{"id":8087,"date":"2026-10-16T20:14:50","date_gmt":"2026-10-16T18:14:50","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8087"},"modified":"2026-10-16T20:14:50","modified_gmt":"2026-10-16T18:14:50","slug":"topuk-uzerinde-kalca-koprusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/topuk-uzerinde-kalca-koprusu\/","title":{"rendered":"Topuk \u00fczerinde kal\u00e7a k\u00f6pr\u00fcs\u00fc"},"content":{"rendered":"

Topuk \u00fczerinde kal\u00e7a k\u00f6pr\u00fcs\u00fcnde, ayak parmaklar\u0131n yukar\u0131 bakarken topuklar\u0131n yerde kal\u0131r. Dizlerin b\u00fck\u00fcl\u00fcyken kal\u00e7an\u0131 kald\u0131rarak kal\u00e7a ve arka uyluk kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. Topuklar\u0131n do\u011frudan yere basar; alt\u0131nda sehpa veya y\u00fckseltilmi\u015f platform yoktur.<\/p>\n

Parmaklar\u0131n\u0131 yukar\u0131da tutmak dikkatini kal\u00e7a hareketinden uzakla\u015ft\u0131r\u0131yorsa ayaklar\u0131n yere d\u00fcz bast\u0131\u011f\u0131 normal k\u00f6pr\u00fc varyasyonunu kullanabilirsin. Kal\u00e7a k\u00f6pr\u00fcs\u00fcnde yerinde ad\u0131mlamada<\/a> ise ayaklar\u0131n\u0131 s\u0131rayla kald\u0131rd\u0131\u011f\u0131n i\u00e7in destek de\u011fi\u015fir. Burada iki topuk da t\u00fcm tekrar boyunca yerde kal\u0131r.<\/p>\n

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

S\u0131rt\u00fcst\u00fc yat ve topuklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde yerle\u015ftir. Topuklar\u0131n\u0131 ileri kayd\u0131rmadan ayaklar\u0131n\u0131n \u00f6n k\u0131s\u0131mlar\u0131n\u0131 yava\u015f\u00e7a kaval kemiklerine do\u011fru kald\u0131r. Topuklar\u0131nla kal\u00e7an aras\u0131ndaki mesafeyi, dizlerin b\u00fck\u00fcl\u00fc ve sabit kal\u0131rken kal\u00e7an\u0131 rahat\u00e7a kald\u0131rabilece\u011fin \u015fekilde ayarla.<\/p>\n

G\u00f6vde kaslar\u0131n\u0131 s\u0131k ve topuklar\u0131nla yere bast\u0131r. Ba\u015f\u0131n ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 yerde destekli kal\u0131rken omuzlar\u0131n, kal\u00e7an ve dizlerin yakla\u015f\u0131k d\u00fcz bir \u00e7izgi olu\u015fturana kadar kal\u00e7an\u0131 kald\u0131r. K\u0131sa bir s\u00fcre bu konumda kal, ard\u0131ndan yava\u015f\u00e7a indir. Ayak parmaklar\u0131n\u0131n rahat\u00e7a yukar\u0131da kalmas\u0131 yeterli; ayak bile\u011fini daha fazla zorlama ve kal\u00e7an\u0131 daha y\u00fckse\u011fe kald\u0131rmak i\u00e7in belini \u00e7ukurla\u015ft\u0131rma.<\/p>\n

Y\u00fckselirken bacaklar\u0131n\u0131 kademeli olarak d\u00fczle\u015ftirmek yerine dizlerini b\u00fck\u00fcl\u00fc tut. Topuklar\u0131n\u0131 daha uza\u011fa ta\u015f\u0131mak diz a\u00e7\u0131s\u0131n\u0131 ve hareketin kald\u0131ra\u00e7 etkisini de\u011fi\u015ftirir. \u0130lk topuk konumunu matta i\u015faretlersen topuklar\u0131n\u0131n k\u00fc\u00e7\u00fck kaymalar\u0131n\u0131 daha kolay fark edebilirsin.<\/p>\n

Ayaklar\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 yaln\u0131zca yerden kesilecek kadar kald\u0131r ve ayak parmaklar\u0131n\u0131 gev\u015fek tut. Topuklar\u0131n\u0131n alt\u0131nda ince ama sa\u011flam bir y\u00fczey olmas\u0131 i\u015fe yarar; kal\u0131n bir yast\u0131k sallanabilir veya topuklar\u0131n farkl\u0131 derinliklerde g\u00f6m\u00fclmesine neden olabilir. \u00c7orapla \u00e7al\u0131\u015f\u0131yorsan topuklar\u0131n\u0131n kaymad\u0131\u011f\u0131ndan emin ol. Kollar\u0131n\u0131 yanlarda gev\u015fek tut ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131 iki topu\u011funa ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na da\u011f\u0131t.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Glute Bridge: Heels<\/div><\/div>
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