{"id":648,"date":"2026-10-03T14:59:47","date_gmt":"2026-10-03T13:59:47","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/sinav-testi-hesaplama\/"},"modified":"2026-10-03T14:59:47","modified_gmt":"2026-10-03T13:59:47","slug":"sinav-testi-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/sinav-testi-hesaplama\/","title":{"rendered":"\u015e\u0131nav Testi Hesaplay\u0131c\u0131"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">\u015e\u0131navlar\u0131n\u0131z\u0131 Ya\u015f Grubu Standartlar\u0131yla Kar\u015f\u0131la\u015ft\u0131r\u0131n<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"648\" data-favorite-title=\"\u015e\u0131nav Testi\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/sinav-testi-hesaplama\/\" data-favorite-excerpt=\"\u00dcst g\u00f6vde kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131n yayg\u0131n kullan\u0131lan ya\u015f grubu fitness normlar\u0131yla nas\u0131l kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in arka ark\u0131na yapabildi\u011finiz \u015f\u0131nav say\u0131s\u0131n\u0131, ya\u015f\u0131n\u0131z\u0131 ve cinsiyetinizi girin.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/sinav-testi-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-648\" data-post=\"648\"><fieldset class=\"fieldset-input\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Yap\u0131lan \u015f\u0131nav say\u0131s\u0131<\/label><div class=\"term\">n<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"yaplan_nav_says\" id=\"field-1\" aria-describedby=\"calc-unit-1 calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"500\" value=\"25\"\/><div class=\"unit\" id=\"calc-unit-1\">tekrar<\/div><small id=\"calc-info-1\">Ara vermeden \u00fcst \u00fcste yap\u0131lan tam \u015f\u0131navlar<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Ya\u015f<\/label><div class=\"term\">ya\u015f<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ya\" id=\"field-2\" aria-describedby=\"calc-unit-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"15\" max=\"99\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-2\">y\u0131l<\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Referans grubu<\/label><div class=\"grid grid-cols-1\"><select id=\"field-3\" name=\"referans_grubu\"><option value=\"male\">Erkek standartlar\u0131<\/option><option value=\"female\" selected>Kad\u0131n standartlar\u0131<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"648\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> \u015e\u0131nav Testi Sonucunuz<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>\u015e\u0131nav say\u0131n\u0131z<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"tekrar\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>Kondisyon de\u011ferlendirmeniz<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-3\"><span class=\"field-title\"><span>Ya\u015f grubu referans tablosu<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"648\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>\u015e\u0131nav Testi<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[\n\\text{derecelendirme} =\n\\begin{cases}\n\\text{M\u00fckemmel} &amp; \\text{e\u011fer } n \\ge E \\\\\n\\text{\u0130yi} &amp; \\text{e\u011fer } n \\ge G \\\\\n\\text{Ortalama} &amp; \\text{e\u011fer } n \\ge A \\\\\n\\text{Ortalama alt\u0131} &amp; \\text{e\u011fer } n \\ge B \\\\\n\\text{Zay\u0131f} &amp; \\text{e\u011fer } n &lt; B\n\\end{cases}\n\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(n\\) \u2014 arka arkaya tamamlanan \u015f\u0131nav say\u0131s\u0131 (tekrar)<\/li>\n<li>\\(E, G, A, B\\) \u2014 ya\u015f grubunuza ve referans grubunuza (kad\u0131n veya erkek) ait M\u00fckemmel, \u0130yi, Ortalama ve Ortalama alt\u0131 e\u015fikleri<\/li>\n<\/ul>\n<p>\u015e\u0131nav testi bir denklem de\u011fil, bir norm kar\u015f\u0131la\u015ft\u0131rmas\u0131d\u0131r: Ham tekrar say\u0131n\u0131z, \u00fcst g\u00f6vde kas dayan\u0131kl\u0131l\u0131\u011f\u0131 i\u00e7in ya\u015fa ve cinsiyete \u00f6zg\u00fc normlarla kar\u015f\u0131la\u015ft\u0131r\u0131l\u0131r ve kar\u015f\u0131lad\u0131\u011f\u0131n\u0131z en y\u00fcksek e\u015fik derecelendirmenizi belirler.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>\u015e\u0131nav Testi \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 30 ya\u015f\u0131ndaki bir kad\u0131n, ara vermeden arka arkaya 25 tam \u015f\u0131nav yap\u0131yor.<\/p>\n<p>Kad\u0131nlar i\u00e7in 30\u201339 ya\u015f grubunda e\u015fikler \\(E = 30\\), \\(G = 22\\), \\(A = 15\\), \\(B = 7\\) \u015feklindedir. \\(n = 25\\) oldu\u011fundan:<\/p>\n<p>\\[ 25 \\ge 22 \\;\\text{fakat}\\; 25 &lt; 30 \\implies \\text{derecelendirme} = \\text{\u0130yi} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> 25 tekrar \u2014 30 ya\u015f\u0131ndaki bir kad\u0131n i\u00e7in <strong>\u0130yi<\/strong> (30\u201339 ya\u015f grubu). 30 arka arkaya tekrara ula\u015fmas\u0131 onu M\u00fckemmel band\u0131na ta\u015f\u0131r.<\/p>\n<p>\n\r\n<\/section>\n<h2>\u015e\u0131nav Testi Hesaplay\u0131c\u0131s\u0131 Nas\u0131l Kullan\u0131l\u0131r<\/h2>\n<ol>\n<li>Do\u011fru formla yapabildi\u011finiz kadar arka arkaya tam \u015f\u0131nav yap\u0131n ve tekrarlar\u0131 say\u0131n.<\/li>\n<li>Bu say\u0131y\u0131 <strong>Tamamlanan \u015f\u0131nav<\/strong> alan\u0131na girin (ara vermeden arka arkaya yap\u0131lan tekrarlar).<\/li>\n<li>Ya\u015f\u0131n\u0131z\u0131 <strong>Ya\u015f<\/strong> alan\u0131na girin (hesaplay\u0131c\u0131 15 ile 99 aras\u0131 ya\u015flar\u0131 kabul eder; 20 ya\u015f\u0131ndan k\u00fc\u00e7\u00fckseniz sonucunuz 20\u201329 ya\u015f grubuyla kar\u015f\u0131la\u015ft\u0131r\u0131l\u0131r).<\/li>\n<li>Normlar cinsiyete g\u00f6re farkl\u0131l\u0131k g\u00f6sterdi\u011finden <strong>Referans grubu<\/strong> a\u00e7\u0131l\u0131r men\u00fcs\u00fcnden <strong>Erkek standartlar\u0131<\/strong> veya <strong>Kad\u0131n standartlar\u0131<\/strong> se\u00e7ene\u011fini se\u00e7in.<\/li>\n<li>Sonucunuzu okuyun: tekrar say\u0131n\u0131z, ya\u015f grubunuza g\u00f6re fitness derecelendirmeniz ve ya\u015f band\u0131n\u0131z vurgulanm\u0131\u015f tam referans tablosu.<\/li>\n<\/ol>\n<h2>\u015e\u0131nav Testi Neyi \u00d6l\u00e7er<\/h2>\n<p>\u015e\u0131nav testi, <strong>\u00fcst g\u00f6vde kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131n<\/strong> \u2014 g\u00f6\u011f\u00fcs, omuz, triseps ve core kaslar\u0131n\u0131z\u0131n zaman i\u00e7inde s\u00fcrekli kuvvet uygulama yetene\u011finin \u2014 en yayg\u0131n kullan\u0131lan saha testlerinden biridir. Tek tekrarl\u0131k maksimum kuvvet testinden farkl\u0131 olarak, kaslar\u0131n\u0131z\u0131n y\u00fck alt\u0131nda ne kadar s\u00fcre \u00e7al\u0131\u015fmaya devam edebildi\u011fini \u00f6l\u00e7er; bu da g\u00fcnl\u00fck fonksiyonel fitness ile yak\u0131ndan ilgilidir: market po\u015fetleri ta\u015f\u0131mak, \u00e7ocuklar\u0131 kald\u0131rmak veya yerden kalkmak gibi.<\/p>\n<p>Test, ekipman gerektirmemesi, iki dakikadan k\u0131sa s\u00fcrmesi ve ya\u015fa ve cinsiyete g\u00f6re iyi belirlenmi\u015f normlara sahip olmas\u0131 nedeniyle pop\u00fclerdir. \u015e\u0131nav kapasitesi ve kalp-damar sa\u011fl\u0131\u011f\u0131 \u00fczerine yap\u0131lan \u00f6nc\u00fc JAMA \u00e7al\u0131\u015fmas\u0131 gibi ara\u015ft\u0131rmalar, daha y\u00fcksek \u015f\u0131nav say\u0131lar\u0131n\u0131 daha iyi uzun vadeli sa\u011fl\u0131k sonu\u00e7lar\u0131yla ili\u015fkilendirmi\u015ftir; bu da testi genel fitness\u0131n h\u0131zl\u0131 ve anlaml\u0131 bir foto\u011fraf\u0131 h\u00e2line getirir.<\/p>\n<p>Ald\u0131\u011f\u0131n\u0131z derecelendirme \u2014 <em>Zay\u0131f<\/em>'tan <em>M\u00fckemmel<\/em>'e \u2014 sizin ya\u015f\u0131n\u0131z ve cinsiyetinizdeki insanlara k\u0131yasla nerede durdu\u011funuzu g\u00f6sterir. <strong>Ortalama<\/strong> sonu\u00e7, grubunuz i\u00e7in tipik oldu\u011funuz anlam\u0131na gelir; <strong>\u0130yi<\/strong> ve <strong>M\u00fckemmel<\/strong>, ortalaman\u0131n \u00fczerinde kas dayan\u0131kl\u0131l\u0131\u011f\u0131na i\u015faret eder; <strong>Ortalama alt\u0131<\/strong> veya <strong>Zay\u0131f<\/strong> ise geli\u015fme alan\u0131 oldu\u011funu d\u00fc\u015f\u00fcnd\u00fcr\u00fcr. Ba\u015flang\u0131\u00e7 noktan\u0131z her ne olursa olsun, \u015f\u0131nav kapasitesi d\u00fczenli antrenmana h\u0131zl\u0131 yan\u0131t verir; bu nedenle 4\u20138 haftada bir testi tekrarlamak ilerlemeyi izlemek i\u00e7in harika bir yoldur.<\/p>\n<h2>Ya\u015fa ve Cinsiyete G\u00f6re \u015e\u0131nav Normlar\u0131<\/h2>\n<table>\n<thead>\n<tr>\n<th>Ya\u015f<\/th>\n<th>Erkek: Zay\u0131f<\/th>\n<th>Ort. alt\u0131<\/th>\n<th>Ortalama<\/th>\n<th>\u0130yi<\/th>\n<th>M\u00fckemmel<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>20\u201329<\/td>\n<td>0\u201319<\/td>\n<td>20\u201334<\/td>\n<td>35\u201344<\/td>\n<td>45\u201354<\/td>\n<td>\u2265 55<\/td>\n<\/tr>\n<tr>\n<td>30\u201339<\/td>\n<td>0\u201314<\/td>\n<td>15\u201324<\/td>\n<td>25\u201334<\/td>\n<td>35\u201344<\/td>\n<td>\u2265 45<\/td>\n<\/tr>\n<tr>\n<td>40\u201349<\/td>\n<td>0\u201311<\/td>\n<td>12\u201319<\/td>\n<td>20\u201329<\/td>\n<td>30\u201339<\/td>\n<td>\u2265 40<\/td>\n<\/tr>\n<tr>\n<td>50\u201359<\/td>\n<td>0\u20137<\/td>\n<td>8\u201314<\/td>\n<td>15\u201324<\/td>\n<td>25\u201334<\/td>\n<td>\u2265 35<\/td>\n<\/tr>\n<tr>\n<td>60+<\/td>\n<td>0\u20134<\/td>\n<td>5\u20139<\/td>\n<td>10\u201319<\/td>\n<td>20\u201329<\/td>\n<td>\u2265 30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table>\n<thead>\n<tr>\n<th>Ya\u015f<\/th>\n<th>Kad\u0131n: Zay\u0131f<\/th>\n<th>Ort. alt\u0131<\/th>\n<th>Ortalama<\/th>\n<th>\u0130yi<\/th>\n<th>M\u00fckemmel<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>20\u201329<\/td>\n<td>0\u20139<\/td>\n<td>10\u201320<\/td>\n<td>21\u201326<\/td>\n<td>27\u201334<\/td>\n<td>\u2265 35<\/td>\n<\/tr>\n<tr>\n<td>30\u201339<\/td>\n<td>0\u20136<\/td>\n<td>7\u201314<\/td>\n<td>15\u201321<\/td>\n<td>22\u201329<\/td>\n<td>\u2265 30<\/td>\n<\/tr>\n<tr>\n<td>40\u201349<\/td>\n<td>0\u20133<\/td>\n<td>4\u201310<\/td>\n<td>11\u201316<\/td>\n<td>17\u201324<\/td>\n<td>\u2265 25<\/td>\n<\/tr>\n<tr>\n<td>50\u201359<\/td>\n<td>0\u20132<\/td>\n<td>3\u20139<\/td>\n<td>10\u201314<\/td>\n<td>15\u201320<\/td>\n<td>\u2265 21<\/td>\n<\/tr>\n<tr>\n<td>60+<\/td>\n<td>0\u20131<\/td>\n<td>2\u20136<\/td>\n<td>7\u201311<\/td>\n<td>12\u201316<\/td>\n<td>\u2265 17<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Bu e\u015fikler, arka arkaya yap\u0131lan tam \u015f\u0131navlar i\u00e7in yayg\u0131n kullan\u0131lan normlard\u0131r. Ya\u015f band\u0131n\u0131z, hesaplay\u0131c\u0131n\u0131n referans tablosunda otomatik olarak vurgulan\u0131r.<\/p>\n<h2>Test Nas\u0131l Do\u011fru Yap\u0131l\u0131r<\/h2>\n<ul>\n<li>Tam \u015f\u0131nav kullan\u0131n: v\u00fccut ba\u015ftan topuklara kadar d\u00fcz, g\u00f6\u011f\u00fcs neredeyse yere de\u011fecek \u015fekilde, yukar\u0131da dirsekler tam a\u00e7\u0131lmal\u0131.<\/li>\n<li>Tekrarlar\u0131 uzun molalar vermeden d\u00fczenli bir ritimle yap\u0131n \u2014 say\u0131m, durdu\u011funuzda veya formunuz bozuldu\u011funda sona erer.<\/li>\n<li>\u00d6ncesinde k\u0131sa bir \u0131s\u0131nma yap\u0131n (birka\u00e7 kol \u00e7evirme ve kolay tekrar), b\u00f6ylece ilk denemeniz ger\u00e7ek kapasitenizi yans\u0131t\u0131r.<\/li>\n<li>\u0130yi dinlenin ve kaslar\u0131n\u0131z zaten yorgunken testi bir \u00fcst g\u00f6vde antrenman\u0131n\u0131n hemen ard\u0131ndan yapmaktan ka\u00e7\u0131n\u0131n.<\/li>\n<\/ul>\n<h2>S\u0131n\u0131rlamalar ve Pratik \u0130pu\u00e7lar\u0131<\/h2>\n<p>\u015e\u0131nav testi yaln\u0131zca <strong>\u00fcst g\u00f6vde kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131<\/strong> \u00f6l\u00e7er. Bacak kuvveti, kalp-damar fitness\u0131 veya esneklik hakk\u0131nda hi\u00e7bir \u015fey s\u00f6ylemez; bu nedenle eksiksiz bir tablo i\u00e7in di\u011fer de\u011ferlendirmelerle e\u015fle\u015ftirin \u2014 \u00f6rne\u011fin core dayan\u0131kl\u0131l\u0131\u011f\u0131 i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/plank-test-sure-hesaplayici\/\">Plank Testi S\u00fcresi Hesaplay\u0131c\u0131s\u0131<\/a>, genel kuvvet i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kavrama-gucu-hesaplayici\/\">Kavrama Kuvveti Hesaplay\u0131c\u0131s\u0131<\/a> veya aerobik fitness i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/cooper-testi-hesaplayici\/\">Cooper Testi Hesaplay\u0131c\u0131s\u0131<\/a>. V\u00fccudunuzun nas\u0131l ya\u015fland\u0131\u011f\u0131na dair daha kapsaml\u0131 bir \u00f6zet isterseniz <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/fitness-yas-hesaplayici\/\">Fitness Ya\u015f\u0131 Tahmincisi<\/a>ni deneyin.<\/p>\n<p>Bu referans de\u011ferler pop\u00fclasyon normlar\u0131d\u0131r, ge\u00e7me\/kalma standartlar\u0131 de\u011fildir ve bireysel sonu\u00e7lar v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na, antrenman ge\u00e7mi\u015fine ve uzuv uzunlu\u011funa g\u00f6re de\u011fi\u015fir \u2014 daha a\u011f\u0131r bireyler i\u00e7in \u015f\u0131nav g\u00f6rece daha zordur. Hen\u00fcz tam \u015f\u0131nav yapam\u0131yorsan\u0131z, diz \u00fcst\u00fc veya e\u011fimli \u015f\u0131navlarla ba\u015flay\u0131n ve ilerleyin; ayn\u0131 kaslar \u00e7al\u0131\u015f\u0131r ve ilerledik\u00e7e say\u0131n\u0131z aktar\u0131l\u0131r. Bilek, omuz veya dirsek sorunu olan herkes, maksimum efor gerektiren testlerden \u00f6nce bir uzmana dan\u0131\u015fmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00dcst g\u00f6vde kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131n yayg\u0131n kullan\u0131lan ya\u015f grubu fitness normlar\u0131yla nas\u0131l kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in arka ark\u0131na yapabildi\u011finiz \u015f\u0131nav say\u0131s\u0131n\u0131, ya\u015f\u0131n\u0131z\u0131 ve cinsiyetinizi girin.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-648","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/648","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=648"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/648\/revisions"}],"predecessor-version":[{"id":3016,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/648\/revisions\/3016"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}