{"id":7366,"date":"2026-10-01T07:35:21","date_gmt":"2026-10-01T05:35:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7366"},"modified":"2026-10-01T07:35:21","modified_gmt":"2026-10-01T05:35:21","slug":"kollar-uzatilarak-mekik","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/","title":{"rendered":"Kollar yukar\u0131da mekik"},"content":{"rendered":"<p>Bu <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9589\">mekik<\/a> varyasyonu kollar\u0131n\u0131n konumunu de\u011fi\u015ftirir. Kollar\u0131n\u0131 v\u00fccuduna yak\u0131n tutmak yerine \u00fcst g\u00f6vdeni uyluklar\u0131na do\u011fru kald\u0131r\u0131rken ba\u015f\u0131n\u0131n yan\u0131nda uzat\u0131rs\u0131n. Kollar\u0131n\u0131 kal\u00e7andan uzakla\u015ft\u0131rmak kald\u0131ra\u00e7 kolunu uzat\u0131r; bu da ek a\u011f\u0131rl\u0131k olmadan bile meki\u011fin daha zor gelmesine neden olabilir.<\/p>\n<p>Tam hareketi hen\u00fcz kontrol edemiyorsan \u00f6nce kollar\u0131n v\u00fccuduna daha yak\u0131nken \u00e7al\u0131\u015f. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8793\">Yar\u0131m mekik<\/a> ba\u015fka bir se\u00e7enektir: tam meki\u011fe g\u00f6re daha k\u0131sa bir hareketle omuzlar\u0131n\u0131 ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>G\u00f6rselde, bacaklar\u0131n pedli desteklerle tutuldu\u011fu ve g\u00f6vde y\u00fckselirken kollar\u0131n yukar\u0131 uzand\u0131\u011f\u0131 bir sehpa varyasyonu g\u00f6sterilir. Bacaklar i\u00e7in \u00f6zel olarak tasarlanm\u0131\u015f destekleri olan sa\u011flam bir sehpay\u0131, g\u00f6sterildi\u011fi gibi d\u00fcz ayarlayarak kullan. A\u015fa\u011f\u0131da a\u00e7\u0131klanan yer versiyonunda kollar\u0131n daha geride, ba\u015f\u0131n\u0131n yan\u0131nda kal\u0131r. Ba\u015flamadan \u00f6nce hangi d\u00fczeni kullanaca\u011f\u0131na karar ver ve kol konumunu tutarl\u0131 bi\u00e7imde koru.<\/p>\n<p>Yer versiyonunda dizlerin b\u00fck\u00fcl\u00fc, ayaklar\u0131n yere bas\u0131l\u0131 h\u00e2lde bir mindere yat. Kollar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7\u0131k olarak ba\u015f\u0131n\u0131n arkas\u0131na uzat. Y\u00fckselirken kollar\u0131n\u0131 kulaklar\u0131na yak\u0131n tut; omuzlar\u0131n\u0131 geriye zorlama veya yere ula\u015fmak i\u00e7in belini \u00e7ukurla\u015ft\u0131rma.<\/p>\n<p>\u00dcst g\u00f6vdeni \u00f6ne b\u00fckerek uyluklar\u0131na do\u011fru kald\u0131r\u0131rken nefes ver. Kal\u00e7a fleks\u00f6rlerin de tam mekik hareketine katk\u0131da bulundu\u011fundan, kal\u00e7a ekleminin bir miktar hareket etmesi egzersizin bir par\u00e7as\u0131d\u0131r. Ayaklar\u0131n\u0131 yerde tut. Ayak deste\u011fine ihtiya\u00e7 duyuyorsan kaymayan veya yuvarlanmayan, bu ama\u00e7 i\u00e7in tasarlanm\u0131\u015f g\u00fcvenli bir destek kullan; serbest duran damb\u0131llar uygun bir sabitleme arac\u0131 de\u011fildir.<\/p>\n<p>\u0130ki kolunu da ayn\u0131 konumda tutarak kendini yava\u015f\u00e7a mindere indir. Kalkmak i\u00e7in kollar\u0131n\u0131 \u00f6ne savurman gerekiyorsa bir sonraki tekrardan \u00f6nce hareketi k\u0131salt veya daha kolay bir kol konumu se\u00e7.<\/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%2FeU_uh1JXr6Y%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/eU_uh1JXr6Y\" \/><meta itemprop=\"duration\" content=\"PT33S\" \/><meta itemprop=\"uploadDate\" content=\"2018-04-14T14:14:08Z\" \/><meta itemprop=\"name\" content=\"How To Do A LONG ARM SIT UP | Exercise Demonstration Video and Guide\" \/><meta itemprop=\"description\" content=\"The Long Arm Sit Up is a variation of the traditional sit up that is more challenging due to extending your arms over your head. To get started: 1. Get down on the floor and lie down on your back with your knees bent, feet flat on the floor. 2. I like to place my toes under a supported object like a pair of dumbbells. 3. Next, extend your arms behind your head, then contract your abs and sit up by bringing your rib cage towards your knees. 4. Exhale as your contract your abs, then under control, lower back to the floor. 5. Repeat for reps. DISCOVER THE WORKOUT PROGRAM SUITED FOR YOUR GOALS Live Lean Program Selector Quiz: http:\/\/www.liveleantv.com\/quiz Don&#039;t forget to subscribe and check out our main channel: http:\/\/www.youtube.com\/liveleantv Facebook: http:\/\/www.facebook.com\/LiveLeanTV Instagram: http:\/\/www.instagram.com\/LiveLeanTV Twitter: http:\/\/www.twitter.com\/LiveLeanTV Snapchat: http:\/\/www.snapchat.com\/add\/LiveLeanTV\"><div class=\"lyte-wrapper\" title=\"How To Do A LONG ARM SIT UP | Exercise Demonstration Video and Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_eU_uh1JXr6Y\"><div id=\"lyte_eU_uh1JXr6Y\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeU_uh1JXr6Y%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do A LONG ARM SIT UP | Exercise Demonstration Video and Guide<\/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\/eU_uh1JXr6Y\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeU_uh1JXr6Y%2F0.jpg\" alt=\"How To Do A LONG ARM SIT UP | Exercise Demonstration Video and Guide\" 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\">Dizlerin b\u00fck\u00fcl\u00fc, ayaklar\u0131n yere bas\u0131l\u0131 olacak \u015fekilde bir mindere s\u0131rt\u00fcst\u00fc yat.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7\u0131k tutarak ba\u015f\u0131n\u0131n arkas\u0131na uzat. Yaln\u0131zca omuzlar\u0131n\u0131n rahat\u00e7a izin verdi\u011fi kadar uzan.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 ba\u015f\u0131n\u0131n yan\u0131nda tutarken nefes ver ve \u00fcst g\u00f6vdeni \u00f6ne b\u00fckerek uyluklar\u0131na do\u011fru kald\u0131r.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yerde tut ve daha fazla y\u00fckselmek i\u00e7in kollar\u0131n\u0131 \u00f6ne savurman gerekmeden \u00f6nce dur.<\/p>\n<p class=\"num\">\u0130ki kolun da ayn\u0131 konumdayken \u00fcst g\u00f6vdeni yava\u015f\u00e7a mindere indir. Kontroll\u00fc bi\u00e7imde tekrarla. Gerekirse sonraki tekrara ba\u015flamadan \u00f6nce kollar\u0131n\u0131 v\u00fccuduna yakla\u015ft\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Do\u011frulurken kollar\u0131n\u0131 \u00f6ne savurursan g\u00fcc\u00fc savuru\u015ftan al\u0131rs\u0131n ve egzersiz de\u011fi\u015fir. Kollar\u0131n\u0131 ba\u015f\u0131n\u0131n yan\u0131nda tutam\u0131yorsan bunun yerine v\u00fccuduna daha yak\u0131n bir konumla ba\u015fla.<\/p>\n<p>S\u0131rf arkandaki yere dokunmak i\u00e7in omuzlar\u0131n\u0131 geriye zorlama veya belini \u00e7ukurla\u015ft\u0131rma. Kollar\u0131n\u0131 rahat etti\u011fin \u00f6l\u00e7\u00fcde uzat ve \u00fcst g\u00f6vdenin d\u00f6nmemesi i\u00e7in iki kolunu da ayn\u0131 bi\u00e7imde hareket ettir. \u0130ni\u015fte mindere d\u00fc\u015fmekten ka\u00e7\u0131n; kendini yava\u015f\u00e7a indiremiyorsan hareketi k\u0131salt.<\/p>\n","protected":false},"featured_media":7371,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":14455,"equipment":[5020,5003],"muscles":[5328,5329],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9589,9610,7407]},"yoast_head":"<title>Kollar yukar\u0131da mekik | Training.fit<\/title>\n<meta name=\"description\" content=\"Kollar yukar\u0131da mekik: rahat bir ba\u015f \u00fcst\u00fc uzanma, sabit ayaklar, kontroll\u00fc tam mekik ve daha kolay kol konumlar\u0131.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kollar yukar\u0131da mekik\" \/>\n<meta property=\"og:description\" content=\"Kollar yukar\u0131da mekik: rahat bir ba\u015f \u00fcst\u00fc uzanma, sabit ayaklar, kontroll\u00fc tam mekik ve daha kolay kol konumlar\u0131.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/crunches-ausgestreckte-arme.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Kollar yukar\u0131da mekik | Training.fit","description":"Kollar yukar\u0131da mekik: rahat bir ba\u015f \u00fcst\u00fc uzanma, sabit ayaklar, kontroll\u00fc tam mekik ve daha kolay kol konumlar\u0131.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/","og_locale":"tr_TR","og_type":"article","og_title":"Kollar yukar\u0131da mekik","og_description":"Kollar yukar\u0131da mekik: rahat bir ba\u015f \u00fcst\u00fc uzanma, sabit ayaklar, kontroll\u00fc tam mekik ve daha kolay kol konumlar\u0131.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/crunches-ausgestreckte-arme.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/","url":"https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/","name":"Kollar yukar\u0131da mekik | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-01T05:35:21+00:00","dateModified":"2026-10-01T05:35:21+00:00","description":"Kollar yukar\u0131da mekik: rahat bir ba\u015f \u00fcst\u00fc uzanma, sabit ayaklar, kontroll\u00fc tam mekik ve daha kolay kol konumlar\u0131.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/kollar-uzatilarak-mekik\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7366"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":10,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7366\/revisions"}],"predecessor-version":[{"id":28339,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7366\/revisions\/28339"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7407"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9610"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9589"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5483"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5329"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5328"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5003"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5020"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/7371"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=7366"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=7366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}