{"id":8474,"date":"2026-10-01T08:15:28","date_gmt":"2026-10-01T06:15:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8474"},"modified":"2026-10-01T08:15:28","modified_gmt":"2026-10-01T06:15:28","slug":"trap-bar-ile-ciftci-yuruyusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/trap-bar-ile-ciftci-yuruyusu\/","title":{"rendered":"Trap bar ile \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fc"},"content":{"rendered":"

Trap bar ile \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcnde iki ayr\u0131 a\u011f\u0131rl\u0131k yerine v\u00fccudunu \u00e7evreleyen tek bir \u00e7er\u00e7eve ta\u015f\u0131rs\u0131n. Bar\u0131n i\u00e7inde durur, yan tutacaklardan kald\u0131r\u0131r ve sabit tutarak y\u00fcr\u00fcrs\u00fcn. Bacaklar\u0131n hareket ederken kavrama g\u00fcc\u00fcn bar\u0131 g\u00fcvenle tutman\u0131 sa\u011flar; \u00fcst s\u0131rt ve g\u00f6vde kaslar\u0131n da y\u00fck\u00fc ta\u015f\u0131maya yard\u0131mc\u0131 olur.<\/p>\n

Bar\u0131 trap bar deadliftteki<\/a> gibi kald\u0131r\u0131r, ard\u0131ndan y\u00fcr\u00fcrs\u00fcn. Damb\u0131lla \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcnde<\/a> birbirinden ba\u011f\u0131ms\u0131z hareket edebilen iki a\u011f\u0131rl\u0131k ta\u015f\u0131rs\u0131n. Trap bar \u00f6zellikle plakalar\u0131n tak\u0131ld\u0131\u011f\u0131 man\u015fonlar \u00e7er\u00e7evenin d\u0131\u015f\u0131na uzand\u0131\u011f\u0131nda daha fazla a\u00e7\u0131k alan gerektirir.<\/p>\n

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

Bar\u0131 e\u015fit y\u00fckleyip plakalar\u0131 kilitlerle sabitlemeden \u00f6nce istedi\u011fin y\u00fckseklikte, iki tarafta da ayn\u0131 seviyede olan tutacaklar\u0131 se\u00e7. G\u00fczerg\u00e2htaki engelleri kontrol et ve \u00e7er\u00e7evenin dizlerine ve ayaklar\u0131na yeterli hareket alan\u0131 b\u0131rakt\u0131\u011f\u0131ndan emin ol. Tutacaklar\u0131n ortas\u0131nda dur. G\u00f6vde kaslar\u0131n\u0131 s\u0131k, kal\u00e7an\u0131 geriye it ve s\u0131rt\u0131n\u0131 n\u00f6tr konumda tutarak dizlerini b\u00fck. \u0130ki tutaca\u011f\u0131 denge noktalar\u0131ndan kavra ve \u00e7er\u00e7eveyi e\u011fmeden do\u011frul.<\/p>\n

Y\u00fcr\u00fcmeden \u00f6nce y\u00fck\u00fc sabitle. Kollar\u0131n\u0131 d\u00fcz, g\u00f6\u011fs\u00fcn\u00fc a\u00e7\u0131k ve g\u00f6vdeni sabit tut. \u0130leri bak ve bara tak\u0131lmayacak \u015fekilde k\u0131sa ad\u0131mlar at. Yaln\u0131zca \u00e7er\u00e7eveyi d\u00fcz ve tutu\u015fu g\u00fcvenli tutabildi\u011fin kadar ta\u015f\u0131. D\u00f6n\u00fc\u015ften yeterince \u00f6nce yava\u015fla ve birka\u00e7 k\u00fc\u00e7\u00fck ad\u0131mla d\u00f6n. Bitirdi\u011finde tamamen dur ve kal\u00e7an\u0131 ve dizlerini kontroll\u00fc b\u00fckerek \u00e7er\u00e7eveyi indir.<\/p>\n

G\u00fczerg\u00e2h\u0131 yaln\u0131zca tutacaklar aras\u0131ndaki bo\u015flu\u011fa g\u00f6re de\u011fil, y\u00fckl\u00fc bar\u0131n toplam geni\u015fli\u011fini dikkate alarak kontrol et. Man\u015fon u\u00e7lar\u0131 ve plakalar y\u00fcr\u00fcy\u00fc\u015f boyunca yak\u0131n ekipmana de\u011fmemelidir. \u00d6nce duraca\u011f\u0131n yer d\u00e2hil g\u00fczerg\u00e2h\u0131 bo\u015f barla bir kez y\u00fcr\u00fc. Nesnelerin \u00fczerinden ad\u0131m atmay\u0131 veya kap\u0131dan yan d\u00f6nerek s\u0131k\u0131\u015f\u0131k bi\u00e7imde ge\u00e7meyi gerektiren g\u00fczerg\u00e2hlardan ka\u00e7\u0131n.<\/p>\n

Tutacak y\u00fcksekli\u011fi, bacaklar\u0131n\u0131n \u00e7er\u00e7eve i\u00e7inde ne kadar alan\u0131 oldu\u011funu da etkiler. Bacaklar\u0131n\u0131 \u00e7er\u00e7eveden uzak tutan k\u0131sa ad\u0131mlar se\u00e7. \u00c7er\u00e7eveye yakla\u015fmaya ba\u015flarlarsa daha h\u0131zl\u0131 y\u00fcr\u00fcmek yerine durup devam etmeden \u00f6nce kurulumunu yeniden ayarla.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Trap Bar Farmers Carry<\/div><\/div>
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