{"id":8339,"date":"2026-10-01T08:11:10","date_gmt":"2026-10-01T06:11:10","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8339"},"modified":"2026-10-01T08:11:10","modified_gmt":"2026-10-01T06:11:10","slug":"direnc-bandiyla-sinav","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-sinav\/","title":{"rendered":"Diren\u00e7 band\u0131yla \u015f\u0131nav"},"content":{"rendered":"<p>Diren\u00e7 band\u0131yla \u015f\u0131navda, normal <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9265\">\u015f\u0131nava<\/a> bir bant eklersin. Bant s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131ndan ge\u00e7er ve iki elinin alt\u0131nda tutulur. V\u00fccudunu yerden yukar\u0131 iterken bant gerilir ve g\u00f6\u011f\u00fcs, omuz ve triseps kaslar\u0131n\u0131n a\u015fmas\u0131 gereken direnci art\u0131r\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8872\">Bantla g\u00f6\u011f\u00fcs presinde<\/a> de band\u0131 bir iti\u015f hareketinde kullan\u0131rs\u0131n, ancak v\u00fccudun farkl\u0131 bir pozisyondad\u0131r. Bu versiyonda bildi\u011fin \u015f\u0131nav\u0131 yerde yapar ve yaln\u0131zca band\u0131 eklersin. Bu varyasyonu, kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla kontroll\u00fc tekrarlar yapabildi\u011finde se\u00e7.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Band\u0131 s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na, k\u00fcrek kemikleri hizas\u0131nda ve boynundan belirgin bi\u00e7imde a\u015fa\u011f\u0131da kalacak \u015fekilde d\u00fcz yerle\u015ftir. Band\u0131 iki tarafta e\u015fit uzunluk kalacak \u015fekilde kavra ve u\u00e7lar\u0131n\u0131 avu\u00e7lar\u0131nla zemin aras\u0131nda g\u00fcvenle sabitle. Kollar\u0131n\u0131 b\u00fck\u00fcp a\u00e7arken bant boynuna do\u011fru kaymak yerine k\u00fcrek kemikleri hizas\u0131nda kalmal\u0131d\u0131r.<\/p>\n<p>D\u00fc\u015f\u00fck diren\u00e7li bir bantla ba\u015fla ve hareketin tamam\u0131n\u0131 kontroll\u00fc yapabildi\u011finden emin ol. Bant \u00fcst konumda daha fazla gerildi\u011fi i\u00e7in hareketin bu k\u0131sm\u0131 daha zor olabilir. Yine de kal\u00e7alar\u0131n\u0131 \u00f6nce y\u00fckseltmeden veya d\u00f6n\u00fc\u015f\u00fc k\u0131saltmadan kollar\u0131n d\u00fczle\u015fene kadar yukar\u0131 itebilmelisin. Bant elinin alt\u0131nda kayarsa dur ve band\u0131 yeniden yerle\u015ftir.<\/p>\n<p>Ayaklar\u0131nla geriye ad\u0131m atmadan \u00f6nce band\u0131n avu\u00e7lar\u0131n\u0131n alt\u0131nda d\u00fczg\u00fcn uzand\u0131\u011f\u0131n\u0131 kontrol et. Band\u0131n kal\u0131n bir kat olu\u015fturmas\u0131 elinin yana yatmas\u0131na neden olabilir. Band\u0131 bileklerine s\u0131k\u0131ca dolamadan, kollar\u0131n uzad\u0131\u011f\u0131nda ellerinin alt\u0131ndan kay\u0131p \u00e7\u0131kmayacak \u015fekilde sabitle.<\/p>\n<p>Al\u00e7al\u0131rken ba\u015f\u0131n\u0131 s\u0131rt\u0131nla ayn\u0131 hizada tut ve ellerinin hemen \u00f6n\u00fcndeki zemine bak. \u00c7enen g\u00f6\u011fs\u00fcnden \u00e7ok \u00f6nce yere ula\u015fmamal\u0131d\u0131r. Dirseklerini do\u011frudan yanlara a\u00e7mak yerine rahat bir a\u00e7\u0131yla geriye do\u011fru hareket ettir. G\u00fc\u00e7l\u00fc taraf\u0131na d\u00f6nmek yerine g\u00f6\u011fs\u00fcn\u00fc yere paralel tut. \u0130ni\u015fte nefes al, iti\u015fte ver. K\u00fcrek kemiklerin her tekrarla birlikte hareket edebilir; onlar\u0131 banda kar\u015f\u0131 zorlayarak birbirine s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015f h\u00e2lde tutman gerekmez.<\/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%2F7usDIUnlfNw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/7usDIUnlfNw\" \/><meta itemprop=\"duration\" content=\"PT5M46S\" \/><meta itemprop=\"uploadDate\" content=\"2022-02-07T00:00:06Z\" \/><meta itemprop=\"name\" content=\"The Best Resistance Band Push Ups | Banded Push Ups\" \/><meta itemprop=\"description\" content=\"This video is going to show you how to do a resistance band pushup! Banded push ups are ideal for anyone looking to supercharge their push-up game! Let&#039;s face it, once you master a bodyweight push-up, you need to start doing high-repetition sets just to feel a challenge. That&#039;s where a resistance band push-up comes in! Adding banded pushups to your routine will allow you to do fewer reps and sets while still getting all the benefits! A banded pushup works best with a 41-inch resistance band, which you can find at Clench Fitness! In this video, we&#039;ll show you a proper pushup guide and then show you exactly how to do push-up progressions as you get stronger and are ready to do more pushups. The best part?! You can use this push-up progression with resistance bands for all versions of pushups. Resistance bands chest exercises are a great way to build strength and mass in your chest muscles. So don&#039;t miss this band push-up tutorial! 41-inch Resistance Bands: https:\/\/clenchfitness.com\/collections\/resistance-bands\/products\/resistance-bands?variant=19925134114889 #BestResistanceBandPushUps #clenchfitness\"><div class=\"lyte-wrapper\" title=\"The Best Resistance Band Push Ups | Banded Push Ups\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_7usDIUnlfNw\"><div id=\"lyte_7usDIUnlfNw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F7usDIUnlfNw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">The Best Resistance Band Push Ups | Banded Push Ups<\/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\/7usDIUnlfNw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F7usDIUnlfNw%2F0.jpg\" alt=\"The Best Resistance Band Push Ups | Banded Push Ups\" 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 s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131ndan k\u00fcrek kemikleri hizas\u0131nda ge\u00e7ir.<\/p>\n<p class=\"num\">Her elinle bir ucunu tut.<\/p>\n<p class=\"num\">Diz \u00e7\u00f6k, ellerini yakla\u015f\u0131k omuz geni\u015fli\u011finde yere bas ve bant u\u00e7lar\u0131n\u0131 avu\u00e7lar\u0131n\u0131n alt\u0131nda sabitle.<\/p>\n<p class=\"num\">Ayaklar\u0131nla geriye ad\u0131m atarak v\u00fccudunun d\u00fcz oldu\u011fu \u015f\u0131nav konumuna ge\u00e7.<\/p>\n<p class=\"num\">Band\u0131 s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131nda d\u00fcz tutarak dirseklerini b\u00fck ve g\u00f6\u011fs\u00fcn\u00fc indir.<\/p>\n<p class=\"num\">Bant direncine kar\u015f\u0131 g\u00f6vdeni ve kal\u00e7alar\u0131n\u0131 birlikte kald\u0131rarak zemini it.<\/p>\n<p class=\"num\">Setten sonra dizlerini indir ve aya\u011fa kalkmadan \u00f6nce band\u0131 kontroll\u00fc bi\u00e7imde serbest b\u0131rak.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00c7ok k\u0131sa veya sert bir bant tam iti\u015fi engelleyebilir. Yukar\u0131 iti\u015fi bitirmek i\u00e7in \u00f6nce kal\u00e7alar\u0131n\u0131 kald\u0131rman gerekiyorsa daha d\u00fc\u015f\u00fck diren\u00e7li bir bant kullan.<\/p>\n<p>Band\u0131n boynunun etraf\u0131nda toplanmas\u0131na veya bir elinin alt\u0131ndan kaymas\u0131na izin verme. Avu\u00e7lar\u0131n\u0131 g\u00fcvenle yere bas\u0131l\u0131 tut ve zeminin yeterli tutu\u015f sa\u011flad\u0131\u011f\u0131n\u0131 kontrol et. Normal \u015f\u0131navdaki gibi ba\u015f\u0131n\u0131, g\u00f6vdeni ve bacaklar\u0131n\u0131 hizal\u0131 tut.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Ayn\u0131 ara\u015ft\u0131rma grubu, elastik bantla diren\u00e7 eklenmi\u015f \u015f\u0131nav \u00fczerine 2 \u00e7al\u0131\u015fma yapt\u0131. Her ikisinde de hareket <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8536\">bench press<\/a> ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131.<\/p>\n<p>\u0130lk \u00e7al\u0131\u015fmada, ileri d\u00fczey kuvvet antrenman\u0131 deneyimi olan 30 \u00fcniversite \u00f6\u011frencisi, 6 tekrar yapabildikleri y\u00fckle bench press ve bantl\u0131 \u015f\u0131nav yapt\u0131. \u0130kisi aras\u0131nda kas aktivitesi a\u00e7\u0131s\u0131ndan anlaml\u0131 fark bulunmad\u0131. \u00d6\u011frenciler daha sonra rastgele gruplara ayr\u0131ld\u0131: gruplar 5 hafta boyunca bench press veya bantl\u0131 \u015f\u0131nav yapt\u0131 ya da hi\u00e7 antrenman yapmad\u0131. Antrenman yapan iki grupta da 1 tekrar ve 6 tekrar maksimumlar\u0131 benzer \u00f6l\u00e7\u00fcde artt\u0131. Antrenman yapmayan grupta ise de\u011fi\u015fiklik olmad\u0131.<span id='quelle-1-8339' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-sinav\/#quelle-bottom-1-8339' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>\u0130kinci \u00e7al\u0131\u015fmada, kondisyonu iyi olan 29 gen\u00e7 erkek \u00fcniversite \u00f6\u011frencisi, \u00e7e\u015fitli iti\u015f egzersizlerinin her birini 3 tekrar yapt\u0131. Elastik diren\u00e7 eklenmi\u015f \u015f\u0131nav, g\u00f6\u011f\u00fcs, \u00f6n omuz ve trisepslerde a\u011f\u0131r y\u00fcklerle yap\u0131lan bench press ile yakla\u015f\u0131k ayn\u0131 aktiviteyi olu\u015ftururken kar\u0131n kaslar\u0131nda daha fazla aktivite sa\u011flad\u0131.<span id='quelle-2-8339' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-sinav\/#quelle-bottom-2-8339' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Her iki \u00e7al\u0131\u015fmada da yeterince zorlay\u0131c\u0131 bantl\u0131 \u015f\u0131navlar, bench press ile kar\u015f\u0131la\u015ft\u0131r\u0131labilir sonu\u00e7lar verdi. \u00c7al\u0131\u015fmalar\u0131n hi\u00e7biri kas hacmini \u00f6l\u00e7medi ve antrenman kar\u015f\u0131la\u015ft\u0131rmas\u0131 yaln\u0131zca 5 haftay\u0131 kapsad\u0131.<\/p>\n","protected":false},"featured_media":8344,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1634],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":30962,"equipment":5015,"muscles":[5305,5280,5282],"supporting-muscles":null,"training-type":null,"training-plans":[28717,28735],"alternative_exercises":[9185,8536,9265,8769]},"yoast_head":"<title>Diren\u00e7 band\u0131yla \u015f\u0131nav | Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla \u015f\u0131nav: band\u0131n yerle\u015fimi, ellerin g\u00fcvenli deste\u011fi, kontroll\u00fc iti\u015f ve s\u0131k yap\u0131lan hatalar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-sinav\/\" \/>\n<meta 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