{"id":8845,"date":"2024-06-25T08:58:11","date_gmt":"2024-06-25T08:58:11","guid":{"rendered":"https:\/\/shapeupistanbul.com\/tr\/?page_id=8845"},"modified":"2024-07-09T15:19:56","modified_gmt":"2024-07-09T15:19:56","slug":"the-method","status":"publish","type":"page","link":"https:\/\/shapeupistanbul.com\/tr\/shapeup-servisler\/the-method\/","title":{"rendered":"The Method"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"8845\" class=\"elementor elementor-8845\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-23ea71c elementor-section-height-min-height elementor-section-items-bottom elementor-section-content-top elementor-section-boxed elementor-section-height-default\" data-id=\"23ea71c\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6a67b55\" data-id=\"6a67b55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c8857ed elementor-widget elementor-widget-heading\" data-id=\"c8857ed\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 24-06-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Lagree Fitness Metodu<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f00701d elementor-widget elementor-widget-text-editor\" data-id=\"f00701d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 24-06-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Lagree Fitness Metodu, her egzersizde birden fazla kas grubunu hedef alan hareketlerden olu\u015fan bir antrenman sistemidir. Bu \u00f6zel antrenman sistemi, yava\u015f ve kontroll\u00fc hareketlere odaklan\u0131rken; kaslar\u0131n\u0131z\u0131 uzun s\u00fcre aktif tutmay\u0131 hedefler. ShapeUp derslerinin alaca\u011f\u0131n\u0131z verimin en \u00fcst d\u00fczeyde olmas\u0131n\u0131n nedenlerinden biri de budur.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-faa989e\" data-id=\"faa989e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a7ddada servicesHero elementor-widget elementor-widget-image\" data-id=\"a7ddada\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 24-06-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/shapeupistanbul.com\/tr\/wp-content\/uploads\/2024\/05\/TheMethod-scaled.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dc28353 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dc28353\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f2355a0\" data-id=\"6f2355a0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b566550 elementor-widget elementor-widget-heading\" data-id=\"b566550\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Antrenman Sistemi Hakk\u0131nda Her \u015eey<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32fd1d28 faqAccordion megaFAQ elementor-widget elementor-widget-accordion\" data-id=\"32fd1d28\" data-element_type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 24-06-2024 *\/\n.elementor-accordion{text-align:start}.elementor-accordion .elementor-accordion-item{border:1px solid #d5d8dc}.elementor-accordion .elementor-accordion-item+.elementor-accordion-item{border-top:none}.elementor-accordion .elementor-tab-title{margin:0;padding:15px 20px;font-weight:700;line-height:1;cursor:pointer;outline:none}.elementor-accordion .elementor-tab-title .elementor-accordion-icon{display:inline-block;width:1.5em}.elementor-accordion .elementor-tab-title .elementor-accordion-icon svg{width:1em;height:1em}.elementor-accordion .elementor-tab-title .elementor-accordion-icon.elementor-accordion-icon-right{float:right;text-align:right}.elementor-accordion .elementor-tab-title .elementor-accordion-icon.elementor-accordion-icon-left{float:left;text-align:left}.elementor-accordion .elementor-tab-title .elementor-accordion-icon .elementor-accordion-icon-closed{display:block}.elementor-accordion .elementor-tab-title .elementor-accordion-icon .elementor-accordion-icon-opened,.elementor-accordion .elementor-tab-title.elementor-active .elementor-accordion-icon-closed{display:none}.elementor-accordion .elementor-tab-title.elementor-active .elementor-accordion-icon-opened{display:block}.elementor-accordion .elementor-tab-content{display:none;padding:15px 20px;border-top:1px solid #d5d8dc}@media (max-width:767px){.elementor-accordion .elementor-tab-title{padding:12px 15px}.elementor-accordion .elementor-tab-title .elementor-accordion-icon{width:1.2em}.elementor-accordion .elementor-tab-content{padding:7px 15px}}.e-con-inner>.elementor-widget-accordion,.e-con>.elementor-widget-accordion{width:var(--container-widget-width);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8551\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-8551\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Pilates de\u011fil.<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8551\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-8551\"><p>\u00d6nemle belirtmeliyiz ki Mega | Micro, Pilates\u2019e dayal\u0131 bir antrenman de\u011fildir. Pilates kaslarda d\u00fc\u015f\u00fck (veya s\u0131f\u0131r) yo\u011funluklu, eklemlerde d\u00fc\u015f\u00fck hasarl\u0131 bir metod kullan\u0131r. Bir\u00e7ok pilates st\u00fcdyosu Mega | Micro metodunun aksine, canland\u0131r\u0131c\u0131 veya rehabilite edici bir y\u00f6ntem kullanmaktad\u0131r. Buna ek olarak pilates antrenman\u0131, genel v\u00fccut kompozisyonunu etkileyen g\u00fc\u00e7, kardiyo ve kas dayan\u0131kl\u0131l\u0131\u011f\u0131 gibi fitness\u2019\u0131n ana elementlerini i\u00e7ermemektedir.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8552\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-8552\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Fiziksel fitness<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8552\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-8552\"><p>Fiziksel Fitness, insanlar\u0131n, fiziksel aktiviteleri yaparken sahip olduklar\u0131 veya sonradan edindikleri bir dizi \u00f6zellik olarak tan\u0131mlanmaktad\u0131r. Di\u011fer bir deyi\u015fle, uzun bir mesafeyi ko\u015fmaktan, spor salonunda a\u011f\u0131rl\u0131k kald\u0131rmaktan, yap\u0131lan aktivitenin ne kadar s\u00fcrede, handi yo\u011funluk d\u00fczeyinde yap\u0131ld\u0131\u011f\u0131ndan \u00e7ok daha fazlas\u0131d\u0131r. Her ne kadar bunlar fiziksel olarak formda olman\u0131n \u00f6nemli kriterleri olsalar da, sadece belirli bir alana hitap ederler. Genel hatlar\u0131yla, Fiziksel Fitness, Mega | Micro\u2019nun her bir hareketinde efektif bir \u015fekilde bir araya getirdi\u011fi Kardiyovask\u00fcler, Dayan\u0131kl\u0131l\u0131k, Kas G\u00fcc\u00fc, Kas Dayan\u0131kl\u0131l\u0131\u011f\u0131, V\u00fccut Kompozisyonu ve Esneklik gibi be\u015f temel elemente sahiptir. <\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8553\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-8553\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Magic 8<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8553\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-8553\"><p>Bir di\u011fer ad\u0131yla Mega | Micro Antrenman Metodu, v\u00fccudun Fiziksel Fitness kriterleri do\u011frultusunda geli\u015fimini sa\u011flamak i\u00e7in 5 temel bile\u015fen kullan\u0131r.<\/p><ol><li><strong>Efektif Diren\u00e7<\/strong><br \/>Mega | Micro, kaslar\u0131n en zorland\u0131\u011f\u0131 anlarda, al\u0131\u015fmalar\u0131na izin vererek progresif diren\u00e7, en rahat oldu\u011fu anlarda ise eklem ve ba\u011f dokular\u0131na destek veren yay direncini kullan\u0131r. Yaylardaki gerilim sabittir ve kuvvete kar\u015f\u0131 diren\u00e7 sa\u011flamak i\u00e7in yer\u00e7ekimini kullanmaz.<\/li><li><strong>Efektif Hareket Aral\u0131\u011f\u0131<\/strong><br \/>Mega | Micro, v\u00fccudun ve kaslar\u0131n her harekete g\u00f6re kas grubuna y\u00f6nelik ayarlanabilmesini sa\u011flarken, ya\u011f yak\u0131c\u0131 d\u0131\u015f kas liflerini ve ba\u011flay\u0131c\u0131 i\u00e7 kas liflerini hedef al\u0131r.<\/li><li><strong>Efektif V\u00fccut A\u00e7\u0131s\u0131<\/strong><br \/>Mega | Micro, kas liflerinin kullan\u0131m\u0131n\u0131 optimize ve v\u00fccudun \u00e7al\u0131\u015fma verimini maksimize etmek i\u00e7in antrenman\u0131n farkl\u0131 a\u00e7\u0131larda yap\u0131labilmesine imkan tan\u0131r ve her t\u00fcrl\u00fc a\u00e7\u0131 ve pozisyon i\u00e7in uygundur.<\/li><li><strong>Efektif Tempo<\/strong><br \/>Mega | Micro\u2019da hareketler yava\u015f ve kontroll\u00fc uygulan\u0131r. Hareketlerin hi\u00e7biri momentum kullan\u0131larak ger\u00e7ekle\u015ftirilmez. Diren\u00e7 ile veya dirence kar\u015f\u0131 yava\u015f\u00e7a ger\u00e7ekle\u015ftirilen bu antrenman, kaslardaki gerilimi sabit tutarak daha fazla kas lifini uyar\u0131r. Kontrolle yap\u0131lan her hareket, eklemleri g\u00fcvende tutmas\u0131n\u0131n yan\u0131 s\u0131ra, i\u00e7 kas liflerinin ve ba\u011f dokunun uyar\u0131lmas\u0131n\u0131 da sa\u011flar. Yava\u015f ve kontroll\u00fc yap\u0131lan hareketler v\u00fccutta yava\u015f kas\u0131lan, ya\u011f yak\u0131c\u0131 kas liflerini aktive eder ve v\u00fccudu efektif bir \u015fekilde uyararak maksimum verime ula\u015ft\u0131r\u0131r.<\/li><li><strong>Efektif S\u00fcre<\/strong><br \/>Aerobik sistemi harekete ge\u00e7irebilmek, antrenman\u0131 g\u00fc\u00e7lendirici ve \u015fekillendirici k\u0131lmak i\u00e7in antrenmanda uygulanan her hareket en az 60 saniye s\u00fcrmektedir.<\/li><li><strong>Efektif Ge\u00e7i\u015f<\/strong><br \/><div>Serinin efektifli\u011fini artt\u0131rmak i\u00e7in hareketler aras\u0131ndaki ge\u00e7i\u015f s\u00fcresini<\/div><div>azaltmak gerekir. Nabz\u0131n\u0131 optimum seviyede\u00a0tutmak ve antrenmandan daha fazla verim almak i\u00e7in hareketler aras\u0131nda durmamak \u00e7ok \u00f6nemlidir.<\/div><\/li><li><strong>Efektif Diren\u00e7<\/strong><br \/><div><div>Diren\u00e7, hedef kas grubunu uyaracak kadar etkileyici ama uygulanabilir olmal\u0131d\u0131r. Bir di\u011fer deyi\u015fle, her harekette tercih edilen diren\u00e7 seviyesi antreman sisteminin di\u011fer ana elementlerinden taviz vermeden uygulanabilmelidir.Bir hareketin direncini artt\u0131rmadan \u00f6nce formun o diren\u00e7 seviyede korunabilindi\u011finden emin olunmal\u0131d\u0131r.<\/div><\/div><\/li><li><strong>Efektif Hareket D\u00fczlemi<\/strong><br \/><div><div>Antrenman sistemi her harekette t\u00fcm hareket d\u00fczlemlerini i\u00e7ermesi\u00a0nedeniyle \u00e7ok efektif bir i\u00e7erik sunar. \u00c7o\u011fu antrenman sistemi yaln\u0131zca bir hareket\u00a0d\u00fczlemine odaklan\u0131r. Mega | Micro&#8217;nun\u00a0efektifli\u011finin en b\u00fcy\u00fck sebebi, \u00fc\u00e7 boyutlu hareket d\u00fczleminde egzersiz f\u0131rsat\u0131<\/div><div>sunmas\u0131d\u0131r.<\/div><\/div><\/li><\/ol><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8554\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-8554\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Mega | Micro antreman metodunun bilimi<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8554\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-8554\"><p>Mega | Micro, v\u00fccudu g\u00fc\u00e7lendiren, kaslar\u0131 \u015fi\u015firmeden ya\u011f kayb\u0131na te\u015fvik eden ve beyinde geli\u015fim sa\u011flayan adaptif tepkiyi geli\u015ftiren bir zihin-v\u00fccut antrenman\u0131d\u0131r. Ek olarak, v\u00fccudun do\u011fal omur yap\u0131s\u0131n\u0131 iyile\u015ftirirken, dengesini de geli\u015ftirir. Bu y\u00f6ntem v\u00fccut \u00fczerinde yo\u011fun bir etki yaratmak ile birlikte terapi \u00f6zelli\u011fi de g\u00f6sterir. Ayn\u0131 antrenmanda nadiren g\u00f6r\u00fclen bu iki fayda ate\u015f ve su gibidir.<\/p><p><br \/>Efektif Kas Uyar\u0131lmas\u0131, en basit \u015fekilde a\u00e7\u0131klanacak olursa, v\u00fccutta ve beyinde kas b\u00fcy\u00fcmesini ve ya\u011f kayb\u0131n\u0131 sa\u011flayan pozitif ve adaptif tepkileri tetiklemek i\u00e7in gereken minimum kas uyar\u0131m\u0131 miktar\u0131d\u0131r. Amac\u0131m\u0131z \u2018Etkili Kas Uyar\u0131lmas\u0131n\u0131\u2019 kullanarak e\u011fitmektir, bunun i\u00e7in de \u2018Efektif Yo\u011funlu\u011fa\u2019 ihtiyac\u0131m\u0131z var.<\/p><p><br \/><strong>Efektif Yo\u011funluk i\u00e7in \u2018yava\u015f kas\u0131lan kas lifine\u2019 odaklanmam\u0131z gerekiyor.<\/strong><\/p><p><br \/>Yava\u015f kas\u0131lan kas lifini uyarmak i\u00e7in, kas lifleri \u00fczerindeki gerginlik \u2018sabit ve s\u00fcrekli\u2019 tutulmal\u0131d\u0131r, bu sebeple set s\u0131ras\u0131nda (hareket s\u00fcresi \u00fcst v\u00fccut i\u00e7in en az 1 dakikayken, alt v\u00fccut i\u00e7in en az 2 dakikad\u0131r) veya setler aras\u0131ndaki ge\u00e7i\u015flerde dinlenmeye izin verilmez. Bu da \u2018Aerobik Sistemi\u2019 uyarmaktad\u0131r. <\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8555\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-8555\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Antreman verimini artt\u0131rmak<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8555\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-8555\"><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Yava\u015f Kas lifini harekete ge\u00e7irmek i\u00e7in her hareketi \u2018yava\u015f ve kontroll\u00fc\u2019 uygulay\u0131n. <\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Depolanm\u0131\u015f v\u00fccut ya\u011flar\u0131n\u0131n yanmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in uygulanan harekette nefesinize odaklan\u0131n.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Kardiyovask\u00fcler sistemin uyar\u0131lmas\u0131 i\u00e7in setler aras\u0131ndaki ge\u00e7i\u015f s\u00fcresini minimum (5 saniye veya daha az) tutarak kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fcksek seviyede tutun.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Kaslardaki gerilimi s\u00fcrekli k\u0131lmak i\u00e7in eklemleri kilitlemeyin. <\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Her kas grubunu iyice \u00e7al\u0131\u015f\u0131n.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">T\u00fcm seans boyunca antrenman yo\u011funlu\u011funu koruyun. dinlenmeyi seanslar aras\u0131nda yap\u0131n, setler de\u011fil.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">E\u011fitmeninizin y\u00f6nlendirdi\u011fi v\u00fccut a\u00e7\u0131lar\u0131n\u0131 hareket boyunca koruyun. <\/li><li style=\"font-weight: 400;\" aria-level=\"1\">E\u011fitmeniniz sizlere her hareket i\u00e7in gerekli y\u00f6nlendirmelerde bulunacak. Egzersize, bu y\u00f6nlendirmeleri ve v\u00fccudunuzun hareketlere tepkisini dikkate alarak devam edin. <\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8556\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-8556\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Do\u011fru uygulanan antrenman\u0131n sonu\u00e7lar\u0131<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8556\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-8556\"><ul><li>Kas g\u00fcc\u00fcn\u00fc ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 artt\u0131r\u0131r.<\/li><li>Kardiyovask\u00fcler verimi artt\u0131r\u0131r.<\/li><li>Kemik mineral yo\u011funlu\u011funu artt\u0131r\u0131r.<\/li><li>Metabolizma h\u0131z\u0131n\u0131 artt\u0131r\u0131r.<\/li><li>V\u00fccut kompozisyonunu geli\u015ftirir.<\/li><li>Post\u00fcr\u00fc d\u00fczenler.<\/li><li>V\u00fccut dengesini geli\u015ftirir.<\/li><li>D\u0131\u015fsal ve i\u00e7sel kas g\u00fcc\u00fcn\u00fc dengeler.<\/li><li>\u00dcst ve alt v\u00fccut koordinasyonunuzu artt\u0131r\u0131r.\u00a0<\/li><li>Ya\u015flanma nedeniyle olu\u015fabilecek kas kayb\u0131n\u0131 geciktirir.<\/li><li>Ya\u011f yak\u0131m\u0131n\u0131 artt\u0131r\u0131r.\u00a0<\/li><li>Kas\u0131n tonusunu ve definasyonunu artt\u0131r\u0131r.<\/li><li>Esnekli\u011fi artt\u0131r\u0131r.<\/li><li>Kas k\u00fctlesini artt\u0131r\u0131r.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8557\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-8557\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Mega | Micro vs Reformer<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8557\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-8557\"><p>Pilates ismini Joseph Pilates\u2019ten alm\u0131\u015ft\u0131r. Joseph, Pilates metodunu 19. y\u00fczy\u0131l\u0131n ba\u015flar\u0131nda (1930-39\u2019larda) egzersiz yapmaya ve iyile\u015ftirmeye yeni bir yakla\u015f\u0131m olarak tasarlad\u0131. Bu metod, bug\u00fcn\u00fcn Pilates st\u00fcdyolar\u0131nda kullan\u0131lan Reformer adl\u0131 ekipman\u0131n kullan\u0131m\u0131n\u0131 da i\u00e7eriyordu. \u0130lk Reformer Joseph\u2019in y\u00fcr\u00fcme engelli hastalar\u0131n\u0131n zay\u0131f kaslar\u0131n\u0131 dirence kar\u015f\u0131 \u00e7al\u0131\u015ft\u0131rarak rehabilite etmek amac\u0131yla icat edilmi\u015f yay yerle\u015ftirilmi\u015f bir yatakt\u0131. Ge\u00e7en y\u00fczy\u0131lda, bu b\u00fcy\u00fck icattan bu yana, ne Reformer ne de kulland\u0131\u011f\u0131 metod b\u00fcy\u00fck bir de\u011fi\u015fime u\u011frad\u0131. Makine hala yata\u011fa benzer ve kullan\u0131lan metod hala rehabilitasyon, post\u00fcr d\u00fczeltme ve esneklik \u00fczerine dayanmaktad\u0131r.<\/p><p>\u00a0<\/p><p>Di\u011fer tarafta Mega | Micro, Pilates veya Pilates\u2019e dayal\u0131 bir antrenman de\u011fildir. Benzer g\u00f6r\u00fcn\u00fcmlerine ra\u011fmen, Mega | Micro, Pilates\u2019in sunamad\u0131\u011f\u0131 g\u00fc\u00e7, kardiyo ve dayan\u0131kl\u0131l\u0131k gibi fiziksel fitness\u0131n temel \u00f6geleri dahil olmak \u00fczere sizlere Reformer\u2019dan \u00e7ok daha fazlas\u0131n\u0131 sunmaktad\u0131r. Genel olarak, iyi bir post\u00fcre sahip olup, esnek olmaktan fazlas\u0131n\u0131 talep eden ki\u015filer, Reformer d\u0131\u015f\u0131nda ba\u015fka bir antrenmana daha ihtiya\u00e7 duyduklar\u0131n\u0131 s\u00f6ylerler. Ancak, Mega | Micro ile yapaca\u011f\u0131n\u0131z antrenman\u0131n d\u0131\u015f\u0131nda ba\u015fka bir antrenman\u0131 yapmak i\u00e7in enerjiniz kalmayacak, sadece bir sonraki dersinizden \u00f6nce dinlenmeyi dileyeceksiniz. A\u015fa\u011f\u0131da hem Mega | Micro hem de Reformer\u2019\u0131 deneyimleyen kat\u0131l\u0131mc\u0131lar\u0131n detayl\u0131 yorumlar\u0131n\u0131 g\u00f6rebilirsiniz.<\/p><p>\u00a0<\/p><p><strong>Makine:<\/strong> Mega | Micro ve Reformer\u2019\u0131n her ikisi de ta\u015f\u0131y\u0131c\u0131 hareketlili\u011fine, tutma barlar\u0131na, uzun kay\u0131\u015flara ve yay gerginli\u011fine sahiptir. Fakat, bunlar\u0131n d\u0131\u015f\u0131nda Mega | Micro daha geni\u015f ve hafif bir ta\u015f\u0131y\u0131c\u0131ya, farkl\u0131 egzersizler ve modifikasyonlar i\u00e7in ayarlanabilir tutma barlar\u0131na, hareket \u00e7e\u015fitlili\u011fi i\u00e7in arkada daha k\u0131sa tutma kollar\u0131na ve bacak, kar\u0131n, kol ve s\u0131rt egzersizleri i\u00e7in ta\u015f\u0131y\u0131c\u0131daki bo\u015fluklara sahiptir. Ayr\u0131ca, Reformer\u2019\u0131n aksine, Mega | Micro hareketleri aras\u0131 \u00e7ok h\u0131zl\u0131 ge\u00e7i\u015fler yapabilmek amac\u0131yla tasarlanm\u0131\u015ft\u0131r.\u00a0<\/p><p>\u00a0<\/p><p><strong>Tempo:<\/strong> Geleneksel bir Reformer seans\u0131nda, h\u0131zl\u0131 hareketlere core b\u00f6lgenizi ve h\u0131zl\u0131 kas\u0131lan kas liflerinizi hedefleyen bir egzersiz yapars\u0131n\u0131z. Mega | Micro\u2019da ise minimum 4 saniye \u00e7eki\u015f, 4 saniye iti\u015f olmak \u00fczere yava\u015f ve kontroll\u00fc uygulanmas\u0131 sebebiyle hareketlerin hi\u00e7biri momentum kullan\u0131larak ger\u00e7ekle\u015ftirilemez. Diren\u00e7 ile veya dirence kar\u015f\u0131 yap\u0131lan yava\u015f tempolu bir egzersizde, kaslar\u0131n\u0131zdaki gerilim s\u00fcrekli ve sabit kal\u0131r,\u00a0 b\u00f6ylece daha fazla kas lifinin uyar\u0131lmas\u0131 sa\u011flan\u0131r. Yava\u015f ve kontroll\u00fc yap\u0131lan egzersizler, Yava\u015f Kas\u0131lan Kas liflerini aktive eder.\u00a0<\/p><p>\u00a0<\/p><p><strong>Hareketler Aras\u0131 Ge\u00e7i\u015f:<\/strong> Her ne kadar egzersizler kas kontrol\u00fc ile yava\u015f bir \u015fekilde ger\u00e7ekle\u015ftirilse de, Mega | Micro antrenman\u0131nda hareketler aras\u0131 ge\u00e7i\u015f s\u00fcresi \u00e7ok azd\u0131r (5 saniye). Reformer\u2019da ise genellikle her bir set egzersiz aras\u0131nda mola verilmektedir. Hareketler aras\u0131 ge\u00e7i\u015f s\u00fcresini minimuma indirmek, Mega | Micro Antrenman Metodu\u2019nun temel ta\u015flar\u0131ndan biridir, amac\u0131 kaslar\u0131 yanma ve yorgunluk seviyesine daha h\u0131zl\u0131 bir \u015fekilde ula\u015ft\u0131rmaktad\u0131r.<\/p><p>\u00a0<\/p><p><strong>Kas:<\/strong> Reformer belirli bir kas grubunu hedeflemek i\u00e7in harikayken; Mega | Micro ayn\u0131 anda bir\u00e7ok kas grubunu hedef almak \u00fczere dizayn edilmi\u015ftir. \u00d6rne\u011fin, Mega | Micro\u2019da lunge pozisyonundayken, her iki baca\u011f\u0131n\u0131z\u0131, core b\u00f6lgenizi ve kollar\u0131n\u0131z\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131rma imkan\u0131na sahipsiniz. Ayr\u0131ca, core b\u00f6lgenizi bir kere g\u00fc\u00e7lendirdikten sonra, sizlere hareket i\u00e7erisinde kas gruplar\u0131n\u0131 birle\u015ftirme, yay y\u00fcklerini verimli bir \u015fekilde uyarlayabilme gibi kendi antrenman\u0131n\u0131z\u0131 dizayn edip ve ki\u015fiye \u00f6zel modifiye etme imkan\u0131 sunar.<\/p><p>\u00a0<\/p><p><strong>Sonu\u00e7:<\/strong> Reformer ve Mega | Micro, global olarak, eklemler, omurga ve ba\u011f dokular \u00fczerinde bir hasar yaratmadan esnekli\u011fi, dengeyi ve core kuvvetini geli\u015ftiren m\u00fckemmel makineler olarak kabul edilmektedir. Bunlara ek olarak, Mega | Micro antrenman metodu, efektif kas uyar\u0131lmas\u0131 ile v\u00fccut kompozisyonu, ya\u011f kayb\u0131, kardiyovask\u00fcler dayan\u0131kl\u0131l\u0131k, kas g\u00fcc\u00fc ve dayan\u0131kl\u0131l\u0131k gibi Reformer\u2019un sunduklar\u0131ndan \u00e7ok daha \u00fcst\u00fcn sonu\u00e7lar elde etmenizi sa\u011flar.\u00a0<\/p><p>\u00a0<\/p><p><strong>Kaymaz \u00c7orap:<\/strong> Reformer\u2019da bu bir se\u00e7enekken, Mega | Micro \u00fczerinde kaymaz \u00e7orap giymek zorunludur. Bunun en \u00f6nemli sebepleri: Hareketler aras\u0131ndaki h\u0131zl\u0131 ge\u00e7i\u015flerden kaynakl\u0131 olas\u0131 sakatl\u0131klar\u0131 \u00f6nlemek, makine \u00fczerinde denge ve koordinasyon sa\u011flamak, makinenin ve st\u00fcdyonun temizli\u011fini korumakt\u0131r.\u00a0<\/p><p>M\u00fczik: Geleneksel bir Reformer dersi s\u0131ras\u0131nda dersler ya sessizlikte ya da arka planda yumu\u015fak bir \u015fekilde \u00e7alan enstr\u00fcmantal m\u00fczik e\u015fli\u011finde yap\u0131l\u0131r. Mega | Micro \u2018da ise kullan\u0131lan m\u00fczikler bunun tam aksine, kat\u0131l\u0131mc\u0131lar\u0131n nabz\u0131n\u0131 y\u00fckseltmek, kaslar\u0131n\u0131n yanmas\u0131n\u0131 ve v\u00fccudunuzu harekete ge\u00e7irmek i\u00e7in \u00f6zel olarak se\u00e7ilmektedir.\u00a0<\/p><p>\u00a0<\/p><p>Baz\u0131 kat\u0131l\u0131mc\u0131lar ise \u00f6zetle \u2018Pilates\u2019in steroid alm\u0131\u015f hali\u2019 veya \u2018E\u011fer Reformer Toyota ise Mega | Micro Ferrari\u2019 diye tan\u0131mlamay\u0131 tercih ediyorlar.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8558\" class=\"elementor-tab-title\" data-tab=\"8\" role=\"button\" aria-controls=\"elementor-tab-content-8558\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Kalori yak\u0131m\u0131<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8558\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"region\" aria-labelledby=\"elementor-tab-title-8558\"><p>Sadece biraz kas k\u00fctlesi kazanarak, \u201824 saat ya\u011f yakan bir makineye d\u00f6n\u00fc\u015febilirsiniz! Kuvvet antrenman\u0131n\u0131n en b\u00fcy\u00fck avantajlar\u0131ndan biri, antrenman s\u0131ras\u0131nda yak\u0131lan kaloriler de\u011fil, sonras\u0131nda yak\u0131lan kalorilerdir. Kaslar\u0131n\u0131z\u0131 etkili bir \u015fekilde uyararak, v\u00fccudunuza dinlenme s\u0131ras\u0131nda daha fazla kaloriye ihtiya\u00e7 duyacak olan define kaslar elde edeceksiniz. \u00d6zetle daha kasl\u0131 v\u00fccutlar dinlenme s\u0131ras\u0131nda daha fazla ya\u011f yakarlar.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8559\" class=\"elementor-tab-title\" data-tab=\"9\" role=\"button\" aria-controls=\"elementor-tab-content-8559\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Tek set antrenman yeterli<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-8559\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"9\" role=\"region\" aria-labelledby=\"elementor-tab-title-8559\"><p>Bir\u00e7ok spor otoritesi, tek set antrenman\u0131n yetersiz oldu\u011funu iddia etse de \u00e7al\u0131\u015fmalar aksini kan\u0131tlam\u0131\u015ft\u0131r. Adelphi \u00dcniversitesi\u2019nde yap\u0131lan bir \u00e7al\u0131\u015fmada literat\u00fcrdeki tek ve \u00e7ok setli diren\u00e7 antrenmanlar\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131ran t\u00fcm bilgiler incelenmi\u015ftir. Sonucunda ise \u00e7ok setli antrenmanlar\u0131n sonu\u00e7lar\u0131, tek setli ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda fark g\u00f6r\u00fclmedi\u011fi saptanm\u0131\u015ft\u0131r. \u00d6zetle, birden fazla set antrenman yapmak ekstra bir geli\u015fim sa\u011flamazken sadece size daha fazla zaman kaybettirir. Fakat biz \u00e7ok setli antrenman\u0131n farkl\u0131 a\u00e7\u0131 ve hareket y\u00fczeyinde antagonist ve sinerjist kaslara etki ederek bir\u00e7ok yarar sa\u011flad\u0131\u011f\u0131na inan\u0131yoruz. Mega | Micro, ayn\u0131 kaslar\u0131, farkl\u0131 a\u00e7\u0131lardan uyaracak \u00e7ok setli antrenmanlarla, onlar\u0131 g\u00fcc\u00fcn\u00fcn son raddesine kadar zorlar ve bunu ayn\u0131 kas grubu i\u00e7erisindeki farkl\u0131 kas liflerini uyararak sa\u011flar.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85510\" class=\"elementor-tab-title\" data-tab=\"10\" role=\"button\" aria-controls=\"elementor-tab-content-85510\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Yava\u015f tempoda, y\u00fcksek yo\u011funlukta yap\u0131lan g\u00fc\u00e7 antrenman\u0131 daha etkili<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85510\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"10\" role=\"region\" aria-labelledby=\"elementor-tab-title-85510\"><p>25-82 ya\u015f aral\u0131\u011f\u0131ndaki erkek ve kad\u0131n denekler \u00fczerinde yap\u0131lan 10 haftal\u0131k bir \u00e7al\u0131\u015fmada, normal h\u0131zda yap\u0131lan antrenman kas g\u00fcc\u00fcnde %39\u2019luk bir geli\u015fme sa\u011flarken, yava\u015f h\u0131zda yap\u0131lan tekrarlar kas g\u00fcc\u00fcnde %59\u2019luk bir art\u0131\u015f g\u00f6stermi\u015ftir. Sonu\u00e7 olarak, evet, yava\u015f tempoda yap\u0131lan antrenman daha fazla kas lifini uyar\u0131r ve daha etkilidir.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85511\" class=\"elementor-tab-title\" data-tab=\"11\" role=\"button\" aria-controls=\"elementor-tab-content-85511\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Fitness'\u0131n gelece\u011fi<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85511\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"11\" role=\"region\" aria-labelledby=\"elementor-tab-title-85511\"><p>Fitness end\u00fcstrisi, her \u015feyi ayn\u0131 anda (fiziksel fitnesin t\u00fcm \u00f6\u011feleri), daha k\u0131sa bir s\u00fcrede yapan e\u011fitim y\u00f6ntemlerine do\u011fru y\u00f6neliyor. Gelece\u011fi yakalamak ise, zihninizi ve bedeninizi efektif bir \u015fekilde uyaracak tetikleyicileri bulmaktan ge\u00e7iyor. Yani kritik nokta, v\u00fccudunuza do\u011fru uyar\u0131lmay\u0131 sa\u011flay\u0131p onu spor salonunda anlams\u0131z saatler harcamaktan koruyarak, 24 saat ya\u011f yak\u0131c\u0131, kas yap\u0131c\u0131 bir makineye d\u00f6n\u00fc\u015ft\u00fcrmektedir.\u00a0<\/p><p>\u00a0<\/p><p>Mega | Micro ile bir\u00e7ok ki\u015fi ayn\u0131 anda antrenman yapabilirken, her ki\u015fi kendi \u2018Efektif Yo\u011funlu\u011fu\u2019nda \u00e7al\u0131\u015fabilir. Di\u011fer bir deyi\u015fle, herkes ayn\u0131 \u015fartlarda ve ayn\u0131 yay direncinde egzersiz yapabilir, ancak her birey kendi v\u00fccut pozisyonunuza, proporsiyonuna ve uygulad\u0131\u011f\u0131 hareket aral\u0131\u011f\u0131na ba\u011fl\u0131 olarak yay\u0131n uygulad\u0131\u011f\u0131 direnci farkl\u0131 seviyelerde hissedecektir.\u00a0<\/p><p>\u00a0<\/p><p>Bu tam olarak g\u00fcn\u00fcm\u00fcz sporcular\u0131n\u0131n arad\u0131\u011f\u0131 \u015fey! Kat\u0131l\u0131mc\u0131lar, bedenlerini nas\u0131l e\u011fitecekleri konusunda y\u0131llar ge\u00e7tik\u00e7e daha bilin\u00e7li oluyor ve hareketlerine veya ba\u011f dokular\u0131na zarar vermedikleri, Efektif Yo\u011funlu\u011fu bulmak istiyorlar.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85512\" class=\"elementor-tab-title\" data-tab=\"12\" role=\"button\" aria-controls=\"elementor-tab-content-85512\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Yay\u0131n \u00f6nemi<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85512\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"12\" role=\"region\" aria-labelledby=\"elementor-tab-title-85512\"><p>Mega | Micro, bir grup kat\u0131l\u0131mc\u0131y\u0131, y\u00fcksek enerjili ve yo\u011funlukta, eklemler ve ba\u011f doku \u00fczerinde d\u00fc\u015f\u00fck hasarl\u0131 bir antrenman\u0131 uygulayarak, g\u00fcvenli bir \u015fekilde e\u011fitmek i\u00e7in \u00f6zel olarak tasarlanm\u0131\u015ft\u0131r. Yay kavram\u0131n\u0131n anla\u015f\u0131lmas\u0131, makine onun \u00fczerine tasarland\u0131\u011f\u0131 i\u00e7in son derece \u00f6nemlidir. Yay, makinenin her \u015feyidir. \u2018Gerilimin nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 mutlaka ama mutlaka anlamal\u0131s\u0131n\u0131z.\u00a0<\/p><p>\u00a0<\/p><p>Mega | Micro\u2019da ta\u015f\u0131y\u0131c\u0131 hareket ettik\u00e7e gerginlik de\u011fi\u015fecektir. Ta\u015f\u0131y\u0131c\u0131n\u0131n ileri hareket etmesi yay\u0131n gerginli\u011fini artt\u0131r\u0131rken, geri hareketi de s\u0131k\u0131\u015ft\u0131rarak gerilimi azaltacakt\u0131r. Bir yay, ne kadar uzatt\u0131\u011f\u0131n\u0131za ba\u011fl\u0131 olarak, fazla veya az gerginlik sa\u011flayacakt\u0131r. Yay kullan\u0131m\u0131, eklem ve ba\u011f dokular\u0131 \u00fczerindeki stresi azalt\u0131rken kaslar\u0131 g\u00fc\u00e7lendirmek i\u00e7in de en etkili ve g\u00fcvenli y\u00f6ntemlerden biridir.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85513\" class=\"elementor-tab-title\" data-tab=\"13\" role=\"button\" aria-controls=\"elementor-tab-content-85513\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">De\u011fi\u015fken Gerilim vs Statik Gerilim<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85513\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"13\" role=\"region\" aria-labelledby=\"elementor-tab-title-85513\"><p>Yaydaki De\u011fi\u015fken Gerilim, Statik Gerilim\u2019den \u00e7ok daha ak\u0131ll\u0131ca \u00e7al\u0131\u015f\u0131r. Kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 ve egzersizin etkili hareket aral\u0131\u011f\u0131n\u0131 inceleyin, de\u011fi\u015fken gerilimin kas\u0131n kuvvet e\u011frisine nas\u0131l uyum sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6receksiniz. Uyar\u0131lan her kas\u0131n ve uygulanan her hareketin efektif bir hareket aral\u0131\u011f\u0131 oldu\u011fu gibi, kendilerine \u00f6zg\u00fc kuvvet e\u011frileri de vard\u0131r.\u00a0<\/p><p>\u00a0<\/p><ol><li>Biceps kaslar\u0131, kas kas\u0131ld\u0131k\u00e7a ve hareket aral\u0131\u011f\u0131n\u0131n sonuna yakla\u015ft\u0131k\u00e7a artan bir kuvvet e\u011frisine sahiptir.\u00a0<\/li><li>Wheelbarrow hareketinde ise, ba\u015flang\u0131\u00e7ta kuvvet e\u011frisinin en g\u00fc\u00e7l\u00fc noktas\u0131ndayken, ta\u015f\u0131y\u0131c\u0131y\u0131 ittik\u00e7e zorla\u015f\u0131r ve hareket aral\u0131\u011f\u0131n\u0131n sonuna yakla\u015f\u0131rken omurga ve boyun b\u00f6lgesinde b\u00fcy\u00fck bir stres olu\u015fmaya ba\u015flar.\u00a0<\/li><\/ol><p>\u00a0<\/p><p>Bu \u00f6rneklerin her ikisinde de yay gerginli\u011fi kaslar\u0131 statik a\u011f\u0131rl\u0131ktan daha iyi bir \u015fekilde uyar\u0131r, \u00c7\u00fcnk\u00fc; yaylar, egzersizin en zor an\u0131nda kaslar\u0131 desteklerken, v\u00fccudun en dayan\u0131kl\u0131 oldu\u011fu zaman da daha fazla diren\u00e7 yaratmaktad\u0131r. Yay gerginli\u011fi, a\u011f\u0131rl\u0131\u011fa g\u00f6re daha yo\u011fun gerilim sa\u011flar ve bunu yaparken eklemler \u00fczerinde bir stres yaratmaz. \u00d6zetle bu High Intensity &amp; Low Impact\u2019in m\u00fckemmel dengesidir.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85514\" class=\"elementor-tab-title\" data-tab=\"14\" role=\"button\" aria-controls=\"elementor-tab-content-85514\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Epoc efekt<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85514\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"14\" role=\"region\" aria-labelledby=\"elementor-tab-title-85514\"><p>Afterburn Efekt olarak da bilinen EPOC (Excess Post-exercise Oxygen Consumption) Efekt, ki\u015finin antrenman etkisiyle ya\u011flar\u0131n\u0131n b\u00fcy\u00fck \u00e7o\u011funlu\u011funu yakt\u0131\u011f\u0131 s\u00fcreyi g\u00f6sterir.\u00a0<\/p><p>\u00a0<\/p><p>E\u011fer egzersizden sonra v\u00fccuda y\u00fcksek oranda oksijen al\u0131m\u0131 varsa, bu sadece v\u00fccuda uygulanan harekete uyum sa\u011flamakla kalmaz ayn\u0131 zamanda hormonlar\u0131 dengeler, h\u00fccreleri onar\u0131r ve ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 olur. Di\u011fer bir deyi\u015fle, v\u00fccut y\u00fcksek orandaki oksijen kayna\u011f\u0131n\u0131 kullanan kardiyovask\u00fcler sisteme enerji \u00fcretebilmek i\u00e7in ya\u011f h\u00fccrelerini yak\u0131t olarak kullan\u0131r.\u00a0<\/p><p>\u00a0<\/p><p>EPOC Efekt\u2019in verimi, v\u00fccudunuzun egzersiz sonras\u0131nda ald\u0131\u011f\u0131 oksijen miktar\u0131n\u0131n y\u00fcksekli\u011fine ba\u011fl\u0131 olarak de\u011fi\u015fmektedir. Bu kazan\u0131m, do\u011fal olarak v\u00fccut temel de\u011ferlerine inene kadar zamanla azalacakt\u0131r. Bu nedenle, kuvvet antrenman\u0131 s\u0131ras\u0131nda oksijen al\u0131m\u0131n\u0131 en y\u00fcksek seviyede s\u00fcrd\u00fcrmek \u00f6nemlidir. Sonucunda, uygulanan bu kardiyovask\u00fcler egzersiz v\u00fccudun ya\u011f yak\u0131m\u0131n\u0131 otuz sekiz saate kadar s\u00fcrd\u00fcr\u00fclmesini sa\u011flayabilir.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85515\" class=\"elementor-tab-title\" data-tab=\"15\" role=\"button\" aria-controls=\"elementor-tab-content-85515\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Afterburn Efekt\u2019i maksimize etmek <\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85515\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"15\" role=\"region\" aria-labelledby=\"elementor-tab-title-85515\"><p>Afterburn Efekt, egzersizin yo\u011funlu\u011fu ve egzersizi yaparken harcanan s\u00fcre artt\u0131\u011f\u0131 s\u00fcrece artacakt\u0131r.\u00a0<\/p><p>\u00a0<\/p><p>Afterburn efekti en \u00fcst seviyeye \u00e7\u0131karmak i\u00e7in setler aras\u0131ndaki ge\u00e7i\u015f s\u00fcresini en aza indirmek gerekir. Bu, ayn\u0131 anda birden fazla kas \u00e7al\u0131\u015ft\u0131ran egzersizler yapmak anlam\u0131na gelir. Lunge gibi bile\u015fik egzersizler, kalp at\u0131\u015f h\u0131z\u0131n\u0131 y\u00fcksek seviyede tutacak \u00fcst v\u00fccut egzersizlerini ayn\u0131 anda uygulayabilmenizi sa\u011flar. Ayr\u0131ca, ayakta uygulanan egzersizler, dengeyi sa\u011flamak i\u00e7in core b\u00f6lgenizi de kullanman\u0131z\u0131 gerektirdi\u011finden, yatarak uygulanan egzersizlere g\u00f6re daha fazla enerji harcamaktad\u0131r.\u00a0<\/p><p>\u00a0<\/p><p>V\u00fccut kompozisyonunuzu ve g\u00f6r\u00fcn\u00fcm\u00fcn\u00fcz\u00fc iyile\u015ftirmek i\u00e7in antrenman\u0131 kesintisiz ve y\u00fcksek yo\u011funlukta yapman\u0131z \u00e7ok kritiktir. Mega | Micro Antrenman Metodu, eklemlerinizi ve iskelet sisteminizi korurken, kaslar\u0131n\u0131z\u0131n y\u00fcksek yo\u011funlukta ve s\u00fcrekli \u00e7al\u0131\u015fmas\u0131 i\u00e7in de g\u00fcvenli bir platform sunar.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85516\" class=\"elementor-tab-title\" data-tab=\"16\" role=\"button\" aria-controls=\"elementor-tab-content-85516\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Aerobik vs Anaerobik<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85516\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"16\" role=\"region\" aria-labelledby=\"elementor-tab-title-85516\"><p>Mega | Micro, aerobik bir antrenman olmas\u0131na ra\u011fmen ayn\u0131 zamanda anaerobiktir. Bu nas\u0131l olabilir?<\/p><p>\u00a0<\/p><p>Burada kullan\u0131lan \u2018aero\u2019 kelimesi, Yunanca \u2018hava\u2019 anlam\u0131na gelmektedir.<\/p><p>\u00a0<\/p><p>Basit\u00e7e ifade etmek gerekirse, \u2018aerobik\u2019 ve \u2018anaerobik\u2019 terimleri, oksijen varl\u0131\u011f\u0131n\u0131 veya yoklu\u011funu ifade eder. H\u00fccrelerimizin \u00e7o\u011fu, metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in oksijen kullanarak enerji \u00fcretimi sa\u011flar.\u00a0<\/p><p>\u00a0<\/p><p>Yeterli enerji kayna\u011f\u0131 ve oksijen ile yap\u0131lan egzersiz (aerobik) s\u0131ras\u0131nda, kas h\u00fccreleri, neredeyse sonsuza kadar yorgunluk hissetmeden tekrar tekrar kas\u0131labilirler. Anaerobik veya oksijen olmayan durumlarda (daha y\u00fcksek yo\u011funluklu bir egzersiz), kas h\u00fccreleri, kas\u0131l\u0131m\u0131 beslemek i\u00e7in oksijen gerektirmeyen di\u011fer reaksiyonlara dayan\u0131r. Anaerobik metabolizma teknik olarak hava i\u00e7eriyor olsa da, bu do\u011frudan kardiyovask\u00fcler sistemimizin bir par\u00e7as\u0131 de\u011fildir. Bu nedenle \u2018anaerobik\u2019 olarak isimlendirilmi\u015ftir.\u00a0<\/p><p>\u00a0<\/p><p>Asl\u0131nda egzersiz s\u0131ras\u0131nda hi\u00e7bir zaman sadece aerobik veya anaerobik metabolik ko\u015fullarda \u00e7al\u0131\u015fm\u0131yoruz. Uygulanan antrenman\u0131n t\u00fcr\u00fcne g\u00f6re ikisi aras\u0131nda s\u00fcrekli bir sal\u0131n\u0131m yap\u0131yoruz.\u00a0<\/p><p>\u00a0<\/p><p>Antrenman ne kadar yo\u011fun uygulan\u0131rsa, anaerobik enerji \u00fcretimine duyulan ihtiya\u00e7 da o kadar fazla olur.\u00a0<\/p><p>Daha az yo\u011fun olan antrenmanlarda ise aerobik metabolizmaya olan ihtiya\u00e7 artar.<\/p><p>\u00a0<\/p><p>Aerobik ve anaerobik terimlerini metabolizmadaki \u2018de\u011fi\u015fim\u2019 olarak g\u00f6rmek en iyisidir. Burada aerobik ve anaerobik metabolizma aras\u0131ndaki oran egzersizin yo\u011funlu\u011funa ba\u011fl\u0131 olarak de\u011fi\u015fir.\u00a0<\/p><p>\u00a0<\/p><p>Biri di\u011ferinden daha m\u0131 \u00f6nemli?<\/p><p>Hay\u0131r, ikisi de e\u015fit seviyede \u00f6nemlidir.\u00a0<\/p><p>\u00a0<\/p><p>Esasen, aerobik antrenman, v\u00fccudunuzun hava sirk\u00fclasyon sisteminin sa\u011fl\u0131\u011f\u0131 ve v\u00fccudunuzun hava sirk\u00fclasyon sisteminin sa\u011fl\u0131\u011f\u0131 ve verimlili\u011fi, yani kalbiniz i\u00e7in \u00e7ok \u00f6nemlidir. Bununla birlikte, size uzun s\u00fcreli egzersiz yapabilmenizi ve s\u00fcrd\u00fcr\u00fclebilir enerji t\u00fcketiminden yararlanman\u0131z\u0131 sa\u011flar.\u00a0<\/p><p>\u00a0<\/p><p>Anaerobik Fitness ise kalbiniz d\u0131\u015f\u0131ndaki kaslar\u0131 geli\u015ftirir.\u00a0<\/p><p>Anaerobik egzersizler \u2018Diren\u00e7 Antrenman\u0131\u2019 olarak da adland\u0131r\u0131l\u0131r. Bu tip egzersizler kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in onlar\u0131 ortalaman\u0131n \u00fcst\u00fcnde diren\u00e7lere kar\u015f\u0131 \u00e7al\u0131\u015fmaya zorlarlar.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85517\" class=\"elementor-tab-title\" data-tab=\"17\" role=\"button\" aria-controls=\"elementor-tab-content-85517\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Nefes alman\u0131n \u00f6nemi<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85517\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"17\" role=\"region\" aria-labelledby=\"elementor-tab-title-85517\"><p>Nefes almak, t\u00fcm oksijen ve enerji ihtiyac\u0131n\u0131n %99\u2019undan fazlas\u0131n\u0131 sa\u011flar. Unutmay\u0131n, egzersiz yaparken v\u00fccudunuzun oksijene ihtiyac\u0131 var!<\/p><p>\u00a0<\/p><p>Ayr\u0131ca, Yava\u015f Kas\u0131lan Kas lifi aerobik bir liftir. Enerjiyi a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in oksijene ihtiyac\u0131 vard\u0131r. Bu y\u00fczden d\u00fczenli ve s\u0131k s\u0131k nefes alman\u0131z gerekir. Genelde, kas kas\u0131l\u0131rken nefes verilir, ancak Mega | Micro&#8217;da \u2019da kaslar s\u00fcrekli olarak kas\u0131ld\u0131\u011f\u0131ndan, nas\u0131l nefes ald\u0131\u011f\u0131n\u0131z de\u011fil, s\u00fcrekli nefes alman\u0131z \u00f6nemlidir. Yine, d\u00fczenli ve s\u0131k s\u0131k!<\/p><p>\u00a0<\/p><p>Bizler genelde ta\u015f\u0131y\u0131c\u0131n\u0131n hareketleriyle solunumu e\u015fle\u015ftiririz (ta\u015f\u0131y\u0131c\u0131y\u0131 iterken nefes verip, \u00e7ekerken nefes almak gibi), ancak bu tekni\u011fin hareketin normalden \u00e7ok daha yava\u015f uygulanmas\u0131ndan dolay\u0131 \u00e7ok zor oldu\u011fu belirtilmi\u015ftir, ama konsantrasyon ile imk\u00e2ns\u0131z de\u011fildir.\u00a0<\/p><p>\u00a0<\/p><p>Egzersiz s\u0131ras\u0131nda, d\u00fczenli nefes al\u0131m\u0131 \u00e7ok kritiktir. Ko\u015fu veya y\u00fczme gibi aerobik aktiviteler s\u0131ras\u0131nda, d\u00fczenli nefes almak, kaslar\u0131n\u0131z\u0131n kas\u0131lmay\u0131 s\u00fcrd\u00fcrmek i\u00e7in ihtiya\u00e7 duyduklar\u0131 oksijeni almaya devam etmesini sa\u011flar. New Mexico \u00dcniversitesi\u2019ndeki ara\u015ft\u0131rmac\u0131lara g\u00f6re, d\u00fczenli nefes alma, a\u011f\u0131rl\u0131k kald\u0131rma ve HIIT de dahil olmak \u00fczere anaerobik egzersizler i\u00e7in temel te\u015fkil eder.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85518\" class=\"elementor-tab-title\" data-tab=\"18\" role=\"button\" aria-controls=\"elementor-tab-content-85518\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Kas lifleri<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85518\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"18\" role=\"region\" aria-labelledby=\"elementor-tab-title-85518\"><p>Kas lifleri, yava\u015f ve h\u0131zl\u0131 kas\u0131lan kas lifleri olarak iki ana gruba ayr\u0131l\u0131r. H\u0131zl\u0131 kas\u0131lan kas lifleri, v\u00fccuda h\u0131z\u0131n\u0131, \u00e7evikli\u011fini ve g\u00fcc\u00fcn\u00fc vermekten sorumludur.\u00a0<\/p><p>\u00a0<\/p><p>\u2018K\u0131rm\u0131z\u0131 Kas Lifleri\u2019 olarak da bilinen \u2018Yava\u015f Kas\u0131lan Kas Lifleri\u2019, yava\u015f hareket eden, yorgunlu\u011fa diren\u00e7li, uzun mesafe ko\u015fu, bisiklete binme veya y\u00fczme gibi dayan\u0131kl\u0131l\u0131k aktivitelerinde kullan\u0131lan kas lifleridir. Bu kaslar, uzun bir s\u00fcre boyunca s\u00fcrekli ve yo\u011fun kas kas\u0131lmalar\u0131na enerji sa\u011flamak i\u00e7in oksijen kullanmakta daha verimlidir. H\u0131zl\u0131 kas\u0131lan kas liflerine g\u00f6re daha yava\u015f etkilenirler, bu da kaslar\u0131n yorulmadan, uzun s\u00fcreler \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flar. Bu sebeple, Yava\u015f Kas\u0131lan Kas lifleri sporcular\u0131n saatlerce maraton ko\u015fmas\u0131na veya bisiklete binmesi i\u00e7in birebirdir.\u00a0<\/p><p>\u00a0<\/p><p>\u2018Beyaz kas lifleri\u2019 olarak da bilinen \u2018h\u0131zl\u0131 kas\u0131lan kas lifleri\u2019, patlay\u0131c\u0131 olup, sprint ve a\u011f\u0131rl\u0131k gibi anaerobik aktivitelerde kullan\u0131lan kas lifleridir. Bu kas grubu, enerji \u00fcretebilmek i\u00e7in anaerobik metabolizmay\u0131 kulland\u0131\u011f\u0131ndan, yava\u015f kas\u0131lan kaslardan daha k\u0131sa s\u00fcreli patlay\u0131c\u0131 g\u00fc\u00e7 veya h\u0131zda \u00e7ok daha iyilerdir. Ancak, daha da h\u0131zl\u0131 yorulurlar. H\u0131zl\u0131 kas\u0131lan kas lifleri genellikle yava\u015f kas\u0131lanlar ile ayn\u0131 miktarda g\u00fc\u00e7 \u00fcretir, h\u0131zl\u0131 olarak adland\u0131r\u0131lmalar\u0131 daha patlay\u0131c\u0131 olmalar\u0131ndan kaynaklanmaktad\u0131r.\u00a0<\/p><p>\u00a0<\/p><p>Yava\u015f Kas\u0131lan Kas lifleri 60 saniyelik s\u00fcrekli bir gerginlikten sonra zay\u0131flamaya ba\u015flar.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85519\" class=\"elementor-tab-title\" data-tab=\"19\" role=\"button\" aria-controls=\"elementor-tab-content-85519\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">V\u00fccut tipleri<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85519\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"19\" role=\"region\" aria-labelledby=\"elementor-tab-title-85519\"><p>1940\u2019l\u0131 y\u0131llarda, Dr. William Sheldon, insan fiziklerini belirli v\u00fccut tiplerine s\u0131n\u0131fland\u0131rmak i\u00e7in bir teori geli\u015ftirdi. Sheldon, t\u00fcm fiziki g\u00f6r\u00fcn\u00fc\u015fleri Endomorf, Mezomorf, Ektomorf olarak \u00fc\u00e7 geni\u015f kategoriye ay\u0131rd\u0131.<\/p><p>\u00a0<\/p><p>Endomorf, do\u011fal olarak a\u011f\u0131r veya kilolu bir ki\u015fiyi temsil eder. Bu v\u00fccut tipi, yumu\u015fak, yuvarlak bir g\u00f6vde, geni\u015f kal\u00e7a, yuvarlak bir y\u00fcz ve a\u011f\u0131r, kal\u0131n bir kemik yap\u0131s\u0131na sahiptir. Endomorf, h\u0131zl\u0131 bir \u015fekilde ya\u011f kazan\u0131r ve ya\u011fs\u0131z bir fizi\u011fi korumakta zorlan\u0131r. Bu tip v\u00fccutta, H\u0131zl\u0131 Kas\u0131lan \/ \u015eeker Yakan kas lifleri daha bask\u0131nd\u0131r.\u00a0<\/p><p>\u00a0<\/p><p>Mezomorf, klasik atletik veya v\u00fccut geli\u015ftirmeci fizi\u011fine sahiptir. Bu v\u00fccut tipi, geni\u015f bir omuz ve g\u00f6\u011f\u00fcs yap\u0131s\u0131na sahip olmakla birlikte g\u00fc\u00e7l\u00fc bir kas yap\u0131s\u0131na da sahiptir. Bu tip bir v\u00fccutta, H\u0131zl\u0131 ve Yava\u015f Kas\u0131lan Kas lifleri dengeli da\u011f\u0131lm\u0131\u015ft\u0131r.<\/p><p>\u00a0<\/p><p>Ektomorf, do\u011fal olarak zay\u0131f bir ki\u015fidir. Bu v\u00fccut tipi, uzun kollar, bacaklar, d\u00fcz g\u00f6\u011f\u00fcs, dar omuzlar, hafif kemik yap\u0131s\u0131na sahip olup, ayn\u0131 zamanda az miktarda ya\u011f i\u00e7erir. Bu tip bir v\u00fccutta, Yava\u015f Kas\u0131lan \/ Ya\u011f Yakan kas lifleri daha bask\u0131nd\u0131r.\u00a0<\/p><p>\u00a0<\/p><p>\u00c7ok az ki\u015fi sadece bir v\u00fccut tipine sahiptir, bir\u00e7o\u011fumuz bu v\u00fccut tiplerine farkl\u0131 oranlarda sahibiz. E\u011fitimin verimini en \u00fcst d\u00fczeye \u00e7\u0131karmak ve hangi tekniklerin kullan\u0131lmas\u0131n\u0131n avantaj\u0131n\u0131za oldu\u011funu bilmek i\u00e7in sahip oldu\u011funuz v\u00fccut tipini tan\u0131man\u0131z \u00f6nemlidir. Farkl\u0131 v\u00fccut tipleri ayn\u0131 \u015fekilde e\u011fitilmemelidir. Mega | Micro, Mezomorfik ve\/veya Ektomorfik v\u00fccut tipi olan ki\u015filere daha fazla etki edecektir. Ama bu kesinlikle, Endomorf bir v\u00fccut tipine sahip ki\u015finin bu t\u00fcr bir antrenmandan sonu\u00e7 alamayaca\u011f\u0131 anlam\u0131na gelmez. Endomorf, t\u00fcm di\u011fer spor dallar\u0131nda olaca\u011f\u0131 gibi yap\u0131lan antrenmandan faydalanacak, ancak sonu\u00e7lar\u0131 Mezomorf ve Ektomorf kadar \u00e7abuk g\u00f6remeyecektir. Bunun temel sebebi, \u00fc\u00e7 v\u00fccut tipinin farkl\u0131 oranlarda Yava\u015f ve H\u0131zl\u0131 Kas\u0131lan Kas liflerine sahip olmas\u0131d\u0131r.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85520\" class=\"elementor-tab-title\" data-tab=\"20\" role=\"button\" aria-controls=\"elementor-tab-content-85520\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">S\u00fcrekli ve Sabit gerilim<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85520\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"20\" role=\"region\" aria-labelledby=\"elementor-tab-title-85520\"><p>Mega | Micro, t\u00fcm antrenman boyunca kaslar\u0131 sabit ve s\u00fcrekli bir gerilim alt\u0131nda tutar. Hareket s\u0131ras\u0131nda kaslar\u0131n bir saniyeli\u011fine bire rahatlamas\u0131na izin verilmez. Kas\u0131n gev\u015femesine izin verildi\u011fi anda, set etkinli\u011fini kaybeder. Yap\u0131lan \u00e7al\u0131\u015fmalar bu t\u00fcr bir antrenman\u0131n g\u00fc\u00e7 kazanmak ve kas definasyonunu artt\u0131rmak i\u00e7in \u00e7ok efektif oldu\u011funu g\u00f6stermi\u015ftir.\u00a0<\/p><p>\u00a0<\/p><p>Sabit Gerilim, daha \u00f6ncesinde \u2018Gerilim Alt\u0131nda Zaman\u2019 ad\u0131yla ifade edilen pop\u00fcler bir terimdir. Gerilim alt\u0131nda kalma s\u00fcresi g\u00fc\u00e7, kondisyon ve v\u00fcut geli\u015ftirme alanlar\u0131nda yayg\u0131n olarak kullan\u0131lan bir terimdir. K\u0131sacas\u0131, bir set s\u0131ras\u0131nda kas\u0131n ne kadar s\u00fcre gerilim alt\u0131nda oldu\u011funu, bir di\u011fer deyi\u015fle, bir kas\u0131n her bir sette a\u011f\u0131rl\u0131\u011fa kar\u015f\u0131 diren\u00e7 g\u00f6sterdi\u011fi toplam s\u00fcreyi ifade eder. Ancak Gerilim Alt\u0131nda Zaman, bize g\u00f6re setin s\u00fcresi kadar \u00f6nemli olan hareketin h\u0131z\u0131n\u0131 (Mega | Micro\u2019dan farkl\u0131 olarak) dikkate almam\u0131\u015ft\u0131r. Bir\u00e7ok antrenman metodu, tekrar say\u0131s\u0131, a\u011f\u0131rl\u0131k, zaman veya h\u0131z gibi etkenlerden sadece birine odaklar\u0131n. Oysa ki hepsi \u00e7ok \u00f6nemli fakt\u00f6rlerdir ve Mega | Micro, hepsinin bir arada m\u00fckemmel bir uyumla \u00e7al\u0131\u015ft\u0131\u011f\u0131 bir metoda sahiptir.<\/p><p>\u00a0<\/p><p>Hedef kas grubunun, set s\u0131ras\u0131nda hi\u00e7bir zaman gev\u015femesine izin verilmemesi gerekti\u011fini tekrar vurguluyoruz. E\u011fer kas\u0131n rahatlamas\u0131na bir an bile izin verirseniz, oksijen kaslara girecek ve zaman\u0131n\u0131z\u0131 bo\u015fa harcam\u0131\u015f olacaks\u0131n\u0131z. Bu y\u00fczden di\u015flerinizi biraz daha s\u0131k\u0131n ve set bitene kadar dayan\u0131n.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-85521\" class=\"elementor-tab-title\" data-tab=\"21\" role=\"button\" aria-controls=\"elementor-tab-content-85521\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"30\" viewBox=\"0 0 30 30\" fill=\"none\"><path d=\"M0 15H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><path d=\"M15 0L15 30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"30\" height=\"2\" viewBox=\"0 0 30 2\" fill=\"none\"><path d=\"M0 1H30\" stroke=\"#657386\" stroke-width=\"0.5\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Sabit gerilimin anahtarlar\u0131<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-85521\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"21\" role=\"region\" aria-labelledby=\"elementor-tab-title-85521\"><p><strong>Efektif Hareket Aral\u0131\u011f\u0131\u2019nda kal\u0131n. <\/strong>Egzersizin en kolay b\u00f6l\u00fcm\u00fcnde uzun s\u00fcreler harcamaktan ka\u00e7\u0131n\u0131n (\u00f6rne\u011fin; Lunge hareketinde yukar\u0131da kalmak). Bir hareket kolayla\u015ft\u0131k\u00e7a kaslar\u0131n\u0131za uygulanan stres de ayn\u0131 seviyede azal\u0131r.\u00a0<\/p><p>\u00a0<\/p><p><strong>Eklemleri kilitlemeyin.<\/strong> Eklemleri kilitlemek, stresi kaslardan uzakla\u015ft\u0131r\u0131r.\u00a0<\/p><p>\u00a0<\/p><p><strong>Sabit bir tempoyu s\u00fcrd\u00fcrmeye \u00e7al\u0131\u015f\u0131n.<\/strong> En az 4 saniye d\u0131\u015far\u0131, 4 saniye i\u00e7erilik bir tempo olu\u015fturun.<\/p><p>\u00a0<\/p><p><strong>Hareketin eksantrik k\u0131sm\u0131na, yani ta\u015f\u0131y\u0131c\u0131n\u0131n geri d\u00f6n\u00fc\u015f\u00fcne \u00e7ok daha fazla zaman ay\u0131r\u0131n.<\/strong> Bu, kas\u0131n\u0131z yava\u015f\u00e7a uzad\u0131\u011f\u0131 an hareketi yava\u015flatman\u0131z gerekti\u011fi anlam\u0131na gelir. Hareketi eksantrik k\u0131sm\u0131nda yava\u015flatmak, daha fazla kas\u0131n hasara u\u011framas\u0131na, bu da hasar alan kaslar\u0131n b\u00fcy\u00fcmesine neden olur.\u00a0<\/p><p>\u00a0<\/p><p><strong>Form \u00fczerine odaklan\u0131n.<\/strong> Daha uzun setler ile yorgunluk, kas formunun i\u00e7ine yerle\u015fecek ve uyum sa\u011flayacak. Bu da sizin zamanla daha da uzun setlere dayanman\u0131z\u0131 sa\u011flayacak.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ac7673f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ac7673f\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-35be919c\" data-id=\"35be919c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5284e7d2 elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-widget elementor-widget-text-editor\" data-id=\"5284e7d2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u0130stanbul&#8217;un merkezinde, Ni\u015fanta\u015f\u0131, Ma\u00e7ka&#8217;da bulunan ShapeUp&#8217;\u0131n <strong>Megaformer<\/strong> ve <strong>Microformer<\/strong> St\u00fcdyosu ile tan\u0131\u015f\u0131n, bir\u00e7o\u011funuz i\u00e7in pilates reformer veya aletli pilates olarak tan\u0131mlanan bu servis size gelece\u011fin sporunu sunuyor ve pilates ile alakas\u0131 yok. Ni\u015fanta\u015f\u0131 ba\u015fta olmak \u00fczere, \u0130stanbul&#8217;un ve D\u00fcnya&#8217;n\u0131n her yerinden gelen Megaformer ve Microformer kat\u0131l\u0131mc\u0131lar\u0131 <strong>Mega Reformer<\/strong> dersleri veya Megaformer Workout, ShapeUp Megaformer ve Microformer st\u00fcdyosunun e\u015fsiz enerjisinde ger\u00e7ekle\u015fiyor. Bireysel servis seviyesinde grup dersi sunarak, ki\u015fi limitli st\u00fcdyosunda talep etti\u011fi uygun Megareformer \u00fccretleriyle geli\u015fimin merkezinde bir servis sunuyor. Ni\u015fanta\u015f\u0131 ve Be\u015fikta\u015f ba\u015fta olmak \u00fczere \u0130stanbul&#8217;un Bebek, \u0130stinye, Levent vb. bir\u00e7ok farkl\u0131 lokasyonunun Megaformer ve Microformer servisi bulunan ShapeUp, sundu\u011fu servisi ile Megaformer ve Microformer sekt\u00f6r\u00fcne farkl\u0131 bir soluk getiriyor. Megareformer, Mega Former olarak da tan\u0131mlanan servisinde, baz\u0131lar\u0131 g\u00f6r\u00fcnt\u00fcs\u00fc Reformer&#8217;a benzedi\u011fi i\u00e7in Pilates Reformer, Aletli Pilates hatta Megaformer Pilates olarak da adland\u0131r\u0131yor, \u00f6zel Megaformer ve Microformer dersi veya bir Spor merkezi olmaktan \u00e7ok daha fazlas\u0131n\u0131 sunan ShapeUp Megaformer ve Microformer ile sundu\u011fu ders i\u00e7erikleriyle pilates kurslar\u0131nda \u00fcyeliklere gelece\u011fin sporunu tan\u0131t\u0131yor. Kiminiz i\u00e7in en yak\u0131n Pilates st\u00fcdyosunu bulmak \u00f6ncelik olsa da, Megaformer ve Microformer servisi sizin v\u00fccudunuz i\u00e7in en verimli ve efektif i\u00e7eri\u011fi sunmaktad\u0131r. \u0130stanbul&#8217;un her yerinden Megaformer ve Microformer ders \u00fccretlerini sorgulamadan, fiyatlara bakmadan paketlerini al\u0131p gelen Megareformer misafirleri bulunan ShapeUp&#8217;\u0131 durmay\u0131n siz de deneyimleyin. ShapeUp&#8217;\u0131 di\u011fer aletli pilates, reformer, pilates gruplar\u0131ndan ay\u0131ran en b\u00fcy\u00fck \u00f6zelli\u011fi ise bir \u00f6\u011frenme merkezi olmas\u0131, Ni\u015fanta\u015f\u0131 veya Be\u015fikta\u015f Megareformer veya Megaformer St\u00fcdyosu, \u00f6zel ders seviyesinde bir servis sunuyor, her ne kadar pilates ders \u00fccretleri veya paketleri sizler i\u00e7in \u00f6ncelikli fakt\u00f6r olsa da ShapeUp servislerini daha \u00e7ok \u00f6zel yoga dersi olarak yorumlan\u0131z ders \u00fccretini daha mant\u0131kl\u0131 k\u0131lacakt\u0131r. Sadece Ma\u00e7ka&#8217;da de\u011fil, \u0130stanbul&#8217;un her yerinde ve Online sundu\u011fu servisleriyle ShapeUp Yoga+ dersleri ile \u00fccretten, paket fiyatlar\u0131ndan ba\u011f\u0131ms\u0131z kaliteli servis odakl\u0131 bir i\u00e7erik sunmasa da, sundu\u011fu efektif dersleri ve uygun kurs \u00fccretleriyle herkesin maksimum verim ald\u0131\u011f\u0131 bir d\u00fczen sa\u011fl\u0131yor. ShapeUp Megaformer ve Microformer st\u00fcdyosu bir geli\u015fim merkezi. \u0130stanbul&#8217;un, Ni\u015fanta\u015f\u0131&#8217;n\u0131n ve Ma\u00e7ka&#8217;n\u0131n en nadide Reformer, Mega Reformer, Piltas dersleri veya kurslar\u0131 ile tan\u0131\u015fmak i\u00e7in, d\u00fczenli Pilates yapmaya ihtiyac\u0131n\u0131z yok ama geli\u015fim i\u00e7in Megaformer ve Microformer&#8217;a d\u00fczenli kat\u0131l\u0131ma ihtiyac\u0131n\u0131z var. Y\u0131l\u0131n her mevsimini ya\u015farken, Megaformer ve Microformer derslerimiz ile geli\u015fimi ya\u015famak istiyorsan\u0131z, siz de ShapeUp Reformer, Pilates, Megareformer ders \u00fccretlerine, \u00f6zel Megaformer ve Microformer ders \u00fccreti olarak bak\u0131p, di\u011fer pilates, Reformer veya aletli pilates grup kurs fiyatlar\u0131yla kar\u015f\u0131la\u015ft\u0131rmadan kat\u0131l\u0131n ve geli\u015fimin keyfini \u00e7\u0131kar\u0131n. Dilerseniz Online olarak, dilerseniz evinize e\u011fitmen yollayarak ula\u015fabilece\u011finiz Megaformer ve Microformer \u00f6zel derslerini sat\u0131n almak i\u00e7in her zaman ShapeUp&#8217;\u0131n Megareformer ders, kurs \u00fccretleri veya fiyatlar\u0131na eri\u015febilirsiniz. Bizlere \u0130stanbul&#8217;un en iyi Megaformer ve Microformer st\u00fcdyosu, Geli\u015fimin Merkezi Pilates, Reformer, Aletli Pilates veya Megareformer kurslar\u0131, Ni\u015fanta\u015f\u0131&#8217;n\u0131n en iyi Megaformer ve Microformer st\u00fcdyosu, en g\u00fczel Megaformer ve Microformer dersleri veya gelece\u011fin Pilates, Reformer, Aletli Pilates anlay\u0131\u015f\u0131n\u0131 sunan st\u00fcdyo diyebilirsiniz, Bizler Megaformer ve Microformer&#8217;\u0131n bir ya\u015fam tarz\u0131 haline gelmesini sa\u011flayan, deneyimli Megaformer ve Microformer e\u011fitmen kadrosu ile \u00f6zel veya grup ayr\u0131m\u0131 yapmadan y\u00fcksek kaliteli servis anlay\u0131\u015f\u0131 ile Ni\u015fanta\u015f\u0131, Ma\u00e7ka, Bebek, Levent, Be\u015fikta\u015f ile s\u0131n\u0131rl\u0131 kalmay\u0131p \u0130stanbul&#8217;\u0131n her yerinde Megaformer ve Microformer yapan, online ve evde \u00f6zel dersleri ile\u0131 Pilates, Reformer ve Aletli Pilates derslerinin herkese ula\u015fmas\u0131n\u0131 sa\u011flayan bir markay\u0131z. T\u00fcm Pilates, Reformer veya Aletli Pilates paketleri ve \u00fccretlerine websitemizden veya websitemzideki ileti\u015fim bilgilerinden bize ula\u015fabilirsiniz. ShapeUp Megaformer ve Microformer dersleri sizleri her zaman daha ileri ta\u015f\u0131mak i\u00e7in size en yak\u0131n lokasyonda. <\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Lagree Fitness Metodu Lagree Fitness Metodu, her egzersizde birden fazla kas grubunu hedef alan hareketlerden olu\u015fan bir antrenman sistemidir. Bu \u00f6zel antrenman sistemi, yava\u015f ve kontroll\u00fc hareketlere odaklan\u0131rken; kaslar\u0131n\u0131z\u0131 uzun s\u00fcre aktif tutmay\u0131 hedefler. ShapeUp derslerinin alaca\u011f\u0131n\u0131z verimin en \u00fcst d\u00fczeyde olmas\u0131n\u0131n nedenlerinden biri de budur. Antrenman Sistemi Hakk\u0131nda Her \u015eey Pilates de\u011fil. \u00d6nemle belirtmeliyiz [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":1173,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-8845","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Megaformer - ShapeUp Istanbul Shape Your Life Up<\/title>\n<meta name=\"description\" content=\"Megaformers, method provides high intensity on muscles, low (almost no) impact on joints workout, that brings you the most effective and safest results.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shapeupistanbul.com\/tr\/shapeup-servisler\/the-method\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Megaformer - 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