{"id":7795,"date":"2026-09-26T16:28:55","date_gmt":"2026-09-26T14:28:55","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7795"},"modified":"2026-09-26T16:28:55","modified_gmt":"2026-09-26T14:28:55","slug":"sapindan-tutulan-dambilla-sumo-comelmesi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/","title":{"rendered":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat"},"content":{"rendered":"<p>Bu sumo squatta, bir damb\u0131l\u0131 iki elinle sap\u0131ndan kavrayarak bacaklar\u0131n\u0131n aras\u0131nda tutars\u0131n. Ayaklar\u0131n normal \u00e7\u00f6melmeye g\u00f6re daha a\u00e7\u0131kt\u0131r; b\u00f6ylece kal\u00e7alar\u0131n\u0131 ve dizlerini b\u00fckerken a\u011f\u0131rl\u0131\u011fa yer kal\u0131r. Egzersiz uyluk ve kal\u00e7a kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r; uyluklar\u0131n\u0131n i\u00e7 k\u0131sm\u0131ndaki kaslar da harekete katk\u0131da bulunur.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7872\">Damb\u0131lla goblet squatta<\/a> ise a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde tutars\u0131n. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9535\">Yana hamle<\/a>, geni\u015f duru\u015fla yap\u0131lan ba\u015fka bir egzersizdir, ancak bu harekette a\u011f\u0131rl\u0131\u011f\u0131n\u0131 tek baca\u011f\u0131na aktar\u0131rs\u0131n. Sumo squatta iki aya\u011f\u0131n da yere bas\u0131l\u0131 kal\u0131r ve damb\u0131l aralar\u0131nda sarkar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bu \u00e7e\u015fitte iki elin de ayn\u0131 damb\u0131l sap\u0131n\u0131 tutar. Sap tutu\u015funa uygunsa, tekrar\u0131n ortas\u0131nda ellerini plakalar\u0131n \u00e7evresinde d\u00fczeltmekle u\u011fra\u015fmadan squata odaklanabilirsin.<\/p>\n<p>\u0130ki elinin de sap\u0131 g\u00fcvenle kavrayabilmesi i\u00e7in yeterli alan\u0131 olan bir damb\u0131l se\u00e7. Ellerini yan yana yerle\u015ftir ve a\u011f\u0131rl\u0131k plakalar\u0131n\u0131n parmaklar\u0131na bask\u0131 yapmad\u0131\u011f\u0131n\u0131 kontrol et. Sap \u00e7ok k\u0131saysa ba\u015fka bir damb\u0131l kullan veya goblet squat yap. Bir elini gev\u015feterek ya da plaka kilidini tutarak yer a\u00e7maya \u00e7al\u0131\u015fma.<\/p>\n<p>Kollar\u0131n d\u00fczken damb\u0131l\u0131 uyluklar\u0131n\u0131n aras\u0131nda yatay olarak sark\u0131t. Ayaklar\u0131n\u0131 rahat edebildi\u011fin kadar geni\u015f a\u00e7 ve ayak parmaklar\u0131n\u0131 d\u0131\u015fa \u00e7evir. A\u011f\u0131rl\u0131\u011f\u0131n\u0131 ayak tabanlar\u0131n\u0131n i\u00e7 veya d\u0131\u015f kenarlar\u0131na kayd\u0131rmadan dizlerini ayaklar\u0131nla ayn\u0131 y\u00f6nde b\u00fckebilmelisin.<\/p>\n<p>Kar\u0131n kaslar\u0131n\u0131 s\u0131k; kal\u00e7an\u0131 ve dizlerini b\u00fckerek al\u00e7al. Damb\u0131l\u0131 yatay konumda, bacaklar\u0131n\u0131n ortas\u0131nda tut. Damb\u0131l yere de\u011fmeden \u00f6nce dur. Damb\u0131l\u0131n boyutu ve kol uzunlu\u011fun, onu ne kadar indirebilece\u011fini etkiler; daha derine \u00e7\u00f6melmeye \u00e7al\u0131\u015fmak i\u00e7in a\u015fa\u011f\u0131 uzanma veya sabitlenmemi\u015f platformlar kullanma.<\/p>\n<p>Aya\u011fa kalkmak i\u00e7in iki aya\u011f\u0131nla yere bast\u0131r. Kollar\u0131n d\u00fcz kal\u0131r ve damb\u0131l sallanmadan veya bir baca\u011fa do\u011fru e\u011filmeden v\u00fccudunla birlikte y\u00fckselir.<\/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%2FfJ-8gkeOFFg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/fJ-8gkeOFFg\" \/><meta itemprop=\"duration\" content=\"PT21S\" \/><meta itemprop=\"uploadDate\" content=\"2024-09-20T19:43:35Z\" \/><meta itemprop=\"name\" content=\"dumbbell bar grip sumo squat\" \/><meta itemprop=\"description\" content=\"How To Do dumbbell bar grip sumo squat CLICK HERE FOR MORE VIDEOS \ud83d\udc47\ud83d\udc47 https:\/\/www.youtube.com\/channel\/UC248ysIJEZaDcayUoLX26GA?sub_confirmation=1 ----------------------------------------------------------------- Barbell Front Squat \ud83d\udc47\ud83d\udc47\ud83d\udc47 https:\/\/youtu.be\/cdihWwwdG58 Barbell Lunge Thighs \ud83d\udc47\ud83d\udc47\ud83d\udc47 https:\/\/youtu.be\/42tRq222Cg4 Barbell Full Squat \ud83d\udc47\ud83d\udc47\ud83d\udc47 https:\/\/youtu.be\/m45PEuy9S2Y ----------------------------------------------------------------- #workout #exercise ------------------------------------------------------------------ dumbbell sumo squat muscles worked, dumbbell sumo squat exercise, dumbbell sumo squat, dumbbell sumo squat form, dumbbell sumo squat glutes, dumbbell sumo squat pulses, dumbbell sumo squats for women, dumbbell sumo squat vs goblet squat, dumbbell sumo squat to shoulder press, dumbbell sumo squat to upright row, dumbbell sumo squat tutorial, dumbbell sumo squat to deadlift, dumbbell sumo squat technique, dumbbell sumo squat muscles worked, straight arm sumo squat dumbbell, how to do a dumbbell sumo squat, sumo squats with a dumbbell, dumbbell sumo squat benefits, barbell sumo back squat, barbell sumo box squat, dumbbell bar grip sumo squat, sumo squat with dumbbell beginner, sumo squat with dumbbell benefits, sumo squat with dumbbell vs barbell, sumo squat with dumbbell correct form, krissy cela dumbbell sumo squat, dumbbell sumo squat demo, barbell sumo squat deadlift, dual dumbbell sumo squat, dumbbell deficit sumo squat, how to do dumbbell sumo squat, dumbbell sumo deadlift vs dumbbell sumo squat, deficit dumbbell sumo squat, sumo squat deadlift with dumbbell, dumbbell elevated sumo squat, sumo squat \u00b7 dumbbell exercise technique, squat sumo with dumbbell exercise, elevated dumbbell sumo squat, dumbbell sumo squat for glutes, sumo squats for women with dumbbells, dumbbell sumo squats for men, barbell sumo squat form, dumbbell sumo squat to front squat, sumo squat with dumbbell for glutes, sumo squat with dumbbell for women, barbell sumo squat glutes, dumbbell sumo goblet squat, dumbbell goblet sumo squat, dumbbell sumo squat high pull, dumbbell sumo squat how, heavy dumbbell sumo squat, how to dumbbell sumo squat instructions, how to kettlebell dumbbell sumo squat off step box instructions, sumo squat with dumbbell in hindi, how to dumbbell sumo squat, dumbbell sumo jump squat, sumo jump squat with dumbbell, dumbbell sumo squat krissy, dumbbell sumo squat lunges, dumbbell leg sumo squat, low hanging dumbbell sumo squat, dumbbell sumo squat men, dumbbell sumo squat nas\u0131l yap\u0131l\u0131r, barbell sumo squat nas\u0131l yap\u0131l\u0131r, sumo squat one dumbbell, sumo squat with dumbbell on step, dumbbell sumo squat proper form, proper dumbbell sumo squat, sumo squat pulse with dumbbell, dumbbell sumo squats, dumbbell sumo squats for glutes, sumo dumbbell squat swing, barbell squat sumo stance, single dumbbell sumo squat, wide stance dumbbell sumo squat, two dumbbell sumo squat, tempo dumbbell sumo squat, sumo squat with dumbbell tutorial, sumo squats with dumbbells tamil, dumbbell sumo squat women, sumo squat with dumbbell, sumo squat with dumbbell form, sumo squat dumbbell workout, sumo squat with dumbbell krissy cela, elevated sumo squat with dumbbell, sumo squats with dumbbell, dumbbell sumo pulse squats, db sumo squats, 4-3-1 dumbbell sumo squat, 50 sumo squats, sumo squats dumbbells\"><div class=\"lyte-wrapper\" title=\"dumbbell bar grip sumo squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_fJ-8gkeOFFg\"><div id=\"lyte_fJ-8gkeOFFg\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfJ-8gkeOFFg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">dumbbell bar grip sumo squat<\/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\/fJ-8gkeOFFg\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfJ-8gkeOFFg%2F0.jpg\" alt=\"dumbbell bar grip sumo squat\" 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\">Bir damb\u0131l\u0131 ortas\u0131ndaki sap\u0131ndan iki elinle tut ve yatay bi\u00e7imde sark\u0131t.<\/p>\n<p class=\"num\">Ayak parmaklar\u0131n d\u0131\u015fa d\u00f6n\u00fck olacak \u015fekilde ayaklar\u0131n\u0131 rahat edebildi\u011fin kadar geni\u015f a\u00e7.<\/p>\n<p class=\"num\">G\u00f6vdeni s\u0131k ve pelvisini ayaklar\u0131n\u0131n aras\u0131na indirmek i\u00e7in kal\u00e7alar\u0131n\u0131 ve dizlerini b\u00fck.<\/p>\n<p class=\"num\">Dizlerini ayak parmaklar\u0131nla ayn\u0131 y\u00f6ne d\u00f6n\u00fck tut ve damb\u0131l\u0131n yere temas etmesine izin verme.<\/p>\n<p class=\"num\">\u0130ki aya\u011f\u0131nla yere bast\u0131rarak dizlerini d\u00fczle\u015ftir ve kal\u00e7an\u0131 do\u011frult.<\/p>\n<p class=\"num\">Damb\u0131l\u0131 sallamadan dik duru\u015fa gel, ard\u0131ndan kontroll\u00fc bi\u00e7imde tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Daha geni\u015f bir duru\u015f her zaman daha iyi de\u011fildir. Dizlerin i\u00e7e kapan\u0131yor veya a\u011f\u0131rl\u0131\u011f\u0131n ayaklar\u0131n\u0131n kenarlar\u0131na kay\u0131yorsa hareketi kontrol edebilene kadar ayaklar\u0131n\u0131 biraz yakla\u015ft\u0131r.<\/p>\n<p>Damb\u0131l\u0131 kollar\u0131nla yukar\u0131 \u00e7ekmekten ka\u00e7\u0131n. Bacaklar\u0131n\u0131n aras\u0131nda sark\u0131k tut ve aya\u011fa kalkmak i\u00e7in bacak ve kal\u00e7a kaslar\u0131n\u0131 kullan. Damb\u0131l\u0131 daha a\u015fa\u011f\u0131 indirmek i\u00e7in \u00f6ne daha fazla e\u011filmek \u00e7\u00f6melmeni derinle\u015ftirmez. Squat\u0131n en alt noktas\u0131na ula\u015ft\u0131\u011f\u0131nda damb\u0131l\u0131 yerden sektirmeden oradan tekrar kalk.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Bu damb\u0131ll\u0131 versiyonu do\u011frudan ele alan ara\u015ft\u0131rma \u00e7ok azd\u0131r. Geni\u015f duru\u015fla halter squat \u00e7al\u0131\u015fmalar\u0131n\u0131n yan\u0131 s\u0131ra sumo squat\u0131 bir i\u00e7 uyluk egzersizi olarak inceleyen bir \u00e7al\u0131\u015fma, ayaklar\u0131 geni\u015f a\u00e7man\u0131n neleri de\u011fi\u015ftirebilece\u011fini g\u00f6steriyor. Bu \u00e7al\u0131\u015fmalar\u0131n tamam\u0131 kas geli\u015fimini de\u011fil, tek seans s\u0131ras\u0131ndaki kas aktivitesini \u00f6l\u00e7t\u00fc.<\/p>\n<p>Bir \u00e7al\u0131\u015fmada, yar\u0131\u015fmac\u0131 10 erkek v\u00fccut geli\u015ftirici maksimum a\u011f\u0131rl\u0131klar\u0131n\u0131n %80&#8217;iyle farkl\u0131 halter squat \u00e7e\u015fitleri yapt\u0131. Kalk\u0131\u015f s\u0131ras\u0131nda hem ola\u011fan ayak konumuyla hem de ayaklar daha fazla d\u0131\u015fa \u00e7evrilerek yap\u0131lan sumo squat, \u00f6n uylu\u011fun d\u0131\u015f taraf\u0131ndaki vastus lateralis ve i\u00e7 uyluktaki adductor longus kaslar\u0131nda \u00f6n squata g\u00f6re daha fazla aktivite olu\u015fturdu. Yaln\u0131zca ayaklar\u0131n daha fazla d\u0131\u015fa \u00e7evrildi\u011fi sumo \u00e7e\u015fidinde adductor longus aktivitesi, uyluklar\u0131n yere paralel oldu\u011fu veya daha a\u015fa\u011f\u0131 inildi\u011fi standart arka squattan da y\u00fcksekti.<span id='quelle-1-7795' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/#quelle-bottom-1-7795' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>12 erkek ve 6 kad\u0131nla yap\u0131lan 2026 tarihli bir \u00e7al\u0131\u015fma, halterle arka squatta geni\u015f duru\u015fun \u00f6n uylu\u011fun i\u00e7 taraf\u0131ndaki kas\u0131n (vastus medialis) aktivitesini art\u0131rd\u0131\u011f\u0131n\u0131 buldu. Duru\u015f, bar konumu ve y\u00fck\u00fcn hi\u00e7bir birle\u015fimi her durumda en iyi sonucu vermedi\u011finden, yazarlar en rahat hissettiren se\u00e7ene\u011fin kullan\u0131lmas\u0131n\u0131 \u00f6neriyor.<span id='quelle-2-7795' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/#quelle-bottom-2-7795' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Fiziksel olarak aktif 24 \u00fcniversite \u00f6\u011frencisinin yayg\u0131n kullan\u0131lan 6 i\u00e7 uyluk egzersizini yapt\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada, sumo squat adductor longus aktivitesi a\u00e7\u0131s\u0131ndan son s\u0131rada yer ald\u0131. En y\u00fcksek aktivite yan yatarken kal\u00e7a adduksiyonunda g\u00f6r\u00fcld\u00fc; top s\u0131k\u0131\u015ft\u0131rma ikinci s\u0131radayd\u0131.<span id='quelle-3-7795' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/#quelle-bottom-3-7795' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Deneyimli 6 a\u011f\u0131rl\u0131k sporcusuyla yap\u0131lan daha eski bir \u00e7al\u0131\u015fmada, arka squatta en geni\u015f duru\u015f yaln\u0131zca gluteus maximus aktivitesini art\u0131rd\u0131. Bu art\u0131\u015f da sadece ek y\u00fck olmadan veya maksimum a\u011f\u0131rl\u0131\u011f\u0131n %70&#8217;iyle \u00e7al\u0131\u015f\u0131rken g\u00f6r\u00fcld\u00fc. Duru\u015f geni\u015fli\u011finin de\u011fi\u015ftirilmesi, \u00f6n uyluk, arka uyluk veya i\u00e7 uyluktaki adductor magnus kas\u0131n\u0131n aktivitesini anlaml\u0131 bi\u00e7imde etkilemedi.<span id='quelle-4-7795' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/#quelle-bottom-4-7795' ><sup>[4]<\/sup><\/a><\/span><\/p>\n<p>Daha geni\u015f bir duru\u015f, baz\u0131 uyluk veya kal\u00e7a kaslar\u0131n\u0131n aktivitesini bir miktar art\u0131rabilir. Ancak hangi kaslarda art\u0131\u015f g\u00f6r\u00fcld\u00fc\u011f\u00fc konusunda \u00e7al\u0131\u015fmalar\u0131n sonu\u00e7lar\u0131 birbiriyle \u00f6rt\u00fc\u015fm\u00fcyor.<\/p>\n","protected":false},"featured_media":7799,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1648,1638,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":24756,"equipment":5036,"muscles":[5311,5271,5270,5304],"supporting-muscles":null,"training-type":null,"training-plans":[28699,28729],"alternative_exercises":[9097,9073,8719]},"yoast_head":"<title>Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat | Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat: iki elle sa\u011flam kavra, rahat bir geni\u015f duru\u015f al ve ayaklar\u0131n\u0131n aras\u0131na kontroll\u00fc al\u00e7al.\" \/>\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\/sapindan-tutulan-dambilla-sumo-comelmesi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat\" \/>\n<meta property=\"og:description\" content=\"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat: iki elle sa\u011flam kavra, rahat bir geni\u015f duru\u015f al ve ayaklar\u0131n\u0131n aras\u0131na kontroll\u00fc al\u00e7al.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Dumbbell-Bar-Grip-Sumo-Squat.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"6 dakika\" \/>","yoast_head_json":{"title":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat | Training.fit","description":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat: iki elle sa\u011flam kavra, rahat bir geni\u015f duru\u015f al ve ayaklar\u0131n\u0131n aras\u0131na kontroll\u00fc al\u00e7al.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/","og_locale":"tr_TR","og_type":"article","og_title":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat","og_description":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat: iki elle sa\u011flam kavra, rahat bir geni\u015f duru\u015f al ve ayaklar\u0131n\u0131n aras\u0131na kontroll\u00fc al\u00e7al.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Dumbbell-Bar-Grip-Sumo-Squat.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"6 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/","url":"https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/","name":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-26T14:28:55+00:00","dateModified":"2026-09-26T14:28:55+00:00","description":"Damb\u0131l\u0131 sap\u0131ndan tutarak sumo squat: iki elle sa\u011flam kavra, rahat bir geni\u015f duru\u015f al ve ayaklar\u0131n\u0131n aras\u0131na kontroll\u00fc al\u00e7al.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/sapindan-tutulan-dambilla-sumo-comelmesi\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7795"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":10,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7795\/revisions"}],"predecessor-version":[{"id":27220,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7795\/revisions\/27220"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8719"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9073"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9097"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28729"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28699"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5304"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5270"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5271"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5311"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5036"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/7799"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=7795"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=7795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}