{"id":28699,"date":"2026-10-02T10:26:06","date_gmt":"2026-10-02T08:26:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28699"},"modified":"2026-10-18T04:55:33","modified_gmt":"2026-10-18T02:55:33","slug":"strong-curves-bootyful-beginnings","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/","title":{"rendered":"Strong Curves: Bootyful Beginnings"},"content":{"rendered":"

Strong Curves: Bootyful Beginnings, Bret Contreras ve Kellie Davis\u2019in kitab\u0131ndaki on iki haftal\u0131k ba\u015flang\u0131\u00e7 program\u0131d\u0131r. T\u00fcm v\u00fccut \u00e7al\u0131\u015fmas\u0131n\u0131 kal\u00e7a oda\u011f\u0131yla birle\u015ftirir. A\u015fa\u011f\u0131daki \u00f6rnekler \u00f6zg\u00fcn antrenman kay\u0131tlar\u0131n\u0131n 1\u20134. haftalar\u0131na aittir.<\/p>\n

Bu plan kimler i\u00e7in uygun?<\/span><\/h2>\n

Kal\u00e7alar\u0131n\u0131 \u00fcst v\u00fccut ve g\u00f6vdeyle birlikte \u00e7al\u0131\u015ft\u0131rmak isteyen yeni ba\u015flayanlara uygundur. \u0130lk d\u00f6nem v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 hareketlerini damb\u0131l, bar, sehpa ve kablo istasyonuyla birle\u015ftirir. Bulundu\u011fun d\u00f6nem i\u00e7in belirtilen hareket \u00e7e\u015fidini kullan.<\/p>\n

Antrenman takvimi ve yap\u0131s\u0131<\/span><\/h2>\n

Bunlar \u00f6zg\u00fcn 1\u20134. hafta kay\u0131tlar\u0131ndaki eksiksiz A, B ve C seanslar\u0131d\u0131r. \u0130lk iki hareketi d\u00f6n\u00fc\u015f\u00fcml\u00fc, ard\u0131ndan sonraki iki hareketi d\u00f6n\u00fc\u015f\u00fcml\u00fc yap; kalan hareketlerle bitir. Hesap her seans\u0131 bir kez sayar. Sonraki d\u00f6nemlerde hareketler ve hedefler de\u011fi\u015fir; bu g\u00f6r\u00fcn\u00fcm on iki haftan\u0131n ortalamas\u0131n\u0131 de\u011fil ba\u015flang\u0131\u00e7 d\u00f6nemini g\u00f6sterir.<\/p>\n

A<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla kal\u00e7a k\u00f6pr\u00fcs\u00fc<\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Tek kolla damb\u0131lla row<\/a><\/td>\n3<\/td>\n8\u201312 her taraf<\/td>\n<\/tr>\n
V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla box squat<\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Bench press<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Damb\u0131lla Romanian deadlift<\/a><\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Yan yatarak kal\u00e7a abd\u00fcksiyonu<\/td>\n1<\/td>\n15\u201330 her taraf<\/td>\n<\/tr>\n
Plank<\/a><\/td>\n1<\/td>\n20\u2013120 s<\/td>\n<\/tr>\n
Dizler \u00fczerinde yan plank<\/td>\n1<\/td>\n20\u201360 s her taraf<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Ayak y\u00fcksekte tek bacakla kal\u00e7a k\u00f6pr\u00fcs\u00fc<\/td>\n3<\/td>\n10\u201320 her taraf<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Step-up<\/a><\/td>\n3<\/td>\n10\u201320 her taraf<\/td>\n<\/tr>\n
Damb\u0131lla omuz presi<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
45 derecelik sehpada v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla s\u0131rt ekstansiyonu<\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
Yan yatarak clamshell<\/td>\n1<\/td>\n15\u201330 her taraf<\/td>\n<\/tr>\n
Crunch<\/a><\/td>\n1<\/td>\n15\u201330<\/td>\n<\/tr>\n
Yan crunch<\/td>\n1<\/td>\n15\u201330 her taraf<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

C<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Kal\u00e7a k\u00f6pr\u00fcs\u00fcnde yerinde ad\u0131mlama<\/a><\/td>\n3<\/td>\n60 s<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Squat<\/a><\/td>\n3<\/td>\n10\u201320<\/td>\n<\/tr>\n
E\u011fimli sehpada damb\u0131lla bench press<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla tek bacak Romen deadlift<\/td>\n3<\/td>\n10\u201320 her taraf<\/td>\n<\/tr>\n
\u00c7apraz bantla yana y\u00fcr\u00fcy\u00fc\u015f<\/td>\n1<\/td>\n10\u201320 ad\u0131m her taraf<\/td>\n<\/tr>\n
RKC plank<\/td>\n1<\/td>\n10\u201330 s<\/td>\n<\/tr>\n
Kabloda halatla yatay g\u00f6vde rotasyonu<\/td>\n1<\/td>\n10 her taraf<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u0130lerleme nas\u0131l sa\u011flan\u0131r?<\/span><\/h2>\n

Tekrarlar\u0131n\u0131 ve direnci kaydet, bulundu\u011fun d\u00f6nemin hedeflerini izle. \u00d6ng\u00f6r\u00fclen \u00e7al\u0131\u015fmay\u0131 kontroll\u00fc tamamlad\u0131\u011f\u0131nda direnci art\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 hareketlerini daha sonra eklenen a\u011f\u0131rl\u0131kl\u0131 \u00e7e\u015fitlerden ayr\u0131 tut.<\/p>\n

Bilimsel \u00e7al\u0131\u015fmalar ne s\u00f6yl\u00fcyor?<\/span><\/h2>\n

Bir doz-yan\u0131t derlemesinde, daha y\u00fcksek haftal\u0131k antrenman hacmi ile daha b\u00fcy\u00fck kazan\u0131mlar aras\u0131nda ili\u015fki bulundu; ancak ek hacmin getirisi giderek azal\u0131yordu. Bu bulgu, ekledi\u011fin her kal\u00e7a setinin sonu\u00e7lar\u0131 iyile\u015ftirece\u011fini varsaymak yerine haftan\u0131n toplam i\u015f y\u00fck\u00fcn\u00fc dikkate almay\u0131 destekliyor. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir meta-analizde t\u00fckeni\u015fe kadar \u00e7al\u0131\u015fman\u0131n kas b\u00fcy\u00fcmesi a\u00e7\u0131s\u0131ndan belirgin bir avantaj\u0131 g\u00f6r\u00fclmedi. Kal\u00e7a kaslar\u0131na a\u011f\u0131rl\u0131k vermek i\u00e7in her egzersizde veya her sette tam t\u00fckeni\u015fe ula\u015fman gerekmez. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu \u00e7al\u0131\u015fmalar antrenman ilkelerini ve uygulama \u00f6nerilerini inceliyor. Strong Curves: Bootyful Beginnings\u2019in iyi tasarlanm\u0131\u015f di\u011fer programlardan \u00fcst\u00fcn oldu\u011funu ortaya koymuyor.<\/p>\n

Program\u0131n kayna\u011f\u0131 ve s\u00fcr\u00fcm\u00fc<\/span><\/h2>\n

Tablolar \u00f6zg\u00fcn 1\u20134. hafta kay\u0131tlar\u0131ndaki A\/B\/C seanslar\u0131n\u0131n tamam\u0131n\u0131 i\u00e7erir. Bret Contreras & Kellie Davis \u2013 Strong Curves<\/a>.<\/p>\n","protected":false},"featured_media":28536,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[9917,8833,8536,9440,9229,8615,9201,9376,9397,9076,9208,8065,9073,6907,8793],"popularity":8,"tf_plan_scope":"1\u20134. haftalar: A\/B\/C seanslar\u0131","tf_plan_notes":"Bunlar \u00f6zg\u00fcn 1\u20134. hafta kay\u0131tlar\u0131ndaki eksiksiz A, B ve C seanslar\u0131d\u0131r. \u0130lk iki hareketi d\u00f6n\u00fc\u015f\u00fcml\u00fc, ard\u0131ndan sonraki iki hareketi d\u00f6n\u00fc\u015f\u00fcml\u00fc yap; kalan hareketlerle bitir. Hesap her seans\u0131 bir kez sayar. Sonraki d\u00f6nemlerde hareketler ve hedefler de\u011fi\u015fir; bu g\u00f6r\u00fcn\u00fcm on iki haftan\u0131n ortalamas\u0131n\u0131 de\u011fil ba\u015flang\u0131\u00e7 d\u00f6nemini g\u00f6sterir.","tf_plan_sessions":[{"session_key":"session-1","session_name":"A","session_exercises":[{"exercise_post":null,"exercise_label":"V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla kal\u00e7a k\u00f6pr\u00fcs\u00fc","fallback_muscle_groups":["glutes","hamstrings"],"working_sets":3,"prescription":"10\u201320 tekrar","is_optional":false},{"exercise_post":1777,"exercise_label":"Tek kolla damb\u0131lla row","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 8\u201312 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla box squat","fallback_muscle_groups":["quadriceps","glutes"],"working_sets":3,"prescription":"10\u201320 tekrar","is_optional":false},{"exercise_post":391,"exercise_label":"Bench 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rotasyonu","fallback_muscle_groups":["core"],"working_sets":1,"prescription":"her taraf i\u00e7in 10 tekrar","is_optional":false}]}]},"yoast_head":"Strong Curves: Bootyful Beginnings » Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strong Curves: Bootyful Beginnings\" \/>\n<meta property=\"og:description\" content=\"Strong Curves: Bootyful Beginnings, Bret Contreras ve Kellie Davis\u2019in kitab\u0131ndaki on iki haftal\u0131k ba\u015flang\u0131\u00e7 program\u0131d\u0131r. T\u00fcm v\u00fccut \u00e7al\u0131\u015fmas\u0131n\u0131 kal\u00e7a oda\u011f\u0131yla birle\u015ftirir. A\u015fa\u011f\u0131daki \u00f6rnekler \u00f6zg\u00fcn antrenman kay\u0131tlar\u0131n\u0131n 1\u20134. haftalar\u0131na aittir. Bu plan kimler i\u00e7in uygun? Kal\u00e7alar\u0131n\u0131 \u00fcst v\u00fccut ve g\u00f6vdeyle birlikte \u00e7al\u0131\u015ft\u0131rmak isteyen yeni ba\u015flayanlara uygundur. \u0130lk d\u00f6nem v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 hareketlerini damb\u0131l, bar, sehpa ve kablo istasyonuyla birle\u015ftirir. Bulundu\u011fun d\u00f6nem i\u00e7in belirtilen hareket \u00e7e\u015fidini kullan. Antrenman takvimi ve yap\u0131s\u0131 Bunlar \u00f6zg\u00fcn […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:55:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/strong-curves-bootyful-beginnings-varied-photo-overview.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Strong Curves: Bootyful Beginnings » Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/","og_locale":"tr_TR","og_type":"article","og_title":"Strong Curves: Bootyful Beginnings","og_description":"Strong Curves: Bootyful Beginnings, Bret Contreras ve Kellie Davis\u2019in kitab\u0131ndaki on iki haftal\u0131k ba\u015flang\u0131\u00e7 program\u0131d\u0131r. T\u00fcm v\u00fccut \u00e7al\u0131\u015fmas\u0131n\u0131 kal\u00e7a oda\u011f\u0131yla birle\u015ftirir. A\u015fa\u011f\u0131daki \u00f6rnekler \u00f6zg\u00fcn antrenman kay\u0131tlar\u0131n\u0131n 1\u20134. haftalar\u0131na aittir. Bu plan kimler i\u00e7in uygun? Kal\u00e7alar\u0131n\u0131 \u00fcst v\u00fccut ve g\u00f6vdeyle birlikte \u00e7al\u0131\u015ft\u0131rmak isteyen yeni ba\u015flayanlara uygundur. \u0130lk d\u00f6nem v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 hareketlerini damb\u0131l, bar, sehpa ve kablo istasyonuyla birle\u015ftirir. Bulundu\u011fun d\u00f6nem i\u00e7in belirtilen hareket \u00e7e\u015fidini kullan. Antrenman takvimi ve yap\u0131s\u0131 Bunlar \u00f6zg\u00fcn […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T02:55:33+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/strong-curves-bootyful-beginnings-varied-photo-overview.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/","name":"Strong Curves: Bootyful Beginnings » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T08:26:06+00:00","dateModified":"2026-10-18T02:55:33+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/strong-curves-bootyful-beginnings\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28699"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/trainingsplan"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8793"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/6907"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9073"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8065"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9208"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9076"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9397"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9376"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9201"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8615"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9229"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9440"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8536"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8833"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/28536"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28699"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}