{"id":7932,"date":"2026-09-26T04:20:40","date_gmt":"2026-09-26T02:20:40","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7932"},"modified":"2026-09-26T04:20:40","modified_gmt":"2026-09-26T02:20:40","slug":"dambilla-itis-silkmesi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-itis-silkmesi\/","title":{"rendered":"Damb\u0131lla push jerk"},"content":{"rendered":"

Damb\u0131lla push jerk, h\u0131zl\u0131 bir bacak iti\u015fini ba\u015f \u00fcst\u00fcnde yakalamayla birle\u015ftirir. K\u0131sa bir mesafe al\u00e7al\u0131p bacaklar\u0131nla yukar\u0131 iti\u015f sa\u011flars\u0131n; ard\u0131ndan kollar\u0131n a\u011f\u0131rl\u0131klar\u0131 kar\u015f\u0131lamak \u00fczere d\u00fczle\u015firken dizlerini yeniden b\u00fckersin. Damb\u0131llar sabitlendi\u011finde iki a\u011f\u0131rl\u0131k da h\u00e2l\u00e2 ba\u015f \u00fcst\u00fcndeyken do\u011frulursun. Bacaklar a\u011f\u0131rl\u0131klar\u0131 yukar\u0131 iterken omuzlar ve trisepsler seni a\u011f\u0131rl\u0131klar\u0131n alt\u0131na iter ve onlar\u0131 ba\u015f \u00fcst\u00fcnde kilitler.<\/p>\n

Push presste<\/a> ilk iti\u015ften sonra presi bacaklar\u0131n d\u00fczken tamamlars\u0131n. Normal damb\u0131lla omuz presinde<\/a> ne bacak iti\u015fi ne de a\u011f\u0131rl\u0131\u011f\u0131 kar\u015f\u0131lamak i\u00e7in yap\u0131lan al\u00e7alma vard\u0131r. Squat jerkte<\/a> halteri derin bir squat pozisyonunda kar\u015f\u0131lars\u0131n. Burada anlat\u0131lan damb\u0131lla push jerkte ise a\u011f\u0131rl\u0131klar\u0131 \u00e7ok daha s\u0131\u011f bir pozisyonda kar\u015f\u0131lars\u0131n.<\/p>\n

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

Kontrol edebilece\u011fin iki damb\u0131l\u0131, avu\u00e7lar\u0131n i\u00e7e veya hafif\u00e7e \u00f6ne d\u00f6n\u00fck ve tutu\u015f sa\u011flam olacak \u015fekilde omuzlar\u0131na getir. Ayaklar\u0131n\u0131 kal\u00e7a ile omuz geni\u015fli\u011fi aras\u0131nda a\u00e7 ve \u00f6n kollar\u0131nla a\u011f\u0131rl\u0131klar\u0131 destekle. A\u011f\u0131r y\u00fck kullanmadan hareket s\u0131ras\u0131n\u0131 prova et: al\u00e7al, it, kar\u015f\u0131la, do\u011frul.<\/p>\n

Dik duru\u015funu koruyarak k\u0131sa bir al\u00e7alma yap, ard\u0131ndan kal\u00e7an\u0131 ve dizlerini h\u0131zla do\u011frult. A\u011f\u0131rl\u0131klar y\u00fckselirken kollar\u0131n\u0131 d\u00fczle\u015ftirip dizlerini yeniden b\u00fckerek kendini onlar\u0131n alt\u0131na it. Ayaklar\u0131n yere sa\u011flam basarken iki damb\u0131l\u0131 ba\u015f \u00fcst\u00fcnde dengeli bi\u00e7imde kar\u015f\u0131la. G\u00f6vdeni kontrol alt\u0131nda tut ve a\u011f\u0131rl\u0131klar\u0131 kollar\u0131nla ve omuzlar\u0131nla aktif olarak yukar\u0131da tut. Yaln\u0131zca iki taraf da dengelendi\u011finde do\u011frul. D\u00f6n\u00fc\u015f\u00fc yumu\u015fatmak i\u00e7in dizlerini hafif\u00e7e b\u00fckerek damb\u0131llar\u0131 omuzlar\u0131na indir. Sonraki tekrardan \u00f6nce yeniden dik dur. Dizlerini k\u0131sa bir mesafe ikinci kez b\u00fckmen, silkme hareketinin ay\u0131rt edici b\u00f6l\u00fcm\u00fcd\u00fcr.<\/p>\n

Bacaklar\u0131nla yapt\u0131\u011f\u0131n iti\u015f a\u011f\u0131rl\u0131klar\u0131 yukar\u0131 ta\u015f\u0131maya ba\u015flayana kadar damb\u0131llar\u0131 omuzlar\u0131nda destekle. Kollar\u0131nla \u00e7ok erken itmeye ba\u015flamak, bacaklar\u0131n tam olarak d\u00fczle\u015fmeden pres hareketine ge\u00e7mene neden olabilir. A\u011f\u0131rl\u0131k kullanmadan ellerini omuzlar\u0131nda tutarak zamanlama al\u0131\u015ft\u0131rmas\u0131 yap, ard\u0131ndan hafif damb\u0131llar kullan.<\/p>\n

A\u011f\u0131rl\u0131klar\u0131n alt\u0131na girmek i\u00e7in \u00f6ne s\u0131\u00e7ramadan dengeli bir duru\u015fa in. Do\u011frulduktan sonra her damb\u0131l\u0131 ayn\u0131 taraftaki omzuna yak\u0131n bir konuma indir. Ba\u015flang\u0131ca d\u00f6nmek i\u00e7in onlar\u0131 ba\u015f\u0131n\u0131n \u00e7evresinden d\u0131\u015fa do\u011fru savurma.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
The Dumbbell Push Jerk<\/div><\/div>
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