{"id":8319,"date":"2026-10-12T21:36:53","date_gmt":"2026-10-12T19:36:53","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8319"},"modified":"2026-10-17T21:26:49","modified_gmt":"2026-10-17T19:26:49","slug":"ayakta-bantla-bacak-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ayakta-bantla-bacak-bukusu\/","title":{"rendered":"Ayakta bantla leg curl"},"content":{"rendered":"<p>Ayakta bantla leg curl hareketinde, bir dizini diren\u00e7 band\u0131na kar\u015f\u0131 b\u00fckersin. Uylu\u011fun ba\u015flang\u0131\u00e7 konumuna yak\u0131n kal\u0131rken topu\u011fun kal\u00e7ana do\u011fru hareket eder. Di\u011fer baca\u011f\u0131n seni desteklerken bu hareket uylu\u011funun arkas\u0131ndaki hamstring kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8707\">Yatarak leg curl<\/a> hareketinde v\u00fccudun makinede desteklenir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8404\">Halkalarda leg curl<\/a> hareketinde ise ayaklar\u0131n ask\u0131daki halkalarda, kal\u00e7an da yukar\u0131dad\u0131r. Ayakta yaparken elinle hafif\u00e7e bir deste\u011fe tutunursan her tekrar bir denge testine d\u00f6n\u00fc\u015fmez ve dizini b\u00fckmeye odaklanabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Band\u0131 \u00f6n\u00fcndeki g\u00fcvenli, al\u00e7ak bir sabitleme noktas\u0131na tak ve serbest ucunu uygun bir man\u015fet veya sa\u011flam halkayla hareket ettirece\u011fin baca\u011f\u0131n ayak bile\u011fine ba\u011fla. Biraz gerginlik olu\u015fana kadar geri ad\u0131m at, ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131n\u0131n \u00e7o\u011funu di\u011fer aya\u011f\u0131na ver. Gerekirse sabit bir deste\u011fe tutun.<\/p>\n<p>G\u00f6vdeni dik tut; hareket ettirdi\u011fin baca\u011f\u0131n uylu\u011fu, destek baca\u011f\u0131n\u0131n uylu\u011funa yak\u0131n kals\u0131n. Topu\u011funu geriye ve yukar\u0131 \u00e7ekmek i\u00e7in dizini b\u00fck. Uylu\u011funu sallamak, pelvisini d\u00f6nd\u00fcrmek veya \u00f6ne e\u011filmek zorunda kalmadan \u00f6nce dur. Topu\u011funun kal\u00e7ana de\u011fmesi gerekmez. Banda direnerek aya\u011f\u0131n\u0131 yava\u015f\u00e7a indir ve sonraki b\u00fck\u00fc\u015ften \u00f6nce baca\u011f\u0131n\u0131 sabitle. \u0130ki tarafta da ayn\u0131 hareketi kontroll\u00fc yapman\u0131 sa\u011flayan d\u00fc\u015f\u00fck diren\u00e7li bir bant se\u00e7.<\/p>\n<p>\u00c7al\u0131\u015fan aya\u011f\u0131n\u0131 hareket ettirmeden \u00f6nce elinle kolayca ula\u015fabilece\u011fin sabit bir deste\u011fin yan\u0131nda konum al. Elinle hafif\u00e7e destek al\u0131rken dik durabilmelisin. Destek baca\u011f\u0131n\u0131n dizini hafif b\u00fck\u00fcl\u00fc, aya\u011f\u0131n\u0131 ise yere d\u00fcz bas\u0131l\u0131 tut. Topu\u011funun y\u00fckselmesi i\u00e7in \u00e7al\u0131\u015fan baca\u011f\u0131n\u0131n arkas\u0131nda alan b\u0131rak.<\/p>\n<p>Band\u0131n \u00e7al\u0131\u015fan baca\u011f\u0131nla ayn\u0131 do\u011frultuda \u00e7ekti\u011fini kontrol et. Yandaki sabitleme noktas\u0131 man\u015feti d\u00f6nd\u00fcrebilir ve dizini destek baca\u011f\u0131n\u0131n \u00f6n\u00fcne \u00e7ekebilir. Bant v\u00fccudunun \u00f6n\u00fcnden \u00e7apraz ge\u00e7iyorsa bant gev\u015fekken kendini yeniden konumland\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJypGei-rLk8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/JypGei-rLk8\" \/><meta itemprop=\"duration\" content=\"PT2M18S\" \/><meta itemprop=\"uploadDate\" content=\"2020-02-11T13:30:02Z\" \/><meta itemprop=\"name\" content=\"How to do Standing Single Leg Leg Curls with Resistance Bands!\" \/><meta itemprop=\"description\" content=\"Standing Single Leg Leg Curls (with anchor) As always, select the desired band level of resistance. Attach the band a low sturdy support axis of some kind. Wrap the bands in such a way that after you loop them around the support beam then you tuck them under the loop again, so that the bands won\u2019t slide up and down as you execute the movement \u2013 or \u2013 just attach the bands around a heavy dumbbell or another sturdy base. Use an ankle strap and make sure the attachment loop is in front. Step away from the beam till you feel a pre-stretch resistance pull on the ankle cuff. It helps of course if you have a balance support for upper body as well to stabilize you as you execute the leg curls on one leg. (You see me here leaning on my wooden support beams \u2013 just like you see the upper body support pads in a standing one leg leg curls machine at a gym) This is another exercise option you can use in a crowded gym if equipment is being used, or if you are in an ill-equipped gym and your program calls for single leg, leg curls. CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW: The Flexible Fitness Program \u2013 https:\/\/scottabelfitness.com\/flexfit The Hardgainer Solution \u2013 https:\/\/scottabelfitness.com\/hardgainer-solution-complete-course\/ The Busy Woman&#039;s Workout At Home Program\/Course \u2013 http:\/\/busywoman.fitness\/ 5-Day MET Training \u2013 https:\/\/scottabelfitness.com\/workouts\/5-day-met-training\/ 6-Day Hybrid \u2013 https:\/\/scottabelfitness.com\/workouts\/6-day-met-hybrid-training\/ Great Glutes \u2013 https:\/\/scottabelfitness.com\/greatglutes The Ultimate Figure Program \u2013 https:\/\/www.udemy.com\/women-workout-and-training-ultimate-figure-to-lose-fat-tone\/ Whole Body Hypertrophy \u2013 https:\/\/scottabelfitness.com\/workouts\/whole-body-hypertrophy\/\"><div class=\"lyte-wrapper\" title=\"How to do Standing Single Leg Leg Curls with Resistance Bands!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_JypGei-rLk8\"><div id=\"lyte_JypGei-rLk8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJypGei-rLk8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do Standing Single Leg Leg Curls with Resistance Bands!<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/JypGei-rLk8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJypGei-rLk8%2F0.jpg\" alt=\"How to do Standing Single Leg Leg Curls with Resistance Bands!\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Band\u0131 \u00f6ndeki al\u00e7ak sabitleme noktas\u0131na sabitle ve \u00e7al\u0131\u015fan ayak bile\u011finin \u00e7evresine g\u00fcvenle tak.<\/p>\n<p class=\"num\">Y\u00fcz\u00fcn\u00fc sabitleme noktas\u0131na d\u00f6n ve gerekirse sabit el deste\u011fi kullanarak hafif gerginlik i\u00e7in geri ad\u0131m at.<\/p>\n<p class=\"num\">A\u011f\u0131rl\u0131\u011f\u0131n\u0131 destek baca\u011f\u0131na aktar ve g\u00f6vdeni dik tut.<\/p>\n<p class=\"num\">Uylu\u011funu sallamadan \u00e7al\u0131\u015fan dizini b\u00fck ve topu\u011funu kal\u00e7ana do\u011fru \u00e7ek.<\/p>\n<p class=\"num\">Dizini rahat\u00e7a b\u00fckebildi\u011fin noktada k\u0131sa bir s\u00fcre dur ve aya\u011f\u0131n\u0131 yava\u015f\u00e7a indir. Uylu\u011funu ayn\u0131 konumda tutarak tekrarla. Ard\u0131ndan band\u0131 di\u011fer ayak bile\u011fine takmadan \u00f6nce sabitleme noktas\u0131na dikkatlice yakla\u015farak band\u0131 gev\u015fet.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Uylu\u011funu geriye g\u00f6t\u00fcr\u00fcrsen dizini b\u00fckmenin yan\u0131 s\u0131ra kal\u00e7a eklemini de hareket ettirmi\u015f olursun. Uylu\u011funu sabit tut ve baca\u011f\u0131n\u0131n alt k\u0131sm\u0131n\u0131 hareket ettirmek i\u00e7in dizini b\u00fck.<\/p>\n<p>Topu\u011funu daha y\u00fckse\u011fe kald\u0131rmak i\u00e7in \u00f6ne e\u011filme veya belini \u00e7ukurla\u015ft\u0131rma. Pelvisin hareket etmeye ba\u015flarsa b\u00fck\u00fc\u015f\u00fc k\u0131salt. D\u00f6n\u00fc\u015fte aya\u011f\u0131n\u0131n sabitleme noktas\u0131na do\u011fru aniden \u00e7ekilmesine de izin verme; daha d\u00fc\u015f\u00fck diren\u00e7li bir bant, aya\u011f\u0131n\u0131 kontroll\u00fc indirmeni kolayla\u015ft\u0131r\u0131r.<\/p>\n<p>\u00c7al\u0131\u015fan baca\u011f\u0131n\u0131n topu\u011funu her kald\u0131rd\u0131\u011f\u0131nda destek aya\u011f\u0131nda parmak ucuna kalkma. Destek aya\u011f\u0131n\u0131 d\u00fcz bas\u0131l\u0131 tut ve di\u011fer topu\u011funu yaln\u0131zca v\u00fccudunu y\u00fckseltmeden ula\u015fabildi\u011fin noktaya kadar kald\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Ayakta bantla leg curl hareketini \u00f6zel olarak inceleyen bir ara\u015ft\u0131rma yok gibi g\u00f6r\u00fcn\u00fcyor. A\u015fa\u011f\u0131daki \u00e7al\u0131\u015fmalar makinede leg curl ve bantla yap\u0131lan di\u011fer arka uyluk egzersizlerini ele al\u0131yor. Dolay\u0131s\u0131yla bu versiyonun tam olarak nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131ndan \u00e7ok, kal\u00e7a konumunun ve bant direncinin neleri de\u011fi\u015ftirebilece\u011fini g\u00f6steriyorlar.<\/p>\n<p>12 haftal\u0131k bir \u00e7al\u0131\u015fmada, sa\u011fl\u0131kl\u0131 20 yeti\u015fkin bir baca\u011f\u0131n\u0131 makinede oturarak leg curl, di\u011ferini ise <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8707\">yatarak leg curl<\/a> ile \u00e7al\u0131\u015ft\u0131rd\u0131. MR g\u00f6r\u00fcnt\u00fcleri, arka uyluk kaslar\u0131n\u0131n oturarak yap\u0131lan versiyonda daha fazla b\u00fcy\u00fcd\u00fc\u011f\u00fcn\u00fc g\u00f6sterdi (%14&#8217;e kar\u015f\u0131 %9). Yazarlar bunu kaslar\u0131n daha uzun konumda \u00e7al\u0131\u015ft\u0131r\u0131lmas\u0131na ba\u011fl\u0131yor. Ayakta bantla leg curl s\u0131ras\u0131nda da yatarak leg curlde oldu\u011fu gibi kal\u00e7a eklemin d\u00fcz konumda kal\u0131r. Ancak \u00e7al\u0131\u015fma ayakta bantl\u0131 versiyonu test etmedi.<span id='quelle-1-8319' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayakta-bantla-bacak-bukusu\/#quelle-bottom-1-8319' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Fiziksel olarak aktif 25 erkekte, elastik bantlara kar\u015f\u0131 h\u0131zl\u0131 ve hafif arka uyluk kas\u0131lmalar\u0131yla yap\u0131lan antrenman, a\u011f\u0131r ve yava\u015f arka uyluk antrenman\u0131yla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131. A\u011f\u0131r antrenmandan sonra diz b\u00fckme kuvveti %16\u201321 artt\u0131. Bant grubu ise \u00e7ok y\u00fcksek h\u0131zlardaki kuvvetini (%31), dizlerini b\u00fck\u00fcp a\u00e7ma h\u0131z\u0131n\u0131 ve 30 m sprint performans\u0131n\u0131 geli\u015ftirdi.<span id='quelle-2-8319' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayakta-bantla-bacak-bukusu\/#quelle-bottom-2-8319' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 22 yeti\u015fkin y\u00fcz\u00fcst\u00fc yat\u0131p elastik banda kar\u015f\u0131 y\u00fcksek eforla (10 \u00fczerinden 8) dizlerini b\u00fckt\u00fc\u011f\u00fcnde, arka uyluk kaslar\u0131 maksimum aktivitelerinin yakla\u015f\u0131k %71\u201377&#8217;sine ula\u015ft\u0131. Ara\u015ft\u0131rmac\u0131lar\u0131n amac\u0131 hastane yata\u011f\u0131ndan \u00e7\u0131kamayan ki\u015filer i\u00e7in uygun egzersizleri belirlemekti.<span id='quelle-3-8319' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayakta-bantla-bacak-bukusu\/#quelle-bottom-3-8319' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>28\u201367 ya\u015f aral\u0131\u011f\u0131ndaki 13 erkek ve 6 kad\u0131nla yap\u0131lan bir \u00e7al\u0131\u015fmada, t\u00fcp \u015feklindeki elastik diren\u00e7 lasti\u011fiyle ve makinede yap\u0131lan leg curl kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131. Her ikisinde de arka uyluk kaslar\u0131n\u0131n tepe aktivitesi benzer bi\u00e7imde y\u00fcksekti. Ancak bantl\u0131 versiyonda, diz daha a\u00e7\u0131k konumdayken (30\u201350 derece) aktivite biraz daha d\u00fc\u015f\u00fckt\u00fc ve hareket daha zor hissedildi (10 \u00fczerinden 7,6 ve 5,9). Bu \u00f6l\u00e7\u00fcmler kas geli\u015fimini de\u011fil, tek seanstaki kas aktivitesini g\u00f6steriyor.<span id='quelle-4-8319' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayakta-bantla-bacak-bukusu\/#quelle-bottom-4-8319' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":8326,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1635],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":25373,"equipment":5015,"muscles":5270,"supporting-muscles":null,"training-type":null,"training-plans":[28693,28753,28765,28777],"alternative_exercises":[8707,8404,8703]},"yoast_head":"<title>Ayakta bantla leg curl | Training.fit<\/title>\n<meta name=\"description\" content=\"Ayakta bantla leg curl: al\u00e7ak ve g\u00fcvenli sabitleme, sabit uyluk, topu\u011fu kald\u0131rma ve kal\u00e7ay\u0131 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