{"id":6832,"date":"2026-10-12T21:23:42","date_gmt":"2026-10-12T19:23:42","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6832"},"modified":"2026-10-12T21:23:42","modified_gmt":"2026-10-12T19:23:42","slug":"dar-tutuslu-sinav","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dar-tutuslu-sinav\/","title":{"rendered":"Dar tutu\u015flu \u015f\u0131nav"},"content":{"rendered":"

Dar tutu\u015flu \u015f\u0131navda ellerini normal \u015f\u0131nava<\/a> g\u00f6re birbirine daha yak\u0131n yerle\u015ftirirsin. G\u00f6\u011fs\u00fcn, omuzlar\u0131n\u0131n \u00f6n k\u0131sm\u0131 ve trisepslerin \u00e7al\u0131\u015f\u0131rken v\u00fccudunu tek bir b\u00fct\u00fcn h\u00e2linde indirip kald\u0131r\u0131rs\u0131n. Dirseklerin yanlara do\u011fru a\u00e7\u0131lmak yerine g\u00f6vdene yak\u0131n hareket eder.<\/p>\n

Ba\u015fparmaklar\u0131n\u0131 ve parmak u\u00e7lar\u0131n\u0131 birle\u015ftirerek elmas \u015fekli olu\u015fturman gerekmez. Ellerini, rahat\u00e7a al\u00e7al\u0131p kendini yukar\u0131 itebilece\u011fin kadar birbirine yakla\u015ft\u0131r. Al\u0131\u015ft\u0131\u011f\u0131n el a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 koruyup diren\u00e7 eklemeyi tercih ediyorsan bantl\u0131 \u015f\u0131nav<\/a> ba\u015fka bir se\u00e7enektir.<\/p>\n

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

Ellerini daha dar koymak, v\u00fccudunu ta\u015f\u0131ma \u015feklini de\u011fi\u015ftirir, ancak ellerini birbirine yap\u0131\u015ft\u0131rman gerekmez. Ak\u0131c\u0131 bi\u00e7imde inip yeniden yukar\u0131 itebilece\u011fin kadar aral\u0131k b\u0131rak.<\/p>\n

Ellerini g\u00f6\u011fs\u00fcn\u00fcn alt\u0131na, omuz geni\u015fli\u011finden daha dar yerle\u015ftir. Parmaklar\u0131n\u0131 a\u00e7 ve rahat hissettiriyorsa ellerini hafif\u00e7e d\u0131\u015far\u0131 \u00e7evir. Omuzlar\u0131n ellerinin \u00fczerinde kalacak \u015fekilde kontroll\u00fc bi\u00e7imde al\u00e7alabilmek i\u00e7in ellerinin aras\u0131nda yeterli bo\u015fluk b\u0131rak.<\/p>\n

Ayaklar\u0131n\u0131 geriye uzatarak dengeli bir konum al. Ellerin birbirine yak\u0131n diye ayaklar\u0131n\u0131n da biti\u015fik olmas\u0131 gerekmez. G\u00f6\u011fs\u00fcn\u00fcn ve kal\u00e7an\u0131n birlikte hareket etmesi i\u00e7in kar\u0131n kaslar\u0131n\u0131 s\u0131k; \u00e7eneni \u00f6ne uzatmadan yere bak.<\/p>\n

Dirseklerini b\u00fck ve kontroll\u00fc bi\u00e7imde al\u00e7al. Hareketi k\u0131saltmak i\u00e7in v\u00fccudunu bileklerinin arkas\u0131na kayd\u0131rma. Ayn\u0131 v\u00fccut konumunu koruyarak kollar\u0131n d\u00fczle\u015fene kadar ak\u0131c\u0131 bi\u00e7imde yeniden yukar\u0131 it.<\/p>\n

Sa\u011fl\u0131kl\u0131 12 erkek \u00f6\u011frencinin kat\u0131ld\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada, eller omuz geni\u015fli\u011finin yar\u0131s\u0131 kadar a\u00e7\u0131kken yap\u0131lan \u015f\u0131navlar, omuz geni\u015fli\u011findeki veya daha geni\u015f el konumlar\u0131na g\u00f6re trisepsi daha fazla aktive etmi\u015ftir. Bu bulgu, zaman i\u00e7inde daha fazla kas geli\u015fece\u011fini kan\u0131tlamaz; el a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n hangi kas\u0131n daha fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 etkiledi\u011fini g\u00f6sterir.<\/span>[1]<\/sup><\/a><\/span><\/p>\n

Yerde yap\u0131lan versiyon \u00e7ok zorsa ellerini, her iki avucun i\u00e7in de yeterli alan bulunan sa\u011flam ve y\u00fckseltilmi\u015f bir y\u00fczeye koy. Y\u00fczeyin devrilmeyece\u011finden veya yuvarlanmayaca\u011f\u0131ndan emin ol. Ayn\u0131 temel el a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 koru ve tekrar\u0131n tamam\u0131n\u0131 kontrol edebilece\u011fin bir y\u00fckseklik kullan.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to Do a Narrow Grip Push-Up | Chest Workout<\/div><\/div>
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