{"id":28717,"date":"2026-10-02T11:03:09","date_gmt":"2026-10-02T09:03:09","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28717"},"modified":"2026-10-17T22:32:15","modified_gmt":"2026-10-17T20:32:15","slug":"bodyweightfitness-onerilen-antrenman-programi","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/bodyweightfitness-onerilen-antrenman-programi\/","title":{"rendered":"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131"},"content":{"rendered":"

r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131, haftada \u00fc\u00e7 g\u00fcn t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n bir kalistenik antrenman plan\u0131d\u0131r. Her egzersizde a\u011f\u0131rl\u0131k plakas\u0131 eklemek yerine, seviyene uygun bir hareket varyasyonu se\u00e7er ve geli\u015ftik\u00e7e daha zor bir varyasyona ge\u00e7ersin. Kuvvet egzersizleri ikili gruplar h\u00e2linde yap\u0131l\u0131r; ard\u0131ndan g\u00f6vde kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran \u00fc\u00e7l\u00fc bir grup gelir.<\/p>\n

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

Plan, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla planl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmak isteyen ve \u00e7ekme hareketleri, k\u00fcrek \u00e7eki\u015fi ve dip varyasyonlar\u0131 i\u00e7in gereken ekipman\u0131 temin edebilen yeni ba\u015flayanlara uygundur. Ekipmans\u0131z, yaln\u0131zca yerde yap\u0131lan bir antrenman de\u011fildir. Kaynak programa g\u00f6re, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla yap\u0131lan hareketlerin daha zor varyasyonlar\u0131 art\u0131k ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamad\u0131\u011f\u0131nda alt v\u00fccut i\u00e7in halterle de \u00e7al\u0131\u015fabilirsin.<\/p>\n

Antrenman takvimi ve d\u00fczeni<\/span><\/h2>\n

Bu \u00f6rnek alt v\u00fccut i\u00e7in barbell se\u00e7ene\u011fini kullan\u0131r: squat; pazartesi\/cuma Romen deadlift, \u00e7ar\u015famba klasik deadlift. Barfiksi squat ile, dipsi hip hinge ile, row hareketini \u015f\u0131nav ile e\u015fle\u015ftir. Kar\u0131n tekerle\u011fi, Pallof press ve ters hiperekstansiyonla bitir. Ard\u0131\u015f\u0131k olmayan \u00fc\u00e7 g\u00fcnde \u00e7al\u0131\u015f. Bunlar belirli ilerleme se\u00e7enekleridir; daha kolay \u00e7e\u015fitler hareketleri ve kas da\u011f\u0131l\u0131m\u0131n\u0131 de\u011fi\u015ftirir.<\/p>\n

Pazartesi<\/span><\/h3>\n
\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
Barfiks<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Halterle squat<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Dips<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Romanian deadlift<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Ters row<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
\u015e\u0131nav<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Kar\u0131n tekerle\u011fiyle rollout<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda Pallof presi<\/a><\/td>\n3<\/td>\n8\u201312 her taraf<\/td>\n<\/tr>\n
Ters hiperekstansiyon<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u00c7ar\u015famba<\/span><\/h3>\n
\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
Barfiks<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Halterle squat<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Dips<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Deadlift<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Ters row<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
\u015e\u0131nav<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Kar\u0131n tekerle\u011fiyle rollout<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda Pallof presi<\/a><\/td>\n3<\/td>\n8\u201312 her taraf<\/td>\n<\/tr>\n
Ters hiperekstansiyon<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Cuma<\/span><\/h3>\n
\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
Barfiks<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Halterle squat<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Dips<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Romanian deadlift<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Ters row<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
\u015e\u0131nav<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Kar\u0131n tekerle\u011fiyle rollout<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda Pallof presi<\/a><\/td>\n3<\/td>\n8\u201312 her taraf<\/td>\n<\/tr>\n
Ters hiperekstansiyon<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

\u00dc\u00e7 set boyunca be\u015f ila sekiz tekrar\u0131 d\u00fczg\u00fcn yapabilece\u011fin bir varyasyon se\u00e7. 3 \u00d7 8\u2019i tamamlad\u0131\u011f\u0131nda bir sonraki zorluk basama\u011f\u0131na ge\u00e7 ve yeniden yakla\u015f\u0131k 3 \u00d7 5\u2019ten ba\u015fla. Sabit pozisyonda kalmay\u0131 gerektiren ilgili varyasyonlar i\u00e7in kaynakta 10\u201330 saniye belirtilir. Her hareketin a\u015famal\u0131 varyasyonlar\u0131ndan sana uygun olan birini \u00f6\u011fren; listelenen t\u00fcm varyasyonlar\u0131 tek bir antrenmanda yapma.<\/p>\n

Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n

Bir anlat\u0131sal derleme, diren\u00e7 antrenmanlar\u0131nda zaman\u0131 daha verimli kullanmak i\u00e7in egzersizleri e\u015fle\u015ftirmeyi ele al\u0131r. Bu, ikili gruplar\u0131n pratik kullan\u0131m\u0131n\u0131 destekler; ancak programdaki seanslar\u0131n ger\u00e7ek s\u00fcresi yine de dinlenme aralar\u0131na, egzersizler aras\u0131ndaki ge\u00e7i\u015flere ve ekipman\u0131na ba\u011fl\u0131d\u0131r. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir meta-analizde, anl\u0131k kas t\u00fckeni\u015fine ula\u015fman\u0131n kas b\u00fcy\u00fcmesi a\u00e7\u0131s\u0131ndan belirgin bir avantaj\u0131 bulunmad\u0131. Sonraki setler i\u00e7in g\u00fcc\u00fcn\u00fcn bir k\u0131sm\u0131n\u0131 saklamak, program\u0131n kontroll\u00fc bi\u00e7imde ve sonraki setlerde de s\u00fcrd\u00fcrebilece\u011fin \u015fekilde \u00e7al\u0131\u015fmaya verdi\u011fi \u00f6nemle uyumludur. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu \u00e7al\u0131\u015fmalar antrenman ilkelerini ve uygulama \u00f6nerilerini inceler. r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131\u2019n\u0131n iyi tasarlanm\u0131\u015f di\u011fer programlardan \u00fcst\u00fcn oldu\u011funu ortaya koymaz.<\/p>\n

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

Bu plan, eski 2017 s\u00fcr\u00fcm\u00fc yerine, \u00fc\u00e7 ikili kuvvet egzersizi grubu ve bir \u00fc\u00e7l\u00fc g\u00f6vde egzersizi grubu i\u00e7eren g\u00fcncel topluluk program\u0131n\u0131 izler. r\/Bodyweightfitness: program\u0131n kayna\u011f\u0131<\/a>.<\/p>\n","protected":false},"featured_media":28557,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[9019,9033,9073,8815,9724,9265,9097,9426,8656,7683,9121],"popularity":9,"tf_plan_scope":"\u00dc\u00e7 g\u00fcnl\u00fck \u00f6rnek hafta","tf_plan_notes":"Bu \u00f6rnek alt v\u00fccut i\u00e7in barbell se\u00e7ene\u011fini kullan\u0131r: squat; pazartesi\/cuma Romen deadlift, \u00e7ar\u015famba klasik deadlift. Barfiksi squat ile, dipsi hip hinge ile, row hareketini \u015f\u0131nav ile e\u015fle\u015ftir. Kar\u0131n tekerle\u011fi, Pallof press ve ters hiperekstansiyonla bitir. Ard\u0131\u015f\u0131k olmayan \u00fc\u00e7 g\u00fcnde \u00e7al\u0131\u015f. Bunlar belirli ilerleme se\u00e7enekleridir; daha kolay \u00e7e\u015fitler hareketleri ve kas da\u011f\u0131l\u0131m\u0131n\u0131 de\u011fi\u015ftirir.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Pazartesi","session_exercises":[{"exercise_post":9019,"exercise_label":"Barfiks","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 tekrar","is_optional":false},{"exercise_post":9097,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":8815,"exercise_label":"Dips","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 tekrar","is_optional":false},{"exercise_post":9426,"exercise_label":"Romanian deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"8 tekrar","is_optional":false},{"exercise_post":9724,"exercise_label":"Ters row","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 tekrar","is_optional":false},{"exercise_post":9265,"exercise_label":"\u015e\u0131nav","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 tekrar","is_optional":false},{"exercise_post":8656,"exercise_label":"Kar\u0131n tekerle\u011fiyle rollout","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":7683,"exercise_label":"Kabloda Pallof presi","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 8\u201312 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ters hiperekstansiyon","fallback_muscle_groups":["back","glutes","hamstrings"],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"\u00c7ar\u015famba","session_exercises":[{"exercise_post":9019,"exercise_label":"Barfiks","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 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tekrar","is_optional":false},{"exercise_post":9724,"exercise_label":"Ters row","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 tekrar","is_optional":false},{"exercise_post":9265,"exercise_label":"\u015e\u0131nav","fallback_muscle_groups":[],"working_sets":3,"prescription":"5\u20138 tekrar","is_optional":false},{"exercise_post":8656,"exercise_label":"Kar\u0131n tekerle\u011fiyle rollout","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":7683,"exercise_label":"Kabloda Pallof presi","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 8\u201312 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ters hiperekstansiyon","fallback_muscle_groups":["back","glutes","hamstrings"],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false}]}]},"yoast_head":"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131 » 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\/bodyweightfitness-onerilen-antrenman-programi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131\" \/>\n<meta property=\"og:description\" content=\"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131, haftada \u00fc\u00e7 g\u00fcn t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n bir kalistenik antrenman plan\u0131d\u0131r. Her egzersizde a\u011f\u0131rl\u0131k plakas\u0131 eklemek yerine, seviyene uygun bir hareket varyasyonu se\u00e7er ve geli\u015ftik\u00e7e daha zor bir varyasyona ge\u00e7ersin. Kuvvet egzersizleri ikili gruplar h\u00e2linde yap\u0131l\u0131r; ard\u0131ndan g\u00f6vde kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran \u00fc\u00e7l\u00fc bir grup gelir. Bu plan kimler i\u00e7in uygun? Plan, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla planl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmak isteyen ve \u00e7ekme hareketleri, k\u00fcrek \u00e7eki\u015fi ve dip varyasyonlar\u0131 i\u00e7in gereken […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/bodyweightfitness-onerilen-antrenman-programi\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:32:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/bodyweightfitness-recommended-routine-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":"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131 » 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\/bodyweightfitness-onerilen-antrenman-programi\/","og_locale":"tr_TR","og_type":"article","og_title":"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131","og_description":"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131, haftada \u00fc\u00e7 g\u00fcn t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n bir kalistenik antrenman plan\u0131d\u0131r. Her egzersizde a\u011f\u0131rl\u0131k plakas\u0131 eklemek yerine, seviyene uygun bir hareket varyasyonu se\u00e7er ve geli\u015ftik\u00e7e daha zor bir varyasyona ge\u00e7ersin. Kuvvet egzersizleri ikili gruplar h\u00e2linde yap\u0131l\u0131r; ard\u0131ndan g\u00f6vde kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran \u00fc\u00e7l\u00fc bir grup gelir. Bu plan kimler i\u00e7in uygun? Plan, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla planl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmak isteyen ve \u00e7ekme hareketleri, k\u00fcrek \u00e7eki\u015fi ve dip varyasyonlar\u0131 i\u00e7in gereken […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/bodyweightfitness-onerilen-antrenman-programi\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T20:32:15+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/bodyweightfitness-recommended-routine-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\/bodyweightfitness-onerilen-antrenman-programi\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/bodyweightfitness-onerilen-antrenman-programi\/","name":"r\/Bodyweightfitness \u00d6nerilen Antrenman Program\u0131 » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T09:03:09+00:00","dateModified":"2026-10-17T20:32:15+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/bodyweightfitness-onerilen-antrenman-programi\/"]}]},{"@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\/28717"}],"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\/9121"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7683"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8656"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9426"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9097"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9265"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9724"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8815"},{"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\/9033"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9019"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/28557"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28717"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}