{"id":745,"date":"2026-10-03T15:21:33","date_gmt":"2026-10-03T14:21:33","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/kuvvet-standartlari-siklet\/"},"modified":"2026-10-03T15:21:33","modified_gmt":"2026-10-03T14:21:33","slug":"kuvvet-standartlari-siklet","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/kuvvet-standartlari-siklet\/","title":{"rendered":"Siklet S\u0131n\u0131f\u0131na G\u00f6re Kuvvet Standartlar\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\">V\u00fccut A\u011f\u0131rl\u0131\u011f\u0131na G\u00f6re Kald\u0131rma Kuvveti Seviyesi<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"745\" data-favorite-title=\"Kuvvet Standartlar\u0131\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/kuvvet-standartlari-siklet\/\" data-favorite-excerpt=\"Tek tekrarl\u0131k bench press, squat veya deadlift sonucunuzu en yak\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u0131n\u0131f\u0131n\u0131n kuvvet standartlar\u0131yla kar\u015f\u0131la\u015ft\u0131r\u0131n. Cinsiyetinizi, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ve kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 girin ve seviyenizi g\u00f6r\u00fcn.\" 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\/kuvvet-standartlari-siklet\/\" method=\"POST\" class=\"calculator\" id=\"calculator-745\" data-post=\"745\"><fieldset class=\"fieldset-input\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Cinsiyet<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"cinsiyet\"><option value=\"male\">Erkek<\/option><option value=\"female\">Kad\u0131n<\/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><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Egzersiz<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"egzersiz\"><option value=\"bench\">Bench Press<\/option><option value=\"squat\">Squat<\/option><option value=\"deadlift\">Deadlift<\/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><div class=\"field has-term\" id=\"input-3\"><label for=\"field-3\">V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131<\/label><div class=\"term\">BW<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"vcut_arl\" id=\"field-3\" aria-describedby=\"calc-unit-3 calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"30\" value=\"80\"\/><div class=\"unit\" id=\"calc-unit-3\">kg<\/div><small id=\"calc-info-3\">V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kilogram cinsinden girin<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-4\">Kald\u0131r\u0131lan a\u011f\u0131rl\u0131k<\/label><div class=\"term\">LW<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"kaldrlan_arlk\" id=\"field-4\" aria-describedby=\"calc-unit-4 calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"100\"\/><div class=\"unit\" id=\"calc-unit-4\">kg<\/div><small id=\"calc-info-4\">Tek tekrarda kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 girin<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"745\">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> Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Kuvvet Seviyeniz<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/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=\"745\" 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>Kuvvet Standartlar\u0131 Form\u00fcl\u00fc<\/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\\[C=\\underset{c\\in\\{60,80,100\\}}{\\operatorname{arg\\,min}}\\,|BW-c|\\]\n\\[L=\\begin{cases}\\text{Yeni Ba\u015flayan},&amp;LW&lt;T_1\\\\\\text{Acemi},&amp;T_1\\le LW&lt;T_2\\\\\\text{Orta Seviye},&amp;T_2\\le LW&lt;T_3\\\\\\text{\u0130leri Seviye},&amp;T_3\\le LW&lt;T_4\\\\\\text{Elit},&amp;LW\\ge T_4\\end{cases}\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(BW\\) \u2014 kilogram cinsinden v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131.<\/li>\n<li>\\(LW\\) \u2014 tek tekrar i\u00e7in kald\u0131r\u0131lan a\u011f\u0131rl\u0131k, kilogram cinsinden.<\/li>\n<li>\\(C\\) \u2014 en yak\u0131n referans v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u0131n\u0131f\u0131: 60, 80 veya 100 kg. E\u015fitlik durumunda daha d\u00fc\u015f\u00fck s\u0131n\u0131f se\u00e7ilir.<\/li>\n<li>\\(T_1\\) ile \\(T_4\\) \u2014 se\u00e7ilen Cinsiyet, Hareket ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u0131n\u0131f\u0131na ait ilk d\u00f6rt kald\u0131rma e\u015fi\u011fi.<\/li>\n<li>\\(L\\) \u2014 g\u00f6r\u00fcnt\u00fclenen kuvvet seviyesi.<\/li>\n<\/ul>\n<p>Hesap makinesi kald\u0131rman\u0131z\u0131 tek bir referans s\u0131n\u0131f\u0131n\u0131n e\u015fikleriyle kar\u015f\u0131la\u015ft\u0131r\u0131r; s\u0131n\u0131flar aras\u0131nda ara de\u011fer hesaplamas\u0131 yapmaz. Kay\u0131tl\u0131 her standard\u0131n be\u015finci bir e\u015fi\u011fi olsa da bu e\u015fik g\u00f6r\u00fcnt\u00fclenen seviyeyi etkilemez.<\/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>Kuvvet Standartlar\u0131 \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> varsay\u0131lan giri\u015flerle 80 kg a\u011f\u0131rl\u0131\u011f\u0131ndaki bir erkek sporcu bench presste tek tekrarla 100 kg kald\u0131r\u0131yor. 80 kg s\u0131n\u0131f\u0131n\u0131n e\u015fikleri 50, 80, 110, 140 ve 170 kg'd\u0131r.<\/p>\n<p>\\[C=80\\text{ kg},\\qquad 80\\text{ kg}\\le100\\text{ kg}&lt;110\\text{ kg}\\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> Orta Seviye. Kald\u0131r\u0131lan a\u011f\u0131rl\u0131k ikinci e\u015fi\u011fe ula\u015f\u0131yor ancak \u00fc\u00e7\u00fcnc\u00fcye ula\u015fm\u0131yor.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesap makinesi nas\u0131l kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>Cinsiyet<\/strong> se\u00e7in: Erkek veya Kad\u0131n. Bu, hesap makinesinin iki standart setinden birini se\u00e7er.<\/li>\n<li><strong>Hareket<\/strong> se\u00e7in: Bench Press, Squat veya Deadlift. Her hareketin kald\u0131rma e\u015fikleri farkl\u0131d\u0131r.<\/li>\n<li><strong>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131<\/strong> kilogram cinsinden girin. Hesap makinesi 60, 80 ve 100 kg referans s\u0131n\u0131flar\u0131ndan hangisi en yak\u0131nsa onu kullan\u0131r.<\/li>\n<li><strong>Kald\u0131r\u0131lan a\u011f\u0131rl\u0131\u011f\u0131<\/strong> kilogram cinsinden girin: ge\u00e7erli oldu\u011fu durumlarda bar dahil, tek tekrarla ba\u015far\u0131yla kald\u0131r\u0131lan toplam a\u011f\u0131rl\u0131k.<\/li>\n<li><strong>Kuvvet Seviyenizi<\/strong> okuyun. Geli\u015fiminizi izlemek i\u00e7in hesaplamay\u0131 daha sonraki bir tek tekrarl\u0131k kald\u0131r\u0131\u015fla, benzer ko\u015fullar alt\u0131nda tekrarlay\u0131n.<\/li>\n<\/ol>\n<h2>Kuvvet seviyeniz ne anlama gelir<\/h2>\n<p>Bir kuvvet standard\u0131, kald\u0131r\u0131lan kilogram\u0131 tek ba\u015f\u0131na bildirmek yerine bir kald\u0131r\u0131\u015f\u0131 geni\u015f bir kategoriye yerle\u015ftirir. Bu hesap makinesi tek tekrarl\u0131k sonucunuzu, se\u00e7ti\u011finiz cinsiyet, hareket ve en yak\u0131n referans v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u0131n\u0131f\u0131 i\u00e7in sabit e\u015fiklerle kar\u015f\u0131la\u015ft\u0131r\u0131r. Olas\u0131 sonu\u00e7lar\u0131 Yeni Ba\u015flayan, Acemi, Orta Seviye, \u0130leri Seviye ve Elit'tir. Bunlar bu hesap makinesinin e\u015fik kurallar\u0131n\u0131n atad\u0131\u011f\u0131 etiketlerdir; ne kadar s\u00fcredir antrenman yapt\u0131\u011f\u0131n\u0131z\u0131n bir \u00f6l\u00e7\u00fcs\u00fc de\u011fildir.<\/p>\n<p>Kategoriler kald\u0131r\u0131lan a\u011f\u0131rl\u0131\u011f\u0131n farkl\u0131 aral\u0131klar\u0131n\u0131 tan\u0131mlar. \u00d6rne\u011fin Orta Seviye sonucu, kald\u0131r\u0131\u015f\u0131n\u0131z\u0131n Orta Seviye aral\u0131\u011f\u0131n\u0131 ba\u015flatan e\u015fi\u011fi kar\u015f\u0131lad\u0131\u011f\u0131 ancak \u0130leri Seviye aral\u0131\u011f\u0131n\u0131 ba\u015flatan e\u015fi\u011fin alt\u0131nda kald\u0131\u011f\u0131 anlam\u0131na gelir. Bir e\u015fi\u011fe ula\u015fmak sizi daha y\u00fcksek aral\u0131\u011fa yerle\u015ftirir; hesap makinesi kar\u015f\u0131la\u015ft\u0131rmay\u0131 yapmadan \u00f6nce kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 yuvarlamaz.<\/p>\n<p>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 \u00f6nemlidir, \u00e7\u00fcnk\u00fc belirli bir kald\u0131r\u0131\u015f farkl\u0131 boyutlardaki sporcular i\u00e7in farkl\u0131 bir kuvvet ba\u015far\u0131s\u0131n\u0131 temsil edebilir. Yine de bu sonu\u00e7 performansa bakman\u0131n yaln\u0131zca bir yoludur. Antrenman ge\u00e7mi\u015fi, teknik, ekipman ve bir kald\u0131r\u0131\u015f\u0131n ge\u00e7erli say\u0131lmas\u0131na dair kurallar\u0131n t\u00fcm\u00fc kar\u015f\u0131la\u015ft\u0131rmalar\u0131 etkileyebilir. V\u00fccut a\u011f\u0131rl\u0131klar\u0131 aras\u0131 powerlifting toplamlar\u0131n\u0131n ayr\u0131 bir kar\u015f\u0131la\u015ft\u0131rmas\u0131 i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/wilks-puani-hesaplama\/\">Wilks Skoru hesap makinesine<\/a> bak\u0131n.<\/p>\n<h2>80 kg s\u0131n\u0131f\u0131 i\u00e7in referans e\u015fikler<\/h2>\n<p>Tablo, 80 kg referans v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda g\u00f6r\u00fcnt\u00fclenen seviyeyi belirleyen d\u00f6rt e\u015fi\u011fi g\u00f6sterir. Her de\u011fer, s\u00fctununun en \u00fcst\u00fcndeki seviye i\u00e7in kilogram cinsinden minimum tek tekrarl\u0131k kald\u0131r\u0131\u015ft\u0131r. Acemi e\u015fi\u011finin alt\u0131ndaki bir kald\u0131r\u0131\u015f Yeni Ba\u015flayan olarak etiketlenir.<\/p>\n<table>\n<thead>\n<tr>\n<th>Cinsiyet<\/th>\n<th>Hareket<\/th>\n<th>Acemi<\/th>\n<th>Orta Seviye<\/th>\n<th>\u0130leri Seviye<\/th>\n<th>Elit<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Erkek<\/td>\n<td>Bench Press<\/td>\n<td>50<\/td>\n<td>80<\/td>\n<td>110<\/td>\n<td>140<\/td>\n<\/tr>\n<tr>\n<td>Erkek<\/td>\n<td>Squat<\/td>\n<td>60<\/td>\n<td>100<\/td>\n<td>140<\/td>\n<td>180<\/td>\n<\/tr>\n<tr>\n<td>Erkek<\/td>\n<td>Deadlift<\/td>\n<td>80<\/td>\n<td>120<\/td>\n<td>160<\/td>\n<td>210<\/td>\n<\/tr>\n<tr>\n<td>Kad\u0131n<\/td>\n<td>Bench Press<\/td>\n<td>20<\/td>\n<td>35<\/td>\n<td>50<\/td>\n<td>70<\/td>\n<\/tr>\n<tr>\n<td>Kad\u0131n<\/td>\n<td>Squat<\/td>\n<td>30<\/td>\n<td>50<\/td>\n<td>75<\/td>\n<td>95<\/td>\n<\/tr>\n<tr>\n<td>Kad\u0131n<\/td>\n<td>Deadlift<\/td>\n<td>40<\/td>\n<td>60<\/td>\n<td>90<\/td>\n<td>115<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Varsay\u0131mlar ve pratik s\u0131n\u0131rlar<\/h2>\n<p>Hesap makinesi yaln\u0131zca \u00fc\u00e7 referans v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u0131n\u0131f\u0131 kullan\u0131r. Tam olarak 70 kg'da 60 kg s\u0131n\u0131f\u0131n\u0131, tam olarak 90 kg'da 80 kg s\u0131n\u0131f\u0131n\u0131 se\u00e7er. 60 kg alt\u0131ndaki veya 100 kg \u00fcst\u00fcndeki a\u011f\u0131rl\u0131klar yine de en yak\u0131n mevcut s\u0131n\u0131f\u0131 kullan\u0131r. Bunun sonucu olarak, s\u0131n\u0131f s\u0131n\u0131r\u0131na yak\u0131n bir yerde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zdaki k\u00fc\u00e7\u00fck bir de\u011fi\u015fiklik, kald\u0131r\u0131\u015f\u0131n\u0131z ayn\u0131 kalsa bile g\u00f6r\u00fcnt\u00fclenen seviyenizi de\u011fi\u015ftirebilir.<\/p>\n<p>Birka\u00e7 tekrarl\u0131k set i\u00e7in kullan\u0131lan a\u011f\u0131rl\u0131\u011f\u0131 de\u011fil, ger\u00e7ekten ba\u015far\u0131l\u0131 bir tek tekrarl\u0131k kald\u0131r\u0131\u015f girin. Yaln\u0131zca \u00e7ok tekrarl\u0131 bir bench press biliyorsan\u0131z <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bench-press-1rm-hesaplama\/\">Bench Press 1RM hesap makinesi<\/a> bir tekrarl\u0131k maksimumu tahmin edebilir, ancak tahmin test edilmi\u015f bir kald\u0131r\u0131\u015f kadar do\u011frudan de\u011fildir. A\u011f\u0131r kald\u0131r\u0131\u015flar\u0131 test ederken bir yard\u0131mc\u0131 spooter veya uygun g\u00fcvenlik ekipman\u0131 kullan\u0131n.<\/p>\n<p>Bu e\u015fikler sabit referans de\u011ferlerdir; yar\u0131\u015fma s\u0131ralamas\u0131 veya y\u00fczdelik dilim de\u011fildir. Hesap makinesi ya\u015f, boy, antrenman deneyimi, kald\u0131r\u0131\u015f tekni\u011fi veya ekipman\u0131 dikkate almaz. Performans\u0131n v\u00fccut k\u00fctlesiyle ili\u015fkisine ba\u015fka bir a\u00e7\u0131dan bakmak i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/guc-agirlik-orani-hesaplama\/\">G\u00fc\u00e7-A\u011f\u0131rl\u0131k Oran\u0131 hesap makinesini<\/a> deneyin. Burada ilerlemeyi izlerken ayn\u0131 hareketi kar\u015f\u0131la\u015ft\u0131r\u0131n ve tutarl\u0131 kald\u0131rma ko\u015fullar\u0131 kullan\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tek tekrarl\u0131k bench press, squat veya deadlift sonucunuzu en yak\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u0131n\u0131f\u0131n\u0131n kuvvet standartlar\u0131yla kar\u015f\u0131la\u015ft\u0131r\u0131n. Cinsiyetinizi, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ve kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 girin ve seviyenizi g\u00f6r\u00fcn.<\/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-745","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\/745","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=745"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/745\/revisions"}],"predecessor-version":[{"id":3242,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/745\/revisions\/3242"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}