{"id":7696,"date":"2026-09-26T05:39:13","date_gmt":"2026-09-26T03:39:13","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7696"},"modified":"2026-09-26T05:39:13","modified_gmt":"2026-09-26T03:39:13","slug":"oturarak-kabloda-pullover","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/oturarak-kabloda-pullover\/","title":{"rendered":"Oturarak kabloda pullover"},"content":{"rendered":"

Oturarak kabloda pullover, bar\u0131 ba\u015f \u00fcst\u00fcnden uyluklar\u0131na do\u011fru \u00e7ekerken kanat kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Y\u00fcksek makaraya s\u0131rt\u0131n d\u00f6n\u00fck olacak \u015fekilde, s\u0131rt\u0131n\u0131 bir sehpan\u0131n s\u0131rtl\u0131\u011f\u0131na dayayarak oturursun; kablo arkandan ve yukar\u0131dan gelir. Kollar\u0131n omuzlardan hareket ederken dirseklerini yakla\u015f\u0131k ayn\u0131 a\u00e7\u0131da hafif\u00e7e b\u00fck\u00fcl\u00fc tut.<\/p>\n

D\u00fcz kolla lat pulldown<\/a>, makineye d\u00f6n\u00fck ayakta dururken benzer bir kol hareketi kullan\u0131r. Barfikste<\/a> ise v\u00fccudunu bara do\u011fru kald\u0131r\u0131rken dirsekler daha fazla b\u00fck\u00fcl\u00fcr. Oturarak pullover, s\u0131rt\u0131n desteklenirken kollar\u0131n\u0131 ba\u015f\u0131n\u0131n \u00fczerine uzatarak \u00e7al\u0131\u015fmana olanak tan\u0131r.<\/p>\n

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

\u00dcst kollar\u0131n aparat\u0131 a\u015fa\u011f\u0131 getirirken s\u0131rtl\u0131k g\u00f6vdeni destekler. Sehpan\u0131n yeri, kollar\u0131n\u0131n hareketine odaklanabilmen i\u00e7in bara a\u00e7\u0131k bir yol b\u0131rakmal\u0131.<\/p>\n

E\u011fimli bir sehpay\u0131 s\u0131rt k\u0131sm\u0131 kablo kulesine d\u00f6n\u00fck olacak \u015fekilde yerle\u015ftir ve \u00fcst makaraya uygun bir bar tak. D\u00fczeni hafif bir y\u00fckle dene. Kablo sehpaya ve ba\u015f\u0131na temas etmemeli, bar\u0131n da deste\u011fe \u00e7arpmadan uyluklara do\u011fru hareket edebilmesi i\u00e7in yer olmal\u0131d\u0131r.<\/p>\n

Ayaklar\u0131n yere sa\u011flam basacak ve s\u0131rt\u0131n desteklenecek \u015fekilde otur. Harekete kollar\u0131n ba\u015f\u0131n\u0131n \u00fczerinde rahat bir konumda ve dirseklerin hafif b\u00fck\u00fcl\u00fcyken ba\u015fla. Bu b\u00fck\u00fclme a\u00e7\u0131s\u0131n\u0131 neredeyse de\u011fi\u015ftirmeden bar\u0131 \u00f6ne ve a\u015fa\u011f\u0131 do\u011fru bir yay \u00e7izerek hareket ettir. Bar uyluklar\u0131na yakla\u015ft\u0131\u011f\u0131nda dur; bar\u0131n hareket yolu veya omuzlar\u0131n\u0131n hareket a\u00e7\u0131kl\u0131\u011f\u0131 s\u0131n\u0131rl\u0131ysa hareketi daha erken bitir. A\u011f\u0131rl\u0131\u011f\u0131n g\u00f6\u011f\u00fcs kafesini yukar\u0131 \u00e7ekmesine veya seni sehpadan kald\u0131rmas\u0131na izin vermeden ba\u015f \u00fcst\u00fc konuma d\u00f6n.<\/p>\n

Kullanaca\u011f\u0131n a\u011f\u0131rl\u0131kla \u00e7al\u0131\u015fmaya ba\u015flamadan \u00f6nce sehpan\u0131n a\u00e7\u0131s\u0131n\u0131 ve mesafesini ayarla. Kal\u00e7alar\u0131n\u0131 oturakta \u00f6ne kayd\u0131rmadan ba\u015flang\u0131\u00e7 konumuna ula\u015fabilmelisin. Bar y\u00fcz\u00fcn\u00fcn \u00fczerinden ge\u00e7erken e\u011filmemesi i\u00e7in tutu\u015funu aparat\u0131n ortas\u0131na g\u00f6re simetrik tut.<\/p>\n

S\u0131rt\u0131n mindere dayan\u0131rken hedefledi\u011fin hareket yolunu \u00f6nce a\u011f\u0131rl\u0131k kullanmadan dene. Bar omuzlar\u0131n etraf\u0131nda bir yay izler, d\u00fcz bir dikey \u00e7izgi izlemez. Dirsek a\u00e7\u0131n\u0131 ve v\u00fccut konumunu sabit tut.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Cable Seated Pullover<\/div><\/div>
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