{"id":7185,"date":"2026-10-16T20:01:51","date_gmt":"2026-10-16T18:01:51","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7185"},"modified":"2026-10-16T20:01:51","modified_gmt":"2026-10-16T18:01:51","slug":"ters-plank","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ters-plank\/","title":{"rendered":"Ters plank"},"content":{"rendered":"

Ters plankta, ellerin arkanda ve bacaklar\u0131n d\u00fczken y\u00fcz\u00fcn yukar\u0131 bakacak \u015fekilde v\u00fccudunu desteklersin. Kal\u00e7a ve arka uyluk kaslar\u0131n, kal\u00e7an\u0131 yukar\u0131da tutar. Bel kaslar\u0131n g\u00f6vdeni sabitlemek i\u00e7in yo\u011fun \u00e7al\u0131\u015f\u0131rken kollar\u0131n ve omuzlar\u0131n \u00fcst g\u00f6vdeni destekler. Yan kar\u0131n kaslar\u0131n (oblikler) ise plankta oldu\u011fundan \u00e7ok daha az \u00e7al\u0131\u015f\u0131r.<\/p>\n

Plankta<\/a> y\u00fcz\u00fcn yere d\u00f6n\u00fckt\u00fcr ve a\u011f\u0131rl\u0131\u011f\u0131n \u00f6n kollar\u0131ndad\u0131r. Ters plank, bu kez arkandan destek alarak v\u00fccudunu sabit tutma prati\u011fi yapman\u0131n ba\u015fka bir yolunu sunar.<\/p>\n

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

\u00d6nce rahat bir el konumu bularak omuzlar\u0131n\u0131 veya bileklerini zorlamadan kal\u00e7an\u0131 kald\u0131rmaya odaklanabilirsin.<\/p>\n

Bacaklar\u0131n\u0131 d\u00fcz uzatarak otur ve iki avucunu kal\u00e7an\u0131n arkas\u0131na e\u015fit mesafede, yakla\u015f\u0131k omuz geni\u015fli\u011finde yerle\u015ftir. Parmaklar\u0131n\u0131 a\u00e7 ve bileklerinle omuzlar\u0131n i\u00e7in hangisi rahatsa ayaklar\u0131na do\u011fru veya hafif\u00e7e d\u0131\u015far\u0131 \u00e7evir. T\u00fcm a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ellerine vermeden \u00f6nce otururken deste\u011fi test et.<\/p>\n

Ayaklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k, topuklar\u0131n\u0131 kaymayacak bir y\u00fczeyde tut. Omuzlar\u0131n, kal\u00e7an ve ayak bileklerin yakla\u015f\u0131k d\u00fcz bir \u00e7izgi olu\u015fturana kadar ellerin ve topuklar\u0131nla bast\u0131rarak kal\u00e7an\u0131 kald\u0131r. Dizlerini geriye zorlamadan bacaklar\u0131n\u0131 d\u00fcz tut. Kald\u0131rma i\u015fini kal\u00e7an yapar; bu y\u00fczden belinde b\u00fcy\u00fck bir kavis olu\u015fturman gerekmez.<\/p>\n

Ba\u015f\u0131n \u00fcst g\u00f6vdenle ayn\u0131 hizada olacak \u015fekilde yukar\u0131 bak. Ba\u015f\u0131n\u0131n geriye d\u00fc\u015fmesine izin verme. Ayak parmaklar\u0131n yere do\u011fru zorlanmadan \u00f6ne uzanabilir. Bu konumda kald\u0131\u011f\u0131n s\u00fcrece d\u00fczenli nefes al ve kollar\u0131n\u0131 gev\u015fetmeden \u00f6nce kal\u00e7an\u0131 yava\u015f\u00e7a indir.<\/p>\n

D\u00fcz bacakl\u0131 versiyon \u00e7ok zorsa ayaklar\u0131n\u0131 kal\u00e7ana yakla\u015ft\u0131r\u0131p dizlerini b\u00fckerek masa konumuna ge\u00e7. Tabanlar\u0131n\u0131n tamam\u0131n\u0131 yerde tut ve \u00fcst noktada kaval kemiklerin yakla\u015f\u0131k dik olacak \u015fekilde ayaklar\u0131n\u0131 ayarla. El konumunu de\u011fi\u015ftirmen gerekiyorsa bunu otururken yap; a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ta\u015f\u0131yan elini yerinden kayd\u0131rma.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Reverse Plank Hold<\/div><\/div>
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