{"id":28711,"date":"2026-10-02T10:51:11","date_gmt":"2026-10-02T08:51:11","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28711"},"modified":"2026-10-18T04:56:48","modified_gmt":"2026-10-18T02:56:48","slug":"liftoff-koltuktan-haltere","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/liftoff-koltuktan-haltere\/","title":{"rendered":"LIFTOFF: Koltuktan Haltere"},"content":{"rendered":"

LIFTOFF: Koltuktan Haltere, Casey Johnston\u2019\u0131n a\u011f\u0131rl\u0131k antrenman\u0131na ad\u0131m ad\u0131m giri\u015f program\u0131d\u0131r. Kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla yapt\u0131\u011f\u0131n hareketlerle ba\u015flar, ard\u0131ndan damb\u0131llar\u0131 devreye sokar ve daha sonra halter antrenman\u0131na ge\u00e7er. Ama\u00e7, ba\u015flang\u0131\u00e7 seviyesindeki al\u0131\u015f\u0131lm\u0131\u015f halter programlar\u0131n\u0131 g\u00f6z korkutucu ya da ilk etapta fazla zorlay\u0131c\u0131 bulan okurlar\u0131n bu ge\u00e7i\u015fini kolayla\u015ft\u0131rmakt\u0131r.<\/p>\n

Bu plan kimlere uygun?<\/span><\/h2>\n

Hi\u00e7 deneyimin yoksa ve a\u011f\u0131rl\u0131k salonunda antrenmana ge\u00e7i\u015fte rehberlik istiyorsan bu plan sana uygundur. \u0130lerledik\u00e7e ekipman ihtiyac\u0131n artar. Ba\u015flang\u0131\u00e7ta halter antrenman\u0131 i\u00e7in gereken t\u00fcm ekipmana sahip olman gerekmez, ancak sonraki a\u015fama seni halter antrenman\u0131na y\u00f6nlendirmeyi ama\u00e7lar.<\/p>\n

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

Bu, yazar\u0131n halka a\u00e7\u0131k ilk d\u00f6nem seans\u0131d\u0131r: ilk \u00fc\u00e7 hafta haftada \u00fc\u00e7 kez, setler aras\u0131nda 30 saniye dinlenerek yap\u0131l\u0131r. Press, hip hinge ve row a\u011f\u0131rl\u0131ks\u0131z hareket \u00e7al\u0131\u015fmalar\u0131d\u0131r. Set say\u0131lar\u0131 a\u011f\u0131rl\u0131k kald\u0131rman\u0131n antrenman etkisini de\u011fil hareket prati\u011finin da\u011f\u0131l\u0131m\u0131n\u0131 g\u00f6sterir. Sonraki damb\u0131l ve barbell d\u00f6nemleri yazar\u0131n kitab\u0131nda yer al\u0131r.<\/p>\n

\u0130lk d\u00f6nem: teknik \u00e7al\u0131\u015fma<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
A\u011f\u0131rl\u0131ks\u0131z omuz press<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Squat<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Eller y\u00fcksekte \u015f\u0131nav<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
A\u011f\u0131rl\u0131ks\u0131z hip hinge<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
A\u011f\u0131rl\u0131ks\u0131z row<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Programda nas\u0131l ilerlenir?<\/span><\/h2>\n

Programda s\u0131ras\u0131yla ilerle; do\u011frudan halter a\u015famas\u0131na atlama. Hareketlere ve ekipmana al\u0131\u015fmak i\u00e7in kendine zaman tan\u0131. Sonraki antrenmanlar, \u00f6nceki \u00e7al\u0131\u015fmalar\u0131na dayan\u0131r ve son a\u015famay\u0131 giri\u015f program\u0131 bittikten sonra da s\u00fcrd\u00fcrebilirsin.<\/p>\n

Pop\u00fclerlik ve kullan\u0131c\u0131 yorumlar\u0131<\/span><\/h2>\n

Yazar\u0131n internet sitesindeki se\u00e7ilmi\u015f kullan\u0131c\u0131 yorumlar\u0131, \u00f6zg\u00fcveni ve programa ba\u015flaman\u0131n g\u00f6z korkutmamas\u0131n\u0131 \u00f6ne \u00e7\u0131kar\u0131r. Bunlar sat\u0131c\u0131n\u0131n se\u00e7ti\u011fi kullan\u0131c\u0131 yorumlar\u0131d\u0131r; program\u0131 ka\u00e7 okurun tamamlad\u0131\u011f\u0131na dair ba\u011f\u0131ms\u0131z bir tahmin de\u011fildir.<\/p>\n

LIFTOFF, r\/Fitness katalo\u011funda<\/a> da \u00f6nerilir. Yeni ba\u015flayanlar\u0131n a\u011f\u0131rl\u0131k antrenman\u0131na ili\u015fkin tart\u0131\u015fmalar\u0131nda kendine yer bulmu\u015ftur.<\/p>\n

Bilim ne diyor?<\/span><\/h2>\n

Bilimsel bulgular, sa\u011fl\u0131kl\u0131 yeti\u015fkinlerde zorlu\u011fu giderek art\u0131r\u0131lan diren\u00e7 antrenman\u0131n\u0131 destekler. Bu, ba\u015f edebilece\u011fin bir d\u00fczeyde ba\u015flamayla uyumludur; LIFTOFF\u2019un belirledi\u011fi a\u015fama s\u00fcrelerinin herkes i\u00e7in ge\u00e7erli e\u015fikler oldu\u011funu g\u00f6stermez. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir anlat\u0131sal derleme, pratik ve zaman\u0131 verimli kullanan antrenman tasar\u0131m\u0131n\u0131 ele al\u0131r. Programa ba\u015flarken antrenman\u0131 ba\u015f edebilece\u011fin bir d\u00fczeyde tutmak yararl\u0131 olabilir, ancak makale bu program\u0131 veya program\u0131n \u00f6zg\u00fcven \u00fczerindeki etkisini test etmez. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu makaleler antrenman ilkelerini ve antrenman\u0131n nas\u0131l d\u00fczenlenece\u011fine ili\u015fkin \u00f6nerileri inceler. LIFTOFF: Koltuktan Haltere\u2019nin iyi tasarlanm\u0131\u015f di\u011fer programlardan daha \u00fcst\u00fcn oldu\u011funu g\u00f6stermezler.<\/p>\n

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

Program\u0131n as\u0131l kayna\u011f\u0131, Casey Johnston\u2019\u0131n \u00fccretli kitab\u0131\/kursudur. Bu sayfa, program\u0131n herkese a\u00e7\u0131k \u015fekilde anlat\u0131lan yap\u0131s\u0131na genel bir bak\u0131\u015f sunar; antrenmanlar\u0131n tamam\u0131 i\u00e7in kitaba ba\u015fvur. Casey Johnston: program\u0131n kayna\u011f\u0131<\/a>.<\/p>\n","protected":false},"featured_media":28550,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":9073,"popularity":6,"tf_plan_scope":"\u0130lk d\u00f6nem: teknik \u00e7al\u0131\u015fmas\u0131","tf_plan_notes":"Bu, yazar\u0131n halka a\u00e7\u0131k ilk d\u00f6nem seans\u0131d\u0131r: ilk \u00fc\u00e7 hafta haftada \u00fc\u00e7 kez, setler aras\u0131nda 30 saniye dinlenerek yap\u0131l\u0131r. Press, hip hinge ve row a\u011f\u0131rl\u0131ks\u0131z hareket \u00e7al\u0131\u015fmalar\u0131d\u0131r. 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Kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla yapt\u0131\u011f\u0131n hareketlerle ba\u015flar, ard\u0131ndan damb\u0131llar\u0131 devreye sokar ve daha sonra halter antrenman\u0131na ge\u00e7er. Ama\u00e7, ba\u015flang\u0131\u00e7 seviyesindeki al\u0131\u015f\u0131lm\u0131\u015f halter programlar\u0131n\u0131 g\u00f6z korkutucu ya da ilk etapta fazla zorlay\u0131c\u0131 bulan okurlar\u0131n bu ge\u00e7i\u015fini kolayla\u015ft\u0131rmakt\u0131r. Bu plan kimlere uygun? Hi\u00e7 deneyimin yoksa ve a\u011f\u0131rl\u0131k salonunda antrenmana ge\u00e7i\u015fte rehberlik istiyorsan bu plan sana uygundur. \u0130lerledik\u00e7e ekipman ihtiyac\u0131n artar. 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Kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla yapt\u0131\u011f\u0131n hareketlerle ba\u015flar, ard\u0131ndan damb\u0131llar\u0131 devreye sokar ve daha sonra halter antrenman\u0131na ge\u00e7er. Ama\u00e7, ba\u015flang\u0131\u00e7 seviyesindeki al\u0131\u015f\u0131lm\u0131\u015f halter programlar\u0131n\u0131 g\u00f6z korkutucu ya da ilk etapta fazla zorlay\u0131c\u0131 bulan okurlar\u0131n bu ge\u00e7i\u015fini kolayla\u015ft\u0131rmakt\u0131r. Bu plan kimlere uygun? Hi\u00e7 deneyimin yoksa ve a\u011f\u0131rl\u0131k salonunda antrenmana ge\u00e7i\u015fte rehberlik istiyorsan bu plan sana uygundur. \u0130lerledik\u00e7e ekipman ihtiyac\u0131n artar. 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