{"id":6777,"date":"2026-09-26T16:27:56","date_gmt":"2026-09-26T14:27:56","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6777"},"modified":"2026-10-17T21:20:31","modified_gmt":"2026-10-17T19:20:31","slug":"kabloda-halatla-cekic-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-halatla-cekic-bukusu\/","title":{"rendered":"Kabloda halatla hammer curl"},"content":{"rendered":"

Kabloda halatla hammer curl, hammer curl hareketindeki<\/a> gibi avu\u00e7 i\u00e7lerinin birbirine bakt\u0131\u011f\u0131 tutu\u015fla yap\u0131l\u0131r. Her elinle halat\u0131n bir ucunu tutar ve a\u011f\u0131rl\u0131k blo\u011funu kald\u0131rmak i\u00e7in dirseklerini b\u00fckersin. Bisepslerin ve dirse\u011fi b\u00fcken di\u011fer kaslar\u0131n a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken ellerin halat\u0131 s\u0131k\u0131ca kavrar.<\/p>\n

Curl hareketini avu\u00e7 i\u00e7lerin yukar\u0131 bakacak \u015fekilde yapmay\u0131 tercih ediyorsan bar aparat\u0131yla kabloda biseps curl<\/a> dene. Halatl\u0131 versiyonda avu\u00e7 i\u00e7lerin hem kald\u0131r\u0131\u015f hem de geri d\u00f6n\u00fc\u015f s\u0131ras\u0131nda birbirine bakar.<\/p>\n

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

\u0130ki ucu ayn\u0131 y\u00fckseklikte kavrayarak dirseklerini b\u00fckmeye odaklanabilirsin.<\/p>\n

Makaray\u0131 al\u00e7ak konuma ayarla ve kontrol edebilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7. Halat\u0131n iki ucunu, u\u00e7lardaki topuzlar\u0131n hemen yan\u0131ndan ve ayn\u0131 y\u00fckseklikten kavra. Halat\u0131 sa\u011flamca kavra; parmaklar\u0131n\u0131 gev\u015fetip y\u00fck\u00fc topuzlara b\u0131rakma.<\/p>\n

Y\u00fcz\u00fcn istasyona d\u00f6n\u00fck dur ve kablonun bo\u015flu\u011funu alacak kadar geriye ad\u0131m at. Halat\u0131n uyluklar\u0131na ve makineye de\u011fmeden hareket edebilmesi i\u00e7in alan b\u0131rak. Dirseklerini b\u00fckerken \u00fcst kollar\u0131n\u0131 v\u00fccuduna yak\u0131n tut ve iki elini ayn\u0131 anda, rahat\u00e7a ula\u015fabildi\u011fin y\u00fcksekli\u011fe kadar kald\u0131r. Halat u\u00e7lar\u0131n\u0131 belli bir y\u00fcksekli\u011fe getirmek zorunda de\u011filsin.<\/p>\n

\u0130ki elini de ayn\u0131 h\u0131zda, yava\u015f\u00e7a indir. Ayaklar\u0131n\u0131 yerinde tut ve hareketin hem \u00fcst hem de alt noktas\u0131nda kontrol edebilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7. Bir elin hareketin en \u00fcst noktas\u0131na di\u011ferinden \u00f6nce ula\u015f\u0131yorsa ellerini ayn\u0131 hizaya getirmek i\u00e7in dirseklerinden hi\u00e7birinin \u00f6ne ya da yukar\u0131 kaymas\u0131na izin verme. A\u011f\u0131rl\u0131\u011f\u0131 indir ve yeniden denemeden \u00f6nce halat\u0131n iki taraf\u0131n\u0131n uzunlu\u011funu kontrol et.<\/p>\n

Tutu\u015fun, kol kaslar\u0131n\u0131n nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 etkiler. Antrenmanl\u0131 10 erkek v\u00fccut geli\u015ftiricinin kat\u0131ld\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada, avu\u00e7 i\u00e7leri yukar\u0131 bakacak \u015fekilde yap\u0131lan kabloda biseps curl, kald\u0131r\u0131\u015f s\u0131ras\u0131nda biseps ve brachioradialis kaslar\u0131nda n\u00f6tr tutu\u015fla ve halatla yap\u0131lan curl’e g\u00f6re daha fazla aktivite olu\u015fturdu. \u00c7al\u0131\u015fma, uzun vadeli kas geli\u015fimini de\u011fil kas aktivitesini \u00f6l\u00e7t\u00fc.<\/span>[1]<\/sup><\/a><\/span><\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To: Rope Hammer Curl<\/div><\/div>
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