{"id":3321,"date":"2026-07-18T19:42:27","date_gmt":"2026-07-18T16:42:27","guid":{"rendered":"https:\/\/www.outsidesportlab.com\/tr\/?p=3321"},"modified":"2026-07-18T19:43:54","modified_gmt":"2026-07-18T16:43:54","slug":"salah-zihnini-satrancla-bedenini-zorlayici-antrenmanla-besliyor","status":"publish","type":"post","link":"https:\/\/www.outsidesportlab.com\/tr\/salah-zihnini-satrancla-bedenini-zorlayici-antrenmanla-besliyor\/","title":{"rendered":"Salah zihnini satran\u00e7la, bedenini zorlay\u0131c\u0131 antrenmanla besliyor!"},"content":{"rendered":"\n

Be\u015fikta\u015f’\u0131n g\u00fcndemindeki Mo Salah, sahadaki performans\u0131n\u0131 zihinsel ve fiziksel g\u00fcce bor\u00e7lu… Peki bu nas\u0131l oluyor, gelin bakal\u0131m…
Mohamed Salah da daha \u00f6nce satranca \u201cba\u011f\u0131ml\u0131\u201d oldu\u011funu s\u00f6ylemi\u015f ve yakla\u015f\u0131k 1400 Elo puan\u0131na sahip oldu\u011funu a\u00e7\u0131klam\u0131\u015ft\u0131. M\u0131s\u0131rl\u0131 y\u0131ld\u0131z, satranc\u0131n efsanelerinden Carlsen\u2019den bahsederken, \u201cBen Magnus de\u011filim ama iyiyim. Magnus\u2019a kar\u015f\u0131 kimsenin \u015fans\u0131 yok. Ama umar\u0131m bir g\u00fcn oynar\u0131z\u201d ifadelerini kullanm\u0131\u015ft\u0131.<\/p>\n\n\n\n

\u201cSalah\u2019la Oynamay\u0131 \u00c7ok \u0130sterim\u201d<\/h2>\n\n\n\n

Peki Carlsen, Liverpool\u2019un y\u0131ld\u0131z futbolcusuyla kar\u015f\u0131 kar\u015f\u0131ya gelmeye haz\u0131r m\u0131?<\/p>\n\n\n\n

Cevab\u0131 net:<\/p>\n\n\n\n

\u201cB\u00fcy\u00fck bir futbol hayran\u0131y\u0131m ve kesinlikle Salah\u2019\u0131n da hayran\u0131y\u0131m. Hen\u00fcz onunla tan\u0131\u015fmad\u0131m ama kesinlikle tan\u0131\u015fmak isterim. Satran\u00e7 oynayan ve hayran oldu\u011fum di\u011fer sporcularla da oynamak isterim.\u201d <\/p>\n\n\n\n

Peki Salah, fiziksel olarak neler yap\u0131yor? <\/p>\n\n\n\n

Salah, g\u00fc\u00e7l\u00fc bir fizi\u011fe sahip olman\u0131n futbolcunun h\u0131z\u0131n\u0131 ve \u00e7evikli\u011fini kaybetmesi anlam\u0131na gelmedi\u011fini g\u00f6steren oyunculardan biri. Aksine, kasl\u0131 ve g\u00fc\u00e7l\u00fc bir fizi\u011fe sahip olurken ayn\u0131 zamanda son derece h\u0131zl\u0131 ve hareketli kalmay\u0131 ba\u015fard\u0131.<\/p>\n\n\n\n

Peki Mohamed Salah\u2019\u0131n antrenman program\u0131 ve beslenme plan\u0131 nas\u0131l?<\/p>\n\n\n\n

Salah\u2019\u0131n antrenman program\u0131; kardiyo, core \u00e7al\u0131\u015fmalar\u0131, a\u011f\u0131rl\u0131k antrenman\u0131, kuvvet \u00e7al\u0131\u015fmalar\u0131 ve toparlanma egzersizlerinden olu\u015fuyor. Program\u0131n haftada 5-6 g\u00fcn uygulanmas\u0131 ve g\u00fcnl\u00fck toplam 3-4 saatlik antrenman s\u00fcresine ula\u015fmas\u0131 \u00f6ng\u00f6r\u00fcl\u00fcyor. Antrenmanlar sabah ve ak\u015fam olmak \u00fczere iki seansa ayr\u0131l\u0131yor.<\/p>\n\n\n\n

Sabah Antrenman\u0131<\/h2>\n\n\n\n

Sabah program\u0131n\u0131n temelini kardiyo ve core \u00e7al\u0131\u015fmalar\u0131 olu\u015fturuyor. Bu iki antrenman grubunun birlikte uygulanmas\u0131, dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131rken ya\u011f yak\u0131m\u0131na da katk\u0131 sa\u011fl\u0131yor.<\/p>\n\n\n\n

Kardiyo b\u00f6l\u00fcm\u00fcnde, dayan\u0131kl\u0131l\u0131\u011f\u0131 geli\u015ftirmek ve fazla ya\u011flardan kurtulmak i\u00e7in y\u00fcksek yo\u011funluklu interval antrenmanlar tercih ediliyor. Salah\u2019\u0131n bisiklet, ko\u015fu ve su k\u00fcre\u011fi gibi egzersizleri s\u0131k s\u0131k uygulad\u0131\u011f\u0131 biliniyor.<\/p>\n\n\n\n

Kardiyo Program\u0131<\/h3>\n\n\n\n

Ko\u015fu:<\/strong>
15 dakika ko\u015fu. Her dakika i\u00e7inde 30 saniyelik sprint aral\u0131klar\u0131.<\/p>\n\n\n\n

Bisiklet:<\/strong>
15 dakika bisiklet. Her dakika i\u00e7inde 30 saniyelik sprint aral\u0131klar\u0131.<\/p>\n\n\n\n

\u0130p Atlama:<\/strong>
15 dakika yo\u011fun tempolu ip atlama. Bir dakikal\u0131k \u00e7al\u0131\u015fmalar aras\u0131nda 15-30 saniyelik dinlenmeler.<\/p>\n\n\n\n

Su K\u00fcre\u011fi:<\/strong>
15 dakika su k\u00fcre\u011fi. Her dakika i\u00e7inde 30 saniyelik sprint aral\u0131klar\u0131.<\/p>\n\n\n\n

Core Antrenman\u0131<\/h3>\n\n\n\n

Core b\u00f6l\u00fcm\u00fcnde, kar\u0131n b\u00f6lgesini ve g\u00f6vde stabilitesini g\u00fc\u00e7lendirmeye y\u00f6nelik k\u0131sa devre antrenmanlar\u0131 uygulan\u0131yor.<\/p>\n\n\n\n

    \n
  • Egzersiz say\u0131s\u0131:<\/strong> 8<\/li>\n\n\n\n
  • \u00c7al\u0131\u015fma s\u00fcresi:<\/strong> 40 saniye<\/li>\n\n\n\n
  • Devre sonras\u0131 dinlenme:<\/strong> 2 dakika<\/li>\n<\/ul>\n\n\n\n

    \u00d6ne \u00e7\u0131kan egzersizler aras\u0131nda diren\u00e7li as\u0131l\u0131 bacak kald\u0131rma ve as\u0131l\u0131 pozisyonda sa\u011fa-sola bacak hareketleri yer al\u0131yor.<\/p>\n\n\n\n

    Ak\u015fam Antrenman\u0131<\/h2>\n\n\n\n

    Ak\u015fam program\u0131 a\u011f\u0131rl\u0131kl\u0131 olarak kuvvet ve a\u011f\u0131rl\u0131k antrenmanlar\u0131ndan olu\u015fuyor. Programda \u00fcst ve alt v\u00fccut kas gruplar\u0131na y\u00f6nelik \u00e7al\u0131\u015fmalar yer al\u0131yor.<\/p>\n\n\n\n

    \u00dcst V\u00fccut A\u011f\u0131rl\u0131k Antrenman\u0131<\/h3>\n\n\n\n

    Set:<\/strong> 4<\/p>\n\n\n\n

      \n
    • \u015e\u0131nav<\/li>\n\n\n\n
    • Barfiks<\/li>\n\n\n\n
    • Bench press<\/li>\n\n\n\n
    • Dumbbell fly<\/li>\n\n\n\n
    • Lat pulldown<\/li>\n\n\n\n
    • Cable row<\/li>\n\n\n\n
    • Shoulder press<\/li>\n\n\n\n
    • Lateral raise<\/li>\n\n\n\n
    • Shrug<\/li>\n<\/ul>\n\n\n\n

      Alt V\u00fccut Antrenman\u0131<\/h3>\n\n\n\n
        \n
      • Squat<\/li>\n\n\n\n
      • Jump squat<\/li>\n\n\n\n
      • A\u011f\u0131rl\u0131kl\u0131 squat<\/li>\n\n\n\n
      • Barbell front squat<\/li>\n\n\n\n
      • Leg press<\/li>\n\n\n\n
      • Lunge<\/li>\n\n\n\n
      • Leg extension<\/li>\n\n\n\n
      • Stiff-leg deadlift<\/li>\n<\/ul>\n\n\n\n

        Kuvvet Antrenman\u0131<\/h2>\n\n\n\n

        Program\u0131n iki g\u00fcn\u00fc, \u00f6zellikle kuvvet geli\u015fimine ayr\u0131l\u0131yor.<\/p>\n\n\n\n

        Bu b\u00f6l\u00fcmde \u00f6nerilen egzersizler aras\u0131nda:<\/p>\n\n\n\n

          \n
        • Deadlift<\/li>\n\n\n\n
        • Sumo deadlift<\/li>\n\n\n\n
        • Snatch<\/li>\n\n\n\n
        • Clean and jerk<\/li>\n\n\n\n
        • Halat t\u0131rman\u0131\u015f\u0131<\/li>\n\n\n\n
        • Battle rope<\/li>\n\n\n\n
        • Farmer\u2019s walk<\/li>\n\n\n\n
        • Sled push<\/li>\n\n\n\n
        • Sled pull<\/li>\n<\/ul>\n\n\n\n

          yer al\u0131yor.<\/p>\n\n\n\n

          \u0130htiyaca g\u00f6re diren\u00e7li lunge, plank ve muscle-up gibi egzersizler de programa eklenebiliyor.<\/p>\n\n\n\n


          <\/p>\n","protected":false},"excerpt":{"rendered":"

          Be\u015fikta\u015f’\u0131n g\u00fcndemindeki Mo Salah, sahadaki performans\u0131n\u0131 zihinsel ve fiziksel g\u00fcce bor\u00e7lu.<\/p>\n","protected":false},"author":1,"featured_media":3322,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[22],"tags":[30,523],"class_list":["post-3321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tepe","tag-besiktas","tag-salah"],"uagb_featured_image_src":{"full":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13.png",674,455,false],"thumbnail":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13-150x150.png",150,150,true],"medium":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13-300x203.png",300,203,true],"medium_large":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13.png",674,455,false],"large":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13.png",674,455,false],"1536x1536":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13.png",674,455,false],"2048x2048":["https:\/\/www.outsidesportlab.com\/tr\/wp-content\/uploads\/sites\/2\/2026\/07\/images-13.png",674,455,false]},"uagb_author_info":{"display_name":"outsidesport","author_link":"https:\/\/www.outsidesportlab.com\/tr\/author\/outsidesport\/"},"uagb_comment_info":0,"uagb_excerpt":"Be\u015fikta\u015f'\u0131n g\u00fcndemindeki Mo Salah, sahadaki performans\u0131n\u0131 zihinsel ve fiziksel g\u00fcce bor\u00e7lu.","_links":{"self":[{"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/posts\/3321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/comments?post=3321"}],"version-history":[{"count":1,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/posts\/3321\/revisions"}],"predecessor-version":[{"id":3323,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/posts\/3321\/revisions\/3323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/media\/3322"}],"wp:attachment":[{"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/media?parent=3321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/categories?post=3321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.outsidesportlab.com\/tr\/wp-json\/wp\/v2\/tags?post=3321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}