{"id":8174,"date":"2026-09-26T04:24:51","date_gmt":"2026-09-26T02:24:51","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8174"},"modified":"2026-09-26T04:24:51","modified_gmt":"2026-09-26T02:24:51","slug":"kettlebell-bas-ustu-tasima","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-bas-ustu-tasima\/","title":{"rendered":"Kettlebell ba\u015f \u00fcst\u00fc ta\u015f\u0131ma"},"content":{"rendered":"

Bu ba\u015f \u00fcst\u00fc ta\u015f\u0131mada, tek kettlebell’i iki elinle ba\u015f\u0131n\u0131n \u00fczerinde tutar ve yava\u015f y\u00fcr\u00fcrs\u00fcn. Her ad\u0131mda g\u00f6vde kaslar\u0131n \u00fcst bedenini sabit tutarken omuz kaslar\u0131n ve trisepslerin a\u011f\u0131rl\u0131\u011f\u0131 destekler. Y\u00fcr\u00fcy\u00fc\u015f boyunca kollar\u0131n uzat\u0131lm\u0131\u015f kal\u0131r.<\/p>\n

Kettlebell ile \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcnde<\/a> a\u011f\u0131rl\u0131klar\u0131 yanlar\u0131nda ta\u015f\u0131rs\u0131n. Kettlebell thruster<\/a> hareketinde squat\u0131, iki kettlebell’i ba\u015f \u00fcst\u00fcne itmeyle birle\u015ftirirsin. Bu ta\u015f\u0131ma i\u00e7in y\u00fcr\u00fcmeye ba\u015flamadan \u00f6nce iki elle rahat\u00e7a kald\u0131rabildi\u011fin, tutabildi\u011fin ve indirebildi\u011fin bir kettlebell se\u00e7.<\/p>\n

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

K\u0131sa ve d\u00fcz bir g\u00fczerg\u00e2h\u0131 engellerden temizle ve ba\u015f \u00fcst\u00fcndeki alan\u0131 kontrol et. Hafif bir kettlebell’i sap\u0131ndan iki elle g\u00fcvenle tut. G\u00f6\u011f\u00fcs seviyesine getir ve kontroll\u00fc bi\u00e7imde yukar\u0131 it. Ad\u0131m atmadan \u00f6nce a\u011f\u0131rl\u0131\u011f\u0131 sabit tuttu\u011fundan emin ol. Dirseklerini daha fazla geriye zorlamadan uzat\u0131lm\u0131\u015f tut.<\/p>\n

K\u0131sa ad\u0131mlarla yava\u015f y\u00fcr\u00fc ve belinin kavsini art\u0131rmadan \u00fcst g\u00f6vdeni dik tut. Omuzlar\u0131n\u0131 zorla a\u015fa\u011f\u0131 \u00e7ekmeye \u00e7al\u0131\u015fma; kollar\u0131nla yukar\u0131 uzan\u0131rken omuzlar\u0131n\u0131n harekete e\u015flik etmesine izin ver. Kettlebell her ad\u0131mda ellerini ba\u015f\u0131n\u0131n daha da arkas\u0131na \u00e7ekmemelidir. Nefes almaya devam et ve kollar\u0131n b\u00fck\u00fclmeye veya s\u0131rt\u0131n\u0131n kavsi artmaya ba\u015flamadan dur. Sabit dur, kettlebell’i \u00fcst g\u00f6vdenin \u00f6n\u00fcnden g\u00f6\u011f\u00fcs seviyesine indir, ard\u0131ndan kal\u00e7an\u0131 ve dizlerini b\u00fckerek yere geri koy.<\/p>\n

\u0130ki elinin de parmaklar\u0131n\u0131 s\u0131k\u0131\u015ft\u0131rmadan veya bileklerinden birini yana zorlamadan sap\u0131n etraf\u0131na s\u0131\u011fd\u0131\u011f\u0131n\u0131 kontrol et. Kettlebell sap\u0131n alt\u0131nda sarkarken kapal\u0131 tutu\u015f kullan; bu, taban\u0131 yukar\u0131da ta\u015f\u0131ma de\u011fildir. Sap \u00e7ok darsa ellerin k\u0131smen a\u00e7\u0131kken dengelemeye \u00e7al\u0131\u015fmak yerine ba\u015fka bir kettlebell kullan.<\/p>\n

Ayakta sabit dururken ba\u015f \u00fcst\u00fc konumu prova et. Tek sap tutmak, her elde ayr\u0131 a\u011f\u0131rl\u0131k ta\u015f\u0131maya g\u00f6re ellerini birbirine yakla\u015ft\u0131r\u0131r; bu nedenle daha a\u011f\u0131r\u0131n\u0131 se\u00e7meden \u00f6nce hafif kettlebell ile tutu\u015fu test et. Y\u00fcr\u00fcmeden \u00f6nce, ba\u015f\u0131n\u0131 kettlebell’in yan\u0131ndan uzatmak zorunda kalmadan ileri bakabildi\u011fini kontrol et. G\u00fczerg\u00e2h\u0131, dururken ve a\u011f\u0131rl\u0131\u011f\u0131 indirirken de bu konumu koruyabilecek kadar k\u0131sa tut.<\/p>\n

A\u015fa\u011f\u0131daki video, her elde birer kettlebell tutulan benzer bir \u00e7ift kettlebell ta\u015f\u0131ma varyasyonunu g\u00f6sterir. Buradaki talimatlar, g\u00f6rseldeki gibi tek kettlebell’in iki elle tutuldu\u011fu konumu anlat\u0131r. Videoyu yaln\u0131zca yava\u015f ad\u0131mlar, ba\u015f \u00fcst\u00fcnde kontrol ve duru\u015f bozulmadan durma konusunda referans al.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Kettlebell Two Hand Overhead Carry | Exercise Demo<\/div><\/div>
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