{"id":6958,"date":"2026-10-16T19:59:27","date_gmt":"2026-10-16T17:59:27","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6958"},"modified":"2026-10-16T19:59:27","modified_gmt":"2026-10-16T17:59:27","slug":"bacaklar-acilarak-yapilan-caki-mekigi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/","title":{"rendered":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik"},"content":{"rendered":"<p>Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik, meki\u011fi bacak kald\u0131rmayla birle\u015ftirir. \u00dcst g\u00f6vdeni ve bacaklar\u0131n\u0131 kald\u0131r\u0131rken bacaklar\u0131n\u0131 a\u00e7ar, iki elinle aralar\u0131ndan \u00f6ne uzan\u0131rs\u0131n. Yeniden al\u00e7almadan \u00f6nce kal\u00e7an\u0131n \u00fczerinde k\u0131sa s\u00fcre dengede kal\u0131rs\u0131n. Kar\u0131n kaslar\u0131n \u00fcst g\u00f6vdeni \u00f6ne b\u00fckerken kal\u00e7a fleks\u00f6rlerin bacaklar\u0131n\u0131 kald\u0131r\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8793\">Yar\u0131m mekik<\/a>, ayaklar\u0131n\u0131n desteklendi\u011fi daha basit bir alternatiftir. Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekikte bacaklar\u0131n\u0131 rahat\u00e7a a\u00e7abilmek i\u00e7in iki yanda da yeterli bo\u015f zemin alan\u0131 b\u0131rak.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bacaklar\u0131n\u0131 a\u00e7mak, hareketin koordinasyonunu de\u011fi\u015ftirir. Dengen bozulmadan g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r\u0131p indirmeyi \u00f6\u011frenmek i\u00e7in bacaklar\u0131n\u0131 fazla a\u00e7man gerekmez.<\/p>\n<p>Bacaklar\u0131n d\u00fcz, kollar\u0131n ba\u015f\u0131n\u0131n arkas\u0131na uzat\u0131lm\u0131\u015f h\u00e2lde s\u0131rt\u00fcst\u00fc yat. \u00dcst g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r\u0131rken nefes ver. Bacaklar\u0131n\u0131 yava\u015f yava\u015f a\u00e7 ve uyluklar\u0131n\u0131n aras\u0131ndan uzan. Yana devrilmeden dengede kalabilmek i\u00e7in iki baca\u011f\u0131n\u0131 da yakla\u015f\u0131k ayn\u0131 \u00f6l\u00e7\u00fcde a\u00e7.<\/p>\n<p>Bacaklar\u0131n\u0131 \u00e7ok geni\u015f a\u00e7man veya dizlerini kusursuz bi\u00e7imde d\u00fcz tutman gerekmez. Kald\u0131r\u0131\u015f\u0131 kontrol etmene yard\u0131mc\u0131 oluyorsa dizlerini biraz b\u00fck ve d\u00fcz bacakl\u0131 versiyonu denemeden \u00f6nce \u00fcst noktada dengede durma al\u0131\u015ft\u0131rmas\u0131 yap. Uyluklar\u0131n\u0131 ellerinle iterek a\u00e7madan aradaki bo\u015fluktan uzan.<\/p>\n<p>\u00dcst noktada k\u0131sa s\u00fcre durakla, ard\u0131ndan \u00fcst g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte indir. Bacaklar\u0131n h\u00e2l\u00e2 yukar\u0131dayken onlar\u0131 birle\u015ftirmeye ba\u015fla. G\u00f6\u011f\u00fcs kafesini yukar\u0131 kald\u0131rmadan, kollar\u0131n\u0131 yaln\u0131zca omuzlar\u0131n\u0131n rahat\u00e7a izin verdi\u011fi kadar ba\u015f\u0131n\u0131n arkas\u0131na getir. Sonraki tekrardan \u00f6nce yerde dinlenebilirsin.<\/p>\n<p>Mekik yaparken s\u0131rt\u0131n b\u00fck\u00fcl\u00fcr; s\u0131rt\u0131n\u0131 hareketsiz tutmaya \u00e7al\u0131\u015fman gerekmez. Yaln\u0131zca bacaklar\u0131n\u0131 tekme gibi savurarak veya kollar\u0131n\u0131 \u00f6ne f\u0131rlatarak kalkabiliyorsan dizlerini b\u00fck\u00fcp hareketi k\u0131salt ya da \u00f6nce daha kolay bir kar\u0131n egzersizi \u00e7al\u0131\u015f.<\/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%2FryRlaLXjkxM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ryRlaLXjkxM\" \/><meta itemprop=\"duration\" content=\"PT10S\" \/><meta itemprop=\"uploadDate\" content=\"2014-08-12T16:29:15Z\" \/><meta itemprop=\"name\" content=\"Split Leg Jack Knife\" \/><meta itemprop=\"description\" content=\"Lie down on your back and extend your arms overhead and legs apart below you. Begin with your arms and legs elevated an inch or two off the floor. Split your legs apart a far as you comfortably can and simultaneously raise your arms and legs to a mid point above your body. Exhale, allowing your shoulder blades and back to elevate off the floor as you keep your arms and legs straight. Take an extra measure to reach your hands together between your legs for greater range of motion. Contract your midsection and lower your arms and legs back down to the starting position in a controlled movement. Prevent your arms and legs from contacting the floor and repeat.\"><div class=\"lyte-wrapper\" title=\"Split Leg Jack Knife\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ryRlaLXjkxM\"><div id=\"lyte_ryRlaLXjkxM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FryRlaLXjkxM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Split Leg Jack Knife<\/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\/ryRlaLXjkxM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FryRlaLXjkxM%2F0.jpg\" alt=\"Split Leg Jack Knife\" 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\">Bacaklar\u0131n d\u00fcz, kollar\u0131n ba\u015f\u0131n\u0131n arkas\u0131na uzat\u0131lm\u0131\u015f h\u00e2lde s\u0131rt\u00fcst\u00fc yat.<\/p>\n<p class=\"num\">Nefes ver ve \u00fcst g\u00f6vdeni bacaklar\u0131nla birlikte kald\u0131r.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 rahat bir geni\u015fli\u011fe a\u00e7 ve iki elinle uyluklar\u0131n\u0131n aras\u0131ndan uzan.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 a\u015f\u0131r\u0131 a\u00e7maya zorlamadan dengeli konumda k\u0131sa s\u00fcre durakla.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 birle\u015ftirip kollar\u0131n\u0131 ba\u015f\u0131n\u0131n arkas\u0131na getirirken g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte indir. Gerekirse yerde dinlen, ard\u0131ndan kontroll\u00fc bir tempoyla tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Bacaklar\u0131n\u0131 kontrol edebildi\u011finden daha fazla a\u00e7mak, v\u00fccudunun devrilmesine veya d\u00f6nmesine neden olabilir. Bacaklar\u0131n\u0131 a\u015f\u0131r\u0131 a\u00e7ma ve her iki baca\u011f\u0131n\u0131 da benzer \u00f6l\u00e7\u00fcde yana hareket ettir.<\/p>\n<p>Do\u011frulmakta zorland\u0131\u011f\u0131nda hareketi kolayla\u015ft\u0131rmak i\u00e7in kollar\u0131n\u0131 \u00f6ne f\u0131rlatma. Dizlerini b\u00fck veya hareket aral\u0131\u011f\u0131n\u0131 azalt. Bacaklar\u0131n\u0131 g\u00f6vdenden ba\u011f\u0131ms\u0131z ve kontrols\u00fczce indirmek de geri d\u00f6n\u00fc\u015fteki uyumu bozar; \u00fcst g\u00f6vdeni ve bacaklar\u0131n\u0131 tek ve kontroll\u00fc bir hareketle indir.<\/p>\n<p>Minder kaymaya ba\u015flarsa devam etmeden \u00f6nce durup onu d\u00fczelt. Hareket s\u0131ras\u0131nda yerinde kalan sa\u011flam bir minder kullan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Bacak a\u00e7mal\u0131 \u00e7ak\u0131 meki\u011fin kendisiyle ilgili bir \u00e7al\u0131\u015fma yok gibi g\u00f6r\u00fcn\u00fcyor. Yak\u0131n hareketler olan ve bacaklar\u0131n biti\u015fik kald\u0131\u011f\u0131 V-up ile V-sit \u00fczerine ara\u015ft\u0131rmalar, tek seansta kar\u0131n kaslar\u0131n\u0131n ve kal\u00e7a fleks\u00f6rlerinin ne kadar aktif oldu\u011funu \u00f6l\u00e7t\u00fc. Bu \u00f6l\u00e7\u00fcmler egzersiz s\u0131ras\u0131nda kas aktivitesini g\u00f6sterir; zaman i\u00e7inde hangi egzersizin g\u00f6vdeni en fazla g\u00fc\u00e7lendirdi\u011fini de\u011fil.<\/p>\n<p>2010 tarihli bir \u00e7al\u0131\u015fmada, 21 kat\u0131l\u0131mc\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8793\">crunch<\/a>, s\u0131rt\u00fcst\u00fc V-up ve top, kayd\u0131rma tahtas\u0131, ask\u0131 sistemi ile tekerlekli alette y\u00fcz\u00fcst\u00fc yap\u0131lan 4 V-up \u00e7e\u015fidinde sabit pozisyonda kald\u0131. Baklava g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc olu\u015fturan rectus abdominis ile d\u0131\u015f oblik kaslar\u0131n aktivitesi egzersizler aras\u0131nda anlaml\u0131 farkl\u0131l\u0131k g\u00f6stermedi. Kal\u00e7ay\u0131 da b\u00fcken \u00f6n uyluk kas\u0131 rectus femoris ise crunch&#8217;ta t\u00fcm V-up \u00e7e\u015fitlerine g\u00f6re daha az aktifti.<span id='quelle-1-6958' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/#quelle-bottom-1-6958' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>25 sa\u011fl\u0131kl\u0131 yeti\u015fkinle yap\u0131lan 2001 tarihli bir \u00e7al\u0131\u015fma, yayg\u0131n kullan\u0131lan 5 kar\u0131n egzersizini kar\u015f\u0131la\u015ft\u0131rd\u0131. D\u0131\u015f oblik aktivitesi en y\u00fcksek V-sit ve ters g\u00f6vde k\u0131v\u0131rma hareketindeydi. V-sit, normal k\u0131sa mekik, ters g\u00f6vde k\u0131v\u0131rma ve g\u00f6vdeyi d\u00f6nd\u00fcrerek yap\u0131lan k\u0131sa mekik, rectus abdominis&#8217;in \u00fcst k\u0131sm\u0131n\u0131 benzer \u00f6l\u00e7\u00fcde \u00e7al\u0131\u015ft\u0131rd\u0131.<span id='quelle-2-6958' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/#quelle-bottom-2-6958' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>1991 tarihli bir \u00e7al\u0131\u015fmada, 20 beden e\u011fitimi \u00f6\u011frencisi 12 kar\u0131n egzersizi yapt\u0131. As\u0131larak bacak kald\u0131rma ve V-sit, rectus abdominis&#8217;in alt k\u0131sm\u0131nda en y\u00fcksek aktiviteyi \u00fcretti. Rectus femoris en \u00e7ok as\u0131larak bacak kald\u0131rmada ve e\u011fimli sehpada mekikte, en az k\u0131sa mekikte aktifti.<span id='quelle-3-6958' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/#quelle-bottom-3-6958' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":6963,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":14455,"equipment":5020,"muscles":[5328,5329],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9133,9095,9102]},"yoast_head":"<title>Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik | Training.fit<\/title>\n<meta name=\"description\" content=\"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik: g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r, bacaklar\u0131n\u0131 rahat\u00e7a a\u00e7 ve savurmadan aralar\u0131ndan uzan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik\" \/>\n<meta property=\"og:description\" content=\"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik: g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r, bacaklar\u0131n\u0131 rahat\u00e7a a\u00e7 ve savurmadan aralar\u0131ndan uzan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Jack-Split-Crunches.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 dakika\" \/>","yoast_head_json":{"title":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik | Training.fit","description":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik: g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r, bacaklar\u0131n\u0131 rahat\u00e7a a\u00e7 ve savurmadan aralar\u0131ndan uzan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/","og_locale":"tr_TR","og_type":"article","og_title":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik","og_description":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik: g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r, bacaklar\u0131n\u0131 rahat\u00e7a a\u00e7 ve savurmadan aralar\u0131ndan uzan.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Jack-Split-Crunches.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"5 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/","url":"https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/","name":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-16T17:59:27+00:00","dateModified":"2026-10-16T17:59:27+00:00","description":"Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik: g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131r, bacaklar\u0131n\u0131 rahat\u00e7a a\u00e7 ve savurmadan aralar\u0131ndan uzan.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/bacaklar-acilarak-yapilan-caki-mekigi\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/6958"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":10,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/6958\/revisions"}],"predecessor-version":[{"id":30779,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/6958\/revisions\/30779"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9102"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9095"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9133"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5329"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5328"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5020"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/6963"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=6958"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=6958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}