{"id":7273,"date":"2026-10-13T00:47:13","date_gmt":"2026-10-12T22:47:13","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7273"},"modified":"2026-10-13T00:47:13","modified_gmt":"2026-10-12T22:47:13","slug":"bantla-y-kaldirisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bantla-y-kaldirisi\/","title":{"rendered":"Bantla Y kald\u0131r\u0131\u015f\u0131"},"content":{"rendered":"<p>Bantla Y kald\u0131r\u0131\u015f\u0131nda, kollar\u0131n\u0131, g\u00f6vdenle birlikte geni\u015f bir Y \u015fekli olu\u015fturana kadar \u00e7apraz bi\u00e7imde \u00f6ne ve yukar\u0131 kald\u0131r\u0131rs\u0131n. \u00d6n\u00fcnde al\u00e7ak bir noktaya sabitlenmi\u015f bant direnci sa\u011flar. Omuz kaslar\u0131n kollar\u0131n\u0131 kald\u0131r\u0131rken trapez de d\u00e2hil olmak \u00fczere k\u00fcrek kemiklerinin \u00e7evresindeki kaslar harekete y\u00f6n verir.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9334\">Bantla ters a\u00e7\u0131\u015f<\/a> kollar\u0131n\u0131 d\u0131\u015far\u0131 ve geriye hareket ettirir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9967\">Bantla \u00f6ne kald\u0131r\u0131\u015f<\/a> kollar\u0131n do\u011frudan \u00f6ne kald\u0131r\u0131ld\u0131\u011f\u0131 bir hareket yolunu izler. Y kald\u0131r\u0131\u015f\u0131nda dirseklerini hafif b\u00fck\u00fcl\u00fc tut ve ellerini v\u00fccuduna \u00e7ekmek yerine \u00e7apraz do\u011frultuda uzan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Y bi\u00e7imindeki yol boyunca k\u00fcrek kemiklerin kollar\u0131na e\u015flik eder. Hafif bir bant kullan\u0131rsan, hareketi tamamlamak i\u00e7in geriye yaslanmana gerek kalmadan bu uzan\u0131\u015f\u0131 \u00f6\u011frenebilirsin.<\/p>\n<p>Hafif bir bant ve sana do\u011fru hareket edemeyecek g\u00fcvenli, al\u00e7ak bir sabitleme noktas\u0131 kullan. Yerdeki bir halter yaln\u0131zca yuvarlanmaya veya kaymaya kar\u015f\u0131 sabitlenmi\u015fse uygundur. Y\u00fcz\u00fcn sabitleme noktas\u0131na d\u00f6n\u00fck, onun tam kar\u015f\u0131s\u0131nda dur ve band\u0131n iki taraf\u0131n\u0131 e\u015fit uzunlukta tut. Ellerin uyluklar\u0131n\u0131n \u00f6n\u00fcndeyken hafif gerilim olu\u015fana kadar geriye ad\u0131m at.<\/p>\n<p>\u00d6nce Y \u015feklini diren\u00e7 olmadan \u00e7al\u0131\u015f. Ba\u015fparmaklar\u0131n yukar\u0131 bakacak ve dirseklerin hafif b\u00fck\u00fcl\u00fc olacak \u015fekilde kollar\u0131n\u0131 \u00f6ne ve d\u0131\u015far\u0131 kald\u0131r. Hareketin sonunda ellerinin aras\u0131ndaki mesafe omuz geni\u015fli\u011finden fazla olmal\u0131d\u0131r. Ellerini ba\u015f\u0131n\u0131n \u00fczerinde birle\u015ftirmen veya kollar\u0131n\u0131 ba\u015f\u0131n\u0131n arkas\u0131na \u00e7ekmen gerekmez.<\/p>\n<p>Band\u0131 kullan\u0131rken ayn\u0131 hareket yolunu izle ve k\u00fcrek kemiklerinin kollar\u0131nla birlikte hareket etmesine izin ver. Daha y\u00fckse\u011fe uzanmak i\u00e7in geriye yaslanman gerekecek noktaya gelmeden dur. K\u0131sa s\u00fcre durakla, ard\u0131ndan ayn\u0131 \u00e7apraz hareket yolunu izleyerek kollar\u0131n\u0131 yava\u015f\u00e7a indir.<\/p>\n<p>Ellerin birbirinden uzakla\u015f\u0131rken band\u0131n iki taraf\u0131n\u0131n da sabitleme noktas\u0131nda tak\u0131lmadan ve birbirine s\u00fcrt\u00fcnmeden hareket etti\u011fini kontrol et. Kald\u0131r\u0131\u015f s\u0131ras\u0131nda ayaklar\u0131n yerinde kals\u0131n. Mesafeyi ayarlaman gerekiyorsa hareket etmeden \u00f6nce ellerini indir.<\/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%2Fe0dhTaD33hw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/e0dhTaD33hw\" \/><meta itemprop=\"duration\" content=\"PT14S\" \/><meta itemprop=\"uploadDate\" content=\"2017-10-20T19:58:06Z\" \/><meta itemprop=\"name\" content=\"Band Y Raise\" \/><meta itemprop=\"description\" content=\"This video is about Band Y Raise\"><div class=\"lyte-wrapper\" title=\"Band Y Raise\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_e0dhTaD33hw\"><div id=\"lyte_e0dhTaD33hw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fe0dhTaD33hw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Band Y Raise<\/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\/e0dhTaD33hw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fe0dhTaD33hw%2F0.jpg\" alt=\"Band Y Raise\" 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\u0131 g\u00fcvenli ve al\u00e7ak bir sabitleme noktas\u0131na ba\u011fla; \u00e7eki\u015fine kar\u015f\u0131 yerinde kald\u0131\u011f\u0131n\u0131 test et.<\/p>\n<p class=\"num\">Y\u00fcz\u00fcn\u00fc sabitleme noktas\u0131na d\u00f6n ve avu\u00e7 i\u00e7lerin i\u00e7e bakacak \u015fekilde her elinle band\u0131n bir ucunu al.<\/p>\n<p class=\"num\">Ellerin \u00f6n\u00fcnde a\u015fa\u011f\u0131da, dizlerin hafif b\u00fck\u00fcl\u00fc olacak \u015fekilde dik dur.<\/p>\n<p class=\"num\">Dirseklerini yaln\u0131zca hafif b\u00fck\u00fcl\u00fc tutarak kollar\u0131n\u0131 \u00e7apraz bi\u00e7imde \u00f6ne ve yukar\u0131 kald\u0131r\u0131p Y olu\u015ftur.<\/p>\n<p class=\"num\">G\u00f6vdeni geriye g\u00f6t\u00fcrmeden ula\u015fabildi\u011fin en y\u00fcksek konumda durakla. Ellerini ayn\u0131 \u00e7apraz hareket yolunu izleyerek yava\u015f\u00e7a indir ve ba\u015flang\u0131ca d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Dirseklerini fazla b\u00fckmek, kald\u0131r\u0131\u015f\u0131 v\u00fccuduna do\u011fru bir \u00e7eki\u015fe d\u00f6n\u00fc\u015ft\u00fcrebilir. Dirseklerini yaln\u0131zca hafif b\u00fck\u00fcl\u00fc tutam\u0131yorsan direnci azalt.<\/p>\n<p>Kollar\u0131n\u0131 yukar\u0131 kald\u0131r\u0131rken k\u00fcrek kemiklerini zorla a\u015fa\u011f\u0131da tutma. Hareketin ba\u015f\u0131nda omuzlar\u0131n\u0131 a\u015f\u0131r\u0131 silkmeden k\u00fcrek kemiklerinin kol hareketine e\u015flik etmesine izin ver. Sabitleme noktas\u0131 hareket ederse devam etmeden \u00f6nce durup onu sa\u011flamla\u015ft\u0131r.<\/p>\n<p>Band\u0131 daha fazla germek i\u00e7in kald\u0131r\u0131\u015f s\u0131ras\u0131nda geriye ad\u0131m atma. Bu, hareketin ortas\u0131nda hem direnci hem de dengeni de\u011fi\u015ftirir. Ayaklar\u0131n\u0131 hareket ettirmeden \u00f6nce ellerini indir; ard\u0131ndan hafif diren\u00e7le tam bir kald\u0131r\u0131\u015f yaparak yeni mesafeyi test et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Ayakta bantla Y kald\u0131r\u0131\u015f\u0131n\u0131n kendisiyle ilgili bir \u00e7al\u0131\u015fma yok gibi g\u00f6r\u00fcn\u00fcyor. En yak\u0131n ara\u015ft\u0131rmalar omuz rehabilitasyonu alan\u0131ndan geliyor. Ki\u015filer kollar\u0131n\u0131 \u00f6n ve yan y\u00f6nler aras\u0131ndaki bir a\u00e7\u0131da, yani k\u00fcrek kemi\u011fi d\u00fczleminde kald\u0131r\u0131rken veya y\u00fcz\u00fcst\u00fc yat\u0131p ba\u015f \u00fcst\u00fcne uzat\u0131rken k\u00fcrek kemiklerinin \u00e7evresindeki kaslar\u0131n aktivitesi \u00f6l\u00e7\u00fcl\u00fcyor. Bu \u00f6l\u00e7\u00fcmler kas b\u00fcy\u00fcmesini de\u011fil, kas aktivitesini tan\u0131ml\u0131yor.<\/p>\n<p>21 sa\u011fl\u0131kl\u0131 ki\u015fide, kollar\u0131 k\u00fcrek kemi\u011fi d\u00fczleminde kald\u0131rmak, boyunla omuzlar aras\u0131ndaki \u00fcst trapezde en y\u00fcksek aktiviteyi \u00fcretti. Kat\u0131l\u0131mc\u0131lar kald\u0131r\u0131\u015f s\u0131ras\u0131nda banda kar\u015f\u0131 kollar\u0131n\u0131 d\u0131\u015fa da d\u00f6nd\u00fcrd\u00fc\u011f\u00fcnde ise orta ve alt trapez daha fazla \u00e7al\u0131\u015ft\u0131. Ek y\u00fck uyguland\u0131\u011f\u0131nda \u00f6l\u00e7\u00fclen t\u00fcm kaslar\u0131n aktivitesi artt\u0131.<span id='quelle-1-7273' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bantla-y-kaldirisi\/#quelle-bottom-1-7273' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>30 sa\u011fl\u0131kl\u0131 ki\u015fide 10 egzersizin kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada, alt trapez en \u00e7ok kat\u0131l\u0131mc\u0131lar y\u00fcz\u00fcst\u00fc yat\u0131p kollar\u0131ndan birini bu kas\u0131n liflerinin do\u011frultusunda ba\u015f \u00fcst\u00fcne kald\u0131rd\u0131\u011f\u0131nda aktifti. K\u00fcrek kemi\u011finin yukar\u0131 d\u00f6nmesine yard\u0131mc\u0131 olan serratus anterior ise, kolu k\u00fcrek kemi\u011fi d\u00fczleminde 120 derecenin \u00fczerine kald\u0131rmak gibi belirgin yukar\u0131 d\u00f6n\u00fc\u015f i\u00e7eren egzersizlerde en aktifti.<span id='quelle-2-7273' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bantla-y-kaldirisi\/#quelle-bottom-2-7273' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Daha eski bir \u00e7al\u0131\u015fma, 9 sa\u011fl\u0131kl\u0131 ki\u015fide 16 rehabilitasyon egzersizi s\u0131ras\u0131nda ince tel elektrotlarla k\u00fcrek kemi\u011fi \u00e7evresindeki 8 kas\u0131n aktivitesini \u00f6l\u00e7t\u00fc. Yazarlar, k\u00fcrek kemi\u011fi kaslar\u0131n\u0131 g\u00fc\u00e7lendirme program\u0131n\u0131n temelini olu\u015fturabilecek 4 egzersize, row ve 2 iti\u015f egzersiziyle birlikte k\u00fcrek kemi\u011fi d\u00fczleminde kol kald\u0131r\u0131\u015f\u0131n\u0131 da dahil etti.<span id='quelle-3-7273' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bantla-y-kaldirisi\/#quelle-bottom-3-7273' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Dolay\u0131s\u0131yla kollar\u0131n\u0131 k\u00fcrek kemi\u011fi d\u00fczleminde kald\u0131rmak, k\u00fcrek kemi\u011fi \u00e7evresindeki birden fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Kollar\u0131n a\u00e7\u0131s\u0131 ve rotasyonu, hangi b\u00f6l\u00fcmlerin en aktif oldu\u011funu etkiliyor gibi g\u00f6r\u00fcn\u00fcyor.<\/p>\n","protected":false},"featured_media":7278,"parent":0,"template":"","meta":[],"muskelgruppe":[1636,1642],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":25056,"equipment":5015,"muscles":[5300,5280,5289],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8941,9547,7956]},"yoast_head":"<title>Bantla Y kald\u0131r\u0131\u015f\u0131 | Training.fit<\/title>\n<meta name=\"description\" content=\"Bantla Y kald\u0131r\u0131\u015f\u0131: al\u00e7ak ba\u011flant\u0131y\u0131 ve \u00e7apraz hareketi, do\u011fru tekni\u011fi, s\u0131k yap\u0131lan hatalar\u0131 ve bilimsel bulgular\u0131 ad\u0131m ad\u0131m rehberimizde ke\u015ffet.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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