{"id":8042,"date":"2026-10-12T21:35:33","date_gmt":"2026-10-12T19:35:33","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8042"},"modified":"2026-10-12T21:35:33","modified_gmt":"2026-10-12T19:35:33","slug":"kurbaga-yarim-mekigi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kurbaga-yarim-mekigi\/","title":{"rendered":"Kurba\u011fa yar\u0131m meki\u011fi"},"content":{"rendered":"

Kurba\u011fa yar\u0131m meki\u011fi, klasik bir yar\u0131m meki\u011fi bacaklar\u0131 g\u00f6vdeye \u00e7ekmeyle birle\u015ftirir. Baz\u0131 kaynaklar ayn\u0131 ad\u0131, ayaklar\u0131n yerde kald\u0131\u011f\u0131 kelebek yar\u0131m meki\u011fi i\u00e7in de kullan\u0131r. Burada bacaklar\u0131n da hareket etti\u011fi versiyon anlat\u0131l\u0131r. Ayak tabanlar\u0131 yaln\u0131zca hafif\u00e7e birbirine de\u011fer ve b\u00fck\u00fcl\u00fc dizler d\u0131\u015fa a\u00e7\u0131l\u0131r; hareket ad\u0131n\u0131 bu konumdan al\u0131r. K\u00fcrek kemiklerini yerden kald\u0131r\u0131rken b\u00fck\u00fcl\u00fc bacaklar\u0131n\u0131 g\u00f6vdene yakla\u015ft\u0131r\u0131r ve pelvisinin hafif\u00e7e g\u00f6vdene do\u011fru d\u00f6nmesine izin verirsin. Kar\u0131n kaslar\u0131 b\u00fck\u00fc\u015f\u00fc kontrol ederken kal\u00e7ay\u0131 b\u00fcken kaslar uyluklar\u0131 hareket ettirir.<\/p>\n

Normal yar\u0131m mekikte<\/a> ayaklar yere bas\u0131l\u0131 kal\u0131r. Ters yar\u0131m mekik<\/a> pelvisi ve bacaklar\u0131 hareket ettirmeye odaklan\u0131r. Bacak a\u00e7mal\u0131 \u00e7ak\u0131 mekik<\/a> de \u00fcst ve alt g\u00f6vdeyi bir araya getirir, ancak bu harekette bacaklar\u0131n\u0131 daha d\u00fcz ve a\u00e7\u0131k tutars\u0131n.<\/p>\n

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

Mata s\u0131rt\u00fcst\u00fc yat ve ba\u015f\u0131n\u0131n arkas\u0131n\u0131 iki elinle hafif\u00e7e destekle. Dizlerini b\u00fck, ayak tabanlar\u0131n\u0131 birle\u015ftir ve dizlerin rahat bir a\u00e7\u0131yla a\u00e7\u0131lmas\u0131na izin ver. Ama\u00e7 dizlerini olabildi\u011fince a\u00e7arak esnemek de\u011fil, kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmakt\u0131r.<\/p>\n

Ayaklar\u0131n\u0131 yerden kald\u0131r. S\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 yuvarlayarak k\u00fcrek kemiklerini yerden kald\u0131r\u0131rken dizlerini g\u00f6vdene \u00e7ek ve nefes ver. Dizlerin yakla\u015f\u0131rken pelvisin mattan hafif\u00e7e k\u0131vr\u0131larak kalkabilir. Dirseklerini a\u00e7\u0131k tut ve ba\u015f\u0131n\u0131 \u00f6ne \u00e7ekmeden hafif\u00e7e destekle. Dizlerinle dirseklerinin bulu\u015fmas\u0131 gerekmez.<\/p>\n

Dizlerin b\u00fck\u00fcl\u00fc ve ayak tabanlar\u0131n biti\u015fik kal\u0131rken s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 indir ve bacaklar\u0131n\u0131 g\u00f6vdenden uzakla\u015ft\u0131r. Ayaklar\u0131n\u0131 yukar\u0131da tutmak i\u00e7in belini \u00e7ukurla\u015ft\u0131rman gerekecek noktaya gelmeden dur. Yeniden haz\u0131rlanmak i\u00e7in tekrarlar aras\u0131nda ayaklar\u0131n\u0131 yere de\u011fdirebilirsin. Hareketi kontroll\u00fc bi\u00e7imde tekrarla, ard\u0131ndan bitirdi\u011finde bacaklar\u0131n\u0131 ve ba\u015f\u0131n\u0131 mata yerle\u015ftir.<\/p>\n

Bacaklar\u0131n hareket ederken ayak tabanlar\u0131n aras\u0131ndaki hafif temas\u0131 koru; onlar\u0131 olabildi\u011fince kuvvetle birbirine bast\u0131rmak b\u00fck\u00fc\u015f\u00fcn bir par\u00e7as\u0131 de\u011fildir. Ba\u015flamadan \u00f6nce ba\u015f\u0131n matta dururken b\u00fck\u00fcl\u00fc bacaklar\u0131n\u0131 i\u00e7eri \u00e7ekmeyi dene. Ard\u0131ndan omuzlar\u0131n\u0131 kald\u0131rmay\u0131 da ekleyerek iki hareketi ayn\u0131 anda yap. Geri d\u00f6n\u00fc\u015fte ayaklar\u0131n\u0131 daha uza\u011fa uzatmadan \u00f6nce pelvisinin mata yerle\u015fmesine izin ver.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to Do Frog Crunches<\/div><\/div>
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