{"id":8114,"date":"2026-10-01T08:01:49","date_gmt":"2026-10-01T06:01:49","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8114"},"modified":"2026-10-01T08:01:49","modified_gmt":"2026-10-01T06:01:49","slug":"dizleri-yuksege-cekerek-yerinde-sprint","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dizleri-yuksege-cekerek-yerinde-sprint\/","title":{"rendered":"Yerinde y\u00fcksek diz ko\u015fusu"},"content":{"rendered":"<p>Yerinde y\u00fcksek diz ko\u015fusu, klasik bir yerinde ko\u015fu egzersizidir. Kar\u015f\u0131 kolun \u00f6ne gelirken bir dizini kald\u0131r\u0131r, ard\u0131ndan taraf de\u011fi\u015ftirirsin. Kal\u00e7ay\u0131 b\u00fcken kaslar uyluklar\u0131 kald\u0131r\u0131rken bald\u0131r ve uyluk kaslar\u0131 yerden iti\u015fe ve ini\u015fe yard\u0131mc\u0131 olur. Kar\u0131n kaslar\u0131 g\u00f6vdeyi kontrol etmeye yard\u0131mc\u0131 olur.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8099\">Dizleri y\u00fckse\u011fe \u00e7ekerek ip atlamada<\/a> diz kald\u0131r\u0131\u015flar\u0131n\u0131n ip d\u00f6n\u00fc\u015fleriyle de e\u015fle\u015fmesi gerekir. Y\u00fcr\u00fcmeyi tercih ediyorsan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7615\">tempolu y\u00fcr\u00fcy\u00fc\u015f\u00fc<\/a> dene. Ellerinden destek alarak bacaklar\u0131n\u0131 d\u00f6n\u00fc\u015f\u00fcml\u00fc hareket ettirdi\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8743\">bantl\u0131 da\u011f t\u0131rman\u0131\u015f\u0131<\/a> plank konumunda dizleri \u00f6ne \u00e7ekerek yap\u0131l\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Dizlerini ve kollar\u0131n\u0131 rahat\u00e7a hareket ettirebilece\u011fin d\u00fcz, kaymaz bir alan se\u00e7. Ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde dik dur ve yerinde yava\u015f\u00e7a ad\u0131mlayarak ba\u015fla. Sa\u011f dizini sol kolunla birlikte yukar\u0131 kald\u0131r, ard\u0131ndan taraf de\u011fi\u015ftir. Omuzlar\u0131n\u0131 ve hafif\u00e7e b\u00fck\u00fcl\u00fc kollar\u0131n\u0131 gev\u015fek tut.<\/p>\n<p>Yakla\u015f\u0131k ayn\u0131 yerde kalarak ad\u0131mlar\u0131n\u0131 h\u0131zland\u0131r ve ayaklar\u0131n\u0131 d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak kald\u0131rd\u0131\u011f\u0131n k\u00fc\u00e7\u00fck s\u0131\u00e7ramalara ge\u00e7. Her dizini, g\u00f6vdeni dik tutabildi\u011fin \u00f6l\u00e7\u00fcde kal\u00e7a y\u00fcksekli\u011fine do\u011fru kald\u0131r. Geri d\u00f6nen aya\u011f\u0131n\u0131 v\u00fccudunun alt\u0131na yerle\u015ftir ve yere temas ederken ayak bile\u011finin ve dizinin b\u00fck\u00fclmesine izin ver. Nefes almaya devam et ve kontroll\u00fc bitirmek i\u00e7in durmadan \u00f6nce tempoyu yerinde ad\u0131mlama h\u0131z\u0131na d\u00fc\u015f\u00fcr.<\/p>\n<p>Ko\u015farken ayaklar\u0131n aras\u0131nda biraz bo\u015fluk b\u0131rak. Dizin b\u00fck\u00fcl\u00fcyken uylu\u011funu kald\u0131r, ard\u0131ndan baca\u011f\u0131n\u0131 do\u011fruca v\u00fccudunun alt\u0131na geri indir. \u00d6n\u00fcndeki sabit bir noktaya bakarsan yerinden kaymaya ba\u015flad\u0131\u011f\u0131n\u0131 daha kolay fark edersin. Ellerini gev\u015fek tut ve omuzlar\u0131n\u0131 kamburla\u015ft\u0131rmadan b\u00fck\u00fcl\u00fc kollar\u0131n\u0131 \u00f6ne ve arkaya salla.<\/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%2F4UI6gqphvNc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/4UI6gqphvNc\" \/><meta itemprop=\"duration\" content=\"PT47S\" \/><meta itemprop=\"uploadDate\" content=\"2021-09-22T23:48:04Z\" \/><meta itemprop=\"name\" content=\"How To Do High Knees for beginners\" \/><meta itemprop=\"description\" content=\"In todays exercise tutorial, I show you how to do high knees for beginners! High knees are a great exercise becuase they challenge your stamina, burn a lot of calories, and improve your coordination! I like to add them in my dynamic stretching or in my HIIT workouts. Sometimes I will do High Knees for 30 seconds and other times I will do them fo 90 seconds. Time frame depends on your exercise goals. xoxo Natasha TIMESTAMPS 00:00 How To Do High Knees 00:19 Side View High Knees 00:30 High Knees Modification D I S C L A I M E R S NatashaFit strongly recommends that you consult with your physician before beginning any exercise program. If you are a newbie, start with simple and easy exercises before attempting all advanced exercises. You should be in good physical condition and be able to participate in the exercise\/workout. This channel offers health and fitness information. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. You should understand that when participating in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge NatashaFit, from any and all claims or causes of action, known or unknown, arising out of NatashaFit or Natasha\u2019s negligence. #HighKnees #ExerciseTutorial #Fit\"><div class=\"lyte-wrapper\" title=\"How To Do High Knees for beginners\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_4UI6gqphvNc\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_4UI6gqphvNc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4UI6gqphvNc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do High Knees for beginners<\/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\/4UI6gqphvNc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4UI6gqphvNc%2F0.jpg\" alt=\"How To Do High Knees for beginners\" 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\">\u00c7evresi a\u00e7\u0131k, sa\u011flam bir y\u00fczeyde ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde dur.<\/p>\n<p class=\"num\">Sa\u011f dizini ve sol kolunu birlikte kald\u0131r\u0131p taraf de\u011fi\u015ftirerek yerinde ad\u0131mlamaya ba\u015fla.<\/p>\n<p class=\"num\">Temponu art\u0131rarak yerinde k\u00fc\u00e7\u00fck, d\u00f6n\u00fc\u015f\u00fcml\u00fc s\u0131\u00e7ramalara ge\u00e7.<\/p>\n<p class=\"num\">Her dizini, g\u00f6vdeni dik ve kontroll\u00fc tutabildi\u011fin kadar y\u00fckse\u011fe kald\u0131r.<\/p>\n<p class=\"num\">Her aya\u011f\u0131n\u0131 v\u00fccudunun alt\u0131na geri getir ve temasta ayak bile\u011finle dizinin b\u00fck\u00fclmesine izin ver. Yava\u015flayarak yerinde ad\u0131mlamaya ge\u00e7, ard\u0131ndan dengeli bir duru\u015fta dur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Geriye yaslanmak diz kald\u0131r\u0131\u015f\u0131n\u0131 t\u00fcm v\u00fccudun sallanmas\u0131na d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. \u00dcst g\u00f6vdeni dik tutabilene kadar dizlerini daha az kald\u0131r ve yava\u015fla.<\/p>\n<p>\u0130ni\u015f aya\u011f\u0131n\u0131 \u00f6ne uzatmak her temasta ilerlemene ve fren yapmana neden olabilir. K\u00fc\u00e7\u00fck ad\u0131mlar at ve ayaklar\u0131n\u0131 g\u00f6vdenin alt\u0131na bas. Kollar\u0131n g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde fazla \u00e7apraz sallan\u0131rsa g\u00f6vden onlarla birlikte d\u00f6nebilir; kollar\u0131n\u0131 daha \u00e7ok \u00f6ne ve arkaya do\u011fru hareket ettir. Kontroll\u00fc inemedi\u011finde veya sabit bir ritmi koruyamad\u0131\u011f\u0131nda yerinde ad\u0131mlamaya d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Yerinde y\u00fcksek diz ko\u015fusu, bu ad alt\u0131nda ara\u015ft\u0131r\u0131lmam\u0131\u015ft\u0131r. En yak\u0131n \u00e7al\u0131\u015fmalar yerinde ko\u015fuyu inceliyor. Bunlar \u00e7o\u011funlukla gen\u00e7 kad\u0131nlardan olu\u015fan k\u00fc\u00e7\u00fck gruplarla yap\u0131lm\u0131\u015f ve s\u0131kl\u0131kla karada yap\u0131lan egzersizi suda yap\u0131lan egzersizle kar\u015f\u0131la\u015ft\u0131rm\u0131\u015ft\u0131r.<\/p>\n<p>2011 tarihli bir \u00e7al\u0131\u015fmada, 12 kad\u0131n hem karada hem suda, orta d\u00fczeydeki 3 farkl\u0131 ad\u0131m s\u0131kl\u0131\u011f\u0131nda ve olabildi\u011fince h\u0131zl\u0131 yerinde ko\u015ftu. Karada ad\u0131m s\u0131kl\u0131\u011f\u0131 artt\u0131k\u00e7a kalp ve akci\u011ferlerin ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6steren oksijen t\u00fcketimi y\u00fckseldi. \u00d6n ve arka uyluk kaslar\u0131n\u0131n aktivitesi orta d\u00fczeydeki ad\u0131m s\u0131kl\u0131klar\u0131 aras\u0131nda artmad\u0131, ancak tam h\u0131zda anlaml\u0131 bi\u00e7imde y\u00fckseldi.<span id='quelle-1-8114' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dizleri-yuksege-cekerek-yerinde-sprint\/#quelle-bottom-1-8114' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2013 tarihli bir \u00e7al\u0131\u015fmada, aktif 9 kad\u0131n ko\u015fu band\u0131nda ve hem karada hem suda yerinde ko\u015farken maksimum efor testlerini tamamlad\u0131. Karada yerinde ko\u015fmak kalp h\u0131z\u0131n\u0131 ko\u015fu band\u0131ndakiyle yakla\u015f\u0131k ayn\u0131 d\u00fczeye y\u00fckseltti, ancak maksimum oksijen t\u00fcketimi ko\u015fu band\u0131na g\u00f6re anlaml\u0131 bi\u00e7imde daha d\u00fc\u015f\u00fckt\u00fc.<span id='quelle-2-8114' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dizleri-yuksege-cekerek-yerinde-sprint\/#quelle-bottom-2-8114' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Yerinde ko\u015fmak kalp h\u0131z\u0131n\u0131 belirgin bi\u00e7imde art\u0131rabilir; tempo y\u00fckseldik\u00e7e gereken efor da artar. Ancak bu k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fmalar\u0131n d\u00fczenli antrenman\u0131n etkilerini de\u011fil, tek seanstaki durumu \u00f6l\u00e7t\u00fc\u011f\u00fcn\u00fc unutmamak gerekir.<\/p>\n","protected":false},"featured_media":8119,"parent":0,"template":"","meta":[],"muskelgruppe":[1641,1639,1645,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":10558,"equipment":5020,"muscles":[5271,5314,5277,5275,5304,5325],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[7501,6960,8099,7537,8251,7515,7914]},"yoast_head":"<title>Yerinde y\u00fcksek diz ko\u015fusu | Training.fit<\/title>\n<meta name=\"description\" content=\"Yerinde y\u00fcksek diz ko\u015fusu: kar\u015f\u0131 kolla ritim, k\u00fc\u00e7\u00fck ad\u0131mlar, dik g\u00f6vde ve kontroll\u00fc y\u00fcr\u00fcy\u00fc\u015f alternatifi.\" \/>\n<meta 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