Trap bar, hex bar veya alt\u0131gen bar adlar\u0131yla da bilinir. \u0130\u00e7ine girip ayakta durdu\u011fun bir \u00e7er\u00e7evesi vard\u0131r. Tutacaklar v\u00fccudunun iki yan\u0131nda yer al\u0131r; a\u011f\u0131rl\u0131k plakalar\u0131 \u00e7er\u00e7evenin d\u0131\u015f\u0131ndaki u\u00e7lara tak\u0131l\u0131r. Deadlift, a\u011f\u0131rl\u0131k ta\u015f\u0131ma y\u00fcr\u00fcy\u00fc\u015fleri ve omuz silkme hareketlerinde kullanabilirsin.<\/p>\n
Kapal\u0131 alt\u0131gen \u00e7er\u00e7eve bacaklar\u0131n\u0131 \u00e7evreler. A\u00e7\u0131k trap bar\u0131n bir taraf\u0131 bo\u015ftur. Bu, i\u00e7eri girip \u00e7\u0131kmay\u0131 kolayla\u015ft\u0131r\u0131r ve lunge gibi hareketlere daha fazla yer b\u0131rakabilir. A\u00e7\u0131kl\u0131k tek ba\u015f\u0131na bar\u0131n dengeli oldu\u011funu veya istedi\u011fin egzersize uygunlu\u011funu g\u00f6stermez.<\/p>\n
Baz\u0131 a\u00e7\u0131k modellerde y\u00fckleme ayaklar\u0131 bulunur. Bo\u015f bar\u0131 yat\u0131rarak plaka tak\u0131lan u\u00e7lar\u0131 zeminden kald\u0131rabilir ve plakalar\u0131 daha rahat yerle\u015ftirebilirsin. Sistemin nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 ve ne kadar yer istedi\u011fini kontrol et; her a\u00e7\u0131k barda bu \u00f6zellik yoktur.<\/p>\n
Ayn\u0131 y\u00fckl\u00fc barda y\u00fcksek tutacaklar, yerden deadlift ba\u015flang\u0131c\u0131nda ellerini al\u00e7ak tutacaklara g\u00f6re daha yukar\u0131da konumland\u0131r\u0131r. Bu da hareket mesafesini de\u011fi\u015ftirir. Antrenman a\u011f\u0131rl\u0131klar\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131r\u0131rken hangi tutacaklar\u0131 kulland\u0131\u011f\u0131n\u0131 not et. Baz\u0131 modellerde y\u00fcksekli\u011fi de\u011fi\u015ftirmek i\u00e7in bar\u0131 ters \u00e7evirmek gerekir.<\/p>\n
Tutacak aral\u0131\u011f\u0131n\u0131 ve \u00e7er\u00e7evenin i\u00e7indeki bo\u015flu\u011fu da kontrol et. Bar\u0131 sa\u011flam kavrarken \u00e7er\u00e7eve bacaklar\u0131na \u00e7arpmamal\u0131d\u0131r. T\u0131rt\u0131k yap\u0131s\u0131, tutacak kal\u0131nl\u0131\u011f\u0131 ve de\u011fi\u015ftirilebilir tutacaklar eldeki hissi etkiler.<\/p>\n
Plaka tak\u0131lan u\u00e7lar\u0131n \u00e7ap\u0131n\u0131 plakalar\u0131n ve kilitlerinle kar\u015f\u0131la\u015ft\u0131r. Kullan\u0131labilir uzunluk da \u00f6nemlidir: Kal\u0131n bumper plakalar ince demir plakalardan daha fazla yer kaplar. Kilitler i\u00e7in de yeterli alan b\u0131rak.<\/p>\n
Bar\u0131 rack\u2019te kullanacaksan plaka dayanaklar\u0131 aras\u0131ndaki mesafeyi ve bar\u0131n desteklere oturabilece\u011fi b\u00f6l\u00fcmleri kontrol et. Uzun bir bar her rack\u2019e uymaz. Bo\u015f a\u011f\u0131rl\u0131\u011f\u0131n\u0131, kapasitesini ve plakalar tak\u0131l\u0131yken toplam geni\u015fli\u011fini incele. Bu geni\u015flik y\u00fcr\u00fcrken, d\u00f6nerken ve k\u00fc\u00e7\u00fck bir ev spor alan\u0131nda saklarken de \u00f6nemlidir.<\/p>\n
\u0130ki tarafa e\u015fit y\u00fck tak ve plakalar\u0131 kilitle. A\u011f\u0131rl\u0131k ta\u015f\u0131ma y\u00fcr\u00fcy\u00fc\u015flerinde g\u00fczerg\u00e2h boyunca \u00e7er\u00e7evenin rahat\u00e7a ge\u00e7ebilece\u011fi kadar bo\u015f alan oldu\u011fundan emin ol. Trap bar, bacaklar\u0131n\u0131n \u00f6n\u00fcnde tuttu\u011fun d\u00fcz halter bar\u0131ndan farkl\u0131 bir ekipmand\u0131r.<\/p>\n","protected":false},"featured_media":30452,"parent":0,"template":"","meta":[],"acf":{"alternative_title_for_auto_generated_content":"","equipment":null,"post_type":"equipment"},"yoast_head":"