{"id":8161,"date":"2026-10-01T08:04:14","date_gmt":"2026-10-01T06:04:14","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8161"},"modified":"2026-10-01T08:04:14","modified_gmt":"2026-10-01T06:04:14","slug":"kettlebell-ile-sekiz-cizme-hareketi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-ile-sekiz-cizme-hareketi\/","title":{"rendered":"Kettlebell ile sekiz \u00e7izme hareketi"},"content":{"rendered":"

Kettlebell ile sekiz \u00e7izme hareketinde, bir kettlebell’i bacaklar\u0131n\u0131n aras\u0131ndan ve \u00e7evresinden ge\u00e7irerek s\u00fcrekli bir sekiz \u015fekli \u00e7izersin. Ellerin s\u0131rayla kettlebell’i ta\u015f\u0131rken kal\u00e7alar\u0131n hafif geride olacak \u015fekilde k\u0131smi \u00e7\u00f6melme konumunda kal\u0131rs\u0131n. Bacak kaslar\u0131 \u00e7\u00f6melme konumunu korur, kar\u0131n ve s\u0131rt kaslar\u0131 ise a\u011f\u0131rl\u0131k taraf de\u011fi\u015ftirirken g\u00f6vdeyi sabit tutar.<\/p>\n

Kettlebell ile bel \u00e7evresinde d\u00f6nd\u00fcrmede<\/a>, dik dururken kettlebell kal\u00e7alar\u0131n etraf\u0131nda dola\u015f\u0131r. Kettlebell ge\u00e7i\u015fli lunge hareketinde<\/a> onu lunge s\u0131ras\u0131nda \u00f6ndeki uylu\u011fun alt\u0131ndan aktar\u0131rs\u0131n. Sekiz \u00e7izmede iki aya\u011f\u0131n da yerinde kal\u0131r. Ayr\u0131ca kettlebell swing<\/a> hareketinden de farkl\u0131d\u0131r: kal\u00e7an\u0131 h\u0131zla \u00f6ne iterek a\u011f\u0131rl\u0131\u011f\u0131 tekrar tekrar \u00f6ne g\u00f6ndermek yerine a\u011f\u0131rl\u0131\u011f\u0131 bacaklar\u0131n etraf\u0131nda y\u00f6nlendirirsin.<\/p>\n

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

Sap\u0131nda, el de\u011fi\u015ftirirken di\u011fer elini de yerle\u015ftirebilece\u011fin kadar alan bulunan hafif bir kettlebell se\u00e7. Ayaklar\u0131n\u0131 rahat edebilece\u011fin geni\u015flikte a\u00e7 ve kettlebell’i iki uylu\u011funun da arkas\u0131ndan ge\u00e7irecek kadar kal\u00e7an\u0131 ve dizlerini b\u00fck. S\u0131rt\u0131n\u0131 sabit tut ve iki aya\u011f\u0131n\u0131 da yere tam bas. Kettlebell’in yere s\u00fcrtece\u011fi kadar derine \u00e7\u00f6melmen gerekmez.<\/p>\n

Kettlebell sa\u011f elindeyken ba\u015fla. Bacaklar\u0131n\u0131n aras\u0131ndan sol uylu\u011funun arkas\u0131na do\u011fru y\u00f6nlendir; sol elin onu almak i\u00e7in d\u0131\u015ftan uzans\u0131n. Sa\u011f elini saptan ay\u0131rmadan \u00f6nce sol elinin tutu\u015funu sa\u011flamla\u015ft\u0131r. Sol baca\u011f\u0131n\u0131n d\u0131\u015f\u0131ndan dola\u015ft\u0131r\u0131p \u00f6ne getir, ard\u0131ndan ortadan sa\u011f uylu\u011funun arkas\u0131na, sa\u011f eline y\u00f6nlendir. Sa\u011f baca\u011f\u0131n\u0131n \u00e7evresindeki halkay\u0131 tamamla ve devam et. Kettlebell’i dizlerine \u00e7arpmayacak bir yoldan ge\u00e7ir ve g\u00f6vdeni sa\u011fa sola fazla sallama. Bu versiyonda kettlebell al\u00e7akta kal\u0131r; kettlebell’i g\u00f6\u011f\u00fcste yakalamak ayr\u0131 bir varyasyondur.<\/p>\n

Kettlebell gelmeden \u00f6nce onu alacak elini uylu\u011funun arkas\u0131na uzat ve avucunu sap\u0131n bo\u015f k\u0131sm\u0131n\u0131 kavramaya haz\u0131r tut. Bak\u0131\u015f\u0131n\u0131 \u00f6n\u00fcndeki zeminde tut; her el de\u011fi\u015fimini izlemen gerekmez. \u00d6nce tek baca\u011f\u0131n\u0131n etraf\u0131nda bir tur prova edip \u00f6nde dur; ayaklar\u0131n\u0131 kayd\u0131rmadan sap\u0131 g\u00fcvenle aktarabildi\u011finde iki halkay\u0131 birle\u015ftir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To Do A Kettlebell Figure 8 | Exercise Demonstration Video and Guide<\/div><\/div>
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