{"id":7423,"date":"2026-10-16T20:07:31","date_gmt":"2026-10-16T18:07:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7423"},"modified":"2026-10-16T20:07:31","modified_gmt":"2026-10-16T18:07:31","slug":"bantla-bacak-arasindan-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bantla-bacak-arasindan-cekis\/","title":{"rendered":"Bantla pull through"},"content":{"rendered":"<p>Bantla pull through, arkadan \u00e7eken bir band\u0131n direncine kar\u015f\u0131 kal\u00e7an\u0131 \u00f6ne getirerek kal\u00e7a kaslar\u0131n\u0131 ve arka uyluk kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Band\u0131 bacaklar\u0131n\u0131n aras\u0131nda tut, kal\u00e7an\u0131 geriye it ve ard\u0131ndan dik dur. Hareket ederken s\u0131rt\u0131n\u0131n sabit kalmas\u0131 i\u00e7in kar\u0131n kaslar\u0131n\u0131 s\u0131k\u0131 tut.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9162\">Bantla deadlift hareketinde<\/a> bant ayaklar\u0131n\u0131n alt\u0131na yerle\u015ftirilir ve diren\u00e7 y\u00f6n\u00fc de\u011fi\u015fir. Pull through i\u00e7in band\u0131 a\u015f\u0131r\u0131 germeden uzakla\u015fabilece\u011fin yeterli alan b\u0131rakan, sa\u011flam ve al\u00e7ak bir sabitleme noktas\u0131 kullan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Pull through, kal\u00e7an\u0131 geriye ve \u00f6ne hareket ettirmeye dayan\u0131r. Band\u0131 eklemeden \u00f6nce kal\u00e7adan e\u011filme hareketini \u00e7al\u0131\u015farak hareketi belinden yapmamay\u0131 \u00f6\u011frenebilirsin.<\/p>\n<p>\u00d6nce hareketi bants\u0131z \u00e7al\u0131\u015f. Ellerini kal\u00e7an\u0131n \u00f6n\u00fcne koy ve kal\u00e7a ekleminden e\u011filme hareketini hissederek kal\u00e7an\u0131 geriye it. \u00dcst g\u00f6vden \u00f6ne e\u011filirken dizlerin hafif\u00e7e b\u00fck\u00fcl\u00fcr.<\/p>\n<p>Band\u0131 \u00e7eki\u015fe dayanabilecek g\u00fcvenli, al\u00e7ak bir sabitleme noktas\u0131na ba\u011fla. Sabitleme noktas\u0131na s\u0131rt\u0131n\u0131 d\u00f6n, band\u0131 bacaklar\u0131n\u0131n aras\u0131ndan kavra ve hafif\u00e7e gerilene kadar \u00f6ne ad\u0131m at. Ayaklar\u0131n\u0131 ellerinin uyluklar\u0131n\u0131n aras\u0131ndan serbest\u00e7e ge\u00e7ebilece\u011fi kadar a\u00e7.<\/p>\n<p>Dizlerin hafif b\u00fck\u00fcl\u00fcyken kal\u00e7an\u0131 geriye it. V\u00fccudun e\u011filirken s\u0131rt\u0131n\u0131 sabit tut ve kollar\u0131n d\u00fcz kal\u0131rken band\u0131n ellerini bacaklar\u0131n\u0131n aras\u0131ndan geriye do\u011fru \u00e7ekmesine izin ver. Ard\u0131ndan kal\u00e7an\u0131 \u00f6ne getirerek do\u011frul ve orada dur.<\/p>\n<p>Hafif diren\u00e7le tam bir tekrar dene. Aya\u011fa kalkt\u0131k\u00e7a bant daha fazla gerilir; bu nedenle e\u011filme s\u0131ras\u0131nda oldu\u011fu kadar \u00fcst noktada da aya\u011f\u0131n\u0131n tamam\u0131n\u0131 yerde tutabildi\u011fini kontrol et. Bant dengeni bozuyorsa mesafeyi veya band\u0131n direncini ayarla.<\/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%2FNO-NevrDrjE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/NO-NevrDrjE\" \/><meta itemprop=\"duration\" content=\"PT49S\" \/><meta itemprop=\"uploadDate\" content=\"2020-10-11T16:45:19Z\" \/><meta itemprop=\"name\" content=\"Banded Pull Through | Movement Demo\" \/><meta itemprop=\"description\" content=\"Coach Rebecca demonstrates the Banded Pull Through. Use a high resistance band and attach to an upright at knee level. Use a double overhand grip on the band. Step forward into tension, maintain a slight forward lean, then hinge at the hips. Finish by extending the hips forward.\"><div class=\"lyte-wrapper\" title=\"Banded Pull Through | Movement Demo\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_NO-NevrDrjE\"><div id=\"lyte_NO-NevrDrjE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNO-NevrDrjE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Banded Pull Through | Movement Demo<\/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\/NO-NevrDrjE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNO-NevrDrjE%2F0.jpg\" alt=\"Banded Pull Through | Movement Demo\" 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\">Band\u0131 uygun, al\u00e7ak bir sabitleme noktas\u0131na ba\u011fla; band\u0131 ve ba\u011flant\u0131y\u0131 kontrol et.<\/p>\n<p class=\"num\">Sabitleme noktas\u0131na s\u0131rt\u0131n\u0131 d\u00f6n, bacaklar\u0131n\u0131n aras\u0131ndan uzan ve band\u0131 iki elinle kavra.<\/p>\n<p class=\"num\">Hafif gerilim olu\u015fturmak i\u00e7in \u00f6ne ad\u0131m at ve dizlerin hafif b\u00fck\u00fcl\u00fc olacak \u015fekilde dengeli bir duru\u015fa yerle\u015f.<\/p>\n<p class=\"num\">G\u00f6vdenin \u00f6ne e\u011filmesine ve ellerinin uyluklar\u0131n\u0131n aras\u0131na gitmesine izin vererek kal\u00e7an\u0131 geriye it.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 d\u00fcz tutarak ayaklar\u0131nla bast\u0131r ve kal\u00e7an\u0131 \u00f6ne getirerek do\u011frul.<\/p>\n<p class=\"num\">Dengeli, dik konumda durakla; ard\u0131ndan kal\u00e7a ekleminden \u00f6ne e\u011filme hareketini kontroll\u00fc bi\u00e7imde tekrarla. Son tekrardan sonra bant gev\u015feyene kadar sabitleme noktas\u0131na do\u011fru k\u00fc\u00e7\u00fck ad\u0131mlar at; ancak bundan sonra band\u0131 b\u0131rak.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Hareketi derin \u00e7\u00f6melmeye d\u00f6n\u00fc\u015ft\u00fcrmek, kal\u00e7a ve dizlerindeki hareketi de\u011fi\u015ftirir. Dizlerini hafif\u00e7e b\u00fck\u00fcl\u00fc tut ve yaln\u0131zca a\u015fa\u011f\u0131 al\u00e7almak yerine kal\u00e7an\u0131 geriye hareket ettir.<\/p>\n<p>Geriye yaslanarak veya ellerini kollar\u0131nla yukar\u0131 \u00e7ekerek bitirme. V\u00fccudunu band\u0131n direncine kar\u015f\u0131 kal\u00e7alar\u0131n hareket ettirir: yaln\u0131zca dik konuma gel ve orada kal. Tekrarlar aras\u0131nda bant seni geriye \u00e7ekiyorsa gerilimi azalt ve ba\u015flang\u0131\u00e7 mesafeni kontrol et. Kontroll\u00fc bir h\u0131zla geri d\u00f6n.<\/p>\n<p>Bant arkanda h\u00e2l\u00e2 geriliyken b\u0131rakma. Son tekrardan sonra gerilimi azaltmak i\u00e7in sabitleme noktas\u0131na do\u011fru k\u00fc\u00e7\u00fck ad\u0131mlar at ve bant gev\u015feyene kadar tutmaya devam et.<\/p>\n","protected":false},"featured_media":7427,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1638,1635],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24710,"equipment":5015,"muscles":[5304,5270],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9440,9426]},"yoast_head":"<title>Bantla pull through | Training.fit<\/title>\n<meta name=\"description\" content=\"Bantla pull through: g\u00fcvenli al\u00e7ak sabitleme, kontroll\u00fc kal\u00e7adan e\u011filme, dik biti\u015f ve bantla deadlift&#039;ten farklar\u0131.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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