{"id":37480,"date":"2023-09-19T09:00:58","date_gmt":"2023-09-19T06:00:58","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=37480"},"modified":"2023-09-14T13:31:47","modified_gmt":"2023-09-14T10:31:47","slug":"bulk-donemi-nedir-bulk-doneminde-beslenme","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/bulk-donemi-nedir-bulk-doneminde-beslenme\/","title":{"rendered":"Bulk D\u00f6nemi Nedir? Bulk D\u00f6neminde Beslenme"},"content":{"rendered":"

V\u00fccut geli\u015ftirme konusunda spor \u00e7e\u015fitleri kendi i\u00e7erisinde bir\u00e7ok kategoriye ayr\u0131l\u0131r. Bir amaca y\u00f6nelik haz\u0131rlanm\u0131\u015f olan antrenman ve beslenme programlar\u0131, spor yapman\u0131n en temel \u00f6zelliklerindendir. Uzun ve k\u0131sa vadeli olarak ger\u00e7ekle\u015ftirilen beslenme ve antrenman programlar\u0131 aras\u0131nda en \u00f6nemlisi beslenmedir. V\u00fccut geli\u015ftirme, genellikle kas kaz\u0131n\u0131ma ba\u011fl\u0131 olarak beslenme ile ilgilidir. V\u00fccut geli\u015ftirmenin d\u00fczenli beslenme ile ilgili olmas\u0131nda iki a\u015fama bulunur. Birinci a\u015fama kas yapmaya yard\u0131mc\u0131 olan kalori fazlas\u0131 beslenmek, ikinci a\u015fama ise ya\u011f yakmak i\u00e7in kalori a\u00e7\u0131\u011f\u0131 olu\u015fturacak \u015fekilde beslenme \u00e7e\u015fididir. Bu beslenme \u00e7e\u015fitleri ayn\u0131 zamanda sporla desteklenir. Sporcular\u0131n kas yapmas\u0131n\u0131 sa\u011flamak i\u00e7in, v\u00fccudun ihtiya\u00e7 duydu\u011fu kaloriden daha fazla kalori t\u00fcketti\u011fi bir s\u00fcreci ifade eder. Kas oran\u0131n\u0131 art\u0131rmak i\u00e7in h\u0131zl\u0131 bir \u015fekilde kilo verilmesi gerekir. Bulk d\u00f6nemi, beslenmenin kalori fazlas\u0131 al\u0131m\u0131 ile ilerlemesi ve kas olu\u015fumunu te\u015fvik eden antrenman programlar\u0131 ile beraber y\u00fcr\u00fct\u00fcl\u00fcr. V\u00fccut, kas olu\u015fumunu daha fazla artt\u0131rd\u0131\u011f\u0131 i\u00e7in bulk d\u00f6neminde genel olarak y\u00fcksek kaloriye sahip olan besinler t\u00fcketilir. Genellikle v\u00fccut geli\u015ftiren ki\u015filer beslenmelerine dikkat etti\u011fini d\u00fc\u015f\u00fcnse bile bulk d\u00f6neminde beslenme \u015feklini yeni \u00f6\u011frenen ki\u015filer i\u00e7in, beslenme \u015fekli bir hayli \u015fa\u015f\u0131rt\u0131c\u0131d\u0131r. Bu d\u00f6nemde y\u00fcksek kaloriye sahip olan yiyecekleri, olabildi\u011fi kadar sa\u011fl\u0131kl\u0131 bir \u015fekilde se\u00e7mek gerekir.<\/span><\/p>\n

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Ya\u011f ve karbonhidrat bak\u0131m\u0131ndan y\u00fcksek, protein bak\u0131m\u0131ndan ise d\u00fc\u015f\u00fck olan beslenme \u015fekilleri bulk d\u00f6neminde olduk\u00e7a zorlay\u0131c\u0131d\u0131r. Bulk d\u00f6neminde y\u00fcksek protein almak sa\u011fl\u0131kl\u0131 g\u0131dalar ile beslenmek olduk\u00e7a \u00f6nemlidir. V\u00fccut geli\u015ftiren ki\u015filer kas a\u011f\u0131rl\u0131kl\u0131 kilo alma iste\u011fi konusunda gereken kat\u0131 kurallara dikkat etmelidir. Aksi takdirde sporcunun ald\u0131\u011f\u0131 kilonun %50 ve 67\u2019lik bir k\u0131s\u0131m ya\u011fdan olu\u015ftu\u011fu i\u00e7in, bulk d\u00f6neminde bat\u0131 tipi beslenme uygulanmas\u0131 gerekir. Spor yapan ki\u015filerin g\u00fcnl\u00fck almas\u0131 gerekti\u011finden daha fazla kilo ald\u0131\u011f\u0131 bulk d\u00f6nemi, beslenme konusundaki de\u011fi\u015fiklik sebebiyle \u00e7o\u011funluk olarak sezon d\u0131\u015f\u0131 yap\u0131l\u0131r. D\u00f6rt ve alt\u0131 ay aras\u0131nda yap\u0131lan bulking d\u00f6nemi her sezon yap\u0131lmamaktad\u0131r. Kas a\u00e7\u0131s\u0131ndan fazla kilo al\u0131nan bu d\u00f6nemde, hedefe y\u00f6nelik bir \u015fekilde antrenman programlar\u0131 uygulanmal\u0131d\u0131r. Bulk d\u00f6nemi ile beraber al\u0131nan kaloriler, a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131 esnas\u0131nda g\u00fcc\u00fc ve kas k\u00fctlesini artt\u0131rmak ama\u00e7l\u0131 v\u00fccut i\u00e7in gerekli olan yak\u0131t\u0131 sa\u011flar. Bu d\u00f6neme ba\u015flama zaman\u0131, sporcular\u0131n ya\u011f oran\u0131 ile ilgilidir. Zay\u0131f birinin kilo almas\u0131, hali haz\u0131rda kilolu olan birine g\u00f6re daha kolay oldu\u011fundan dolay\u0131 v\u00fccut geli\u015ftiren ki\u015filer, bulk d\u00f6neminde zay\u0131flamay\u0131 hedefler. V\u00fccutta bulunan ya\u011f oran\u0131 erkeklerde %10, kad\u0131nlarda ise %20\u2019ye kadar ula\u015f\u0131r. Ula\u015ft\u0131\u011f\u0131 d\u00f6nemde bulkinge ba\u015flamak ideal bir zaman dilimidir. Bu zaman ki\u015filerin sa\u011fl\u0131\u011f\u0131, antrenman\u0131 ve beslenme durumuna g\u00f6re de\u011fi\u015fiklik g\u00f6sterir.<\/span><\/p>\n

Bulk D\u00f6neminde Beslenme D\u00fczeni Nas\u0131l Olmal\u0131d\u0131r?<\/b><\/h2>\n

G\u00fcnl\u00fck al\u0131nmas\u0131 gereken kalorinin yakla\u015f\u0131k olarak %15 oran\u0131nda art\u0131r\u0131lmas\u0131 gereken bir durumdur. G\u00fcnde 3000 kalori al\u0131n\u0131rsa e\u011fer, bulk d\u00f6neminde al\u0131nmas\u0131 gereken beslenme d\u00fczeni ile g\u00fcnl\u00fck 3450 kalori aras\u0131nda de\u011fi\u015fiklik g\u00f6sterir. Kalori genellikle maksimum 500 kalori ile s\u0131n\u0131rland\u0131r\u0131l\u0131r. Al\u0131nmas\u0131 gereken kalorilerin hangi t\u00fcr besinlerden al\u0131nmas\u0131 gerekti\u011fini beslenme modellerine g\u00f6re g\u00f6rebilirsiniz. Bulk d\u00f6neminde beslenme ve kas kazan\u0131m\u0131 sa\u011flanmas\u0131 i\u00e7in te\u015fvik edilen antrenman programlar\u0131 ile desteklenir. Bu uygulama, mevcut kas k\u00fctlesinin besinlerden al\u0131nan kalorilerin kar\u015f\u0131s\u0131nda erimesinin \u00f6n\u00fcne ge\u00e7er. Beslenme ve sporun yo\u011funlu\u011funa mutlaka dikkat edilmelidir. G\u00fcnl\u00fck beslenme ihtiyac\u0131n\u0131za g\u00f6re fikir edinebilmek i\u00e7in, g\u00fcnl\u00fck kalori ihtiyac\u0131 hesaplama ile g\u00f6zlemleyebilirsiniz. Kilo alma d\u00f6neminden ya\u011f yakma d\u00f6nemine kadar yakla\u015f\u0131k olarak %15 oran\u0131nda bir azalma gerekir. \u00d6rnek vermek gerekirse 3450 de\u011ferinde al\u0131nan g\u00fcnl\u00fck kalori miktar\u0131 2900 kaloriye d\u00fc\u015fer. Kas kazan\u0131m\u0131 i\u00e7in uygulanan bu a\u015famada, kas kaybetmemek ve a\u015f\u0131r\u0131 \u015fekilde v\u00fccut ya\u011f\u0131 kazanmamak i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n haftal\u0131k olarak y\u00fczde birinden fazlas\u0131n\u0131 kaybetmemeye dikkat etmek gerekir.\u00a0<\/span><\/p>\n

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 <\/p>\n

Bulk d\u00f6neminde tah\u0131llar tek ba\u015f\u0131na ihtiyac\u0131m\u0131z olan besinleri sa\u011flamayacakt\u0131r. \u0130htiyac\u0131m\u0131z olan amino asitleri sa\u011flamak i\u00e7in protein kaynaklar\u0131 a\u00e7\u0131s\u0131ndan yumurta, k\u0131rm\u0131z\u0131 et, beyaz et, bal\u0131k, s\u00fct \u00fcr\u00fcnleri ve baklagillerin t\u00fcketilmesi gerekir. Yumurta ve et \u00fcr\u00fcnleri y\u00fcksek miktarda protein i\u00e7erdi\u011finden dolay\u0131, v\u00fccudun ihtiyac\u0131 olan proteini doldurmak i\u00e7in ilk se\u00e7ilen besinler aras\u0131ndad\u0131r. Diyet yaparken kaliteli ya\u011f kaynaklar\u0131n\u0131n bulunmas\u0131 \u00f6nemli bir detayd\u0131r. Ya\u011f metabolizma, bo\u015falt\u0131m sistemi, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve sindirim sistemi konusunda g\u00f6rev al\u0131r. \u00c7o\u011funlukla iyi bir kaynaktan ya\u011f t\u00fcketimi yap\u0131lmal\u0131 ve yeterince ya\u011f ald\u0131\u011f\u0131m\u0131zdan emin olunmas\u0131 gerekir. Zeytinya\u011f\u0131, kuruyemi\u015flerde bulunan ya\u011f ve hindistan cevizi ya\u011f\u0131 gibi ya\u011flar kullan\u0131lmas\u0131 gereken sa\u011fl\u0131kl\u0131 ya\u011flar aras\u0131ndad\u0131r. Bu ya\u011flar\u0131 ek olarak et \u00fcr\u00fcnlerinin i\u00e7erisinde bulunan ya\u011flar\u0131 ve tereya\u011flar\u0131n\u0131 da t\u00fcketebilirsiniz. Bulk d\u00f6neminde beslenme a\u00e7\u0131s\u0131ndan kas geli\u015fimini desteklemek ve\u00a0 sindirim sistemi i\u00e7in h\u0131zl\u0131 sindirilen karbonhidratlar t\u00fcketilmelidir. Pirin\u00e7, bulgur, tam bu\u011fday ekme\u011fi, makarna, baklagiller, yulaf, bu\u011fday ve patates karbonhidrat a\u00e7\u0131s\u0131ndan iyi kaynaklard\u0131r. Bulk d\u00f6neminde meyve t\u00fcketmek, vitamin al\u0131m\u0131 a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemlidir. G\u00fcnl\u00fck olarak yakla\u015f\u0131k iki porsiyon meyve t\u00fcketimi, hem sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in yararl\u0131 olacak hem de hedef do\u011frultusunda i\u015fimize yarayacakt\u0131r.<\/span><\/p>\n

Bulk D\u00f6neminde Dikkat Edilmesi Gerekenler Nelerdir?<\/b><\/h2>\n

Bulk d\u00f6neminde gereksiz kalori al\u0131m\u0131ndan uzak durmak gerekir. V\u00fccut ya\u011f oran\u0131n\u0131 artt\u0131r\u0131rken kas oran\u0131n\u0131n da artmas\u0131na fayda sa\u011flayacak olan besinler t\u00fcketilmesi gerekir. Bulk d\u00f6neminde kalorileri iyi bir \u015fekilde ara\u015ft\u0131rmak gerekir. Beslenme uzmanlar\u0131ndan yard\u0131m alarak iyi bir beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazanabilirsiniz. Bulk d\u00f6neminde t\u00fcketilmesi gereken g\u0131dalar\u0131 s\u0131k aral\u0131klarla t\u00fcketmek gerekir. \u00dcr\u00fcnlerin aras\u0131na a\u00e7mamak, bulk d\u00f6neminde kan \u015fekeri a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemli bir konudur. Beslenmeyi uzun aral\u0131klara b\u00f6lmek, kan \u015fekerinin ve tansiyonun oynamas\u0131n\u0131 sebep olur ve metabolizmaya zarar verir. \u0130deal kilo al\u0131m s\u00fcrecini bu durum olumsuz y\u00f6nde etkileyebilir. Bu d\u00f6nemde s\u0131v\u0131 al\u0131m\u0131n\u0131 kesinlikle aksatmamal\u0131 ve bol miktarda su i\u00e7mek gerekir. Kilo art\u0131\u015f\u0131n\u0131n a\u015famal\u0131 bir \u015fekilde ger\u00e7ekle\u015ftirilmesi a\u00e7\u0131s\u0131ndan a\u015famal\u0131 olarak kilo almak, hedeflenen kilo i\u00e7in en \u00f6nemli ko\u015fulu olu\u015fturur.<\/span><\/p>\n

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Bulk D\u00f6neminde Antrenman Nas\u0131l Yap\u0131l\u0131r?<\/b><\/h2>\n

Bulk d\u00f6neminde antrenman yaparken ama\u00e7 ya\u011f yakmak, kas geli\u015ftirmek ya da sadece genel bir sa\u011fl\u0131k olsa bile g\u00fc\u00e7lenmeyi sa\u011flayacak antrenmanlar \u00f6nemli bir konudur. Antrenman konusunda detayl\u0131 bir \u015fekilde bilgi almak i\u00e7in uzmanlardan yard\u0131m alabilirsiniz. Kas geli\u015ftirmek i\u00e7in s\u00fcrekli olarak a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmal\u0131 ve hedef a\u00e7\u0131s\u0131ndan g\u00fc\u00e7lenmek gerekir. Kas geli\u015fimini sa\u011flamak amac\u0131yla v\u00fccudun adapte olmas\u0131 i\u00e7in v\u00fccuda fazla stres y\u00fcklememek gerekir. V\u00fccut, fazla strese sahip olduktan sonra v\u00fccuda y\u00fcklenen stresin daha y\u00fcksek olmas\u0131 gerekir ve bu \u015fekilde kas geli\u015fir. Spor salonuna gitti\u011finiz zaman 30 kg ile \u00fc\u00e7 set sekiz tekrar barbell curl yapt\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcnce, v\u00fccut buna adapte olduktan sonra kas geli\u015ftirmeye devam eder ve sonras\u0131nda y\u00fcklemeyi artt\u0131rman\u0131z gerekir. B\u00f6ylelikle yapabilece\u011finiz en mant\u0131kl\u0131 hareket ise 30 kg ve 32 kg\u2019a \u00e7\u0131kmak olacakt\u0131r. B\u00f6ylelikle v\u00fccuda y\u00fcklenen stres artarak, v\u00fccut bu duruma adapte olabilmek i\u00e7in kas geli\u015ftirir. Maksimum bir \u015fekilde kas geli\u015fimi elde edebilmek a\u00e7\u0131s\u0131ndan a\u011f\u0131rl\u0131k antrenmanlar\u0131 yapmak ve egzersizlere \u00f6nem vermek gerekir. Egzersizler i\u00e7in daha az zaman ve enerji harcayarak daha \u00e7ok kas \u00e7al\u0131\u015fmay\u0131 sa\u011flamak i\u00e7in kas geli\u015fimi a\u00e7\u0131s\u0131ndan daha \u00e7ok destek gerekir. Yap\u0131lan egzersizlerin yan\u0131nda hedeflerinize g\u00f6re hareketlerle yapabilirsiniz.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00fccut geli\u015ftirme konusunda spor \u00e7e\u015fitleri kendi i\u00e7erisinde bir\u00e7ok kategoriye ayr\u0131l\u0131r. Bir amaca y\u00f6nelik haz\u0131rlanm\u0131\u015f olan antrenman ve beslenme programlar\u0131, spor […]<\/p>\n","protected":false},"author":10,"featured_media":37482,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,191],"tags":[],"class_list":["post-37480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gelisime","category-spor-outdoor"],"yoast_head":"\nBulk D\u00f6nemi Nedir? Bulk D\u00f6neminde Beslenme - Hayatburada<\/title>\n<meta name=\"description\" content=\"Bulk d\u00f6neminde beslenme d\u00fczeni nas\u0131l olmal\u0131d\u0131r? 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