{"id":7450,"date":"2026-10-12T21:29:44","date_gmt":"2026-10-12T19:29:44","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7450"},"modified":"2026-10-17T21:22:49","modified_gmt":"2026-10-17T19:22:49","slug":"oturarak-bantla-bacak-acisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/oturarak-bantla-bacak-acisi\/","title":{"rendered":"Oturarak bantla leg extension"},"content":{"rendered":"<p>Oturarak bantla leg extension, leg extension makinesi yoksa kullan\u0131\u015fl\u0131 bir alternatiftir. Uylu\u011fun destekli ve ayak bile\u011fine yak\u0131n bir noktaya bant ba\u011fl\u0131 olacak \u015fekilde sa\u011flam bir sehpada oturursun. Baca\u011f\u0131n\u0131n alt k\u0131sm\u0131n\u0131 kald\u0131r\u0131rken kuadriseps kaslar\u0131n arkadan gelen \u00e7eki\u015fe kar\u015f\u0131 \u00e7al\u0131\u015f\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8723\">Leg extension hareketinde<\/a> makine pedi ve a\u011f\u0131rl\u0131k blo\u011fu kullan\u0131l\u0131r. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7594\">Ters Nordic curl<\/a>, diz \u00fcst\u00fc konumdan v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla diz a\u00e7ma hareketini \u00e7al\u0131\u015fman\u0131 sa\u011flar. Leg extension makinesi bulunmad\u0131\u011f\u0131nda oturarak bantl\u0131 versiyonu sa\u011flam bir sehpa ve g\u00fcvenli, al\u00e7ak bir sabitleme noktas\u0131yla yapabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Alt baca\u011f\u0131n banda kar\u015f\u0131 hareket ederken oturak uylu\u011funu destekler. Bu nedenle sabitleme noktas\u0131n\u0131n konumu, dizini serbest\u00e7e a\u00e7mana izin vermeli.<\/p>\n<p>Band\u0131 otura\u011f\u0131n arkas\u0131ndaki sa\u011flam, al\u00e7ak bir sabitleme noktas\u0131na ba\u011fla ve uygun bir ayak bile\u011fi man\u015fetine tak. Sehpay\u0131 sabitleme noktas\u0131 olarak kullan\u0131yorsan hem yap\u0131s\u0131n\u0131n hem de dengesinin \u00e7eki\u015fe uygun oldu\u011funu kontrol et. Uylu\u011fun destekli kal\u0131rken alt baca\u011f\u0131n\u0131n serbest\u00e7e hareket edebilmesi i\u00e7in yeterince \u00f6ne otur.<\/p>\n<p>Dizin yakla\u015f\u0131k dik a\u00e7\u0131da b\u00fck\u00fcl\u00fc ve bantta hafif gerilim olacak \u015fekilde ba\u015fla. Aya\u011f\u0131n\u0131 yukar\u0131 do\u011fru savurmadan baca\u011f\u0131n\u0131 ak\u0131c\u0131 bi\u00e7imde uzat. Pelvisini oturakta tut ve dizini rahat\u00e7a d\u00fczle\u015ftirebildi\u011fin noktada dur. Tekmeleme veya dizini do\u011fal d\u00fcz konumunun \u00f6tesine ge\u00e7meye zorlama. Band\u0131n \u00e7eki\u015fine kar\u015f\u0131 yava\u015f\u00e7a geri d\u00f6n ve tekrarlar\u0131n\u0131 tamamlad\u0131ktan sonra taraf de\u011fi\u015ftir. Son b\u00f6l\u00fcm kontrol edemeyece\u011fin kadar zorla\u015f\u0131rsa band\u0131n direncini veya sabitleme mesafesini ayarla.<\/p>\n<p>Sabit kalmana yard\u0131mc\u0131 olmak i\u00e7in di\u011fer aya\u011f\u0131n\u0131 yere sa\u011flamca bas. Man\u015fet ba\u011flant\u0131s\u0131n\u0131 ayak bile\u011finin arkas\u0131na, sabitleme noktas\u0131na bakacak \u015fekilde yerle\u015ftir; bant bir sehpa aya\u011f\u0131na s\u00fcrt\u00fcnmek yerine otura\u011f\u0131n alt\u0131ndan serbest\u00e7e ge\u00e7sin. Dizini d\u00fczle\u015ftirirken oturak kenar\u0131n\u0131n dizinin arkas\u0131na bask\u0131 yapmad\u0131\u011f\u0131n\u0131 kontrol et.<\/p>\n<p>Ayak parmaklar\u0131n diz kapa\u011f\u0131nla ayn\u0131 y\u00f6ne baks\u0131n. A\u00e7\u0131\u015f\u0131 tamamlamak i\u00e7in t\u00fcm baca\u011f\u0131n\u0131 d\u0131\u015far\u0131 d\u00f6nd\u00fcrmen veya aya\u011f\u0131n\u0131 kuvvetle ileri uzatman gerekmez. Alt baca\u011f\u0131n y\u00fckselirken dizinin yakla\u015f\u0131k ayn\u0131 y\u00fckseklikte kal\u0131p kalmad\u0131\u011f\u0131n\u0131 kontrol et.<\/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%2FU2XUPX36P-4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/U2XUPX36P-4\" \/><meta itemprop=\"duration\" content=\"PT23S\" \/><meta itemprop=\"uploadDate\" content=\"2014-07-02T23:20:50Z\" \/><meta itemprop=\"name\" content=\"Seated Leg Extensions with Resistance Band\" \/><meta itemprop=\"description\" content=\"Primary muscles: quadriceps Description: Start the exercise by siting on the edge of a chair. Put the handle of one end of the resistance band on the back leg of the chair. Hook the other end of the resistance band on the foot. Place your feet flat on the floor with a 90-degree angle at your knee joint. This will be your starting position. To begin the exercise lift one foot about six inches off the ground and begin to extend your leg out bringing the knee joint angle close to 180-degrees but not fully locked out. When this point is reached slowly release your leg down. Complete 2-3 sets of 10-15 repetitions on each side.\"><div class=\"lyte-wrapper\" title=\"Seated Leg Extensions with Resistance Band\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_U2XUPX36P-4\"><div id=\"lyte_U2XUPX36P-4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FU2XUPX36P-4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Seated Leg Extensions with Resistance Band<\/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\/U2XUPX36P-4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FU2XUPX36P-4%2F0.jpg\" alt=\"Seated Leg Extensions with Resistance Band\" 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\">Otura\u011f\u0131n sa\u011flam durdu\u011funu kontrol et. Band\u0131 otura\u011f\u0131n arkas\u0131ndaki al\u00e7ak bir sabitleme noktas\u0131na ba\u011fla ve \u00e7al\u0131\u015ft\u0131raca\u011f\u0131n baca\u011f\u0131n ayak bile\u011fine takt\u0131\u011f\u0131n uygun bir man\u015fete tak. Band\u0131n ve iki ba\u011flant\u0131n\u0131n da g\u00fcvenli oldu\u011funu kontrol et.<\/p>\n<p class=\"num\">\u00c7al\u0131\u015fan uylu\u011fun destekli, dizin yakla\u015f\u0131k dik a\u00e7\u0131da b\u00fck\u00fcl\u00fc olacak \u015fekilde dik otur.<\/p>\n<p class=\"num\">Otura\u011f\u0131 hafif\u00e7e kavra ve kal\u00e7an\u0131 sabit tut.<\/p>\n<p class=\"num\">Alt baca\u011f\u0131n\u0131 band\u0131n direncine kar\u015f\u0131 kald\u0131rmak i\u00e7in dizini d\u00fczle\u015ftir.<\/p>\n<p class=\"num\">Dizini aniden kilitlemeden veya uylu\u011funu kald\u0131rmadan, dizini rahat\u00e7a d\u00fczle\u015ftirebildi\u011fin noktada durakla.<\/p>\n<p class=\"num\">Dizini yava\u015f\u00e7a b\u00fckerek ba\u015flang\u0131ca d\u00f6n ve tekrarla; ard\u0131ndan bacak de\u011fi\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Uylu\u011funu kald\u0131rmak diz a\u00e7\u0131\u015f\u0131na kal\u00e7a hareketi ekler. Uylu\u011funu oturakta ve \u00fcst g\u00f6vdeni tekrar boyunca dik tut. Kal\u00e7an oturaktan ayr\u0131lmaya ba\u015fl\u0131yorsa daha az diren\u00e7 kullan.<\/p>\n<p>Band\u0131n baca\u011f\u0131n\u0131 h\u0131zla yeniden sehpan\u0131n alt\u0131na \u00e7ekmesine izin verme. Geri d\u00f6n\u00fc\u015f\u00fc kontrol alt\u0131nda tut ve man\u015fetin yerinde kald\u0131\u011f\u0131ndan emin ol. Sabitleme noktas\u0131 kay\u0131yor veya devriliyorsa devam etmeden \u00f6nce durup onu sa\u011flamla\u015ft\u0131r.<\/p>\n<p>\u0130ki taraf\u0131 anlaml\u0131 kar\u015f\u0131la\u015ft\u0131rmak i\u00e7in iki baca\u011f\u0131nda da ayn\u0131 oturma konumunu ve bant uzunlu\u011funu kullan. Gerekirse bir tarafta daha az diren\u00e7 kullan; kulland\u0131\u011f\u0131n band\u0131 ve mesafeyi not et. Kontrol edemedi\u011fin bir y\u00fck\u00fc telafi etmek i\u00e7in daha h\u0131zl\u0131 tekmeleme; daha hafif bir bant kullan veya ba\u011flant\u0131 noktas\u0131na olan mesafeyi ayarla.<\/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, d\u00fcz veya t\u00fcp banda kar\u015f\u0131 diz a\u00e7\u0131\u015f\u0131n\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8723\">leg extension makinesindeki<\/a> ayn\u0131 egzersizle kar\u015f\u0131la\u015ft\u0131rd\u0131. Bu tek seansl\u0131k testler \u00f6n uyluk kaslar\u0131n\u0131n, yani kuadrisepsin aktivitesini \u00f6l\u00e7t\u00fc. Zaman i\u00e7inde hangi \u00e7e\u015fidin daha fazla kas veya kuvvet kazand\u0131rd\u0131\u011f\u0131n\u0131 ortaya koymuyorlar.<\/p>\n<p>28\u201367 ya\u015f\u0131ndaki 16 kad\u0131n ve erkekte, kald\u0131r\u0131\u015f s\u0131ras\u0131ndaki kuadriseps aktivitesi t\u00fcp bantta ve makinede benzer d\u00fczeyde y\u00fcksekti. \u0130ndiri\u015fte makine, kuadrisepsin 2 kas\u0131nda daha fazla aktivite \u00fcretti. T\u00fcp bantta aktivite, diz tam a\u00e7\u0131lmaya yakla\u015ft\u0131\u011f\u0131nda zirveye ula\u015ft\u0131. Makinede ise zirve dik a\u00e7\u0131ya daha yak\u0131n bir noktada g\u00f6r\u00fcld\u00fc. Kat\u0131l\u0131mc\u0131lar her iki \u00e7e\u015fidi de benzer zorlukta de\u011ferlendirdi.<span id='quelle-1-7450' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/oturarak-bantla-bacak-acisi\/#quelle-bottom-1-7450' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>\u0130kinci bir \u00e7al\u0131\u015fma, \u00f6nceki y\u0131l diren\u00e7 antrenman\u0131 yapmam\u0131\u015f 7 kad\u0131n ve 9 erke\u011fi test etti. Kat\u0131l\u0131mc\u0131lar makinenin koltu\u011funda oturarak, makinenin direncine veya ayak bile\u011fi man\u015fetine ba\u011flanan t\u00fcp banda kar\u015f\u0131 diz a\u00e7\u0131\u015f\u0131 yapt\u0131. Kald\u0131r\u0131\u015f\u0131n ba\u015f\u0131nda ve indiri\u015fin sonunda kuadriseps aktivitesi makinede daha y\u00fcksekti. Bant ba\u015flang\u0131\u00e7ta zaten gergin olacak \u015fekilde %30 k\u0131salt\u0131ld\u0131\u011f\u0131nda, kald\u0131r\u0131\u015f\u0131n orta ve son b\u00f6l\u00fcmlerindeki aktivite makinedekinden anlaml\u0131 \u00f6l\u00e7\u00fcde farkl\u0131 de\u011fildi.<span id='quelle-2-7450' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/oturarak-bantla-bacak-acisi\/#quelle-bottom-2-7450' ><sup>[2]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7456,"parent":0,"template":"","meta":[],"muskelgruppe":[1650,1635],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":25403,"equipment":[5015,5003],"muscles":5271,"supporting-muscles":null,"training-type":null,"training-plans":[28693,28777],"alternative_exercises":[8723,7594]},"yoast_head":"<title>Oturarak bantla leg extension | Training.fit<\/title>\n<meta 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