{"id":8676,"date":"2026-10-17T14:11:10","date_gmt":"2026-10-17T12:11:10","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8676"},"modified":"2026-10-17T14:11:10","modified_gmt":"2026-10-17T12:11:10","slug":"ayakta-govde-dondurme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ayakta-govde-dondurme\/","title":{"rendered":"Ayakta g\u00f6vde d\u00f6nd\u00fcrme"},"content":{"rendered":"<p>Ayakta Russian twist olarak da bilinen ayakta g\u00f6vde d\u00f6nd\u00fcrme, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8667\">oturarak yap\u0131lan Russian twist hareketine<\/a> \u00e7ok iyi bir alternatiftir. \u0130ki egzersiz de evde ekipmans\u0131z yap\u0131labilir ve yan kar\u0131n kaslar\u0131na odaklan\u0131r. \u00dcst v\u00fccudunu kontroll\u00fc bir \u015fekilde sa\u011fa ve sola d\u00f6nd\u00fcrerek bu kaslar\u0131 devreye sokars\u0131n.<\/p>\n<p>Spor salonunda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8688\">makinede g\u00f6vde d\u00f6nd\u00fcrme<\/a> yapman\u0131 sa\u011flayan rotary torso makinesine de g\u00f6z atabilirsin.<\/p>\n<p>Oturarak yap\u0131lan versiyona g\u00f6re ayakta g\u00f6vde d\u00f6nd\u00fcrmede g\u00f6vdenin orta b\u00f6l\u00fcm\u00fc daha az \u00e7al\u0131\u015f\u0131r; yani d\u00fcz kar\u0131n kaslar\u0131 harekete daha az kat\u0131l\u0131r. Bu nedenle yeni ba\u015flayanlar\u0131n hareketi tan\u0131mas\u0131 i\u00e7in daha kolay bir ba\u015flang\u0131\u00e7 se\u00e7ene\u011fidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ayakta g\u00f6vde d\u00f6nd\u00fcrme \u00fc\u00e7 farkl\u0131 \u015fekilde yap\u0131labilir:<\/p>\n<ul>\n<li>Ek a\u011f\u0131rl\u0131k olmadan<\/li>\n<li>Ek a\u011f\u0131rl\u0131kla (genellikle a\u011f\u0131rl\u0131k plakas\u0131yla)<\/li>\n<li>Bir ucu sabitlenmi\u015f halterle<\/li>\n<\/ul>\n<p>A\u011f\u0131rl\u0131kl\u0131 ve a\u011f\u0131rl\u0131ks\u0131z ilk iki varyasyonun uygulan\u0131\u015f\u0131 neredeyse ayn\u0131d\u0131r. Ek a\u011f\u0131rl\u0131k olarak a\u011f\u0131rl\u0131k plakas\u0131, damb\u0131l, kettlebell veya iki elinle g\u00fcvenli ve simetrik bi\u00e7imde tutabilece\u011fin ba\u015fka bir a\u011f\u0131rl\u0131k kullanabilirsin.<\/p>\n<p>Bir ucu sabitlenmi\u015f halterle ayakta Russian twist ise biraz farkl\u0131 uygulan\u0131r (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%2FnXJ8DFeR8Y4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/nXJ8DFeR8Y4\" \/><meta itemprop=\"duration\" content=\"PT52S\" \/><meta itemprop=\"uploadDate\" content=\"2019-02-24T23:36:30Z\" \/><meta itemprop=\"name\" content=\"Standing Russian Twists (Abdominals &amp; Core)\" \/><meta itemprop=\"description\" content=\"This exercise is taken from FITNESS LEGACY\u2019S training programs : Sign-up TODAY for ONLY &#36;20 \/ month \u25ba https:\/\/www.fitnesslegacy.net Follow me on : Instagram \u25ba https:\/\/www.instagram.com\/my_fitnesslegacy Facebook \u25ba https:\/\/www.facebook.com\/fitnesslegacy.net Category \/ Fitness Coaching . . . Buddha by Kontekst https:\/\/soundcloud.com\/kontekstmusic Creative Commons \u2014 Attribution 3.0 Unported\u2014 CC BY 3.0 http:\/\/creativecommons.org\/licenses\/b... Music promoted by Audio Library https:\/\/youtu.be\/b6jK2t3lcRs\"><div class=\"lyte-wrapper\" title=\"Standing Russian Twists (Abdominals &amp;amp; Core)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_nXJ8DFeR8Y4\"><div id=\"lyte_nXJ8DFeR8Y4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnXJ8DFeR8Y4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Russian Twists (Abdominals &amp; Core)<\/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\/nXJ8DFeR8Y4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnXJ8DFeR8Y4%2F0.jpg\" alt=\"Standing Russian Twists (Abdominals &amp;amp; Core)\" 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 dur. Ek a\u011f\u0131rl\u0131\u011f\u0131 iki elinle, v\u00fccudunun hemen \u00f6n\u00fcnde, yakla\u015f\u0131k \u00fcst kar\u0131n hizas\u0131nda tut. Kollar\u0131n hafif b\u00fck\u00fcl\u00fc olsun.<\/p>\n<p class=\"num\">Bir tarafa d\u00f6n. Kar\u015f\u0131 taraftaki baca\u011f\u0131n biraz d\u00f6ns\u00fcn ve dizini hafif\u00e7e b\u00fck.<\/p>\n<p class=\"num\">Di\u011fer tarafa d\u00f6nmeden \u00f6nce ortada k\u0131sa bir an dur. B\u00f6ylece egzersizi savrulmadan yapar ve do\u011fru tekni\u011fi korursun.<\/p>\n<p class=\"num\">D\u00f6nme hareketini savrulmadan, kontroll\u00fc bir \u015fekilde yap. Hareketin ne kadar h\u0131zlan\u0131rsa egzersiz o kadar kardiyo odakl\u0131 hale gelir.<\/p>\n<h3 class=\"num\"><span class=\"ez-toc-section\" id=\"Halterle_alternatif_uygulama\"><span class=\"\">Halterle alternatif uygulama<\/span><\/span><\/h3>\n<p>Halterle yap\u0131lan bu varyasyon da yan kar\u0131n kaslar\u0131n\u0131 hedefler. Bunun i\u00e7in \u00fczerine ek a\u011f\u0131rl\u0131k takmadan halterin bir ucunu bir k\u00f6\u015feye veya uygun bir aparata sabitle. Baz\u0131 power rack&#8217;lerin alt k\u00f6\u015felerinden birinde bu t\u00fcr aparatlar bulunabilir.<\/p>\n<p>Kollar\u0131n\u0131 uzatarak halteri kavra; ellerin ba\u015f\u0131n\u0131n biraz \u00fczerinde olsun. \u00dcst v\u00fccudunu dik tut. Halteri bir yandan di\u011ferine hareket ettirerek \u00fcst v\u00fccudunu d\u00f6nd\u00fcr\u00fcrs\u00fcn. Kollar\u0131n uzat\u0131lm\u0131\u015f halde, ayaklar\u0131n ayn\u0131 yerde kals\u0131n. Hareket yaln\u0131zca \u00fcst v\u00fccudundan gelsin. A\u015fa\u011f\u0131daki video hareketin a\u015famalar\u0131n\u0131 ayr\u0131nt\u0131l\u0131 olarak g\u00f6sterir.<\/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%2FhnEcNMPA2bQ%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/hnEcNMPA2bQ\" \/><meta itemprop=\"duration\" content=\"PT38S\" \/><meta itemprop=\"uploadDate\" content=\"2012-03-19T20:55:01Z\" \/><meta itemprop=\"name\" content=\"Standing Russian Twist\" \/><meta itemprop=\"description\" content=\"Russian Twist - stand holding the end of a barbell and the other end on the floor up against a wall or platform. Swing the barbell end from one side of your body to the other and back again with both hands and straight arms. Increase resistance by adding weights to the end in your hands.\"><div class=\"lyte-wrapper\" title=\"Standing Russian Twist\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_hnEcNMPA2bQ\"><div id=\"lyte_hnEcNMPA2bQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhnEcNMPA2bQ%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Russian Twist<\/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\/hnEcNMPA2bQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhnEcNMPA2bQ%2F0.jpg\" alt=\"Standing Russian Twist\" 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>\u0130nternette a\u011f\u0131rl\u0131\u011f\u0131 bir yandan di\u011ferine sert\u00e7e savuran ki\u015filerin videolar\u0131na rastlayabilirsin. Bunu kesinlikle yapma. Daha iyi bir antrenman uyaran\u0131 sa\u011flamad\u0131\u011f\u0131 gibi omurgan dahil eklemlerine daha fazla y\u00fck bindirir. Bir yandan di\u011ferine her zaman kontroll\u00fc bi\u00e7imde, savurmadan d\u00f6n.<\/p>\n","protected":false},"featured_media":8696,"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":"Ayakta Russian twist","target-muscles":24546,"equipment":[5022,5020,5034,5036],"muscles":[5329],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[8688,6813]},"yoast_head":"<title>Ayakta g\u00f6vde d\u00f6nd\u00fcrme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ayakta g\u00f6vde d\u00f6nd\u00fcrme: a\u011f\u0131rl\u0131ks\u0131z, ek a\u011f\u0131rl\u0131kl\u0131 ve sabit barl\u0131 se\u00e7enekleri ke\u015ffet. 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