{"id":8409,"date":"2026-09-30T12:15:16","date_gmt":"2026-09-30T10:15:16","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8409"},"modified":"2026-10-17T21:27:41","modified_gmt":"2026-10-17T19:27:41","slug":"guvenlik-bariyla-comelme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/guvenlik-bariyla-comelme\/","title":{"rendered":"Safety bar squat"},"content":{"rendered":"

Safety bar squat, klasik halter squat\u0131na farkl\u0131 bir his katar. Bu harekette tutacaklar\u0131 omuzlar\u0131n\u0131n \u00f6n\u00fcne uzanan pedli bir bar kullan\u0131rs\u0131n. Bar\u0131n pedli b\u00f6l\u00fcm\u00fc s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na oturur; \u00e7\u00f6melip do\u011frulurken \u00f6ndeki tutacaklar\u0131 kavrars\u0131n. G\u00f6vde kaslar\u0131n bar\u0131n konumunu sabit tutarken uyluk ve kal\u00e7a kaslar\u0131n y\u00fck\u00fc hareket ettirir.<\/p>\n

Ellerinin \u00f6nde olmas\u0131 bu egzersizi front squata d\u00f6n\u00fc\u015ft\u00fcrmez. Front squatta<\/a> normal bir halter omuzlar\u0131n\u0131n \u00f6n k\u0131sm\u0131na oturur. Halterle squatta<\/a> d\u00fcz bar\u0131 s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na yerle\u015ftirirsin ve tutmak i\u00e7in ellerini geriye uzatman gerekir. G\u00fcvenlik bar\u0131 tutu\u015fu ve y\u00fck\u00fcn v\u00fccuduna oturma bi\u00e7imini de\u011fi\u015ftirir.<\/p>\n

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

Bar\u0131 bir kafeste kullan ve \u00fcreticinin bar\u0131n y\u00f6n\u00fcyle ilgili talimatlar\u0131n\u0131 izle: g\u00fcvenlik barlar\u0131n\u0131n k\u0131vr\u0131m\u0131, pedleri ve tutacaklar\u0131 farkl\u0131d\u0131r. Bar\u0131n pedli b\u00f6l\u00fcm\u00fcn\u00fc, ba\u015f\u0131n\u0131 \u00f6ne itmeyecek \u015fekilde s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na ve omuzlar\u0131na rahat\u00e7a yerle\u015ftir. Kancalar\u0131, iki aya\u011f\u0131n da yere tam basarken bar\u0131 \u00e7\u0131karabilecek kadar al\u00e7a\u011fa; g\u00fcvenlik desteklerini planlanan alt konumun hemen alt\u0131na ayarla.<\/p>\n

Bar\u0131n dengesi d\u00fcz bardan farkl\u0131 hissettirebilece\u011fi i\u00e7in hafif y\u00fckle ba\u015fla. Tutacaklar\u0131 sabit tut. Kal\u00e7an\u0131 ve dizlerini birlikte b\u00fck ve kontrol edebildi\u011fin aral\u0131kta al\u00e7al. Ayaklar\u0131nla yere sa\u011flam basmay\u0131 s\u00fcrd\u00fcr, ard\u0131ndan kal\u00e7anla g\u00f6\u011fs\u00fcn\u00fc birlikte y\u00fckselterek do\u011frul. Bar\u0131 kafese geri koymak i\u00e7in yaln\u0131zca dengeli oldu\u011funda \u00f6ne y\u00fcr\u00fc.<\/p>\n

Plakalar\u0131 se\u00e7meden \u00f6nce bo\u015f bar\u0131n kendi a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kontrol et. \u00d6zel bar, normalde kulland\u0131\u011f\u0131n d\u00fcz bardan daha a\u011f\u0131r veya hafif olabilir; dolay\u0131s\u0131yla yaln\u0131zca plakalar\u0131 e\u015fitlemek toplam y\u00fck\u00fc e\u015fitlemez. \u0130ki taraf\u0131 e\u015fit y\u00fckle ve uygun plaka kilitleri kullan.<\/p>\n

Bar\u0131 kancalardan kald\u0131rmadan \u00f6nce kendini bar\u0131n alt\u0131nda ortala. Pedler iki omzuna e\u015fit temas etmeli ve g\u00f6\u011fs\u00fcn\u00fc d\u00f6nd\u00fcrmeden iki elinle de ilgili tutaca\u011fa ula\u015fabilmelisin. Alt konumu hafif y\u00fckle test et ve pedli b\u00f6l\u00fcmle \u00f6ne uzanan tutacaklar\u0131n kafese de\u011fmedi\u011fini kontrol et. Setten sonra bar\u0131 yerine koyarken bu b\u00f6l\u00fcmlerin kafese tak\u0131lmamas\u0131na dikkat et.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Yoke Bar Cues<\/div><\/div>
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