{"id":7140,"date":"2026-10-12T21:25:34","date_gmt":"2026-10-12T19:25:34","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7140"},"modified":"2026-10-12T21:25:34","modified_gmt":"2026-10-12T19:25:34","slug":"smith-makinesinde-dik-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/smith-makinesinde-dik-cekis\/","title":{"rendered":"Smith makinesinde dik \u00e7eki\u015f"},"content":{"rendered":"<p>Smith makinesinde dik \u00e7eki\u015f, rayl\u0131 bir bar\u0131 v\u00fccudunun \u00f6n\u00fcnde yukar\u0131 \u00e7ekerken omuzlar\u0131n\u0131 ve trapez kas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bacaklar\u0131n sabit kal\u0131rken hareketi dirseklerin y\u00f6nlendirir; onlar\u0131 d\u0131\u015far\u0131 ve yukar\u0131 do\u011fru kald\u0131r\u0131rs\u0131n.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8566\">Halterle dik \u00e7eki\u015f<\/a> serbest\u00e7e hareket eden bir bar kullan\u0131rken <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8592\">damb\u0131lla dik \u00e7eki\u015f<\/a> ellerinin ba\u011f\u0131ms\u0131z hareket etmesini sa\u011flar. Smith makinesindeki bar sabit bir yol izler; bu nedenle se\u00e7ti\u011fin duru\u015ftan hareketi rahat\u00e7a tamamlayabildi\u011fini kontrol et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bar\u0131n sabit yolu, duru\u015funu ve tutu\u015funu \u00f6nemli k\u0131lar. Daha yukar\u0131 \u00e7\u0131kmak i\u00e7in omuzlar\u0131n\u0131 silkmen veya bara alan a\u00e7mak \u00fczere e\u011filmen gerekiyorsa kald\u0131r\u0131\u015f\u0131 daha k\u0131sa tutabilirsin.<\/p>\n<p>Bar\u0131 yakla\u015f\u0131k uyluk hizas\u0131na ayarla ve ellerin omuz geni\u015fli\u011finde veya biraz daha a\u00e7\u0131k olacak \u015fekilde \u00fcstten kavra. Ellerini merkezin iki yan\u0131na e\u015fit uzakl\u0131kta yerle\u015ftir. Hafif bir y\u00fckle, bar\u0131n v\u00fccuduna sert\u00e7e s\u00fcrtmeden veya seni geriye yaslanmaya zorlamadan yak\u0131n\u0131ndan ge\u00e7mesini sa\u011flayan bir duru\u015f bul.<\/p>\n<p>Hareketin hem alt hem de \u00fcst noktas\u0131n\u0131 kontrol et. Bar alt noktada uyluklar\u0131na de\u011fmeden ge\u00e7se bile, ayn\u0131 duru\u015f \u00fcst noktada rahats\u0131zl\u0131k yaratabilir. Raylar a\u00e7\u0131l\u0131ysa makinede \u00fcreticinin \u00f6ng\u00f6rd\u00fc\u011f\u00fc y\u00f6ne d\u00f6n\u00fck dur. Duru\u015funu de\u011fi\u015ftirmeden \u00f6nce bar\u0131 ask\u0131ya yerle\u015ftir.<\/p>\n<p>Kancalar\u0131 a\u00e7 ve dirseklerini d\u0131\u015far\u0131 kald\u0131rarak bar\u0131 g\u00f6\u011fs\u00fcn\u00fcn alt k\u0131sm\u0131na do\u011fru y\u00f6nlendir. Gerekirse daha erken dur; \u00fcst kollar\u0131n yakla\u015f\u0131k omuz hizas\u0131nda veya alt\u0131nda kals\u0131n. Bileklerini rahat bir konumda, ellerini bar\u0131 s\u0131k\u0131ca kavrar h\u00e2lde tut. Daha y\u00fckse\u011fe \u00e7ekmek i\u00e7in tutu\u015funu gev\u015fetme.<\/p>\n<p>\u00dcst g\u00f6vdeni ve bacaklar\u0131n\u0131 sabit tutarak bar\u0131 raylar boyunca ak\u0131c\u0131 bi\u00e7imde indir. Set sonunda iki kancay\u0131 da tak ve bar\u0131n desteklendi\u011fini kontrol et.<\/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%2FMeuEww_fjnk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/MeuEww_fjnk\" \/><meta itemprop=\"duration\" content=\"PT35S\" \/><meta itemprop=\"uploadDate\" content=\"2016-06-24T13:41:05Z\" \/><meta itemprop=\"name\" content=\"Standing Smith Machine Upright Row\" \/><meta itemprop=\"description\" content=\"Standing Smith Machine Upright Row\"><div class=\"lyte-wrapper\" title=\"Standing Smith Machine Upright Row\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_MeuEww_fjnk\"><div id=\"lyte_MeuEww_fjnk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMeuEww_fjnk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Smith Machine Upright Row<\/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\/MeuEww_fjnk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMeuEww_fjnk%2F0.jpg\" alt=\"Standing Smith Machine Upright Row\" 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\">Bar\u0131 ve g\u00fcvenlik durdurucular\u0131n\u0131 ayarla; ard\u0131ndan hafif bir y\u00fckle rahat bir duru\u015fu ve tutu\u015fu test et.<\/p>\n<p class=\"num\">G\u00f6vdeni dik tutarken bar\u0131 \u00fcstten kavra ve kancalar\u0131 a\u00e7.<\/p>\n<p class=\"num\">Bar\u0131 v\u00fccuduna yak\u0131n y\u00f6nlendirmek i\u00e7in dirseklerini d\u0131\u015far\u0131 ve yukar\u0131 kald\u0131r.<\/p>\n<p class=\"num\">\u00dcst kollar\u0131n omuz hizas\u0131n\u0131 a\u015fmadan ve omuzlar\u0131n\u0131 zorlamadan ula\u015fabildi\u011fin noktada dur.<\/p>\n<p class=\"num\">Dizlerini b\u00fck\u00fcp yaylanmadan veya geriye sallanmadan bar\u0131 ak\u0131c\u0131 bi\u00e7imde indir. Setten sonra iki kancay\u0131 da tak ve bar\u0131n desteklendi\u011fini do\u011frula.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00c7ok dar bir tutu\u015f, dirseklerin y\u00fckselirken bileklerin keskin bi\u00e7imde b\u00fck\u00fclmesine neden olabilir. Ayn\u0131 hareket yolunda \u0131srar etmek yerine el a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ayarla. Daha geni\u015f bir tutu\u015f omuzlar\u0131n\u0131 ve trapez kas\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131r\u0131r; bileklerin ve omuzlar\u0131n rahat kald\u0131\u011f\u0131 s\u00fcrece bunu deneyebilirsin.<\/p>\n<p>Bara yer a\u00e7mak i\u00e7in geriye yaslanmaktan veya her \u00e7eki\u015fi bacaklar\u0131nla ba\u015flatmaktan ka\u00e7\u0131n. Sabit raylar dik durarak ak\u0131c\u0131 bir tekrar yapmay\u0131 zorla\u015ft\u0131r\u0131yorsa duru\u015funu de\u011fi\u015ftir veya a\u011f\u0131rl\u0131\u011f\u0131 azalt. Bar\u0131 g\u00f6\u011fs\u00fcnde belirli bir hizaya ula\u015ft\u0131rmak u\u011fruna a\u011fr\u0131 hissetti\u011fin noktaya kadar zorlayarak \u00e7ekme.<\/p>\n<p>Y\u00fckselen bar\u0131n \u00fczerine do\u011fru \u00e7eneni uzatma. Kar\u015f\u0131ya bak ve bar y\u00fcz\u00fcne yakla\u015f\u0131yorsa daha erken indir. M\u00fcmk\u00fcn olan en y\u00fcksek \u00e7eki\u015fi hedeflemek yerine \u00fcst g\u00f6vdeni sabit tut ve dirseklerini ak\u0131c\u0131 bi\u00e7imde hareket ettir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Smith makinesinde dik \u00e7eki\u015f kapsaml\u0131 bi\u00e7imde ara\u015ft\u0131r\u0131lmad\u0131. A\u015fa\u011f\u0131daki \u00e7al\u0131\u015fmalar kas aktivitesini, tutu\u015f geni\u015fli\u011fini ve bar\u0131n ne kadar y\u00fckse\u011fe \u00e7ekildi\u011fini inceliyor. Tek seansta \u00f6l\u00e7\u00fclen kas aktivitesi, kas\u0131n ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6sterir; ne kadar b\u00fcy\u00fcd\u00fc\u011f\u00fcn\u00fc de\u011fil.<\/p>\n<p>Bir \u00e7al\u0131\u015fmada, a\u011f\u0131rl\u0131k antrenman\u0131 deneyimine sahip 16 erkek, omuz geni\u015fli\u011finin yar\u0131s\u0131ndan 2 kat\u0131na kadar farkl\u0131 tutu\u015flarla halterle dik \u00e7eki\u015f yapt\u0131. Tutu\u015f geni\u015fledik\u00e7e omuz kaslar\u0131 (deltoidler) ve trapez daha fazla, biseps ise daha az \u00e7al\u0131\u015ft\u0131. Farklar en geni\u015f tutu\u015fta en belirgindi. Yazarlar omuzlar\u0131n ve trapezin kat\u0131l\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in geni\u015f tutu\u015f \u00f6neriyor.<span id='quelle-1-7140' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/smith-makinesinde-dik-cekis\/#quelle-bottom-1-7140' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Kronik boyun kas\u0131 a\u011fr\u0131s\u0131 olan 12 kad\u0131nla yap\u0131lan bir \u00e7al\u0131\u015fma 5 egzersizi kar\u015f\u0131la\u015ft\u0131rd\u0131. Dik \u00e7eki\u015f, omuz silkme ve yana kald\u0131r\u0131\u015fla birlikte en y\u00fcksek trapez aktivitesini \u00fcreten egzersizler aras\u0131ndayd\u0131. Dik \u00e7eki\u015f bu d\u00fczeye omuz silkmede kullan\u0131lan a\u011f\u0131rl\u0131klardan (20\u201330 kg) \u00e7ok daha hafif a\u011f\u0131rl\u0131klarla (3\u201310 kg) ula\u015ft\u0131.<span id='quelle-2-7140' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/smith-makinesinde-dik-cekis\/#quelle-bottom-2-7140' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar, 4 kg tutan 25 sa\u011fl\u0131kl\u0131 gen\u00e7 erkekte omzun kemik \u00e7at\u0131s\u0131n\u0131n alt\u0131ndaki bo\u015flu\u011fu ultrasonla \u00f6l\u00e7t\u00fc. Rotator man\u015fet tendonlar\u0131 bu bo\u015fluktan ge\u00e7er. Kol omuz hizas\u0131nda ve d\u0131\u015fa d\u00f6n\u00fckken \u00f6l\u00e7\u00fclen bo\u015fluk, omuz hizas\u0131n\u0131n \u00fczerine \u00e7ekilen dik \u00e7eki\u015fin \u00fcst konumunda veya kol d\u0131\u015fa d\u00f6nd\u00fcr\u00fclmeden omuz hizas\u0131nda tutuldu\u011funda \u00f6l\u00e7\u00fclenden daha geni\u015fti.<span id='quelle-3-7140' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/smith-makinesinde-dik-cekis\/#quelle-bottom-3-7140' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Hobi olarak a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fan 46 erkek, a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmayan 31 erkekle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fanlarda omuz s\u0131k\u0131\u015fmas\u0131 belirtileri daha s\u0131k g\u00f6r\u00fcld\u00fc. Omuz hizas\u0131n\u0131n \u00fczerinde dik \u00e7eki\u015f veya yana kald\u0131r\u0131\u015f yapmak bu belirtilerle ili\u015fkiliydi; ancak bu t\u00fcr bir kar\u015f\u0131la\u015ft\u0131rma neden-sonu\u00e7 ili\u015fkisini ortaya koyamaz.<span id='quelle-4-7140' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/smith-makinesinde-dik-cekis\/#quelle-bottom-4-7140' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7146,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"machine","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":26724,"equipment":5010,"muscles":[5300,5289],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8592,8566,8590]},"yoast_head":"<title>Smith makinesinde dik \u00e7eki\u015f | Training.fit<\/title>\n<meta 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