{"id":23692,"date":"2021-11-01T08:40:00","date_gmt":"2021-11-01T08:40:00","guid":{"rendered":"https:\/\/haberglobal.com.tr\/spor\/agirlik-kaldirmanin-felsefesi-bagimsizlik-ustalik-aidiyet-141289"},"modified":"2021-11-01T08:40:00","modified_gmt":"2021-11-01T08:40:00","slug":"agirlik-kaldirmanin-felsefesi-bagimsizlik-ustalik-aidiyet-%f0%9f%92%aa","status":"publish","type":"post","link":"https:\/\/istanbulchannel.net\/index.php\/2021\/11\/01\/agirlik-kaldirmanin-felsefesi-bagimsizlik-ustalik-aidiyet-%f0%9f%92%aa\/","title":{"rendered":"A\u011f\u0131rl\u0131k kald\u0131rman\u0131n felsefesi: Ba\u011f\u0131ms\u0131zl\u0131k, ustal\u0131k, aidiyet \ud83d\udcaa"},"content":{"rendered":"

<\/p>\n

Kilo vermek isteyen insanlar\u0131n uygulad\u0131\u011f\u0131 y\u00f6ntem genellikle basittir: Diyet ve egzersiz. \u00c7o\u011fu insan i\u00e7in bundan daha etkili bir kilo verme y\u00f6ntemi yok. Kilo veren insanlar kas kayb\u0131 ya\u015famamak i\u00e7in de a\u011f\u0131rl\u0131k kald\u0131rma y\u00f6ntemini tercih edebilirler. Baz\u0131 insanlar ise a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 gereksiz bulur, bu yorucu ve rutin olarak kabul edilebilecek i\u015flemi tekrar tekrar yapmaktan ho\u015flanmazlar.<\/p>\n

A\u011f\u0131rl\u0131k kald\u0131rmay\u0131 al\u0131\u015fkanl\u0131k haline getirmi\u015f olanlar ise bunun faydalar\u0131n\u0131 s\u0131kl\u0131kla etraftakiler ile payla\u015f\u0131r. V\u00fccuttaki t\u00fcm kaslar\u0131 \u00e7al\u0131\u015ft\u0131ran a\u011f\u0131rl\u0131k kald\u0131rma y\u00f6ntemlerinin kollara ve bacaklara ne kadar iyi geldi\u011fini aktar\u0131rlar.<\/p>\n

A\u011f\u0131rl\u0131k kald\u0131rmak kimileri i\u00e7in ho\u015f bir fiziksel g\u00f6r\u00fcnt\u00fcn\u00fcn yan\u0131nda kas kazan\u0131m\u0131na yard\u0131mc\u0131 olur ve fiziksel g\u00fcc\u00fc art\u0131r\u0131r. Ayn\u0131 zamanda, metabolik ve kardiyovask\u00fcler sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan da olumludur.<\/p>\n

V\u00fccut geli\u015ftirme sporuyla \u00f6zde\u015fle\u015fen bir isim Ronnie Coleman. T\u00fcrkiye’yi de ziyaret eden Coleman’\u0131n pek \u00e7ok Mr. Olympia \u00f6d\u00fcl\u00fc var. Foto\u011fraf: Shutterstock<\/figcaption><\/figure>\n

‘SONU YOK’ PS\u0130KOLOJ\u0130S\u0130<\/strong><\/h3>\n

A\u011f\u0131rl\u0131k kald\u0131rma, insanlar\u0131 depresyon ve endi\u015fe gibi duygulardan uzakla\u015ft\u0131r\u0131p daha zinde olmalar\u0131n\u0131 sa\u011flayabilir. \u00c7o\u011fu insan bir sonu olmad\u0131\u011f\u0131 i\u00e7in a\u011f\u0131rl\u0131k kald\u0131rmak istemiyor ve \u015f\u00f6yle d\u00fc\u015f\u00fcn\u00fcyorlar: Belirli bir s\u00fcre ko\u015farsam terler ve kilo veririm ama a\u011f\u0131rl\u0131k kald\u0131rman\u0131n sonu yok.<\/em><\/p>\n

Filozof Matthew Crawford modern zamanlarda insanlar\u0131n \u00f6l\u00e7\u00fcmleyemedikleri ba\u015far\u0131lar\u0131n pe\u015finde ko\u015fmad\u0131klar\u0131n\u0131 s\u00f6yler. \u00d6rne\u011fin i\u015f yerinde iyi ba\u015far\u0131lm\u0131\u015f bir i\u015f \u00e7o\u011fu zaman, ofis politikalar\u0131 ve patronunuzun sizi olumlamas\u0131 gibi duygular ile \u00f6l\u00e7\u00fcl\u00fcr.<\/p>\n

A\u011f\u0131rl\u0131k kald\u0131rma odas\u0131nda ise sadece siz ve a\u011f\u0131rl\u0131klar vard\u0131r. A\u011f\u0131rl\u0131\u011f\u0131 ya kald\u0131r\u0131rs\u0131n\u0131z ya kald\u0131rmazs\u0131n\u0131z. E\u011fer kald\u0131rabilirsenez harika. Kald\u0131ramazsan\u0131z biraz daha \u00e7al\u0131\u015f\u0131p tekrar o a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131na girersiniz. (Tabii bunu yapman\u0131za engel herhangi ba\u015fka bir sa\u011fl\u0131k sorununuz yoksa)<\/em> Bazen idman\u0131n\u0131z iyi ge\u00e7er, bazen k\u00f6t\u00fc. \u0130yi ge\u00e7en bir idman sonras\u0131 bu d\u00fcnyada somut olarak bir \u015fey ba\u015fard\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcrs\u00fcn\u00fcz.<\/p>\n

S\u00fcre\u00e7 her zaman ilerleme \u015feklinde ge\u00e7meyebilir. Sab\u0131r ve d\u00fczenli olarak \u00e7al\u0131\u015fmak bu i\u015fte ba\u015far\u0131n\u0131n anahtar\u0131. E\u011fer kendinizi \u00e7ok zorlarsan\u0131z, sakatlan\u0131rs\u0131n\u0131z. \u0130ster istemez v\u00fccudunuzun geli\u015fmeyi b\u0131rakt\u0131\u011f\u0131 d\u00f6nemler olacakt\u0131r (plato). Bu d\u00f6nemleri iyi d\u00fc\u015f\u00fcnmelisiniz. H\u0131zl\u0131 sonu\u00e7 alman\u0131n neredeyse kutsal kabul edildi\u011fi bir \u00e7a\u011fda plato d\u00f6nemlerinde zorlanabilirsiniz.<\/p>\n

Alt v\u00fccut \u00e7al\u0131\u015fmak i\u00e7in tercih edilen bir hareket: Squat. Foto\u011fraf: Shutterstock<\/figcaption><\/figure>\n

PLATO EVRES\u0130NDE BIRAKMAYIN<\/strong><\/h3>\n

Kendinizi plato evresinde hissetti\u011finiz bu d\u00f6nemi bir Araf olarak tan\u0131mlayabilirsiniz. Bu sadece a\u011f\u0131rl\u0131k kald\u0131rmada de\u011fil, yaz\u0131 yazma, meditasyon ve evlilik gibi farkl\u0131 disiplinler ve alanlar i\u00e7in de ge\u00e7erli. Bu noktada ge\u00e7irdi\u011finiz alan sonras\u0131 \u00e7ok daha iyi bir yere varabilirsiniz. Fakat plato evresinde herhangi bir s\u00fcreci b\u0131rak\u0131rsan\u0131z geli\u015fmenizi engellersiniz.<\/p>\n

Kaslar\u0131 geli\u015ftirmenin en efektif yolu, kas gruplar\u0131 \u00fczerinde belli bir bask\u0131 uygulay\u0131p bu bask\u0131dan sonra kaslar\u0131n dinlenmesine izin vermektir. Yani bask\u0131 ve dinlenme aras\u0131ndaki ili\u015fkiyi iyi kurmal\u0131s\u0131n\u0131z. Fazla a\u011f\u0131rl\u0131k kald\u0131r\u0131p, yeteri kadar dinlenmezseniz sonu\u00e7 rahats\u0131zl\u0131k, sakatl\u0131k veya t\u00fckenmek olacakt\u0131r. \u00c7ok fazla dinlenir, yeteri kadar a\u011f\u0131rl\u0131k kald\u0131rmazsan\u0131z, idman yapmaya kar\u015f\u0131 g\u00f6n\u00fcls\u00fcz olur veya dura\u011fan bir d\u00f6neme girersiniz.<\/p>\n

\u00d6n kol b\u00f6lgesini \u00e7al\u0131\u015ft\u0131ran bir ki\u015fi Z bar ile idman yap\u0131yor. Foto\u011fraf: Shutterstock<\/figcaption><\/figure>\n

Baz\u0131 insanlar\u0131n a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 s\u0131k\u0131c\u0131 bulmas\u0131 anla\u015f\u0131labilir. Ayn\u0131 ekipmanlar, ayn\u0131 insanlar ve ayn\u0131 siz bir spor salonunun i\u00e7inde dakikalar ge\u00e7iriyorsunuz. Fakat ara\u015ft\u0131rmalar g\u00f6sterdi ki a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 al\u0131\u015fkanl\u0131k haline getiren bireyler spor salonlar\u0131nda \u015fu \u00fc\u00e7 duyguyu hissediyor.<\/p>\n

\ud83d\udcccBa\u011f\u0131ms\u0131zl\u0131k: Kendini ba\u011f\u0131ms\u0131z hissetme ve diledi\u011fin gibi hareket.<\/p>\n

\ud83d\udcccUstal\u0131k: Ba\u015far\u0131 yolunda oldu\u011funu hissetme<\/p>\n

\ud83d\udcccAidiyet: Bir toplulu\u011fun veya gelene\u011fin par\u00e7as\u0131 olma.<\/p>\n

Yukar\u0131daki derlemede yer alan yorum ve bilgilerin b\u00fcy\u00fck bir b\u00f6l\u00fcm\u00fc The New York Times’ta Brad Stulberg imzas\u0131 ile yay\u0131mlanan ‘The Zen of Weight Lifting’ isim makaleden al\u0131nm\u0131\u015ft\u0131r.<\/strong><\/p>\n

Kaynak: Web \u00d6zel<\/p>\n","protected":false},"excerpt":{"rendered":"

Baz\u0131lar\u0131 a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 zaman kayb\u0131 olarak g\u00f6r\u00fcrken, bu al\u0131\u015fkanl\u0131\u011fa sahip olanlar i\u00e7in b\u0131rakmak m\u00fcmk\u00fcn de\u011fil. …<\/p>\n","protected":false},"author":2,"featured_media":23693,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-23692","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor"],"_links":{"self":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/posts\/23692","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/comments?post=23692"}],"version-history":[{"count":0,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/posts\/23692\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/media\/23693"}],"wp:attachment":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/media?parent=23692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/categories?post=23692"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/tags?post=23692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}