{"id":6882,"date":"2026-09-26T05:20:48","date_gmt":"2026-09-26T03:20:48","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6882"},"modified":"2026-10-17T21:54:24","modified_gmt":"2026-10-17T19:54:24","slug":"zottman-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/zottman-bukusu\/","title":{"rendered":"Zottman curl"},"content":{"rendered":"<p>Zottman curl tek tekrarda iki el konumunu birle\u015ftirir. Damb\u0131llar\u0131 avu\u00e7 i\u00e7lerin yukar\u0131 bakarken kald\u0131r\u0131r, \u00fcst noktada \u00f6n kollar\u0131n\u0131 \u00e7evirir ve avu\u00e7 i\u00e7lerin a\u015fa\u011f\u0131 bakarken indirirsin. Bisepslerin ve dirse\u011fi b\u00fcken di\u011fer kaslar a\u011f\u0131rl\u0131klar\u0131 hareket ettirirken \u00f6n kol kaslar\u0131n tutu\u015fu ve d\u00f6n\u00fc\u015f\u00fc kontrol eder.<\/p>\n<p>Kald\u0131rma a\u015famas\u0131n\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8745\">biseps curl hareketiyle<\/a>, \u00fcstten tutu\u015fla indirme a\u015famas\u0131n\u0131 ise <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=6871\">damb\u0131lla ters curl hareketiyle<\/a> \u00e7al\u0131\u015fabilirsin. Bunlar\u0131 ayr\u0131 ayr\u0131 \u00f6\u011frenmek, tutu\u015f de\u011fi\u015fimini koordine etmeyi kolayla\u015ft\u0131rabilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ellerinin d\u00f6n\u00fc\u015f\u00fc, kald\u0131rma ve indirme a\u015famalar\u0131n\u0131 birbirinden ay\u0131r\u0131r. \u00dcstteki k\u0131sa, kontroll\u00fc ge\u00e7i\u015f sayesinde a\u011f\u0131rl\u0131klar\u0131 indirmeden \u00f6nce tutu\u015funu \u00fcstten tutu\u015fa \u00e7evirebilirsin.<\/p>\n<p>Avu\u00e7 i\u00e7lerin yukar\u0131 bakarken daha a\u011f\u0131r damb\u0131llar kald\u0131rabiliyor olsan bile \u00fcstten tutu\u015fla rahat\u00e7a indirebilece\u011fin damb\u0131llar\u0131 se\u00e7. Dirseklerini v\u00fccudunun yan\u0131nda, bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tut.<\/p>\n<p>Her tekrar\u0131 d\u00f6rt a\u015fama olarak d\u00fc\u015f\u00fcn: dirseklerini b\u00fckerek kald\u0131rma, \u00e7evirme, indirme ve geri \u00e7evirme. Avu\u00e7 i\u00e7lerin yukar\u0131 bakacak \u015fekilde a\u011f\u0131rl\u0131klar\u0131 kald\u0131r, ard\u0131ndan \u00fcst noktada durakla. Avu\u00e7 i\u00e7lerin a\u015fa\u011f\u0131 bakana kadar \u00f6n kollar\u0131n\u0131 d\u00f6nd\u00fcr ve damb\u0131llar\u0131 yava\u015f\u00e7a indir. Alt noktada yeniden kald\u0131rmadan \u00f6nce ba\u015flang\u0131\u00e7 tutu\u015funa d\u00f6n\u00fc\u015f\u00fc tamamla.<\/p>\n<p>Bu a\u015famalar\u0131 uyum i\u00e7inde yapabilene kadar \u00e7ok hafif a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015f. Ellerin ve \u00f6n kollar\u0131n birlikte d\u00f6ner; bileklerini yana do\u011fru burmaktan ka\u00e7\u0131n. Her sap\u0131 ortas\u0131ndan kavra ve ba\u015fparmaklar\u0131n\u0131 etraf\u0131na sar\u0131l\u0131 tut.<\/p>\n<p>Damb\u0131llarla omuzlar\u0131n\u0131n aras\u0131nda ve iki a\u011f\u0131rl\u0131\u011f\u0131n aras\u0131nda bo\u015fluk b\u0131rak. A\u011f\u0131rl\u0131k plakalar\u0131na yer a\u00e7mak i\u00e7in dirseklerini yana kayd\u0131rmadan damb\u0131llar\u0131 \u00e7evirebilmelisin. \u0130ki kolunu birlikte \u00e7al\u0131\u015ft\u0131r\u0131rken indirmeden \u00f6nce her iki elin de d\u00f6n\u00fc\u015f\u00fc tamamlamas\u0131n\u0131 bekle.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFSGDM9-dZ9w%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/FSGDM9-dZ9w\" \/><meta itemprop=\"duration\" content=\"PT1M14S\" \/><meta itemprop=\"uploadDate\" content=\"2016-05-05T17:30:37Z\" \/><meta itemprop=\"name\" content=\"Zottman Curl | Exercise Guide\" \/><meta itemprop=\"description\" content=\"Learn how to do a Zottman Curl. Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Dumbbell Mechanics Type: Isolation Level: Intermediate | Directions | 1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. 2. Make sure the palms of the hands are facing each other. This will be your starting position. 3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. 4. Hold the contracted position for a second as you squeeze the biceps. 5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky. 6. Slowly begin to bring the dumbbells back down using the pronated grip. 7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip. 8. Repeat for the recommended amount of repetitions. | Bodybuilding.com | Fitness Apps \u25ba http:\/\/bbcom.me\/1WaJ48D Sales &amp; Specials \u25ba http:\/\/bbcom.me\/1WaJ1cR Fitness Articles \u25ba http:\/\/bbcom.me\/1WaJ3lc #1 Online Supplement Store \u25ba http:\/\/bbcom.me\/1WaJ0pk Free Fitness Plans \u25ba http:\/\/bbcom.me\/1WaJ2xD | Follow Us | YouTube \u25ba http:\/\/bit.ly\/1RSJFa4 Facebook \u25ba http:\/\/on.fb.me\/1lomhpr Instagram \u25ba http:\/\/bit.ly\/1LzBxab Twitter \u25ba http:\/\/bit.ly\/1RSJQlL Google+ \u25ba http:\/\/bit.ly\/1NRe8qu Pinterest \u25ba http:\/\/bit.ly\/1OOZgY4 Spotify \u25ba http:\/\/spoti.fi\/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.\"><div class=\"lyte-wrapper\" title=\"Zottman Curl | Exercise Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_FSGDM9-dZ9w\"><div id=\"lyte_FSGDM9-dZ9w\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFSGDM9-dZ9w%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Zottman Curl | Exercise Guide<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/FSGDM9-dZ9w\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFSGDM9-dZ9w%2F0.jpg\" alt=\"Zottman Curl | Exercise Guide\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Her elinde bir damb\u0131l, kollar\u0131n g\u00f6vdenin yan\u0131nda ve avu\u00e7 i\u00e7lerin \u00f6ne d\u00f6n\u00fck olacak \u015fekilde dik dur.<\/p>\n<p class=\"num\">Avu\u00e7 i\u00e7lerinin yukar\u0131 bakt\u0131\u011f\u0131 tutu\u015fu koruyarak dirseklerini b\u00fck ve iki damb\u0131l\u0131 omuzlar\u0131na do\u011fru kald\u0131r.<\/p>\n<p class=\"num\">\u00dcst noktada durakla ve avu\u00e7 i\u00e7lerin a\u015fa\u011f\u0131 bakana kadar \u00f6n kollar\u0131n\u0131 d\u00f6nd\u00fcr.<\/p>\n<p class=\"num\">Bu \u00fcstten tutu\u015fu koruyarak, \u00fcst kollar\u0131n g\u00f6vdene yak\u0131n h\u00e2lde damb\u0131llar\u0131 yava\u015f\u00e7a indir.<\/p>\n<p class=\"num\">Alt noktada a\u011f\u0131rl\u0131klar\u0131 savurmadan ellerini ba\u015flang\u0131\u00e7 tutu\u015funa geri \u00e7evir. Duru\u015funu yeniden ayarla ve bir sonraki kontroll\u00fc tekrara ba\u015fla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Damb\u0131llar h\u00e2l\u00e2 y\u00fckselirken onlar\u0131 h\u0131zla \u00e7evirmek tutu\u015f de\u011fi\u015fimini kontrol etmeyi zorla\u015ft\u0131rabilir. \u00dcst noktada durakla ve bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tutarak \u00f6n kollar\u0131n\u0131 rahat bir hareket aral\u0131\u011f\u0131nda d\u00f6nd\u00fcr.<\/p>\n<p>Dirseklerini b\u00fckerek a\u011f\u0131rl\u0131klar\u0131 kald\u0131rabiliyor ancak \u00fcstten tutu\u015fla indirirken kontrol\u00fc kaybediyorsan daha hafif damb\u0131llar kullan. Geriye yaslanmak veya dirseklerini \u00f6ne kald\u0131rmak da curl hareketini de\u011fi\u015ftirir; \u00fcst g\u00f6vdeni sabit, dirseklerini yanlar\u0131nda tut.<\/p>\n<p>S\u0131rf indirme a\u015famas\u0131n\u0131 \u00e7al\u0131\u015fmak i\u00e7in a\u011f\u0131rl\u0131klar\u0131 savurarak yukar\u0131 kald\u0131rma. Y\u00fck\u00fc azalt ve d\u00f6rt a\u015famay\u0131 yeniden tek tek uygula. Daha h\u0131zl\u0131 hareket eden kolunun tempoyu belirlemesine izin vermek yerine iki elin de d\u00f6nmesi i\u00e7in yeterli zaman tan\u0131.<\/p>\n","protected":false},"featured_media":6888,"parent":0,"template":"","meta":[],"muskelgruppe":[1640],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":24746,"equipment":5036,"muscles":[5322,5323,5268],"supporting-muscles":null,"training-type":null,"training-plans":[28729],"alternative_exercises":8790},"yoast_head":"<title>Zottman curl | Training.fit<\/title>\n<meta name=\"description\" content=\"Zottman curl ad\u0131m ad\u0131m: damb\u0131llar\u0131 kald\u0131r, \u00e7evir ve kontroll\u00fc bir tutu\u015f de\u011fi\u015fimiyle indir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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