{"id":7557,"date":"2026-10-16T20:08:35","date_gmt":"2026-10-16T18:08:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7557"},"modified":"2026-10-16T20:08:35","modified_gmt":"2026-10-16T18:08:35","slug":"kurbaga-kalca-kaldirisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kurbaga-kalca-kaldirisi\/","title":{"rendered":"Kurba\u011fa kal\u00e7a kald\u0131r\u0131\u015f\u0131"},"content":{"rendered":"

Kurba\u011fa kal\u00e7a kald\u0131r\u0131\u015f\u0131nda s\u0131rt\u00fcst\u00fc yatar, ayak tabanlar\u0131n\u0131 birle\u015ftirir ve dizlerinin d\u0131\u015far\u0131 a\u00e7\u0131lmas\u0131na izin verirsin. Bu konumdayken kal\u00e7a kaslar\u0131n\u0131 kullanarak kal\u00e7an\u0131 kald\u0131r\u0131p indirirsin. Alternatif ad\u0131 frog hip thrust olsa da bu versiyon yerde yap\u0131l\u0131r.<\/p>\n

Bu konum, uyluklar\u0131n paralel oldu\u011fu k\u00f6pr\u00fcden farkl\u0131 hissedilir. Rahats\u0131z ediyorsa ayak tabanlar\u0131n\u0131n yere bast\u0131\u011f\u0131 normal versiyonu veya topuk destekli kal\u00e7a k\u00f6pr\u00fcs\u00fcn\u00fc<\/a> kullan.<\/p>\n

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

Dizlerinin a\u00e7\u0131k konumu, al\u0131\u015ft\u0131\u011f\u0131n k\u00f6pr\u00fcn\u00fcn hissini de\u011fi\u015ftirir. Hareketi zorlay\u0131c\u0131 bir esnemeye \u00e7evirmeden, kal\u00e7ana uygun a\u00e7\u0131kl\u0131kla k\u0131sa bir kald\u0131r\u0131\u015f yapabilirsin.<\/p>\n

Ayak tabanlar\u0131n\u0131 birbirine de\u011fdir ve ayaklar\u0131n\u0131n d\u0131\u015f kenarlar\u0131n\u0131 yere daya. Dengeli bir konum bulana kadar ayaklar\u0131n\u0131 v\u00fccuduna yakla\u015ft\u0131r. Ba\u015f\u0131n\u0131 ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 yerde tut; kollar\u0131n\u0131 yan\u0131na yerle\u015ftir. Dizlerini yaln\u0131zca kal\u00e7alar\u0131n\u0131n rahat\u00e7a izin verdi\u011fi \u00f6l\u00e7\u00fcde a\u00e7.<\/p>\n

Kar\u0131n kaslar\u0131n\u0131 hafif\u00e7e s\u0131k ve ayak konumunu de\u011fi\u015ftirmeden kal\u00e7an\u0131 kald\u0131r. Yava\u015f ve ak\u0131c\u0131 hareket et; daha y\u00fckse\u011fe \u00e7\u0131kmak i\u00e7in belini \u00e7ukurla\u015ft\u0131rmaya ba\u015flamadan \u00f6nce dur. K\u0131sa s\u00fcre durakla, ard\u0131ndan kontroll\u00fc bi\u00e7imde yere d\u00f6n. Normal k\u00f6pr\u00fcdeki kadar y\u00fckse\u011fe \u00e7\u0131kman gerekmez.<\/p>\n

Kal\u00e7an\u0131 kald\u0131rmadan \u00f6nce dizlerini d\u0131\u015far\u0131 a\u00e7; tekrar s\u0131ras\u0131nda bacaklar\u0131n\u0131 daha fazla a\u00e7man gerekmez. Ayak tabanlar\u0131n\u0131n aras\u0131ndaki hafif temas\u0131 koru ve topuklar\u0131nla zemine bast\u0131r. Ayaklar\u0131n birbirinden ayr\u0131lmadan kal\u00e7an\u0131 kald\u0131rabilmek i\u00e7in topuklar\u0131nla kal\u00e7an aras\u0131ndaki mesafeyi ayarla. Ayaklar\u0131n\u0131n alt\u0131na yerle\u015ftirilen katlanm\u0131\u015f bir minder, kaymad\u0131\u011f\u0131 ve sa\u011flam bir destek sundu\u011fu s\u00fcrece daha rahat etmeni sa\u011flayabilir.<\/p>\n

Kald\u0131r\u0131\u015ftan \u00f6nce nefes al, pelvisin y\u00fckselirken nefes ver. Dizlerine bakmak i\u00e7in ba\u015f\u0131n\u0131 kald\u0131rmak yerine \u00e7eneni rahat bir konumda tut. Ayak yerle\u015fimini otururken kontrol edebilir, ard\u0131ndan ba\u015flamadan \u00f6nce ba\u015f\u0131n\u0131 yeniden yere yerle\u015ftirebilirsin.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To Do A FROG PUMP GLUTE BRIDGE | Exercise Demonstration Video and Guide<\/div><\/div>
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