{"id":6973,"date":"2026-10-12T21:25:11","date_gmt":"2026-10-12T19:25:11","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=6973"},"modified":"2026-10-12T21:25:11","modified_gmt":"2026-10-12T19:25:11","slug":"kettlebell-ile-yana-egilerek-pres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-ile-yana-egilerek-pres\/","title":{"rendered":"Kettlebell bent press"},"content":{"rendered":"

Kettlebell bent presste, v\u00fccudunu a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131na ta\u015f\u0131yarak kettlebell’i omuz hizas\u0131ndan ba\u015f\u0131n\u0131n \u00fczerine getirirsin. Kolun yava\u015f yava\u015f d\u00fczle\u015firken \u00fcst g\u00f6vdeni d\u00f6nd\u00fcr\u00fcp al\u00e7alt\u0131r, ard\u0131ndan kettlebell’in alt\u0131nda aya\u011fa kalkars\u0131n. Omzun ve kolun a\u011f\u0131rl\u0131\u011f\u0131 desteklerken g\u00f6vden, kal\u00e7an ve bacaklar\u0131n hareketi kontrol eder.<\/p>\n

Kettlebell windmill hareketinde<\/a> \u00fcst g\u00f6vdeni indirmeye ba\u015flad\u0131\u011f\u0131nda kolun zaten ba\u015f\u0131n\u0131n \u00fczerindedir. Kettlebell ile el deste\u011fine kadar Turkish get-up<\/a>, yerden kalk\u0131\u015f\u0131n ilk b\u00f6l\u00fcm\u00fcnde kettlebell’i yukar\u0131da tutmay\u0131 i\u00e7erir. Damb\u0131lla omuz presinde<\/a> ise kollar\u0131n a\u011f\u0131rl\u0131klar\u0131 hareket ettirirken v\u00fccudun \u00e7ok daha dik kal\u0131r. Bent press daha fazla pratik gerektirir: a\u015famalar\u0131n\u0131 hafif bir kettlebell ve egzersizi bilen bir antren\u00f6rle \u00f6\u011fren.<\/p>\n

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

Ad\u0131 yan\u0131lt\u0131c\u0131 olabilir: hareketin \u00f6nemli bir k\u0131sm\u0131, v\u00fccudunu kettlebell’in alt\u0131na indirmenle olu\u015fur. Bu yolu hafif bir a\u011f\u0131rl\u0131kla \u00f6\u011frenmek, hareketi zorla klasik bir omuz presine \u00e7evirmekten daha \u00f6nemlidir.<\/p>\n

Gerekirse iki elinden yard\u0131m alarak kettlebell’i omzuna getir. Ayaklar\u0131n\u0131 rahat\u00e7a a\u00e7 ve ayak u\u00e7lar\u0131n\u0131 a\u011f\u0131rl\u0131\u011f\u0131 tuttu\u011fun taraf\u0131n tersine \u00e7evir. \u00dcst kolunu yan\u0131na dayayabilecek kadar \u00fcst g\u00f6vdeni d\u00f6nd\u00fcr. Dirse\u011fini arkana zorlamadan \u00f6n kolunu kettlebell’in alt\u0131nda, bile\u011fini d\u00fcz tut.<\/p>\n

Kettlebell’den uzakla\u015farak a\u015fa\u011f\u0131 inerken kal\u00e7adan e\u011fil ve g\u00f6\u011fs\u00fcn\u00fc d\u00f6nd\u00fcr. A\u011f\u0131rl\u0131\u011f\u0131n alt\u0131na girdik\u00e7e kolun d\u00fczle\u015fir. Ayn\u0131 anda kettlebell’i \u00e7ok fazla yukar\u0131 itmeye \u00e7al\u0131\u015fma. Destek i\u00e7in bo\u015f elini ayn\u0131 taraftaki uylu\u011funa koy ve gerekti\u011fi kadar dizlerini b\u00fck.<\/p>\n

Kolun d\u00fczle\u015fip kettlebell omzunun \u00fczerinde dengelendi\u011finde kal\u00e7an\u0131 a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131na getirerek aya\u011fa kalk. Yeni bir tekrara ba\u015flamadan veya taraf de\u011fi\u015ftirmeden \u00f6nce a\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc bi\u00e7imde omzuna indir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Bent Kettlebell Press Tutorial<\/div><\/div>
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