{"id":8296,"date":"2026-09-30T12:13:19","date_gmt":"2026-09-30T10:13:19","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8296"},"modified":"2026-09-30T12:13:19","modified_gmt":"2026-09-30T10:13:19","slug":"kaydirmali-dag-tirmanisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kaydirmali-dag-tirmanisi\/","title":{"rendered":"Kayd\u0131rmal\u0131 da\u011f t\u0131rman\u0131\u015f\u0131"},"content":{"rendered":"

Kayd\u0131rmal\u0131 da\u011f t\u0131rman\u0131\u015f\u0131nda, her aya\u011f\u0131n\u0131n alt\u0131na bir havlu yerle\u015ftirir ve y\u00fcksek plank konumunda dizlerini \u00f6ne \u00e7ekersin. Bacaklar\u0131ndan biri i\u00e7eri kayarken di\u011feri arkanda uzan\u0131r. Bacaklar\u0131n hareket ederken g\u00f6vde kaslar\u0131 v\u00fccudunu sabit tutar ve ellerin yere bas\u0131l\u0131 kal\u0131r. Havlular ayaklar\u0131n\u0131n s\u0131\u00e7ramadan zemin boyunca ilerlemesini sa\u011flar.<\/p>\n

\u00d6r\u00fcmcek adam plank\u0131nda<\/a> \u00f6n kollar v\u00fccudu destekler ve her diz d\u0131\u015fa hareket eder. Plank<\/a> \u00f6n kollar \u00fczerinde sabit bir duru\u015f sa\u011flar. Kayd\u0131rmal\u0131 versiyon i\u00e7in ellerin sa\u011flam dururken havlular\u0131n ak\u0131c\u0131 hareket etmesine izin veren bir zemin gerekir.<\/p>\n

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

Ba\u015flamadan \u00f6nce her aya\u011f\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131n alt\u0131na k\u00fc\u00e7\u00fck, katlanm\u0131\u015f bir havlu yerle\u015ftirerek kayma hareketini dene. Hareket alan\u0131n\u0131 bo\u015falt ve malzemenin y\u00fczeye tak\u0131lmayaca\u011f\u0131n\u0131 veya zarar vermeyece\u011fini kontrol et. Ellerini omuzlar\u0131n\u0131n alt\u0131na yerle\u015ftir, bacaklar\u0131n\u0131 uzat ve y\u00fcksek plank konumunda sabit durmak i\u00e7in avu\u00e7lar\u0131nla yere bast\u0131r.<\/p>\n

Aya\u011f\u0131n\u0131n alt\u0131ndaki havlu yerle temas h\u00e2linde kal\u0131rken bir dizini g\u00f6vdenin alt\u0131nda \u00f6ne \u00e7ek. O aya\u011f\u0131n\u0131 geri kayd\u0131r\u0131p bacak de\u011fi\u015ftir. Ba\u015flang\u0131\u00e7ta her seferinde tek baca\u011f\u0131n\u0131 hareket ettir. Omuzlar\u0131n\u0131 ve kal\u00e7alar\u0131n\u0131 sabit tutabildi\u011finde bacaklar\u0131n\u0131 daha ak\u0131c\u0131 bi\u00e7imde s\u0131rayla hareket ettirebilirsin. Dizinin g\u00f6\u011fs\u00fcne ula\u015fmas\u0131 gerekmez. Dizini daha fazla \u00f6ne \u00e7ekmek s\u0131rt\u0131n\u0131 a\u015f\u0131r\u0131 yuvarlamana veya kal\u00e7an\u0131 y\u00fckseltmene neden oluyorsa kayd\u0131rma mesafesini k\u0131salt. Hareket boyunca nefesini tutma. Ellerini yerden kald\u0131rmadan \u00f6nce dizlerini indir ve havlular\u0131 durdur.<\/p>\n

Ayaklar\u0131n\u0131n benzer bi\u00e7imde kaymas\u0131 i\u00e7in iki havluyu benzer boyut ve kal\u0131nl\u0131kta katla. Her aya\u011f\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 havlunun ortas\u0131na yak\u0131n yerle\u015ftir ve kuma\u015f\u0131 alt\u0131nda d\u00fcz tut. Topuklar\u0131n kalk\u0131k kalabilir. Aya\u011f\u0131n\u0131n \u00e7ok arkas\u0131na uzanan havlu tak\u0131labilir veya di\u011feriyle \u00fcst \u00fcste binebilir; bu y\u00fczden gev\u015fek kuma\u015f\u0131 bacaklar\u0131n\u0131n hareket alan\u0131ndan uzak tut.<\/p>\n

\u00d6ne kayd\u0131rman\u0131n yan\u0131 s\u0131ra d\u00f6n\u00fc\u015f\u00fc de test et. Aya\u011f\u0131n\u0131n geriye devam edip kal\u00e7alar\u0131n\u0131 a\u015fa\u011f\u0131 \u00e7ekmesine izin vermeden onu ilk plank konumunda durdurabilmen gerekir. Zemin, aya\u011f\u0131n\u0131 istedi\u011fin noktada durduramayaca\u011f\u0131n kadar kaygansa y\u00fczeyi de\u011fi\u015ftir veya normal da\u011f t\u0131rman\u0131\u015f\u0131 yap. Havlu neredeyse kaym\u0131yorsa daha sert \u00e7ekmeden ak\u0131c\u0131 hareket ettirebilece\u011fin bir y\u00fczey se\u00e7.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Towel Mountain Climber<\/div><\/div>
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