{"id":8656,"date":"2026-09-25T07:41:40","date_gmt":"2026-09-25T05:41:40","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8656"},"modified":"2026-10-17T21:39:58","modified_gmt":"2026-10-17T19:39:58","slug":"karin-tekerlegiyle-acilma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/","title":{"rendered":"Kar\u0131n tekerle\u011fiyle rollout"},"content":{"rendered":"<p>Kar\u0131n tekerle\u011fiyle rollout hareketini spor salonunda s\u0131k g\u00f6rmeyebilirsin. Ancak kar\u0131n kaslar\u0131n\u0131 hedeflemek i\u00e7in \u00e7ok iyi bir egzersizdir ve farkl\u0131 ekipmanlarla yap\u0131labilir. \u00c7o\u011fu ki\u015fi i\u00e7in en iyi se\u00e7enek, uygun bir kar\u0131n tekerle\u011fiyle evde \u00e7al\u0131\u015fmakt\u0131r. Genellikle 50 dolar ya da euronun alt\u0131nda bir fiyata bulabilirsin; ayr\u0131ca az yer kaplar ve kolayca saklan\u0131r. Uygun fiyatl\u0131 olmas\u0131na ra\u011fmen kar\u0131n kaslar\u0131n\u0131 hedefli bir \u015fekilde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in olduk\u00e7a etkilidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kar\u0131n tekerle\u011fiyle rollout, g\u00f6vde kaslar\u0131 i\u00e7in \u00e7ok etkili bir egzersizdir; ancak do\u011fru tekni\u011fe odaklanman \u00e7ok \u00f6nemlidir. \u0130lk bak\u0131\u015fta basit g\u00f6r\u00fcnse de do\u011fru uygulamak olduk\u00e7a zordur. Yanl\u0131\u015f teknik s\u0131rt\u0131nda rahats\u0131zl\u0131\u011fa neden olabilir ve egzersizin kar\u0131n kaslar\u0131na etkisini azaltabilir.<\/p>\n<p>Kar\u0131n tekerle\u011finin yan\u0131 s\u0131ra dizlerinin alt\u0131na koymak i\u00e7in yumu\u015fak bir destek de edinmelisin. \u00d6zel k\u00f6p\u00fck diz pedleri uygundur; alternatif olarak havlu, minder veya egzersiz mat\u0131 kullanabilirsin.<\/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%2FeNwRjj_gkOs%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/eNwRjj_gkOs\" \/><meta itemprop=\"duration\" content=\"PT6M\" \/><meta itemprop=\"uploadDate\" content=\"2016-10-26T17:31:49Z\" \/><meta itemprop=\"name\" content=\"Ab Wheel Rollout | Richtige Technik (Tutorial)\" \/><meta itemprop=\"description\" content=\"F\u00fcr wen diese Bauchmuskel\u00fcbung ein Must-Do ist, f\u00fcr wen das Training weniger geeignet ist, korrekte Ausf\u00fchrung &amp; worauf ihr achten m\u00fcsst - all das in einem Video ( ; \u25ba Meine Lifestyle-Empfehlungen (Amazon Shop*) \u25ba http:\/\/goo.gl\/NsFE6H Folgt mir auf meinen Kan\u00e4len f\u00fcr mehr Videos, Rezepte und Tipps und Tricks rund um die Gesundheit! ( : \u25ba\u25ba\u25ba Kanal ABONNIEREN: http:\/\/goo.gl\/uWCfvC \u25ba\u25ba\u25ba Folgt mir auf Facebook: http:\/\/goo.gl\/DvIuFI \u25ba\u25ba\u25ba Folgt mir auf Instagram: http:\/\/goo.gl\/wTiiuT \u25ba\u25ba\u25ba Folgt mir auf Twitter: http:\/\/goo.gl\/BW3eci Viel Spa\u00df beim Anschauen und Nachmachen! Bis zum n\u00e4chsten Video bei buff.strong.barefoot. Aloha, euer J \u25ba DISCLAIMER\u25c4 Dieses Video erfolgt in keiner Kooperation, sondern enth\u00e4lt ausschlie\u00dflich meine pers\u00f6nliche Meinung, unterst\u00fctzt durch Produktplatzierungen. Bei s\u00e4mtlichen platzierten Produkten (durch * gekennzeichnet und im Amazon Shop erh\u00e4ltlich) handelt es sich um Artikel, welche durch eigene verm\u00f6gensrechtliche Mittel erworben wurden und dessen Affiliate Links, ich freiwillig einf\u00fcge. Solltet ihr ein von mir empfohlenes Produkt \u00fcber einen solchen Link kaufen, erhalte ich eine Verkaufsprovision. F\u00fcr euch entstehen dadurch keinerlei Mehrkosten! Vielen Dank f\u00fcr eure Unterst\u00fctzung! ( :\"><div class=\"lyte-wrapper\" title=\"Ab Wheel Rollout | Richtige Technik (Tutorial)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_eNwRjj_gkOs\"><div id=\"lyte_eNwRjj_gkOs\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeNwRjj_gkOs%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Ab Wheel Rollout | Richtige Technik (Tutorial)<\/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\/eNwRjj_gkOs\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeNwRjj_gkOs%2F0.jpg\" alt=\"Ab Wheel Rollout | Richtige Technik (Tutorial)\" 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\">\u00c7al\u0131\u015faca\u011f\u0131n zeminde diz \u00e7\u00f6k ve kar\u0131n tekerle\u011fini \u00f6n\u00fcne yerle\u015ftir.<\/p>\n<p class=\"num\">Kar\u0131n tekerle\u011fini iki elinle s\u0131k\u0131ca kavray\u0131p tam \u00f6n\u00fcnde yere yerle\u015ftir.<\/p>\n<p class=\"num\">Kar\u0131n kaslar\u0131n\u0131 hafif\u00e7e i\u00e7eri \u00e7ekilecek \u015fekilde s\u0131k. Kar\u0131n kaslar\u0131n\u0131 s\u0131karken s\u0131rt\u0131n\u0131 biraz yuvarlayabilirsin.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 uzatarak tekerle\u011fi ileri yuvarla. S\u0131rt\u0131n biraz d\u00fczle\u015fecek, ancak kar\u0131n kaslar\u0131n s\u0131k\u0131 kalmal\u0131. Bacaklar\u0131n ve kal\u00e7an da g\u00f6vdenle birlikte al\u00e7almal\u0131.<\/p>\n<p class=\"num\">Uzanm\u0131\u015f pozisyonda dizlerin yerde kals\u0131n. Ba\u015f\u0131n\u0131n \u00f6n\u00fcnde veya \u00fczerinde duran tekerle\u011fi ellerinle s\u0131k\u0131ca tut.<\/p>\n<p class=\"num\">Uzanm\u0131\u015f pozisyondan geri d\u00f6nmek i\u00e7in kar\u0131n kaslar\u0131n\u0131 s\u0131k ve g\u00f6vdeni dengeli bir \u015fekilde geriye \u00e7ek. Kal\u00e7anla kar\u0131n tekerle\u011fi birlikte geriye hareket etmeli. V\u00fccudunu geri \u00e7ekmek i\u00e7in kal\u00e7andan kuvvet alma.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>S\u0131rt\u0131n\u0131 ve kollar\u0131n\u0131 fazla uzat\u0131rsan y\u00fck\u00fc kar\u0131n kaslar\u0131ndan s\u0131rt\u0131n\u0131n \u00fcst b\u00f6l\u00fcm\u00fcne (latissimus dorsi) kayd\u0131r\u0131rs\u0131n. Bunu \u00f6nlemek i\u00e7in egzersize ba\u015flamadan \u00f6nce karn\u0131n\u0131 iyice s\u0131k; b\u00f6ylece s\u0131rt\u0131n hafif\u00e7e yuvarlan\u0131r.<\/p>\n<p>Uzanm\u0131\u015f pozisyondan geri gelirken hareketin kal\u00e7andan ba\u015flamad\u0131\u011f\u0131ndan emin ol. \u00d6nce kal\u00e7an\u0131 geriye \u00e7ekersen egzersizin etkisini azalt\u0131rs\u0131n. Uzanm\u0131\u015f pozisyondan itibaren kar\u0131n kaslar\u0131n devrede olacak \u015fekilde kal\u00e7an ve tekerlek birlikte geriye gelmeli.<\/p>\n<p>Ayr\u0131ca tekerle\u011fi yaln\u0131zca v\u00fccudunu s\u0131k\u0131 tutabildi\u011fin noktaya kadar ileri g\u00f6t\u00fcr. Fazla ileri gidip gerilimi kaybetmen, hareketi yapmak i\u00e7in s\u0131rt\u0131n\u0131 kullanmana neden olur. Egzersizi v\u00fccut yap\u0131na uygun \u015fekilde yap ve \u00f6zellikle ba\u015flang\u0131\u00e7ta i\u015fi g\u00f6vde kaslar\u0131na b\u0131rak. Pratik yapt\u0131k\u00e7a zamanla daha ileri uzanabilecek hale gelirsin.<\/p>\n","protected":false},"featured_media":8660,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Ab wheel rollout","target-muscles":30995,"equipment":[5018,5036],"muscles":5328,"supporting-muscles":null,"training-type":null,"training-plans":[28717],"alternative_exercises":[6907,7775,8265]},"yoast_head":"<title>Kar\u0131n tekerle\u011fiyle rollout - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kar\u0131n tekerle\u011fiyle rollout: karn\u0131n\u0131 s\u0131karak tekerle\u011fi ileri yuvarlamay\u0131 ve ne kadar uzanman gerekti\u011fini ke\u015ffet. 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\/karin-tekerlegiyle-acilma\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kar\u0131n tekerle\u011fiyle rollout\" \/>\n<meta property=\"og:description\" content=\"Kar\u0131n tekerle\u011fiyle rollout: karn\u0131n\u0131 s\u0131karak tekerle\u011fi ileri yuvarlamay\u0131 ve ne kadar uzanman gerekti\u011fini ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:39:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/ausrollen-kurzhantel-gewichte.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Kar\u0131n tekerle\u011fiyle rollout - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Kar\u0131n tekerle\u011fiyle rollout: karn\u0131n\u0131 s\u0131karak tekerle\u011fi ileri yuvarlamay\u0131 ve ne kadar uzanman gerekti\u011fini ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/","og_locale":"tr_TR","og_type":"article","og_title":"Kar\u0131n tekerle\u011fiyle rollout","og_description":"Kar\u0131n tekerle\u011fiyle rollout: karn\u0131n\u0131 s\u0131karak tekerle\u011fi ileri yuvarlamay\u0131 ve ne kadar uzanman gerekti\u011fini ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:39:58+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/ausrollen-kurzhantel-gewichte.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/","url":"https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/","name":"Kar\u0131n tekerle\u011fiyle rollout &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-25T05:41:40+00:00","dateModified":"2026-10-17T19:39:58+00:00","description":"Kar\u0131n tekerle\u011fiyle rollout: karn\u0131n\u0131 s\u0131karak tekerle\u011fi ileri yuvarlamay\u0131 ve ne kadar uzanman gerekti\u011fini ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/karin-tekerlegiyle-acilma\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8656"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":7,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8656\/revisions"}],"predecessor-version":[{"id":24522,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8656\/revisions\/24522"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8265"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7775"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/6907"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28717"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5328"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5036"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5018"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8660"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8656"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}