{"id":7378,"date":"2026-10-01T07:35:31","date_gmt":"2026-10-01T05:35:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7378"},"modified":"2026-10-01T07:35:31","modified_gmt":"2026-10-01T05:35:31","slug":"bantla-biseps-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bantla-biseps-bukusu\/","title":{"rendered":"Bantla biseps curl"},"content":{"rendered":"<p>Bantla biseps curl hareketinde bir diren\u00e7 band\u0131n\u0131n \u00fczerine basar ve ellerini omuzlar\u0131na yakla\u015ft\u0131rmak i\u00e7in dirseklerini b\u00fckersin. Hareket, biseps ve brakiyalis de d\u00e2hil olmak \u00fczere dirse\u011fi b\u00fcken kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bu hareket, damb\u0131l\u0131n olmad\u0131\u011f\u0131nda uygulayabilece\u011fin pratik bir se\u00e7enektir.<\/p>\n<p>Damb\u0131l\u0131n varsa klasik <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8745\">biseps curl<\/a> hareketini serbest a\u011f\u0131rl\u0131klarla yapabilirsin. Ayn\u0131 bantla farkl\u0131 bir el konumu i\u00e7in tekrar boyunca avu\u00e7 i\u00e7lerini birbirine d\u00f6n\u00fck tutarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7228\">diren\u00e7 band\u0131yla hammer curl hareketini<\/a> dene.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Dirseklerini kald\u0131rmadan veya geriye yaslanmadan curl hareketini tamamlayabilece\u011fin bir bant se\u00e7. Bantta y\u0131rt\u0131k olup olmad\u0131\u011f\u0131n\u0131 kontrol et ve band\u0131 ayakkab\u0131lar\u0131n\u0131n orta k\u0131sm\u0131n\u0131n alt\u0131na d\u00fcz bi\u00e7imde yerle\u015ftir. Bir kolun belirgin bi\u00e7imde daha fazla diren\u00e7le kar\u015f\u0131la\u015fmamas\u0131 i\u00e7in band\u0131n iki taraf\u0131n\u0131 yakla\u015f\u0131k e\u015fit uzunlukta tutarak ba\u015fla.<\/p>\n<p>Ellerin y\u00fckseldik\u00e7e bant daha fazla gerilir. Bu nedenle curl hareketinin son b\u00f6l\u00fcm\u00fc ba\u015flang\u0131\u00e7tan olduk\u00e7a farkl\u0131 hissedilebilir. Harekete ba\u015flayabiliyor ancak ak\u0131c\u0131 bi\u00e7imde tamamlayam\u0131yorsan ayaklar\u0131nla ellerin aras\u0131nda daha fazla bant b\u0131rak veya daha hafif bir bant se\u00e7.<\/p>\n<p>Band\u0131n iki taraf\u0131 bacaklar\u0131n\u0131n yanlar\u0131ndan ayr\u0131 ayr\u0131 y\u00fckselsin. Her tutaca\u011f\u0131 avucunun i\u00e7inde s\u0131k\u0131ca tut; d\u00fcz bir halka bant kullan\u0131yorsan onu avucunun \u00fczerinde yay\u0131l\u0131 tut.<\/p>\n<p>Kollar\u0131n\u0131 b\u00fck\u00fcp uzat\u0131rken alttan tutu\u015fu koru. \u00dcst noktada ellerini d\u00f6nd\u00fcrmen gerekmez. Ellerinin uyluklar\u0131n\u0131n \u00f6n\u00fcnden s\u00fcrt\u00fcnmeden ge\u00e7ebilmesi i\u00e7in yeterli alan b\u0131rak.<\/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%2FeDS2Beaqq3c%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/eDS2Beaqq3c\" \/><meta itemprop=\"duration\" content=\"PT25S\" \/><meta itemprop=\"uploadDate\" content=\"2017-04-24T19:55:09Z\" \/><meta itemprop=\"name\" content=\"Band Biceps Curl\" \/><meta itemprop=\"description\" content=\"Holly Perkins from Women&#039;s Strength Nation teaches you how to perform a Band Biceps Curl for Biceps in this guided tutorial. See our YouTube Channel for Guided Video Tutorials of nearly every strength training move for women. Women\u2019s Strength Nation is committed to increasing the number of women strength training in gyms around the world. It is a community of women, for women, dedicated to empowering you towards becoming stronger, both inside and out. Women\u2019s Strength Nation content is designed to give you everything you need to know to craft your own kind of strong. You can \u201cJoin The Movement TM\u201d by adding your email to our FREE update list. You will receive exclusive content that is reserved just for our inside community. New content and videos are released every two weeks and cover tons of useful information. By adding your email to our list you will also receive exclusive access to our WSN Foundational 5 workout and video tutorials! It\u2019s absolutely free; we just want you to be a part of our awesome community of strong women. Add your email to our list for FREE below. No strings attached and we will never share your information. SIGN UP HERE: http:\/\/eepurl.com\/baEqfD VISIT OUR SITE: http:\/\/bit.ly\/WSNsite FOLLOW WOMEN\u2019S STRENGTH NATION ON INSTAGRAM HERE: http:\/\/bit.ly\/WSNInsta\"><div class=\"lyte-wrapper\" title=\"Band Biceps Curl\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_eDS2Beaqq3c\"><div id=\"lyte_eDS2Beaqq3c\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeDS2Beaqq3c%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Band Biceps Curl<\/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\/eDS2Beaqq3c\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeDS2Beaqq3c%2F0.jpg\" alt=\"Band Biceps Curl\" 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\">Ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde band\u0131n ortas\u0131na bas ve her eline bir ucunu al.<\/p>\n<p class=\"num\">Kollar\u0131n yanlarda, avu\u00e7 i\u00e7lerin \u00f6ne d\u00f6n\u00fck h\u00e2lde dik dur. Bileklerini \u00f6n kollar\u0131nla ayn\u0131 hizada tut.<\/p>\n<p class=\"num\">\u00dcst kollar\u0131n v\u00fccudunun yanlar\u0131na yak\u0131n kal\u0131rken iki dirse\u011fini de b\u00fck\u00fcp ellerini yukar\u0131 getir. Ellerini kald\u0131r\u0131rken nefes ver.<\/p>\n<p class=\"num\">Ellerini daha yukar\u0131 kald\u0131rmak i\u00e7in dirseklerini kald\u0131rman veya omuzlar\u0131n\u0131 \u00f6ne \u00e7ekmen gerekecekse, o noktadan \u00f6nce dur.<\/p>\n<p class=\"num\">Nefes alarak kollar\u0131n ba\u015flang\u0131\u00e7 konumuna d\u00f6nene kadar ellerini yava\u015f\u00e7a indir. Tekrarlar aras\u0131nda band\u0131 tutmaya devam et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>G\u00f6vdeni sallamak curl hareketini t\u00fcm v\u00fccutla yap\u0131lan bir \u00e7eki\u015fe d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Her tekrar\u0131 kal\u00e7an y\u00f6nlendirmeye ba\u015fl\u0131yorsa direnci azalt. Fazladan y\u00fckseklik kazanmak i\u00e7in bileklerini omuzlar\u0131na do\u011fru b\u00fckmekten de ka\u00e7\u0131n; ellerini dirseklerini b\u00fckerek yukar\u0131 kald\u0131rmal\u0131s\u0131n.<\/p>\n<p>Band\u0131n kollar\u0131n\u0131 aniden a\u015fa\u011f\u0131 \u00e7ekmesine izin verme. Geri d\u00f6n\u00fc\u015f\u00fc kontrol et ve ayakkab\u0131lar\u0131n\u0131n alt\u0131ndan kaymaya ba\u015flarsa durup band\u0131 yeniden yerle\u015ftir.<\/p>\n<p>Sonraki tekrar\u0131 zorla\u015ft\u0131rmak i\u00e7in bant geriliyken duru\u015funu geni\u015fletme. \u00d6nce ellerini indir, gerilimi bo\u015falt ve ard\u0131ndan ayaklar\u0131n\u0131 ayarla. Yeni ayar\u0131, zorlamadan tam bir curl yaparak test et; ba\u015flang\u0131\u00e7 konumunu oldu\u011fu kadar \u00fcst konumu da kontrol edebildi\u011finden emin ol.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Birka\u00e7 k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma bantla curl kulland\u0131; \u00e7o\u011funlukla ba\u015fka egzersizlerin veya \u00f6zel antrenman y\u00f6ntemlerinin yan\u0131nda. Bulgular, bantlar\u0131n dirse\u011fi b\u00fcken kaslar\u0131 \u00e7al\u0131\u015ft\u0131rabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcr\u00fcyor, ancak \u00e7al\u0131\u015fmalarda kullan\u0131lan bant diren\u00e7leri \u00e7ok farkl\u0131yd\u0131.<\/p>\n<p>61\u201385 ya\u015f\u0131ndaki 17 sa\u011fl\u0131kl\u0131 yeti\u015fkinle yap\u0131lan 12 haftal\u0131k bir \u00e7al\u0131\u015fmada, haftada 2 kez hafif bantla curl ve triseps pushdown kullan\u0131ld\u0131. Yaln\u0131zca kan ak\u0131\u015f\u0131n\u0131 k\u0131s\u0131tlamak i\u00e7in \u00fcst kollar\u0131na \u015fi\u015firilmi\u015f man\u015fet de takan grup kas kazand\u0131: Dirse\u011fi b\u00fcken kaslar\u0131 %17,6 b\u00fcy\u00fcd\u00fc, izometrik kuvvetleri %7,8 artt\u0131. Ayn\u0131 hafif bant egzersizlerini man\u015fetsiz yapan grup anlaml\u0131 geli\u015fme g\u00f6stermedi. Y\u00fckler \u00e7ok d\u00fc\u015f\u00fck oldu\u011fundan bu bulgular daha zorlay\u0131c\u0131 bant curl&#8217;lerinin ne sa\u011flayabilece\u011fini ortaya koymuyor.<span id='quelle-1-7378' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bantla-biseps-bukusu\/#quelle-bottom-1-7378' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>4 haftal\u0131k bir \u00e7al\u0131\u015fmada, antrenmans\u0131z 20 gen\u00e7 kad\u0131n bant veya damb\u0131l kullanarak 4\u20136 tekrarl\u0131, a\u011f\u0131r ve yava\u015f setlerle \u00e7al\u0131\u015ft\u0131. \u0130ki programda da <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8745\">biseps curl<\/a> vard\u0131. Damb\u0131l grubu dirse\u011fi b\u00fcken kaslar\u0131n hem kald\u0131r\u0131\u015f hem indiri\u015f kuvvetini geli\u015ftirdi; bant grubu yaln\u0131zca indiri\u015f kuvvetini art\u0131rd\u0131. Ancak gruplar birbirinden anlaml\u0131 \u00f6l\u00e7\u00fcde farkl\u0131 de\u011fildi.<span id='quelle-2-7378' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bantla-biseps-bukusu\/#quelle-bottom-2-7378' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>\u00c7o\u011funlu\u011fu erkek 21 \u00f6\u011frenciyle yap\u0131lan bir \u00e7al\u0131\u015fmada, kablo ile tutacak aras\u0131na elastik bant eklemek, maksimumun %70&#8217;iyle tamamlanabilen curl say\u0131s\u0131n\u0131 azaltt\u0131. Set ilerledik\u00e7e y\u00fck\u00fcn ivmesi de daha d\u00fczenli bi\u00e7imde azald\u0131. Yazarlar, daha e\u015fit da\u011f\u0131lan direncin kaslar\u0131 daha fazla gerilim alt\u0131nda tuttu\u011funu d\u00fc\u015f\u00fcn\u00fcyor. Ancak tek bir set, uzun vadeli kas b\u00fcy\u00fcmesine ili\u015fkin kan\u0131t sa\u011flamaz.<span id='quelle-3-7378' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/bantla-biseps-bukusu\/#quelle-bottom-3-7378' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7383,"parent":0,"template":"","meta":[],"muskelgruppe":[1640],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24564,"equipment":5015,"muscles":5322,"supporting-muscles":null,"training-type":null,"training-plans":[28693],"alternative_exercises":[8745,8790,8749,9512,9463,9466,9702,9919,9995,7649]},"yoast_head":"<title>Bantla biseps curl | Training.fit<\/title>\n<meta name=\"description\" content=\"Bantla biseps curl: ba\u015flang\u0131\u00e7 pozisyonu, kontroll\u00fc uygulama, s\u0131k yap\u0131lan hatalar ve faydal\u0131 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