{"id":7048,"date":"2026-09-26T05:24:46","date_gmt":"2026-09-26T03:24:46","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7048"},"modified":"2026-09-26T05:24:46","modified_gmt":"2026-09-26T03:24:46","slug":"kettlebell-windmill","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-windmill\/","title":{"rendered":"Kettlebell windmill"},"content":{"rendered":"

Kettlebell windmill hareketinde, \u00fcst g\u00f6vdeni indirip d\u00f6nd\u00fcr\u00fcrken bir kettlebell’i ba\u015f\u0131n\u0131n \u00fczerinde tutars\u0131n. \u00dcstteki kolun d\u00fcz kal\u0131rken kal\u00e7an \u00e7apraz bi\u00e7imde geriye hareket eder. Kar\u0131n ve omuz kaslar\u0131n dengeni korumaya yard\u0131mc\u0131 olur; kal\u00e7a kaslar\u0131n yeniden do\u011frulman\u0131 sa\u011flar.<\/p>\n

Kettlebell ile yana e\u011filerek presten<\/a> farkl\u0131 olarak ini\u015fe, kolun zaten ba\u015f\u0131n\u0131n \u00fczerinde uzat\u0131lm\u0131\u015fken ba\u015flars\u0131n. \u00c7ift kettlebell windmill<\/a>, a\u015fa\u011f\u0131daki eline ikinci bir a\u011f\u0131rl\u0131k ekler. Yana e\u011filme<\/a>, v\u00fccudunun yan\u0131nda bir a\u011f\u0131rl\u0131kla yap\u0131lan daha basit bir se\u00e7enektir. Ba\u015f\u0131n\u0131n \u00fczerinde sabit tutabildi\u011fin s\u00fcrece, tek a\u011f\u0131rl\u0131kl\u0131 windmill hareketinde kettlebell yerine damb\u0131l da kullanabilirsin.<\/p>\n

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

Kal\u00e7an ve g\u00f6vden hareket ederken yukar\u0131daki kolunu dengede tutars\u0131n. A\u011f\u0131rl\u0131ks\u0131z, k\u0131sa bir denemeyle alt konumu zorlamadan tekrarlayabildi\u011fin aral\u0131\u011f\u0131 bulabilirsin.<\/p>\n

Rahat bir duru\u015f ve derinlik bulmak i\u00e7in a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015f. Sa\u011f kolun ba\u015f\u0131n\u0131n \u00fczerindeyken iki aya\u011f\u0131n\u0131 biraz sola \u00e7evir ve sa\u011f kal\u00e7an\u0131 \u00e7apraz bi\u00e7imde geriye hareket ettir. Dizini geriye zorlamadan sa\u011f baca\u011f\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde d\u00fcz tut. Sol dizin hafif\u00e7e b\u00fck\u00fclebilir.<\/p>\n

Bu hareketi kontrol edebildi\u011finde hafif bir kettlebell’i omzuna getirip ba\u015f\u0131n\u0131n \u00fczerine it. \u00dcst g\u00f6vdeni indirip d\u00f6nd\u00fcr\u00fcrken bile\u011fini d\u00fcz, yukar\u0131daki kolunu dik tut. Bo\u015f elin sol baca\u011f\u0131n\u0131n i\u00e7 k\u0131sm\u0131 boyunca a\u015fa\u011f\u0131 kayabilir. Boynunu zorlam\u0131yorsa kettlebell’e do\u011fru bak.<\/p>\n

Her iki aya\u011f\u0131n\u0131, \u00f6zellikle de a\u011f\u0131rl\u0131\u011f\u0131 tuttu\u011fun taraftaki topu\u011funu yere sa\u011flamca bas. Kal\u00e7an geriye giderken a\u011f\u0131rl\u0131\u011f\u0131n\u0131 o aya\u011f\u0131n d\u0131\u015f kenar\u0131na kayd\u0131rma. Bo\u015f elini baca\u011f\u0131n boyunca kayd\u0131rarak hareketi y\u00f6nlendir; bu elinle kendini daha fazla d\u00f6nmeye zorlama.<\/p>\n

S\u0131rt\u0131n yuvarlanmadan, kettlebell bulundu\u011fu konumdan kaymadan veya dengeni kaybetmeden \u00f6nce dur. Yere ula\u015fman gerekmez. Kontrol edebildi\u011fin bir derinlikte durakla, ard\u0131ndan kolun h\u00e2l\u00e2 ba\u015f\u0131n\u0131n \u00fczerindeyken kal\u00e7an\u0131 yeniden \u00f6ne getirerek aya\u011fa kalk. Taraf de\u011fi\u015ftirmeden \u00f6nce kettlebell’i omzuna indir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to Perform a Kettlebell Windmill | Nuffield Health<\/div><\/div>
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