{"id":7002,"date":"2026-09-26T05:24:22","date_gmt":"2026-09-26T03:24:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7002"},"modified":"2026-09-26T05:24:22","modified_gmt":"2026-09-26T03:24:22","slug":"bacak-altindan-kettlebell-gecirerek-yapilan-one-hamle","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bacak-altindan-kettlebell-gecirerek-yapilan-one-hamle\/","title":{"rendered":"Kettlebell ge\u00e7i\u015fli lunge"},"content":{"rendered":"

Kettlebell ge\u00e7i\u015fli lunge, \u00f6ne lunge hareketine a\u011f\u0131rl\u0131\u011f\u0131 bir elden di\u011ferine aktarma a\u015famas\u0131n\u0131 ekler. Lunge pozisyonuna al\u00e7ald\u0131ktan sonra kettlebell’i \u00f6ndeki uylu\u011funun alt\u0131ndan di\u011fer eline ge\u00e7irir, ard\u0131ndan yeniden aya\u011fa kalkars\u0131n. Uyluk ve kal\u00e7a kaslar\u0131n lunge hareketini ger\u00e7ekle\u015ftirir. Kar\u0131n kaslar\u0131n ise a\u011f\u0131rl\u0131\u011f\u0131 di\u011fer eline ge\u00e7irirken dengede kalmana yard\u0131mc\u0131 olur.<\/p>\n

\u00d6nce ek a\u011f\u0131rl\u0131ks\u0131z lunge<\/a> hareketini \u00e7al\u0131\u015f. Damb\u0131lla lunge hareketinde<\/a> hareket boyunca her a\u011f\u0131rl\u0131\u011f\u0131 ayn\u0131 elinde tutars\u0131n. Bacak alt\u0131ndan ge\u00e7irme i\u00e7in uylu\u011funun alt\u0131na s\u0131\u011fan ve sap\u0131n\u0131 g\u00fcvenle kavramak i\u00e7in alan b\u0131rakan daha hafif bir kettlebell kullan. Kettlebell ile sekiz \u00e7izme<\/a> de el de\u011fi\u015ftirmeyi i\u00e7erir; ancak a\u011f\u0131rl\u0131k bacaklar\u0131n\u0131n etraf\u0131nda dola\u015f\u0131rken ayaklar\u0131n geni\u015f bir duru\u015fta sabit kal\u0131r.<\/p>\n

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

Lunge konumu, el de\u011fi\u015fimi i\u00e7in dengeli bir duru\u015f sa\u011flar. Tekrarlar\u0131 birle\u015ftirmeden \u00f6nce hafif bir a\u011f\u0131rl\u0131kla ve \u00f6n uylu\u011funun alt\u0131nda yeterli bo\u015fluk b\u0131rakarak ge\u00e7i\u015fi \u00f6\u011frenebilirsin.<\/p>\n

Kettlebell’i sol elinde tut ve sa\u011f aya\u011f\u0131nla \u00f6ne ad\u0131m at. Ayaklar\u0131n\u0131 tek bir \u00e7izgi \u00fczerine yerle\u015ftirmek yerine, aralar\u0131nda yanlamas\u0131na biraz mesafe b\u0131rak. \u00d6ndeki aya\u011f\u0131n yere sa\u011flamca basarken iki dizini de b\u00fck\u00fcp al\u00e7al. \u00d6ndeki dizin ayak parmaklar\u0131nla ayn\u0131 y\u00f6nde hareket eder; ayak parmaklar\u0131n\u0131n gerisinde kalmak zorunda de\u011fildir.<\/p>\n

Arkadaki dizini yerden yukar\u0131da tutarak lunge konumunda dengeni sa\u011fla. Kettlebell’i sa\u011f uylu\u011funun alt\u0131ndan, i\u00e7ten d\u0131\u015fa do\u011fru ge\u00e7ir. Onu kar\u015f\u0131lamak i\u00e7in sa\u011f elini uylu\u011funun yan\u0131na getir. A\u011f\u0131rl\u0131\u011f\u0131 f\u0131rlatmadan veya dizine \u00e7arpt\u0131rmadan, sol elinle sap\u0131 b\u0131rakmadan \u00f6nce sa\u011f elinle s\u0131k\u0131ca kavra.<\/p>\n

Kettlebell sa\u011f baca\u011f\u0131n\u0131n yan\u0131nda as\u0131l\u0131 kals\u0131n; ard\u0131ndan \u00f6ndeki aya\u011f\u0131nla zemini iterek aya\u011fa kalk ve a\u011f\u0131rl\u0131\u011f\u0131 yan\u0131nda, a\u015fa\u011f\u0131da tut. Sonra sol baca\u011f\u0131nla \u00f6ne ad\u0131m at ve kettlebell’i yeniden sol eline ge\u00e7ir.<\/p>\n

Dengeni kaybetmeden veya bacak konumunu de\u011fi\u015ftirmeden kettlebell’i uylu\u011funun alt\u0131ndan ge\u00e7iremiyorsan daha k\u00fc\u00e7\u00fck bir kettlebell kullan ya da \u00f6nce normal lunge \u00e7al\u0131\u015f. El de\u011fi\u015ftirmeyi eklemeden \u00f6nce kontrol edebilece\u011fin bir ad\u0131m uzunlu\u011fu ve derinlik se\u00e7.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Kettlebell Pass-Through Lunges<\/div><\/div>
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