{"id":7288,"date":"2026-10-16T20:03:05","date_gmt":"2026-10-16T18:03:05","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7288"},"modified":"2026-10-17T21:22:32","modified_gmt":"2026-10-17T19:22:32","slug":"halterle-kalca-itisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-kalca-itisi\/","title":{"rendered":"Halterle hip thrust"},"content":{"rendered":"

Halterle hip thrust yaparken kal\u00e7an\u0131n \u00fczerine pedli bir bar yerle\u015ftirirsin. \u0130ki aya\u011f\u0131n yerdeyken kal\u00e7an\u0131 kald\u0131r\u0131p indirirsin; s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 bir sehpaya dayan\u0131r. Egzersiz kal\u00e7an\u0131 ve uyluklar\u0131n\u0131n arka k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Ellerin bar\u0131 kal\u00e7a k\u0131vr\u0131m\u0131 \u00fczerinde sabit tutar.<\/p>\n

Bu sehpa d\u00fczenine al\u0131\u015fk\u0131n de\u011filsen \u00f6nce ek a\u011f\u0131rl\u0131k olmadan hareketi \u00e7al\u0131\u015f. Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fcnde<\/a> ise omuzlar\u0131n yerde kal\u0131r ve kal\u00e7an\u0131 indirmek i\u00e7in daha az alan bulunur. Ba\u015flang\u0131\u00e7 konumuna rahat\u00e7a ge\u00e7ip kontroll\u00fc bi\u00e7imde uygulayabildi\u011fin versiyonu se\u00e7.<\/p>\n

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

Kal\u00e7an hareket ederken sehpa s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 destekler. Y\u00fcksekli\u011fi bu temas\u0131 ba\u015ftan sona koruman\u0131 sa\u011flamal\u0131; bar\u0131 kal\u00e7ana koymadan \u00f6nce d\u00fczeni deneyebilirsin.<\/p>\n

Bar\u0131 y\u00fcklemeden \u00f6nce sehpay\u0131 sabitle ve a\u011f\u0131rl\u0131ks\u0131z bir tekrarla y\u00fcksekli\u011fini kontrol et. Sehpan\u0131n kenar\u0131 s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131, k\u00fcrek kemiklerinin alt b\u00f6l\u00fcm\u00fc civar\u0131nda desteklemeli; kal\u00e7an hareket ederken boynuna de\u011fmemelidir. Sehpaya temas\u0131n\u0131 kaybetmene neden oluyorsa kal\u00e7an\u0131 yere kadar indirmen gerekmez.<\/p>\n

Bar\u0131n iki yan\u0131n\u0131 e\u015fit y\u00fckle, plakalar\u0131 sabitle ve bar\u0131n ortas\u0131na uygun bir ped yerle\u015ftir. Bar\u0131 bacaklar\u0131n\u0131n \u00fczerinden yuvarlayarak konumuna getirmeden \u00f6nce ped tak\u0131l\u0131yken yeterli bo\u015fluk oldu\u011funu kontrol et. Kal\u0131n ped bar\u0131n alt\u0131ndaki bo\u015flu\u011fun bir k\u0131sm\u0131n\u0131 kaplar. Bar bacaklar\u0131n\u0131n \u00fczerinden rahat\u00e7a yuvarlanm\u0131yorsa zorlama; d\u00fczeni de\u011fi\u015ftir veya bar\u0131 yerle\u015ftirip \u00e7\u0131karmak i\u00e7in birinden yard\u0131m iste.<\/p>\n

Ayaklar\u0131n\u0131, \u00fcst noktada kaval kemiklerin yakla\u015f\u0131k dik olacak \u015fekilde yere bas. Kar\u0131n kaslar\u0131n\u0131 s\u0131k, bar\u0131 yatay tut ve omuzlar\u0131n, kal\u00e7an ve dizlerin yakla\u015f\u0131k ayn\u0131 hizaya gelene kadar kal\u00e7an\u0131 kald\u0131r. Ba\u015f\u0131n\u0131n \u00fcst g\u00f6vdenin hareketini izlemesine izin ver ve belini \u00e7ukurla\u015ft\u0131rmadan \u00f6nce dur. Hareket boyunca nefes almaya devam et.<\/p>\n

K\u0131sa s\u00fcre durakla; ard\u0131ndan s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 destekli ve ayaklar\u0131n yere bas\u0131l\u0131 kal\u0131rken kal\u00e7an\u0131 ve bar\u0131 ak\u0131c\u0131 bi\u00e7imde indir. Sehpa y\u00fcksekli\u011fi, plaka boyutu ve v\u00fccut oranlar\u0131n kal\u00e7an\u0131 ne kadar indirebilece\u011fini etkiler. Ayaklar\u0131n\u0131 hareket ettirmen gerekiyorsa \u00f6nce bar\u0131 indirip destekle.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To Do a Barbell Hip Thrust<\/div><\/div>
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