{"id":5481,"date":"2026-09-08T10:56:44","date_gmt":"2026-09-08T08:56:44","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5481"},"modified":"2026-10-17T22:26:19","modified_gmt":"2026-10-17T20:26:19","slug":"tum-vucut-antrenmani","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/tum-vucut-antrenmani\/","title":{"rendered":"T\u00fcm v\u00fccut antrenman\u0131"},"content":{"rendered":"<p>T\u00fcm v\u00fccut antrenman\u0131, kuvvet antrenman\u0131na ba\u015flamak i\u00e7in pratik bir se\u00e7enek olabilir. Her seansta ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n, onlar\u0131 farkl\u0131 g\u00fcnlere ay\u0131rmak zorunda kalmazs\u0131n.<\/p>\n<p>Ba\u015flang\u0131\u00e7ta hareketlere al\u0131\u015ft\u0131k\u00e7a ve d\u00fczenli antrenman yapt\u0131k\u00e7a kuvvetinin artt\u0131\u011f\u0131n\u0131 fark edebilirsin. Buna bazen \u201cba\u015flang\u0131\u00e7 avantaj\u0131\u201d denir. Bile\u015fik egzersizlere a\u011f\u0131rl\u0131k vermek, nispeten sade bir hareket se\u00e7imiyle birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar. Ancak bu, b\u00fct\u00fcn kaslar\u0131n\u0131n ayn\u0131 \u00f6l\u00e7\u00fcde geli\u015fece\u011fini garanti etmez.<\/p>\n<p>Ayr\u0131ca t\u00fcm v\u00fccut program\u0131n\u0131 tekrarlamak, temel hareketleri d\u00fczg\u00fcn \u00f6\u011frenmen i\u00e7in f\u0131rsat yarat\u0131r. Deneyimin artt\u0131\u011f\u0131nda da bu egzersizlerin bir\u00e7o\u011fu program\u0131nda yer almaya devam edebilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Temel_bilgiler\">Temel bilgiler<\/span><\/h2>\n<p>T\u00fcm v\u00fccut program\u0131n\u0131 d\u00fczenlerken seanslar aras\u0131nda toparlanmak i\u00e7in zaman b\u0131rak. Buradaki \u00f6rnekte, ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n iki antrenman aras\u0131nda birka\u00e7 g\u00fcn bulunur.<\/p>\n<p>Program\u0131 haftada iki kez, \u00f6rne\u011fin \u00e7ar\u015famba ve cumartesi g\u00fcnleri uygulayabilirsin. Bu s\u0131kl\u0131k, \u00f6rnek program\u0131 d\u00fczenlemenin bir yoludur; t\u00fcm v\u00fccut antrenmanlar\u0131 i\u00e7in genel bir \u00fcst s\u0131n\u0131r de\u011fildir. Yeni ba\u015fl\u0131yorsan veya zaman ay\u0131rmakta ve d\u00fczenli \u00e7al\u0131\u015fmakta zorlan\u0131yorsan, haftada bir seans bir ba\u015flang\u0131\u00e7 ad\u0131m\u0131 olabilir.<\/p>\n<p>B\u00f6l\u00fcnm\u00fc\u015f programlarda ise kas gruplar\u0131n\u0131 ya da egzersizleri farkl\u0131 seanslara da\u011f\u0131t\u0131rs\u0131n. Haftan\u0131n daha fazla g\u00fcn\u00fc antrenman yapmak ve toplam \u00e7al\u0131\u015fmay\u0131 b\u00f6l\u00fc\u015ft\u00fcrmek istiyorsan bu d\u00fczen sana uygun gelebilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ornek_program\">\u00d6rnek program<\/span><\/h2>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Egzersiz<\/td>\n<td>Ana kas grubu<\/td>\n<td>Set<\/td>\n<td>Tekrar<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/squat\/\">Squat<\/a><\/td>\n<td>Uyluk<\/td>\n<td>3<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/bench-press\/\">Bench press<\/a><\/td>\n<td>G\u00f6\u011f\u00fcs<\/td>\n<td>3<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/deadlift\/\">Deadlift<\/a><\/td>\n<td>Bel<\/td>\n<td>3<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/barfiks\/\">Barfiks<\/a><\/td>\n<td>\u00dcst s\u0131rt<\/td>\n<td>3<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/kabloda-triceps-asagi-itis\/\">Kabloda triseps iti\u015f<\/a> (iste\u011fe ba\u011fl\u0131)<\/td>\n<td>Triseps<\/td>\n<td>2<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/biceps-curl\/\">Damb\u0131lla biseps curl<\/a> (iste\u011fe ba\u011fl\u0131)<\/td>\n<td>Biseps<\/td>\n<td>2<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/ayakta-halterle-baldir-kaldirma\/\">Ayakta barbell calf raise<\/a> (iste\u011fe ba\u011fl\u0131)<\/td>\n<td>Bald\u0131r<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/mekik\/\">Mekik<\/a> (iste\u011fe ba\u011fl\u0131)<\/td>\n<td>Kar\u0131n<\/td>\n<td>2<\/td>\n<td>10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"margin-top: 30px;\">\u0130ste\u011fe ba\u011fl\u0131 d\u00f6rt egzersiz, triseps, biseps, bald\u0131r ve kar\u0131n kaslar\u0131 i\u00e7in ek \u00e7al\u0131\u015fma sa\u011flar. Ba\u015flang\u0131\u00e7tan itibaren hepsini eklemek zorunda de\u011filsin. Hedeflerine ve zaten yapt\u0131\u011f\u0131n \u00e7al\u0131\u015fmaya g\u00f6re se\u00e7im yap. Bir kas\u0131n bile\u015fik bir egzersize kat\u0131lmas\u0131, b\u00fct\u00fcn kaslar\u0131n ayn\u0131 antrenman uyaran\u0131n\u0131 ald\u0131\u011f\u0131 anlam\u0131na gelmez.<\/p>\n","protected":false},"featured_media":5482,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[9073,8536,9121,9019,9652,8745,9835,9589],"popularity":"","tf_plan_scope":"G\u00f6sterilen \u00f6rnek seanslar","tf_plan_notes":"Listelenen her seans bir kez say\u0131l\u0131r. Sonu\u00e7 bu \u00f6rnek antrenmanlar\u0131 g\u00f6sterir; s\u0131kl\u0131k ve ilerleme makalede a\u00e7\u0131klan\u0131r.","tf_plan_sessions":[{"session_key":"session-1","session_name":"\u00d6rnek program","session_exercises":[{"exercise_post":1808,"exercise_label":"Squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1802,"exercise_label":"Barfiks","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps iti\u015f (iste\u011fe ba\u011fl\u0131)","fallback_muscle_groups":[],"working_sets":2,"prescription":"10 tekrar","is_optional":true},{"exercise_post":1765,"exercise_label":"Damb\u0131lla biseps curl (iste\u011fe ba\u011fl\u0131)","fallback_muscle_groups":[],"working_sets":2,"prescription":"10 tekrar","is_optional":true},{"exercise_post":1974,"exercise_label":"Ayakta barbell calf raise (iste\u011fe ba\u011fl\u0131)","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 tekrar","is_optional":true},{"exercise_post":1936,"exercise_label":"Mekik (iste\u011fe ba\u011fl\u0131)","fallback_muscle_groups":[],"working_sets":2,"prescription":"10 tekrar","is_optional":true}]}]},"yoast_head":"<title>T\u00fcm v\u00fccut antrenman\u0131 &raquo; 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\/tum-vucut-antrenmani\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u00fcm v\u00fccut antrenman\u0131\" \/>\n<meta property=\"og:description\" content=\"T\u00fcm v\u00fccut antrenman\u0131, kuvvet antrenman\u0131na ba\u015flamak i\u00e7in pratik bir se\u00e7enek olabilir. Her seansta ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n, onlar\u0131 farkl\u0131 g\u00fcnlere ay\u0131rmak zorunda kalmazs\u0131n. Ba\u015flang\u0131\u00e7ta hareketlere al\u0131\u015ft\u0131k\u00e7a ve d\u00fczenli antrenman yapt\u0131k\u00e7a kuvvetinin artt\u0131\u011f\u0131n\u0131 fark edebilirsin. Buna bazen \u201cba\u015flang\u0131\u00e7 avantaj\u0131\u201d denir. Bile\u015fik egzersizlere a\u011f\u0131rl\u0131k vermek, nispeten sade bir hareket se\u00e7imiyle birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar. Ancak bu, b\u00fct\u00fcn kaslar\u0131n\u0131n ayn\u0131 \u00f6l\u00e7\u00fcde geli\u015fece\u011fini garanti etmez. 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Her seansta ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n, onlar\u0131 farkl\u0131 g\u00fcnlere ay\u0131rmak zorunda kalmazs\u0131n. Ba\u015flang\u0131\u00e7ta hareketlere al\u0131\u015ft\u0131k\u00e7a ve d\u00fczenli antrenman yapt\u0131k\u00e7a kuvvetinin artt\u0131\u011f\u0131n\u0131 fark edebilirsin. Buna bazen \u201cba\u015flang\u0131\u00e7 avantaj\u0131\u201d denir. Bile\u015fik egzersizlere a\u011f\u0131rl\u0131k vermek, nispeten sade bir hareket se\u00e7imiyle birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar. Ancak bu, b\u00fct\u00fcn kaslar\u0131n\u0131n ayn\u0131 \u00f6l\u00e7\u00fcde geli\u015fece\u011fini garanti etmez. 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