011fal (n\u00f6tr) bir pozisyonda olmal\u0131 \u00e7\u00fcnk\u00fc Oturarak Overhead Press&#8217;te belinizi incitmeniz daha kolay. Ayr\u0131ca Oturarak Overhead Press, Ayakta Overhead Press&#8217;te oldu\u011fu kadar g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 in\u015fa etmenizi sa\u011flamayacakt\u0131r.\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"430935283336402757\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Barbell Row<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-barbell-row_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/guclukaslar-5x5-sizin-icin-dogru-program-mi-barbell-row_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman A g\u00fcn\u00fc Squat ve Bench Press sonras\u0131 Barbell Row yapars\u0131n\u0131z.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her Antrenman A g\u00fcn\u00fc Squat ve Bench Press sonras\u0131 Barbell Row yapars\u0131n\u0131z.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>E\u011filmi\u015f haldeyken bar\u0131 yerden g\u00f6\u011fs\u00fcn\u00fcze do\u011fru kald\u0131r\u0131n. Belinizi do\u011fal (n\u00f6tr) pozisyonunda tutun.<\/p>\n<p>Barbell Row t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bile\u015fik bir egzersizdir. Barbell Row e\u011filmi\u015f haldeyken bar yerden alt g\u00f6\u011f\u00fcse do\u011fru \u00e7ekerek yap\u0131l\u0131r. Bu egzersiz s\u0131rt\u0131, trapezleri, kanatlar\u0131 ve bisepleri \u00e7al\u0131\u015ft\u0131r\u0131r. Barbell Row yaparken ayn\u0131 zamanda a\u011f\u0131rl\u0131\u011f\u0131 sabitlemek i\u00e7in bel, bacak ve kar\u0131n kaslar\u0131n\u0131z da \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>S\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in yapabilece\u011finiz en iyi egzersiz Barbell Row&#8217;dur. Bench sehpas\u0131 \u00fczerinde uzan\u0131rken dengenizi artt\u0131raca\u011f\u0131 i\u00e7in Bench Press&#8217;te de geli\u015fmenizi sa\u011flar.\u00a0Ayr\u0131ca Barbell Row arka omuz kaslar\u0131n\u0131z\u0131 da g\u00fc\u00e7lendirerek dengesizlik ya da yaralanmalar\u0131n olu\u015fmas\u0131n\u0131 engeller ve omuzlar\u0131n\u0131z\u0131n sa\u011fl\u0131kl\u0131 ve dengede kalmas\u0131n\u0131 sa\u011flar.<\/p>\n<p>Bel a\u011fr\u0131s\u0131ndan ka\u00e7\u0131nmak i\u00e7in Barbell Row yaparken belinizi do\u011fal (n\u00f6tr) pozisyonunda tutmal\u0131s\u0131n\u0131z. G\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131da tutun ki belinizde herhangi bir k\u0131vr\u0131lma olmas\u0131n. Ama bel omurgan\u0131z\u0131 a\u015f\u0131r\u0131 bir \u015fekilde geriye do\u011fru b\u00fckerek kendinizi a\u015f\u0131r\u0131 zorlamay\u0131n da. G\u00f6\u011f\u00fcs kafesiniz a\u015fa\u011f\u0131dayken g\u00f6\u011fs\u00fcn\u00fcz\u00fc \u00f6ne \u00e7\u0131kar\u0131n, b\u00f6ylece beliniz de do\u011fal (n\u00f6tr) pozisyonunda kalacakt\u0131r.<br \/>\u200b<br \/>Her tekrara Deadlift&#8217;te oldu\u011fu gibi bar yerdeyken ba\u015flay\u0131n. Bar\u0131n yukar\u0131 \u00e7\u0131kmas\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in dizlerinizi d\u0131\u015fa do\u011fru itin. G\u00f6vdeniz a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken hafif\u00e7e y\u00fckselebilir ancak Barbell Row&#8217;u Deadlift&#8217;e \u00e7evirmeyin. E\u011fer g\u00f6vdeniz 15 dereceden daha fazla y\u00fckseliyorsa a\u011f\u0131rl\u0131k \u00e7ok fazla demektir. Zorlanmadan dolay\u0131 v\u00fccudunuz dikeliyorsa a\u011f\u0131rl\u0131\u011f\u0131 azalt\u0131n.<\/p>\n<\/div>\n<h2 class=\"wsite-content-title\">Ekipman<\/h2>\n<div class=\"paragraph\">Kendi evime spor salonu kurmadan \u00f6nce 5 y\u0131l boyunca ticari spor salonlar\u0131nda a\u011f\u0131rl\u0131k kald\u0131rd\u0131m. 2014\u2019te kendi ekipmanlar\u0131m\u0131 ald\u0131m ve \u00dcmraniye\u2019deki dairemden yakla\u015f\u0131k 10 kilometre uzakta olan ailemin evine spor salonu kurdum. 5 seneden uzun s\u00fcredir orada a\u011f\u0131rl\u0131k kald\u0131r\u0131yorum. Bu da 5 senedir spor salonu \u00fccreti \u00f6demedi\u011fimden hayat\u0131mda yapt\u0131\u011f\u0131m en iyi yat\u0131r\u0131mlardan biri oldu.<br \/>\u200b<br \/>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te g\u00fczel olan \u015fey \u015fu: geni\u015f yer kaplayan pahal\u0131 makinalara ihtiyac\u0131n\u0131z yok. Yaln\u0131zca bir halter, bench sehpas\u0131, a\u011f\u0131rl\u0131k plakalar\u0131 ve power rack. \u00c7ok fazla alana da ihtiyac\u0131n\u0131z yok. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019i teras\u0131n\u0131zda, bodrum kat\u0131n\u0131zda, bah\u00e7enizde veya bir barakada yapabilirsiniz. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019i arkada\u015flar\u0131mdan biri apartman\u0131n d\u00f6rd\u00fcnc\u00fc kat\u0131nda yap\u0131yor mesela. Bu da G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019i tonlarca zaman ve para harcamadan, evde yaparak, g\u00fc\u00e7lenebilece\u011finiz anlam\u0131na geliyor.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Art\u0131k,<\/p>\n<ul>\n<li><strong>Spor salonlar\u0131nda bo\u015fa para harcaman\u0131za,<\/strong><\/li>\n<li><strong>Spor salonlar\u0131na gidebilmek i\u00e7in arabaya benzin paras\u0131 d\u00f6kmenize,<\/strong><\/li>\n<li><strong>Spor salonuna gidip gelmek i\u00e7in zaman harcaman\u0131za,<\/strong><\/li>\n<li><strong>Spor salonunda ekipman s\u0131ras\u0131 beklerken vakit kaybetmenize,<\/strong><\/li>\n<\/ul>\n<p><strong>GEREK YOK!!!<br \/>\u200b<\/strong><br \/>Ayr\u0131ca siz egzersiz yaparken, kimse sizi rahats\u0131z etmeden veya kimse sizi yarg\u0131lamadan, \u0130STED\u0130\u011e\u0130N\u0130Z zaman \u0130STED\u0130\u011e\u0130N\u0130Z \u015fekilde \u00e7al\u0131\u015fabilirsiniz ve \u0130STED\u0130\u011e\u0130N\u0130Z m\u00fczi\u011fi dinleyebilirsiniz. Eve bir spor salonu kurmak ciddi sporcular i\u00e7in m\u00fckemmel bir se\u00e7enektir. Ancak yak\u0131n\u0131n\u0131zdaki spor salonu g\u00fc\u00e7lenmeniz i\u00e7in ihtiyac\u0131n\u0131z olan ekipmana sahipse oraya \u00fcye olmak da iyi bir se\u00e7enek olabilir.\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"685031696975582570\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Power Rack<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sml2-to-hr2-rogue-half-rack_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sml2-to-hr2-rogue-half-rack_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">E\u011fer kendinizi yaralamadan g\u00fc\u00e7lenmek istiyorsan\u0131z bir Power Rack\u2019e ihtiyac\u0131n\u0131z var.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">E\u011fer kendinizi yaralamadan g\u00fc\u00e7lenmek istiyorsan\u0131z bir Power Rack\u2019e ihtiyac\u0131n\u0131z var.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Bir Power Rack\u2019te 4 adet dikey destek vard\u0131r. Squat yaparken bar\u0131 rahat\u00e7a s\u0131rt\u0131n\u0131za alabilmeniz i\u00e7in ve Bench Press yaparken bar\u0131 rahat\u00e7a ve g\u00fcvenlice kavrayabilmeniz i\u00e7in dik duran \u00e7\u0131k\u0131nt\u0131lar\u0131 kullan\u0131rs\u0131n\u0131z. A\u011f\u0131rl\u0131k hafif de\u011filse Squat\u2019ta Power Rack olmadan bar\u0131 s\u0131rt\u0131n\u0131za alamazs\u0131n\u0131z. Bu y\u00fczden a\u011f\u0131r Squat yapmak ve g\u00fc\u00e7lenmek i\u00e7in bir Power Rack\u2019e ihtiyac\u0131n\u0131z var.<\/p>\n<p>Power Rack\u2019te Smith Machine\u2019in aksine halter raylara sabitlenmi\u015f de\u011fildir. Omuzlar\u0131n\u0131z\u0131, dizlerinizi ve s\u0131rt\u0131n\u0131z\u0131 incitmenize sebep olabilecek do\u011fal olmayan pozisyonlarda oturmaya mecbur kalmadan a\u011f\u0131r Squat ve Bench Press yapabilirsiniz.<\/p>\n<p>E\u011fer evde tek ba\u015f\u0131n\u0131za, egzersiz partneri olmadan antrenman yap\u0131yorsan\u0131z kendinizi incitmeden g\u00fc\u00e7lenmek i\u00e7in bir Power Rack\u2019e ihtiyac\u0131n\u0131z var. Power Rack\u2019lerin yatay duran iki \u201cg\u00fcvenlik pimi\u201d vard\u0131r. Bu pimler e\u011fer y\u00fcksek a\u011f\u0131rl\u0131klarla Squat veya Bench Press yaparken tekrar ka\u00e7\u0131racak olursan\u0131z bar\u0131 yakalayacakt\u0131r.<\/p>\n<p>Ge\u00e7ti\u011fimiz 5 y\u0131lda Squat\u2019ta ve Bench Press\u2019te onlarca kez tekrar ka\u00e7\u0131rd\u0131m. Bu tekrarlar\u0131 ka\u00e7\u0131rd\u0131\u011f\u0131mda evimdeki spor salonunda tek ba\u015f\u0131ma, egzersiz partnerim olmadan antrenman yap\u0131yordum. Fakat hi\u00e7 kendimi incitmedim \u00e7\u00fcnk\u00fc pimler a\u011f\u0131rl\u0131\u011f\u0131 her seferinde yakalad\u0131. Bu nedenle G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te bir Power Rack kullanmak yaralanmadan g\u00fc\u00e7lenmenin alt\u0131n anahtar\u0131d\u0131r.<\/p>\n<p>Serbest a\u011f\u0131rl\u0131klar g\u00f6z korkutucudur. \u00c7o\u011fu sporcu (\u00f6zellikle orta ya\u015fl\u0131 ve daha ya\u015fl\u0131 olanlar\u0131) a\u011f\u0131rl\u0131klar\u0131n \u00fczerlerine d\u00fc\u015fme ihtimali olmad\u0131\u011f\u0131ndan makinalar\u0131 tercih eder. Ancak 10 y\u0131ld\u0131r a\u011f\u0131rl\u0131k kald\u0131rmama ra\u011fmen g\u00f6n\u00fcl rahatl\u0131\u011f\u0131yla s\u00f6yleyebilirim ki bar hi\u00e7bir zaman \u00fczerime d\u00fc\u015fmedi.<\/p>\n<p>\u200b<strong>\u0130\u015fin s\u0131rr\u0131 \u015fu:<\/strong> Hafif ba\u015flay\u0131n, a\u011f\u0131rl\u0131\u011f\u0131 Power Rack\u2019in i\u00e7inde kald\u0131r\u0131n ve her \u00e7al\u0131\u015fmada biraz daha a\u011f\u0131rl\u0131k ekleyin. Do\u011fru bi\u00e7imde yap\u0131n, egonuzu kontrol alt\u0131na al\u0131n ve ne yaparsan\u0131z yap\u0131n ama:<\/p>\n<ul>\n<li><strong>Smith Machine kullanmay\u0131n. <\/strong>Bu makinalarda a\u011f\u0131rl\u0131k raylara oturtulmu\u015ftur ve v\u00fccudunuzu d\u00fcz bir \u015fekilde yukar\u0131 ve a\u015fa\u011f\u0131 gitmeye zorlar. Bu sabit, do\u011fal olmayan hareketler omuzlar\u0131n\u0131z\u0131, dizlerinizi ve s\u0131rt\u0131n\u0131z\u0131 incitir. Ve a\u011f\u0131rl\u0131\u011f\u0131 siz kendiniz de\u011fil makine dengede tuttu\u011fundan \u201csahte spor salonu g\u00fcc\u00fc\u201d in\u015fa edersiniz. Sak\u0131n\u0131n.<\/li>\n<li><strong>3D Smith Machine kullanmay\u0131n. <\/strong>Bu en son icat insanlar\u0131n neden smith machine\u2019de yaraland\u0131klar\u0131n\u0131 a\u00e7\u0131kl\u0131yor. Tabii, bar art\u0131k sadece dikey olarak de\u011fil, yatay olarak da hareket ettirilebiliyor. Ancak a\u011f\u0131rl\u0131\u011f\u0131 hala sizin yerinize makine dengede tutuyor. Bu y\u00fczden makinalar ger\u00e7ek d\u00fcnya g\u00fcc\u00fc in\u015fa etmek i\u00e7in serbest a\u011f\u0131rl\u0131klara g\u00f6re kalitesiz kal\u0131r.<\/li>\n<li><strong>Cybex veya buna benzer sa\u00e7ma makinalar kullanmay\u0131n.<\/strong> Hi\u00e7bir \u015fey g\u00fc\u00e7lenmek, kas yapmak ve h\u0131zl\u0131ca ya\u011f yakmak i\u00e7in serbest a\u011f\u0131rl\u0131klar\u0131 yenemez. E\u011fer serbest a\u011f\u0131rl\u0131klar kullan\u0131rken yaralanmaktan korkuyorsan\u0131z \u00f6zg\u00fcveninizi in\u015fa etmek i\u00e7in bo\u015f bar ile ba\u015flay\u0131n. Daha sonra g\u00fcvenlik pimleri a\u00e7\u0131k olarak Power Rack\u2019in i\u00e7inde \u00e7al\u0131\u015fmaya devam edin.<\/li>\n<\/ul>\n<p>\u200bBen Power Rack\u2019i tercih ediyorum \u00e7\u00fcnk\u00fc daha sa\u011flam ve Pullup (Barfiks) bar\u2019\u0131 var. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 i\u00e7in \u00f6nerdi\u011fimiz Power Rack modellerine bir g\u00f6z at\u0131n:<\/p>\n<ul>\n<li><strong>Pasifik Squat Rack (PS2200)<\/strong>. \u0130yi taraf\u0131: ucuz, \u00fccretsiz kargo. K\u00f6t\u00fc taraf\u0131: \u00e7\u0131k\u0131nt\u0131l\u0131 g\u00fcvenlik levhalar\u0131 yok. Bu rack n11.com\u2019da 5 y\u0131ld\u0131z alm\u0131\u015f. E\u011fer al\u00e7ak bir tavan\u0131n\u0131z varsa, bu daha k\u0131sa olan Power Rack 3 metrelik bir tavan\u0131n alt\u0131na rahat\u00e7a s\u0131\u011facakt\u0131r.\u00a0<em>Link: <\/em><a href=\"https:\/\/urun.n11.com\/calisma-istasyonu\/pasifik-squat-rack-P93135669\">https:\/\/urun.n11.com\/calisma-istasyonu\/pasifik-squat-rack-P93135669<\/a><\/li>\n<li><strong>Pasifik Pro Power Rack (Pro Power Pack)<\/strong>. \u0130yi taraf\u0131: b\u00fcy\u00fck a\u011f\u0131rl\u0131klarla bile rahat\u00e7a ba\u015fa \u00e7\u0131kabilir, d\u0131\u015far\u0131da dik duran pimler, g\u00fcvenlik levhalar\u0131, pull-up bar, \u00fccretsiz kargo. K\u00f6t\u00fc taraf\u0131: i\u00e7inde Overhead Press yapmak i\u00e7in \u00e7ok k\u0131sa.\u00a0<em>Link:<\/em>\u00a0<a href=\"https:\/\/urun.n11.com\/calisma-istasyonu\/pasifik-pro-power-rack-P93328120\">https:\/\/urun.n11.com\/calisma-istasyonu\/pasifik-pro-power-rack-P93328120<\/a><\/li>\n<li><strong>Pasifik Multi Power Rack (Fonksiyonel Kafes Sistemli).<\/strong> \u0130yi taraf\u0131: 300kg ile ba\u015fa \u00e7\u0131kabilir, chin-up bar, emniyet profilleri. K\u00f6t\u00fc taraf\u0131: Pro Power Rack\u2019ten daha pahal\u0131. Bu rack benim sahip oldu\u011fum rack\u2019in benzeri.\u00a0<em>Link:<\/em>\u200b\u00a0<a href=\"https:\/\/urun.n11.com\/calisma-istasyonu\/pasifik-multi-power-rack-P20399707\">https:\/\/urun.n11.com\/calisma-istasyonu\/pasifik-multi-power-rack-P20399707<\/a><\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"200164695914792506\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Olimpik Halter<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">\u200bEn \u00f6nemli ekipman par\u00e7an\u0131z Olimpik Halter\u2019dir. T\u00fcm StrongLifts 5&#215;5 antrenmanlar\u0131 boyunca Squat, Bench Press, Deadlift, Overhead Press ve Barbell Row egzersizlerini yaparken halter kullanacaks\u0131n\u0131z. Ancak her spor salonunda Olimpik Halter bulamayabilirsiniz. Baz\u0131lar\u0131nda daha k\u0131sa, 7 ila 15 kg a\u011f\u0131rl\u0131\u011f\u0131nda, sabit kollar\u0131 olan ve di\u015fleri eksik halterler g\u00f6receksiniz. Bu halterler kolayca e\u011filir, bileklerinizi ac\u0131t\u0131r ve tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc azalt\u0131r.<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/ob-7-hard-chrome-bar-xlg_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/ob-7-hard-chrome-bar-xlg_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><span style=\"font-size: 90%;\">E\u011fer g\u00fc\u00e7lenmek istiyorsan\u0131z, \u00fcstteki resimdeki gibi bir Olimpik Halter\u2019e ihtiyac\u0131n\u0131z var.<\/span><\/div>\n<\/div>\n<div class=\"paragraph\">\u200bE\u011fer g\u00fc\u00e7lenmek istiyorsan\u0131z, \u00fcstteki resimdeki gibi bir Olimpik Halter\u2019e ihtiyac\u0131n\u0131z var. Bu halterin fark\u0131 ise \u015fu:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li>218cm uzunlu\u011funda (7 feet)<\/li>\n<li>20kg a\u011f\u0131rl\u0131\u011f\u0131nda (45lb)<\/li>\n<li>28mm \u00e7ap\u0131nda<\/li>\n<li>50mm d\u00f6nerli kollar<\/li>\n<li>tutu\u015f i\u00e7in harika di\u015fler<\/li>\n<li>a\u011f\u0131rl\u0131\u011f\u0131 rahat\u00e7a ta\u015f\u0131yabilir<\/li>\n<\/ul>\n<p>\u200bE\u011fer spor salonunuzda Olimpik Bar olup olmad\u0131\u011f\u0131n\u0131 bilmiyorsan\u0131z, tart\u0131n. \u00d6nce tek ba\u015f\u0131n\u0131za, sonra bar ile bir bask\u00fcl\u00fcn \u00fczerine \u00e7\u0131k\u0131n ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 \u00f6l\u00e7\u00fcn. E\u011fer aradaki fark 20kg ise o muhtemelen Olimpik Bar\u2019d\u0131r. Di\u011fer bir y\u00f6ntem ise bar\u0131n tek taraf\u0131na 20kg a\u011f\u0131rl\u0131k plakas\u0131 koymak. Bu durumda Olimpik barlar devrilmez, s\u0131radan barlar ise devrilir.<\/p>\n<p>Halter sat\u0131n al\u0131rken ucuza ka\u00e7mak cezbedici gibi g\u00f6r\u00fcnse de verdi\u011finiz paran\u0131n kar\u015f\u0131l\u0131\u011f\u0131n\u0131 al\u0131rs\u0131n\u0131z. Nedeni ise \u015fu:<\/p>\n<ul>\n<li><strong>Olimpik Halterler kesinlikle daha g\u00fcvenlidir. <\/strong>Ben daha \u00f6nce 100kg koydu\u011fumda b\u00fck\u00fclen ucuz halterlerle \u00e7al\u0131\u015ft\u0131m. Bu hi\u00e7 g\u00fcvenli de\u011fil. Y\u00fcksek a\u011f\u0131rl\u0131klar yeterince g\u00f6z korkutucu zaten. Setin ortas\u0131nda k\u0131r\u0131labilecek ucuz halterler kullan\u0131p durumu daha da k\u00f6t\u00fcle\u015ftirmeyin. Olimpik Halterler daha g\u00fcvenlidir \u00e7\u00fcnk\u00fc daha \u00e7ok a\u011f\u0131rl\u0131kla ba\u015fa \u00e7\u0131kabilir ve pek kolay b\u00fck\u00fclmezler. Bu da bar\u0131n alt\u0131ndayken \u00f6zg\u00fcveninizi y\u00fckseltir.<\/li>\n<li><strong>Olimpik Halterler tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc art\u0131r\u0131r.<\/strong> Ben ortas\u0131 p\u00fcr\u00fczs\u00fcz ve yumu\u015fak barlarla da \u00e7al\u0131\u015ft\u0131m. Bunlar a\u011f\u0131r Deadlift yapmay\u0131 imkans\u0131zla\u015ft\u0131r\u0131yor, \u00f6zellikle s\u00fcrekli terleyen ellere sahipseniz. Benim Olimpik Halter\u2019imin tutu\u015f g\u00fcc\u00fcn\u00fc art\u0131ran di\u015flileri var. Hatta y\u00fcksek a\u011f\u0131rl\u0131klarla Squat yaparken bar\u0131 s\u0131rt\u0131mda do\u011fru pozisyonda tutan merkezi di\u015flileri bile var. Ucuz barlar\u0131n az di\u015fleri olur veya hi\u00e7 olmaz.<\/li>\n<li><strong>Olimpik Halterler ellerinizi tahrip etmez. <\/strong>Di\u015flileri olan ucuz barlar genellikle rende g\u00f6revi g\u00f6r\u00fcr. Fazla agresif, her tekrarda elinizin derisini lime lime do\u011frar hatta nas\u0131r bile a\u00e7arlar. Di\u011fer taraftan Olimpik Halterler\u2019in a\u011f\u0131r Deadlift yaparken ellerinizi, inciklerinizi ve uyluklar\u0131n\u0131z\u0131 tahrip etmeden tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131ran harika di\u015flileri vard\u0131r.<\/li>\n<li><strong>Olimpik Halterler eklemlerinizi incitmez. <\/strong>Ucuz halterlerin \u00e7o\u011funlukla sabit kollar\u0131 olur. Bar\u0131n plakalar\u0131 koydu\u011funuz u\u00e7lar\u0131 d\u00f6nmez. Bu da bileklerinizdeki ve dirseklerinizdeki eklem bask\u0131s\u0131n\u0131 art\u0131r\u0131r ve ac\u0131 verebilir. Olimpik Halter\u2019lerde durum \u00f6yle de\u011fildir \u2013 plakalar ve kollar siz a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rd\u0131k\u00e7a d\u00f6ner. Bu da eklemleriniz i\u00e7in daha g\u00fcvenlidir ve tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc dramatik bir \u015fekilde art\u0131r\u0131r.<\/li>\n<\/ul>\n<p>\u00d6zetle, Olimpik halterler daha \u00e7ok g\u00fcvende hissettirir, tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131r\u0131r ve eklem bask\u0131s\u0131n\u0131 azalt\u0131r. Yine de ucuz bir halter alsan\u0131z bile g\u00fc\u00e7lendi\u011finizde b\u00fcy\u00fck bir ihtimalle Olimpik Halter\u2019e yat\u0131r\u0131m yapacaks\u0131n\u0131z. Yani ucuz, daha sonra pahal\u0131 olacak. Siz \u015fimdiden iyisi mi kaliteli bir halter edinin. Ben ilk Olimpik halterimi 10 sene kulland\u0131m. Daha sonra onu karde\u015fim kendi evine spor salonu kurdu\u011funda ona verdim. Kaliteli bir halter ya\u015fam boyu dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 s\u00fcrd\u00fcr\u00fcr.<br \/>\u200b<br \/>Piyasada iki \u00e7e\u015fit Olimpik Halter bulacaks\u0131n\u0131z:<\/p>\n<p><strong>G\u00fc\u00e7 Halterleri. <\/strong>Bu halterler serttir ve y\u00fcksek a\u011f\u0131rl\u0131klarla Squat ve Deadlift yapt\u0131\u011f\u0131n\u0131zda \u201csekme\u201d yapmazlar. Genelde bar\u0131 s\u0131rt\u0131n\u0131zda do\u011fru pozisyonda tutabilmek i\u00e7in bulunan merkezi di\u015flileri vard\u0131r. Ayn\u0131 zamanda bar\u0131n her iki taraf\u0131nda da Bench Press yaparken tutaca\u011f\u0131n\u0131z yerleri g\u00f6steren tek bir halka bulunur. Bu barlar\u0131n genel \u00f6zellikleri \u015f\u00f6yledir:<\/p>\n<ul>\n<li><strong>Sert \u00e7elik.<\/strong> Minimum sekme etkisiyle kontroll\u00fc ve yava\u015f hareket etmeyi kolayla\u015ft\u0131r\u0131r.<\/li>\n<li><strong>Merkezi di\u015fliler.<\/strong> Squat yaparken s\u00fcrt\u00fcnmeyi s\u0131rt\u0131n\u0131zda tutar.<\/li>\n<li><strong>Agresif\/Derin di\u015fliler.<\/strong> Kaymayan bir tutu\u015f sa\u011flar.<\/li>\n<li><strong>810mm aral\u0131kl\u0131 halka i\u015faretleri vard\u0131r.<\/strong><\/li>\n<li><strong>Daha kal\u0131n 29mm-32mm \u015faft.<\/strong> Squat ve Bench Press yaparken konfor sa\u011flar.<\/li>\n<li><strong>\u00c7elik veya pirin\u00e7 vidalar.<\/strong> Plakalar\u0131n d\u00f6nmesinde kolayl\u0131k sa\u011flar.<\/li>\n<\/ul>\n<p><strong>\u200bA\u011f\u0131rl\u0131k Kald\u0131rma Halterleri. <\/strong>Bu barlar g\u00fc\u00e7 halterleri kadar g\u00fc\u00e7l\u00fc de\u011fillerdir. Squat veya Deadlift\u2019te oldu\u011fu gibi a\u011f\u0131r koparma veya silkme hareketleri yapt\u0131\u011f\u0131n\u0131zda sekerler. A\u011f\u0131rl\u0131k Kald\u0131rma Halterleri kolayca b\u00fck\u00fcl\u00fcr ve a\u011f\u0131rl\u0131\u011f\u0131 sektirir. Buna uzmanlar \u201ck\u0131rba\u00e7 etkisi\u201d de diyorlar. Kollar\u0131 da daha h\u0131zl\u0131 d\u00f6ner b\u00f6ylece kavramay\u0131 b\u0131rakmadan bar\u0131n alt\u0131na h\u0131zl\u0131ca ge\u00e7ebilirsiniz. Ve kafa\u00fcst\u00fc pozisyonda k\u0131r\u0131lmadan birden fazla s\u0131\u00e7ray\u0131\u015f kald\u0131rabilir. Ancak A\u011f\u0131rl\u0131k Kald\u0131rma Halterleri \u00e7ok daha pahal\u0131d\u0131r.<\/p>\n<ul>\n<li><strong>Daha esnek \u00e7elik. <\/strong>Silkme i\u00e7in arzu edilen k\u0131rba\u00e7 etkisini kolayla\u015ft\u0131r\u0131r.<\/li>\n<li><strong>Merkezi di\u015flileri yoktur. <\/strong>Bu y\u00fczden silkme s\u0131ras\u0131nda boynunuzun \u00f6n k\u0131sm\u0131n\u0131 \u00e7izmez.<\/li>\n<li><strong>Yumu\u015fak di\u015fliler.<\/strong> B\u00f6ylece bar \u00e7ekmeden yakalay\u0131\u015fa ge\u00e7i\u015f esnas\u0131nda rahatl\u0131kla kayd\u0131r\u0131labilir.<\/li>\n<li><strong>910mm aral\u0131kl\u0131 halka i\u015faretleri vard\u0131r.<\/strong><\/li>\n<li><strong>Daha ince 28mm-28.5mm \u015faft.<\/strong> \u0130yi bir \u00e7eki\u015f g\u00fcc\u00fc yarat\u0131r. (25mm bayanlar\u0131n halterleri)<\/li>\n<li><strong>Makaral\u0131 rulmanlar. <\/strong>Hassas bir d\u00f6n\u00fc\u015f i\u00e7in en son teknoloji bu barlarda bulunur.<\/li>\n<\/ul>\n<p>\u200bBende iki halterde var ama G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019teki egzersizleri yaparken hep G\u00fc\u00e7 Halter\u2019ini kullan\u0131yorum. A\u011f\u0131rl\u0131k Kald\u0131rma Halteri ile a\u011f\u0131r Squat yapmak hep garip hissettiriyor. \u00c7\u00f6meldi\u011fimde sanki bar \u00fczerimde sekiyormu\u015f gibi oluyor. Bu y\u00fczden siz bir G\u00fc\u00e7 Halteri edinin. Kaliteli bir tanesi size a\u015fa\u011f\u0131 yukar\u0131 700 TL\u2019ye mal olur.<\/p>\n<p>Benim \u00f6nerdiklerim ise \u015funlar:<\/p>\n<ul>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-barlari\/218-cm-olimpik-bar-20kg-erkek-50mm-P83946849\">Olimpik Bar<\/a> \u2013\u00a0 y\u00fcksek kalite, en iyinin iyisi.<\/li>\n<li><a href=\"https:\/\/urun.n11.com\/kapi-ve-sinav-bari\/avessa-olimpik-218-cm-bar-max-power-P240726780\">Avessa Olimpik Bar<\/a> \u2013 y\u00fcksek kalite, ikinci en iyisi.<\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-barlari\/diesel-fitness-olimpik-duz-bar-218-cm-P83188900\">Diesel Fitness Olimpik Bar<\/a> \u2013\u00a0 300kg ile ba\u015fa \u00e7\u0131kabilir, merkezi di\u015fliler.<\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-barlari\/218-cm-olimpik-uzun-bar-P25201048\">Pasifik Olimpik Bar<\/a> \u2013 Ucuza ka\u00e7mak isterseniz, ben olsam almazd\u0131m.<\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-barlari\/olimpik-bar-klipsi-P169802563\">Olimpik Bar Klipsi<\/a> \u2013 Bunu plakalar\u0131n\u0131z\u0131 sabit tutmak i\u00e7in halterinize koyun.<\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-barlari\/finspor-olimpik-yayli-bar-vidasi-ta1401-P238653990\">Finspor Olimpik Yayl\u0131 Bar Klipsi<\/a> \u2013 Baz\u0131 ki\u015filer bunun kullan\u0131m\u0131n\u0131 olimpik bar klips\u2019ten daha kolay buluyor.<\/li>\n<\/ul>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te kettlebell veya damb\u0131llar ile \u00e7al\u0131\u015famazs\u0131n\u0131z. Amac\u0131n\u0131z g\u00fc\u00e7lenmek oldu\u011fundan a\u011f\u0131r kald\u0131rmal\u0131s\u0131n\u0131z. En fazla a\u011f\u0131rl\u0131\u011f\u0131 halterler ile kald\u0131rabilirsiniz. Bu y\u00fczden G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131 i\u00e7in halterleri kullan\u0131n.<\/p>\n<\/div>\n<div>\n<div id=\"861638129673611824\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Olimpik Plakalar<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Olimpik Plaka\u2019lar\u0131n Olimpik Halter\u2019inize oturtmak i\u00e7in 50mm\u2019lik delikleri vard\u0131r. En b\u00fcy\u00fck 20kg\u2019lik plakalar Deadlift ve Barbell Row yaparken halteri en uygun y\u00fckseklikte tutabilmek i\u00e7in 17\u201d \u00e7ap\u0131nda \u00fcretilmi\u015ftir. Demir plakalar en iyileridir. Ayn\u0131 zamanda da en ucuz bulabilece\u011finiz plakalard\u0131r. Ama \u015fayet di\u011fer plakalar\u0131 merak ediyorsan\u0131z, onlar hakk\u0131nda d\u00fc\u015f\u00fcnd\u00fcklerim \u015funlard\u0131r:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>Tutu\u015f yeri olan plakalar.<\/strong> S\u0131radan plakalar sizi a\u011f\u0131rl\u0131\u011f\u0131 bir yerden bir yere ta\u015f\u0131mak i\u00e7in plakay\u0131 e\u011filip kald\u0131rmaya zorlar. Bu da Deadlift i\u00e7in tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc y\u00fckseltir. Tutu\u015f yeri olan plakalar sizi bunu yapmaya zorlamaz \u00e7\u00fcnk\u00fc zaten a\u011f\u0131rl\u0131\u011f\u0131 ta\u015f\u0131mak i\u00e7in kendi delikleri vard\u0131r. G\u00fcvenli\u011fi mesele edenler, s\u0131radan demir d\u00f6k\u00fcm plakalar\u0131 iki elinizle kap\u0131n, bi\u015feycik olmaz.<\/li>\n<li><strong>Kau\u00e7uk kaplamal\u0131 plakalar.<\/strong> Ben 10 sene boyunca kau\u00e7uk plakalar\u0131 kulland\u0131m. Bunlar genellikle daha az ses \u00e7\u0131kart\u0131yorlar ancak 180kg\u2019\u0131 yere geri koydu\u011funuzda \u00f6yle olmuyor. Kau\u00e7uk ayn\u0131 zamanda zaman i\u00e7inde \u00e7atl\u0131yor. G\u00f6r\u00fcn\u00fc\u015f\u00fc ve tutu\u015fu daha arkada\u015f canl\u0131s\u0131 ger\u00e7i, ve e\u011fer parma\u011f\u0131n\u0131z iki plakan\u0131n aras\u0131nda kal\u0131rsa ac\u0131tm\u0131yor. Ancak sesi \u00f6nlemek i\u00e7in kau\u00e7uk paspas kullan\u0131n.<\/li>\n<li><strong>Tamponlu plakalar. <\/strong>Sert kau\u00e7uktan yap\u0131l\u0131r. Koparma gibi egzersizler i\u00e7in dizayn edilmi\u015ftir b\u00f6ylece a\u011f\u0131rl\u0131\u011f\u0131 zemininizi k\u0131rmadan yere d\u00fc\u015f\u00fcrebilirsiniz. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te, a\u011f\u0131rl\u0131\u011f\u0131 yere kontrol alt\u0131nda geri koyuyor olucaks\u0131n\u0131z, bu y\u00fczden bir ton alan i\u015fgal eden pahal\u0131 tampon plakalara ihtiyac\u0131n\u0131z yok.<\/li>\n<li><strong>Alt\u0131gen \u015feklindeki plakalar.<\/strong> Bunlar halterler i\u00e7in de\u011fil, makinalar i\u00e7in dizayn edilmi\u015ftir. E\u011fer Deadlift ve Barbell Row i\u00e7in bunlar\u0131 kullan\u0131rsan\u0131z, a\u011f\u0131rl\u0131k k\u00f6\u015felerin \u00fczerine iner. Bu da halterin yuvarlanmas\u0131na ve tekni\u011finizin bozulmas\u0131na sebep olur. Kanayan incik kemiklerine ve bel a\u011fr\u0131lar\u0131na sebep olmamak i\u00e7in yuvarlak plakalar kullan\u0131n.<\/li>\n<\/ul>\n<p>\u200bBasit olun. Ucuz, demir plakalar edinin. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 ile d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden daha h\u0131zl\u0131 g\u00fc\u00e7lenece\u011finiz i\u00e7in ba\u015flang\u0131\u00e7ta 140kg al\u0131n. Benim \u00f6nerdi\u011fim kurulu\u015f \u015fu:<\/p>\n<ul>\n<li>4 adet 20kg\u2019l\u0131k plaka<\/li>\n<li>2 adet 10kg\u2019l\u0131k plaka<\/li>\n<li>2 adet 5kg\u2019l\u0131k plaka<\/li>\n<li>2 adet 2.5kg\u2019l\u0131k plaka<\/li>\n<li>2 adet 1.25kg\u2019l\u0131k plaka<\/li>\n<\/ul>\n<p>Halterin a\u011f\u0131rl\u0131\u011f\u0131n\u0131 da ekleyin (\u00e7\u00fcnk\u00fc onuda kald\u0131r\u0131yorsunuz), b\u00f6ylece toplam a\u011f\u0131rl\u0131k 140kg oldu. Olimpik Halter\u2019ler 20kg a\u011f\u0131rl\u0131\u011f\u0131ndad\u0131r. Ama siz bunu zaten biliyorsunuz!<\/p>\n<p>25kg\u2019l\u0131k plakalar\u0131 \u00f6nermiyorum. Evimdeki spor salonunu kurdu\u011fumda 4 tane alm\u0131\u015ft\u0131m. Ancak gerekti\u011finden fazla b\u00fcy\u00fck g\u00f6r\u00fcnd\u00fc\u011f\u00fcnden insanlar\u0131n kafas\u0131 kar\u0131\u015ft\u0131. Bu y\u00fczden 25\u2019likleri karde\u015fime verdim ve kendime onun yerine 20kg\u2019l\u0131k plakalar ald\u0131m. Kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131na sebep olmaya gerek yok. Ayr\u0131ca matematik yapmak b\u00f6yle daha kolay.<\/p>\n<p>Haftada 3 kez istikrarl\u0131 bir \u015fekilde antrenman yapan herkes 1 y\u0131l i\u00e7inde 140kg Deadlift yapabilir. Benim k\u00fc\u00e7\u00fck karde\u015fim 70kg\u2019l\u0131k a\u011f\u0131rl\u0131\u011f\u0131 ile sadece 7 ayda yapt\u0131. Bu y\u00fczden birka\u00e7 ay sonra g\u00fc\u00e7lenmeye devam etmek i\u00e7in daha fazla plakaya ihtiya\u00e7 duyacaks\u0131n\u0131z. Bu durumda fazladan bir \u00e7ift daha 20kg\u2019l\u0131k plaka sat\u0131n al\u0131n ve bu \u015fekilde bir sonraki ki\u015fisel rekorunuzu k\u0131rana kadar gidersiniz.<\/p>\n<p>Benim \u00f6nerdiklerim \u015funlar:<\/p>\n<ul>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-plakalari\/20-kg-olimpik-el-tutmali-demir-dokum-agirlik-plaka-P266791692\">Magneto Demir D\u00f6k\u00fcm Olimpik Plaka<\/a><\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-plakalari\/diesel-fitness-rop-4-olimpik-kaucuk-flans-plaka-20kg-P271859044\">Diesel Fitness Kau\u00e7uk Olimpik Plaka<\/a><\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-plakalari\/usr-op2000-20-kg-olimpik-plaka-P260875051\">USR OP2000 Olimpik Plaka<\/a><\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-sehpasi\/diesel-fitness-flans-standi-P62803269\">A\u011f\u0131rl\u0131k Stand\u0131 \u2013 250kg\u2019a kadar sa\u011flam duruyor, d\u00fczenli kullan\u0131n.<\/a><\/li>\n<li><a href=\"https:\/\/urun.n11.com\/bahce-aksesuarlari\/karo-kaucuk-zemin-kaplama-P267740648\">Rubber Mat \u2013 zemininizi korumas\u0131 i\u00e7in.<\/a><\/li>\n<\/ul>\n<p>Plakalar\u0131n\u0131z\u0131 ortada b\u0131rakmay\u0131n!<\/p>\n<\/div>\n<div>\n<div id=\"638084889780320373\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Kesirli Plakalar<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Kesirli plakalar 1.25kg\u2019l\u0131k veya daha az olan k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131klard\u0131r. \u00c7o\u011fu spor salonunda daha b\u00fcy\u00fck olan 2.5kg\u2019l\u0131k plakalar bulunur. Bu da sizi bar\u0131n her iki taraf\u0131na da 2.5kg\u2019l\u0131k a\u011f\u0131rl\u0131k eklemeye mecbur b\u0131rak\u0131r. Bu Squat\u2019ta ve Deadlift\u2019te bir s\u00fcre sorun \u00e7\u0131karmaz. Ama sonsuza kadar de\u011fil, ve kesinlikle Bench Press\u2019te ve Overhead Press\u2019te bunu yapamazs\u0131n\u0131z.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p><strong>Nedeni ise \u015fu:<\/strong>\u00a0Bench Press ve Overhead Press, Squat ve Deadlift\u2019ten daha k\u00fc\u00e7\u00fck kas gruplar\u0131n\u0131 kullan\u0131r. Bu y\u00fczden Deadlift yapabildi\u011finiz a\u011f\u0131rl\u0131k ile Overhead Press yapamazs\u0131n\u0131z. Bundan dolay\u0131 ilk kez Overhead Press yapt\u0131\u011f\u0131n\u0131zda baya\u011f\u0131 s\u0131k\u0131 m\u00fccadele vereceksiniz. Ve yine bu y\u00fczden Overhead Press\u2019e 5kg a\u011f\u0131rl\u0131k eklemek Deadlift\u2019e eklemekten daha zordur. D\u00fc\u015f\u00fcn\u00fcn:<\/p>\n<ul>\n<li>100kg\u2019l\u0131k Deadlift\u2019e 5kg eklemek %5 art\u0131\u015f.<\/li>\n<li>Ayn\u0131 5kg\u2019\u0131 40kg\u2019l\u0131k Overhead Press\u2019e eklemek %12,5 art\u0131\u015f \u2013 iki kat\u0131ndan daha fazla!<\/li>\n<li>Ancak 40kg\u2019l\u0131k Overhead Press\u2019e 2.5kg eklemek %6,25 art\u0131\u015f \u2013 Deadlift\u2019e ekledi\u011finiz orana daha yak\u0131n.<\/li>\n<\/ul>\n<p>\u200bAyn\u0131 \u015fey Bench Press i\u00e7in de ge\u00e7erlidir. E\u011fer G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131nda her antrenmanda 5kg eklemeye kalkarsan\u0131z, k\u0131sa s\u00fcrede erkenden tekrar ka\u00e7\u0131rmaya ba\u015flars\u0131n\u0131z. Hatta bir s\u00fcre sonra ayn\u0131 kiloda \u00e7ak\u0131l\u0131p kal\u0131rs\u0131n\u0131z ve hayal k\u0131r\u0131kl\u0131\u011f\u0131na u\u011frars\u0131n\u0131z. Bu y\u00fczden 1.25kg\u2019l\u0131k k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131klara ihtiyac\u0131n\u0131z var, \u00f6zellikle benim gibi c\u0131l\u0131z veya kad\u0131n iseniz.<\/p>\n<p>K\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131klar pahal\u0131d\u0131r. Siz de bunun i\u00e7in para kazan\u0131yorsunuz zaten. Daha k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131k plakalar\u0131 \u00fcretirken hata pay\u0131n\u0131 azaltmak daha \u00e7ok maliyete sebebiyet verir. Bu y\u00fczden kilogram ba\u015f\u0131na \u00f6dedi\u011finiz miktara \u00e7ok tak\u0131lmay\u0131n. Benim \u00f6nerdi\u011fim plakalar \u015funlar:<\/p>\n<ul>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-plakalari\/avessa-125-kg-olimpik-plaka-kaucuk-plaka-mb-12111-P276616412\">Avessa Olimpik Kesirli Plaka<\/a><\/li>\n<li><a href=\"https:\/\/urun.n11.com\/agirlik-plakalari\/plaka-kaucuk-flans-olimpik-agirlik-50mm-25kg-P107606790\">\u0130thal Kesirli Kau\u00e7uk Plaka<\/a><\/li>\n<\/ul>\n<p>Bu arada bar\u0131n her iki taraf\u0131na 1.25kg\u2019l\u0131k zincir de koyabilirsiniz. Ya da iki metal halka klipsi birbirine yap\u0131\u015ft\u0131rabilirsiniz. Veya iki tarafa da ayak bile\u011fi a\u011f\u0131rl\u0131klar\u0131ndan ekleyebilirsiniz. Fakat ben bunlar\u0131n hi\u00e7birini yapman\u0131z\u0131 tavsiye etmiyorum.<\/p>\n<\/div>\n<div>\n<div id=\"391752640441799829\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Bench Sehpas\u0131<\/h3>\n<\/div>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/insignia-v3-red_orig.jpg\" data-lightbox=\"gal[55]\" rel=\"lightbox\"><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/insignia-v3-red_orig.jpg\" alt=\"G\u00dc\u00c7L\u00dcKASLAR 5x5: G\u00fc\u00e7lenmek \u0130\u00e7in 12 Haftal\u0131k Antrenman Program\u0131 (V\u00fccut Geli\u015ftirme ve Fitness) - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her A Antrenman\u2019\u0131n\u0131 yapt\u0131\u011f\u0131n\u0131zda Bench Press yapmak i\u00e7in Bench sehpas\u0131na ihtiyac\u0131n\u0131z olacak.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te her A Antrenman\u2019\u0131n\u0131 yapt\u0131\u011f\u0131n\u0131zda Bench Press yapmak i\u00e7in Bench sehpas\u0131na ihtiyac\u0131n\u0131z olacak. Fakat her zaman Power Rack\u2019in i\u00e7inde Bench yapaca\u011f\u0131n\u0131z i\u00e7in yukar\u0131 d\u00f6n\u00fck \u00e7\u0131k\u0131nt\u0131lar\u0131 olan bir Bench sehpas\u0131 alman\u0131za gerek yok. Power Rack\u2019in i\u00e7inde kalmak egzersiz partneriniz olmadan, yaln\u0131z ba\u015f\u0131n\u0131za Bench yap\u0131yorsan\u0131z daha g\u00fcvenlidir. \u0130ncinmeniz olanaks\u0131zd\u0131r, \u00e7\u00fcnk\u00fc g\u00fcvenlik pimleri a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131nda kalmaman\u0131z i\u00e7in bar\u0131 yakalayacakt\u0131r.<br \/>\u200b<br \/><strong>Bu i\u015fin p\u00fcf noktas\u0131 dayan\u0131kl\u0131 bir Bench sehpas\u0131 sat\u0131n almakt\u0131r<\/strong>. Ucuz Bench sehpalar\u0131n\u0131n ayaklar\u0131 k\u0131r\u0131l\u0131p sizi \u00f6ld\u00fcrebilir. Bir sehpan\u0131n maksimum a\u011f\u0131rl\u0131\u011f\u0131n\u0131n genellikle sizin v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 da i\u00e7erdi\u011fini unutmay\u0131n. Yani siz 75kg\u2019san\u0131z, 150kg\u2019la test edilmi\u015f bir sehpa barda maksimum 75kg\u2019l\u0131k bir a\u011f\u0131rl\u0131k ta\u015f\u0131yabilir. Bu G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131 i\u00e7in yeterli de\u011fildir.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Size \u00e7ok dayan\u0131kl\u0131 bir sehpa laz\u0131m. En az 250kg\u2019\u0131 ta\u015f\u0131yabilecek bir tane. 30cm\/12\u201d geni\u015fli\u011finde olmal\u0131 b\u00f6ylece maksimum g\u00fc\u00e7 i\u00e7in m\u00fckemmel \u00fcst s\u0131rt ve omuz deste\u011fi alabilesiniz. Dayan\u0131kl\u0131 sehpalar a\u015fa\u011f\u0131 yukar\u0131 17\u201d y\u00fcksekli\u011finde olur. E\u011fer boyunuz k\u0131saysa uygun y\u00fcksekli\u011fe eri\u015fmek i\u00e7in ayaklar\u0131n\u0131z\u0131n \u00fcst\u00fcne bir\u015feyler koyun.<\/p>\n<p>Bacaklar\u0131n\u0131z\u0131 s\u0131k\u0131\u015ft\u0131rmak i\u00e7in eklenti yap\u0131lm\u0131\u015f sehpalardan ka\u00e7\u0131n\u0131n. Birincisi, Bench Press yapmak i\u00e7in siz sehpay\u0131 kurarken bacaklar\u0131n\u0131za tak\u0131l\u0131p durucak. \u0130kincisi, a\u011f\u0131r Squat yaparken bol miktarda bacak, a\u011f\u0131r Overhead Press yaparken bol miktarda kar\u0131n \u00e7al\u0131\u015fm\u0131\u015f olacaks\u0131n\u0131z zaten. Bu y\u00fczden o bacak eklentilerinin hi\u00e7bir efektif kullan\u0131\u015f\u0131 olmayacak, bo\u015fa para harcam\u0131\u015f olacaks\u0131n\u0131z.<\/p>\n<p>Ayn\u0131 zamanda ayarlanabilir bir sehpaya da ihtiyac\u0131n\u0131z yok \u00e7\u00fcnk\u00fc G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te d\u00fcz Bench Press yapacaks\u0131n\u0131z. Decline veya incline yok. Panik yapmay\u0131n \u2013 Bench Press\u2019inizi 100kg\u2019a \u00e7\u0131karmak \u201c\u00fcst g\u00f6\u011fs\u00fcn\u00fcz\u00fc\u201d \u00f6l\u00fcm\u00fcne b\u00fcy\u00fct\u00fccek zaten. \u00dcst ve alt g\u00f6\u011fs\u00fcn\u00fcz tek harekette \u00e7al\u0131\u015facak. Burada v\u00fccut geli\u015ftirme yapm\u0131yoruz.<\/p>\n<p>O halde basit, d\u00fcz bir sehpa edinin. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 i\u00e7in benim \u00f6nerdiklerim \u015funlar:<\/p>\n<ul>\n<li><a href=\"https:\/\/urun.n11.com\/calisma-istasyonu\/profitness-bk135-flat-bench-P99108718\">Pro Fitness Flat Bench Press \u2013 300kg\u2019a kadar a\u011f\u0131rl\u0131kla ba\u015fa \u00e7\u0131kabilir.<\/a><\/li>\n<li>Gymholix Flat Bench Press\u2013 400kg\u2019a kadar a\u011f\u0131rl\u0131kla ba\u015fa \u00e7\u0131kabilir.<\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"695298056815228568\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Tebe\u015fir<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Tebe\u015fir, daha fazla a\u011f\u0131rl\u0131k kald\u0131rmak i\u00e7in ellerinize s\u00fcrd\u00fc\u011f\u00fcn\u00fcz bir \u00e7e\u015fit tozdur. Jimnastik\u00e7iler ve kaya t\u0131rman\u0131\u015f\u00e7\u0131lar\u0131 da bu tozu kullan\u0131r. <strong>Tebe\u015fir terden gelen nemi durdurarak tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc dramatik \u00f6l\u00e7\u00fcde art\u0131r\u0131r. <\/strong>Tebe\u015fir ayn\u0131 zamanda bar\u0131n alt\u0131nda s\u0131k\u0131\u015fan deri katlar\u0131n\u0131z\u0131 doldurarak nas\u0131r olu\u015fumunu \u00f6nler.<br \/>\u200b<br \/>Tebe\u015fir bebek pudras\u0131 de\u011fildir. Bebek pudras\u0131 genellikle talk ve lubrikanttan yap\u0131l\u0131r. Baz\u0131 g\u00fc\u00e7 antren\u00f6rleri bacaklar\u0131na a\u011f\u0131r Deadlift yaparken s\u00fcrt\u00fcnmeyi \u00f6nlemesi i\u00e7in bebek pudras\u0131 s\u00fcrer. Fakat ellerine asla bebek pudras\u0131 koymazlar \u00e7\u00fcnk\u00fc bu halteri kayganla\u015ft\u0131r\u0131r ve tutu\u015funu zorla\u015ft\u0131r\u0131r.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Tebe\u015fir karatahta tebe\u015firi de de\u011fildir. \u0130lkokul ve lise tahtalar\u0131nda kulland\u0131\u011f\u0131n\u0131z tebe\u015fir genellikle kalsiyum s\u00fclfattan yap\u0131l\u0131r. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 antrenman program\u0131 i\u00e7in magnezyum karbonattan yap\u0131lm\u0131\u015f tebe\u015fire ihtiyac\u0131n\u0131z var.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019in ilk haftalar\u0131nda a\u011f\u0131rl\u0131klar hafif olaca\u011f\u0131 i\u00e7in tebe\u015fir kullanman\u0131za gerek olmayacak. Ancak a\u011f\u0131rl\u0131k artt\u0131\u011f\u0131nda Deadlift\u2019te be\u015f tekrar yapmak i\u00e7in debeleneceksiniz. Bar ellerinizden kayacak, hatta yerden kalkmak bile istemeyecek. Tebe\u015fir kullan\u0131n ve b\u00f6ylece tutu\u015f g\u00fcc\u00fcn\u00fczde aniden bir art\u0131\u015f olacak.<\/p>\n<p>Ben b\u00fct\u00fcn \u0131s\u0131nma setlerimi tebe\u015fir kullanmadan yapar\u0131m. Efsanevi g\u00fc\u00e7 antren\u00f6r\u00fc Andy Bolton bir keresinde bunu tutu\u015f g\u00fcc\u00fcn\u00fc art\u0131rmak i\u00e7in b\u00f6yle yapt\u0131\u011f\u0131n\u0131 ifade etmi\u015fti. Bunu ilk duydu\u011fumdan beri a\u011f\u0131r yapt\u0131\u011f\u0131m setler s\u0131ras\u0131nda tutu\u015f g\u00fcc\u00fcm\u00fc art\u0131rmak i\u00e7in ellerimi tebe\u015firle ovu\u015fturuyorum. Nas\u0131r olu\u015fumunu engellemek i\u00e7in deri katmanlar\u0131n\u0131za tebe\u015fir s\u00fcr\u00fcn, b\u00f6ylece deriniz bar\u0131n alt\u0131nda kapana k\u0131s\u0131lm\u0131\u015f olmaz.<\/p>\n<p>Baz\u0131 spor salonlar\u0131 her yere toz b\u0131rakt\u0131\u011f\u0131ndan dolay\u0131 tebe\u015fir kullan\u0131m\u0131na izin vermez. Buna en iyi alternatif s\u0131v\u0131 tebe\u015firdir. S\u0131v\u0131 tebe\u015fir alkol\u00fcn i\u00e7ine eritilmi\u015f magnezyum karbonatt\u0131r. S\u0131v\u0131 tebe\u015firi elinize s\u00fcrd\u00fc\u011f\u00fcn\u00fczde alkol lekesiz ince bir tebe\u015fir tabakas\u0131 b\u0131rakarak buharla\u015f\u0131r. Bu y\u00fczden s\u0131v\u0131 tebe\u015fir etraf\u0131 kirletmez.<\/p>\n<p>Baz\u0131 insanlar Eco Ball kullan\u0131r. Ben daha \u00f6nce Antalya\u2019da kaya t\u0131rman\u0131\u015f\u0131 i\u00e7in tebe\u015fir topu kullanm\u0131\u015ft\u0131m ama be\u011fenmedim. Ellerime yeterince tebe\u015fir tozu b\u0131rakmad\u0131\u011f\u0131 i\u00e7in en sonunda y\u0131rt\u0131p par\u00e7alad\u0131m. S\u0131radan tebe\u015fir bence hepsinden iyi.<\/p>\n<p>Benim \u00f6nerdi\u011fim tebe\u015firler \u015funlar:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.gymholix.com\/Gymholix-Magnezyum-Tebesir-Tozu-Gym-Chalk-,PR-919.html\">Tebe\u015fir (Gym Chalk)<\/a><\/li>\n<\/ul>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te eldiven kullanmay\u0131n. Eldiven bar\u0131 kal\u0131nla\u015ft\u0131r\u0131r ve tutulmas\u0131n\u0131 daha zor bir hale getirir. Ayn\u0131 zamanda bilek a\u011fr\u0131s\u0131 yarat\u0131r ve nas\u0131rla\u015fmay\u0131 durdurmaz. Nas\u0131r, a\u011f\u0131r kald\u0131rman\u0131n bir yan \u00fcr\u00fcn\u00fcd\u00fcr, ayn\u0131 kas yapmak gibi, o y\u00fczden al\u0131\u015f\u0131n. Tebe\u015fir kullan\u0131n, bar\u0131 uygun bir bi\u00e7imde tutun ve nas\u0131rlar\u0131n\u0131z\u0131 haftada bir t\u0131ra\u015f edin, bu kadar.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te halterleri tutmak i\u00e7in yap\u0131lan bantlar\u0131 da kullanmay\u0131n. Her egzersizi ve seti bantlar ile yapmak tutu\u015f g\u00fcc\u00fcn\u00fcz\u00fc azalt\u0131r. Siz ise t\u00fcm v\u00fccudunuzu g\u00fc\u00e7lendirmek istiyorsunuz, tutu\u015funuz dahil. Bunu yapman\u0131n en iyi yolu bantlar olmadan, do\u011fal bir \u015fekilde a\u011f\u0131rl\u0131k kald\u0131rmakt\u0131r. Ben rutin olarak \u00e7\u0131plak elle 180kg kald\u0131r\u0131yorum. Sadece tebe\u015fir kullanarak. Bunu siz de yapabilirsiniz<\/p>\n<\/div>\n<div>\n<div id=\"416704490965291573\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ayakkab\u0131<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">\u0130lk olarak \u00e7o\u011fu ki\u015fi gibi ben de ko\u015fu ayakkab\u0131lar\u0131yla Squat yapmaya ba\u015flad\u0131m. \u015eimdi geriye bak\u0131nca g\u00fcl\u00fcyorum \u00e7\u00fcnk\u00fc bug\u00fcn olsa asla yapmazd\u0131m. Ko\u015fu ayakkab\u0131lar\u0131 ko\u015fu yapmak i\u00e7indir. Squat yapmak i\u00e7in de\u011fil. Siz buna ra\u011fmen e\u011fer G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019i ko\u015fu ayakkab\u0131lar\u0131yla yapmay\u0131 tercih ederseniz olacaklar\u0131 s\u00f6yliyim; diz a\u011fr\u0131s\u0131 \u00e7ekebilirsiniz, s\u0131rt\u0131n\u0131z\u0131 incitebilirsiniz ve ayn\u0131 a\u011f\u0131rl\u0131kta \u00e7ak\u0131l\u0131 kalabilirsiniz.<br \/>\u200b<br \/>Ko\u015fu ayakkab\u0131lar\u0131yla Squat yapmay\u0131n. <strong>Nedeni ise \u015fu:<\/strong> ko\u015fu ayakkab\u0131lar\u0131n\u0131n s\u0131kl\u0131kla hava bo\u015fluklar\u0131 olan, jelden ya da di\u011fer s\u00fcngerimsi materyaldan yap\u0131lm\u0131\u015f tabanlar\u0131 olur. Bu siz ko\u015farken ayaklar\u0131n\u0131za minder etkisi yapar. Bu minder taban, siz ko\u015farken ayaklar\u0131n\u0131z yere her bast\u0131\u011f\u0131nda olu\u015fan darbeyi emmek i\u00e7indir. Ve ko\u015fmak i\u00e7in bu belki iyi bir fikir olsa bile, kesinlikle a\u011f\u0131rl\u0131k kald\u0131rmak i\u00e7in DE\u011e\u0130L.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Ko\u015fu ayakkab\u0131lar\u0131yla Squat yapmak trambolin \u00fczerinde Squat yapmak gibidir. S\u00fcngerimsi taban a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131nda s\u0131k\u0131\u015f\u0131r. Bu, tekni\u011finizi kontrol alt\u0131nda tutman\u0131z\u0131 ve do\u011fru pozisyonda kald\u0131rman\u0131z\u0131 neredeyse imkans\u0131z k\u0131lar. Yanl\u0131\u015f pozisyonda Squat yapmak s\u0131rt ve diz a\u011fr\u0131s\u0131 \u00e7ekmenizde 1 numaral\u0131 etkendir. Ve ayn\u0131 a\u011f\u0131rl\u0131kta \u00e7ak\u0131l\u0131 kalman\u0131za neden olur.<\/p>\n<p>Demeye \u00e7al\u0131\u015ft\u0131\u011f\u0131m \u015fey \u015fu: <strong>sizin sert tabanl\u0131 ayakkab\u0131lara ihtiyac\u0131n\u0131z var<\/strong>. Y\u00fcksek a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131nda s\u0131k\u0131\u015fmayan bir tabana. Test edin. Bir set yal\u0131nayak Squat yap\u0131n. Aya\u011f\u0131n\u0131zla yer aras\u0131nda s\u0131k\u0131\u015fan bir taban olmadan. Ben bunu ko\u015fu ayakkab\u0131lar\u0131n\u0131 b\u0131rakmak istemeyen yeni sporcular ile hep yap\u0131yorum. Squat bi\u00e7imleri an\u0131nda geli\u015fme kaydediyor.<\/p>\n<p>Ki bu yal\u0131nayak a\u011f\u0131rl\u0131k kald\u0131rman\u0131z\u0131 \u00f6nerdi\u011fim anlam\u0131na gelmiyor. Bu sadece bir test. Asl\u0131na bak\u0131l\u0131rsa, ben asla yal\u0131nayak Squat yapmazd\u0131m. <strong>A\u011f\u0131rl\u0131k kald\u0131r\u0131rken \u00e7eki\u015f g\u00fcc\u00fcne ihtiyac\u0131n\u0131z var.<\/strong> Ayaklar\u0131n\u0131z do\u011fru pozisyonda kilitli kalmal\u0131. Yal\u0131nayak veya \u00e7oraplarla a\u011f\u0131rl\u0131k kald\u0131rmak \u00e7eki\u015f g\u00fcc\u00fcn\u00fc s\u0131f\u0131ra indirir. Ayaklar\u0131n\u0131z kayabilir. A\u011f\u0131r kald\u0131rmak i\u00e7in uygun de\u011fildir.<\/p>\n<p>2010 y\u0131l\u0131nda Louis Simmons\u2019un Converse hayran\u0131 oldu\u011funu duydum. Ondan sonra ko\u015fu ayakkab\u0131lar\u0131n\u0131 b\u0131rak\u0131p bir \u00e7ift Converse ayakkab\u0131 sat\u0131n ald\u0131m. Converse\u2019lerin d\u00fcz tabanlar\u0131, sa\u011flam \u00e7eki\u015fi olur ve ucuzlard\u0131r. 10 y\u0131ld\u0131r Converse ile Squat yap\u0131yorum ve 180kg ki\u015fisel rekoruma onlara ula\u015ft\u0131m. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 i\u00e7in piyasada bulunan en iyi ayakkab\u0131 budur.<\/p>\n<p>Bu y\u00fczden G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131 yapanlar varken genellikle salonun yar\u0131s\u0131n\u0131n Converse giydi\u011fini g\u00f6r\u00fcrs\u00fcn\u00fcz. Spor salonunun d\u0131\u015f\u0131nda giydi\u011fim bir \u00e7ift Converse\u2019im daha var. O kadar konforlular. Rahat etti\u011finiz bir boyutta almaya \u00f6zen g\u00f6sterin ki aya\u011f\u0131n\u0131z ayakkab\u0131n\u0131n i\u00e7inde oynamas\u0131n. Ben y\u00fcksek \u00f6nl\u00fclerin d\u00fc\u015f\u00fck \u00f6nl\u00fclere g\u00f6re Squat yaparken daha \u00e7ok rahat ettirdi\u011fini d\u00fc\u015f\u00fcn\u00fcyorum.<\/p>\n<ul>\n<li><a href=\"https:\/\/urun.n11.com\/gunluk-spor-ayakkabi\/converse-unisex-ayakkabi-1j793-P135945844\">Converse Chuck Taylor<\/a><\/li>\n<\/ul>\n<p>Bende halter kald\u0131rma ayakkab\u0131lar\u0131 da var. Ama onlar\u0131 low bar Squat yaparken giymeyi sevmiyorum \u00e7\u00fcnk\u00fc topuklar\u0131 beni ileri at\u0131yor. Bende son zamanlarda kulland\u0131\u011f\u0131m ve geni\u015f ayaklar\u0131ma daha iyi s\u0131\u011fan ba\u015fka bir \u00e7ift ayakkab\u0131 daha var. Ben yine de size Chuck Taylor\u2019s Converse\u2019i \u00f6neriyorum.<\/p>\n<\/div>\n<div>\n<div id=\"185207202285863148\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Kemer<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Kemer normalden daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilmenizi sa\u011flar. Kar\u0131n kaslar\u0131n\u0131za kemeri iterek g\u00fc\u00e7 uyguluyormu\u015fsunuz gibi bir his verir. Bunun sonucu olarak kar\u0131n kaslar\u0131n\u0131z daha \u00e7ok s\u0131k\u0131la\u015f\u0131r ve g\u00fc\u00e7lenir. Bu \u00e7ekirde\u011finizi g\u00fc\u00e7lendirir ve a\u011f\u0131rl\u0131k kald\u0131r\u0131rken s\u0131rt\u0131n\u0131z\u0131 destekler. \u00c7o\u011fu v\u00fccut geli\u015ftiricinin d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcn aksine, kemerle a\u011f\u0131rl\u0131k kald\u0131rd\u0131\u011f\u0131n\u0131zda kar\u0131n kaslar\u0131n\u0131z g\u00fc\u00e7s\u00fczle\u015fmez. Aksine daha \u00e7ok g\u00fc\u00e7lenir.<br \/>\u200b<br \/>Ancak kemerler yanl\u0131\u015f pozisyonda a\u011f\u0131rl\u0131k kald\u0131rmadan do\u011fan yaralanmalar\u0131 \u00f6nleyemez. E\u011fer Deadlift egzersizini yaparken e\u011fildi\u011finizde belinizin kavislenmesine izin verirseniz belinizi incitirsiniz. E\u011fer kalkt\u0131\u011f\u0131n\u0131zda belinizi fazla ileri iterseniz yine incitirsiniz. Kemer olsun yada olmas\u0131n bu b\u00f6yledir. Kemerle yaralanmalar \u00e7ok daha k\u00f6t\u00fc olabilir \u00e7\u00fcnk\u00fc yanl\u0131\u015f pozisyonda kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131klar o kemer sayesinde \u00e7ok daha fazla olur.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p><strong>Anlatmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131m \u015fey \u015fu:<\/strong> a\u011f\u0131rl\u0131\u011f\u0131 do\u011fru pozisyonda kald\u0131rmak incinmeden g\u00fc\u00e7lenmenin olmazsa olmaz\u0131d\u0131r. E\u011fer Deadlift yaparken bel a\u011fr\u0131s\u0131 \u00e7ekiyorsan\u0131z bir s\u00fcre kemer takmay\u0131n. Kemer size yanl\u0131\u015f bir g\u00fcvenlik duygusu verip sizi yanl\u0131\u015f pozisyonda a\u011f\u0131rl\u0131k kald\u0131rmaya devam etmeye te\u015fvik edecektir. Bu i\u015fleri daha da k\u00f6t\u00fcle\u015ftirir. Onun yerine yanl\u0131\u015f duru\u015funuzu d\u00fczeltin. B\u00f6ylece, ac\u0131s\u0131z ve a\u011fr\u0131s\u0131z bir \u015fekilde g\u00fc\u00e7lenebilirsiniz.<\/p>\n<p>Bu y\u00fczden G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019e yeni ba\u015flad\u0131\u011f\u0131n\u0131z zaman size kemer takmay\u0131 \u00f6nermiyoruz. \u00d6ncelikle do\u011fru duru\u015fun nas\u0131l oldu\u011funu \u00f6\u011frenin, a\u011f\u0131rl\u0131k kald\u0131r\u0131rken belinizin do\u011fal (n\u00f6tr) pozisyonunda kalmas\u0131na \u00f6zen g\u00f6sterin, \u0130yi bir temel in\u015fa edin. Daha fazla detay i\u00e7eren egzersiz rehberleri yazaca\u011f\u0131z gelecekte, bizimle kalmaya devam edin.<\/p>\n<p>\u0130lk 12 haftan\u0131n sonunda art\u0131k do\u011fru pozisyonu \u00f6\u011frenmi\u015f olman\u0131z ve a\u015fa\u011f\u0131 yukar\u0131 100kg Squat yap\u0131yor olman\u0131z gerekir. Bundan sonra g\u00fc\u00e7lenmenize ve ayn\u0131 kiloda \u00e7ak\u0131l\u0131 kald\u0131\u011f\u0131n\u0131zda yard\u0131mc\u0131 olmas\u0131 i\u00e7in program\u0131n\u0131za kemeri ekleyebilirsiniz. Kemeri yaln\u0131zca son \u0131s\u0131nma setinizde ve 5&#215;5 setlerinizde giyin, b\u00f6ylece kar\u0131n kaslar\u0131n\u0131z her iki taraftan da \u00e7al\u0131\u015fm\u0131\u015f olur. Asla t\u00fcm egzersiz boyunca kemer giymeyin.<\/p>\n<p>Kemer aray\u0131\u015f\u0131na girdi\u011finizde her taraf\u0131 ayn\u0131 ene sahip bir kemer al\u0131n. Unutmay\u0131n, ama\u00e7 kar\u0131n kaslar\u0131n\u0131n kemeri iterek g\u00fc\u00e7 uygulamas\u0131. \u00d6n taraf\u0131 dar olan bir v\u00fccut geli\u015ftirme kemeri g\u00fc\u00e7lenmenize yard\u0131mc\u0131 olmaz. Her taraf\u0131 4 inch olan bir kemer edinin.<\/p>\n<p>Tek \u00e7atall\u0131 kemerler iki \u00e7atall\u0131 kemerlere g\u00f6re daha kolay tak\u0131l\u0131r. \u00c7atall\u0131 kemerler, her harekette farkl\u0131 bir ayarlama gerekti\u011finde l\u00f6vyeli kemerlere g\u00f6re (tornavida gereklidir) daha kolayd\u0131r. E\u011fer 100kg\u2019\u0131n \u00fczerinde de\u011filseniz (Bu durumda 13mm\u2019lik al\u0131n) 10mm kal\u0131nl\u0131k m\u00fckemmeldir. Benim tavsiye ettiklerim \u015funlar:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.gymholix.com\/urun\/gymholix-13mm-lever-powerlifting-kemer-gri\">Gymholix 13mm Lever Powerlifting Kemeri<\/a><\/li>\n<li><a href=\"https:\/\/www.gymholix.com\/Gymholix-Kemer-4-inc-Standart-XL,PR-1410.html\">Gymholix Kemer 4 in\u00e7 Standart<\/a><\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wsite-content-title\">S\u0131k\u00e7a Sorulan Sorular<\/h2>\n<div>\n<div id=\"174136339563659592\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>5&#215;5 Nedir, Ne Demektir?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">\u200b5&#215;5, ayn\u0131 kiloyla yap\u0131lan be\u015f tekrarl\u0131 be\u015f set demektir. Yani 5&#215;5 100kg Squat, be\u015f setin her birinde 100kg kullanarak be\u015f tekrarl\u0131 be\u015f set yapmak demektir. So\u011fukken bu kiloya direk atlamay\u0131n ve ilk ba\u015fta daha hafif a\u011f\u0131rl\u0131klarla \u0131s\u0131nma setlerinizi yap\u0131n.<\/div>\n<div>\n<div id=\"590943070972539787\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>1&#215;5 Nedir, Ne Demektir?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">1&#215;5, ayn\u0131 kiloyla yap\u0131lan be\u015f tekrarl\u0131 bir set demektir. Bir tekrarl\u0131 be\u015f set demek de\u011fildir. Yani 1&#215;5 120kg Deadlift demek, be\u015f tekrarl\u0131 bir set 120kg Deadlift yapmak demektir.<br \/>\u200b<br \/>Tekrarlar aras\u0131nda dinlenme s\u00fcresi yerdeyken bir saniye olmal\u0131d\u0131r (sektirme yapmadan). Tekrarlar\u0131n\u0131z aras\u0131nda 10 saniye beklemeyin, aksi halde tekli yapm\u0131\u015f olursunuz ki bu da be\u015f tekrarl\u0131 bir setle ayn\u0131 \u015fey de\u011fildir.<\/div>\n<div>\n<div id=\"539925113384738056\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Neden 5&#215;5 de\u011fil de sadece 1&#215;5 Deadlift?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Deadlift di\u011fer G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 egzersizleri gibi be\u015f tekrarl\u0131 be\u015f set \u015feklinde de\u011fil, be\u015f tekrarl\u0131 yaln\u0131zca bir set \u015feklinde yap\u0131l\u0131r. Bunun nedeni Deadlift\u2019in sizi \u00e7ok yormas\u0131d\u0131r. Neden mi?<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li>Deadlift\u2019te her tekrar \u00f6l\u00fc noktadan, yani zeminden ba\u015flar<\/li>\n<li>Deadlift di\u011fer egzersizlerden daha \u00e7ok kas grubu kullan\u0131r<\/li>\n<li>Deadlift di\u011fer egzersizlerden daha \u00e7ok a\u011f\u0131rl\u0131k kald\u0131rman\u0131za olanak tan\u0131r<\/li>\n<\/ul>\n<p>En tecr\u00fcbeli v\u00fccut geli\u015ftiriciler 5&#215;5 Deadlift\u2019in 5&#215;5 Squat\u2019tan daha zor oldu\u011funu kabul ederler. Daha k\u00f6t\u00fcs\u00fc ise ac\u0131mas\u0131z 5&#215;5 Squat seans\u0131n\u0131 yapt\u0131ktan sonra antrenman\u0131n\u0131z\u0131n sonunda 5&#215;5 Deadlift yapmak zorunda kalmakt\u0131r.<\/p>\n<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te a\u011f\u0131rl\u0131klar hala hafifken 5&#215;5 Deadlift yaparak s\u0131v\u0131\u015fabilirsiniz. Ancak y\u00fcksek a\u011f\u0131rl\u0131klara \u00e7\u0131kt\u0131\u011f\u0131n\u0131zda pestiliniz \u00e7\u0131kacak. Deadlift\u2019te, Squat\u2019ta, ve benzeri egzersizlerde ayn\u0131 a\u011f\u0131rl\u0131klarda \u00e7ak\u0131l\u0131 kalacaks\u0131n\u0131z. Deadlift\u2019leriniz a\u011f\u0131rla\u015ft\u0131\u011f\u0131nda antrenman\u0131n\u0131z\u0131 5&#215;5 de\u011fil, 1&#215;5 olarak bitirdi\u011finiz i\u00e7in \u015f\u00fckredeceksiniz. \ud83d\ude00<\/p>\n<p>\u015eunu da akl\u0131n\u0131z\u0131n bir k\u00f6\u015fesinde bulundurun, Squat ve Deadlift benzeri kaslar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Squat\u2019ta g\u00fc\u00e7lenmek sizi Deadlift\u2019te de g\u00fc\u00e7lendirir. Deadlift\u2019inizi 180kg\u2019a \u00e7\u0131karmak i\u00e7in be\u015f tekrarl\u0131 bir setten daha fazlas\u0131n\u0131 yapmaya nadiren ihtiyac\u0131n\u0131z olur. Benim k\u00fc\u00e7\u00fck erkek karde\u015fim sadece 1&#215;5 yaparak kendi Deadlift\u2019ini 7 ayda 170kg\u2019a \u00e7\u0131kard\u0131.<br \/>\u200b<br \/>E\u011fer Deadlift yapmay\u0131 \u00e7ok \u00e7ok seviyorsan\u0131z \u0131s\u0131nma setlerinizde 5 tekrar yap\u0131n. B\u00f6ylece 1&#215;5 140kg Deadlift: 5x60kg, 5x80kg, 5x100kg, 5x120kg, 5x140kg \u015feklinde olur. Bu \u015fekilde 5&#215;5 ayn\u0131 a\u011f\u0131rl\u0131kta kalmak yerine, a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rarak be\u015f tekrarl\u0131 birka\u00e7 set yapm\u0131\u015f olursunuz. B\u00f6yle olunca da 5&#215;5 140kg\u2019\u0131n stresini ya\u015famadan daha \u00e7ok kas \u00e7al\u0131\u015ft\u0131rm\u0131\u015f olursunuz.<\/p>\n<\/div>\n<div>\n<div id=\"700469148591382885\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ne Kadar A\u011f\u0131rl\u0131kla Ba\u015flamal\u0131y\u0131m?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">E\u011fer \u00e7ok fazla a\u011f\u0131rl\u0131kla ba\u015flarsan\u0131z, bacaklar\u0131n\u0131z erkenden a\u011fr\u0131maya ba\u015flar ve bu da antrenmanlar\u0131 daha ilk haftadan es ge\u00e7menize sebep olur. Hafif ba\u015flamak en iyisidir, b\u00f6ylece v\u00fccudunuz haftada 3 kere Squat yapmaya al\u0131\u015fm\u0131\u015f olur. A\u011f\u0131rl\u0131k zaten her antrenmanda 2.5kg (ki bu da Squat\u2019ta her ay 30kg demek) ekledi\u011finiz i\u00e7in h\u0131zl\u0131ca artacak.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>E\u011fer daha \u00f6nce Squat, Bench Press ve Deadlift yapt\u0131ysan\u0131z, iyi teknik ile, maksimum be\u015f tekrar yapabildi\u011finiz rekor a\u011f\u0131rl\u0131\u011f\u0131n %50\u2019si ile ba\u015flayabilirsiniz. E\u011fer bu egzersizleri daha \u00f6nce hi\u00e7 yapmad\u0131ysan\u0131z, veya y\u0131llard\u0131r a\u011f\u0131rl\u0131k kald\u0131rm\u0131yorsan\u0131z, veya ben \u201cmaksimum be\u015f tekrar rekoru\u201d dedi\u011fimde \u201cBu da neyin nesi \u015fimdi?\u201d diyorsan\u0131z, \u015fu a\u011f\u0131rl\u0131klar ile ba\u015flay\u0131n:<\/p>\n<ul>\n<li>Squat, Bench Press, Overhead Press: 20kg. Bu bo\u015f Olimpik Halter\u2019in a\u011f\u0131rl\u0131\u011f\u0131d\u0131r.<\/li>\n<li>Deadlift: 40kg. Bo\u015f bar + her iki tarafta 10kg plaka.<\/li>\n<li>Barbell Row: 30kg. Bo\u015f bar + her iki tarafta 5kg plaka.<\/li>\n<\/ul>\n<p>\u200bGer\u00e7e\u011fi s\u00f6ylemek gerekirse Deadlift ve Barbell Row\u2019a daha fazla a\u011f\u0131rl\u0131k ile ba\u015flamal\u0131s\u0131n\u0131z \u00e7\u00fcnk\u00fc bu egzersizleri havada bo\u015f bir bar tutarak yapamazs\u0131n\u0131z. Her tekrar\u0131n ba\u015f\u0131nda a\u011f\u0131rl\u0131k zemine de\u011fmeli, o y\u00fczden bara a\u011f\u0131rl\u0131k koyarak ba\u015flay\u0131n.\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"651705218617164624\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Setler Aras\u0131nda Ne Kadar Dinlenmeliyim?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">S\u0131radaki setinizde be\u015f tekrar yapabilecek kadar. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019in ilk haftalar\u0131nda, a\u011f\u0131rl\u0131k hala hafifken setler aras\u0131nda pek fazla dinlemenize gerek olmayacak. Ancak zamanla a\u011f\u0131rl\u0131k artt\u0131\u011f\u0131nda ve iyice zorlay\u0131c\u0131 hale geldi\u011finde setler aras\u0131nda daha fazla dinlenmeye ihtiyac\u0131n\u0131z olacak. Benim \u00f6nerdi\u011fim \u015fu:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>1dk30sn<\/strong> e\u011fer son setinizde be\u015f tekrar yapmak kolayd\u0131ysa<\/li>\n<li><strong>3dk<\/strong> e\u011fer son setinizde be\u015f tekrar yapmada zorland\u0131ysan\u0131z<\/li>\n<li><strong>5dk<\/strong> e\u011fer son setinizde tekrar ka\u00e7\u0131rd\u0131ysan\u0131z<\/li>\n<\/ul>\n<p>G\u00fc\u00e7lenmenin alt\u0131n anahtar\u0131 be\u015f tekrarl\u0131, m\u00fccadele verdiren bir setten sonra 3-5dk dinlenmedir. Merkezi sinir sisteminize setler aras\u0131nda g\u00fcc\u00fcn\u00fc geri kazanmas\u0131 i\u00e7in zaman verin. Zor bir setten sonra sadece bir dakika beklerseniz s\u0131radaki setinizde tekrar ka\u00e7\u0131rmay\u0131 ve ayn\u0131 kiloda \u00e7ak\u0131l\u0131 kalmay\u0131 riske etmi\u015f olursunuz. 3-5dk bekleyin ve bu \u015fekilde be\u015f tekrar\u0131 sorunsuzca yapman\u0131z ve g\u00fc\u00e7lenmeniz daha olas\u0131d\u0131r.<\/p>\n<p>E\u011fer ak\u0131ll\u0131 telefonunuz var ise, i\u00e7ine g\u00f6m\u00fcl\u00fc olan zamanlay\u0131c\u0131y\u0131 kullanarak g\u00fc\u00e7lenmeniz i\u00e7in dinlenmeniz gereken s\u00fcre kadar dinlenin.<\/p>\n<p>Aksi takdirde, dikkatinizi kalp at\u0131\u015flar\u0131n\u0131za verin. Ben genellikle be\u015f tekrarl\u0131 zor bir Squat setinin ard\u0131ndan kalp at\u0131\u015f\u0131m h\u0131zland\u0131\u011f\u0131ndan \u00e7ok h\u0131zl\u0131 nefes al\u0131p veririm. Kalp at\u0131\u015f\u0131m tekrar normale d\u00f6nd\u00fc\u011f\u00fcnde ise genellikle s\u0131radaki setim i\u00e7in haz\u0131r oldu\u011fum anlam\u0131na gelir.<br \/>\u200b<br \/>A\u011f\u0131rl\u0131k fazlala\u015ft\u0131k\u00e7a antrenmanlar\u0131n\u0131z\u0131 k\u0131sa tutmak i\u00e7in \u0131s\u0131nma setleriniz aras\u0131nda dinlenmeyin. A\u011f\u0131rl\u0131\u011f\u0131 bara koyun ve s\u0131radaki setinizi yap\u0131n. Ondan sonra be\u015flik setleriniz aras\u0131nda daha \u00e7ok dinlenin.<\/p>\n<\/div>\n<div>\n<div id=\"349796107398003413\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Setler Aras\u0131nda Ne Yapmal\u0131y\u0131m?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Odaklan\u0131n ve konsantrasyonunuzu bozmay\u0131n. \u0130nsanlarla konu\u015fmaktan veya telefonunuzla oynamaktan ka\u00e7\u0131n\u0131n (bizim sitemizi kullanmak i\u00e7inse o ayr\u0131 tabi, haha). Antrenman \u00f6ncesi ve sonras\u0131 sosyalle\u015fmek harika bir \u015fey ama antrenman s\u0131ras\u0131nda de\u011fil. Dikkatinizin da\u011f\u0131lmas\u0131n\u0131, setler aras\u0131nda 15dk ara vermeyi, so\u011fumay\u0131 ve odak sorunu ya\u015famay\u0131, ondan sonra da tekrar ka\u00e7\u0131rmay\u0131 istemezsiniz de\u011fil mi?<br \/>\u200b<br \/>\u0130\u015fe yarayan do\u011fru bir y\u00f6ntem ise bench sehpas\u0131n\u0131n \u00fczerine oturmak ve kendinizi s\u0131radaki seti do\u011fru pozisyonda yaparken canland\u0131rmak. Ben setlerimin aras\u0131nda aya\u011fa kalkmaktan ve biraz etrafta y\u00fcr\u00fcmekten ho\u015flan\u0131yorum. Ama \u00f6zellikle Squat\u2019ta insanlar \u00e7ok konu\u015fmaya ba\u015flad\u0131\u011f\u0131nda ho\u015flanm\u0131yorum. G\u00fc\u00e7lenmek i\u00e7in odaklanman\u0131z gerek.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Egzersizlerinizi s\u00fcperset \u015feklinde yapmay\u0131n. Be\u015f tekrar Squat yap\u0131p, ondan sonra be\u015f tekrar Bench Press yap\u0131p, daha sonra da tekrar Squat\u2019a geri d\u00f6nmeyin. Egzersizler aras\u0131nda dinlenmelisiniz, b\u00f6ylece v\u00fccudunuz s\u0131radaki set i\u00e7in g\u00fcc\u00fcn\u00fc geri toplayabilir. E\u011fer egzersizlerinizi s\u00fcperset \u015feklinde yaparsan\u0131z kendinizi bitap d\u00fc\u015f\u00fcr\u00fcrs\u00fcn\u00fcz ve daha az a\u011f\u0131rl\u0131k kald\u0131r\u0131rs\u0131n\u0131z. Amac\u0131n\u0131z g\u00fc\u00e7lenmek i\u00e7in a\u011f\u0131r kald\u0131rmak. Setler aras\u0131nda dinlenin, b\u00f6ylece a\u011f\u0131r kald\u0131rabilirsiniz.\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"854377380343502050\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Farkl\u0131 Egzersizler Aras\u0131nda Ne Kadar Dinlenmeliyim?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">\u200bFarkl\u0131 egzersizler aras\u0131nda dinlenmenize gerek yok. Ben Squat\u2019tan sonra bar\u0131 bo\u015falt\u0131yorum, ekipman\u0131m\u0131 Bench ve Overhead Press i\u00e7in haz\u0131rl\u0131yorum ve bo\u015f barla \u0131s\u0131nma yapmaya ba\u015fl\u0131yorum. Ben yeniden 5&#215;5 a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmaya ba\u015flayana kadar, merkezi sinir sistemim g\u00fcc\u00fcn\u00fc geri kazanm\u0131\u015f oluyor. Ayr\u0131ca \u015funu ke\u015ffettim ki egzersizler aras\u0131nda dinlenmemek antrenmanlar\u0131m\u0131 da k\u0131sa tutmama yard\u0131mc\u0131 oluyor.<\/div>\n<div>\n<div id=\"914171422896842457\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ne Kadar H\u0131zl\u0131 Kald\u0131rmal\u0131y\u0131m? Tempo Nas\u0131l Olmal\u0131?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019te tempo diye bir \u015fey yoktur. \u0130lk haftalarda, a\u011f\u0131rl\u0131klar hala hafifken, a\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc kald\u0131r\u0131n. Fazla h\u0131zl\u0131 gitmeyin \u00e7\u00fcnk\u00fc bu pratik yapmay\u0131 ve do\u011fru pozisyonda kald\u0131rmay\u0131 zorla\u015ft\u0131r\u0131r. Fakat \u00e7ok yava\u015f da gitmeyin. Sadece bar\u0131 kald\u0131r\u0131rken ve indirirken <strong>kontroll\u00fc <\/strong>olun.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u0130lk 12 haftadan sonra, daha fazla tecr\u00fcbeniz oldu\u011funda ve do\u011fru duru\u015fu iyice \u00f6\u011frendi\u011finizde, yukar\u0131 \u00e7\u0131karken kald\u0131rabildi\u011finiz kadar h\u0131zl\u0131 kald\u0131r\u0131n. E\u011fer yukar\u0131 \u00e7\u0131karken a\u011f\u0131rl\u0131\u011f\u0131 h\u0131zl\u0131ca kald\u0131r\u0131rsan\u0131z, daha fazla a\u011f\u0131rl\u0131k kald\u0131rabilirsiniz ve g\u00fc\u00e7lenebilirsiniz. A\u015fa\u011f\u0131 inerken a\u011f\u0131rl\u0131\u011f\u0131 kontrol alt\u0131nda tutun, yere d\u00fc\u015f\u00fcrmeyin. Ancak yava\u015f da olmay\u0131n.<br \/>\u200b<br \/>Daha fazla kas yapar\u0131m d\u00fc\u015f\u00fcncesiyle yava\u015f\u00e7a kald\u0131rmay\u0131n. \u00c7\u0131lg\u0131n a\u011f\u0131rl\u0131klar kald\u0131rman\u0131n ve g\u00fc\u00e7lenmenin alt\u0131n anahtar\u0131 yukar\u0131 \u00e7\u0131karken h\u0131zl\u0131ca kald\u0131rmakt\u0131r. Ne kadar g\u00fc\u00e7lenirseniz, o kadar \u00e7ok kasl\u0131 olursunuz. O y\u00fczden do\u011fru duru\u015f konusunda kendinize g\u00fcvenmeye ba\u015flad\u0131ktan sonra yukar\u0131 \u00e7\u0131karken h\u0131zl\u0131, ama kontroll\u00fc olun.<\/p>\n<\/div>\n<div>\n<div id=\"642625080699061759\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Nas\u0131l Is\u0131nmal\u0131y\u0131m?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Squat, Bench Press ve Overhead Press\u2019e bo\u015f barla be\u015f tekrarl\u0131 iki set ile \u0131s\u0131narak ba\u015flay\u0131n. Daha sonra 10-20kg ekleyin ve 2-3 tekrar yap\u0131n. Her sette 2-3 tekrar yaparak 5&#215;5 a\u011f\u0131rl\u0131\u011f\u0131n\u0131za eri\u015fene kadar 10-20kg eklemeye devam edin. Antrenman\u0131n\u0131z\u0131 k\u0131sa tutmak i\u00e7in bu \u0131s\u0131nma setleri aras\u0131nda dinlenmeyin.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Bu da demek oluyor ki G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019in ilk haftalar\u0131nda Squat, Bench ve Overhead Press\u2019te \u0131s\u0131nma setleri yapmayacaks\u0131n\u0131z \u00e7\u00fcnk\u00fc 5&#215;5 a\u011f\u0131rl\u0131\u011f\u0131n\u0131z bo\u015f bar veya onun az\u0131c\u0131k \u00fczerinde olacak. Fakat 5&#215;5 30kg kald\u0131rmaya ba\u015flad\u0131\u011f\u0131n\u0131zda, Squat, Bench Press ve Overhead Press egzersizlerinde bo\u015f barla iki set \u0131s\u0131nma yap\u0131n.<\/p>\n<p>Barbell Row ve Deadlift\u2019te bo\u015f barla \u0131s\u0131nma setleri yapamazs\u0131n\u0131z. D\u00fczg\u00fcn pozisyonu olu\u015fturmak i\u00e7in ba\u015flang\u0131\u00e7 seviyesinde bar kaval kemi\u011finizin ortas\u0131nda olmal\u0131, bar\u0131 havada tutamazs\u0131n\u0131z. Bununla birlikte, bile\u015fik egzersizler yapt\u0131\u011f\u0131n\u0131zdan dolay\u0131, siz Barbell Row ve Deadlift yapmaya ba\u015flayana kadar t\u00fcm v\u00fcc\u00fcdunuz \u00e7oktan \u0131s\u0131nm\u0131\u015f olacak. O y\u00fczden bu noktada daha a\u011f\u0131r ba\u015flayabilirsiniz.<\/p>\n<p>Daha hafif olan \u0131s\u0131nma setlerini yapmadan asla \u00e7ok a\u011f\u0131r bir 5&#215;5 program\u0131 yapmay\u0131n. 5&#215;5 a\u011f\u0131rl\u0131\u011f\u0131n\u0131 \u00e7ok daha a\u011f\u0131r hissedersiniz, ve tekrar ka\u00e7\u0131rabilir, hatta kendinizi incitebilirsiniz.<\/p>\n<p>Bo\u015f barla ba\u015flay\u0131n ve zamanla a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rarak ilerleyin ki b\u00f6ylece kaslar\u0131n\u0131z\u0131 \u0131s\u0131nd\u0131rm\u0131\u015f ve do\u011fru pozisyonun prati\u011fini yapm\u0131\u015f olursunuz. Bu da 5&#215;5 a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kald\u0131rmay\u0131 daha kolay yapar ve incinmeye meydan vermez.<br \/>\u200b<br \/>Antrenman \u00f6ncesi kardiyo yapmak yetersiz kal\u0131r, hatta aleyhinize bile \u00e7al\u0131\u015fabilir. Kardiyo yapman\u0131n Squat \u00e7al\u0131\u015fmas\u0131 ile alakas\u0131 yoktur. Kardiyo yaparak do\u011fru Squat pozisyonunun prati\u011fini yapm\u0131\u015f olmazs\u0131n\u0131z. Bu y\u00fczden her hal\u00fckarda barla \u0131s\u0131nma setleri yapmak zorundas\u0131n\u0131z. Daha k\u00f6t\u00fcs\u00fc ise antrenman \u00f6ncesi \u00e7ok fazla kardiyo yapmak bacaklar\u0131n\u0131z\u0131 \u00f6nceden bitap d\u00fc\u015f\u00fcr\u00fcr ve a\u011f\u0131r Squat yapman\u0131z\u0131 zorla\u015ft\u0131r\u0131r. O y\u00fczden \u0131s\u0131nmalar\u0131 halterle yap\u0131n.<\/p>\n<\/div>\n<div>\n<div id=\"443654442881204054\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Nas\u0131l Nefes Almal\u0131y\u0131m?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">D\u00fc\u015f\u00fcnmezseniz do\u011fru bir \u015fekilde nefes al\u0131rs\u0131n\u0131z. A\u011f\u0131rl\u0131k kald\u0131rmak ko\u015fmakla ayn\u0131 de\u011fildir. Sa\u011flam durmak, incinmeden b\u00fcy\u00fck a\u011f\u0131rl\u0131klar kald\u0131rman\u0131n alt\u0131n anahtar\u0131d\u0131r. Bu sebeple yerden a\u011f\u0131r bir \u015fey ald\u0131\u011f\u0131n\u0131zda otomatik olarak b\u00fcy\u00fck bir nefes al\u0131rs\u0131n\u0131z ve kald\u0131rana kadar i\u00e7inizde tutars\u0131n\u0131z.<br \/>\u200b<br \/>Bu tekni\u011fe \u201cvalsalva manevras\u0131\u201d denir. B\u00fcy\u00fck nefes al\u0131n, nefesinizi tutun, a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131n ve nefes verin. B\u00fcy\u00fck nefes alarak abdomenlerinizdeki bas\u0131nc\u0131 artt\u0131rm\u0131\u015f olursunuz. Bu sayede bel incinmelerinin de riskini azaltm\u0131\u015f olursunuz \u00e7\u00fcnk\u00fc \u201c\u00e7ekirde\u011finiz\u201d daha s\u0131k\u0131 durur. Nas\u0131l yapaca\u011f\u0131n\u0131zla ilgili benim \u00f6nerim ise \u015fu:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>Squat.<\/strong> Squat\u2019ta a\u015fa\u011f\u0131 inmeden \u00f6nce yukarda b\u00fcy\u00fck bir nefes al\u0131n. \u0130nerken nefesinizi tutun, a\u015fa\u011f\u0131dayken de tutun, daha sonra yukar\u0131 \u00e7\u0131karken yava\u015f\u00e7a verin.<\/li>\n<li><strong>Bench Press.<\/strong> Yukardayken b\u00fcy\u00fck bir nefes al\u0131n. Do\u011fru pozisyonda yapabildi\u011finiz kadar tekrar yap\u0131n, gerekti\u011finde yukarda nefesinizi verin. Ben tek nefesle \u00fc\u00e7 ya da be\u015f tekrar yapar\u0131m genellikle.<\/li>\n<li><strong>Deadlift.<\/strong> Kald\u0131rmadan \u00f6nce a\u015fa\u011f\u0131da b\u00fcy\u00fck bir nefes al\u0131n. Yukar\u0131 \u00e7\u0131karken nefesinizi tutun. Yukarda s\u0131k\u0131ca durarak nefesinizi verin. Ya da yukarda nefesinizi tutun, bar\u0131 tekrar a\u015fa\u011f\u0131 indirdi\u011finizde verin.<\/li>\n<li><strong>Overhead Press.<\/strong> Bar a\u015fa\u011f\u0131dayken b\u00fcy\u00fck bir nefes al\u0131n, do\u011fru pozisyonu koruyarak yapabildi\u011finiz kadar tekrar yap\u0131n. Yukarda veya a\u015fa\u011f\u0131da ne zaman gerekli g\u00f6r\u00fcrseniz nefesinizi verin (yukardayken daha iyi ama daha zor).<\/li>\n<li><strong>Barbell Row.<\/strong> Bar a\u015fa\u011f\u0131dayken b\u00fcy\u00fck bir nefes al\u0131n. Do\u011fru pozisyonu koruyarak yapabildi\u011finiz kadar tekrar yap\u0131n. \u0130htiyac\u0131n\u0131z oldu\u011funda a\u015fa\u011f\u0131dayken nefes verin, yani bar zemindeyken.<\/li>\n<\/ul>\n<p>Squat\u2019ta dipteyken nefesinizi VERMEY\u0130N. \u00c7ekirde\u011finizdeki s\u0131k\u0131l\u0131\u011f\u0131 kaybedip belinizi incitebilirsiniz. E\u011fer isterseniz, yukar\u0131 \u00e7\u0131karken h\u0131r\u0131lt\u0131 ile nefes verebilirsiniz (Zor Squat setlerinde ben bazen bunu yap\u0131yorum). Ama Squat yaparken dipte s\u0131k\u0131 durdu\u011funuza emin olun.<\/p>\n<p>Do\u011frusu e\u011fer nefesinizi tutarsan\u0131z kan bas\u0131nc\u0131n\u0131z artar. Ancak setiniz bitti\u011finde tekrar eski normal haline geri d\u00f6ner. Ayr\u0131ca a\u011f\u0131rl\u0131k kald\u0131rman\u0131n kan bas\u0131nc\u0131n\u0131 iyile\u015ftirdi\u011fi <a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/0895435692900933\">kan\u0131tlanm\u0131\u015ft\u0131r<\/a>.<\/p>\n<\/div>\n<div>\n<div id=\"534488719734121706\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Egzersizlerin S\u0131ras\u0131n\u0131 De\u011fi\u015ftirebilirmiyim?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Hay\u0131r. Egzersizlerin s\u0131ras\u0131 rastgele bir \u015fekilde d\u00fczenlenmemi\u015ftir. En iyi bu \u015fekilde \u00e7al\u0131\u015ft\u0131\u011f\u0131 i\u00e7in bu \u015fekilde d\u00fczenlenmi\u015ftir. Nedeni ise \u015fu:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>\u0130lk Squat yapmal\u0131s\u0131n\u0131z.<\/strong> \u00c7\u00fcnk\u00fc Squat g\u00fc\u00e7lenmek i\u00e7in en \u00f6nemli egzersizdir. E\u011fer Squat\u2019\u0131 antrenman\u0131n sonunda yaparsan\u0131z, yorulmu\u015f ve bitkinken, pas ge\u00e7meniz daha kolayd\u0131r. Din\u00e7ken, ilk Squat yap\u0131n, b\u00f6ylece s\u00fcrekli olarak, ka\u00e7\u0131rmadan Squat yapm\u0131\u015f olacaks\u0131n\u0131z. E\u011fer Power Rack\u2019te ba\u015fka birisi \u00e7al\u0131\u015f\u0131yorsa, bekleyin veya birlikte \u00e7al\u0131\u015f\u0131p \u00e7al\u0131\u015famayaca\u011f\u0131n\u0131z\u0131 sorun.<\/li>\n<li><strong>\u0130kinci olarak Bench\/Overhead Press yapmal\u0131s\u0131n\u0131z.<\/strong> B\u00f6ylece bacaklar\u0131n\u0131z ve beliniz mola vermi\u015f olur. Bu kaslara a\u011f\u0131r Deadlift ve Barbell Row yapmak i\u00e7in tekrar ihtiyac\u0131n\u0131z olacak. \u0130kinci olarak Press\u2019leri yapmak g\u00fcc\u00fcn\u00fc geri kazanmas\u0131 alt v\u00fccudunuza i\u00e7in zaman verir.<\/li>\n<li><strong>\u00dc\u00e7\u00fcnc\u00fc olarak Barbell Row\/Deadlift yapmal\u0131s\u0131n\u0131z.<\/strong> \u00c7\u00fcnk\u00fc bunlar i\u00e7in bacaklar\u0131n\u0131za ve belinize tekrar ihtiyac\u0131n\u0131z var. Ama ikinci olarak Press hareketlerini yapt\u0131\u011f\u0131n\u0131z i\u00e7in, antrenman\u0131n\u0131z\u0131n ba\u015f\u0131ndaki a\u011f\u0131r Squat\u2019lardan sonra v\u00fccudunuza g\u00fcc\u00fcn\u00fc geri kazanmas\u0131 i\u00e7in zaman vermi\u015f oldunuz.<\/li>\n<\/ul>\n<p>\u200b\u0130lk \u00f6nce Deadlift yaparak Squat\u2019la Deadlift\u2019in s\u0131ras\u0131n\u0131 de\u011fi\u015ftirmek hi\u00e7 iyi bir fikir de\u011fil. Bir\u00e7ok v\u00fccut geli\u015ftirici \u00f6nce Deadlift yapman\u0131n, sonra Squat yapman\u0131n daha kolay oldu\u011funu d\u00fc\u015f\u00fcn\u00fcr. Ancak Squat yapman\u0131n, Deadlift yapmaktan daha zor oldu\u011funu d\u00fc\u015f\u00fcnmezler. Bu nedenle egzersizlerin s\u0131ras\u0131na sad\u0131k kal\u0131n. Ve Power Rack doluysa bile birlikte \u00e7al\u0131\u015fabilip \u00e7al\u0131\u015famayaca\u011f\u0131n\u0131z\u0131 sormakta teredd\u00fct etmeyin \u2013 belki yeni bir egzersiz partneri bile bulabilirsiniz bu \u015fekilde.<\/p>\n<\/div>\n<div>\n<div id=\"110941401435694618\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Antrenman A\u2019y\u0131 ve B\u2019yi Ayn\u0131 G\u00fcnde Yapabilirmiyim?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Hay\u0131r. \u0130lk haftalarda a\u011f\u0131rl\u0131klar hala hafifken bu i\u015ften kolayca s\u0131yr\u0131labilirsiniz. Fakat a\u011f\u0131rl\u0131klar artt\u0131k\u00e7a, Squat tek ba\u015f\u0131na sizi \u00f6yle bir yoracak ki Antrenman Ba\u015f\u0131na \u00fc\u00e7den fazla egzersiz yapmay\u0131 d\u00fc\u015f\u00fcnemeyeceksiniz bile. Bu nedenle ayn\u0131 g\u00fcnde iki defa antrenman yapmak uzun d\u00f6nemde asla s\u00fcrd\u00fcremeyece\u011finiz bir strateji olur.<br \/>\u200b<br \/>E\u011fer antrenman \u00e7ok hafif geliyorsa ve daha fazla \u00e7al\u0131\u015fmak istiyorsan\u0131z, o zaman yo\u011funlu\u011fu artt\u0131rmak i\u00e7in a\u011f\u0131rl\u0131klar\u0131 artt\u0131r\u0131n. Her antrenmanda 2.5kg yerine 5kg ekleyin. Bu eylem G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 antrenman\u0131n\u0131n yo\u011funlu\u011funu h\u0131zl\u0131ca artt\u0131racak ve size daha fazla m\u00fccadele verdirecek. Mesele yapt\u0131\u011f\u0131n\u0131z egzersizlerin miktar\u0131 de\u011fil, yo\u011funlu\u011fu.<\/div>\n<div>\n<div id=\"945635640354160530\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>\u0130ki G\u00fcn \u00dcst \u00dcste \u00c7al\u0131\u015fabilirmiyim?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Hay\u0131r. V\u00fccudunuzun ve zihninizin g\u00fc\u00e7lerini geri toplayabilmeleri i\u00e7in dinlenmeye ve iyile\u015fmeye ihtiya\u00e7lar\u0131 var. \u0130lk haftalarda a\u011f\u0131rl\u0131klar hala hafifken iki g\u00fcn \u00fcst \u00fcste \u00e7al\u0131\u015fabilir ve bu i\u015ften kolayca s\u0131yr\u0131labilirsiniz. Fakat halterdeki a\u011f\u0131rl\u0131klar artt\u0131k\u00e7a, iki Antrenman aras\u0131nda iyile\u015fmek, g\u00fc\u00e7lenmek ve kas yapmak i\u00e7in dinlenmeye ihtiyac\u0131n\u0131z olacak. Hatta iyile\u015fmek i\u00e7in dinlenme s\u00fcreniz oldu\u011funa \u015f\u00fckredeceksiniz.<br \/>\u200b<br \/>E\u011fer antrenman \u00e7ok hafif geliyorsa ve daha fazla \u00e7al\u0131\u015fmak istiyorsan\u0131z, o zaman yo\u011funlu\u011fu artt\u0131rmak i\u00e7in a\u011f\u0131rl\u0131klar\u0131 artt\u0131r\u0131n. Antrenman Ba\u015f\u0131na 5kg veya daha fazla ekleyin, daha sonra antrenmanlar zorla\u015ft\u0131k\u00e7a 2.5kg\u2019l\u0131k art\u0131\u015flara tekrar geri d\u00f6n\u00fcn.\u00a0<\/div>\n<div>\n<div id=\"386430997960994939\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ya Be\u015f Tekrar Yapmay\u0131 Ba\u015faramazsam?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">E\u011fer o egzersizde be\u015f seti hen\u00fcz tamamlamad\u0131ysan\u0131z, merkezi sinir sisteminizin tekrar kendine gelmesi i\u00e7in be\u015f dakika bekleyin. Daha sonra ayn\u0131 kiloyla s\u0131radaki setinizi yap\u0131n ve be\u015f tekrar yapmaya \u00e7al\u0131\u015f\u0131n. Derin bir nefes al\u0131n ve yukar\u0131ya \u00e7\u0131karken a\u011f\u0131rl\u0131\u011f\u0131 h\u0131zl\u0131ca kald\u0131r\u0131n. Bu, tekrarlar\u0131n\u0131z\u0131 yapman\u0131za yard\u0131mc\u0131 olur.\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u200bE\u011fer be\u015f setinizin herhangi birinde tekrar ka\u00e7\u0131rd\u0131ysan\u0131z, bir sonraki antrenmanda o egzersize 2.5kg a\u011f\u0131rl\u0131k eklemeyin. Ayn\u0131 a\u011f\u0131rl\u0131\u011f\u0131 tekrar kald\u0131r\u0131n. Yani Squat\u2019ta 5\/5\/5\/4\/3 x 100kg yapt\u0131ysan\u0131z (4. ve 5. sette tekrar ka\u00e7\u0131rd\u0131ysan\u0131z) s\u0131radaki antrenmanda ayn\u0131 a\u011f\u0131rl\u0131kla 5&#215;5 Squat yapmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n<p>Ya Squat\u2019ta tekrar ka\u00e7\u0131r\u0131p Bench Press ve Barbell Row\u2019da ka\u00e7\u0131rmazsan\u0131z? O zaman s\u0131radaki A antrenman\u0131nda Bench ve Row\u2019a 2.5kg a\u011f\u0131rl\u0131k ekleyin. Ancak Squat egzersizinde tekrar ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131z i\u00e7in bu egzersize a\u011f\u0131rl\u0131k eklemeyin. Ayn\u0131 a\u011f\u0131rl\u0131\u011f\u0131 sadece ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131z egzersiz \u00e7e\u015fidinde tekrar etmelisiniz, b\u00fct\u00fcn egzersizlerde de\u011fil.<\/p>\n<p>Yapmaktan ka\u00e7\u0131nman\u0131z gereken di\u011fer hatalar ise \u015funlar:<\/p>\n<ul>\n<li><strong>Hi\u00e7bir zaman ayn\u0131 a\u011f\u0131rl\u0131kla 5&#215;5\u2019ten fazlas\u0131n\u0131 yapmay\u0131n.<\/strong> E\u011fer be\u015finci sette sadece \u00fc\u00e7 tekrar yapabildiyseniz, ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131z be\u015f tekrar\u0131 yapabilmek i\u00e7in bir alt\u0131nc\u0131 seti denemeyin. Maksimum be\u015f set, daha fazla de\u011fil.<\/li>\n<li><strong>Hi\u00e7bir zaman antrenman esnas\u0131nda a\u011f\u0131rl\u0131\u011f\u0131 azaltmay\u0131n.<\/strong> E\u011fer birinci sette be\u015f tekrar yap\u0131p, ikinci sette \u00fc\u00e7 yaparsan\u0131z, a\u011f\u0131rl\u0131\u011f\u0131 azaltmay\u0131n. Sonraki \u00fc\u00e7 set i\u00e7in ayn\u0131 a\u011f\u0131rl\u0131\u011f\u0131 kullan\u0131n ve yapabildi\u011finizin en iyisini yapmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n<li><strong>Hi\u00e7bir zaman tekrar ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131zda a\u011f\u0131rl\u0131\u011f\u0131 artt\u0131rmay\u0131n.<\/strong> E\u011fer bir egzersizde her sette be\u015f tekrar yapamad\u0131ysan\u0131z, bir sonraki antrenmanda o egzersiz i\u00e7in ayn\u0131 a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmak zorundas\u0131n\u0131z. A\u011f\u0131rl\u0131\u011f\u0131 artt\u0131rmay\u0131n.<\/li>\n<\/ul>\n<p>\u200bE\u011fer anlad\u0131ysam arap olay\u0131m diyorsan\u0131z, bu ba\u015fl\u0131\u011f\u0131 ba\u015f\u0131ndan itibaren tekrar okuyun.<\/p>\n<\/div>\n<div>\n<div id=\"971999967574012775\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ayn\u0131 A\u011f\u0131rl\u0131kta Tak\u0131l\u0131p Kal\u0131rsam Ne Olacak?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\"><strong>Bir ad\u0131m geri gidip iki ad\u0131m ileri gideceksiniz. <\/strong>Bu \u015f\u00f6yle olacak:\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>E\u011fer bir egzersizde 5&#215;5 yapmay\u0131 \u00fc\u00e7 antrenman boyunca ard arda ba\u015faramazsan\u0131z, sadece o egzersiz i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 %10 azalt\u0131n. Buna y\u00fck bo\u015faltmak denir. Bu v\u00fccudunuza ekstra dinlenme s\u00fcresi verir ve zihninizdeki ayn\u0131 kiloda \u00e7ak\u0131l\u0131 kalma d\u00fc\u015f\u00fcncesini \u00f6nler.<\/p>\n<p>Yani e\u011fer Squat\u2019ta 100kg ile \u00fc\u00e7 Antrenman Art arda 5&#215;5 yapmay\u0131 ba\u015faramad\u0131ysan\u0131z, bir sonraki antrenmanda a\u011f\u0131rl\u0131k 90kg olana kadar y\u00fck bo\u015falt\u0131n. Bu a\u011f\u0131rl\u0131k hafif gelebilir ancak ciddiye al\u0131n. Do\u011fru pozisyona odaklan\u0131n, yukar\u0131 \u00e7\u0131karken h\u0131zl\u0131 olun ve do\u011fru nefes al\u0131n. Tekrar 100kg olana kadar her antrenmanda 5kg ekleyin. Ba\u015faracaks\u0131n\u0131z.<br \/>\u200b<br \/>L\u00fctfen dikkat!!! Y\u00fck bo\u015faltmay\u0131 sadece \u00fc\u00e7 kez art arda 5&#215;5 yapmay\u0131 ba\u015faramad\u0131\u011f\u0131n\u0131z egzersiz i\u00e7in yapmal\u0131s\u0131n\u0131z. E\u011fer Bench Press veya Barbell Row\u2019da de\u011fil de Squat\u2019ta ayn\u0131 kiloda \u00e7ak\u0131l\u0131 kald\u0131ysan\u0131z, o zaman sadece Squat egzersizinde y\u00fck bo\u015faltma yapars\u0131n\u0131z. Di\u011fer egzersizler her antrenmanda 2.5kg artmaya devam eder.<\/p>\n<\/div>\n<div>\n<div id=\"411962449938603075\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5\u2019i Ne Kadar S\u00fcre Yapmal\u0131y\u0131m?<\/h3>\n<\/div>\n<\/div>\n<p class=\"paragraph\">G\u00fc\u00e7lenmeye devam etti\u011finiz s\u00fcrece. G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 12 haftal\u0131k bir program DE\u011e\u0130L. 12 hafta sadece ba\u015flang\u0131\u00e7. 12 hafta v\u00fccudunuza bu program\u0131n g\u00fc\u00e7lenmek i\u00e7in i\u015fe yarad\u0131\u011f\u0131na dair kan\u0131t olmas\u0131 i\u00e7in sadece bir deneme s\u00fcr\u00fc\u015f\u00fc. \u00c7o\u011fu sporcu G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131yla 16 haftada, 24 haftada, baz\u0131lar\u0131 ise 52 haftada g\u00fc\u00e7lenmeye devam edebilir!<\/p>\n<p>Siz art\u0131k her antrenmanda 2.5kg ekleyememeye ba\u015flay\u0131nca daha ileri seviye bir programa ge\u00e7i\u015f yapman\u0131n zaman\u0131n\u0131n geldi\u011fini g\u00f6receksiniz. Art\u0131k ayn\u0131 a\u011f\u0131rl\u0131\u011f\u0131 haftada \u00fc\u00e7 kez tekrar etmenize, y\u00fck bo\u015faltman\u0131za ve 3&#215;5, 3&#215;3, vs. d\u00fc\u015f\u00fcrmenize ra\u011fmen g\u00fc\u00e7lenemedi\u011finizde bileceksiniz&#8230;<br \/>\u200b<br \/>Bir\u00e7ok sporcu tam olarak hangi kiloya ula\u015ft\u0131klar\u0131nda program de\u011fi\u015fikli\u011fi yapmalar\u0131 gerekti\u011fini merak ediyor. Ama \u00f6yle bir \u015fey yok. Ne zaman program de\u011fi\u015fikli\u011fi yapman\u0131z gerekti\u011fi \u00e7ok fazla de\u011fi\u015fken i\u00e7eriyor, \u00f6rne\u011fin; v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z, ya\u015f\u0131n\u0131z, formunuz, uyku d\u00fczeniniz, beslenme d\u00fczeniniz, d\u00fczenli spor yapma, spora ba\u011fl\u0131l\u0131k, sadakat, ve daha fazlas\u0131.<\/p>\n<p>Parmak hesab\u0131 yaparsak genellikle 100kg ile 140kg aras\u0131 Squat yap\u0131yor oldu\u011funuzda de\u011fi\u015fiklik yapman\u0131z gerekebilir. Formunuz ne kadar iyiyse, ne kadar iyi uyursan\u0131z, ne kadar iyi beslenirseniz, ne kadar d\u00fczenli spora giderseniz, ne kadar irile\u015firseniz, o kadar G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 yapars\u0131n\u0131z.<\/p>\n<div>\n<div id=\"402781342119308859\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Kad\u0131nlar G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 yapabilir mi?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Evet yapabilir. Benim k\u0131z arkada\u015f\u0131m yap\u0131yor. Hatta benim yapt\u0131\u011f\u0131m egzersizlerin, setlerin ve tekrarlar\u0131n ayn\u0131s\u0131n\u0131 yap\u0131yor. Tek fark \u015fu:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>Bo\u015f bar a\u011f\u0131r gelebilir.<\/strong> Ben k\u0131z arkada\u015f\u0131ma ilk ba\u015fta kettlebell (girya) ile goblet Squat, Deadlift, Bench Press yapt\u0131rd\u0131m. \u015eimdi 50kg ile 5&#215;5 yap\u0131yor (bar\u0131n a\u011f\u0131rl\u0131\u011f\u0131 ile birlikte).<\/li>\n<li><strong>Kesirli Plakalara ihtiyac\u0131n\u0131z olacak.<\/strong> Bench ve Overhead Press\u2019te her antrenmanda 1.25kg eklemek baz\u0131 kad\u0131nlar i\u00e7in fazla gelebilir. Bunun nedeni \u015fu: Kad\u0131nlar\u0131n \u00fcst v\u00fccutlar\u0131nda erkeklere g\u00f6re genellikle daha az kas bulunur. Benim k\u0131z arkada\u015f\u0131m Bench ve Overhead Press\u2019e ba\u015flad\u0131\u011f\u0131ndan beri 1kg\u2019l\u0131k art\u0131\u015f yap\u0131yor.<\/li>\n<\/ul>\n<p>\u200bBunun d\u0131\u015f\u0131nda hi\u00e7bir fark yok. Unutmay\u0131n, a\u011f\u0131rl\u0131k kald\u0131rmak sizi iri yar\u0131 yapmaz. Ben 10 senedir a\u011f\u0131rl\u0131k kald\u0131r\u0131yorum ve hi\u00e7te iri yar\u0131 de\u011filim. K\u0131z arkada\u015f\u0131m 50kg iken ba\u015flad\u0131 ve \u015fu an hala ayn\u0131 kiloda, 50kg 5&#215;5 Squat yapmas\u0131na ra\u011fmen. \u0130nsanlar \u201cSen kilo mu verdin?\u201d diye soruyorlar. <strong>\u00c7\u00fcnk\u00fc kas ya\u011fdan daha yo\u011fundur.<\/strong><\/p>\n<\/div>\n<div>\n<div id=\"701542072906447621\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>Ya Be\u015f Tekrar Yapmay\u0131 Ba\u015faramazsam?<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Sorunuz varsa, bize hemen ula\u015fmak i\u00e7in a\u015fa\u011f\u0131daki iki y\u00f6ntemden birini kullan\u0131n:<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>G\u00fcnl\u00fck e-mail listesine dahil olun. <\/strong>Her g\u00fcn e-mail arac\u0131l\u0131\u011f\u0131yla ald\u0131\u011f\u0131m\u0131z sorular\u0131n cevaplar\u0131na eri\u015fim ve di\u011fer ipu\u00e7lar\u0131 i\u00e7in <a href=\"https:\/\/www.gucluyasa.com\/ar\/\">buraya t\u0131klayarak<\/a> kay\u0131t olun (kay\u0131tlar \u00fccretsiz). Bir\u00e7ok ki\u015fi g\u00fcnl\u00fck e-postalar\u0131m\u0131z\u0131 olduk\u00e7a motive edici buluyor.<\/li>\n<li><strong>Websitemizdeki ileti\u015fim formunu kullan\u0131n.<\/strong> Sorunuzu g\u00f6ndermek i\u00e7in internet sitemizdeki <a href=\"https:\/\/www.gucluyasa.com\/ar\/iletisim\/\">ileti\u015fim formunu<\/a> kullan\u0131n. Olduk\u00e7a fazla mail ald\u0131\u011f\u0131m\u0131zdan dolay\u0131 sizden k\u0131sa tutman\u0131z\u0131 ve direk konuya y\u00f6nelmenizi rica ediyoruz. Anlay\u0131\u015f\u0131n\u0131z i\u00e7in te\u015fekk\u00fcrler<\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wsite-content-title\">Egzersizler Hakk\u0131nda Nas\u0131l Daha Fazla Bilgi Alabilirim?<\/h2>\n<div class=\"paragraph\">G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131nda Squat, Bench Press, Overhead Press, Deadlift ve Barbell Row egzersizlerini nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 anlatan detayl\u0131 rehberler haz\u0131rlayaca\u011f\u0131z. Bu rehberleri edinerek egzersizleri nas\u0131l do\u011fru bi\u00e7imde yapaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenmeniz \u00f6nemli. Bunun nedeni ise \u015fu:<\/div>\n<div>\u00a0<\/div>\n<div class=\"paragraph\">\n<ul>\n<li><strong>Egzersizleri do\u011fru bi\u00e7imde yapamazsan\u0131z g\u00fc\u00e7lenemezsiniz.<\/strong> Egzersizleri yaparken yanl\u0131\u015f bi\u00e7imde yapmak \u00e7al\u0131\u015fmas\u0131 gereken kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rmaz ve g\u00fc\u00e7lenmek i\u00e7in debelenip durman\u0131za sebep olur. Egzersizleri do\u011fru bi\u00e7imde yaparsan\u0131z do\u011fru kaslar \u00e7al\u0131\u015faca\u011f\u0131ndan g\u00fc\u00e7lenmek i\u00e7in gerekli form\u00fcl\u00fc uygulam\u0131\u015f olursunuz.<\/li>\n<li><strong>Egzersizleri do\u011fru bi\u00e7imde yapamazsan\u0131z kendinizi incitebilirsiniz.<\/strong> Egzersizleri do\u011fru bi\u00e7imde yapmak bu a\u00e7\u0131dan \u00e7ok \u00f6nemli. E\u011fer egzersizleri yaparken do\u011fru pozisyonu sa\u011flayamazsan\u0131z kendinizi incitebilirsiniz, yaralanabilirsiniz ve hatta sakatlayabilirsiniz. B\u00f6yle bir durumda bazen haftalar bazen de aylar s\u00fcren bir iyile\u015fme s\u00fcreci gerekebilece\u011finden g\u00fc\u00e7lenmeyi ve yapmak istediklerinizi ertelemi\u015f olursunuz.<\/li>\n<li><strong>Egzersizleri do\u011fru bi\u00e7imde yapamazsan\u0131z ba\u015fkas\u0131na zarar verebilirsiniz.<\/strong> Egzersizleri yaparken yanl\u0131\u015f bi\u00e7imde yapmak sadece sizi de\u011fil etraf\u0131n\u0131zda spor yapan di\u011fer insanlar\u0131 da tehlikeye sokar. D\u00fc\u015f\u00fcn\u00fcn ki Bench Press yaparken dirse\u011finizi yanl\u0131\u015f a\u00e7\u0131da koydunuz ve ba\u015fkas\u0131n\u0131n aya\u011f\u0131na halteri d\u00fc\u015f\u00fcrerek yaralad\u0131n\u0131z. Avukatlar, mahkemeler, kavga, g\u00fcr\u00fclt\u00fc ve ho\u015f olmayan para cezalar\u0131 size pahal\u0131ya gelir.<\/li>\n<\/ul>\n<p>\u200bSquat, Bench Press, Overhead Press, Deadlift ve Barbell Row G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131n olmazsa olmaz egzersizleridir. Bu egzersizler sayesinde g\u00fc\u00e7lenecek, ya\u011f yakacak ve forma kavu\u015facaks\u0131n\u0131z. Detayl\u0131 egzersiz rehberlerini okumak i\u00e7in l\u00fctfen <a href=\"https:\/\/www.gucluyasa.com\/ar\/egzersizler\/\">buraya t\u0131klay\u0131n<\/a>.<\/p>\n<\/div>\n<h2 class=\"wsite-content-title\">Bak\u0131n\u0131z<\/h2>\n<div class=\"paragraph\">\n<ul>\n<li>Squat nas\u0131l yap\u0131l\u0131r?<\/li>\n<li>Bench Press nas\u0131l yap\u0131l\u0131r?<\/li>\n<li>Deadlift nas\u0131l yap\u0131l\u0131r?<\/li>\n<li>Overhead Press nas\u0131l yap\u0131l\u0131r?<\/li>\n<li>Barbell Row nas\u0131l yap\u0131l\u0131r?<\/li>\n<\/ul>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: center;\"><span style=\"font-size: small;\"><strong>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 YEN\u0130 BA\u015eLAYANLAR \u0130\u00c7\u0130N OLDUK\u00c7A ETK\u0130L\u0130 B\u0130R V\u00dcCUT GEL\u0130\u015eT\u0130RME VE G\u00dc\u00c7LENME PROGRAMIDIR<\/strong><\/span><\/div>\n<div class=\"paragraph\" style=\"text-align: center;\"><span style=\"font-size: small;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/\"><strong>WWW.GUCLUYASA.COM<\/strong><\/a><strong> ARACILI\u011eIYLA<\/strong><\/span><\/div>\n<div>\n<div style=\"height: 0px; overflow: hidden; width: 100%;\">\u00a0<\/div>\n<hr class=\"styled-hr\" style=\"width: 100%;\" \/>\n<div style=\"height: 10px; overflow: hidden; width: 100%;\">\u00a0<\/div>\n<\/div>\n<\/div>\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2>Bu Makaleyi Payla\u015f<\/h2>\n\n\n\n<div class=\"shareaholic-canvas\" data-app=\"share_buttons\" data-app-id=\"25251480\"><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>","protected":false},"excerpt":{"rendered":"<p>G\u00dc\u00c7L\u00dc KASLAR 5&#215;5: G\u00fc\u00e7lenmek, Kas Yapmak ve Ya\u011f Yakmak i\u00e7in 12 Haftal\u0131k Fitness ve V\u00fccut Geli\u015ftirme Program\u0131 G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 g\u00fc\u00e7lenmek, kas yapmak ve ya\u011f yakmak i\u00e7in yap\u0131lan en basit ve en etkili fitness ve v\u00fccut geli\u015ftirme program\u0131d\u0131r. T\u00fcrkiyede binlerce insan v\u00fccutlar\u0131n\u0131 ve hayatlar\u0131n\u0131 de\u011fi\u015ftirmek i\u00e7in G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131 kulland\u0131. Program\u0131 takip etmek olduk\u00e7a 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href=\"https:\/\/www.gucluyasa.com\/ar\/makaleler\/vucut-gelistirme\/antrenmanlar\/\" rel=\"category tag\">Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/ar\/makaleler\/vucut-gelistirme\/antrenmanlar\/populer-antrenmanlar\/\" rel=\"category tag\">Pop\u00fcler Antrenmanlar<\/a> <a href=\"https:\/\/www.gucluyasa.com\/ar\/makaleler\/vucut-gelistirme\/\" rel=\"category tag\">V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"G\u00dc\u00c7L\u00dc KASLAR 5&#215;5: G\u00fc\u00e7lenmek, Kas Yapmak ve Ya\u011f Yakmak i\u00e7in 12 Haftal\u0131k Fitness ve V\u00fccut Geli\u015ftirme Program\u0131 G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 g\u00fc\u00e7lenmek, kas yapmak ve ya\u011f yakmak i\u00e7in yap\u0131lan en basit ve en etkili fitness ve v\u00fccut geli\u015ftirme program\u0131d\u0131r. 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T\u00fcrkiyede binlerce insan v\u00fccutlar\u0131n\u0131 ve hayatlar\u0131n\u0131 de\u011fi\u015ftirmek i\u00e7in G\u00dc\u00c7L\u00dc KASLAR 5&#215;5 program\u0131n\u0131 kulland\u0131. 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