{"id":7976,"date":"2026-10-01T07:57:30","date_gmt":"2026-10-01T05:57:30","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7976"},"modified":"2026-10-01T07:57:30","modified_gmt":"2026-10-01T05:57:30","slug":"dambilla-svend-presi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-svend-presi\/","title":{"rendered":"Damb\u0131lla Svend presi"},"content":{"rendered":"

Damb\u0131lla Svend presinde iki elinle tuttu\u011fun tek bir a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6\u011fs\u00fcnden \u00f6ne do\u011fru itersin. Dirseklerin d\u00fczle\u015firken ellerinle i\u00e7e do\u011fru bask\u0131 uygulamay\u0131 s\u00fcrd\u00fcr\u00fcr, ard\u0131ndan damb\u0131l\u0131 v\u00fccuduna geri \u00e7ekersin. G\u00f6\u011f\u00fcs kaslar\u0131 elleri birbirine do\u011fru bast\u0131rmaya katk\u0131da bulunurken omuzlar a\u011f\u0131rl\u0131\u011f\u0131 yer \u00e7ekimine kar\u015f\u0131 yukar\u0131da tutar.<\/p>\n

Bu nedenle y\u00fck, yatarak yukar\u0131 itti\u011fin damb\u0131lla bench pressten<\/a> farkl\u0131 etki eder. Bantla g\u00f6\u011f\u00fcs presi<\/a>, \u00f6ne itme hareketine kar\u015f\u0131 diren\u00e7 sa\u011flar. Ayakta Svend presi i\u00e7in hafif bir damb\u0131l kullan ve \u00f6ne do\u011fru yapt\u0131\u011f\u0131n hareketi kontroll\u00fc tut.<\/p>\n

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

G\u00f6rseldeki gibi iki elinle sap\u0131 g\u00fcvenle kavrayarak bir damb\u0131l\u0131 dik tut. G\u00f6\u011fs\u00fcn\u00fcn merkezine yak\u0131n tut ve geriye yaslanmadan kol boyu uzakta ta\u015f\u0131yabilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7. Video anlat\u0131m\u0131ndaki gibi damb\u0131l\u0131 iki ucundan yatay olarak da tutabilirsin.<\/p>\n

Tutu\u015funu zay\u0131flatmadan ellerinle i\u00e7e do\u011fru bask\u0131 uygulamay\u0131 s\u00fcrd\u00fcr. Kollar\u0131n\u0131 yakla\u015f\u0131k g\u00f6\u011f\u00fcs y\u00fcksekli\u011finde \u00f6ne uzat ve belini \u00e7ukurla\u015ft\u0131rmadan g\u00f6vdeni dik tut. S\u0131rt\u0131n\u0131 kavislendirerek veya omuzlar\u0131n\u0131 kulaklar\u0131na do\u011fru kald\u0131rarak daha uza\u011fa uzanmak yerine k\u0131sa, kontroll\u00fc bir hareket mesafesi kullan.<\/p>\n

Damb\u0131l h\u00e2l\u00e2 sana yak\u0131nken tutu\u015funu kontrol et. Sapta, ellerin plaka kilidine veya ayar mekanizmas\u0131na de\u011fmeden damb\u0131l\u0131 g\u00fcvenle kavrayabilece\u011fin kadar alan olmal\u0131d\u0131r. \u015eekli tarif edilen tutu\u015fa izin vermiyorsa parmak u\u00e7lar\u0131nda dengelemek yerine ba\u015fka bir damb\u0131l se\u00e7. Ellerini i\u00e7e bast\u0131r\u0131rken bile parmaklar\u0131n\u0131 kapal\u0131 tut.<\/p>\n

A\u011f\u0131rl\u0131k geri gelirken \u00f6n kollar\u0131n\u0131 damb\u0131la do\u011fru y\u00f6nelmi\u015f tut ve dirseklerinin do\u011fal bi\u00e7imde b\u00fck\u00fclmesine izin ver. Dirseklerini hareketi g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131na (fly) d\u00f6n\u00fc\u015ft\u00fcrecek kadar d\u0131\u015fa a\u00e7ma ve a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6\u011f\u00fcs kemi\u011fine \u00e7ekmek yerine ba\u015flang\u0131\u00e7 pozisyonunda dur. Hareket boyunca d\u00fczenli nefes al. A\u011f\u0131rl\u0131\u011f\u0131 dengelemek i\u00e7in topuklar\u0131na do\u011fru sallanmadan \u00f6ndeki konumu k\u0131sa s\u00fcre tutabilmelisin.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Svend Press<\/div><\/div>
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