{"id":6895,"date":"2026-10-12T21:25:51","date_gmt":"2026-10-12T19:25:51","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6895"},"modified":"2026-10-12T21:25:51","modified_gmt":"2026-10-12T19:25:51","slug":"kurbaga-comelmesi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kurbaga-comelmesi\/","title":{"rendered":"Kurba\u011fa squat"},"content":{"rendered":"

Kurba\u011fa squat, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla yap\u0131lan, kurulumu basit ve hareket aral\u0131\u011f\u0131 k\u0131sa bir egzersizdir. Tekrarlar aras\u0131nda tamamen do\u011frulmadan al\u00e7ak bir \u00e7\u00f6melme konumundan kal\u00e7an\u0131 kald\u0131r\u0131p indirirsin. Ellerin g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde birle\u015fik kal\u0131r; dirseklerin uyluklar\u0131n\u0131n veya dizlerinin i\u00e7 taraf\u0131na hafif\u00e7e dayan\u0131r. Hareketi uyluklar\u0131n ve kal\u00e7an kontrol eder.<\/p>\n

Normal \u00e7\u00f6melmeden<\/a> farkl\u0131 olarak bu versiyonda hareketin yaln\u0131zca bir b\u00f6l\u00fcm\u00fc kullan\u0131l\u0131r. Ayaklar\u0131n\u0131 geni\u015f\u00e7e a\u00e7\u0131p \u00f6n\u00fcnde, bacaklar\u0131n\u0131n aras\u0131nda bir a\u011f\u0131rl\u0131k tutarak \u00e7\u00f6melmek istiyorsan damb\u0131lla sumo squat hareketini<\/a> dene.<\/p>\n

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

Bu squat \u00e7e\u015fidinde hareketin alt b\u00f6l\u00fcm\u00fcne yak\u0131n kal\u0131rs\u0131n. Kal\u00e7ana yeterli alan b\u0131rakan bir duru\u015fla dizlerini kollar\u0131nla zorla ay\u0131rmadan \u00e7al\u0131\u015fabilirsin.<\/p>\n

Ayak u\u00e7lar\u0131n hafif\u00e7e d\u0131\u015fa d\u00f6n\u00fckken ayaklar\u0131n\u0131n aras\u0131na rahat\u00e7a \u00e7\u00f6melebildi\u011fin bir duru\u015f se\u00e7. Avu\u00e7lar\u0131n\u0131 birle\u015ftir ve dirseklerini bacaklar\u0131n\u0131n i\u00e7 k\u0131sm\u0131na hafif\u00e7e daya. Dizlerini daha fazla a\u00e7maya zorlamak i\u00e7in kollar\u0131n\u0131 kullanma.<\/p>\n

Al\u00e7ak \u00e7\u00f6melme konumundan, ayaklar\u0131nla zemini iterek kal\u00e7an\u0131 k\u0131smen y\u00fckselt; dizlerin b\u00fck\u00fcl\u00fc kals\u0131n. Kal\u00e7an y\u00fckselirken \u00fcst g\u00f6vden \u00f6ne e\u011filebilir. Ayaklar\u0131n\u0131 yere sa\u011flamca bas\u0131l\u0131 tutarak yeniden ak\u0131c\u0131 bi\u00e7imde \u00e7\u00f6mel. Dengeni kaybediyor veya kal\u00e7alar\u0131nda s\u0131k\u0131\u015fma hissediyorsan ba\u015flang\u0131\u00e7 konumunda daha az \u00e7\u00f6mel.<\/p>\n

Tekrarlar\u0131 art arda yapmadan \u00f6nce hem al\u00e7ak konumda hem de k\u0131smen y\u00fckselmi\u015f konumda dengede durma al\u0131\u015ft\u0131rmas\u0131 yap. Her iki u\u00e7 noktada da duraklayabilece\u011fin kadar yava\u015f hareket et. Kal\u00e7an y\u00fckselirken boynunu yukar\u0131 uzatmamak i\u00e7in bak\u0131\u015f y\u00f6n\u00fcn\u00fc \u00fcst g\u00f6vdenin a\u00e7\u0131s\u0131na g\u00f6re ayarla. Hareket boyunca nefes almaya devam et.<\/p>\n

Dizlerinin ne kadar \u00f6ne ilerledi\u011fi k\u0131smen v\u00fccut oranlar\u0131na ve \u00e7\u00f6melme derinli\u011fine ba\u011fl\u0131d\u0131r. Halterle \u00e7\u00f6melme tekni\u011fine ili\u015fkin bir derleme, sa\u011fl\u0131kl\u0131 ve antrenmanl\u0131 ki\u015filerde, dizlerin \u00f6ne hareketi s\u0131ras\u0131nda ayak u\u00e7lar\u0131n\u0131n kesin bir s\u0131n\u0131r olarak kabul edilmemesini \u00f6nerir.<\/span>[1]<\/sup><\/a><\/span><\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Frog Squats (Exercises.com.au)<\/div><\/div>
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