{"id":8099,"date":"2026-10-13T00:50:03","date_gmt":"2026-10-12T22:50:03","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8099"},"modified":"2026-10-13T00:50:03","modified_gmt":"2026-10-12T22:50:03","slug":"diz-cekerek-ip-atlama","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/diz-cekerek-ip-atlama\/","title":{"rendered":"Diz \u00e7ekerek ip atlama"},"content":{"rendered":"

Diz \u00e7ekerek ip atlama, temel ip atlama<\/a> rahat gelmeye ba\u015flad\u0131\u011f\u0131nda koordinasyonunu ayr\u0131ca zorlayan bir \u00e7e\u015fittir. \u0130p destek aya\u011f\u0131n\u0131n alt\u0131ndan ge\u00e7erken di\u011fer dizini kald\u0131r\u0131rs\u0131n. Kal\u00e7ay\u0131 b\u00fcken kaslar uylu\u011fu kald\u0131r\u0131rken bald\u0131r ve uyluk kaslar\u0131 tekrarlanan iti\u015f ve ini\u015fleri kontrol eder. Kollar\u0131n ipi yine v\u00fccudunun yan\u0131nda k\u00fc\u00e7\u00fck hareketlerle \u00e7evirir.<\/p>\n

Bu hareket yerinde y\u00fcksek diz ko\u015fusuna<\/a> benzer; fark\u0131, her ad\u0131m\u0131 bir ip d\u00f6n\u00fc\u015f\u00fcyle e\u015fle\u015ftirmen gerekmesidir. Daha basit bir ritimde diz kald\u0131r\u0131\u015flar\u0131n\u0131n aras\u0131na temel bir iki ayak s\u0131\u00e7ramas\u0131 eklenir. Kesintisiz d\u00f6n\u00fc\u015f\u00fcml\u00fc diz kald\u0131r\u0131\u015flar\u0131n\u0131 denemeden \u00f6nce bu ritmi \u00e7al\u0131\u015fabilirsin.<\/p>\n

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

\u00d6nce boyuna uygun bir iple temel iki ayak s\u0131\u00e7ramas\u0131n\u0131 ve d\u00f6n\u00fc\u015f\u00fcml\u00fc ayak ad\u0131mlar\u0131n\u0131 \u00e7al\u0131\u015f. Ellerini kal\u00e7alar\u0131n\u0131n yan\u0131nda, dirseklerini zorlamadan v\u00fccuduna yak\u0131n ve omuzlar\u0131n\u0131 gev\u015fek tut. Dizlerini kald\u0131rmak ve ipi tam bir tur \u00e7evirmek i\u00e7in yeterli bo\u015f alan b\u0131rak.<\/p>\n

\u0130ki ayakla temel bir s\u0131\u00e7ramayla ba\u015fla, ard\u0131ndan sonraki d\u00f6n\u00fc\u015fte sa\u011f dizini kald\u0131r\u0131p sol aya\u011f\u0131na in. Sonra ba\u015fka bir temel iki ayak s\u0131\u00e7ramas\u0131 yap; ard\u0131ndan sol dizini kald\u0131r\u0131p sa\u011f aya\u011f\u0131na in. Bu ritme al\u0131\u015ft\u0131\u011f\u0131nda temel s\u0131\u00e7ramalar\u0131 \u00e7\u0131kar\u0131p art arda gelen her ip d\u00f6n\u00fc\u015f\u00fcnde di\u011fer dizini kald\u0131rabilirsin. Dizlerini, geriye yaslanmadan ula\u015fabildi\u011fin \u00f6l\u00e7\u00fcde kal\u00e7a y\u00fcksekli\u011fine do\u011fru kald\u0131r. \u0130pi ge\u00e7irmek i\u00e7in destek aya\u011f\u0131nla hafif\u00e7e s\u0131\u00e7ra; dizini y\u00fckse\u011fe kald\u0131rmak i\u00e7in t\u00fcm v\u00fccudunla y\u00fckse\u011fe s\u0131\u00e7raman gerekmez. \u0130p tekrar tekrar tak\u0131l\u0131yorsa yava\u015fla veya normal ip atlamaya d\u00f6n.<\/p>\n

Temel s\u0131\u00e7ramadan diz kald\u0131r\u0131\u015f\u0131na ge\u00e7erken ip d\u00f6n\u00fc\u015fleri aras\u0131ndaki s\u00fcreyi e\u015fit tut. Yard\u0131mc\u0131 oluyorsa tek ayak ini\u015finde h\u0131zlanmak yerine d\u00f6rt b\u00f6l\u00fcml\u00fc s\u0131ray\u0131 sesli say. Destek aya\u011f\u0131n ipin \u00fczerinden atlarken kald\u0131rd\u0131\u011f\u0131n baca\u011f\u0131n b\u00fck\u00fcl\u00fc kal\u0131r; baca\u011f\u0131n\u0131n alt k\u0131sm\u0131n\u0131 \u00f6ne do\u011fru savurma. Sonraki iki ayak s\u0131\u00e7ramas\u0131ndan \u00f6nce kald\u0131r\u0131lan aya\u011f\u0131n\u0131n kal\u00e7an\u0131n alt\u0131na d\u00f6nmesine izin ver; b\u00f6ylece iki aya\u011f\u0131n\u0131n \u00fczerine birlikte inebilirsin.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Jump Rope Exercise Tutorial - High Knees [Crossrope]<\/div><\/div>
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