{"id":3223,"date":"2022-12-15T14:36:40","date_gmt":"2022-12-15T14:36:40","guid":{"rendered":"http:\/\/probodysystems.com\/?p=3223"},"modified":"2025-01-06T09:31:48","modified_gmt":"2025-01-06T09:31:48","slug":"kol-kasi-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/probodysystems.com\/en\/blog\/kol-kasi-nasil-yapilir\/","title":{"rendered":"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?"},"content":{"rendered":"<div id=\"pl-3223\"  class=\"panel-layout\" ><div id=\"pg-3223-0\"  class=\"panel-grid panel-has-style\" ><div style=\"padding: 100px 0; \" data-overlay=\"true\" data-overlay-color=\"#000000\" class=\"panel-row-style panel-row-style-for-3223-0\" ><div id=\"pgc-3223-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-3223-0-0-0\" class=\"widget_text so-panel widget widget_custom_html panel-first-child\" data-index=\"0\" ><div style=\"text-align: left;\" data-title-color=\"#443f3f\" data-headings-color=\"#443f3f\" class=\"widget_text panel-widget-style panel-widget-style-for-3223-0-0-0\" ><div class=\"textwidget custom-html-widget\"><style>\n  ul.breadcrumb {\n    padding: 10px 16px;\n    list-style: none;\n  }\n  ul.breadcrumb li {\n    display: inline;\n    font-size: 18px;\n  }\n  ul.breadcrumb li a {\n    text-decoration: none;\n  }\n  ul.breadcrumb li a:hover {\n    text-decoration: underline;\n  }\n<\/style>\n\n<div style=\"margin-bottom:20px;\">  \n  <div  itemscope=\"\" itemtype=\"http:\/\/schema.org\/BreadcrumbList\">\n    <ul class=\"breadcrumb\">\n      <li itemprop=\"itemListElement\" itemscope=\"\" itemtype=\"http:\/\/schema.org\/ListItem\">\n        <a itemprop=\"item\"  title=\"EMS\" href=\"https:\/\/probodysystems.com\/en\/ems\/\">\n          <span itemprop=\"name\">EMS<\/span>\n          <meta itemprop=\"position\" content=\"1\">\n        <\/a>\n      <\/li>\n      <li>\n\t\t\t\t\t\t\t\t<span style=\"font-size: 16px !important\">\/<\/span>\n      <\/li>\n      <li itemprop=\"itemListElement\" itemscope=\"\" itemtype=\"http:\/\/schema.org\/ListItem\"> \n        <a itemprop=\"item\" title=\"Sa\u011fl\u0131kl\u0131 Ya\u015fam Nedir?\" href=\"https:\/\/probodysystems.com\/en\/blog\/saglikli-yasam-nedir\/\">\n          <span itemprop=\"name\">Sa\u011fl\u0131kl\u0131 Ya\u015fam Nedir?<\/span>\n        <\/a>\n        <meta itemprop=\"position\" content=\"2\">\n\t\t\t<\/a>\n      <\/li>\n      <li>\n\t\t\t\t\t\t\t\t<span style=\"font-size: 16px !important\">\/<\/span>\n      <\/li>\n      <li itemprop=\"itemListElement\" itemscope=\"\" itemtype=\"http:\/\/schema.org\/ListItem\"> \n        <a itemprop=\"item\" title=\"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?\" href=\"https:\/\/probodysystems.com\/en\/blog\/kol-kasi-nasil-yapilir\/\">\n          <span itemprop=\"name\">Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?<\/span>\n        <\/a>\n        <meta itemprop=\"position\" content=\"3\">\n     <\/li>\n    <\/ul>\n  <\/div>\n<\/div><\/div><\/div><\/div><div id=\"panel-3223-0-0-1\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"1\" ><div style=\"text-align: left;\" data-title-color=\"#443f3f\" data-headings-color=\"#443f3f\" class=\"panel-widget-style panel-widget-style-for-3223-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h1 style=\"text-align: center;\"><b>Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?<\/b><\/h1>\n<p><span style=\"font-weight: 400;\">Kol kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rmak ve g\u00fc\u00e7lendirmek istiyorsan\u0131z yapabilece\u011finiz baz\u0131 kolay egzersizler var.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ek olarak, d\u00fczenli olarak yap\u0131l\u0131rsa, bu egzersizler h\u0131zl\u0131 bir \u015fekilde sonu\u00e7 verir. Bu egzersiz program\u0131 s\u0131ras\u0131nda t\u00fcm kol kaslar\u0131 (\u00f6n kollar, paz\u0131lar, trisepsler ve omuzlar) \u00e7al\u0131\u015ft\u0131r\u0131lacakt\u0131r.\u00a0<\/span><\/p>\n<p class=\"translation-block\"><span style=\"font-weight: 400;\">Bu \u00fcst v\u00fccut egzersizlerinden tam fayda sa\u011flamak i\u00e7in t\u00fcm tekrarlar\u0131 bitirmek i\u00e7in program\u0131n\u0131zda haftada \u00fc\u00e7 kez 15-20 dakika planlaman\u0131z\u0131 \u00f6neririz. <\/span><span style=\"font-weight: 400;\">\u0130\u015fte kol kaslar\u0131n\u0131z\u0131 evde s\u0131k\u0131la\u015ft\u0131rmak i\u00e7in 6 kolay egzersiz:<\/span><\/p>\n<h3><b>Dumbbell Biceps Sa\u011f-Sol<\/b><\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-3228 size-full aligncenter\" src=\"http:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-scaled.jpg\" alt=\"kol kas\u0131\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-scaled.jpg 2560w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-300x200.jpg 300w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-1024x683.jpg 1024w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-768x512.jpg 768w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-1536x1024.jpg 1536w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-2048x1365.jpg 2048w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-18x12.jpg 18w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-1000x667.jpg 1000w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-230x153.jpg 230w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-350x233.jpg 350w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-480x320.jpg 480w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-272x182.jpg 272w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Ayaklar\u0131n\u0131z omuz geni\u015fli\u011finde a\u00e7\u0131k dururken halterlerinizi ellerinize al\u0131n. Avucunuz yukar\u0131 bakacak \u015fekilde dirse\u011finizi b\u00fck\u00fcn ve a\u011f\u0131rl\u0131\u011f\u0131 omuzlar\u0131n\u0131za getirin, ancak onlara dokunmay\u0131n!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tekrar say\u0131s\u0131: 10 ila 20<\/span><\/p>\n<h3><b>Dumbbell Arkaya Triceps<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutarak ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc hafif\u00e7e kald\u0131rarak biraz \u00f6ne do\u011fru e\u011fin. Boynunuzun omurgan\u0131zla hizas\u0131n\u0131 korurken \u00f6n\u00fcn\u00fczdeki yere bak\u0131n. \u00dcst kollar\u0131n\u0131z\u0131 yan\u0131n\u0131zda tutarken dirseklerinizi b\u00fck\u00fcn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kolunuz tamamen d\u00fcz oldu\u011funda, dirse\u011finizi ba\u015flang\u0131\u00e7 pozisyonuna getirmeden \u00f6nce arkan\u0131za do\u011fru uzat\u0131n ve triceps kas\u0131n\u0131z\u0131 s\u0131k\u0131n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tekrar say\u0131s\u0131: 10 ila 20<\/span><\/p>\n<h3><b>Dumbbell Omuz Press<\/b><\/h3>\n<p><img decoding=\"async\" class=\"wp-image-3229 size-full aligncenter\" src=\"http:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-scaled.jpg\" alt=\"kol kas\u0131 nas\u0131l yap\u0131l\u0131r\" width=\"2560\" height=\"1786\" srcset=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-scaled.jpg 2560w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-300x209.jpg 300w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-1024x714.jpg 1024w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-768x536.jpg 768w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-1536x1072.jpg 1536w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-2048x1429.jpg 2048w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-18x12.jpg 18w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-1000x698.jpg 1000w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-230x160.jpg 230w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-350x244.jpg 350w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-nasil-yapilir-480x335.jpg 480w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Avu\u00e7lar\u0131n\u0131z\u0131 omuzlar\u0131n\u0131zda birbirine bakacak \u015fekilde tutarken serbest a\u011f\u0131rl\u0131klar\u0131 yukar\u0131 kald\u0131r\u0131n. Tekrar et!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tekrar say\u0131s\u0131: 10 ila 20<\/span><\/p>\n<h3><b>Dumbell Omuz Yana A\u00e7\u0131\u015f<\/b><\/h3>\n<p><img decoding=\"async\" class=\"wp-image-3230 size-large aligncenter\" src=\"http:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-1024x683.jpg\" alt=\"kol kas\u0131 omuz kas\u0131\" width=\"1024\" height=\"683\" srcset=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-1024x683.jpg 1024w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-300x200.jpg 300w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-768x513.jpg 768w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-1536x1025.jpg 1536w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-2048x1367.jpg 2048w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-18x12.jpg 18w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-1000x667.jpg 1000w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-230x154.jpg 230w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-350x234.jpg 350w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-480x320.jpg 480w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-omuz-kasi-272x182.jpg 272w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p class=\"translation-block\"><span style=\"font-weight: 400;\">Dizlerinizi hafif\u00e7e b\u00fckerek her iki elinize birer da<\/span><span style=\"font-weight: 400;\">mb\u0131l alarak, avu\u00e7 i\u00e7leriniz i\u00e7e bakacak \u015fekilde kollar\u0131n\u0131z\u0131 yanlar\u0131n\u0131zdan sark\u0131t\u0131n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kollar\u0131n\u0131z\u0131 yanlara do\u011fru uzat\u0131rken dirseklerinizi hafif\u00e7e b\u00fck\u00fcn. Damb\u0131llar omuzlar\u0131n\u0131za paralel olmal\u0131d\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tekrar say\u0131s\u0131: 10 ila 20<\/span><\/p>\n<h3><b>Tek Dumbell Arkaya Triceps (Overhead Triceps)<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3231 size-full aligncenter\" src=\"http:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-scaled.jpg\" alt=\"dumbell ile kol kas\u0131\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-scaled.jpg 2560w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-300x200.jpg 300w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-1024x683.jpg 1024w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-768x512.jpg 768w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-1536x1024.jpg 1536w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-2048x1365.jpg 2048w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-18x12.jpg 18w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-1000x667.jpg 1000w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-230x153.jpg 230w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-350x233.jpg 350w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-480x320.jpg 480w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/dumbell-ile-kol-kasi-272x182.jpg 272w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0130yi tan\u0131mlanm\u0131\u015f triceps geli\u015ftirmek i\u00e7in iki elimize birer damb\u0131l (biraz daha a\u011f\u0131r) al\u0131p ba\u015f\u0131m\u0131z\u0131n arkas\u0131na ge\u00e7iriyoruz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131n ve ard\u0131ndan dirseklerinizi gergin ve ba\u015f\u0131n\u0131za yak\u0131n tutarak boynunuza indirin (bu, g\u00fc\u00e7l\u00fc triseps geli\u015fimi i\u00e7in \u00e7ok \u00f6nemlidir!).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tekrar say\u0131s\u0131: 10 ila 20<\/span><\/p>\n<h3><b>\u015e\u0131nav<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3232 size-full aligncenter\" src=\"http:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-scaled.jpg\" alt=\"kol kas\u0131 \u015f\u0131nav\" width=\"2560\" height=\"1904\" srcset=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-scaled.jpg 2560w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-300x223.jpg 300w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-1024x761.jpg 1024w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-768x571.jpg 768w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-1536x1142.jpg 1536w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-2048x1523.jpg 2048w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-16x12.jpg 16w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-1000x744.jpg 1000w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-230x171.jpg 230w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-350x260.jpg 350w, https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/kol-kasi-sinav-480x357.jpg 480w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Son olarak, rutininizi de\u011fi\u015ftirmek i\u00e7in biraz g\u00f6\u011f\u00fcs veya triseps \u015f\u0131nav\u0131 ekleyin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trisepslerinizi \u00e7al\u0131\u015ft\u0131rmak i\u00e7in g\u00f6\u011fs\u00fcn\u00fcz\u00fc yere do\u011fru indirirken kollar\u0131n\u0131z\u0131 ve dirseklerinizi v\u00fccudunuz boyunca s\u0131k\u0131ca yerinde tutun.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omuzlar\u0131n\u0131z\u0131 zorlarken g\u00f6\u011fs\u00fcn\u00fcz\u00fc etkili bir \u015fekilde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde veya biraz daha geni\u015f tutun!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tekrar say\u0131s\u0131: 10 ve daha fazla, t\u00fckenene kadar!<\/span><\/p>\n<h2 style=\"text-align: center;\"><b>Kas K\u00fctlesi Kazanmak \u0130\u00e7in Ne Yapmak Gerekir?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Antrenman\u0131n\u0131z\u0131n \u015fiddetini, s\u0131kl\u0131\u011f\u0131n\u0131 ve s\u0131ras\u0131n\u0131 ve ayr\u0131ca egzersiz setleri aras\u0131ndaki dinlenme s\u00fcrenizi ayarlama se\u00e7ene\u011fini a\u015fa\u011f\u0131da anlat\u0131yoruz;<\/span><\/p>\n<h3><b>Antrenman S\u0131kl\u0131\u011f\u0131<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Her kas grubunu haftada iki ila \u00fc\u00e7 kez \u00e7al\u0131\u015ft\u0131rmak, kas k\u00fctlesi kazanmak i\u00e7in daha etkilidir.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Haftada \u00fc\u00e7 kez ve her kas grubu i\u00e7in gitmek g\u00fc\u00e7 kazanman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Her durumda, \u00e7ok fazla e\u011fitim i\u00e7eren zincir haftalar yerine e\u011fitim bloklar\u0131nda \u00e7al\u0131\u015fmak tercih edilir. Zincir, \u00f6rne\u011fin, normalden 2 hafta daha d\u00fc\u015f\u00fck s\u0131kl\u0131k, ard\u0131ndan 4 ila 6 hafta daha y\u00fcksek s\u0131kl\u0131k (haftada 2 ila 3 kez). E\u011fitiminizin hacmi veya ka\u00e7 set ve tekrar\u0131 tamamlayabilece\u011finiz, g\u00f6z \u00f6n\u00fcnde bulundurman\u0131z gereken bir sonraki \u015feydir.<\/span><\/p>\n<h3><b>Antrenman \u015eiddeti<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Yine, hedeflerinize ba\u011fl\u0131d\u0131r, ancak her durumda \u00e7e\u015fitlilik esast\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u0131zl\u0131 bir \u015fekilde kas k\u00fctlesi kazanmak istiyorsan\u0131z hacme konsantre olun. Bu, daha fazla set ve tekrar i\u00e7in bir tercih anlam\u0131na gelir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Daha fazla hipertrofi i\u00e7in y\u00fcksek hacim (6-12 tekrar, 3-6 set) iki nedenden dolay\u0131 idealdir: Gerginlik alt\u0131nda harcanan daha uzun s\u00fcre ve artan kas lifi say\u0131s\u0131 nedeniyle, daha y\u00fcksek i\u015f y\u00fck\u00fc zorlanma yaralanmalar\u0131na neden olmada daha etkilidir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Y\u00fcksek hacimli, s\u0131k programlama, v\u00fccudun kendi b\u00fcy\u00fcme hormonu ve testosteron \u00fcretimini art\u0131rmada daha etkilidir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\"Hipertrofi\" etkisini azaltmadan g\u00fcc\u00fc art\u0131rmak i\u00e7in seri say\u0131s\u0131n\u0131 korurken tekrar say\u0131s\u0131n\u0131 azaltman\u0131z \u00f6nerilir. 3-6 tekrardan olu\u015fan 5 set olabilir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Her iki durum da d\u00fczenli de\u011fi\u015fim ve bloklar halinde \u00e7al\u0131\u015fmay\u0131 gerektirir. Kas\u0131n uyum sa\u011flad\u0131\u011f\u0131 do\u011frudur ve sonunda ilerlemeyi durdurursunuz. Bu nedenle yakla\u015f\u0131m\u0131m\u0131z\u0131 de\u011fi\u015ftirmeliyiz. Bu nedenle, 4 ila 6 haftal\u0131k y\u00fcksek hacimli ile 2 haftal\u0131k d\u00fc\u015f\u00fck hacimliyi de\u011fi\u015ftirebilirsiniz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2:1 yakla\u015f\u0131m\u0131 da kullan\u0131labilir. Her kas grubu i\u00e7in iki \"hipertrofi\" seans\u0131 - \u00f6rne\u011fin, onluk be\u015f set - ve ard\u0131ndan bir \"kuvvet\" seans\u0131 uygulars\u0131n\u0131z.\u00a0<\/span><\/p>\n<h3><b>Antrenmanlar\u0131n S\u0131ras\u0131<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Bu hedefinize ba\u011fl\u0131 olarak de\u011fi\u015febilir. Bir v\u00fccut b\u00f6l\u00fcm\u00fcn\u00fc veya kas\u0131n\u0131 di\u011ferine g\u00f6re geli\u015ftirmeye odaklanmak istiyorsan\u0131z, seansa amac\u0131n\u0131z\u0131 g\u00f6z \u00f6n\u00fcnde bulundurarak ba\u015flaman\u0131z\u0131 \u00f6neririm. Daha iyi \u00e7al\u0131\u015facaks\u0131n\u0131z \u00e7\u00fcnk\u00fc daha fazla enerjiniz var.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mevcut olmayan hedef kaslar\u0131n\u0131z\u0131 seans\u0131n\u0131z\u0131n sonuna saklay\u0131n. Asl\u0131nda, yorgun oldu\u011funuzda daha az etkili olursunuz ve daha az tekrar yapars\u0131n\u0131z.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ancak, her zaman t\u00fcm v\u00fccudunuzu kullanmal\u0131s\u0131n\u0131z. Bunu g\u00f6zden ka\u00e7\u0131r\u0131rsan\u0131z, zararla sonu\u00e7lanabilecek ciddi dengesizlikler meydana gelebilir.<\/span><\/p>\n<p class=\"translation-block\"><a href=\"https:\/\/probodysystems.com\/en\/blog\/kas-nasil-yapilir\/\" target=\"_self\">Kas nas\u0131l yap\u0131l\u0131r<\/a> sorusu ile alakal\u0131 daha detayl\u0131 bilgi i\u00e7in di\u011fer bloglar\u0131m\u0131za da g\u00f6z atmay\u0131 unutmay\u0131n.<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div><div id=\"pg-3223-1\"  class=\"panel-grid panel-has-style\" ><div style=\"padding: 100px 0; \" data-overlay=\"true\" data-overlay-color=\"#000000\" class=\"panel-row-style panel-row-style-for-3223-1\" ><div id=\"pgc-3223-1-0\"  class=\"panel-grid-cell panel-grid-cell-empty\" ><\/div><div id=\"pgc-3223-1-1\"  class=\"panel-grid-cell panel-grid-cell-mobile-last\" ><div id=\"panel-3223-1-1-0\" class=\"so-panel widget widget_sow-post-carousel panel-first-child panel-last-child\" data-index=\"2\" ><div style=\"text-align: left;\" data-title-color=\"#443f3f\" data-headings-color=\"#443f3f\" class=\"panel-widget-style panel-widget-style-for-3223-1-1-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-post-carousel so-widget-sow-post-carousel-base-4b6b1e8c40bc-3223\"\n\t\t\t\n\t\t>\t<div\n\t\tclass=\"sow-post-carousel-wrapper sow-post-carousel-theme-base\"\n\t\tstyle=\"overflow: hidden; max-width: 100%; min-height: 182px\"\n\t>\n\t\t<div class=\"sow-carousel-title has-title\">\n\t<h3 class=\"widget-title\">Di\u011fer \u0130\u00e7eriklerimize G\u00f6z At\u0131n:<\/h3>\t\t<div class=\"sow-carousel-navigation\">\n\t\t\t\t\t\t<a href=\"#\" class=\"sow-carousel-next\" title=\"Next\" aria-label=\"Next Posts\" role=\"button\"><\/a>\n\t\t\t\t\t\t<a href=\"#\" class=\"sow-carousel-previous\" title=\"Previous\" aria-label=\"Previous Posts\" role=\"button\"><\/a>\n\t\t\t\t\t<\/div>\n\t<\/div>\n\n<div class=\"sow-carousel-container\">\n\t\t<div class=\"sow-carousel-wrapper\"\n\t\tdata-dir=\"ltr\"\n\t\tstyle=\"opacity: 0;\"\n\t\tdata-widget=\"post\" data-fetching=\"false\" data-page=\"1\" data-ajax-url=\"https:\/\/probodysystems.com\/wp-admin\/admin-ajax.php?_widgets_nonce=df27de7459\" data-item_count=\"43\" data-carousel_settings=\"{&quot;loop&quot;:true,&quot;animation&quot;:&quot;Ease&quot;,&quot;animation_speed&quot;:800,&quot;autoplay&quot;:&quot;off&quot;,&quot;pauseOnHover&quot;:false,&quot;autoplaySpeed&quot;:8000,&quot;item_overflow&quot;:true,&quot;autoplay_continuous_scroll&quot;:false}\" data-responsive=\"{&quot;desktop_slides_to_scroll&quot;:1,&quot;tablet_landscape_breakpoint&quot;:1366,&quot;tablet_landscape_slides_to_scroll&quot;:2,&quot;tablet_portrait_breakpoint&quot;:1025,&quot;tablet_portrait_slides_to_scroll&quot;:2,&quot;mobile_breakpoint&quot;:480,&quot;mobile_slides_to_scroll&quot;:1}\" data-variable_width=\"true\" \t>\n\t\t<div\n\t\t\tclass=\"sow-carousel-items\"\n\t\t\t\t\t>\n\t\t\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/ems-antrenmani-kisa-surede-maksimum-sonuc-almanin-sirri\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4255\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/ems-antrenmani-kisa-surede-maksimum-sonuc-almanin-sirri\/\"\n\t\t\t\tid=\"sow-carousel-id-4255\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tEMS Antrenman\u0131: K\u0131sa S\u00fcrede Maksimum Sonu\u00e7 Alman\u0131n S\u0131rr\u0131\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/ems-cihaz-kiralama-ile-fitness-studyosu-gelirini-artirma-stratejisi\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4262\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/ems-cihaz-kiralama-ile-fitness-studyosu-gelirini-artirma-stratejisi\/\"\n\t\t\t\tid=\"sow-carousel-id-4262\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tEMS Cihaz Kiralama ile Fitness St\u00fcdyosu Gelirini Art\u0131rma Stratejisi\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/secrets-of-more-efficient-training-with-ems-device-copy-copy\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4246\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/secrets-of-more-efficient-training-with-ems-device-copy-copy\/\"\n\t\t\t\tid=\"sow-carousel-id-4246\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tIntroducing EMS: Benefits and Use of ProBody Systems\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/secrets-of-more-efficient-training-with-ems-device-copy\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4244\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/secrets-of-more-efficient-training-with-ems-device-copy\/\"\n\t\t\t\tid=\"sow-carousel-id-4244\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tHow Can You Grow Your Business Rapidly with ProBody Systems?\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/the-secrets-of-more-efficient-training-with-ems-device\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4211\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/the-secrets-of-more-efficient-training-with-ems-device\/\"\n\t\t\t\tid=\"sow-carousel-id-4211\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tSecrets of More Efficient Training with EMS Device\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/revolution-making-solutions-in-sports-courts-with-ems-technology\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4209\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/revolution-making-solutions-in-sports-courts-with-ems-technology\/\"\n\t\t\t\tid=\"sow-carousel-id-4209\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tRevolutionary Solutions in Gyms with EMS Technology\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/personalized-training-fitness-tips-based-on-your-body-type\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4199\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/personalized-training-fitness-tips-based-on-your-body-type\/\"\n\t\t\t\tid=\"sow-carousel-id-4199\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tPersonalised Training: Fitness Tips for Your Body Type\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/body-composition-and-fat-ratio-measurement-accurate-methods\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4197\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/body-composition-and-fat-ratio-measurement-accurate-methods\/\"\n\t\t\t\tid=\"sow-carousel-id-4197\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tBody Composition and Fat Measurement: Correct Methods\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/maximise-your-athletic-performance-with-functional-training\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4195\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/maximise-your-athletic-performance-with-functional-training\/\"\n\t\t\t\tid=\"sow-carousel-id-4195\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tPeak Your Athletic Performance with Functional Training\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/what-is-ems-training-with-probodysystems-and-how-does-it-work\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/05\/ems-spor-272x182.png )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-4142\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/probodysystems.com\/en\/blog\/what-is-ems-training-with-probodysystems-and-how-does-it-work\/\"\n\t\t\t\tid=\"sow-carousel-id-4142\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tWhat is EMS Training with ProBodySystems and How Does It Work?\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t<\/div>\n\t\t<input type=\"hidden\" name=\"instance_hash\" value=\"cc506916\"\/>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pgc-3223-1-2\"  class=\"panel-grid-cell panel-grid-cell-empty\" ><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? Kol kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rmak ve g\u00fc\u00e7lendirmek istiyorsan\u0131z yapabilece\u011finiz baz\u0131 kolay egzersizler var.\u00a0 Ek olarak, d\u00fczenli olarak yap\u0131l\u0131rsa, bu egzersizler [&hellip;]<\/p>","protected":false},"author":4,"featured_media":3235,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"post-templates\/post_full.php","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[],"class_list":["post-3223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglikli-yasam"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Probody Systems<\/title>\n<meta name=\"description\" content=\"Bu blog, kol kas\u0131 egzersizlerini nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 ve bu egzersizlerin faydalar\u0131n\u0131 anlatmaktad\u0131r. Okuyun ve kol kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/probodysystems.com\/en\/blog\/kol-kasi-nasil-yapilir\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Probody Systems\" \/>\n<meta property=\"og:description\" content=\"Bu blog, kol kas\u0131 egzersizlerini nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 ve bu egzersizlerin faydalar\u0131n\u0131 anlatmaktad\u0131r. Okuyun ve kol kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/probodysystems.com\/en\/blog\/kol-kasi-nasil-yapilir\/\" \/>\n<meta property=\"og:site_name\" content=\"Probody Systems\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-15T14:36:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-06T09:31:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/nasil-kol-kasi-yapilir.png\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Probody Systems\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Probody Systems\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Probody Systems","description":"Bu blog, kol kas\u0131 egzersizlerini nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 ve bu egzersizlerin faydalar\u0131n\u0131 anlatmaktad\u0131r. Okuyun ve kol kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin!","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:\/\/probodysystems.com\/en\/blog\/kol-kasi-nasil-yapilir\/","og_locale":"en_US","og_type":"article","og_title":"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Probody Systems","og_description":"Bu blog, kol kas\u0131 egzersizlerini nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 ve bu egzersizlerin faydalar\u0131n\u0131 anlatmaktad\u0131r. Okuyun ve kol kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin!","og_url":"https:\/\/probodysystems.com\/en\/blog\/kol-kasi-nasil-yapilir\/","og_site_name":"Probody Systems","article_published_time":"2022-12-15T14:36:40+00:00","article_modified_time":"2025-01-06T09:31:48+00:00","og_image":[{"width":500,"height":500,"url":"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/nasil-kol-kasi-yapilir.png","type":"image\/png"}],"author":"Probody Systems","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Probody Systems","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#article","isPartOf":{"@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/"},"author":{"name":"Probody Systems","@id":"https:\/\/probodysystems.com\/#\/schema\/person\/6d2b83bcf8620b7a9c362a16707259d8"},"headline":"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?","datePublished":"2022-12-15T14:36:40+00:00","dateModified":"2025-01-06T09:31:48+00:00","mainEntityOfPage":{"@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/"},"wordCount":979,"image":{"@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#primaryimage"},"thumbnailUrl":"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/nasil-kol-kasi-yapilir.png","articleSection":["Sa\u011fl\u0131kl\u0131 Ya\u015fam"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/","url":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/","name":"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r? - Probody Systems","isPartOf":{"@id":"https:\/\/probodysystems.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#primaryimage"},"image":{"@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#primaryimage"},"thumbnailUrl":"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/nasil-kol-kasi-yapilir.png","datePublished":"2022-12-15T14:36:40+00:00","dateModified":"2025-01-06T09:31:48+00:00","author":{"@id":"https:\/\/probodysystems.com\/#\/schema\/person\/6d2b83bcf8620b7a9c362a16707259d8"},"description":"Bu blog, kol kas\u0131 egzersizlerini nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 ve bu egzersizlerin faydalar\u0131n\u0131 anlatmaktad\u0131r. Okuyun ve kol kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin!","breadcrumb":{"@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#primaryimage","url":"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/nasil-kol-kasi-yapilir.png","contentUrl":"https:\/\/probodysystems.com\/wp-content\/uploads\/2022\/12\/nasil-kol-kasi-yapilir.png","width":500,"height":500,"caption":"nas\u0131l kol kas\u0131 yap\u0131l\u0131r"},{"@type":"BreadcrumbList","@id":"https:\/\/probodysystems.com\/blog\/kol-kasi-nasil-yapilir\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/probodysystems.com\/"},{"@type":"ListItem","position":2,"name":"Kol Kas\u0131 Nas\u0131l Yap\u0131l\u0131r?"}]},{"@type":"WebSite","@id":"https:\/\/probodysystems.com\/#website","url":"https:\/\/probodysystems.com\/","name":"Probody Systems","description":"Az zamanda \u00e7ok fitness","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/probodysystems.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/probodysystems.com\/#\/schema\/person\/6d2b83bcf8620b7a9c362a16707259d8","name":"Probody Systems","url":"https:\/\/probodysystems.com\/en\/blog\/author\/alberts\/"}]}},"_links":{"self":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts\/3223","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/comments?post=3223"}],"version-history":[{"count":6,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts\/3223\/revisions"}],"predecessor-version":[{"id":3234,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/posts\/3223\/revisions\/3234"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/media\/3235"}],"wp:attachment":[{"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/media?parent=3223"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/categories?post=3223"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/probodysystems.com\/en\/wp-json\/wp\/v2\/tags?post=3223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}