{"id":8667,"date":"2026-10-17T14:10:53","date_gmt":"2026-10-17T12:10:53","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8667"},"modified":"2026-10-17T14:10:53","modified_gmt":"2026-10-17T12:10:53","slug":"russian-twist","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/russian-twist\/","title":{"rendered":"Russian twist"},"content":{"rendered":"<p>Russian twist olarak da bilinen oturarak g\u00f6vde d\u00f6nd\u00fcrme, yan kar\u0131n kaslar\u0131n\u0131 hedefleyen \u00fc\u00e7 g\u00f6vde d\u00f6nd\u00fcrme varyasyonundan biridir. Di\u011fer iki varyasyon <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8676\">ayakta g\u00f6vde d\u00f6nd\u00fcrme<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8688\">makinede g\u00f6vde d\u00f6nd\u00fcrmedir<\/a>. Oturarak Russian twist yaparken \u00fcst v\u00fccudunu kontroll\u00fc bi\u00e7imde bir yandan di\u011ferine \u00e7evirirsin.<\/p>\n<p>Russian twist hareketini evde, hi\u00e7bir ekipman kullanmadan kolayca yapabilirsin. Yo\u011funlu\u011fu art\u0131rmak i\u00e7in ek a\u011f\u0131rl\u0131k da kullanabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Russian twist, yan kar\u0131n kaslar\u0131n\u0131 hedeflemek i\u00e7in \u00e7ok iyi bir egzersizdir ve tekni\u011fini \u00f6\u011frenmek nispeten kolayd\u0131r. A\u015fa\u011f\u0131da anlat\u0131ld\u0131\u011f\u0131 gibi bacaklar\u0131n\u0131n ve ayaklar\u0131n\u0131n konumuna dikkat etmeyi unutma.<\/p>\n<p>Ek a\u011f\u0131rl\u0131k kullan\u0131yorsan \u00e7ok a\u011f\u0131r olmayan, birka\u00e7 tekrardan sonra bile havada g\u00fcvenle tutabilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7.<\/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%2FLlccOWys8IU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/LlccOWys8IU\" \/><meta itemprop=\"duration\" content=\"PT44S\" \/><meta itemprop=\"uploadDate\" content=\"2016-01-12T09:21:30Z\" \/><meta itemprop=\"name\" content=\"How To Russian Twist | Nuffield Health\" \/><meta itemprop=\"description\" content=\"A great oblique exercise. To find out more about Nuffield Health Gyms visit: http:\/\/bit.ly\/1M7NxAt SUBSCRIBE \u25ba http:\/\/bit.ly\/1IEjpJz\"><div class=\"lyte-wrapper\" title=\"How To Russian Twist | Nuffield Health\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_LlccOWys8IU\"><div id=\"lyte_LlccOWys8IU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLlccOWys8IU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Russian Twist | Nuffield Health<\/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\/LlccOWys8IU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLlccOWys8IU%2F0.jpg\" alt=\"How To Russian Twist | Nuffield Health\" 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\">Bacaklar\u0131n \u00f6n\u00fcnde olacak \u015fekilde yere otur. Dizlerin yakla\u015f\u0131k \u00fcst kar\u0131n kaslar\u0131nla ayn\u0131 hizada olmal\u0131. Ayak tabanlar\u0131n\u0131n yere temas etti\u011finden emin ol.<\/p>\n<p class=\"num\">A\u011f\u0131rl\u0131k kullan\u0131yorsan onu iki elinle kavray\u0131p dizlerinin \u00fczerine kald\u0131r. A\u011f\u0131rl\u0131k kullanm\u0131yorsan ellerini \u00f6ne uzat veya g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde \u00e7aprazla.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini geriye \u00e7ek, g\u00f6\u011fs\u00fcn\u00fc kald\u0131r ve biraz geriye yaslan. G\u00f6vde kaslar\u0131ndaki gerilimi hissedeceksin. Ancak fazla geriye yaslanma. S\u0131rt\u0131n\u0131 d\u00fcz tut; kamburla\u015fma.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 ve \u00fcst v\u00fccudunu bir y\u00f6ne d\u00f6nd\u00fcr. Elindeki a\u011f\u0131rl\u0131k hafif\u00e7e a\u015fa\u011f\u0131 hareket etmeli, ancak hi\u00e7bir noktada yere de\u011fmemeli.<\/p>\n<p class=\"num\">Hareketi tamamlad\u0131\u011f\u0131nda \u00fcst v\u00fccudunu di\u011fer tarafa d\u00f6nd\u00fcr. Bunu do\u011frudan yapabilir veya g\u00f6vde kaslar\u0131ndaki gerilimi korumak i\u00e7in ortada k\u0131sa bir an durabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Burada anlat\u0131lan varyasyonda ayaklar\u0131n\u0131 yerde tut ve \u00fcst v\u00fccudunu hafif\u00e7e geriye yasla. B\u00f6ylece kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rken dengeni koruman ve d\u00f6n\u00fc\u015f\u00fc kontrol etmen kolayla\u015fabilir.<\/p>\n<p>Ayaklar\u0131n yerde olsa da her d\u00f6n\u00fc\u015f\u00fc ba\u015flatmak i\u00e7in g\u00f6vdeni veya a\u011f\u0131rl\u0131\u011f\u0131 savurmaktan ka\u00e7\u0131n. Bir yandan di\u011ferine ak\u0131c\u0131 bir \u015fekilde d\u00f6n ve kontrol edebilece\u011fin bir a\u011f\u0131rl\u0131k se\u00e7.<\/p>\n<p>Ayr\u0131ca hareketin sonunda yere koymak zorunda kalmamak i\u00e7in ek a\u011f\u0131rl\u0131\u011f\u0131n \u00e7ok a\u011f\u0131r olmad\u0131\u011f\u0131ndan emin ol. A\u011f\u0131rl\u0131\u011f\u0131 set boyunca zorlanmadan havada tutabilmelisin. Bu m\u00fcmk\u00fcn de\u011filse daha hafif bir a\u011f\u0131rl\u0131k se\u00e7 ve daha fazla tekrar yap.<\/p>\n","protected":false},"featured_media":8669,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Oturarak g\u00f6vde d\u00f6nd\u00fcrme","target-muscles":24546,"equipment":[5036,5020],"muscles":5329,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8688,6813,7007,8000,8449]},"yoast_head":"<title>Russian twist - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Russian twist: oturu\u015fu ve ek a\u011f\u0131rl\u0131k se\u00e7eneklerini ke\u015ffet. 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