Öncelikle merhaba ,
ben normalde bir antremanda tek tek iki bölge çalıştırarak antreman yapıyordum.
Ama son zamanlarda tavsiye üzerine aktif pasif çalışmaya başladım.
yani şu şekilde;
3 set ön kol hareketi ile 3 set arka kol hareketini birleştirdim.
ve ara vermek yok 6 seti birer birer hiç dinlenmeden yapıyorum sizce nasıl ?
Merhaba erdi bana kalırsa hiç böyle şeylere girme arkakolu göğüs ile , önkolu sırt ile çalıştır kollar için 3 hareket ve her hareket için 4 set öneririm. İlk setlerinde warm-up(ısınma) diğer setlerde kiloyu yükselterek (10-12.5-15 gibi)yapmalısın ve 4 set bittikten sonra 1-2 tekrar yapabileceğin bir ağırlık seçip maximum yapmanı öneririm. Bu tür bir program iyi bir hacim sağlar.
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