{"id":8638,"date":"2026-09-26T04:38:40","date_gmt":"2026-09-26T02:38:40","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8638"},"modified":"2026-10-17T21:39:35","modified_gmt":"2026-10-17T19:39:35","slug":"halterle-hamle","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-hamle\/","title":{"rendered":"Halterle lunge"},"content":{"rendered":"<p>Halterle lunge, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8611\">ekipmans\u0131z yap\u0131lan klasik lunge<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8647\">damb\u0131lla lunge<\/a> i\u00e7in \u00e7ok iyi bir alternatiftir. Bu egzersizde omuzlar\u0131na halterin ek a\u011f\u0131rl\u0131\u011f\u0131n\u0131 alarak \u00f6ne ad\u0131m atarken bacaklar\u0131n\u0131 ve kal\u00e7an\u0131 daha fazla zorlars\u0131n.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131 halterle art\u0131rmak damb\u0131la g\u00f6re daha kolay oldu\u011fu i\u00e7in bu varyasyon, spor salonlar\u0131nda kuvvet antrenmanlar\u0131nda s\u0131k\u00e7a kullan\u0131l\u0131r.<\/p>\n<p>Hedeflenen kas gruplar\u0131 di\u011fer iki uygulamadakilerle ayn\u0131d\u0131r. Halterle lunge hareketinde ba\u015fl\u0131ca kuadriseps (\u00f6n uyluk) ve gluteus maximus (b\u00fcy\u00fck kal\u00e7a kas\u0131) \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Halterle lunge yapmadan \u00f6nce egzersizi ekipmans\u0131z veya damb\u0131llarla dene. Bu, dengeni geli\u015ftirmeni sa\u011flar ve daha sonra y\u00fcksek a\u011f\u0131rl\u0131klarla da hareketi do\u011fru yapabilmene yard\u0131mc\u0131 olur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Halterin yan\u0131 s\u0131ra \u00f6ne ad\u0131m atabilece\u011fin biraz alana ihtiyac\u0131n vard\u0131r. Daha uzun bir ad\u0131m kal\u00e7an\u0131 daha fazla devreye sokarken daha k\u0131sa bir ad\u0131m y\u00fck\u00fc \u00f6n uyluk kaslar\u0131na verir.<\/p>\n<p>Omuzlar\u0131ndaki ek a\u011f\u0131rl\u0131k nedeniyle \u00fcst v\u00fccudunu sabit tutmak i\u00e7in di\u011fer varyasyonlara g\u00f6re daha fazla \u00e7aba harcaman gerekir. Bu, yaln\u0131zca bacaklar\u0131n\u0131 ve kal\u00e7an\u0131 de\u011fil, kar\u0131n ve s\u0131rt dahil g\u00f6vde kaslar\u0131n\u0131 da g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/p>\n<p>Ba\u015flang\u0131\u00e7ta halter, omuz hizas\u0131n\u0131n biraz alt\u0131na ayarlanm\u0131\u015f rafta dursun. Boynunu korumak i\u00e7in bar\u0131n etraf\u0131na havlu sar veya boyun pedi kullan.<\/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%2FI__9oV1UDv0%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/I__9oV1UDv0\" \/><meta itemprop=\"duration\" content=\"PT4M14S\" \/><meta itemprop=\"uploadDate\" content=\"2011-12-16T09:39:13Z\" \/><meta itemprop=\"name\" content=\"Barbell Lunge Technique\" \/><meta itemprop=\"description\" content=\"The Barbell Lunge is a key exercise for your legs as well as working your core. The added weight of a barbell means that your legs work harder to control the movements as you perform each repetition. Get access to this video and many more, ALL FOR FREE, at intosport.com. REGISTER NOW at intosport.com, the home of world class sports and exercise coaching online. Get into sport, get intosport.com\"><div class=\"lyte-wrapper\" title=\"Barbell Lunge Technique\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_I__9oV1UDv0\"><div id=\"lyte_I__9oV1UDv0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FI__9oV1UDv0%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Barbell Lunge Technique<\/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\/I__9oV1UDv0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FI__9oV1UDv0%2F0.jpg\" alt=\"Barbell Lunge Technique\" 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\">Halter raf\u0131n\u0131n \u00f6n\u00fcnde dur. Bar\u0131n alt\u0131na girerek onu omuzlar\u0131na yerle\u015ftir. Bar\u0131 iki elinle s\u0131k\u0131ca kavra. Do\u011frularak halteri raftan kald\u0131r.<\/p>\n<p class=\"num\">Raftan uzakla\u015f ve ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7. Egzersiz boyunca ellerini bardan ay\u0131rma.<\/p>\n<p class=\"num\">\u0130ki aya\u011f\u0131n da d\u00fcz \u00f6ne bakacak \u015fekilde \u00f6ne b\u00fcy\u00fck bir ad\u0131m at. \u00d6ndeki aya\u011f\u0131n\u0131 yere sa\u011flam bas ve arkadaki aya\u011f\u0131n\u0131n parmak u\u00e7lar\u0131nda dengede dur. \u00d6ndeki baca\u011f\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ta\u015f\u0131rken arkadaki baca\u011f\u0131n v\u00fccudunu dengelesin.<\/p>\n<p class=\"num\">G\u00f6vdeni dikey olarak a\u015fa\u011f\u0131 indir. \u00d6ndeki dizinin ayak parmaklar\u0131n\u0131n \u00e7ok \u00f6n\u00fcne ge\u00e7mesine izin verme. Dizinde 90 derecelik bir a\u00e7\u0131 olu\u015fturmaya \u00e7al\u0131\u015f. Arkadaki dizin yerin hemen \u00fczerinde kals\u0131n.<\/p>\n<p class=\"num\">\u00d6ndeki baca\u011f\u0131nla yere bas\u0131p patlay\u0131c\u0131 ama kontroll\u00fc bir iti\u015f yap. Hareket s\u0131ras\u0131nda dengeni koru. Zorlan\u0131yorsan daha az a\u011f\u0131rl\u0131k kullan.<\/p>\n<p class=\"num\">Ayn\u0131 baca\u011f\u0131nla devam edip sonunda di\u011ferine ge\u00e7ebilir veya her tekrarda bacak de\u011fi\u015ftirebilirsin. Bitirdi\u011finde halteri rafa yerle\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>A\u011f\u0131rl\u0131\u011f\u0131n e\u015fit da\u011f\u0131lmas\u0131 ve g\u00f6vdene gereksiz y\u00fck binmemesi i\u00e7in halterin omuzlar\u0131n\u0131n \u00fczerinde ortaland\u0131\u011f\u0131ndan emin ol. Dengeni etkileyebilece\u011fi i\u00e7in fazla a\u011f\u0131rl\u0131k kullanma. Yine hat\u0131rlatal\u0131m: \u00d6nce halter olmadan lunge prati\u011fi yap.<\/p>\n<p>Egzersiz boyunca \u00fcst v\u00fccudunu dik tut. Yanl\u0131\u015f teknik rahats\u0131zl\u0131\u011fa neden olabilir ve dengeni bozabilir.<\/p>\n<p>Lunge konusunda \u00e7ok deneyimli olsan bile halterli versiyonda tekni\u011fini aynadan kontrol et.<\/p>\n<p>Ad\u0131m\u0131n ne \u00e7ok uzun ne de \u00e7ok k\u0131sa olmal\u0131. A\u015fa\u011f\u0131 inerken \u00f6ndeki dizinin ayak parmaklar\u0131n\u0131n \u00e7ok \u00f6n\u00fcne ge\u00e7medi\u011finden ve arkadaki dizinin yere de\u011fmedi\u011finden emin ol. Dizini hi\u00e7bir zaman yere yaslama; bu, \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n baca\u011f\u0131n \u00fczerindeki y\u00fck\u00fc azalt\u0131r ve antrenman\u0131n etkisini d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n","protected":false},"featured_media":8642,"parent":0,"template":"","meta":[],"muskelgruppe":[1638,1635],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Halterle hamle","target-muscles":10558,"equipment":5005,"muscles":[5271,5304],"supporting-muscles":null,"training-type":null,"training-plans":[28753],"alternative_exercises":[8647,8611,7658,8615,9874,7002,8634,8602,9535]},"yoast_head":"<title>Halterle lunge - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Halterle lunge: halteri raftan g\u00fcvenle almay\u0131 ve ad\u0131m uzunlu\u011funu do\u011fru ayarlamay\u0131 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\/halterle-hamle\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Halterle lunge\" \/>\n<meta property=\"og:description\" content=\"Halterle lunge: halteri raftan g\u00fcvenle almay\u0131 ve ad\u0131m uzunlu\u011funu do\u011fru ayarlamay\u0131 ke\u015ffet. 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