{"id":8220,"date":"2026-10-12T21:36:24","date_gmt":"2026-10-12T19:36:24","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8220"},"modified":"2026-10-12T21:36:24","modified_gmt":"2026-10-12T19:36:24","slug":"kettlebell-thruster","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-thruster\/","title":{"rendered":"Kettlebell thruster"},"content":{"rendered":"

Kettlebell thruster hareketinin bu versiyonu, iki kettlebell kullanarak \u00e7\u00f6melmeyi ba\u015f \u00fcst\u00fc presle birle\u015ftirir. \u00c7\u00f6melmeye inerken ikisi de omuzlar\u0131n\u0131n yak\u0131n\u0131nda durur. Ard\u0131ndan g\u00fc\u00e7l\u00fc bi\u00e7imde aya\u011fa kalkar ve a\u011f\u0131rl\u0131klar ba\u015f \u00fcst\u00fcne gelene kadar hareketi kollar\u0131nla s\u00fcrd\u00fcr\u00fcrs\u00fcn. Uyluk ve kal\u00e7a kaslar\u0131 y\u00fckseli\u015fi sa\u011flar, omuz kaslar\u0131 ve trisepsler presi tamamlar.<\/p>\n

Damb\u0131lla front squatta<\/a> a\u011f\u0131rl\u0131klar hareket boyunca omuzlar\u0131nda kal\u0131r. Push presste<\/a> ba\u015f \u00fcst\u00fc hareketi \u00e7ok daha k\u0131sa bir al\u00e7almayla ba\u015flat\u0131rs\u0131n. Damb\u0131lla push jerk<\/a> a\u011f\u0131rl\u0131klar\u0131 kar\u015f\u0131lamak i\u00e7in ikinci bir diz b\u00fck\u00fclmesi ekler. Thruster hareketinde bu ek al\u00e7almaya gerek yoktur; squattan do\u011frudan prese ge\u00e7ersin. Tek bir kettlebell’i goblet tutu\u015fuyla tutarak da thruster yapabilirsin; ancak burada g\u00f6sterilen versiyonda her elinde bir kettlebell tutars\u0131n.<\/p>\n

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

Omuzlar\u0131n\u0131n \u00f6n\u00fcndeki ta\u015f\u0131ma konumuna getirebildi\u011fin ve rahat\u00e7a indirebildi\u011fin iki kettlebell kullan. Dirseklerin v\u00fccuduna yak\u0131n ve bileklerin \u00f6n kollar\u0131nla ayn\u0131 hizadayken kettlebell’leri omuzlar\u0131n\u0131n yak\u0131n\u0131nda destekle. Uyluklar\u0131n\u0131n aras\u0131nda dirseklerine alan b\u0131rakan bir \u00e7\u00f6melme duru\u015fu se\u00e7. Birle\u015ftirmeden \u00f6nce \u00e7\u00f6melmeyi ve ba\u015f \u00fcst\u00fc konumu ayr\u0131 ayr\u0131 prova et.<\/p>\n

\u0130ki aya\u011f\u0131n yere d\u00fcz basarken ve dizlerin ayak parmaklar\u0131nla ayn\u0131 y\u00f6ne bakarken al\u00e7al. A\u011f\u0131rl\u0131klar\u0131 omuzlar\u0131nda g\u00fcvenle, g\u00f6vdeni ise sabit tutabildi\u011fin kadar \u00e7\u00f6mel. Bacaklar\u0131nla yukar\u0131 it; kal\u00e7an\u0131 ve dizlerini do\u011frulturken presi s\u00fcrd\u00fcr. Aya\u011fa kalk\u0131nca durup yaln\u0131zca kollar\u0131n\u0131 kulland\u0131\u011f\u0131n ayr\u0131 bir prese ba\u015flamak yerine, bacak iti\u015finden kol hareketine kesintisiz ge\u00e7. Geriye yaslanmadan, kettlebell’ler omuzlar\u0131n\u0131n \u00fczerinde ve kollar\u0131n uzat\u0131lm\u0131\u015f olarak dik duru\u015fta bitir. Sonraki \u00e7\u00f6melmeye ba\u015flamadan \u00f6nce iki a\u011f\u0131rl\u0131\u011f\u0131 ta\u015f\u0131ma konumuna indir. A\u011f\u0131rl\u0131klar\u0131 indirirken kontrols\u00fczce \u00e7\u00f6melmeye ba\u015fl\u0131yorsan durup yeniden haz\u0131rlan.<\/p>\n

\u00c7\u00f6melmenin alt noktas\u0131nda dirseklerinin dizlerine dayanmad\u0131\u011f\u0131ndan ve kettlebell g\u00f6vdelerinin uyluklar\u0131na de\u011fmedi\u011finden emin ol. Ta\u015f\u0131ma konumundan prese ge\u00e7erken saplar\u0131 avu\u00e7lar\u0131nda sa\u011flam tut. Ba\u015f \u00fcst\u00fcnde ellerini halter tarz\u0131 tutu\u015fa \u00e7evirmen gerekmez. Her kettlebell’in kendi yolunu izlemesine izin ver ve bacak iti\u015fi prese aktar\u0131l\u0131rken nefes ver.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Double Kettlebell Thruster - CrossFit Exercise Guide<\/div><\/div>
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