{"id":5175,"date":"2023-08-12T13:15:12","date_gmt":"2023-08-12T10:15:12","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=5175"},"modified":"2023-08-12T13:15:13","modified_gmt":"2023-08-12T10:15:13","slug":"bulk-nedir-nasil-uygulanir","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/08\/12\/bulk-nedir-nasil-uygulanir\/","title":{"rendered":"Bulk Nedir? Nas\u0131l Uygulan\u0131r?"},"content":{"rendered":"

Spor, daha sa\u011fl\u0131kl\u0131 bir hayat ya\u015famak ve kaliteli zaman ge\u00e7irmek i\u00e7in insan hayat\u0131nda var olmas\u0131 gereken bir aktivitedir. Al\u0131\u015fkanl\u0131k haline gelmesi gereken bu aktivite, yap\u0131lmamas\u0131 veya aksat\u0131lmas\u0131yla beraber uzun d\u00f6nemde \u00e7ok ciddi sa\u011fl\u0131k problemlerini do\u011furabilir. Bu sorunlar\u0131 ortadan kald\u0131rmak veya minimuma indirmek i\u00e7in baz\u0131 spor dallar\u0131 tercih edilmektedir. Tercih edilme listesinde ba\u015flarda olan fitness, gen\u00e7 ya\u015ftan orta ya\u015fa kadar \u00e7o\u011fu ya\u015f grubuna hitap etmektedir.<\/p>

18-65 ya\u015f aras\u0131ndaki grubun, bilin\u00e7li olmas\u0131 dahilinde fitness yapmas\u0131 \u00f6nerilmektedir. Ne kadar sa\u011fl\u0131k i\u00e7in yap\u0131lsa da gen\u00e7 ya\u015flarda bu spora ba\u015flayan ki\u015filerin as\u0131l amac\u0131, v\u00fccudunun maksimum g\u00fczelli\u011fini ke\u015ffetmek oluyor. Bu g\u00fczelli\u011fi ke\u015ffetmek amac\u0131yla sistematik bir spor idman\u0131, bunun yan\u0131nda da i\u015fin s\u0131rr\u0131 olan beslenme yap\u0131lmaktad\u0131r. Bir\u00e7ok ki\u015finin en \u00e7ok zorland\u0131\u011f\u0131 k\u0131s\u0131m ise mutfak taraf\u0131 oluyor. Bo\u011fazdan k\u0131smak veya gere\u011finden fazla yemek \u00e7o\u011funlu\u011fu zorlayan taraflardan oluyor. Bulk ise mutfak k\u0131sm\u0131n\u0131n bir par\u00e7as\u0131.<\/p>

\"\"<\/figure>

Bulk Nedir?<\/strong><\/h2>

Bulk, genellikle fitness sporcular\u0131n\u0131n uygulad\u0131\u011f\u0131 hacim kazanma d\u00f6nemidir. Ki\u015fi, ihtiya\u00e7 duydu\u011fu kalori miktar\u0131n\u0131n \u00fcst\u00fcne \u00e7\u0131karak b\u00fcy\u00fcme yoluna gitmekte. Kas kazanmak amac\u0131yla yap\u0131lan bulk ise clean bulk ev dirty bulk olmak \u00fczere ikiye ayr\u0131lmaktad\u0131r.<\/p>

Clean bulk<\/h3>

Clean bulk, hesap edilen makro de\u011ferler ile beraber al\u0131nacak kaloriyi en verimli hale getirmektir. Ya\u011flanma oran\u0131n\u0131 minimuma indirerek kas kazanma oran\u0131n\u0131 en y\u00fcksek seviyeye \u00e7\u0131karmak birinci hedeftir.<\/p>

Dirty bulk<\/strong><\/h3>

Dirty bulk, clean bulka g\u00f6re daha farkl\u0131d\u0131r. Yenilmek istenen g\u0131dada se\u00e7icilik g\u00f6stermeyip her \u015feyi yiyebilme serbestli\u011finin oldu\u011fu bu d\u00f6nemde ise ya\u011flanma oran\u0131 clean bulka k\u0131yasla daha fazlad\u0131r.<\/p>

\"\"<\/figure>

Bulk d\u00f6neminde beslenme<\/strong><\/h2>

Bulk d\u00f6neminde beslenme i\u015fin s\u0131rr\u0131 niteli\u011findedir. \u00d6zellikle mutfak konusunu halledemeyen ki\u015filerin \u2018v\u00fccut geli\u015ftirme sporcusu\u2019 olamayaca\u011f\u0131n\u0131 belirten \u00f6nemli isimler, a\u011f\u0131r bir antrenman ve a\u011f\u0131r bir beslenme program\u0131 olmadan fitness\u0131n yap\u0131lmayaca\u011f\u0131n\u0131 tekrar ederler. Bu y\u00fczden bulk d\u00f6neminde beslenme fazlas\u0131yla \u00f6nem arz etmektedir. Pirin\u00e7, yulaf gibi \u00f6nemli karbonhidrat de\u011ferleri ta\u015f\u0131yan g\u0131dalar\u0131n yan\u0131nda hayvansal proteinlerin de t\u00fcketilmesi gerekmekte. Tavuk, k\u0131rm\u0131z\u0131 et ve bal\u0131k gibi \u00f6\u011f\u00fcnler buna \u00f6rnektir. Bitkisel g\u0131da\u00a0olarak kuru fasulye, nohut ve mercimek gibi g\u0131dalar bir bak\u0131ma sporun s\u0131rr\u0131d\u0131r.\u00a0<\/p>

\"\"<\/figure>

Beslenmeyi \u00e7\u00f6zebilen ve kendine sistematik \u015fekilde program ayarlayabilen her ki\u015fi elbette sonu\u00e7lar\u0131 alacakt\u0131r. Fakat kesinlikle unutulmamas\u0131 gereken konulardan biri de sab\u0131rd\u0131r. Sab\u0131rl\u0131 olmayanlar maalesef bu sporun ekme\u011fini yiyemezler. O y\u00fczden sistemli bir \u015fekilde geli\u015fme kaydetmek i\u00e7in irade en \u00f6nemlisidir. Bir insan\u0131n, v\u00fccudunun maksimum g\u00fczelli\u011fini g\u00f6rmeden hayat\u0131na devam etmesi \u00e7ok \u00fcz\u00fcc\u00fc olabilir. <\/p>

Bu f\u0131rsat\u0131 sak\u0131n ka\u00e7\u0131rmay\u0131n.\u00a0<\/p>\n\n

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\n 5\/5 - (1 vote) <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

Spor, daha sa\u011fl\u0131kl\u0131 bir hayat ya\u015famak ve kaliteli zaman ge\u00e7irmek i\u00e7in insan hayat\u0131nda var olmas\u0131 gereken bir aktivitedir. Al\u0131\u015fkanl\u0131k haline…<\/p>\n","protected":false},"author":990005,"featured_media":5179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[461,127],"class_list":["post-5175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-fitness","tag-extreme-outdoor","tag-extreme-outdoor-blog"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=5175"}],"version-history":[{"count":2,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5175\/revisions"}],"predecessor-version":[{"id":5181,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5175\/revisions\/5181"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/5179"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=5175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=5175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=5175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}