{"id":6757,"date":"2026-09-26T05:17:48","date_gmt":"2026-09-26T03:17:48","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6757"},"modified":"2026-09-26T05:17:48","modified_gmt":"2026-09-26T03:17:48","slug":"kabloda-one-omuz-kaldirisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-one-omuz-kaldirisi\/","title":{"rendered":"Kabloda \u00f6ne kald\u0131r\u0131\u015f"},"content":{"rendered":"

Kabloda \u00f6ne kald\u0131r\u0131\u015fta, omuzlar\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in k\u0131sa bir bar\u0131 v\u00fccudunun \u00f6n\u00fcnde kald\u0131r\u0131rs\u0131n. S\u0131rt\u0131n al\u00e7ak makaraya d\u00f6n\u00fck, kablo bacaklar\u0131n\u0131n aras\u0131ndan ge\u00e7ecek \u015fekilde dur. Dirseklerin hafif b\u00fck\u00fcl\u00fc kal\u0131rken omuzlar\u0131n kollar\u0131n\u0131 \u00f6ne do\u011fru hareket ettirir.<\/p>\n

Her elinde ayr\u0131 bir a\u011f\u0131rl\u0131k tutmay\u0131 tercih ediyorsan damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f\u0131<\/a> dene. Bantla \u00f6ne kald\u0131r\u0131\u015fta<\/a>, ayaklar\u0131n\u0131n alt\u0131nda sabitledi\u011fin bir egzersiz band\u0131 kullan\u0131l\u0131r. Kablolu versiyonda kablonun serbest\u00e7e hareket edebilmesi i\u00e7in bacaklar\u0131n\u0131n aras\u0131nda yeterli bo\u015fluk bulunmal\u0131d\u0131r.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Kablo a\u015fa\u011f\u0131dan \u00e7eker, ama kald\u0131r\u0131\u015f\u0131 yine omuzlar\u0131n y\u00f6nlendirir. Makaradan, kablonun serbest\u00e7e hareket edebilece\u011fi ama g\u00f6vdeni yerinden \u00e7ekmeyece\u011fi bir mesafede ba\u015fla.<\/p>\n

Al\u00e7ak makaraya k\u0131sa bir bar tak ve hafif bir a\u011f\u0131rl\u0131kla ba\u015fla. S\u0131rt\u0131n makaraya d\u00f6n\u00fck olacak \u015fekilde tam \u00f6n\u00fcnde dur; kablo bacaklar\u0131n\u0131n aras\u0131ndan bar\u0131n ortas\u0131na do\u011fru uzanmal\u0131d\u0131r. Bar\u0131 uyluklar\u0131n\u0131n \u00f6n\u00fcnde rahat\u00e7a tutarak kablo gerilene kadar \u00f6ne ad\u0131m at.<\/p>\n

Ellerini ortadaki ba\u011flant\u0131n\u0131n iki yan\u0131na e\u015fit uzakl\u0131kta yerle\u015ftir. Ellerinin aras\u0131, bileklerin \u00f6n kollar\u0131nla ayn\u0131 hizada kalacak kadar geni\u015f olsun. Kablonun ayaklar\u0131na de\u011fmeden ge\u00e7ebilmesi i\u00e7in ayaklar\u0131n\u0131 yeterince a\u00e7 ve tabanlar\u0131n\u0131 tam olarak yere bas.<\/p>\n

\u00dcst g\u00f6vdeni dik tutarak bar\u0131 ak\u0131c\u0131 bi\u00e7imde yakla\u015f\u0131k omuz hizas\u0131na kald\u0131r. Dirseklerini hafif\u00e7e b\u00fck ve bu a\u00e7\u0131y\u0131 koru; bar\u0131 yatay tut. Bar\u0131 ayn\u0131 yoldan geri indir ve uyluklar\u0131na \u00e7arpmamas\u0131 i\u00e7in barla uyluklar\u0131n aras\u0131nda biraz bo\u015fluk b\u0131rak.<\/p>\n

Makaran\u0131n tam \u00f6n\u00fcnde de\u011fil de bir yan\u0131nda durmak, kablonun seni \u00e7apraz y\u00f6nde \u00e7ekmesine ve v\u00fccudunun d\u00f6nmesine yol a\u00e7abilir. A\u011f\u0131rl\u0131\u011f\u0131 art\u0131rmadan \u00f6nce konumunu kontrol et. Set sonunda bar\u0131 indir ve a\u011f\u0131rl\u0131k blo\u011fu yerine oturana kadar makaraya do\u011fru geri git. D\u00f6nmeden \u00f6nce gev\u015feyen kablodan uzakla\u015f.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Cable Front Lateral Raise<\/div><\/div>
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