S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n\u00dcst kolun tamam\u0131n\u0131 \u00f6ne ve arkaya hareket ettirmek, egzersizi daha \u00e7ok bir omuz hareketine d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. \u00dcst kollar\u0131n\u0131 sabit bir konumda tut; bu konumdan dirseklerini d\u00fczle\u015ftiremiyorsan daha hafif bir bant kullan.<\/p>\n
Ba\u015f\u0131n\u0131 ellerine yakla\u015ft\u0131rmak i\u00e7in kald\u0131rma veya band\u0131n ellerini aniden y\u00fcz\u00fcne \u00e7ekmesine izin verme. Sabitleme noktas\u0131 kay\u0131yorsa tekrar\u0131 aceleyle tamamlamaya \u00e7al\u0131\u015fma; dur ve bant d\u00fczenini yeniden kur.<\/p>\n
Tekrar s\u0131ras\u0131nda ayaklar\u0131nla iterek kendini sabitleme noktas\u0131ndan uza\u011fa kayd\u0131rma. Bu, t\u00fcm v\u00fccudunu hareket ettirerek band\u0131 gerer. Ba\u015flamadan \u00f6nce sehpa mesafesini ayarla ve s\u0131rt\u0131n\u0131 minderin \u00fczerinde ayn\u0131 yerde tut.<\/p>\n","protected":false},"featured_media":7336,"parent":0,"template":"","meta":[],"muskelgruppe":[1634],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":25413,"equipment":[5015,5003],"muscles":5282,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9620,9633,9679,6793]},"yoast_head":"
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