{"id":8022,"date":"2026-10-12T21:35:24","date_gmt":"2026-10-12T19:35:24","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8022"},"modified":"2026-10-12T21:35:24","modified_gmt":"2026-10-12T19:35:24","slug":"on-kol-durusu-pincha-mayurasana","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/on-kol-durusu-pincha-mayurasana\/","title":{"rendered":"\u00d6n kol duru\u015fu (Pincha Mayurasana)"},"content":{"rendered":"

\u00d6n kol duru\u015funda veya Pincha Mayurasana pozunda, \u00f6n kollar\u0131n\u0131n \u00fczerinde ba\u015f a\u015fa\u011f\u0131 dengede durursun. Avu\u00e7lar\u0131n ve \u00f6n kollar\u0131n yerde kal\u0131rken ba\u015f\u0131n yere temas etmez. Omuzlar\u0131n \u00fcst g\u00f6vdeni destekler; g\u00f6vde ve bacak kaslar\u0131n dengeyi korumak i\u00e7in \u00e7al\u0131\u015f\u0131r. Bu ileri d\u00fczey poz, \u00f6zellikle kontrols\u00fcz bir tekme savurmadan poza girmeyi ve pozdan \u00e7\u0131kmay\u0131 \u00f6\u011frenmek i\u00e7in pratik gerektirir.<\/p>\n

Plank<\/a>, ayaklar\u0131n yerdeyken \u00f6n kol deste\u011fini \u00e7al\u0131\u015fman\u0131 sa\u011flar. A\u015fa\u011f\u0131 bakan k\u00f6pek<\/a>, seni ellerin ve ayaklar\u0131n \u00fczerinde ters bir pozisyona al\u0131\u015ft\u0131r\u0131r. \u00d6nce bu pozisyonlar\u0131 \u00e7al\u0131\u015f, ard\u0131ndan tam \u00f6n kol duru\u015funu nitelikli bir e\u011fitmenle \u00f6\u011fren.<\/p>\n

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

Giri\u015f ve \u00e7\u0131k\u0131\u015f\u0131, \u00e7evrende a\u00e7\u0131k alan b\u0131rakarak nitelikli bir e\u011fitmenle \u00e7al\u0131\u015f. Sa\u011flam bir duvara ne kadar mesafede duraca\u011f\u0131n\u0131 e\u011fitmen belirlesin; duvar topuklar\u0131n\u0131 kar\u015f\u0131layabilir, ancak ona sert\u00e7e tekme atma. Avu\u00e7lar\u0131n yere d\u00fcz basarken \u00f6n kollar\u0131n\u0131 paralel ve yakla\u015f\u0131k omuz geni\u015fli\u011finde yerle\u015ftir.<\/p>\n

Ayak parmaklar\u0131n\u0131 k\u0131v\u0131r\u0131p yere daya ve kal\u00e7alar\u0131n\u0131 \u00f6n kol destekli ters V konumuna kald\u0131r. Kollar\u0131nla sa\u011flamca bast\u0131r, ba\u015f\u0131n\u0131 yerden uzak tut ve yaln\u0131zca omuzlar\u0131n seni sa\u011flam bi\u00e7imde ta\u015f\u0131d\u0131\u011f\u0131 s\u00fcrece ayaklar\u0131n\u0131 yakla\u015ft\u0131r. Bu haz\u0131rl\u0131k konumunu korumak zaten t\u00fcm dikkatini gerektiriyorsa \u015fimdilik yaln\u0131zca bu konumu \u00e7al\u0131\u015f. Haz\u0131r oldu\u011funda bir baca\u011f\u0131n\u0131 kald\u0131r ve pelvisini dirseklerinin \u00fczerine getirmek i\u00e7in di\u011fer aya\u011f\u0131nla k\u00fc\u00e7\u00fck, kontroll\u00fc bir iti\u015f yap. \u0130kinci baca\u011f\u0131n\u0131 ilkinin yan\u0131na getirirken karn\u0131n\u0131 s\u0131k\u0131 tut ve belini \u00e7ukurla\u015ft\u0131rmaktan ka\u00e7\u0131n.<\/p>\n

Belini a\u015f\u0131r\u0131 \u00e7ukurla\u015ft\u0131rmadan nefes almaya devam et ve bacaklar\u0131nla yukar\u0131 uzan. Dizlerini yere koymadan \u00f6nce bir aya\u011f\u0131n\u0131, ard\u0131ndan di\u011ferini yere indir. Omuzlar\u0131n v\u00fccudunu ta\u015f\u0131makta zorlanmaya ba\u015flamadan \u00f6nce hareketi bitir. Duvardan uzakta \u00e7al\u0131\u015fmadan \u00f6nce dengeni kaybetti\u011finde ne yapman gerekti\u011fini e\u011fitmeninden \u00f6\u011fren.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To Do A Forearm Stand - Pincha Mayurasana Tutorial & Exercises<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>