{"id":8541,"date":"2026-09-26T10:43:38","date_gmt":"2026-09-26T08:43:38","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8541"},"modified":"2026-09-26T10:43:38","modified_gmt":"2026-09-26T08:43:38","slug":"kabloda-kalca-adduksiyonu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-kalca-adduksiyonu\/","title":{"rendered":"Kabloda i\u00e7 bacak \u00e7eki\u015fi"},"content":{"rendered":"<p>Kabloda i\u00e7 bacak \u00e7eki\u015fi, i\u00e7 bacak kaslar\u0131n\u0131 hedeflemek i\u00e7in etkili bir egzersizdir ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8538\">makinede i\u00e7 bacak s\u0131k\u0131\u015ft\u0131rma<\/a> ile <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9535\">yana lunge<\/a> hareketlerini \u00e7ok iyi tamamlar. Bu egzersizde kablo istasyonunun yan\u0131nda durur, kabloya ba\u011fl\u0131 baca\u011f\u0131n\u0131 i\u00e7eri do\u011fru \u00e7ekerek a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Egzersizi yapmak i\u00e7in bir kablo istasyonuna, ayak bile\u011fi kay\u0131\u015f\u0131na ve \u00f6zellikle y\u00fcksek a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015f\u0131yorsan dengeni korumak i\u00e7in tutunabilece\u011fin bir deste\u011fe ihtiyac\u0131n vard\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>En iyi sonucu almak i\u00e7in hareketi, kar\u015f\u0131 taraf\u0131na tutunarak sa\u011flam bir duru\u015f sa\u011flayabilece\u011fin bir kablo istasyonunda yap.<\/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%2FFUEq2RqJrbU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/FUEq2RqJrbU\" \/><meta itemprop=\"duration\" content=\"PT1M1S\" \/><meta itemprop=\"uploadDate\" content=\"2012-11-05T05:24:44Z\" \/><meta itemprop=\"name\" content=\"Cable Hip Adduction\" \/><meta itemprop=\"description\" content=\"Cable Hip Adduction\"><div class=\"lyte-wrapper\" title=\"Cable Hip Adduction\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_FUEq2RqJrbU\"><div id=\"lyte_FUEq2RqJrbU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFUEq2RqJrbU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Cable Hip Adduction<\/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\/FUEq2RqJrbU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFUEq2RqJrbU%2F0.jpg\" alt=\"Cable Hip Adduction\" 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\">Kablo istasyonuna yan d\u00f6nerek dur ve ayak bile\u011fi kay\u0131\u015f\u0131n\u0131 alt kabloya tak.<\/p>\n<p class=\"num\">Kay\u0131\u015f\u0131 ayak bile\u011fine sabitle ve v\u00fccudunu dengede tutup hareketin tamam\u0131n\u0131 kontrol edebilece\u011fin hafif bir a\u011f\u0131rl\u0131kla ba\u015fla. A\u011f\u0131rl\u0131\u011f\u0131, i\u00e7 bacak makinesinde kulland\u0131\u011f\u0131n y\u00fck\u00fcn sabit bir oran\u0131na g\u00f6re de\u011fil, hareketi ne kadar kontroll\u00fc yapabildi\u011fine g\u00f6re ayarla.<\/p>\n<p class=\"num\">Kablo istasyonunun yan\u0131nda dur ve kabloyu gerecek, ancak a\u011f\u0131rl\u0131\u011f\u0131 hen\u00fcz kald\u0131rmayacak kadar yana do\u011fru birka\u00e7 ad\u0131m at. \u0130stasyonun kar\u015f\u0131 taraf\u0131na tutunabildi\u011finden emin ol. Gerekirse kabloyu bir uzatma aparat\u0131 veya zincirle uzat.<\/p>\n<p class=\"num\">Yana do\u011fru bir ad\u0131m daha atarak kay\u0131\u015f\u0131n ba\u011fl\u0131 oldu\u011fu baca\u011f\u0131n\u0131 uzat.<\/p>\n<p class=\"num\">Dik dur, v\u00fccudunu s\u0131k\u0131 tut ve \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n baca\u011f\u0131n\u0131 d\u00fcz tut.<\/p>\n<p class=\"num\">Kay\u0131\u015fa ba\u011fl\u0131 olan, d\u0131\u015far\u0131 uzatt\u0131\u011f\u0131n aya\u011f\u0131n\u0131 yava\u015f\u00e7a \u00fczerinde durdu\u011fun baca\u011f\u0131na do\u011fru getir.<\/p>\n<p class=\"num\">En geni\u015f hareket a\u00e7\u0131kl\u0131\u011f\u0131 i\u00e7in aya\u011f\u0131n, \u00fczerinde durdu\u011fun baca\u011f\u0131n \u00f6n\u00fcnden ge\u00e7meli.<\/p>\n<p class=\"num\">Baca\u011f\u0131n\u0131 kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna getir ve hareketi tekrarla. Bir baca\u011f\u0131 bitirdi\u011finde di\u011ferine ge\u00e7ip ayn\u0131 hareketi yap. Geli\u015fiminde dengesizlik olu\u015fmamas\u0131 i\u00e7in bir baca\u011f\u0131n daha g\u00fc\u00e7l\u00fc olsa bile ikisiyle de ayn\u0131 say\u0131da tekrar yap.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Egzersizden en iyi \u015fekilde yararlanmak i\u00e7in baca\u011f\u0131n\u0131 yaln\u0131zca kal\u00e7a ekleminden hareket ettirdi\u011finden emin ol. Le\u011fen kemi\u011fini sabit, dizini d\u00fcz tut.<\/p>\n<p>Le\u011fen kemi\u011fin oynuyor veya dizin b\u00fck\u00fcl\u00fcyorsa a\u011f\u0131rl\u0131\u011f\u0131 azalt. Hareketi do\u011fru yapmak, tekni\u011fi bozarak \u00e7al\u0131\u015fmaktan daha iyi sonu\u00e7 verir.<\/p>\n","protected":false},"featured_media":8545,"parent":0,"template":"","meta":[],"muskelgruppe":[1648,1635],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Kabloda kal\u00e7a add\u00fcksiyonu","target-muscles":25374,"equipment":5012,"muscles":5311,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":8538},"yoast_head":"<title>Kabloda i\u00e7 bacak \u00e7eki\u015fi - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda i\u00e7 bacak \u00e7eki\u015fi: ayak bile\u011fi kay\u0131\u015f\u0131n\u0131 takmay\u0131 ve istasyona tutunup baca\u011f\u0131n\u0131 yaln\u0131zca kal\u00e7adan hareket ettirmeyi ke\u015ffet. 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