{"id":8143,"date":"2026-10-12T21:36:00","date_gmt":"2026-10-12T19:36:00","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8143"},"modified":"2026-10-12T21:36:00","modified_gmt":"2026-10-12T19:36:00","slug":"kettlebell-ile-ciftci-yuruyusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-ile-ciftci-yuruyusu\/","title":{"rendered":"Kettlebell ile \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fc"},"content":{"rendered":"

\u00c7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcn haz\u0131rl\u0131\u011f\u0131 basittir: iki kettlebell ve bo\u015f bir y\u00fcr\u00fcme yolu. Her elinde bir kettlebell ile y\u00fcr\u00fcrs\u00fcn. \u0130ki a\u011f\u0131rl\u0131k da saplar\u0131ndan g\u00fcvenle tutularak v\u00fccudunun yan\u0131nda sarkar. \u00d6n kol kaslar\u0131n tutu\u015funu korur, g\u00f6vde ve \u00fcst s\u0131rt kaslar\u0131n y\u00fck\u00fc sabit tutmaya yard\u0131mc\u0131 olur, bacaklar\u0131n da seni ileri ta\u015f\u0131r.<\/p>\n

Damb\u0131l kullanmay\u0131 tercih ediyorsan damb\u0131lla \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fc<\/a> benzer bir pozisyonda yap\u0131l\u0131r. Kettlebell ile ba\u015f \u00fcst\u00fc ta\u015f\u0131mada<\/a> a\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131n\u0131n \u00fczerinde tutars\u0131n. Ba\u015f \u00fcst\u00fc konumu denemeden \u00f6nce kettlebell’leri v\u00fccudunun iki yan\u0131nda sabit ta\u015f\u0131may\u0131 \u00e7al\u0131\u015f.<\/p>\n

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

E\u015fit a\u011f\u0131rl\u0131kta iki kettlebell’i ayaklar\u0131n\u0131n iki yan\u0131na koy ve d\u00fcz bir y\u00fcr\u00fcy\u00fc\u015f yolunu bo\u015falt. G\u00f6vdeni \u00e7\u00f6kertmeden saplara ula\u015fmak i\u00e7in kal\u00e7alar\u0131n\u0131 ve dizlerini b\u00fck. Her sap\u0131n ortas\u0131n\u0131 kavra, do\u011frul ve kettlebell g\u00f6vdelerinin ellerinin alt\u0131nda sarkmas\u0131na izin ver. Uyluklar\u0131na de\u011fmemeleri i\u00e7in yeterli alan b\u0131rak.<\/p>\n

Kontrol edebildi\u011fin ad\u0131mlarla ve dik g\u00f6vdeyle ak\u0131c\u0131 y\u00fcr\u00fc. Kollar\u0131n\u0131 d\u00fcz tut. Nefes almaya devam et ve ileri bak. Kettlebell baca\u011f\u0131na tekrar tekrar \u00e7arp\u0131yorsa yava\u015fla, tutu\u015funu d\u00fczelt veya daha hafif bir a\u011f\u0131rl\u0131k se\u00e7. Tutu\u015fun gev\u015femeden y\u00fcr\u00fcy\u00fc\u015f\u00fc bitir. Hareketi durdur, kal\u00e7adan e\u011filip dizlerini b\u00fck ve iki kettlebell’i \u00f6ne sallamadan yere koy.<\/p>\n

Kald\u0131rmadan \u00f6nce saplar\u0131, avu\u00e7lar\u0131n bacaklar\u0131na bakarken ikisini de rahat\u00e7a kavrayabilece\u011fin \u015fekilde \u00e7evir. Farkl\u0131 kettlebell \u015fekilleri uyluklar\u0131n yan\u0131nda farkl\u0131 miktarda alan b\u0131rak\u0131r; bu nedenle \u00e7al\u0131\u015fma a\u011f\u0131rl\u0131\u011f\u0131n\u0131 se\u00e7meden \u00f6nce kontrol edebildi\u011fin bir \u00e7iftle birka\u00e7 ad\u0131m prova et.<\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f boyunca kettlebell’ler ellerinden sarkarken saplar\u0131 s\u0131k\u0131ca kavramaya devam et. Omuzda ta\u015f\u0131ma konumundaki gibi \u00f6n kollar\u0131na dayanmazlar. Ayaklar\u0131n\u0131n aras\u0131nda do\u011fal bir mesafe b\u0131rak ve bacaklar\u0131n kettlebell’lere do\u011fru d\u0131\u015fa savrulmas\u0131n diye d\u00fcz ilerle. Kettlebell’ler z\u0131t y\u00f6nlerde hareket etmeye ba\u015flarsa dur ve devam etmeden \u00f6nce sabitlenmelerine izin ver.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Farmer Carry (Double Kettlebell)<\/div><\/div>
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