{"id":8611,"date":"2026-09-26T12:46:00","date_gmt":"2026-09-26T10:46:00","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8611"},"modified":"2026-09-26T12:46:00","modified_gmt":"2026-09-26T10:46:00","slug":"hamle","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/hamle\/","title":{"rendered":"Lunge"},"content":{"rendered":"<p>Lunge, ekipman kullanmadan evde \u00e7al\u0131\u015fmak i\u00e7in \u00e7ok uygun, klasik bir bacak ve kal\u00e7a egzersizidir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8615\">Step-up<\/a> hareketine iyi bir alternatif olur ve onu tamamlar. Bu egzersizde \u00f6ne do\u011fru b\u00fcy\u00fck ve kontroll\u00fc bir ad\u0131m atars\u0131n.<\/p>\n<p>Lunge, yeni ba\u015flayanlar\u0131n bile kaslar\u0131n\u0131 iyi \u00e7al\u0131\u015ft\u0131rmas\u0131n\u0131 sa\u011flar ve dengeyi geli\u015ftirmeye de yard\u0131mc\u0131 olur. Yo\u011funlu\u011fu art\u0131rmak i\u00e7in program\u0131na <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8638\">halterle<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8647\">damb\u0131lla lunge<\/a> da ekleyebilirsin.<\/p>\n<p>Lunge esas olarak \u00f6n uyluk kaslar\u0131n\u0131 (kuadriseps) ve b\u00fcy\u00fck kal\u00e7a kas\u0131n\u0131 hedefler. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9535\">Yana lunge<\/a> ile uylu\u011funun i\u00e7 k\u0131sm\u0131ndaki kaslar\u0131 (add\u00fckt\u00f6rleri) da \u00e7al\u0131\u015ft\u0131rabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Lunge yapmak i\u00e7in ihtiyac\u0131n olan tek \u015fey ad\u0131m atabilece\u011fin biraz aland\u0131r. Ad\u0131m\u0131n\u0131 ne kadar uzun atarsan kal\u00e7an o kadar \u00e7ok \u00e7al\u0131\u015f\u0131r; daha k\u0131sa bir ad\u0131m ise y\u00fck\u00fc daha \u00e7ok uylu\u011funa verir.<\/p>\n<p>A\u015fa\u011f\u0131da, yeni ba\u015flayanlar i\u00e7in daha uygun olan sabit lunge anlat\u0131lm\u0131\u015ft\u0131r. \u0130ki aya\u011f\u0131n da yerde ayn\u0131 konumda kal\u0131r. Alternatif olarak \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n baca\u011f\u0131n konumunu de\u011fi\u015ftirerek hareketi ad\u0131m atarak da yapabilirsin (a\u015fa\u011f\u0131ya bak).<\/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%2FQOVaHwm-Q6U%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/QOVaHwm-Q6U\" \/><meta itemprop=\"duration\" content=\"PT1M48S\" \/><meta itemprop=\"uploadDate\" content=\"2016-10-05T17:47:03Z\" \/><meta itemprop=\"name\" content=\"Bowflex\u00ae How-To | Lunges for Beginners\" \/><meta itemprop=\"description\" content=\"Check out more Bowflex workouts here: https:\/\/goo.gl\/jkjFMm The lunge is a great functional exercise to use to strengthen your legs, especially your muscles around your knees, for everyday activities. It is important to know how to do your lunges correctly though, so you don&#039;t end up putting unwanted strain on your knee joints and do more harm than good. This video will walk you through the steps to do the most basic lunge, the stationary lunge. This is the type of lunge that you will want to start with if you are just beginning so you can get the correct form for a lunge. The key components of doing a lunge correctly that this video shows are: 1) Start with one leg out in front of you at a comfortable distance where you can maintain your balance and be able to lower yourself down to perform the lunge. 2) When you lower yourself, go as straight down as possible rather than moving forward. 3) Keep the knee of your front leg behind the toes of your front foot. 4) When you lower yourself down, keep your chest up and keep looking forward. 5) Perform the entire movement slowly and with control. Start off doing 10 repetitions with one leg, then switch to the other leg. Once you&#039;ve built up some strength in your legs and you feel comfortable with you lunge form, try a few different versions of the lunge that can be found in this video: https:\/\/youtu.be\/5wb_R09tujo Also, once you&#039;re ready you can give this 4 minute leg-toning workout a try: https:\/\/youtu.be\/suKWN2EOmDI Subscribe for more workouts and tips: http:\/\/goo.gl\/sxLYmP Additional fitness tips: http:\/\/goo.gl\/vFWbTL Quick workouts: http:\/\/goo.gl\/mj1b0C http:\/\/www.Bowflex.com - Find all the fitness solutions you&#039;ll ever need to get on your way to being a healthier you. http:\/\/www.BowflexInsider.com - Head to the Bowflex Insider blog to read the latest in all things related to fitness and health and find simple ways to start losing weight. Connect with us and socialize with other Bowflex enthusiats: http:\/\/www.facebook.com\/Bowflex http:\/\/twitter.com\/Bowflex http:\/\/plus.google.com\/+Bowflex http:\/\/pinterest.com\/Bowflex\"><div class=\"lyte-wrapper\" title=\"Bowflex&reg; How-To | Lunges for Beginners\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_QOVaHwm-Q6U\"><div id=\"lyte_QOVaHwm-Q6U\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQOVaHwm-Q6U%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Bowflex\u00ae How-To | Lunges for Beginners<\/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\/QOVaHwm-Q6U\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQOVaHwm-Q6U%2F0.jpg\" alt=\"Bowflex&reg; How-To | Lunges for Beginners\" 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\">Dik dur ve \u00e7al\u0131\u015ft\u0131raca\u011f\u0131n baca\u011f\u0131nla \u00f6ne do\u011fru b\u00fcy\u00fck bir ad\u0131m at.<\/p>\n<p class=\"num\">\u0130ki aya\u011f\u0131n da \u00f6ne baks\u0131n. Dengeni daha iyi korumak i\u00e7in ellerini beline koy.<\/p>\n<p class=\"num\">\u00d6ndeki (\u00e7al\u0131\u015ft\u0131raca\u011f\u0131n) baca\u011f\u0131n\u0131n aya\u011f\u0131n\u0131 yere sa\u011flam bas. Arkadaki aya\u011f\u0131n\u0131n parmak u\u00e7lar\u0131 \u00fczerinde dur; topu\u011fun havada kals\u0131n.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudunu dikey olarak a\u015fa\u011f\u0131 indir. \u00d6ndeki baca\u011f\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ta\u015f\u0131rken arkadaki baca\u011f\u0131n dengeni sa\u011flar. \u00d6ndeki dizinin ayak parmaklar\u0131n\u0131n epey \u00f6n\u00fcne ge\u00e7medi\u011finden emin ol. Ge\u00e7iyorsa ad\u0131m\u0131n\u0131 biraz uzat. \u0130ni\u015fin sonunda \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n bacakta uylu\u011funla bald\u0131r\u0131n aras\u0131ndaki a\u00e7\u0131 yakla\u015f\u0131k 90 derece olmal\u0131.<\/p>\n<p class=\"num\">\u00c7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n baca\u011f\u0131ndan kuvvet alarak \u00fcst v\u00fccudunu yeniden yukar\u0131 it. Hareket boyunca \u00fcst v\u00fccudunu dik, kar\u0131n kaslar\u0131n\u0131 s\u0131k\u0131 tut.<\/p>\n<p class=\"num\">\u0130lk baca\u011f\u0131 bitirdi\u011finde di\u011ferine ge\u00e7 ve ayn\u0131 say\u0131da tekrar yap.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alternatif_uygulama\">Alternatif uygulama<\/span><\/h3>\n<p>Lunge hareketinin daha yayg\u0131n olan alternatif versiyonunda yerinde sabit kalmazs\u0131n. Bunun yerine ad\u0131m att\u0131ktan hemen sonra \u00fcst v\u00fccudunu a\u015fa\u011f\u0131 indirirsin. \u00d6ndeki baca\u011f\u0131nla kendini yukar\u0131 ve geriye do\u011fru iterek \u00f6ndeki aya\u011f\u0131n\u0131 di\u011ferinin yan\u0131na getir. Sonraki tekrara ba\u015flamadan \u00f6nce dik duru\u015fa d\u00f6n.<\/p>\n<p>Her tekrarda sa\u011f ve sol baca\u011f\u0131n\u0131 de\u011fi\u015ftirerek s\u0131rayla \u00e7al\u0131\u015fabilirsin. Ya da \u00f6nce bir baca\u011f\u0131nla birka\u00e7 tekrar yap\u0131p sonra di\u011ferine ge\u00e7ebilirsin. Kas geli\u015fiminde dengesizli\u011fi \u00f6nlemek i\u00e7in iki bacakla da ayn\u0131 say\u0131da tekrar yapmak \u00f6nemlidir.<\/p>\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%2FZ2n58m2i4jg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Z2n58m2i4jg\" \/><meta itemprop=\"duration\" content=\"PT1M31S\" \/><meta itemprop=\"uploadDate\" content=\"2009-07-01T21:32:37Z\" \/><meta itemprop=\"name\" content=\"How to Do Lunges\" \/><meta itemprop=\"description\" content=\"Gain flexibility and strength with lunge exercises. Learn how to do lunges and lunging workouts in this video.\"><div class=\"lyte-wrapper\" title=\"How to Do Lunges\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Z2n58m2i4jg\"><div id=\"lyte_Z2n58m2i4jg\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZ2n58m2i4jg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do Lunges<\/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\/Z2n58m2i4jg\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZ2n58m2i4jg%2F0.jpg\" alt=\"How to Do Lunges\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Ad\u0131m\u0131n \u00e7ok k\u0131saysa dizindeki a\u00e7\u0131 fazla daralabilir. Bu, a\u015fa\u011f\u0131 inerken dizinin ayak parmaklar\u0131n\u0131n epey \u00f6n\u00fcne ge\u00e7mesine neden olabilir. B\u00f6yle bir durum dizine daha fazla y\u00fck bindirir ve hareketi daha az dengeli h\u00e2le getirir. Ad\u0131m\u0131n\u0131n yeterince uzun oldu\u011fundan, ancak dengeni bozacak kadar uzun olmad\u0131\u011f\u0131ndan emin ol.<\/p>\n","protected":false},"featured_media":8614,"parent":0,"template":"","meta":[],"muskelgruppe":[1638,1635],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Hamle","target-muscles":10558,"equipment":5020,"muscles":[5271,5304],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8647,8638,7658,8615,9874,7002,8634,8602]},"yoast_head":"<title>Lunge - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Lunge: sabit duru\u015flu ve d\u00f6n\u00fc\u015f\u00fcml\u00fc ad\u0131ml\u0131 se\u00e7enekleri ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/hamle\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lunge\" \/>\n<meta property=\"og:description\" content=\"Lunge: sabit duru\u015flu ve d\u00f6n\u00fc\u015f\u00fcml\u00fc ad\u0131ml\u0131 se\u00e7enekleri ke\u015ffet. 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