{"id":7867,"date":"2026-10-16T20:12:28","date_gmt":"2026-10-16T18:12:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7867"},"modified":"2026-10-16T20:12:28","modified_gmt":"2026-10-16T18:12:28","slug":"dambilla-kalca-koprusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-kalca-koprusu\/","title":{"rendered":"Damb\u0131lla kal\u00e7a k\u00f6pr\u00fcs\u00fc"},"content":{"rendered":"<p>Damb\u0131lla kal\u00e7a k\u00f6pr\u00fcs\u00fcnde kal\u00e7an\u0131n \u00fczerine enlemesine bir damb\u0131l yerle\u015ftirirsin. Dizlerin b\u00fck\u00fcl\u00fc bi\u00e7imde s\u0131rt\u00fcst\u00fc yatar ve omuzlar\u0131n yerde kal\u0131rken kal\u00e7an\u0131 kald\u0131r\u0131rs\u0131n. Y\u00fckselirken kal\u00e7a kaslar\u0131n ve uyluklar\u0131n\u0131n arkas\u0131ndaki kaslar ek a\u011f\u0131rl\u0131\u011fa kar\u015f\u0131 \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Damb\u0131l az yer kaplar; ancak \u015fekli kal\u00e7alar\u0131n \u00fczerinde ne kadar rahat durdu\u011funu etkiler. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9917\">Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fcnde<\/a> daha uzun bir bar kullan\u0131rs\u0131n ve haz\u0131rl\u0131k da farkl\u0131d\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ayarlanabilir damb\u0131l kullan\u0131yorsan plakalar\u0131n ve kilitleme mekanizmas\u0131n\u0131n sa\u011flam oldu\u011funu kontrol et. Yere otur ve iki ucu yanlarda dengeli olacak \u015fekilde sap\u0131 kal\u00e7a k\u0131vr\u0131m\u0131n\u0131n \u00fczerine enlemesine yerle\u015ftir. Damb\u0131l\u0131 karn\u0131n\u0131n alt\u0131nda, kal\u00e7a k\u0131vr\u0131m\u0131n\u0131n \u00fczerinde tut. Sa\u011flam duran ve a\u011f\u0131rl\u0131\u011f\u0131 kayd\u0131rmayan uygun bir ped kullan\u0131rsan damb\u0131l kal\u00e7anda daha rahat durabilir.<\/p>\n<p>S\u0131rt\u00fcst\u00fc uzan\u0131rken damb\u0131l\u0131 iki elinle g\u00fcvenle tut. Parmaklar\u0131n\u0131 damb\u0131l\u0131n u\u00e7lar\u0131n\u0131n alt\u0131na sokma; b\u00f6ylece indirirken s\u0131k\u0131\u015fmazlar. \u0130lk tekrar\u0131 yava\u015f yaparak damb\u0131l\u0131 sabit tutabildi\u011fini kontrol et. Ellerin a\u011f\u0131rl\u0131\u011f\u0131 yerinde tutar; onu v\u00fccudundan uza\u011fa itmez.<\/p>\n<p>Ayaklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde yerle\u015ftir ve kar\u0131n kaslar\u0131n\u0131 hafif\u00e7e s\u0131k. Ba\u015f\u0131n ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 yerde kal\u0131rken iki aya\u011f\u0131nla bast\u0131rarak kal\u00e7alar\u0131n\u0131 kald\u0131r. Daha fazla y\u00fckselmek i\u00e7in belini kavisle\u015ftirmeden, omuzlar\u0131n, kal\u00e7alar\u0131n ve dizlerin yakla\u015f\u0131k ayn\u0131 hizaya geldi\u011finde dur.<\/p>\n<p>Kal\u00e7alar\u0131n\u0131 yava\u015f\u00e7a yere indir. Damb\u0131l\u0131 t\u00fcm hareket boyunca pelvisinin \u00fczerinde ortalanm\u0131\u015f tut ve yer de\u011fi\u015ftirirse durup ayarla. Do\u011frulup a\u011f\u0131rl\u0131\u011f\u0131 iki elinle kald\u0131rmadan \u00f6nce damb\u0131l\u0131n hareketsiz h\u00e2le gelmesini bekle.<\/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%2FcruqsnAyU6A%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cruqsnAyU6A\" \/><meta itemprop=\"duration\" content=\"PT23S\" \/><meta itemprop=\"uploadDate\" content=\"2020-11-25T16:58:19Z\" \/><meta itemprop=\"name\" content=\"How To Do A Glute Bridge With A Dumbbell\" \/><meta itemprop=\"description\" content=\"Glute bridges strengthen the muscles in your posterior chain, which is great for anyone who spends long periods of time sitting down! Adding a dumbbell to this exercise makes it more challenging, and can help you work your way up to barbell glute bridges or even hip thrusts. 1. Lie flat on your back with, knees bent hip-width apart, and feet flat on the floor. 2. Place a dumbbell on top of your hip bones and hold the sides of the dumbbell. 3. Go into glute bridge position by lifting your hip and squeezing your glutes off the floor. 4. Pause and slowly lower your hips back to starting position.. Find more exercise demonstrations here \ud83d\udc49 https:\/\/puregym.com\/exercises\/\"><div class=\"lyte-wrapper\" title=\"How To Do A Glute Bridge With A Dumbbell\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cruqsnAyU6A\"><div id=\"lyte_cruqsnAyU6A\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcruqsnAyU6A%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do A Glute Bridge With A Dumbbell<\/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\/cruqsnAyU6A\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcruqsnAyU6A%2F0.jpg\" alt=\"How To Do A Glute Bridge With A Dumbbell\" 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\">Otur ve gerekirse uygun bir ped ekleyerek bir damb\u0131l\u0131 kal\u00e7a k\u0131vr\u0131m\u0131n\u0131n \u00fczerine enlemesine yerle\u015ftir.<\/p>\n<p class=\"num\">\u0130ki elini damb\u0131l\u0131n \u00fczerinde tutarak dizlerin b\u00fck\u00fcl\u00fc ve ayaklar\u0131n yere tam bas\u0131l\u0131 \u015fekilde s\u0131rt\u00fcst\u00fc uzan.<\/p>\n<p class=\"num\">Kar\u0131n kaslar\u0131n\u0131 hafif\u00e7e s\u0131k ve kal\u00e7alar\u0131n\u0131 kald\u0131rmak i\u00e7in iki aya\u011f\u0131nla bast\u0131r.<\/p>\n<p class=\"num\">Belini kavisle\u015ftirmeden omuzlar\u0131n, kal\u00e7alar\u0131n ve dizlerin yakla\u015f\u0131k ayn\u0131 hizaya geldi\u011finde dur.<\/p>\n<p class=\"num\">K\u0131sa bir s\u00fcre bekle ve kal\u00e7alar\u0131n\u0131 yava\u015f\u00e7a yere indir.<\/p>\n<p class=\"num\">Son tekrardan sonra a\u011f\u0131rl\u0131\u011f\u0131n hareketsiz h\u00e2le gelmesini bekle; ard\u0131ndan otur ve iki elinle kald\u0131r\u0131p \u00e7\u0131kar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Yuvarlanan bir damb\u0131l, y\u00fck\u00fc kontrol etmeyi zorla\u015ft\u0131r\u0131r. Kal\u00e7alar\u0131n yukar\u0131dayken yakalamaya \u00e7al\u0131\u015fmak yerine dur ve yeniden konumland\u0131r.<\/p>\n<p>Yaln\u0131zca ayak parmaklar\u0131nla yere bast\u0131rmak veya dizlerinin i\u00e7e kapanmas\u0131na ya da aniden d\u0131\u015fa a\u00e7\u0131lmas\u0131na izin vermek, v\u00fccudunun nas\u0131l desteklendi\u011fini de\u011fi\u015ftirir. T\u00fcm aya\u011f\u0131n\u0131 yerde tut ve dizlerini ayaklar\u0131nla ayn\u0131 hizada tut. Hareketi yaln\u0131zca belini kavisle\u015ftirerek tamamlayabiliyorsan daha hafif bir damb\u0131l kullan veya v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla k\u00f6pr\u00fcye d\u00f6n.<\/p>\n<p>K\u00f6pr\u00fc s\u0131ras\u0131nda damb\u0131l\u0131 kald\u0131rabiliyor ancak yerle\u015ftirip \u00e7\u0131karmakta zorlan\u0131yorsan daha hafifini kullan. Ba\u015flang\u0131\u00e7 ve biti\u015f d\u00e2hil t\u00fcm egzersizi kontroll\u00fc bi\u00e7imde yapabilene kadar ek a\u011f\u0131rl\u0131k olmadan da \u00e7al\u0131\u015fabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Damb\u0131lla kal\u00e7a k\u00f6pr\u00fcs\u00fcn\u00fc do\u011frudan inceleyen bir ara\u015ft\u0131rma yok gibi g\u00f6r\u00fcn\u00fcyor. Halterle ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla yap\u0131lan k\u00f6pr\u00fc \u00e7al\u0131\u015fmalar\u0131, konuyla ili\u015fkili baz\u0131 bulgular sunuyor. Ancak bu \u00e7al\u0131\u015fmalar\u0131n kas geli\u015fimini de\u011fil, tek seanstaki kas aktivitesini veya k\u0131sa vadeli sprint performans\u0131n\u0131 \u00f6l\u00e7t\u00fc\u011f\u00fcn\u00fc unutmamak gerekir.<\/p>\n<p>Kal\u00e7a eklemini a\u00e7an v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri \u00fczerine 39 \u00e7al\u0131\u015fmay\u0131 inceleyen 2019 tarihli bir derleme, a\u011f\u0131rl\u0131ks\u0131z hareketler hakk\u0131nda fikir veriyor. K\u00f6pr\u00fclerin de bulundu\u011fu grupta kal\u00e7a kaslar\u0131n\u0131n aktivitesi ortalama olarak maksimumun yakla\u015f\u0131k %33&#8217;\u00fcyd\u00fc. En y\u00fcksek de\u011fer %54 ile tek bacak k\u00f6pr\u00fcs\u00fcnde g\u00f6r\u00fcld\u00fc. Derleme, ek a\u011f\u0131rl\u0131k kullan\u0131lan egzersizleri kapsam\u0131yordu. Ayr\u0131ca incelenen \u00e7al\u0131\u015fmalarda maksimum aktiviteyi \u00f6l\u00e7mek i\u00e7in farkl\u0131 y\u00f6ntemler kullan\u0131lm\u0131\u015ft\u0131.<span id='quelle-1-7867' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dambilla-kalca-koprusu\/#quelle-bottom-1-7867' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Bir \u00e7al\u0131\u015fmada 10 erkek <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=9917\">halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=7288\">halterle hip thrust<\/a> yapt\u0131. B\u00fcy\u00fck kal\u00e7a kas\u0131n\u0131n (gluteus maximus) \u00fcst ve alt b\u00f6l\u00fcmleri kal\u00e7a k\u00f6pr\u00fcs\u00fcnde daha aktifti. Kal\u00e7an\u0131n yan taraf\u0131ndaki kas\u0131n ortalama aktivitesi de k\u00f6pr\u00fcde daha y\u00fcksekti. Hip thrust ise \u00f6n uylu\u011fun d\u0131\u015f taraf\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131.<span id='quelle-2-7867' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dambilla-kalca-koprusu\/#quelle-bottom-2-7867' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>2025 tarihli bir \u00e7al\u0131\u015fmada, en az 2 y\u0131ll\u0131k kuvvet antrenman\u0131 deneyimi olan ergenlik \u00e7a\u011f\u0131ndaki 40 erkek futbolcu bir set kal\u00e7a k\u00f6pr\u00fcs\u00fc veya hip thrust yapt\u0131. Oyuncular bu setten \u00f6nce ve 7 dakika sonra sprint att\u0131; \u00fc\u00e7\u00fcnc\u00fc bir grup ise bu egzersizleri yapmadan sprint att\u0131. Her iki egzersiz de kat\u0131l\u0131mc\u0131lar\u0131n kendi \u00f6nceki sprintlerine k\u0131yasla sprint kuvveti ve g\u00fcc\u00fcnde orta b\u00fcy\u00fckl\u00fckte etki g\u00f6sterdi. Kontrol grubuna k\u0131yasla 30 m sprint s\u00fcrelerindeki etkiler k\u00fc\u00e7\u00fckt\u00fc. Bu 2 egzersiz aras\u0131nda yaln\u0131zca k\u00fc\u00e7\u00fck farklar vard\u0131.<span id='quelle-3-7867' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dambilla-kalca-koprusu\/#quelle-bottom-3-7867' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7871,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1638,1635],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":24710,"equipment":5036,"muscles":[5304,5270],"supporting-muscles":null,"training-type":null,"training-plans":[28699,28795],"alternative_exercises":[9917,7288,7557,8065,8087,7051]},"yoast_head":"<title>Damb\u0131lla kal\u00e7a k\u00f6pr\u00fcs\u00fc | Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla kal\u00e7a k\u00f6pr\u00fcs\u00fc: a\u011f\u0131rl\u0131\u011f\u0131 yerle\u015ftirip sabitle, 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