{"id":8404,"date":"2026-10-16T20:15:58","date_gmt":"2026-10-16T18:15:58","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8404"},"modified":"2026-10-17T21:27:22","modified_gmt":"2026-10-17T19:27:22","slug":"halkalarda-bacak-bukusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/","title":{"rendered":"Halkalarda leg curl"},"content":{"rendered":"<p>Halkalarda leg curl, arka uyluklar i\u00e7in zorlu bir v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizidir. S\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 yerde kal\u0131rken topuklar\u0131n\u0131 al\u00e7ak halkalara yerle\u015ftirirsin. Kal\u00e7an\u0131 kald\u0131r\u0131r, dizlerini b\u00fckerek topuklar\u0131n\u0131 kendine \u00e7eker, ard\u0131ndan bacaklar\u0131n\u0131 yeniden uzat\u0131rs\u0131n. Hamstring kaslar\u0131 diz b\u00fckme hareketini kontrol eder ve kal\u00e7a kaslar\u0131n da kal\u00e7an\u0131 yukar\u0131da tutmana yard\u0131m eder.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8707\">Yatarak leg curl<\/a> hareketinde g\u00f6vdenin y\u00fcz\u00fcst\u00fc desteklendi\u011fi bir makine kullan\u0131rs\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>\u0130ki halkay\u0131 yere yak\u0131n, ayn\u0131 y\u00fcksekli\u011fe ayarla; kay\u0131\u015flar\u0131 ve ba\u011flant\u0131 noktas\u0131n\u0131 kontrol et. S\u0131rt\u00fcst\u00fc yat ve bacaklar\u0131n\u0131 hareket ettirebilece\u011fin kadar bo\u015fluk b\u0131rakarak topuklar\u0131n\u0131 halkalara g\u00fcvenle yerle\u015ftir. Kollar\u0131n\u0131 yere koy; ba\u015f\u0131n ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 yerde kals\u0131n.<\/p>\n<p>Kal\u00e7an\u0131 kald\u0131rmak i\u00e7in topuklar\u0131nla bast\u0131r, ard\u0131ndan halkalar\u0131 kal\u00e7ana \u00e7ekmek i\u00e7in dizlerini b\u00fck. Topuklar\u0131n yakla\u015f\u0131rken kal\u00e7an y\u00fckselebilir, ancak hareketi belini \u00e7ukurla\u015ft\u0131rarak tamamlama. Kal\u00e7an\u0131 yerden yukar\u0131da tutarak bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat ve kal\u00e7an d\u00fc\u015fmeye ba\u015flamadan dur. Ayaklar\u0131n\u0131 halkalardan \u00e7\u0131karmadan \u00f6nce kal\u00e7an\u0131 tamamen indir.<\/p>\n<p>Kal\u00e7an h\u00e2l\u00e2 yerdeyken topuklar\u0131n\u0131 halkalara yerle\u015ftir, ard\u0131ndan nazik\u00e7e a\u015fa\u011f\u0131 bast\u0131rarak temas\u0131 test et. Halkalar\u0131, geni\u015f\u00e7e iki yana a\u00e7\u0131lmalar\u0131na izin vermeden ayaklar\u0131nla yakla\u015f\u0131k ayn\u0131 aral\u0131kta tut. Kay\u0131\u015flar\u0131n, yak\u0131ndaki ekipmana s\u00fcrtmeden hareket edebilece\u011fi kadar alan bulunmal\u0131d\u0131r.<\/p>\n<p>Dizlerini biraz b\u00fckerek ba\u015fla ve iki dizinin birlikte b\u00fck\u00fcl\u00fcp b\u00fck\u00fclmedi\u011fini izle. Bu al\u0131\u015f\u0131lmad\u0131k konumu daha da zorla\u015ft\u0131racak \u015fekilde kollar\u0131n\u0131 kald\u0131rmak yerine, destek almak i\u00e7in avu\u00e7lar\u0131n\u0131 yerde tut. Bacaklar\u0131n\u0131 yaln\u0131zca iki topu\u011funu da halkalarda g\u00fcvenle tutabildi\u011fin kadar uzat.<\/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%2FLULmBlzm3bc%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/LULmBlzm3bc\" \/><meta itemprop=\"duration\" content=\"PT31S\" \/><meta itemprop=\"uploadDate\" content=\"2020-01-02T11:47:59Z\" \/><meta itemprop=\"name\" content=\"Hamstring Curls in Rings\" \/><meta itemprop=\"description\" content=\"Learn more at: https:\/\/weightlifting101.com\/ https:\/\/www.instagram.com\/weightlifting_101\/\"><div class=\"lyte-wrapper\" title=\"Hamstring Curls in Rings\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_LULmBlzm3bc\"><div id=\"lyte_LULmBlzm3bc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLULmBlzm3bc%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Hamstring Curls in Rings<\/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\/LULmBlzm3bc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLULmBlzm3bc%2F0.jpg\" alt=\"Hamstring Curls in Rings\" 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\">\u0130ki halkay\u0131 yere yak\u0131n ve ayn\u0131 y\u00fckseklikte olacak \u015fekilde ayarla, kay\u0131\u015flar\u0131 ve ba\u011flant\u0131 noktas\u0131n\u0131 kontrol et.<\/p>\n<p class=\"num\">S\u0131rt\u00fcst\u00fc yat, her halkaya bir topu\u011funu g\u00fcvenle yerle\u015ftir ve kollar\u0131n\u0131 yanlar\u0131na koy.<\/p>\n<p class=\"num\">Karn\u0131n\u0131 s\u0131k ve topuklar\u0131nla bast\u0131rarak kal\u00e7an\u0131 kald\u0131r.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 yerde kal\u0131rken topuklar\u0131n\u0131 kal\u00e7ana \u00e7ekmek i\u00e7in iki dizini b\u00fck.<\/p>\n<p class=\"num\">Kal\u00e7an\u0131n yere \u00e7\u00f6kmesine izin vermeden bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat.<\/p>\n<p class=\"num\">Kontroll\u00fc bir aral\u0131kta tekrarla, ard\u0131ndan ayaklar\u0131n\u0131 \u00e7\u0131karmadan \u00f6nce kal\u00e7an\u0131 indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Halkalar\u0131 ani sal\u0131n\u0131mla kendine \u00e7ekmek d\u00f6n\u00fc\u015f\u00fc kontrol etmeyi zorla\u015ft\u0131r\u0131r. K\u00fc\u00e7\u00fck bir diz hareketiyle ba\u015fla ve iki halkay\u0131 birlikte ilerlet.<\/p>\n<p>Kal\u00e7an\u0131 kald\u0131rmak i\u00e7in belini \u00e7ukurla\u015ft\u0131rma veya ba\u015f\u0131n\u0131 yere bast\u0131rma. Kal\u00e7an ve dizlerin hareket ederken omuzlar\u0131n ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 destek sa\u011flar. Halka y\u00fckseklikleri e\u015fit de\u011filse veya topuklar\u0131n halkalara sa\u011flam oturmuyorsa pelvisini d\u00f6nd\u00fcrerek durumu telafi etmeye \u00e7al\u0131\u015fma; sonraki tekrardan \u00f6nce sorunu d\u00fczelt.<\/p>\n<p>Kal\u00e7an havadayken ayaklar\u0131n\u0131 yeniden halkalara yerle\u015ftirmeye \u00e7al\u0131\u015fma. Topuklar\u0131ndan biri yerinden \u00e7\u0131karsa kal\u00e7an\u0131 indirip topu\u011funu yeniden yerle\u015ftir. Kal\u00e7an\u0131 yeniden kald\u0131rmadan \u00f6nce iki aya\u011f\u0131n\u0131 da tekrar sabitle ve iki topu\u011funun da sa\u011flam oturdu\u011fundan emin ol.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>\u0130ki aya\u011f\u0131n da halkalarda oldu\u011fu leg curl hareketini inceleyen bir \u00e7al\u0131\u015fma yok gibi g\u00f6r\u00fcn\u00fcyor. Ancak birka\u00e7 ara\u015ft\u0131rma top, kayd\u0131r\u0131c\u0131 disk veya ask\u0131 sistemiyle yap\u0131lan benzer leg curl varyasyonlar\u0131n\u0131 ele ald\u0131. Bu \u00e7al\u0131\u015fmalar, uzun vadeli kas veya kuvvet kazan\u0131mlar\u0131n\u0131 de\u011fil, tek seanstaki arka uyluk kas\u0131 aktivitesini \u00f6l\u00e7t\u00fc.<\/p>\n<p>Her egzersizi 3 tekrar yapan sa\u011fl\u0131kl\u0131 31 gen\u00e7 yeti\u015fkinde (18 erkek), topla leg curl, Nordic hamstring curl hareketinden daha d\u00fc\u015f\u00fck arka uyluk aktivitesi olu\u015fturdu. Yazarlar, bu daha d\u00fc\u015f\u00fck aktivite nedeniyle topla leg curl\u00fcn, d\u00fcz bacak deadlift gibi, bir kuvvet program\u0131n\u0131n ba\u015flang\u0131\u00e7 a\u015famas\u0131na uygun olabilece\u011fini belirtiyor.<span id='quelle-1-8404' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/#quelle-bottom-1-8404' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>10 erkek ve 10 kad\u0131nla yap\u0131lan 2026 tarihli bir \u00e7al\u0131\u015fmada, bilgisayar modellemesi kullan\u0131larak arka uyluk kaslar\u0131n\u0131n \u00fcretti\u011fi kuvvetler tahmin edildi. Tek bacakla kayd\u0131r\u0131c\u0131l\u0131 leg curl\u00fcn al\u00e7alma a\u015famas\u0131nda, arka uyluk kaslar\u0131ndan biceps femoris&#8217;in uzun ba\u015f\u0131ndaki kuvvet v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n yakla\u015f\u0131k 0,9 kat\u0131na ula\u015ft\u0131. Bu de\u011fer, tam h\u0131z sprintteki de\u011ferden anlaml\u0131 bi\u00e7imde farkl\u0131 de\u011fildi. Kayd\u0131r\u0131c\u0131l\u0131 leg curlde arka uyluk kaslar\u0131, di\u011fer egzersizlerin ve ko\u015fu h\u0131zlar\u0131n\u0131n neredeyse tamam\u0131na g\u00f6re daha az uzad\u0131. En y\u00fcksek kuvvetler ise <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=9426\">Rumen deadliftte<\/a> olu\u015ftu.<span id='quelle-2-8404' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/#quelle-bottom-2-8404' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>\u00dcst d\u00fczey 20 kad\u0131n atletle yap\u0131lan bir \u00e7al\u0131\u015fmada, ask\u0131 sistemiyle leg curl orta d\u00fczeyde arka uyluk aktivitesi olu\u015fturdu (maksimum kas\u0131lman\u0131n %50\u201380&#8217;i). Hareket s\u0131rt\u00fcst\u00fc yatarken, iki ayak kay\u0131\u015flarda ve kal\u00e7alar yukar\u0131da tutularak, dizler s\u0131rayla b\u00fck\u00fclerek yap\u0131ld\u0131. Test edilen 10 egzersiz aras\u0131nda en y\u00fcksek aktivite, topu\u011fun bir hal\u0131 par\u00e7as\u0131 \u00fczerinde kayd\u0131r\u0131ld\u0131\u011f\u0131 tek bacak leg curlde g\u00f6r\u00fcld\u00fc.<span id='quelle-3-8404' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/#quelle-bottom-3-8404' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":8408,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1638,1639,1635],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":25234,"equipment":5041,"muscles":[5270,5304,5328],"supporting-muscles":null,"training-type":null,"training-plans":[28693,28753,28765,28777],"alternative_exercises":[8707,8319,8703]},"yoast_head":"<title>Halkalarda leg curl | Training.fit<\/title>\n<meta name=\"description\" content=\"Halkalarda leg curl: topuklar\u0131n\u0131 sa\u011flam yerle\u015ftir, kal\u00e7an\u0131 kald\u0131r, dizlerini kontroll\u00fc b\u00fck ve bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat.\" \/>\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\/halkalarda-bacak-bukusu\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Halkalarda leg curl\" \/>\n<meta property=\"og:description\" content=\"Halkalarda leg curl: topuklar\u0131n\u0131 sa\u011flam yerle\u015ftir, kal\u00e7an\u0131 kald\u0131r, dizlerini kontroll\u00fc b\u00fck ve bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:27:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Ring-Leg-Curl.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 dakika\" \/>","yoast_head_json":{"title":"Halkalarda leg curl | Training.fit","description":"Halkalarda leg curl: topuklar\u0131n\u0131 sa\u011flam yerle\u015ftir, kal\u00e7an\u0131 kald\u0131r, dizlerini kontroll\u00fc b\u00fck ve bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/","og_locale":"tr_TR","og_type":"article","og_title":"Halkalarda leg curl","og_description":"Halkalarda leg curl: topuklar\u0131n\u0131 sa\u011flam yerle\u015ftir, kal\u00e7an\u0131 kald\u0131r, dizlerini kontroll\u00fc b\u00fck ve bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:27:22+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Ring-Leg-Curl.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"5 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/","url":"https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/","name":"Halkalarda leg curl | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-16T18:15:58+00:00","dateModified":"2026-10-17T19:27:22+00:00","description":"Halkalarda leg curl: topuklar\u0131n\u0131 sa\u011flam yerle\u015ftir, kal\u00e7an\u0131 kald\u0131r, dizlerini kontroll\u00fc b\u00fck ve bacaklar\u0131n\u0131 yava\u015f\u00e7a uzat.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/halkalarda-bacak-bukusu\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8404"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":10,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8404\/revisions"}],"predecessor-version":[{"id":30863,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8404\/revisions\/30863"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8703"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8319"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8707"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28777"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28765"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28753"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28693"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5328"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5304"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5270"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5041"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8408"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8404"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}