{"id":7827,"date":"2026-09-30T12:00:16","date_gmt":"2026-09-30T10:00:16","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7827"},"modified":"2026-09-30T12:00:16","modified_gmt":"2026-09-30T10:00:16","slug":"dambilla-ciftci-yuruyusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-ciftci-yuruyusu\/","title":{"rendered":"Damb\u0131lla \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fc"},"content":{"rendered":"

Damb\u0131lla \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fc, basit bir egzersizdir: iki yan\u0131nda birer damb\u0131l ta\u015f\u0131r ve kontroll\u00fc ad\u0131mlarla y\u00fcr\u00fcrs\u00fcn. Kavrama g\u00fcc\u00fcn saplar\u0131 g\u00fcvenle tutman\u0131 sa\u011flar; s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131ndaki ve g\u00f6vdendeki kaslar a\u011f\u0131rl\u0131klar\u0131 sabit tutmaya yard\u0131mc\u0131 olur, bacaklar\u0131n ise seni ileri ta\u015f\u0131r.<\/p>\n

Kettlebell ile \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcnde<\/a> benzer bir pozisyonda iki kettlebell ta\u015f\u0131rs\u0131n. Damb\u0131lla deadliftte<\/a> y\u00fcr\u00fcmeden a\u011f\u0131rl\u0131klar\u0131 kald\u0131r\u0131p indirme al\u0131\u015ft\u0131rmas\u0131 yapars\u0131n. Daha a\u011f\u0131r damb\u0131llar\u0131 salonda ta\u015f\u0131madan \u00f6nce bu harekete al\u0131\u015f.<\/p>\n

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

Ayn\u0131 a\u011f\u0131rl\u0131kta iki damb\u0131l se\u00e7 ve a\u011f\u0131rl\u0131klar\u0131 b\u0131rakabilece\u011fin alan\u0131 olan, d\u00fcz ve engelsiz bir g\u00fczerg\u00e2h belirle. Kal\u00e7alar\u0131n\u0131 ve dizlerini b\u00fck, saplar\u0131 s\u0131k\u0131ca kavra ve a\u011f\u0131rl\u0131klar yan\u0131ndayken do\u011frul. Damb\u0131llar\u0131 yatay tutmak i\u00e7in her elini sap\u0131n ortas\u0131na yerle\u015ftir. \u0130lk ad\u0131m\u0131 atmadan \u00f6nce k\u0131sa bir an bekle.<\/p>\n

Kollar\u0131n\u0131 d\u00fcz, bileklerini yakla\u015f\u0131k olarak \u00f6n kollar\u0131nla ayn\u0131 hizada tut. Omuzlar\u0131n\u0131 kulaklar\u0131na do\u011fru kald\u0131rmadan veya bilin\u00e7li olarak a\u015fa\u011f\u0131 \u00e7ekmeden do\u011fal konumlar\u0131nda tut. Geriye yaslanmadan dik dur ve y\u00fcr\u00fcrken nefes almaya devam et.<\/p>\n

Kontroll\u00fc bir antrenman y\u00fcr\u00fcy\u00fc\u015f\u00fcnde k\u0131sa, do\u011fal ad\u0131mlar at ve ileri bak. Ayaklar\u0131n\u0131n aras\u0131nda yana do\u011fru biraz mesafe b\u0131rak. Kollar\u0131n normal y\u00fcr\u00fcy\u00fc\u015fteki gibi sallanmamal\u0131d\u0131r; a\u011f\u0131rl\u0131klar\u0131 bacaklar\u0131na bast\u0131rmadan uyluklar\u0131n\u0131n yan\u0131nda tut.<\/p>\n

D\u00f6n\u00fc\u015ften \u00f6nce yava\u015fla ve y\u00f6n de\u011fi\u015ftirmek i\u00e7in birka\u00e7 k\u00fc\u00e7\u00fck ad\u0131m at. G\u00fczerg\u00e2h\u0131n sonunda, \u00f6nce dengeli bi\u00e7imde dur, ard\u0131ndan kal\u00e7alar\u0131n\u0131 ve dizlerini b\u00fckerek iki damb\u0131l\u0131 ayaklar\u0131n\u0131n d\u0131\u015f\u0131na indir. Saplar\u0131 h\u00e2l\u00e2 g\u00fcvenle tutabiliyorken bitir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
The Dumbbell Farmers Carry<\/div><\/div>
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