{"id":8231,"date":"2026-10-01T08:06:44","date_gmt":"2026-10-01T06:06:44","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8231"},"modified":"2026-10-01T08:06:44","modified_gmt":"2026-10-01T06:06:44","slug":"ele-kadar-turk-kalkisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ele-kadar-turk-kalkisi\/","title":{"rendered":"Kettlebell ile el deste\u011fine kadar Turkish get-up"},"content":{"rendered":"

Bu k\u0131smi Turkish get-up hareketinde, s\u0131rt\u00fcst\u00fc yat\u0131\u015ftan tek elinin \u00fczerinde destek ald\u0131\u011f\u0131n oturma konumuna ge\u00e7ersin. Di\u011fer kolunla tuttu\u011fun kettlebell omzunun \u00fczerinde kal\u0131r. \u00d6nce a\u011f\u0131rl\u0131k tutmayan kolunun dirse\u011fi \u00fczerine d\u00f6nerek y\u00fckselir, ard\u0131ndan daha dik oturmak i\u00e7in o elinle bast\u0131r\u0131rs\u0131n. Kar\u0131n kaslar\u0131 ge\u00e7i\u015fi kontrol ederken omuzlar ve kollar a\u011f\u0131rl\u0131\u011f\u0131 ve v\u00fccudunu destekler.<\/p>\n

Bu versiyon, oturur konumda elinden destek al\u0131rken sona erer: tam Turkish get-up hareketinin k\u00f6pr\u00fc, diz \u00fcst\u00fc ve ayakta duru\u015f a\u015famalar\u0131na devam etmezsin. Kettlebell windmill hareketinde<\/a> ayakta durup g\u00f6vdeni e\u011ferken ba\u015f \u00fcst\u00fcndeki kettlebell’i kontrol edersin. Normal tam mekikte<\/a> ise g\u00f6vdeni tek tarafl\u0131 bir ba\u015f \u00fcst\u00fc tutu\u015f olmadan kald\u0131r\u0131rs\u0131n. Ayr\u0131ca, ayakta dururken v\u00fccudunu a\u011f\u0131rl\u0131\u011f\u0131n alt\u0131na ta\u015f\u0131d\u0131\u011f\u0131n kettlebell ile e\u011filerek presten<\/a> farkl\u0131 olarak burada yerden destek al\u0131rs\u0131n.<\/p>\n

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

\u00d6nce s\u0131ralamay\u0131 kettlebell olmadan \u00e7al\u0131\u015f. A\u011f\u0131rl\u0131\u011f\u0131 sa\u011f elinde tutarak ba\u015flamak i\u00e7in kettlebell’in yan\u0131nda sa\u011f yan\u0131na yat; sol elinle yard\u0131m ederek sap\u0131 sa\u011f elinle g\u00fcvenle kavra. Kettlebell g\u00f6\u011fs\u00fcne yak\u0131nken s\u0131rt\u00fcst\u00fc d\u00f6n, ard\u0131ndan iki elinin yard\u0131m\u0131yla yukar\u0131 it. Sa\u011f dizini b\u00fck\u00fcp o aya\u011f\u0131n\u0131 yere bas. Sol baca\u011f\u0131n\u0131 uzat ve sol kolunu g\u00f6vdenden \u00e7apraz olarak uza\u011fa yerle\u015ftir.<\/p>\n

Sa\u011f bile\u011fini d\u00fcz, kettlebell’i tutan kolunu tavana do\u011fru uzat\u0131lm\u0131\u015f tut. S\u0131rt\u00fcst\u00fc yat\u0131\u015ftan dirse\u011finin, ard\u0131ndan elinin \u00fczerine ge\u00e7erken ve ba\u015flang\u0131ca d\u00f6nerken g\u00f6z\u00fcn kettlebell’de olsun. Sa\u011f aya\u011f\u0131nla bast\u0131r ve kettlebell omzunun \u00fczerinde dengeli kal\u0131rken \u00e7apraz olarak sol dirse\u011fine yuvarlan. Yuvarlanmay\u0131 bitirdi\u011finde sol dirse\u011fin sol omzunun alt\u0131nda olmal\u0131; gerekirse a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015f\u0131rken bo\u015ftaki kolunun ba\u015flang\u0131\u00e7 konumunu ayarla. Ard\u0131ndan yerdeki \u00f6n kolunu v\u00fccudundan d\u0131\u015fa do\u011fru d\u00f6nd\u00fcrerek parmaklar\u0131n\u0131 arkana \u00e7evir. Kolunu d\u00fczle\u015ftirip dik oturmak i\u00e7in o elinin avu\u00e7 i\u00e7inin bile\u011fe yak\u0131n k\u0131sm\u0131yla yere bast\u0131r. Kolunu d\u00fczle\u015ftirirken destek elini yerle temas h\u00e2linde tut. Dirse\u011fine geri d\u00f6n ve g\u00f6vdeni ak\u0131c\u0131 bi\u00e7imde indir. \u0130ki elle kettlebell’i g\u00f6\u011fs\u00fcne getir, ard\u0131ndan yere b\u0131rakmak i\u00e7in ona do\u011fru yan d\u00f6n.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Get-Up: Transition from Elbow to Hand | StrongFirst<\/div><\/div>
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