{"id":8429,"date":"2026-10-12T21:38:33","date_gmt":"2026-10-12T19:38:33","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8429"},"modified":"2026-10-12T21:38:33","modified_gmt":"2026-10-12T19:38:33","slug":"yan-plank","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/yan-plank\/","title":{"rendered":"Yan plank"},"content":{"rendered":"<p>Yan plank, g\u00f6vde kaslar\u0131 i\u00e7in klasik bir yan duru\u015f egzersizidir. Bu versiyonda bir kolunu d\u00fcz tutup elinden destek al\u0131r, ayaklar\u0131n\u0131 \u00fcst \u00fcste koyars\u0131n. Yan kar\u0131n kaslar\u0131n belinin sarkmas\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olurken destek kolunun omuz kaslar\u0131 ve kal\u00e7a kaslar\u0131n duru\u015funu korur.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=6907\">Plankla<\/a> kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda yere d\u00f6n\u00fck olmak yerine v\u00fccudunun bir yan\u0131 \u00fczerinde denge kurars\u0131n. Bu konumda dengeli durabildi\u011finde <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7090\">diz \u00e7ekmeli yan plankta<\/a> bir baca\u011f\u0131n\u0131 da hareket ettirerek egzersizi zorla\u015ft\u0131rabilirsin. Destek daha zorlay\u0131c\u0131 h\u00e2le geldi\u011finde kal\u00e7an\u0131n veya omuzlar\u0131n\u0131n d\u00f6n\u00fcp d\u00f6nmedi\u011fini fark edebilmek i\u00e7in \u00f6nce hareketsiz yan plank konumuyla ba\u015fla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Alttaki elini omzunun alt\u0131na yerle\u015ftir ve bacaklar\u0131n\u0131 v\u00fccudunla ayn\u0131 hizada uzat. Avucunla bast\u0131r ve omuzlar\u0131n, kal\u00e7an ve ayak bileklerin yakla\u015f\u0131k d\u00fcz bir \u00e7izgi olu\u015fturana kadar pelvisini kald\u0131r. \u00dcst omzunu ve kal\u00e7an\u0131 alttakilerin \u00fczerine hizala. Bo\u015ftaki elini kal\u00e7ana koy; g\u00f6vdeni \u00e7evirmek i\u00e7in kullanma.<\/p>\n<p>Dirse\u011fini geriye zorlamadan destek kolunu d\u00fcz tut. Boynunu g\u00f6vdenle ayn\u0131 hizada tutarak ileri bak ve normal nefes al. Ayaklar\u0131n \u00fcst \u00fcsteyken dengede durmak zor geliyorsa \u00fcstteki aya\u011f\u0131n\u0131 alttakinin biraz \u00f6n\u00fcne yerle\u015ftir. Alttaki dizini b\u00fck\u00fcp yere dayayarak egzersizi kolayla\u015ft\u0131rabilirsin de. Belin sarkmadan veya omzun \u00e7\u00f6kmeden duru\u015fu sonland\u0131r, ard\u0131ndan kontroll\u00fc al\u00e7al\u0131p taraf de\u011fi\u015ftir.<\/p>\n<p>Alttaki elini kaymayan bir y\u00fczeye koy ve \u00fczerine a\u011f\u0131rl\u0131k aktarmadan \u00f6nce parmaklar\u0131n\u0131 a\u00e7. Avucun tamam\u0131yla bast\u0131r. Bu konumda bile\u011finin \u00fczerine rahat\u00e7a a\u011f\u0131rl\u0131k veremiyorsan dirse\u011fin omzunun alt\u0131nda olacak \u015fekilde \u00f6n kolunun \u00fczerinde yan plank yap. Bu varyasyon, yan plank konumunu korurken kol deste\u011fini de\u011fi\u015ftirir.<\/p>\n<p>Diz destekli versiyonda alttaki dizini b\u00fck ve d\u0131\u015f yan\u0131n\u0131 mata daya. \u00dcstteki baca\u011f\u0131n\u0131 d\u00fcz tut ve kal\u00e7an\u0131 kald\u0131r\u0131rken alttaki dizini kal\u00e7an ve omzunla hizala. Pelvisini \u00f6ne alarak g\u00f6vdenle ayn\u0131 hizaya getir; kal\u00e7an\u0131 arkada b\u0131rak\u0131rsan g\u00f6vdenle bacaklar\u0131n ayn\u0131 hizaya gelmez. Bo\u015f elini kal\u00e7ana koymadan \u00f6nce konumu d\u00fczenlemek i\u00e7in k\u0131sa s\u00fcre yerde kullanabilirsin.<\/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%2FBxq9DBOS-fE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Bxq9DBOS-fE\" \/><meta itemprop=\"duration\" content=\"PT34S\" \/><meta itemprop=\"uploadDate\" content=\"2022-07-15T15:46:16Z\" \/><meta itemprop=\"name\" content=\"How To Do A STRAIGHT ARM SIDE PLANK | Exercise Demonstration Video and Guide\" \/><meta itemprop=\"description\" content=\"The Straight Arm Side Plank is a great core stability and strengthening exercise that targets the obliques. To get started: 1. With your feet stacked on top of each other, plant your bottom hand into the floor to get into a side plank position. 2. Contract your core and press against the ground to keep your hips up to make a straight line from your feet to your shoulders. 3. Hold for the desired time, then switch sides and repeat. DISCOVER THE WORKOUT PROGRAM SUITED FOR YOUR GOALS Live Lean Program Selector Quiz: http:\/\/www.liveleantv.com\/quiz Don&#039;t forget to subscribe and check out our main channel: http:\/\/www.youtube.com\/liveleantv Facebook: http:\/\/www.facebook.com\/LiveLeanTV Instagram: http:\/\/www.instagram.com\/LiveLeanTV Twitter: http:\/\/www.twitter.com\/LiveLeanTV Snapchat: http:\/\/www.snapchat.com\/add\/LiveLeanTV\"><div class=\"lyte-wrapper\" title=\"How To Do A STRAIGHT ARM SIDE PLANK | Exercise Demonstration Video and Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Bxq9DBOS-fE\"><div id=\"lyte_Bxq9DBOS-fE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBxq9DBOS-fE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do A STRAIGHT ARM SIDE PLANK | Exercise Demonstration Video and Guide<\/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\/Bxq9DBOS-fE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBxq9DBOS-fE%2F0.jpg\" alt=\"How To Do A STRAIGHT ARM SIDE PLANK | Exercise Demonstration Video and Guide\" 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\">Yan otur ve bir elini omzunun alt\u0131nda yere yerle\u015ftir.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 uzat\u0131p ayaklar\u0131n\u0131 \u00fcst \u00fcste koy veya daha geni\u015f bir destek alan\u0131 i\u00e7in biri di\u011ferinin biraz \u00f6n\u00fcnde olacak \u015fekilde yerle\u015ftir.<\/p>\n<p class=\"num\">Elinle ve altta kalan aya\u011f\u0131nla yere bast\u0131r\u0131p kal\u00e7an\u0131 kald\u0131r. Omuzlar\u0131n, kal\u00e7an ve ayak bileklerin ayn\u0131 hizada olsun.<\/p>\n<p class=\"num\">\u00dcst kal\u00e7an\u0131 ve omzunu alttakilerle \u00fcst \u00fcste hizal\u0131 tut ve bo\u015f elini kal\u00e7ana koy.<\/p>\n<p class=\"num\">D\u00fczenli nefes alarak konumu koru, ard\u0131ndan kal\u00e7an\u0131 nazik\u00e7e indir. Di\u011fer tarafta konum al ve ayn\u0131 kontrolle tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Belinin yere do\u011fru sarkmas\u0131na izin vermek v\u00fccudunun d\u00fcz \u00e7izgisini bozar. Daha erken dur ve pozisyonunu yeniden ayarla ya da diz destekli varyasyonu yap.<\/p>\n<p>Yukar\u0131da kalmak i\u00e7in g\u00f6\u011fs\u00fcn\u00fc tavana do\u011fru \u00e7evirme. Omuzlar\u0131n\u0131 \u00fcst \u00fcste tut ve d\u00f6nmeye ba\u015flarsan duru\u015f s\u00fcresini k\u0131salt. Elini omzundan uza\u011fa koymak da \u00fcst g\u00f6vdeni desteklemeyi zorla\u015ft\u0131r\u0131r; kal\u00e7an\u0131 kald\u0131rmadan \u00f6nce elini omzunun alt\u0131na yerle\u015ftir.<\/p>\n<p>Yoruldu\u011funda a\u011f\u0131rl\u0131\u011f\u0131n\u0131 alttaki aya\u011f\u0131n\u0131n parmaklar\u0131na kayd\u0131rma. Aya\u011f\u0131n\u0131n yan\u0131n\u0131 sa\u011flamca yerde tut veya dengeyi kolayla\u015ft\u0131rmak i\u00e7in ayaklar\u0131n\u0131 biri di\u011ferinin biraz \u00f6n\u00fcnde olacak \u015fekilde yerle\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Yan plank ara\u015ft\u0131rmalar\u0131n\u0131n \u00e7o\u011fu, tek bir duru\u015f s\u0131ras\u0131nda kas aktivitesini \u00f6l\u00e7er. Bu, egzersizin hangi kaslar\u0131 zorlad\u0131\u011f\u0131n\u0131 g\u00f6sterir; zaman i\u00e7inde ne kadar g\u00fc\u00e7lendiklerini veya b\u00fcy\u00fcd\u00fcklerini g\u00f6stermez.<\/p>\n<p>Sa\u011fl\u0131kl\u0131 21 erkekle yap\u0131lan 2024 tarihli bir \u00e7al\u0131\u015fmada, \u00f6n kollar veya d\u00fcz kollar \u00fczerinde yap\u0131lan 10 plank versiyonu kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131. Burada anlat\u0131lan gibi kollar\u0131n d\u00fcz oldu\u011fu versiyonlar, \u00f6n kol planklar\u0131na g\u00f6re trisepslerde ve geni\u015f bir \u00fcst s\u0131rt kas\u0131 olan trapezin alt b\u00f6l\u00fcm\u00fcnde daha fazla aktivite olu\u015fturdu. Yan plankta \u00fcst trapez, k\u00fcrek kemi\u011fini sabit tutan serratus anterior ile orta ve alt trapeze g\u00f6re daha az aktifti.<span id='quelle-1-8429' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yan-plank\/#quelle-bottom-1-8429' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2016 tarihli bir \u00e7al\u0131\u015fmada, 23\u201345 ya\u015f aral\u0131\u011f\u0131ndaki kad\u0131n ve erkeklerden olu\u015fan 18 ki\u015fi, 10 g\u00f6vde egzersizi yapt\u0131. Ayaklardan destek al\u0131nan yan plank, d\u0131\u015f oblikleri maksimum aktivitelerinin %62&#8217;sinde \u00e7al\u0131\u015ft\u0131rd\u0131. Bu de\u011fer diz destekli yan plankta %37, yar\u0131m mekikte %28&#8217;di. Bel kaslar\u0131 da yan konumdaki egzersizlerde di\u011ferlerinin tamam\u0131na g\u00f6re daha aktifti. Yar\u0131m mekik ve tam mekik ise genel olarak rectus abdominis kas\u0131nda daha fazla aktivite olu\u015fturdu.<span id='quelle-2-8429' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yan-plank\/#quelle-bottom-2-8429' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Sa\u011fl\u0131kl\u0131 ve aktif 25 gen\u00e7 kad\u0131n ve erkekle yap\u0131lan 2014 tarihli bir \u00e7al\u0131\u015fmada, 4 yan plank versiyonu test edildi. Bunlar aras\u0131nda ayaklar\u0131n y\u00fckseltildi\u011fi bir versiyon ile yan planka d\u00f6nerek girilip \u00e7\u0131k\u0131lan bir versiyon da vard\u0131. Aktivite, genellikle altta kalan destek taraf\u0131ndaki kaslarda \u00fcst taraftakilerden daha y\u00fcksekti. Kal\u00e7an\u0131n yan taraf\u0131ndaki gluteus medius, 4 versiyondan 3&#8217;\u00fcnde maksimum aktivitesinin %69&#8217;unun \u00fczerinde \u00e7al\u0131\u015ft\u0131. D\u00f6n\u00fc\u015fl\u00fc versiyon, g\u00f6vde kaslar\u0131n\u0131 en fazla \u00e7al\u0131\u015ft\u0131ran se\u00e7enek oldu.<span id='quelle-3-8429' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/yan-plank\/#quelle-bottom-3-8429' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":8434,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":24546,"equipment":5020,"muscles":[5329,5326,5306],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":7958},"yoast_head":"<title>Yan plank | Training.fit<\/title>\n<meta name=\"description\" content=\"D\u00fcz kolla yan plank: el yerle\u015fimi, \u00fcst \u00fcste omuzlar ve kal\u00e7alar, daha kolay ayak pozisyonlar\u0131 ve kontroll\u00fc tutu\u015f.\" 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