{"id":6871,"date":"2026-10-12T21:23:59","date_gmt":"2026-10-12T19:23:59","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6871"},"modified":"2026-10-12T21:23:59","modified_gmt":"2026-10-12T19:23:59","slug":"dambilla-ters-kol-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-ters-kol-bukusu\/","title":{"rendered":"Damb\u0131lla ters curl"},"content":{"rendered":"

Damb\u0131lla ters curl hareketinde hem kald\u0131r\u0131\u015f hem de geri d\u00f6n\u00fc\u015f boyunca \u00fcstten tutu\u015f kullan\u0131l\u0131r. Damb\u0131llar\u0131 kald\u0131rmak i\u00e7in dirseklerini b\u00fckerken bisepslerin ve dirse\u011fi b\u00fcken di\u011fer kaslar\u0131n \u00e7al\u0131\u015f\u0131r. \u00d6n kol kaslar\u0131n bileklerini sabit tutmaya yard\u0131mc\u0131 olur. Avu\u00e7 i\u00e7lerin yukar\u0131 bakacak \u015fekilde yap\u0131lan curl hareketine k\u0131yasla daha hafif damb\u0131llara ihtiya\u00e7 duyabilirsin.<\/p>\n

Avu\u00e7 i\u00e7lerinin birbirine bakt\u0131\u011f\u0131 bir tutu\u015f i\u00e7in hammer curl hareketini<\/a> dene. Zottman curl<\/a>, avu\u00e7 i\u00e7leri yukar\u0131 bakarken yap\u0131lan kald\u0131rma a\u015famas\u0131n\u0131 \u00fcstten tutu\u015fla yap\u0131lan indirme a\u015famas\u0131yla birle\u015ftirir.<\/p>\n

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

\u00dcstten tutu\u015f, al\u0131\u015ft\u0131\u011f\u0131n curl hareketinden farkl\u0131 gelebilir. Hem kald\u0131r\u0131rken hem indirirken bileklerini ayn\u0131 hizada tutabilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7melisin.<\/p>\n

Damb\u0131llar uyluklar\u0131n\u0131n \u00f6n\u00fcnde veya hemen yan\u0131nda, ellerinin tersi \u00f6ne bakacak \u015fekilde dur. Her damb\u0131l\u0131n sap\u0131n\u0131 ortas\u0131ndan kavra ve ba\u015fparmaklar\u0131n\u0131 etraf\u0131na sar. Omuzlar\u0131n\u0131 i\u00e7e do\u011fru d\u00f6nd\u00fcrmeden dirseklerini b\u00fckerken \u00fcst kollar\u0131n\u0131 v\u00fccuduna yak\u0131n tut.<\/p>\n

Bu tutu\u015fa al\u0131\u015fk\u0131n de\u011filsen \u00f6nce a\u011f\u0131rl\u0131ks\u0131z dene. \u00d6n kollar\u0131n\u0131 \u00fcstten tutu\u015f konumuna \u00e7evir; ard\u0131ndan bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tutarak kollar\u0131n\u0131 b\u00fck\u00fcp uzat. Hafif damb\u0131llarla ayn\u0131 rahat hareket yolunu izle.<\/p>\n

Damb\u0131llar\u0131 yaln\u0131zca bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada ve \u00fcst kollar\u0131n\u0131 yanlar\u0131nda tutabildi\u011fin kadar kald\u0131r. \u00dcst noktada birbirlerine de\u011fmemeleri i\u00e7in damb\u0131llar aras\u0131nda yeterli mesafe b\u0131rak. A\u011f\u0131rl\u0131klar\u0131 bir araya getirmek i\u00e7in avu\u00e7 i\u00e7lerini i\u00e7e \u00e7evirme.<\/p>\n

\u00dcstten tutu\u015fu koruyarak kollar\u0131n ba\u015flang\u0131\u00e7 konumuna d\u00f6nene kadar yava\u015f\u00e7a indir. Damb\u0131llar\u0131n kal\u00e7an\u0131n \u00f6n\u00fcnden ge\u00e7ebilmesi i\u00e7in yeterli alan b\u0131rak. A\u011f\u0131rl\u0131klar\u0131 s\u0131k\u0131ca tutarken nefes almaya devam et; s\u0131rf tutu\u015fu s\u00fcrd\u00fcrebilmek i\u00e7in omuzlar\u0131n\u0131 silkerek yukar\u0131 kald\u0131rma veya nefesini tutma.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to do dumbbell reverse curls<\/div><\/div>
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