{"id":8065,"date":"2026-10-16T20:13:37","date_gmt":"2026-10-16T18:13:37","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8065"},"modified":"2026-10-17T21:26:32","modified_gmt":"2026-10-17T19:26:32","slug":"kalca-koprusunde-yerinde-adimlama","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kalca-koprusunde-yerinde-adimlama\/","title":{"rendered":"Kal\u00e7a k\u00f6pr\u00fcs\u00fcnde yerinde ad\u0131mlama"},"content":{"rendered":"<p>Kal\u00e7a k\u00f6pr\u00fcs\u00fcnde yerinde ad\u0131mlama yaparken kal\u00e7an\u0131 yukar\u0131da tutar, bir aya\u011f\u0131n\u0131 yerden kald\u0131r\u0131r, yeniden yere koyar ve taraf de\u011fi\u015ftirirsin. Yere basan baca\u011f\u0131n\u0131n kal\u00e7a ve arka uyluk kaslar\u0131 k\u00f6pr\u00fc pozisyonunu korumaya yard\u0131mc\u0131 olurken g\u00f6vde kaslar\u0131 pelvisin konumunu kontrol eder.<\/p>\n<p>Ad\u0131mlamadan \u00f6nce iki ayakl\u0131 k\u00f6pr\u00fcy\u00fc sabit tutmay\u0131 \u00f6\u011fren. Ad\u0131mlama s\u0131ras\u0131nda omuzlar\u0131n yerde kal\u0131r ve ama\u00e7 pelvisin her ad\u0131mda sallanmas\u0131n\u0131 \u00f6nlemektir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Dizlerin b\u00fck\u00fcl\u00fc, iki aya\u011f\u0131n yere tam bas\u0131l\u0131 ve kollar\u0131n yan\u0131nda olacak \u015fekilde s\u0131rt\u00fcst\u00fc yat. S\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 yerde tut ve kal\u00e7an\u0131 kald\u0131rarak k\u00f6pr\u00fc konumuna ge\u00e7. Bir aya\u011f\u0131n\u0131 kald\u0131rmadan \u00f6nce kar\u0131n kaslar\u0131n\u0131 s\u0131k ve kal\u00e7alar\u0131n\u0131 sabit tut.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131n\u0131 bir aya\u011f\u0131na aktar ve di\u011fer aya\u011f\u0131n\u0131, dizin b\u00fck\u00fcl\u00fc kalacak \u015fekilde yerden hafif\u00e7e kald\u0131r. \u00d6nce ayak parmaklar\u0131n h\u00e2l\u00e2 yere de\u011ferken kald\u0131raca\u011f\u0131n aya\u011f\u0131n \u00fczerindeki a\u011f\u0131rl\u0131\u011f\u0131 biraz azalt; pelvisin ayn\u0131 seviyede kal\u0131yorsa aya\u011f\u0131n\u0131 kald\u0131r. Kendini dengede hissetti\u011finde dizini g\u00f6rseldeki gibi daha yukar\u0131 kald\u0131rabilirsin; tamamen g\u00f6\u011fs\u00fcne \u00e7ekmen gerekmez.<\/p>\n<p>Aya\u011f\u0131n\u0131n tamam\u0131n\u0131 ilk yerine geri koy ve di\u011fer baca\u011f\u0131n\u0131 kald\u0131rmadan \u00f6nce k\u0131sa s\u00fcre iki ayaktan destek al. T\u00fcm hareket boyunca kal\u00e7alar\u0131n\u0131 yakla\u015f\u0131k ayn\u0131 y\u00fckseklikte tut. Bir aya\u011f\u0131n inerken di\u011ferini kald\u0131rmak yerine ayr\u0131, kontroll\u00fc ad\u0131mlar at.<\/p>\n<p>Kald\u0131r\u0131lan baca\u011f\u0131n\u0131 d\u00fczle\u015ftirme veya \u00e7ok uza\u011fa uzatma; bu, k\u00f6pr\u00fc konumunu korumay\u0131 zorla\u015ft\u0131r\u0131r. Pelvisin d\u00fc\u015f\u00fcyor veya d\u00f6n\u00fcyorsa aya\u011f\u0131n\u0131 daha az kald\u0131r. Kal\u00e7an\u0131 indirip iki aya\u011f\u0131n yerdeyken harekete yeniden de ba\u015flayabilirsin.<\/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%2FdVjj5RMCg4Y%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/dVjj5RMCg4Y\" \/><meta itemprop=\"duration\" content=\"PT28S\" \/><meta itemprop=\"uploadDate\" content=\"2021-06-30T01:31:58Z\" \/><meta itemprop=\"name\" content=\"Glute Bridge March\" \/><meta itemprop=\"description\" content=\"Start laying on your back. Push the palms into the ground as if you are smashing a bug. Raise your hips in the air by squeezing the glutes. Don&#039;t allow your low back to arch. You should feel as if your low back is relaxed the whole movement. March your legs without allowing your pelvis to drop.\"><div class=\"lyte-wrapper\" title=\"Glute Bridge March\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_dVjj5RMCg4Y\"><div id=\"lyte_dVjj5RMCg4Y\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdVjj5RMCg4Y%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Glute Bridge March<\/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\/dVjj5RMCg4Y\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdVjj5RMCg4Y%2F0.jpg\" alt=\"Glute Bridge March\" 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\">Dizlerin b\u00fck\u00fcl\u00fc, ayaklar\u0131n yere tam bas\u0131l\u0131 ve kollar\u0131n yanlarda olacak \u015fekilde s\u0131rt\u00fcst\u00fc yat.<\/p>\n<p class=\"num\">\u0130ki aya\u011f\u0131nla yere bast\u0131r\u0131p pelvisini kald\u0131rarak sabit bir k\u00f6pr\u00fc konumuna ge\u00e7.<\/p>\n<p class=\"num\">Kal\u00e7alar\u0131n\u0131 ayn\u0131 seviyede tut ve bir baca\u011f\u0131n\u0131, dizin b\u00fck\u00fcl\u00fc kalacak \u015fekilde aya\u011f\u0131n yerden kesilene kadar kald\u0131r.<\/p>\n<p class=\"num\">O aya\u011f\u0131n\u0131 nazik\u00e7e ilk konumuna geri yerle\u015ftir.<\/p>\n<p class=\"num\">K\u00f6pr\u00fc y\u00fcksekli\u011fini koruyarak di\u011fer aya\u011f\u0131n\u0131 kald\u0131r\u0131p yerine koy.<\/p>\n<p class=\"num\">Kontroll\u00fc bi\u00e7imde d\u00f6n\u00fc\u015f\u00fcml\u00fc devam et, ard\u0131ndan bitirmek i\u00e7in iki aya\u011f\u0131n\u0131 yere koyup kal\u00e7alar\u0131n\u0131 indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Her ad\u0131mda bir taraf\u0131n d\u00fc\u015fmesine izin vermek yerine pelvisini ayn\u0131 seviyede tut. Daha k\u00fc\u00e7\u00fck ayak kald\u0131r\u0131\u015flar\u0131yla ba\u015fla veya seti k\u0131salt.<\/p>\n<p>Y\u00fcksekli\u011fi yeniden kazanmak i\u00e7in geri getirdi\u011fin aya\u011f\u0131n\u0131 yere sert\u00e7e vurma. Taraf de\u011fi\u015ftirmeden \u00f6nce nazik\u00e7e yerle\u015ftir. Devam etmek i\u00e7in belini \u00e7ukurla\u015ft\u0131rman veya nefesini tutman gerekiyorsa durup iki ayakl\u0131 k\u00f6pr\u00fcy\u00fc yeniden kur.<\/p>\n<p>Kal\u00e7alar\u0131n\u0131 tekrar tekrar yukar\u0131 itmek i\u00e7in kollar\u0131n\u0131 kullanma. Hafif el deste\u011fi yararl\u0131d\u0131r; ancak her ad\u0131mda b\u00fcy\u00fck bir iti\u015fe ihtiya\u00e7 duymak, k\u00f6pr\u00fc y\u00fcksekli\u011finin veya bacak hareketinin fazla zor oldu\u011funu g\u00f6sterir. Daha fazla tekrar eklemeden \u00f6nce k\u00f6pr\u00fc pozisyonunda kal\u00e7an\u0131 daha al\u00e7akta tut veya bacaklar\u0131n\u0131 daha az kald\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Her ad\u0131mda k\u0131sa s\u00fcreli\u011fine tek bacak k\u00f6pr\u00fcs\u00fc konumuna ge\u00e7ersin. Ad\u0131mlaman\u0131n kendisi \u00fczerine bir \u00e7al\u0131\u015fma yok gibi g\u00f6r\u00fcn\u00fcyor. Ancak tek bacak k\u00f6pr\u00fcleri ve bir baca\u011f\u0131n kald\u0131r\u0131ld\u0131\u011f\u0131 k\u00f6pr\u00fcler \u00fczerine ara\u015ft\u0131rmalar, bir ayak yerden ayr\u0131ld\u0131\u011f\u0131nda nelerin de\u011fi\u015fti\u011fini g\u00f6steriyor. Bu \u00e7al\u0131\u015fmalar tek seanstaki kas aktivitesini \u00f6l\u00e7t\u00fc; kas\u0131n ne kadar b\u00fcy\u00fcd\u00fc\u011f\u00fcn\u00fc de\u011fil, ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6steriyorlar.<\/p>\n<p>Sa\u011fl\u0131kl\u0131 20 yeti\u015fkinle yap\u0131lan 2013 tarihli bir \u00e7al\u0131\u015fma, kal\u00e7a kaslar\u0131n\u0131n aktivitesini kal\u00e7an\u0131n \u00f6n taraf\u0131ndaki k\u00fc\u00e7\u00fck bir kas\u0131n (tensor fasciae latae) aktivitesiyle kar\u015f\u0131la\u015ft\u0131rd\u0131. \u00c7ift ve tek bacak k\u00f6pr\u00fclerinde, kal\u00e7an\u0131n yan taraf\u0131ndaki kas ile b\u00fcy\u00fck kal\u00e7a kas\u0131n\u0131n \u00fcst b\u00f6l\u00fcm\u00fc bu kastan anlaml\u0131 bi\u00e7imde daha aktifti. Tek bacak k\u00f6pr\u00fcs\u00fc, kal\u00e7a kaslar\u0131n\u0131 bu kasa g\u00f6re daha fazla \u00e7al\u0131\u015ft\u0131rma a\u00e7\u0131s\u0131ndan 11 egzersiz aras\u0131nda \u00fc\u00e7\u00fcnc\u00fc s\u0131radayd\u0131.<span id='quelle-1-8065' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kalca-koprusunde-yerinde-adimlama\/#quelle-bottom-1-8065' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>18\u201330 ya\u015f aral\u0131\u011f\u0131ndaki sa\u011fl\u0131kl\u0131 28 yeti\u015fkinde, destek baca\u011f\u0131n\u0131n dizi 90 derece b\u00fck\u00fcl\u00fcyken yap\u0131lan tek bacak k\u00f6pr\u00fcs\u00fc, b\u00fcy\u00fck kal\u00e7a kas\u0131n\u0131 ve kal\u00e7an\u0131n yan taraf\u0131ndaki kas\u0131 yo\u011fun bi\u00e7imde \u00e7al\u0131\u015ft\u0131rd\u0131. Arka uyluk kaslar\u0131 ise daha da fazla \u00e7al\u0131\u015ft\u0131. Diz daha fazla, 135 dereceye kadar b\u00fck\u00fcld\u00fc\u011f\u00fcnde arka uyluk aktivitesi maksimumun %75&#8217;inden %23&#8217;\u00fcne d\u00fc\u015ft\u00fc; kal\u00e7a kaslar\u0131n\u0131n aktivitesi benzer kald\u0131. Ara\u015ft\u0131rmac\u0131lar bunu, standart konumun arka uyluk kramplar\u0131yla ili\u015fkilendirilmi\u015f olmas\u0131 nedeniyle test etti.<span id='quelle-2-8065' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kalca-koprusunde-yerinde-adimlama\/#quelle-bottom-2-8065' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 29 g\u00f6n\u00fcll\u00fcyle yap\u0131lan 2012 tarihli bir \u00e7al\u0131\u015fmada, s\u0131rt\u00fcst\u00fc, y\u00fcz\u00fcst\u00fc ve yan k\u00f6pr\u00fclerde g\u00f6vde kaslar\u0131n\u0131n aktivitesi \u00f6l\u00e7\u00fcld\u00fc. Standart \u00e7ift ayakl\u0131 s\u0131rt\u00fcst\u00fc k\u00f6pr\u00fcde en aktif g\u00f6vde kaslar\u0131, maksimumlar\u0131n\u0131n yakla\u015f\u0131k %17&#8217;sine ula\u015fan bel kaslar\u0131yd\u0131. Bir baca\u011f\u0131 kald\u0131rmak, \u00f6zellikle belin yanlar\u0131ndaki obliklerde olmak \u00fczere g\u00f6vde kaslar\u0131n\u0131n aktivitesini art\u0131rd\u0131; \u00e7\u00fcnk\u00fc bu durumda g\u00f6vdenin d\u00f6nmeye kar\u015f\u0131 koymas\u0131 gerekir.<span id='quelle-3-8065' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kalca-koprusunde-yerinde-adimlama\/#quelle-bottom-3-8065' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":8071,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1638,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":24710,"equipment":5020,"muscles":[5304,5270],"supporting-muscles":null,"training-type":null,"training-plans":[28699],"alternative_exercises":[7867,9917,7288]},"yoast_head":"<title>Kal\u00e7a k\u00f6pr\u00fcs\u00fcnde yerinde 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