{"id":8384,"date":"2026-10-12T21:37:47","date_gmt":"2026-10-12T19:37:47","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8384"},"modified":"2026-10-12T21:37:47","modified_gmt":"2026-10-12T19:37:47","slug":"ayaklar-yukseltilerek-yapilan-halka-cekisi","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ayaklar-yukseltilerek-yapilan-halka-cekisi\/","title":{"rendered":"Ayaklar y\u00fcksekte halka \u00e7eki\u015fi"},"content":{"rendered":"<p>Ayaklar y\u00fcksekte halka \u00e7eki\u015fi, \u00fcst s\u0131rt ve kollar i\u00e7in zorlu bir v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizidir. Topuklar\u0131n\u0131 sehpaya dayay\u0131p g\u00f6\u011fs\u00fcn\u00fcn \u00fczerindeki iki halkay\u0131 tutar ve \u00fcst s\u0131rt kaslar\u0131n\u0131 ve kollar\u0131n\u0131 kullanarak v\u00fccudunu halkalara do\u011fru \u00e7ekersin. Hareket <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9724\">ters v\u00fccut \u00e7eki\u015fine<\/a> dayan\u0131r, ancak halkalar birbirinden ba\u011f\u0131ms\u0131z hareket eder ve ayaklar\u0131n\u0131n y\u00fcksekte olmas\u0131 egzersizi zorla\u015ft\u0131r\u0131r.<\/p>\n<p>Bacaklar\u0131n y\u00fcksekteyken v\u00fccudunu sabit tutam\u0131yorsan ayaklar\u0131n yerde kald\u0131\u011f\u0131 halka \u00e7eki\u015fiyle ba\u015fla. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9397\">Kablo \u00e7eki\u015fi<\/a> de iyi bir se\u00e7enektir; orada zorlu\u011fu v\u00fccut a\u00e7\u0131s\u0131yla de\u011fil, se\u00e7ti\u011fin a\u011f\u0131rl\u0131kla ayarlars\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>\u0130ki halkay\u0131 ayn\u0131 y\u00fcksekli\u011fe ayarla ve sabitlemelerle kay\u0131\u015flar\u0131 kontrol et. Topuklar\u0131n\u0131n kaymadan dayanabilece\u011fi sabit bir sehpa yerle\u015ftir. Halkalar\u0131n alt\u0131nda, s\u0131rt\u0131n yere de\u011fmeden kollar\u0131n\u0131 d\u00fczle\u015ftirebilece\u011fin kadar alan bulunmal\u0131d\u0131r.<\/p>\n<p>Karn\u0131n\u0131 s\u0131k ve kal\u00e7alar\u0131n\u0131 g\u00f6vdenle ayn\u0131 hizada tut. Dirseklerin yanlardan geriye giderken g\u00f6\u011fs\u00fcn\u00fc halkalara \u00e7ek. Hareket s\u0131ras\u0131nda rahat bir tutu\u015fu korumak i\u00e7in ellerinle birlikte halkalar da hafif\u00e7e d\u00f6nebilir. Kal\u00e7alar\u0131n\u0131 d\u00fc\u015f\u00fcrmeden k\u00fcrek kemiklerinin \u00f6ne hareket etmesine izin vererek kollar\u0131n d\u00fczle\u015fene kadar al\u00e7al. Sonraki \u00e7eki\u015ften \u00f6nce omuzlar\u0131n\u0131, kal\u00e7alar\u0131n\u0131 ve topuklar\u0131n\u0131 hizal\u0131 tut.<\/p>\n<p>Topuklar\u0131n\u0131n sehpan\u0131n sana yak\u0131n kenar\u0131na yaln\u0131zca de\u011fmedi\u011fini, g\u00fcvenle dayand\u0131\u011f\u0131n\u0131 kontrol et. \u00c7ekerken sehpay\u0131 kendine s\u00fcr\u00fcklemeye \u00e7al\u0131\u015fmak yerine ayaklar\u0131n\u0131n destek \u00fczerinde do\u011fal bi\u00e7imde d\u00f6nmesine izin ver. Kay\u0131\u015flar e\u015fit gergin kalmal\u0131 ve halkalar g\u00f6\u011fs\u00fcn\u00fcn yanlar\u0131na yakla\u015f\u0131k ayn\u0131 anda ula\u015fmal\u0131d\u0131r.<\/p>\n<p>Parmaklar\u0131n\u0131 halkalar\u0131n \u00e7evresine dolayarak normal tutu\u015f kullan. Bu \u00e7eki\u015f i\u00e7in bileklerini halkalar\u0131n \u00fczerine b\u00fckerek yalanc\u0131 tutu\u015fa ge\u00e7men gerekmez. \u00dcstte bir halkay\u0131 keskin bi\u00e7imde \u00e7evirmeden, hareket boyunca ellerinin ak\u0131c\u0131 bi\u00e7imde d\u00f6nmesine izin ver.<\/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%2FMXWLjCDsO5w%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/MXWLjCDsO5w\" \/><meta itemprop=\"duration\" content=\"PT1M6S\" \/><meta itemprop=\"uploadDate\" content=\"2018-05-21T20:48:15Z\" \/><meta itemprop=\"name\" content=\"Feet Elevated Ring Row | GPS Human Performance\" \/><meta itemprop=\"description\" content=\"Learn how to perform Feet Elevated Ring Rows. Train with GPS Human Performance online today remotely on the TrainHeroic platform. Daily workouts delivered right to your phone for under &#36;1 a day. Learn more here: https:\/\/marketplace.trainheroic.com\/brand\/gps-human-performance?attrib=35135-yt Please subscribe to our channel! https:\/\/www.youtube.com\/gpshumanperformanceUSA Also follow GPS Human Performance here: http:\/\/www.gpshumanperformance.com https:\/\/www.instagram.com\/gpshumanperformance\/ https:\/\/www.facebook.com\/gpshumanperformance https:\/\/twitter.com\/gpshumanperform GPS Human Performance is an online Strength &amp; Conditioning company providing, coaching, education and programming to Armed Services Members, Beginner to Advanced Olympic Weightlifters (Home of USA-Weightlifting\u2019s Grounds &amp; Pounds Weightlifting Club) and Fitness Enthusiasts. We are led by former THOR3 Strength &amp; Conditioning Coach Geoffrey Steinbacher who has over 11+ years of experience in the field of Tactical Strength &amp; Conditioning, Human Performance, Sports Performance and Athletic Training\/Sports Medicine.\"><div class=\"lyte-wrapper\" title=\"Feet Elevated Ring Row | GPS Human Performance\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_MXWLjCDsO5w\"><div id=\"lyte_MXWLjCDsO5w\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMXWLjCDsO5w%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Feet Elevated Ring Row | GPS Human Performance<\/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\/MXWLjCDsO5w\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMXWLjCDsO5w%2F0.jpg\" alt=\"Feet Elevated Ring Row | GPS Human Performance\" 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\">Halka ba\u011flant\u0131lar\u0131n\u0131 kontrol et ve topuklar\u0131n\u0131 koyaca\u011f\u0131n yere sa\u011flam bir sehpa yerle\u015ftir.<\/p>\n<p class=\"num\">\u0130ki halkay\u0131 kavra ve topuklar\u0131n sehpada olacak \u015fekilde altlar\u0131na yerle\u015f.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 yerden uzak tutarak omuzlar\u0131n, kal\u00e7alar\u0131n ve topuklar\u0131n d\u00fcz bir \u00e7izgi olu\u015fturacak \u015fekilde v\u00fccudunu hizala.<\/p>\n<p class=\"num\">Kal\u00e7alar\u0131n\u0131 yukar\u0131 f\u0131rlatmadan dirseklerini b\u00fck ve g\u00f6\u011fs\u00fcn\u00fc halkalara \u00e7ek.<\/p>\n<p class=\"num\">Kar\u0131n ve bacak kaslar\u0131n\u0131 s\u0131k\u0131 tutarak kollar\u0131n d\u00fczle\u015fene kadar ak\u0131c\u0131 bi\u00e7imde al\u00e7al. Setten sonra tutu\u015fu b\u0131rakmadan \u00f6nce ayaklar\u0131n\u0131 yere koy.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Kal\u00e7alar\u0131n\u0131 yukar\u0131 itmek, s\u0131rt ve kollar\u0131n\u0131n yapt\u0131\u011f\u0131 \u00e7eki\u015fi azalt\u0131rken g\u00f6\u011fs\u00fcn\u00fcn y\u00fckseliyormu\u015f gibi g\u00f6r\u00fcnmesine neden olabilir. G\u00f6vdenle bacaklar\u0131n\u0131 birlikte hareket ettir.<\/p>\n<p>Dirseklerini b\u00fck\u00fcl\u00fc b\u0131rakarak her d\u00f6n\u00fc\u015f\u00fc k\u0131saltma ve tekrar\u0131 bitirmek i\u00e7in \u00e7eneni halkalara uzatma. Sabit v\u00fccut \u00e7izgisiyle hareketi tamamlayam\u0131yorsan halka y\u00fcksekli\u011fini ayarla veya ayaklar\u0131n\u0131n yerde oldu\u011fu versiyona d\u00f6n.<\/p>\n<p>Bir omzunu \u00f6nce halkalara yakla\u015ft\u0131rmak yerine g\u00f6\u011fs\u00fcn\u00fc iki halkaya da e\u015fit uzakl\u0131kta tut. G\u00f6vden d\u00f6n\u00fcyorsa al\u00e7al ve sonraki \u00e7eki\u015ften \u00f6nce v\u00fccudunu d\u00fczle\u015ftir. G\u00f6\u011fs\u00fcn\u00fc \u00e7evirmeden iki taraf\u0131 birlikte yukar\u0131 getirebilene kadar daha az zorlay\u0131c\u0131 bir a\u00e7\u0131 kullan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Halka \u00e7eki\u015fleri bir ask\u0131 antrenman\u0131 t\u00fcr\u00fcd\u00fcr. \u00c7al\u0131\u015fmalar\u0131n \u00e7o\u011fu, ask\u0131da yap\u0131lan \u00e7eki\u015fleri sabit destekle yap\u0131lan \u00e7eki\u015flerle kar\u015f\u0131la\u015ft\u0131r\u0131r. Tek seanstaki kas aktivitesini veya y\u00fck\u00fc \u00f6l\u00e7t\u00fckleri i\u00e7in hangi versiyonun daha fazla kas geli\u015ftirdi\u011fini de\u011fil, kaslar\u0131n ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6sterirler.<\/p>\n<p>Fiziksel olarak aktif ki\u015filerle yap\u0131lan 18 \u00e7al\u0131\u015fmay\u0131 inceleyen 2020 tarihli bir derleme, ask\u0131da \u015f\u0131nav ve plank gibi egzersizlerin genellikle geleneksel versiyonlar\u0131na g\u00f6re \u00fcst g\u00f6vde ve merkez b\u00f6lge kaslar\u0131n\u0131 daha fazla aktive etti\u011fini buldu. Ters v\u00fccut \u00e7eki\u015fi bu \u00f6r\u00fcnt\u00fcn\u00fcn d\u0131\u015f\u0131nda kald\u0131: kay\u0131\u015f kullanmak, geleneksel \u00e7eki\u015fe g\u00f6re aktiviteyi art\u0131rmad\u0131.<span id='quelle-1-8384' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayaklar-yukseltilerek-yapilan-halka-cekisi\/#quelle-bottom-1-8384' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>12 erkek sporcuyla yap\u0131lan bir \u00e7al\u0131\u015fmada, TRX ters v\u00fccut \u00e7eki\u015fi s\u0131ras\u0131nda ayaklar\u0131 yerde tutmak yerine ikinci bir kay\u0131\u015fa yerle\u015ftirmek, kollar\u0131n \u00e7ekmesi gereken v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 oran\u0131n\u0131 yakla\u015f\u0131k %73\u201376&#8217;ya y\u00fckseltti. Ancak ayaklar y\u00fckseltildi\u011finde trapez ve biceps daha aktif de\u011fildi. Baz\u0131 \u00f6l\u00e7\u00fcmlerde aktivite daha d\u00fc\u015f\u00fck bile bulundu.<span id='quelle-2-8384' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayaklar-yukseltilerek-yapilan-halka-cekisi\/#quelle-bottom-2-8384' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Bir \u00e7al\u0131\u015fmada, 14 erkek ve 14 kad\u0131n ask\u0131 kay\u0131\u015flar\u0131nda 3 \u00e7eki\u015f versiyonu yapt\u0131. Y\u00fcksek \u00e7eki\u015f ve kollar\u0131n geni\u015f\u00e7e yana a\u00e7\u0131ld\u0131\u011f\u0131 \u00e7eki\u015f, trapez ve arka omuz kaslar\u0131n\u0131n aktivitesini maksimum aktivitelerinin %60&#8217;\u0131n\u0131n \u00fczerine \u00e7\u0131kard\u0131. Al\u00e7ak \u00e7eki\u015fte ise yaln\u0131zca orta trapez, geni\u015f s\u0131rt kas\u0131 ve arka omuz, maksimum aktivitelerinin %40\u201360&#8217;\u0131na ula\u015ft\u0131.<span id='quelle-3-8384' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayaklar-yukseltilerek-yapilan-halka-cekisi\/#quelle-bottom-3-8384' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 25 yeti\u015fkinle yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada, ask\u0131da ters v\u00fccut \u00e7eki\u015fi sabit destekle yap\u0131lan benzer bir \u00e7eki\u015fle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131. Kay\u0131\u015f kullanmak, yan omuz ve yan kar\u0131n kaslar\u0131n\u0131n (oblikler) aktivitesini art\u0131rd\u0131.<span id='quelle-4-8384' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ayaklar-yukseltilerek-yapilan-halka-cekisi\/#quelle-bottom-4-8384' ><sup>[4]<\/sup><\/a><\/span><\/p>\n<p>Ayaklar\u0131 y\u00fckseltmek y\u00fck\u00fc art\u0131r\u0131r, halkalar ise deste\u011fi daha az sabit h\u00e2le getirir. \u015eimdiye kadarki \u00e7al\u0131\u015fmalar, bu de\u011fi\u015fikliklerden herhangi birinin s\u0131rt kaslar\u0131n\u0131n yapt\u0131\u011f\u0131 i\u015fi art\u0131rd\u0131\u011f\u0131n\u0131 ortaya koymu\u015f de\u011fil.<\/p>\n","protected":false},"featured_media":8389,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":30977,"equipment":[5003,5041],"muscles":[5300,5297,5293,5299,5296,5288],"supporting-muscles":null,"training-type":null,"training-plans":[28717],"alternative_exercises":[8833,9397,9414,9484]},"yoast_head":"<title>Ayaklar y\u00fcksekte halka \u00e7eki\u015fi | Training.fit<\/title>\n<meta name=\"description\" content=\"Ayaklar y\u00fcksekte halka \u00e7eki\u015fi: sehpa ve halka kurulumu, d\u00fcz v\u00fccut \u00e7izgisi, g\u00f6\u011fse kontroll\u00fc \u00e7eki\u015f ve kollar\u0131 tam a\u00e7arak d\u00f6n\u00fc\u015f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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