{"id":7459,"date":"2026-10-12T21:29:53","date_gmt":"2026-10-12T19:29:53","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7459"},"modified":"2026-10-12T21:29:53","modified_gmt":"2026-10-12T19:29:53","slug":"bantla-yana-egilme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bantla-yana-egilme\/","title":{"rendered":"Bantla yana e\u011filme"},"content":{"rendered":"<p>Bantla yana e\u011filme, \u00fcst g\u00f6vdeni diren\u00e7 band\u0131na kar\u015f\u0131 yana hareket ettirerek yan kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bir aya\u011f\u0131nla band\u0131n \u00fczerine bas ve band\u0131 ayn\u0131 taraftaki uylu\u011funun yan\u0131nda tut. Band\u0131 tuttu\u011fun taraf\u0131n tersine e\u011fildik\u00e7e elin y\u00fckselir ve band\u0131 gerer.<\/p>\n<p>Hareket klasik <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9555\">yana e\u011filmeye<\/a> benzer; ancak burada bant gerildik\u00e7e diren\u00e7 de\u011fi\u015fir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7683\">Kabloda Pallof presinde<\/a> yana do\u011fru \u00e7eki\u015fe kar\u015f\u0131 \u00fcst g\u00f6vdeni sabit tutars\u0131n. Bu egzersizde ise \u00fcst g\u00f6vdeni sabit tutmak yerine yana do\u011fru e\u011fersin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bant, k\u00fc\u00e7\u00fck bir yana e\u011filmeye diren\u00e7 sa\u011flar. Kal\u00e7an\u0131 ve ayaklar\u0131n\u0131 ba\u015flang\u0131\u00e7 konumunda tutarken g\u00f6vdenin e\u011filmesine odaklanabilirsin.<\/p>\n<p>Band\u0131, tuttu\u011fun taraftaki ayakkab\u0131n\u0131n orta k\u0131sm\u0131n\u0131n alt\u0131nda sabitle. Band\u0131 tutan kolun d\u00fcz, di\u011fer elin kal\u00e7anda olacak \u015fekilde ayaklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a ile omuz geni\u015fli\u011fi aras\u0131nda a\u00e7. Band\u0131n izin verilen uzama s\u0131n\u0131r\u0131n\u0131 a\u015fmadan dik dururken bantta hafif gerilim olmas\u0131n\u0131 sa\u011fla.<\/p>\n<p>Band\u0131 tuttu\u011fun tarafa hafif\u00e7e e\u011filerek ba\u015fla ve elinin uylu\u011funun yan\u0131nda al\u00e7almas\u0131na izin ver. Dik konumdan ge\u00e7ip kar\u015f\u0131 tarafa hafif\u00e7e e\u011fil. V\u00fccudun e\u011fildik\u00e7e elin y\u00fckselir ve band\u0131 gerer. Kal\u00e7an\u0131 yakla\u015f\u0131k ortada, omuzlar\u0131n\u0131 \u00f6ne d\u00f6n\u00fck tut.<\/p>\n<p>Bant baca\u011f\u0131n\u0131n yan\u0131ndan d\u00fcmd\u00fcz yukar\u0131 uzans\u0131n. Elini v\u00fccuduna yak\u0131n, dirse\u011fini d\u00fcz ve omzunu gev\u015fek tut. Bo\u015f elin, kal\u00e7an\u0131n ortada kalmak yerine yana kay\u0131p kaymad\u0131\u011f\u0131n\u0131 hissetmene yard\u0131mc\u0131 olabilir.<\/p>\n<p>\u0130ki aya\u011f\u0131n\u0131 da yere sa\u011flamca bas. Band\u0131 sabitledi\u011fin aya\u011f\u0131n i\u00e7 veya d\u0131\u015f kenar\u0131na do\u011fru yat\u0131yorsa hareket aral\u0131\u011f\u0131n\u0131 veya direnci azalt. Band\u0131n \u00e7eki\u015fini kontrol ederek ba\u015flang\u0131\u00e7 taraf\u0131na yava\u015f\u00e7a d\u00f6n. Di\u011fer taraf i\u00e7in el ve ayak d\u00fczenini de\u011fi\u015ftirmeden \u00f6nce gerilimi bo\u015falt.<\/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%2FMVSzez2zkHM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/MVSzez2zkHM\" \/><meta itemprop=\"duration\" content=\"PT1M6S\" \/><meta itemprop=\"uploadDate\" content=\"2018-04-21T01:31:59Z\" \/><meta itemprop=\"name\" content=\"Banded Side Bends\" \/><meta itemprop=\"description\" content=\"Banded Side Bends Set-up: In a standing position, stand on a band with one or both feet. Hold the band in one hand. Knees and hips remain extended and unmoving throughout. Maintain a straight arm throughout. Execution: Start by lowering hand with band to knee height. Raise band to hip height by crunching opposing side. Reach non-working hand towards the floor. Return to start position.\"><div class=\"lyte-wrapper\" title=\"Banded Side Bends\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_MVSzez2zkHM\"><div id=\"lyte_MVSzez2zkHM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMVSzez2zkHM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Banded Side Bends<\/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\/MVSzez2zkHM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMVSzez2zkHM%2F0.jpg\" alt=\"Banded Side Bends\" 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 incele ve tuttu\u011fun taraftaki ayakkab\u0131n\u0131n alt\u0131nda sabitle.<\/p>\n<p class=\"num\">Dengeli dur, band\u0131 uylu\u011funun yan\u0131nda tut ve bo\u015f elini kal\u00e7ana koy.<\/p>\n<p class=\"num\">G\u00f6vdeni band\u0131 tutan tarafa e\u011f ve o elini uylu\u011funun yan\u0131nda hafif\u00e7e al\u00e7alt.<\/p>\n<p class=\"num\">Dik konumdan ge\u00e7erek biraz kar\u015f\u0131 tarafa e\u011fil; elin y\u00fckselirken band\u0131 ger.<\/p>\n<p class=\"num\">Dirse\u011fin d\u00fcz, omuzlar\u0131n h\u00e2l\u00e2 \u00f6ne d\u00f6n\u00fck olacak \u015fekilde yava\u015f\u00e7a geri d\u00f6n.<\/p>\n<p class=\"num\">O taraftaki tekrarlar\u0131 tamamla, gerilimi bo\u015falt ve band\u0131 di\u011fer taraf i\u00e7in yeniden yerle\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Tutaca\u011f\u0131 kald\u0131rmak i\u00e7in dirse\u011fini b\u00fckersen yana e\u011filme s\u0131ras\u0131nda i\u015fin bir k\u0131sm\u0131n\u0131 kolun \u00fcstlenir. Band\u0131 tutan kolunu d\u00fcz tut ve gerekirse bant gerilimini azalt.<\/p>\n<p>Kal\u00e7an\u0131 fazla yana itme veya g\u00f6\u011fs\u00fcn\u00fc yere do\u011fru \u00e7evirme. Yana e\u011filme aral\u0131\u011f\u0131n\u0131 pelvisini ortada tutabilece\u011fin \u00f6l\u00e7\u00fcde s\u0131n\u0131rla. Bant ayakkab\u0131n\u0131n kenar\u0131na do\u011fru kayarsa bir sonraki tekrardan \u00f6nce yeniden yerle\u015ftir.<\/p>\n<p>En alt noktada band\u0131n gev\u015femedi\u011fini kontrol et. Gev\u015ferse, dirsek a\u00e7\u0131n\u0131 de\u011fi\u015ftirmeden hafif gerilimi korumak i\u00e7in band\u0131 tuttu\u011fun tarafa daha az e\u011fil.<\/p>\n","protected":false},"featured_media":7464,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24546,"equipment":5015,"muscles":5329,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9555,9934,9559,8494]},"yoast_head":"<title>Bantla yana e\u011filme | Training.fit<\/title>\n<meta name=\"description\" content=\"Bantla yana e\u011filme: band\u0131 ayak alt\u0131nda sabitlemeyi ve iki taraf\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\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\/bantla-yana-egilme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bantla yana e\u011filme\" \/>\n<meta property=\"og:description\" content=\"Bantla yana e\u011filme: band\u0131 ayak alt\u0131nda sabitlemeyi ve iki taraf\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 ke\u015ffet. 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