{"id":6916,"date":"2026-10-01T07:16:06","date_gmt":"2026-10-01T05:16:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6916"},"modified":"2026-10-01T07:16:06","modified_gmt":"2026-10-01T05:16:06","slug":"gorilla-chin-up","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/gorilla-chin-up\/","title":{"rendered":"Gorilla chin-up"},"content":{"rendered":"<p>Gorilla chin-up, alttan tutu\u015flu barfiksi as\u0131l\u0131 diz kald\u0131rmayla birle\u015ftirir. Kendini bara do\u011fru \u00e7ekerken dizlerini g\u00f6\u011fs\u00fcne yakla\u015ft\u0131r\u0131r ve pelvisini hafif\u00e7e yukar\u0131 do\u011fru d\u00f6nd\u00fcr\u00fcrs\u00fcn. S\u0131rt\u0131n ve kollar\u0131n v\u00fccudunu yukar\u0131 \u00e7ekerken kal\u00e7a fleks\u00f6rlerin ve kar\u0131n kaslar\u0131n bacaklar\u0131n\u0131 kald\u0131r\u0131p pelvisini yukar\u0131 do\u011fru d\u00f6nd\u00fcr\u00fcr.<\/p>\n<p>\u0130ki hareketi birle\u015ftirmeden \u00f6nce <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfiksin<\/a> alttan tutu\u015flu \u00e7e\u015fidi olan chin-up&#8217;\u0131 ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9133\">as\u0131l\u0131 diz kald\u0131rmay\u0131<\/a> ayr\u0131 ayr\u0131 \u00e7al\u0131\u015f. Her iki hareket boyunca bacaklar\u0131n\u0131 kontrol et. Ba\u015f\u0131n\u0131n \u00fczerinde ve dizlerinin \u00e7evresinde yeterli bo\u015fluk bulunan sa\u011flam bir bar kullan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Barfiksle diz kald\u0131rmay\u0131 birle\u015ftirirken sallanmay\u0131 kontrol alt\u0131na almak zorla\u015f\u0131r. \u0130ki hareketi birle\u015ftirmeden \u00f6nce dengeli as\u0131l\u0131 durmay\u0131 ve bacaklar\u0131n\u0131 kontroll\u00fc hareket ettirmeyi \u00e7al\u0131\u015fabilirsin.<\/p>\n<p>Bar\u0131, avu\u00e7 i\u00e7lerin sana d\u00f6n\u00fck ve ellerin yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde kavra. Ula\u015fmak i\u00e7in bir basama\u011fa ihtiya\u00e7 duyuyorsan onu, \u00f6ne sallanmadan aya\u011f\u0131n\u0131 yeniden \u00fczerine koyabilece\u011fin yere yerle\u015ftir. Basamak dizlerinin hareket yolunun d\u0131\u015f\u0131nda kals\u0131n. Ayaklar\u0131n\u0131 destekten kald\u0131rmadan \u00f6nce iki elini de sa\u011flamca yerle\u015ftir.<\/p>\n<p>Dizlerin b\u00fck\u00fcl\u00fc, bacaklar\u0131n\u0131n alt k\u0131sm\u0131 arkada olacak \u015fekilde hareketsiz as\u0131larak ba\u015fla. Uyluklar\u0131n a\u015fa\u011f\u0131 do\u011fru uzan\u0131r. \u0130ki dizini g\u00f6\u011fs\u00fcne do\u011fru kald\u0131r\u0131rken kendini yukar\u0131 \u00e7ek. \u00dcst noktaya yakla\u015f\u0131rken pelvisini hafif\u00e7e yukar\u0131 do\u011fru d\u00f6nd\u00fcr; barfiksi ve diz kald\u0131rmay\u0131 ayn\u0131 anda tamamlamay\u0131 hedefle.<\/p>\n<p>Bara ula\u015fmak i\u00e7in \u00e7eneni \u00f6ne uzatmak yerine ba\u015f\u0131n\u0131 \u00fcst g\u00f6vdenle ayn\u0131 hizada tut. \u0130ki dizin birlikte hareket eder. Pelvisinin bu k\u00fc\u00e7\u00fck d\u00f6n\u00fc\u015f\u00fc, b\u00fct\u00fcn v\u00fccudunun sallanmas\u0131na d\u00f6n\u00fc\u015fmemelidir.<\/p>\n<p>Uyluklar\u0131n\u0131 a\u015fa\u011f\u0131 indirirken kollar\u0131n\u0131 uzatarak ak\u0131c\u0131 bi\u00e7imde al\u00e7al. Dizlerini b\u00fck\u00fcl\u00fc tut ve ayaklar\u0131n\u0131 \u00e7ok geriye savurma. Yeni bir tekrara ba\u015flamadan \u00f6nce gerekirse as\u0131l\u0131 konumda sallanma tamamen durana kadar 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%2FkEYEU1j2zXM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/kEYEU1j2zXM\" \/><meta itemprop=\"duration\" content=\"PT17S\" \/><meta itemprop=\"uploadDate\" content=\"2018-02-20T15:34:07Z\" \/><meta itemprop=\"name\" content=\"Gorilla Chin Crunch: Abs, Core Exercise Demo How-to\" \/><meta itemprop=\"description\" content=\"Gorilla Chin Crunch - Core, Ab Exercise Demo Video from FitSW Fitness Software: https:\/\/www.fitsw.com Fitness Tracking Software for Personal Trainers. Keep fitness clients motivated with graphical fitness progress tracking &amp; create workouts + diets for all your clients. Twitter: https:\/\/www.twitter.com\/FitSW Facebook: https:\/\/www.facebook.com\/FitSWTrainer Instagram: https:\/\/www.instagram.com\/FitSWTrainer Software for Personal Trainers - Keep your clients engaged and motivated with graphical fitness &amp; goal progress tracking. Easily create and plan workouts &amp; diets for all your clients that can be reviewed anytime from anywhere. Improve Efficiency &amp; Effectiveness - Manage multiple clients, their workout plans, progress, diets, and exercise demo&#039;s all in one central location. Quickly create, modify, and copy workout &amp; diet plans allowing you to grow your business. Stay Organized and Connected - FitSW creates a one-stop-shop for you and your clients to share. Manage client goals, exercise demos, schedules, client contracts, PAR-Q&#039;s, progress pictures, and an exercise library all in one central location.\"><div class=\"lyte-wrapper\" title=\"Gorilla Chin Crunch: Abs, Core Exercise Demo How-to\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_kEYEU1j2zXM\"><div id=\"lyte_kEYEU1j2zXM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkEYEU1j2zXM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Gorilla Chin Crunch: Abs, Core Exercise Demo How-to<\/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\/kEYEU1j2zXM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkEYEU1j2zXM%2F0.jpg\" alt=\"Gorilla Chin Crunch: Abs, Core Exercise Demo How-to\" 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\">Sa\u011flam bir barfiks bar\u0131n\u0131 avu\u00e7 i\u00e7lerin sana bakacak \u015fekilde kavra ve ayaklar\u0131n yerden kesilmi\u015f h\u00e2lde as\u0131l.<\/p>\n<p class=\"num\">Dizlerini b\u00fck ve hareketsiz bir ba\u015flang\u0131\u00e7 konumuna yerle\u015f.<\/p>\n<p class=\"num\">Dizlerini g\u00f6\u011fs\u00fcne do\u011fru kald\u0131r\u0131rken \u00e7enen bar hizas\u0131na gelene kadar v\u00fccudunu yukar\u0131 \u00e7ek.<\/p>\n<p class=\"num\">\u00dcst konuma yakla\u015f\u0131rken bacaklar\u0131n\u0131 yukar\u0131 savurmadan pelvisini hafif\u00e7e yukar\u0131 do\u011fru d\u00f6nd\u00fcr.<\/p>\n<p class=\"num\">Dizlerini b\u00fck\u00fcl\u00fc tutarak kollar\u0131n\u0131 uzat ve uyluklar\u0131n\u0131 a\u015fa\u011f\u0131 getirirken v\u00fccudunu kontroll\u00fc bi\u00e7imde indir.<\/p>\n<p class=\"num\">Tekrarlamadan \u00f6nce sallanmay\u0131 durdur. Set sonunda yere inmek i\u00e7in gerekirse sa\u011flam bir basamak kullan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00c7eki\u015ften \u00f6nce bacaklar\u0131n\u0131 \u00f6ne tekmeler gibi savurmak, tekrar\u0131n geri kalan\u0131nda da s\u00fcren bir sallanma ba\u015flatabilir. Hen\u00fcz ikisini koordine edemiyorsan barfiksi ve diz kald\u0131rmay\u0131 ayr\u0131 ayr\u0131 \u00e7al\u0131\u015f.<\/p>\n<p>\u00dcst noktadan kendini b\u0131rakma veya bir diz kald\u0131rma daha yapabilmek i\u00e7in barfiksi k\u0131saltma. Her tekrar, tam bir \u00e7eki\u015fi tek bir kontroll\u00fc diz kald\u0131rmayla birle\u015ftirir. Tutu\u015fun veya kontrol\u00fcn bozulmaya ba\u015flad\u0131\u011f\u0131nda seti bitir ve yeniden \u00e7al\u0131\u015fmadan \u00f6nce dinlen.<\/p>\n","protected":false},"featured_media":6923,"parent":0,"template":"","meta":[],"muskelgruppe":[1639,1642,1654],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":24775,"equipment":5028,"muscles":[5297,5293,5299,5296,5322,5328],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9229,9231]},"yoast_head":"<title>Gorilla chin-up | Training.fit<\/title>\n<meta name=\"description\" content=\"Gorilla chin-up: alttan tutu\u015flu \u00e7eki\u015fi ve diz kald\u0131rmay\u0131 kontroll\u00fc bir zamanlamayla birle\u015ftir, sabit bi\u00e7imde geri d\u00f6n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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