{"id":7228,"date":"2026-10-13T00:45:20","date_gmt":"2026-10-12T22:45:20","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7228"},"modified":"2026-10-13T00:45:20","modified_gmt":"2026-10-12T22:45:20","slug":"direnc-bandiyla-cekic-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-cekic-bukusu\/","title":{"rendered":"Diren\u00e7 band\u0131yla hammer curl"},"content":{"rendered":"<p>Diren\u00e7 band\u0131yla hammer curl hareketinde band\u0131n \u00fczerine basar ve u\u00e7lar\u0131n\u0131 avu\u00e7 i\u00e7lerin birbirine bakacak \u015fekilde kald\u0131r\u0131rs\u0131n. Hareket, damb\u0131lla yap\u0131lan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9006\">hammer curl egzersizine<\/a> benzer; ancak burada damb\u0131l yerine bant kullan\u0131l\u0131r. Biseps, brakiyalis ve brakiyoradialis kaslar\u0131n dirseklerinin b\u00fck\u00fclmesine katk\u0131da bulunur.<\/p>\n<p>Evde bir band\u0131n varsa bu yararl\u0131 bir varyasyondur. Ayn\u0131 bant d\u00fczeniyle avu\u00e7 i\u00e7lerinin yukar\u0131 bakt\u0131\u011f\u0131 versiyonu yapmak i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7378\">bantla biseps curl hareketini<\/a> dene. Her iki versiyonda da \u00fcst kollar\u0131n\u0131 v\u00fccudunun yan\u0131nda tut; temel fark ellerini nas\u0131l tuttu\u011fundur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Se\u00e7ti\u011fin diren\u00e7 hem ba\u015flang\u0131ca hem de curl hareketinin \u00fcst noktas\u0131na uygun olmal\u0131.<\/p>\n<p>Bant ayakkab\u0131lar\u0131n\u0131n orta k\u0131sm\u0131n\u0131n alt\u0131nda g\u00fcvenle durmal\u0131d\u0131r. Tutacakl\u0131 bir bant \u00e7eki\u00e7 tutu\u015funu kolayla\u015ft\u0131r\u0131r; halka bantta ise parmaklar\u0131na s\u0131k\u0131ca dolamadan avu\u00e7 i\u00e7lerinin i\u00e7e bakmas\u0131na izin veren bir kavrama se\u00e7.<\/p>\n<p>Band\u0131n iki taraftaki uzunlu\u011funu e\u015fit ayarlayarak ba\u015fla. Ellerin y\u00fckseldik\u00e7e band\u0131 germek zorla\u015ft\u0131\u011f\u0131ndan curl hareketini ak\u0131c\u0131 bi\u00e7imde tamamlayabilece\u011fin bir bant se\u00e7.<span id='quelle-1-7228' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-cekic-bukusu\/#quelle-bottom-1-7228' ><sup>[1]<\/sup><\/a><\/span> Bant \u00fcst noktaya yakla\u015f\u0131rken duru\u015funu bozuyorsa ellerinle ayaklar\u0131n aras\u0131nda daha uzun bir bant b\u00f6l\u00fcm\u00fc b\u0131rak veya daha d\u00fc\u015f\u00fck diren\u00e7li bir bant kullan.<\/p>\n<p>Bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tut ve dirseklerini b\u00fckerek ellerini omuzlar\u0131n\u0131n \u00f6n\u00fcne do\u011fru kald\u0131r. Avu\u00e7 i\u00e7lerini hareket boyunca birbirine d\u00f6n\u00fck tut. Tutacaklar\u0131 dirseklerini b\u00fckerek kald\u0131r; daha y\u00fckse\u011fe ula\u015fmak i\u00e7in bileklerini geriye b\u00fckme.<\/p>\n<p>Curl s\u0131ras\u0131nda dizlerine tak\u0131lmamas\u0131 i\u00e7in band\u0131n iki taraf\u0131n\u0131 da bacaklar\u0131n\u0131n d\u0131\u015f\u0131ndan ge\u00e7ir. Tutacaklar\u0131n\u0131n esnek kay\u0131\u015flar\u0131 varsa hi\u00e7bir kay\u0131\u015f\u0131n burulmad\u0131\u011f\u0131n\u0131 ve iki tutaca\u011f\u0131n ellerine e\u015fit bi\u00e7imde yerle\u015fti\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%2Fbcond2tqWg0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bcond2tqWg0\" \/><meta itemprop=\"duration\" content=\"PT44S\" \/><meta itemprop=\"uploadDate\" content=\"2016-08-20T19:01:37Z\" \/><meta itemprop=\"name\" content=\"Biceps: Resistance Band Hammer Curl\" \/><meta itemprop=\"description\" content=\"Biceps: Resistance Band Hammer Curl\"><div class=\"lyte-wrapper\" title=\"Biceps: Resistance Band Hammer Curl\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_bcond2tqWg0\"><div id=\"lyte_bcond2tqWg0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbcond2tqWg0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Biceps: Resistance Band Hammer Curl<\/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\/bcond2tqWg0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbcond2tqWg0%2F0.jpg\" alt=\"Biceps: Resistance Band Hammer Curl\" 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\">Band\u0131n orta k\u0131sm\u0131n\u0131 iki aya\u011f\u0131n\u0131n alt\u0131na yerle\u015ftir ve ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde dur.<\/p>\n<p class=\"num\">Her elinle band\u0131n bir taraf\u0131n\u0131 al ve kollar\u0131n g\u00f6vdenin yan\u0131nda olacak \u015fekilde dik dur.<\/p>\n<p class=\"num\">Avu\u00e7 i\u00e7lerin birbirine bakacak \u015fekilde ellerini \u00e7evir. Bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tut.<\/p>\n<p class=\"num\">V\u00fccudunu sallamadan dirseklerini b\u00fck ve ellerini omuzlar\u0131n\u0131n \u00f6n\u00fcne do\u011fru kald\u0131r.<\/p>\n<p class=\"num\">Ellerini daha fazla y\u00fckseltmek i\u00e7in \u00fcst kollar\u0131n\u0131 \u00f6ne kald\u0131rmak zorunda kalmadan \u00f6nce dur. Ba\u015flang\u0131\u00e7 konumuna d\u00f6nene kadar ayn\u0131 tutu\u015fu koruyarak ellerini kontroll\u00fc bi\u00e7imde indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00dcst noktada gev\u015fersen bant ellerini h\u0131zla a\u015fa\u011f\u0131 \u00e7ekebilir. Band\u0131 tutmaya devam et ve geri d\u00f6n\u00fc\u015f\u00fc kontrol et. Ayaklar\u0131n\u0131n alt\u0131nda kaymaya ba\u015flarsa durup band\u0131 yeniden yerle\u015ftir.<\/p>\n<p>Geriye sallanarak veya bileklerini b\u00fckerek hareket aral\u0131\u011f\u0131n\u0131 art\u0131rmaya \u00e7al\u0131\u015fma. Bu curl&#8217;e istenmeyen bir hareket ekler. Hareketi dirseklerini b\u00fckerek yap ve iki kolun da ayn\u0131 kontroll\u00fc yolu izlemesine izin veren bir diren\u00e7 se\u00e7.<\/p>\n<p>Dirseklerini v\u00fccuduna s\u0131k\u0131ca bast\u0131rmadan yanlar\u0131na yak\u0131n tut. \u00d6n kollar\u0131n\u0131n hareket edebilmesi i\u00e7in alan gerekir. Bant bir baca\u011f\u0131na s\u00fcrt\u00fcyorsa her tekrarda g\u00f6vdeni ondan uza\u011fa d\u00f6nd\u00fcrmek yerine band\u0131 gev\u015fetip konumunu d\u00fczelt. Bir sonraki tekrara birlikte ba\u015flamadan \u00f6nce iki elin de alt noktaya ula\u015fmas\u0131n\u0131 bekle.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>\u00d6zellikle bantla hammer curl \u00fczerine bir \u00e7al\u0131\u015fma yok gibi g\u00f6r\u00fcn\u00fcyor. Ba\u015fka ekipmanlarla yap\u0131lan curl ara\u015ft\u0131rmalar\u0131 n\u00f6tr tutu\u015fun neyi de\u011fi\u015ftirdi\u011fini g\u00f6steriyor; k\u00fc\u00e7\u00fck bir antrenman \u00e7al\u0131\u015fmas\u0131 da bantlar\u0131 a\u011f\u0131rl\u0131klarla kar\u015f\u0131la\u015ft\u0131rd\u0131.<\/p>\n<p>2023 tarihli bir \u00e7al\u0131\u015fmada, 10 erkek yar\u0131\u015fmac\u0131 v\u00fccut geli\u015ftirmeci, kabloda barla (avu\u00e7 i\u00e7leri yukar\u0131 veya a\u015fa\u011f\u0131 bakarken) ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=6777\">kabloda halatla hammer curl&#8217;de<\/a> oldu\u011fu gibi halatla curl yapt\u0131. Kald\u0131r\u0131\u015f s\u0131ras\u0131nda biseps, avu\u00e7 i\u00e7leri yukar\u0131 bakarken halatla yap\u0131lan n\u00f6tr tutu\u015fa g\u00f6re yakla\u015f\u0131k %12 daha aktifti. \u00d6n kolun ba\u015fparmak taraf\u0131ndaki brakiyoradialis de daha aktifti. Sonraki \u00e7al\u0131\u015fma gibi bu da kaslar\u0131n tek seansta ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6sterir; hangi tutu\u015fun daha fazla kas geli\u015ftirdi\u011fini de\u011fil.<span id='quelle-2-7228' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-cekic-bukusu\/#quelle-bottom-2-7228' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Diren\u00e7 antrenman\u0131 deneyimi olan 12 erkekle yap\u0131lan 2026 tarihli bir \u00e7al\u0131\u015fma, avu\u00e7 i\u00e7lerini birbirine d\u00f6n\u00fck tutan bir bar da dahil olmak \u00fczere 3 farkl\u0131 barla curl&#8217;\u00fc kar\u015f\u0131la\u015ft\u0131rd\u0131. Hem biseps hem brakiyoradialis kald\u0131rma a\u015famas\u0131nda indirme a\u015famas\u0131na g\u00f6re daha aktifti. \u0130ndiri\u015fte brakiyoradialis, \u00f6zellikle avu\u00e7 i\u00e7lerini yukar\u0131 veya k\u0131smen d\u00f6n\u00fck tutan barlarla bisepsin \u00f6n\u00fcne ge\u00e7ti.<span id='quelle-3-7228' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-cekic-bukusu\/#quelle-bottom-3-7228' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>4 haftal\u0131k bir \u00e7al\u0131\u015fmada, antrenmans\u0131z 20 gen\u00e7 kad\u0131n haftada 3 kez, bant veya damb\u0131lla biseps curl dahil a\u011f\u0131r ve az tekrarl\u0131 egzersizler yapt\u0131. Dirse\u011fi b\u00fcken kaslarda bant grubu, dirence kar\u015f\u0131 indiri\u015fte g\u00fc\u00e7lendi, ancak kald\u0131r\u0131\u015f kuvveti anlaml\u0131 \u00f6l\u00e7\u00fcde artmad\u0131. Damb\u0131l grubu ise ikisinde de geli\u015fti. Gruplar aras\u0131nda anlaml\u0131 fark yoktu. Bantl\u0131 egzersiz hammer curl olarak de\u011fil, biseps curl olarak tan\u0131mland\u0131. Her grupta yaln\u0131zca 10 kad\u0131n oldu\u011fu i\u00e7in \u00e7al\u0131\u015fma \u00e7ok k\u00fc\u00e7\u00fckt\u00fc.<span id='quelle-4-7228' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-cekic-bukusu\/#quelle-bottom-4-7228' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7233,"parent":0,"template":"","meta":[],"muskelgruppe":[1640],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24746,"equipment":5015,"muscles":[5322,5323,5268],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9006,6871,6777]},"yoast_head":"<title>Diren\u00e7 band\u0131yla hammer curl | Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla hammer curl: diren\u00e7 ayar\u0131n\u0131 ve n\u00f6tr tutu\u015fu, do\u011fru 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