{"id":6789,"date":"2026-10-16T23:15:48","date_gmt":"2026-10-16T21:15:48","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6789"},"modified":"2026-10-16T23:15:48","modified_gmt":"2026-10-16T21:15:48","slug":"kabloda-judo-flip","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-judo-flip\/","title":{"rendered":"Kabloda judo flip"},"content":{"rendered":"

Kabloda judo flip, kar\u0131n kaslar\u0131n\u0131 kullanarak g\u00f6vdeyi \u00f6ne b\u00fckme hareketini k\u00fc\u00e7\u00fck bir d\u00f6n\u00fc\u015fle birle\u015ftirir. Makara al\u00e7ak konumdayken halat\u0131 bir omzunun \u00fczerinden ge\u00e7irir, kar\u0131n kaslar\u0131nla obliklerini kullanarak g\u00f6vdeni \u00e7apraz bi\u00e7imde a\u015fa\u011f\u0131 b\u00fckersin. \u00dcst g\u00f6vden hareket ederken kollar\u0131n halat\u0131 v\u00fccuduna yak\u0131n tutar. Ad\u0131 \u00f6yle olsa da bu egzersizde ne tutaca\u011f\u0131 f\u0131rlat\u0131rs\u0131n ne de ger\u00e7ek bir judo at\u0131\u015f\u0131 yapars\u0131n.<\/p>\n

Ayakta kabloda mekik, \u00e7apraz d\u00f6n\u00fc\u015f olmadan \u00f6ne do\u011fru g\u00f6vde b\u00fck\u00fc\u015f\u00fc i\u00e7erir. Ayakta kabloda \u00e7apraz kald\u0131r\u0131\u015fta<\/a> tutaca\u011f\u0131, kollar\u0131n\u0131 v\u00fccudundan daha uzakta tutarak a\u015fa\u011f\u0131dan yukar\u0131 kald\u0131r\u0131rs\u0131n. Ayakta kar\u0131n d\u00f6n\u00fc\u015fleriyle<\/a> omuzlar\u0131n\u0131n arkas\u0131ndan ge\u00e7en bir kablo olmadan d\u00f6nme hareketini \u00e7al\u0131\u015fabilirsin.<\/p>\n

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

Bu \u00e7e\u015fitte kablo bir omzunun \u00fczerinden \u00e7apraz ilerler. G\u00f6vdeni d\u00f6nd\u00fcrmeyi ve b\u00fckmeyi hafif y\u00fckle \u00e7al\u0131\u015f\u0131rsan, hareketin yaln\u0131zca kollarla yap\u0131lan bir \u00e7eki\u015fe d\u00f6n\u00fc\u015fmesini \u00f6nleyebilirsin.<\/p>\n

Halat\u0131 al\u00e7ak makaraya tak ve hafif bir a\u011f\u0131rl\u0131kla ba\u015fla. Sol taraf\u0131n istasyona d\u00f6n\u00fck olacak \u015fekilde yan dur; ayaklar\u0131n\u0131 a\u00e7 ve dizlerini hafif\u00e7e b\u00fck. Halat u\u00e7lar\u0131n\u0131 iki elinle sol kal\u00e7an\u0131n yak\u0131n\u0131nda tut.<\/p>\n

\u00d6nce hareketi diren\u00e7 olmadan dene, ard\u0131ndan hafif bir y\u00fckle kablonun izledi\u011fi yolu kontrol et. \u0130stasyona s\u0131rt\u0131n\u0131 d\u00f6n\u00fcp halat\u0131 sol omzunun \u00fczerinden ge\u00e7irdi\u011finde kablo, boynunun veya bo\u011faz\u0131n\u0131n \u00f6n\u00fcnden de\u011fil, omzunun yan\u0131ndan ge\u00e7melidir.<\/p>\n

\u0130stasyona s\u0131rt\u0131n\u0131 d\u00f6nerken halat\u0131 sol omzunun \u00fczerinden ge\u00e7ir ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 \u00f6ne aktar. Nefes ver ve sa\u011f kal\u00e7an\u0131n \u00f6n taraf\u0131na do\u011fru hafif\u00e7e d\u00f6nerken kaburgalar\u0131n\u0131 pelvisine yakla\u015ft\u0131racak \u015fekilde g\u00f6vdeni b\u00fck. Ellerini v\u00fccuduna yak\u0131n, dirseklerini b\u00fck\u00fcl\u00fc tut. Gerekirse kal\u00e7an\u0131n ve ayaklar\u0131n\u0131n biraz d\u00f6nmesine izin ver; dizlerin ayaklar\u0131nla ayn\u0131 y\u00f6nde kals\u0131n. K\u0131sa ve kontroll\u00fc bir hareket yeterlidir; yere kadar e\u011filmen gerekmez.<\/p>\n

G\u00f6vdeni yava\u015f\u00e7a do\u011frult, ard\u0131ndan istasyona do\u011fru geri d\u00f6n\u00fcp ba\u015flang\u0131\u00e7taki gibi yan dur ve halat\u0131 sol kal\u00e7an\u0131n yak\u0131n\u0131na indir. Geri d\u00f6n\u00fc\u015f boyunca kabloyu kontrol alt\u0131nda tut. Tekrarlar\u0131n\u0131 tamamla, a\u011f\u0131rl\u0131k blo\u011funun yerine oturmas\u0131n\u0131 sa\u011fla ve taraf de\u011fi\u015ftir. Sa\u011f taraf\u0131n istasyona d\u00f6n\u00fck ve halat sa\u011f omzunun \u00fczerinden ge\u00e7ecek \u015fekilde hareketi di\u011fer tarafta simetrik olarak tekrarla.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Cable Judo Flip Exercise Videos & Guides Bodybuilding com<\/div><\/div>
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