{"id":7466,"date":"2026-09-26T05:35:45","date_gmt":"2026-09-26T03:35:45","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7466"},"modified":"2026-09-26T05:35:45","modified_gmt":"2026-09-26T03:35:45","slug":"bantla-kayakci-hareketi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/bantla-kayakci-hareketi\/","title":{"rendered":"Bantla kayak\u00e7\u0131 hareketi"},"content":{"rendered":"

Bantla kayak\u00e7\u0131 hareketi, kayakl\u0131 ko\u015fudaki \u00e7ift baton iti\u015fini taklit eder. Harekete ellerin \u00f6n\u00fcnde ve yukar\u0131dayken ba\u015fla; ard\u0131ndan \u00f6ne e\u011filip dizlerini hafif\u00e7e b\u00fckerken ellerini kal\u00e7ana do\u011fru a\u015fa\u011f\u0131 \u00e7ek. Kanat kaslar\u0131n kollar\u0131n\u0131 a\u015fa\u011f\u0131 \u00e7ekmeye yard\u0131mc\u0131 olurken bacaklar\u0131n ve g\u00f6vden hareketi destekler.<\/p>\n

D\u00fcz kolla lat pulldown hareketinde<\/a> \u00e7o\u011funlukla d\u00fcz kollar\u0131nla \u00e7ekerken \u00fcst g\u00f6vdeni daha sabit tutars\u0131n. Bantla deadlift<\/a>, ayaklar\u0131n\u0131n alt\u0131ndaki bantla kal\u00e7a eklemini a\u00e7ma hareketini \u00e7al\u0131\u015fman\u0131 sa\u011flar. Kayak\u00e7\u0131 hareketinde bant yukar\u0131ya sabitlenir ve kol \u00e7eki\u015fini, \u00f6ne e\u011filip yeniden do\u011frulma hareketiyle birle\u015ftirirsin.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Kayak\u00e7\u0131 hareketi, kollar\u0131n\u0131 a\u015fa\u011f\u0131 \u00e7ekmeyi kal\u00e7adan \u00f6ne e\u011filmeyle birle\u015ftirir. \u00d6nce bu iki b\u00f6l\u00fcm\u00fc yava\u015f\u00e7a \u00e7al\u0131\u015fabilir, ard\u0131ndan bant dengeni bozmadan ba\u015flang\u0131\u00e7 konumuna d\u00f6nebilece\u011fin bir ritim bulabilirsin.<\/p>\n

Uygun bir band\u0131 omuz y\u00fcksekli\u011finin \u00fczerinde, \u00e7eki\u015fi kar\u015f\u0131lamak i\u00e7in tasarlanm\u0131\u015f bir noktaya sabitle. Band\u0131n iki taraf\u0131n\u0131 e\u015fit uzunlukta tut ve ellerin yukar\u0131dayken hafif gerilim olu\u015fana kadar geriye ad\u0131m at. Ellerini sarsarak \u00e7ekmeden kal\u00e7an\u0131n yanlar\u0131na ula\u015ft\u0131rabilece\u011fin bir diren\u00e7 kullan.<\/p>\n

G\u00f6vdeni kal\u00e7adan \u00f6ne e\u011fip dizlerini hafif\u00e7e b\u00fckerek \u00e7eki\u015fi ba\u015flat. Ellerini v\u00fccuduna yak\u0131n tutarak kollar\u0131n\u0131 a\u015fa\u011f\u0131 ve geriye hareket ettir; hareketin sonunda ellerin kal\u00e7an\u0131n yan\u0131nda olmal\u0131d\u0131r. Ard\u0131ndan do\u011frul ve kollar\u0131n\u0131 kontroll\u00fc \u015fekilde \u00f6ne getir. Geri d\u00f6n\u00fc\u015fte bant seni sabitleme noktas\u0131na do\u011fru \u00e7eker; bu nedenle ellerinin aniden \u00f6ne gitmesine veya band\u0131n dengeni bozmas\u0131na izin verme.<\/p>\n

Koordinasyonu \u00f6\u011frenirken ayaklar\u0131n\u0131 ayn\u0131 yerde tut. \u00d6nce \u00f6ne e\u011filme ve geri d\u00f6n\u00fc\u015f\u00fc diren\u00e7 olmadan \u00e7al\u0131\u015f, ard\u0131ndan kol hareketini ekle. Ellerini yukar\u0131daki ba\u015flang\u0131\u00e7 konumuna getirirken dik dur. Kollar\u0131n ve g\u00f6vden ba\u015flang\u0131\u00e7 konumuna d\u00f6nd\u00fc\u011f\u00fcnde sonraki \u00e7eki\u015fe ba\u015fla.<\/p>\n

Kollar\u0131n\u0131 a\u015fa\u011f\u0131 getirirken dirseklerini hafif b\u00fck\u00fcl\u00fc tut ve \u00fcst kollar\u0131n\u0131n kaburgalar\u0131n\u0131n yan\u0131ndan a\u015fa\u011f\u0131 indi\u011fini d\u00fc\u015f\u00fcn. G\u00f6\u011fs\u00fcn al\u00e7al\u0131rken ba\u015f\u0131n g\u00f6vdenin hareketini izlesin.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Resistance Band Ski Erg Demo & Setup | Banded Ski Erg<\/div><\/div>
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