{"id":7243,"date":"2026-10-13T00:46:13","date_gmt":"2026-10-12T22:46:13","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7243"},"modified":"2026-10-13T00:46:13","modified_gmt":"2026-10-12T22:46:13","slug":"hilal-hamlesi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/hilal-hamlesi\/","title":{"rendered":"Hilal pozu"},"content":{"rendered":"

Hilal pozunda, di\u011fer ad\u0131yla hilal hamlesinde, \u00fcst g\u00f6vden dik ve kollar\u0131n yukar\u0131dayken bir aya\u011f\u0131n \u00f6nde, di\u011feri arkada durursun. Al\u00e7ak versiyonda arkadaki dizin yere dayan\u0131r; y\u00fcksek versiyonda ise dizin yerden kalkar ve arkadaki aya\u011f\u0131n parmaklar\u0131yla \u00f6n k\u0131sm\u0131 v\u00fccuduna destek sa\u011flar. G\u00f6rsel, y\u00fcksek hamleye bu ge\u00e7i\u015fi g\u00f6sterir. Uyluklar\u0131n ve kal\u00e7an sabit kalmana yard\u0131mc\u0131 olur; arkadaki baca\u011f\u0131n\u0131n oldu\u011fu tarafta kal\u00e7an\u0131n \u00f6n k\u0131sm\u0131nda esneme hissedebilirsin.<\/p>\n

Lunge<\/a>, tekrarlanan al\u00e7alma ve y\u00fckselmelerle bir aya\u011f\u0131n \u00f6nde, di\u011ferinin arkada oldu\u011fu benzer bir duru\u015fla yap\u0131l\u0131r. Yoga dizilerinde a\u015fa\u011f\u0131 bakan k\u00f6pek<\/a>, hamleye ad\u0131m atmak i\u00e7in kullan\u0131lan bir ba\u015fka yayg\u0131n duru\u015ftur.<\/p>\n

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

Diz \u00fcst\u00fc hamle, g\u00f6vdeni ve kollar\u0131n\u0131 kald\u0131rman i\u00e7in bir temel olu\u015fturur. Daha k\u0131sa bir ad\u0131mla veya kollar\u0131n\u0131 daha a\u015fa\u011f\u0131da tutarak s\u0131rt\u0131n\u0131 fazla geriye b\u00fckmeden pozu deneyebilirsin.<\/p>\n

Diz \u00fcst\u00fcnde ba\u015fla ve bir aya\u011f\u0131n\u0131 \u00f6ne getir. Ayaklar\u0131n\u0131 ip \u00fczerinde y\u00fcr\u00fcr gibi tek bir \u00e7izgiye yerle\u015ftirmek yerine aralar\u0131nda yanlamas\u0131na biraz mesafe b\u0131rak. \u00d6ndeki aya\u011f\u0131n\u0131 d\u00fcz bas; \u00f6ndeki dizin yakla\u015f\u0131k ayak bile\u011finin \u00fczerinde olsun. Ellerini \u00f6ndeki uylu\u011funa veya aya\u011f\u0131n\u0131n yan\u0131na dayayarak destek al. G\u00f6vdeni kald\u0131rmadan \u00f6nce ad\u0131m uzunlu\u011funu ayarla.<\/p>\n

Arkadaki dizinin alt\u0131na minder koyup arkadaki aya\u011f\u0131n\u0131n \u00fcst\u00fcn\u00fc yere b\u0131rakarak burada kalabilirsin. Y\u00fcksek versiyon i\u00e7in arkadaki ayak parmaklar\u0131n\u0131 k\u0131v\u0131r\u0131p yere bas, ayaklar\u0131nla bast\u0131r ve arkadaki dizini kald\u0131r. Kaburgalar\u0131n\u0131 \u00f6ne itip b\u00fcy\u00fck bir geriye b\u00fck\u00fclme olu\u015fturmadan kollar\u0131n\u0131 yukar\u0131 uzat. G\u00f6vdeni dik tutarak dengede durmana yard\u0131mc\u0131 oluyorsa arkadaki dizini hafif\u00e7e b\u00fck\u00fcl\u00fc tut. D\u00fczenli nefes al; taraf de\u011fi\u015ftirmeden \u00f6nce ellerini ve arkadaki dizini indir.<\/p>\n

Arkadaki topu\u011funu yukar\u0131da tut ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131 aya\u011f\u0131n\u0131n d\u0131\u015f kenar\u0131na kayd\u0131rmadan \u00f6n k\u0131sm\u0131na bas. \u00d6ndeki topu\u011funu ve aya\u011f\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 yere sa\u011flamca bas. Kal\u00e7an\u0131, \u00f6ndeki dizini d\u00f6nd\u00fcrmeye zorlamadan, rahat hissetti\u011fin \u00f6l\u00e7\u00fcde \u00f6ne \u00e7evir. Kollar\u0131n\u0131 kald\u0131r\u0131rken yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7\u0131k, avu\u00e7 i\u00e7lerini birbirine d\u00f6n\u00fck tut. D\u00fcmd\u00fcz kar\u015f\u0131ya bakman yeterlidir; ellerini g\u00f6zlerinle izlemen gerekmez. Ayak konumunda daha b\u00fcy\u00fck bir de\u011fi\u015fiklik yapmadan \u00f6nce arkadaki dizini indir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to do High Lunge<\/div><\/div>
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