{"id":7739,"date":"2026-10-01T07:46:11","date_gmt":"2026-10-01T05:46:11","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7739"},"modified":"2026-10-01T07:46:11","modified_gmt":"2026-10-01T05:46:11","slug":"pilates-tirbuson-hareketi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/pilates-tirbuson-hareketi\/","title":{"rendered":"Pilates tirbu\u015fon hareketi"},"content":{"rendered":"

Pilates tirbu\u015fon hareketi, bacaklar\u0131n biti\u015fikken daire \u00e7izdi\u011fin ve \u00fcst s\u0131rt\u0131n\u0131n \u00fczerine yuvarland\u0131\u011f\u0131n ileri d\u00fczey bir egzersizdir. Pelvisini kald\u0131r\u0131r, hafif\u00e7e bir yana al\u00e7al\u0131r ve yeniden yukar\u0131 k\u0131vr\u0131lmadan \u00f6nce bacaklar\u0131nla bir daire \u00e7izersin. Bacaklar\u0131n y\u00f6n de\u011fi\u015ftirirken kar\u0131n kaslar\u0131n pelvisini ve omurgan\u0131 kontrol eder.<\/p>\n

Ters crunch<\/a>, daire \u00e7izmeden pelvisini do\u011frudan yukar\u0131 kald\u0131rmaya odaklan\u0131r. Rotasyonlu chest lift<\/a>, pelvis a\u015fa\u011f\u0131da kal\u0131rken \u00fcst g\u00f6vdeyi d\u00f6nd\u00fcr\u00fcr. Dead bug egzersizi<\/a>, s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131n \u00fczerine yuvarlanmadan g\u00f6vde kontrol\u00fcn\u00fc daha kolay bir \u015fekilde \u00e7al\u0131\u015fman\u0131 sa\u011flar.<\/p>\n

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

Bu \u00e7e\u015fitte pelvisini de kald\u0131r\u0131rs\u0131n; bu nedenle yerde k\u00fc\u00e7\u00fck bir bacak dairesinden daha fazla kontrol gerekir. Bacaklar\u0131n daire \u00e7izerken s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131ndaki destek konumunu korursun.<\/p>\n

Kollar\u0131n v\u00fccudunun yan\u0131nda olacak \u015fekilde, yumu\u015fak ama yeterince sa\u011flam destek sa\u011flayan bir mata yat ve avu\u00e7lar\u0131nla yere bast\u0131r. Harekete bacaklar\u0131n kal\u00e7alar\u0131n\u0131n \u00fczerinde ve biti\u015fikken ba\u015fla. Pelvisini k\u0131v\u0131rarak kald\u0131r ve bacaklar\u0131n\u0131 g\u00f6vdenin \u00fczerinde yukar\u0131 \u00e7apraz bir konuma getir. Ba\u015f\u0131n\u0131 sabit tutarak omuzlar\u0131ndan ve \u00fcst s\u0131rt\u0131ndan destek al. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 boynuna aktarma veya ba\u015f\u0131n\u0131n arkas\u0131ndaki yere ula\u015fmaya \u00e7al\u0131\u015fma.<\/p>\n

Bacaklar\u0131n\u0131 hafif\u00e7e sa\u011fa y\u00f6nlendirerek s\u0131rt\u0131n\u0131 kademeli olarak indir. Pelvisin mata do\u011fru d\u00f6nerken bacaklar\u0131n\u0131 sola do\u011fru k\u00fc\u00e7\u00fck bir yay \u00e7izerek hareket ettir. Sol taraftan yeniden g\u00f6vdeni b\u00fckerek y\u00fcksek konuma \u00e7\u0131k, ard\u0131ndan y\u00f6n\u00fc tersine \u00e7evir. Bacaklar\u0131n\u0131 biti\u015fik tut ve daireyi, ayaklar\u0131n\u0131 d\u00fc\u015f\u00fcrmeden veya g\u00f6vdeni aniden d\u00f6nd\u00fcrmeden kontrol edebilece\u011fin kadar k\u00fc\u00e7\u00fck tut. En al\u00e7ak nokta yerden olduk\u00e7a yukar\u0131da kalabilir. Geriye yuvarlanmay\u0131 kontrol edemiyorsan bunun yerine pelvisin yerdeyken k\u00fc\u00e7\u00fck bacak daireleri \u00e7al\u0131\u015f. Bitirmek i\u00e7in dizlerini b\u00fck ve g\u00f6vdeni ortalayarak omurgan\u0131 kademeli olarak yere indir.<\/p>\n

Y\u00f6n de\u011fi\u015ftirmeden \u00f6nce y\u00fcksek konumda k\u0131saca dur. Bacaklar\u0131ndan biri \u00f6ne ge\u00e7mesin diye ayaklar\u0131n\u0131 yan yana tut. Daireyi her iki y\u00f6nde de ayn\u0131 k\u00fc\u00e7\u00fckl\u00fckte \u00e7iz. Bir taraftan d\u00f6nmek daha zorsa o b\u00f6l\u00fcm\u00fc h\u0131zla ge\u00e7mek veya t\u00fcm deste\u011fi tek omzuna kayd\u0131rmak yerine her iki daireyi de k\u00fc\u00e7\u00fclt.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to Do the Full Corkscrew | Pilates Workout<\/div><\/div>
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