{"id":8005,"date":"2026-09-26T04:21:03","date_gmt":"2026-09-26T02:21:03","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8005"},"modified":"2026-09-26T04:21:03","modified_gmt":"2026-09-26T02:21:03","slug":"yerde-t-kaldirisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/yerde-t-kaldirisi\/","title":{"rendered":"Yerde T kald\u0131r\u0131\u015f\u0131"},"content":{"rendered":"<p>Burada g\u00f6sterilen yerde T kald\u0131r\u0131\u015f\u0131, bir S\u00fcpermen varyasyonudur. Kollar\u0131n yanlara uzat\u0131lm\u0131\u015f \u015fekilde y\u00fcz\u00fcst\u00fc yatar, ard\u0131ndan g\u00f6\u011fs\u00fcn\u00fc ve bacaklar\u0131n\u0131 birlikte hafif\u00e7e kald\u0131r\u0131rs\u0131n. S\u0131rt\u0131 do\u011frultan kaslar ve kal\u00e7a kaslar\u0131 v\u00fccudu kald\u0131rmaya yard\u0131mc\u0131 olurken \u00fcst s\u0131rt ve arka omuz kaslar\u0131 kollar\u0131 T konumunda tutar.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9379\">Yatarak s\u0131rt a\u00e7\u0131\u015f\u0131<\/a>, ayn\u0131 temel y\u00fcz\u00fcst\u00fc yat\u0131\u015f pozisyonunda, farkl\u0131 bir kol yerle\u015fimiyle yap\u0131l\u0131r. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9332\">Ters a\u00e7\u0131\u015fta<\/a> ise daha do\u011frudan kollar\u0131n\u0131 omuzlar\u0131ndan hareket ettirmeye odaklan\u0131rs\u0131n. Burada g\u00f6sterilen yerde T kald\u0131r\u0131\u015f\u0131nda kollar\u0131n yan\u0131 s\u0131ra g\u00f6\u011fs\u00fcn\u00fc ve bacaklar\u0131n\u0131 da kald\u0131r\u0131rs\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>\u00dczeri yumu\u015fak, ancak v\u00fccudunu sa\u011flam bi\u00e7imde destekleyen bir y\u00fczeye y\u00fcz\u00fcst\u00fc yat. T olu\u015fturmak i\u00e7in kollar\u0131n\u0131 yakla\u015f\u0131k omuz seviyesinde yanlara uzat. Dizlerin mata bakarken bacaklar\u0131n\u0131 d\u00fcz ve yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde tut. Boynunun g\u00f6vdenle ayn\u0131 hizada kalmas\u0131 i\u00e7in a\u015fa\u011f\u0131 bak.<\/p>\n<p>G\u00f6\u011fs\u00fcn\u00fc, kollar\u0131n\u0131 ve bacaklar\u0131n\u0131 birlikte ak\u0131c\u0131 bi\u00e7imde kald\u0131r. Karn\u0131n ve pelvisin matta kal\u0131r, ellerinle iti\u015f yapmazs\u0131n. K\u00fc\u00e7\u00fck bir kald\u0131r\u0131\u015f yeterlidir.<\/p>\n<p>Hareket boyunca kollar\u0131n\u0131 yanlara a\u00e7\u0131k tut. Omuzlar\u0131n\u0131 veya ellerini rahats\u0131z edici bir konuma \u00e7evirmeden kollar\u0131n\u0131 hafif\u00e7e yanlara uzat. Ayaklar\u0131n\u0131 yukar\u0131 getirmek i\u00e7in dizlerini b\u00fckmek yerine bacaklar\u0131n\u0131 d\u00fcz tutarak kal\u00e7a eklemlerinden kald\u0131r.<\/p>\n<p>Nefes almaya devam ederek k\u0131sa s\u00fcre tut, ard\u0131ndan \u00fcst g\u00f6vdeni, kollar\u0131n\u0131 ve bacaklar\u0131n\u0131 yava\u015f\u00e7a indir. Tekrarlamadan \u00f6nce mata yerle\u015fmelerine izin ver. \u00dcst g\u00f6vdeni ve bacaklar\u0131n\u0131 birlikte kald\u0131rmakta zorlan\u0131yorsan bir b\u00f6l\u00fcm yerde kal\u0131rken di\u011ferini kald\u0131rma al\u0131\u015ft\u0131rmas\u0131 yap.<\/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%2FBDXEUdPlLRQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/BDXEUdPlLRQ\" \/><meta itemprop=\"duration\" content=\"PT14S\" \/><meta itemprop=\"uploadDate\" content=\"2019-07-02T15:43:24Z\" \/><meta itemprop=\"name\" content=\"Onnit Tutorials | Bodyweight Superman T-Raise Exercise\" \/><meta itemprop=\"description\" content=\"If you want to know how to incorporate the Bodyweight Superman T-Raise Exercise into your workout check out the following article for more information: https:\/\/www.onnit.com\/academy\/the-best-shoulder-exercises-and-workouts-for-women Step 1. Lie on the floor face down and extend your arms out 90 degrees to your sides. Step 2. Raise your torso off the floor while simultaneously lifting your legs. Hold for a moment, and then return to the floor. If you want to know how to incorporate the Bodyweight Superman T-Raise Exercise into your workout check out the following article for more information: https:\/\/www.onnit.com\/academy\/the-best-shoulder-exercises-and-workouts-for-women ========================================\u00ad===== | Total Human Optimization | \u25ba Onnit Foods: http:\/\/bit.ly\/2M4EoiV \u25ba Onnit Training Equipment: http:\/\/bit.ly\/2mYwkFe \u25ba Onnit Apparel: http:\/\/bit.ly\/2OuODPa \u25ba Onnit Academy: http:\/\/bit.ly\/2mWqFQf ========================================\u00ad===== | Connect with Onnit | \u25ba Facebook: http:\/\/bit.ly\/2AlepCz \u25ba Instagram: http:\/\/bit.ly\/2AaBcR9 \u25ba Twitter: http:\/\/bit.ly\/2AaB5Fd \u25ba Pinterest: http:\/\/bit.ly\/2A92xTM \u25ba Google+: http:\/\/bit.ly\/2Ac8Ypa Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.\"><div class=\"lyte-wrapper\" title=\"Onnit Tutorials | Bodyweight Superman T-Raise Exercise\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_BDXEUdPlLRQ\"><div id=\"lyte_BDXEUdPlLRQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBDXEUdPlLRQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Onnit Tutorials | Bodyweight Superman T-Raise Exercise<\/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\/BDXEUdPlLRQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBDXEUdPlLRQ%2F0.jpg\" alt=\"Onnit Tutorials | Bodyweight Superman T-Raise Exercise\" 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\">Bacaklar\u0131n uzat\u0131lm\u0131\u015f ve kollar\u0131n T \u015feklinde yanlara a\u00e7\u0131k olarak mata y\u00fcz\u00fcst\u00fc yat.<\/p>\n<p class=\"num\">Bak\u0131\u015f\u0131n\u0131 yere do\u011fru ve boynunu g\u00f6vdenle ayn\u0131 hizada tut.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 aniden savurmadan g\u00f6\u011fs\u00fcn\u00fc, kollar\u0131n\u0131 ve bacaklar\u0131n\u0131 yerden k\u00fc\u00e7\u00fck bir mesafe kald\u0131r.<\/p>\n<p class=\"num\">Pelvisin yerde desteklenirken d\u00fczenli nefes alarak bu konumu k\u0131sa s\u00fcre koru.<\/p>\n<p class=\"num\">\u00dcst g\u00f6vdeni, kollar\u0131n\u0131 ve bacaklar\u0131n\u0131 kontroll\u00fc bi\u00e7imde indir. Ayn\u0131 k\u00fc\u00e7\u00fck kald\u0131r\u0131\u015f\u0131 tekrarlamadan \u00f6nce matta durakla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00c7eneni kald\u0131r\u0131p ileriye bakmak, g\u00f6vdeni kald\u0131rmana yard\u0131mc\u0131 olmak yerine boynunu daha fazla geriye b\u00fcker. Bak\u0131\u015f\u0131n\u0131 a\u015fa\u011f\u0131da tut ve ba\u015f\u0131n\u0131n g\u00f6\u011fs\u00fcnle birlikte hareket etmesine izin ver.<\/p>\n<p>Olabildi\u011fince y\u00fckse\u011fe \u00e7\u0131kmak i\u00e7in s\u0131rt\u0131n\u0131 a\u015f\u0131r\u0131 kavislendirme veya belinden yaylanma. Rahat\u00e7a duram\u0131yorsan kald\u0131r\u0131\u015f\u0131 k\u00fc\u00e7\u00fclt ve daha ak\u0131c\u0131 yap. T \u015feklinde a\u00e7t\u0131\u011f\u0131n kollar\u0131n yanlarda kalmal\u0131d\u0131r; harekete h\u0131z kazand\u0131rmak i\u00e7in kollar\u0131n\u0131 arkaya savurma.<\/p>\n<p>G\u00f6\u011fs\u00fcnden uyluklar\u0131na do\u011fru sallanmak, g\u00f6\u011fs\u00fcnle bacaklar\u0131n\u0131n birlikte y\u00fckselmesini engeller. Sabit bir konumdan yeniden ba\u015fla ve g\u00f6\u011fs\u00fcnle bacaklar\u0131n\u0131 birlikte ak\u0131c\u0131 bi\u00e7imde kald\u0131r. Pozisyonu tutarken bak\u0131\u015f\u0131n\u0131 a\u015fa\u011f\u0131da tut. Ayaklar\u0131na bakmak i\u00e7in ba\u015f\u0131n\u0131 yana \u00e7evirme.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Yerde T kald\u0131r\u0131\u015f\u0131n\u0131 \u00f6zel olarak inceleyen ara\u015ft\u0131rmalar s\u0131n\u0131rl\u0131d\u0131r. Ara\u015ft\u0131rmac\u0131lar, ayn\u0131 g\u00f6\u011f\u00fcs ve bacak kald\u0131r\u0131\u015f\u0131n\u0131 i\u00e7eren S\u00fcpermen hareketini ve y\u00fcz\u00fcst\u00fc yatarken kollar\u0131 T \u015feklinde kald\u0131rmay\u0131 \u00f6l\u00e7m\u00fc\u015ft\u00fcr. Bu \u00e7al\u0131\u015fmalar tek seanstaki kas aktivitesini g\u00f6sterir; kas\u0131n ne kadar b\u00fcy\u00fcd\u00fc\u011f\u00fcn\u00fc de\u011fil, ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 a\u00e7\u0131klar.<\/p>\n<p>Bir \u00e7al\u0131\u015fmada, sa\u011fl\u0131kl\u0131 10 erkek S\u00fcpermen ve s\u0131rt\u0131 sabit tutmaya y\u00f6nelik di\u011fer 3 egzersizi, kademeli 5 zorluk d\u00fczeyinde yapt\u0131. Zorluk artt\u0131k\u00e7a g\u00f6vde kaslar\u0131n\u0131n aktivitesi genel olarak y\u00fckseldi. S\u00fcpermen hareketinde konumu daha uzun s\u00fcre korumak, bel kaslar\u0131n\u0131n (multifidus ve erector spinae) ve rectus abdominis kas\u0131n\u0131n toplam aktivitesini art\u0131rd\u0131.<span id='quelle-1-8005' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yerde-t-kaldirisi\/#quelle-bottom-1-8005' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 45 ki\u015fide, y\u00fcz\u00fcst\u00fc yat\u0131p kolu d\u0131\u015fa d\u00f6nd\u00fcrerek yana kald\u0131rmak, test edilen 12 egzersiz aras\u0131nda trapez kas\u0131ndaki aktivite da\u011f\u0131l\u0131m\u0131 a\u00e7\u0131s\u0131ndan uygun bulunan 4 egzersizden 1&#8217;iydi. K\u00fcrek kemiklerini geriye ve a\u015fa\u011f\u0131ya \u00e7eken orta veya alt trapezin aktivitesi, omuzlar\u0131 yukar\u0131 kald\u0131ran \u00fcst b\u00f6l\u00fcme g\u00f6re nispeten y\u00fcksekti.<span id='quelle-2-8005' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yerde-t-kaldirisi\/#quelle-bottom-2-8005' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 30 ki\u015fiyle yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada, 10 egzersizden 2&#8217;si orta trapezde en y\u00fcksek aktiviteyi olu\u015fturdu: kol d\u0131\u015fa d\u00f6nd\u00fcr\u00fclerek yap\u0131lan T \u015feklinde kol kald\u0131r\u0131\u015f\u0131 ve y\u00fcz\u00fcst\u00fc yatarken kolun ba\u015f \u00fcst\u00fc y\u00f6n\u00fcnde kald\u0131r\u0131lmas\u0131.<span id='quelle-3-8005' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yerde-t-kaldirisi\/#quelle-bottom-3-8005' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Bel kaslar\u0131n\u0131n aktivitesi, 21\u201335 ya\u015f aral\u0131\u011f\u0131nda, her biri yakla\u015f\u0131k 30 yeti\u015fkinden olu\u015fan 3 grupta da \u00f6l\u00e7\u00fcld\u00fc. Kollar\u0131n ve bacaklar\u0131n kald\u0131r\u0131ld\u0131\u011f\u0131 tam S\u00fcpermen, bu kaslar\u0131 maksimum aktivitelerinin yakla\u015f\u0131k %77\u201382&#8217;sinde \u00e7al\u0131\u015ft\u0131ran 3 egzersizden 1&#8217;iydi. Y\u00fcz\u00fcst\u00fc yat\u0131\u015ftan s\u0131rt\u0131 a\u00e7arak v\u00fccudu d\u00fcz bir hizaya getirmek de bunlardan biriydi. Y\u00fcz\u00fcst\u00fc veya d\u00f6rt ayak \u00fczerinde yap\u0131lan kol ve bacak kald\u0131r\u0131\u015flar\u0131nda aktivite %50&#8217;nin alt\u0131nda kald\u0131.<span id='quelle-4-8005' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yerde-t-kaldirisi\/#quelle-bottom-4-8005' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":8012,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1637,1636,1642],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24743,"equipment":5020,"muscles":[5284,5304,5300,5288],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9376,9350,9352,9373]},"yoast_head":"<title>Yerde T kald\u0131r\u0131\u015f\u0131 | Training.fit<\/title>\n<meta name=\"description\" content=\"Yerde T kald\u0131r\u0131\u015f\u0131: 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