{"id":8186,"date":"2026-10-12T21:36:13","date_gmt":"2026-10-12T19:36:13","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8186"},"modified":"2026-10-12T21:36:13","modified_gmt":"2026-10-12T19:36:13","slug":"kettlebell-ile-bel-cevresinde-dondurme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-ile-bel-cevresinde-dondurme\/","title":{"rendered":"Kettlebell ile bel \u00e7evresinde d\u00f6nd\u00fcrme"},"content":{"rendered":"

Kettlebell ile bel \u00e7evresinde d\u00f6nd\u00fcrmede, bir kettlebell’i kal\u00e7alar\u0131n\u0131n etraf\u0131nda elden ele ge\u00e7irirsin. A\u011f\u0131rl\u0131\u011f\u0131 v\u00fccuduna olduk\u00e7a yak\u0131n tutarak v\u00fccudunun \u00f6n\u00fcnde ve s\u0131rt\u0131n\u0131n arkas\u0131nda el de\u011fi\u015ftirirsin. Kavrama g\u00fcc\u00fcn a\u011f\u0131rl\u0131\u011f\u0131 g\u00fcvenle tutman\u0131 sa\u011flar, omuz kaslar\u0131n kollar\u0131n\u0131 y\u00f6nlendirir ve g\u00f6vde kaslar\u0131n kettlebell ile birlikte d\u00f6nmeni \u00f6nler.<\/p>\n

Kettlebell ile sekiz \u00e7izmede<\/a> a\u011f\u0131rl\u0131k, k\u0131smi \u00e7\u00f6melme konumundayken bacaklar\u0131n aras\u0131ndan ve etraf\u0131ndan ge\u00e7er. Kettlebell ile pirate ship hareketinde<\/a> v\u00fccut d\u00f6nerken a\u011f\u0131rl\u0131k \u00f6nde d\u00f6n\u00fc\u015f\u00fcml\u00fc yaylarla y\u00fckselir. Bel \u00e7evresinde d\u00f6nd\u00fcrmede dik kal\u0131r ve g\u00f6vdeni sabit tutars\u0131n. Hareketin \u0130ngilizce ad\u0131 (slingshot) sapan anlam\u0131na gelse de her aktar\u0131m boyunca kettlebell’i atmak yerine tutmaya devam edersin.<\/p>\n

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

Hafif bir kettlebell ve v\u00fccudunun etraf\u0131nda yeterli alanla ba\u015fla. Dizlerin hafif b\u00fck\u00fcl\u00fcyken dik dur ve sap\u0131 kal\u00e7alar\u0131n\u0131n \u00f6n\u00fcnde tut. Di\u011fer elinin sap\u0131, tutan elinin yan\u0131ndan kavrayabilmesi i\u00e7in yeterli yer b\u0131rak. S\u0131rt\u0131n\u0131n arkas\u0131nda denemeden \u00f6nce \u00f6nde el de\u011fi\u015fimini \u00e7al\u0131\u015f.<\/p>\n

Kolunu yan\u0131nda gev\u015fek b\u0131rakarak kettlebell’i bir kal\u00e7an\u0131n etraf\u0131ndan y\u00f6nlendir. Di\u011fer elinle arkaya uzan\u0131p sap\u0131 g\u00fcvenle kavra, ard\u0131ndan ilk elini saptan ay\u0131r. Di\u011fer kal\u00e7an\u0131n etraf\u0131ndan devam et ve \u00f6nde yeniden el de\u011fi\u015ftir. Kettlebell’in v\u00fccuduna \u00e7arpmas\u0131na veya geni\u015f bir daire \u00e7izerek sallanmas\u0131na izin vermeden onu yak\u0131n tut. Normal nefes al ve ileri bakmay\u0131 s\u00fcrd\u00fcr. Dairesel hareket ak\u0131c\u0131 oldu\u011funda di\u011fer y\u00f6n\u00fc \u00e7al\u0131\u015f. Y\u00f6n\u00fc tersine \u00e7evirmek i\u00e7in \u00f6nce yava\u015fla ve kettlebell’i \u00f6nde g\u00fcvenle tut; h\u0131zl\u0131 hareket eden a\u011f\u0131rl\u0131\u011f\u0131 aniden ters y\u00f6ne \u00e7ekme.<\/p>\n

Kettlebell gelmeden \u00f6nce bo\u015f elinle arkaya uzan, ard\u0131ndan sap\u0131 o eline y\u00f6nlendir. Kettlebell’i omuzlar\u0131n\u0131 kald\u0131rmadan bel hizas\u0131n\u0131n alt\u0131ndan ge\u00e7irebilmek i\u00e7in dirseklerini rahat b\u0131rak. Arkaya ula\u015fmak i\u00e7in \u00f6ne e\u011filmen gerekiyorsa dur ve daha hafif kettlebell ile aktar\u0131m\u0131 prova et. Bitirmek i\u00e7in sap\u0131 \u00f6nde iki elle yakala, a\u011f\u0131rl\u0131\u011f\u0131n sabitlenmesine izin ver ve yere koymak i\u00e7in kal\u00e7alar\u0131n\u0131 ve dizlerini b\u00fck.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Kettlebell Slingshot | Shoulder Mobility & Core Warm-Up<\/div><\/div>
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