{"id":7318,"date":"2026-10-12T21:28:18","date_gmt":"2026-10-12T19:28:18","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7318"},"modified":"2026-10-12T21:28:18","modified_gmt":"2026-10-12T19:28:18","slug":"itis-destekli-omuz-presi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/itis-destekli-omuz-presi\/","title":{"rendered":"Push press"},"content":{"rendered":"

Push press, halteri ba\u015f\u0131n\u0131n \u00fczerine kald\u0131r\u0131rken bacaklar\u0131ndan k\u0131sa bir iti\u015fle g\u00fc\u00e7 alman\u0131 sa\u011flar. Harekete bar omuzlar\u0131n\u0131n \u00f6n\u00fcndeyken ba\u015fla; dizlerini hafif\u00e7e b\u00fck\u00fcp al\u00e7al ve bacaklar\u0131nla yukar\u0131 it. Kollar\u0131n d\u00fczle\u015fene kadar prese devam et. Uyluklar\u0131n ve kal\u00e7an kald\u0131r\u0131\u015f\u0131 ba\u015flat\u0131r, omuzlar\u0131n ve trisepslerin tamamlar; kar\u0131n kaslar\u0131n da sabit kalmana yard\u0131mc\u0131 olur.<\/p>\n

Damb\u0131lla omuz presinden<\/a> farkl\u0131 olarak bu harekette presi ba\u015flatmak i\u00e7in bacaklardan g\u00fc\u00e7 al\u0131n\u0131r. Smith makinesinde omuz presi<\/a> rayl\u0131 bir barla yap\u0131l\u0131r. Benzer bir serbest a\u011f\u0131rl\u0131k egzersizi olan damb\u0131lla push jerk<\/a> yap\u0131l\u0131rken a\u011f\u0131rl\u0131klar ikinci bir diz b\u00fck\u00fc\u015f\u00fcyle yakalan\u0131r. Push press hareketinde ise ilk iti\u015ften sonra bacaklar\u0131n d\u00fcz kal\u0131r.<\/p>\n

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

Al\u00e7almay\u0131 k\u0131sa tutup iti\u015fi yukar\u0131 do\u011fru y\u00f6nlendirerek hareketi tam squata \u00e7evirmeden zamanlamay\u0131 \u00f6\u011frenebilirsin.<\/p>\n

Stand\u0131, bar\u0131 iki aya\u011f\u0131n da d\u00fcz basarken alabilece\u011fin kadar al\u00e7ak ayarla. Bar\u0131 omuzlar\u0131n\u0131n \u00f6n\u00fcne yerle\u015ftir ve omuzlar\u0131n\u0131n hemen d\u0131\u015f\u0131ndan, ba\u015fparmaklar\u0131n bar\u0131 saracak \u015fekilde s\u0131k\u0131ca kavra. Dirseklerin bar\u0131n biraz \u00f6n\u00fcnde olsun; ancak m\u00fcmk\u00fcn oldu\u011funca y\u00fcksekte olmalar\u0131 gerekmez. Geriye ad\u0131m at ve ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k, ayak u\u00e7lar\u0131n rahat bir a\u00e7\u0131da olacak \u015fekilde dur.<\/p>\n

Kar\u0131n kaslar\u0131n\u0131 s\u0131k ve dizlerini b\u00fckerek k\u0131sa bir mesafe al\u00e7al. \u00dcst g\u00f6vdeni dik ve ayaklar\u0131n\u0131n tamam\u0131n\u0131 yerde tut. Ak\u0131c\u0131 bi\u00e7imde y\u00f6n de\u011fi\u015ftirerek g\u00fc\u00e7l\u00fc bir bacak iti\u015fine ge\u00e7. Bar omuzlar\u0131ndan ayr\u0131l\u0131rken \u00e7eneni yolundan \u00e7ek ve kollar\u0131nla itmeye devam et.<\/p>\n

Geriye yaslanmadan, bar ba\u015f\u0131n\u0131n \u00fczerinde sabit, bacaklar\u0131n d\u00fcz ve kar\u0131n kaslar\u0131n s\u0131k\u0131 olacak \u015fekilde bitir. \u0130ti\u015f s\u0131ras\u0131nda topuklar\u0131n k\u0131sa s\u00fcre y\u00fckselebilir; ancak bar\u0131 ba\u015f\u0131n\u0131n \u00fczerinde sabit tuttu\u011funda yeniden yere basmal\u0131d\u0131r. Bar\u0131 yakalamak i\u00e7in dizlerini ikinci kez b\u00fckme.<\/p>\n

Geri d\u00f6n\u00fc\u015f\u00fc yumu\u015fatmak i\u00e7in dizlerini hafif\u00e7e b\u00fckerek bar\u0131 omuzlar\u0131na indir. Dizlerini yeniden b\u00fck\u00fcp al\u00e7almadan \u00f6nce dik dur ve bar\u0131n yerle\u015fmesini bekle. Bar\u0131 h\u00e2l\u00e2 kontroll\u00fc bi\u00e7imde indirip standa geri b\u0131rakabiliyorken seti bitir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to Perform the PUSH PRESS - Shoulder Exercise Tutorial<\/div><\/div>
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