{"id":8590,"date":"2026-09-25T15:37:02","date_gmt":"2026-09-25T13:37:02","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8590"},"modified":"2026-09-25T15:37:02","modified_gmt":"2026-09-25T13:37:02","slug":"direnc-bandiyla-dikey-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-dikey-cekis\/","title":{"rendered":"Diren\u00e7 band\u0131yla dik \u00e7eki\u015f"},"content":{"rendered":"<p>Diren\u00e7 band\u0131yla dik \u00e7eki\u015f, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8566\">halterle<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8592\">damb\u0131lla yap\u0131lan standart egzersizin<\/a> bir varyasyonudur. Diren\u00e7 band\u0131yla dik \u00e7eki\u015f yaparak da trapez kas\u0131n\u0131 (<a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=boyun-ve-trapez-antrenmani\">boynunla omuzlar\u0131n aras\u0131ndaki kas\u0131<\/a>) ve omuzlar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rabilirsin. Bu egzersizde band\u0131 iki kolunla \u00e7ene hizas\u0131na kadar \u00e7ekersin.<\/p>\n<p>Halterin aksine, esnek bant ellerini birbirinden sabit bir uzakl\u0131kta tutman\u0131 gerektirmez. Ancak \u00e7eki\u015fi daha dikkatli ve dengeli yapman, v\u00fccudunu sabit tutmak i\u00e7in ek \u00e7aba harcaman gerekir.<\/p>\n<p>Sa\u011f veya sol taraf\u0131n daha bask\u0131nsa hareketi iki tarafta e\u015fit uygulad\u0131\u011f\u0131ndan emin olmak i\u00e7in ayna kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015fmay\u0131 dene.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Egzersiz basit g\u00f6r\u00fcnse de dik \u00e7eki\u015fte ustala\u015fmak kolay de\u011fildir. Birden fazla kas grubunu (trapez kas\u0131 ve omuzlar) \u00e7al\u0131\u015ft\u0131ran bu bile\u015fik egzersiz, benzer izolasyon egzersizlerinden (\u00f6rne\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9587\">diren\u00e7 band\u0131yla omuz silkme<\/a>) daha fazla dikkat gerektirir.<\/p>\n<p>Ellerinin aras\u0131ndaki mesafeyi rahat bir tutu\u015f sa\u011flayacak \u015fekilde ayarla. Band\u0131 dengeli bi\u00e7imde kald\u0131r\u0131p indirirken bileklerini rahats\u0131z edecek \u015fekilde b\u00fckme.<\/p>\n<p>Ayaklar\u0131n\u0131n konumunu de\u011fi\u015ftirerek egzersizin direncini ayarlayabilirsin. Geni\u015f bir duru\u015f, ayaklar\u0131n\u0131n birbirine yak\u0131n oldu\u011fu duru\u015fa g\u00f6re daha fazla diren\u00e7 sa\u011flar. Daha deneyimli sporcular set s\u0131ras\u0131nda ayaklar\u0131 aras\u0131ndaki mesafeyi de\u011fi\u015ftirerek direnci kademeli olarak azaltabilir ve kas gerilimini dengeli tutabilir.<\/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%2Fbfzl23IIOi8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bfzl23IIOi8\" \/><meta itemprop=\"duration\" content=\"PT1M50S\" \/><meta itemprop=\"uploadDate\" content=\"2012-01-21T19:26:36Z\" \/><meta itemprop=\"name\" content=\"How To: Resistance Band Upright-Row\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Resistance Band Upright-Row\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_bfzl23IIOi8\"><div id=\"lyte_bfzl23IIOi8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbfzl23IIOi8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Resistance Band Upright-Row<\/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\/bfzl23IIOi8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbfzl23IIOi8%2F0.jpg\" alt=\"How To: Resistance Band Upright-Row\" 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\">Ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak ayakta dur.<\/p>\n<p class=\"num\">Diren\u00e7 band\u0131n\u0131n orta k\u0131sm\u0131n\u0131 iki aya\u011f\u0131n\u0131n alt\u0131na yerle\u015ftir.<\/p>\n<p class=\"num\">Band\u0131n iki ucunu ellerinle s\u0131k\u0131ca tutarak iki yandan bel hizas\u0131na \u00e7ek. Ellerin kal\u00e7an\u0131n yan\u0131nda de\u011fil, v\u00fccudunun \u00f6n\u00fcnde olmal\u0131; avu\u00e7 i\u00e7lerin sana bakmal\u0131.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz tut, ba\u015f\u0131n do\u011fal konumunda \u00f6ne baks\u0131n ve g\u00f6\u011fs\u00fcn\u00fc \u00f6ne \u00e7\u0131kar.<\/p>\n<p class=\"num\">\u015eimdi ellerini v\u00fccuduna yak\u0131n tutarak kontroll\u00fc bi\u00e7imde yukar\u0131 kald\u0131r.<\/p>\n<p class=\"num\">Ellerini \u00e7enene neredeyse de\u011fene kadar yukar\u0131 \u00e7ek. Dirseklerin her zaman el bileklerinden daha yukar\u0131da olmal\u0131.<\/p>\n<p class=\"num\">Hareketin sonunda ellerini kontroll\u00fc bir \u015fekilde indir ve yeni bir tekrara ba\u015fla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Diren\u00e7 band\u0131n\u0131n ayaklar\u0131n\u0131n alt\u0131ndan kaymamas\u0131 i\u00e7in yere sa\u011flam bast\u0131\u011f\u0131ndan emin ol. Bant kayarsa h\u0131zla geri f\u0131rlay\u0131p y\u00fcz\u00fcne \u00e7arpabilir. \u00c7\u0131plak ayakla \u00e7al\u0131\u015fmak band\u0131n konumunu daha iyi hissetmeni sa\u011flar, ancak bant aya\u011f\u0131n\u0131 rahats\u0131z edecek \u015fekilde s\u0131k\u0131\u015ft\u0131rabilir ve ayak tabanlar\u0131n\u0131 tahri\u015f edebilir. Ayakkab\u0131yla \u00e7al\u0131\u015fmak daha rahatt\u0131r, fakat diren\u00e7 band\u0131n\u0131n konumunu daha az hissedersin. Hangisini tercih etti\u011fini anlamak i\u00e7in ikisini de denemen en iyisidir.<\/p>\n<p>Her zamanki gibi, hareketin tamam\u0131n\u0131 kontroll\u00fc yap. Kollar\u0131n\u0131 indirirken band\u0131n \u00e7eki\u015fiyle kendili\u011finden d\u00fc\u015fmelerine izin verme; kald\u0131r\u0131rken g\u00f6sterdi\u011fin kontrol\u00fc indirirken de koru.<\/p>\n","protected":false},"featured_media":8594,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Bantla upright row","target-muscles":26724,"equipment":5015,"muscles":[5300,5289],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8592,8566,7140]},"yoast_head":"<title>Diren\u00e7 band\u0131yla dik \u00e7eki\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla dik \u00e7eki\u015f: band\u0131n yerle\u015fimini ve diren\u00e7 ayar\u0131n\u0131 ke\u015ffet. 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