{"id":8688,"date":"2026-10-17T14:07:36","date_gmt":"2026-10-17T12:07:36","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8688"},"modified":"2026-10-17T14:07:36","modified_gmt":"2026-10-17T12:07:36","slug":"makinede-govde-dondurme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-govde-dondurme\/","title":{"rendered":"Makinede g\u00f6vde d\u00f6nd\u00fcrme"},"content":{"rendered":"<p>G\u00f6vde d\u00f6nd\u00fcrme makinesi, di\u011fer ad\u0131yla rotary torso makinesi, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8667\">oturarak<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8676\">ayakta g\u00f6vde d\u00f6nd\u00fcrme<\/a> hareketlerinin makine taraf\u0131ndan y\u00f6nlendirilen bir varyasyonunu sunar. \u00dcst v\u00fccudunu makinenin direncine kar\u015f\u0131 sa\u011fa ve sola d\u00f6nd\u00fcrerek yan kar\u0131n kaslar\u0131n\u0131 hedeflersin.<\/p>\n<p>Makineyle yap\u0131lan bir egzersiz oldu\u011fu i\u00e7in genellikle yaln\u0131zca spor salonunda uygulanabilir. Evdeki antrenman alanlar\u0131n\u0131n \u00e7o\u011funda bu ekipman bulunmaz. Makinenin farkl\u0131 versiyonlar\u0131 vard\u0131r; en yayg\u0131n olan\u0131 oturarak kullan\u0131lan g\u00f6vde d\u00f6nd\u00fcrme makinesidir.<\/p>\n<p>Bu makinenin en \u00f6nemli avantaj\u0131, hareketi y\u00f6nlendirdi\u011fi i\u00e7in daha y\u00fcksek a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015fabilmendir. A\u011f\u0131rl\u0131\u011f\u0131 ellerinde tutman gerekmez; b\u00f6ylece d\u00f6nme hareketine odaklanabilirsin. G\u00f6vdeni sabitleyen kaslar\u0131n ne kadar \u00e7al\u0131\u015faca\u011f\u0131 ise makinenin tasar\u0131m\u0131na ve hareketi nas\u0131l uygulad\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>G\u00f6vde d\u00f6nd\u00fcrme makinesinin farkl\u0131 tasar\u0131mlar\u0131 oldu\u011fu i\u00e7in ba\u015flamadan \u00f6nce nas\u0131l kullan\u0131ld\u0131\u011f\u0131n\u0131 \u00f6\u011fren. Spor salonlar\u0131ndaki bir\u00e7ok makinenin g\u00f6vdesinde k\u0131sa kullan\u0131m talimatlar\u0131 bulunur.<\/p>\n<p>Tutamaklar, kollar\u0131n\u0131 sabitleyen pedler ve bacak konumlar\u0131 farkl\u0131 olabilir. \u00c7o\u011fu makinenin ortas\u0131nda dizlerinin aras\u0131na s\u0131k\u0131\u015ft\u0131rd\u0131\u011f\u0131n bir ped bulunur; baz\u0131lar\u0131nda ise uyluklar\u0131n\u0131 ve bald\u0131rlar\u0131n\u0131 sabitleyen pedler olabilir.<\/p>\n<p>A\u015fa\u011f\u0131daki a\u00e7\u0131klamalar, videoda g\u00f6sterilen makine versiyonu i\u00e7indir.<\/p>\n<p>Salonundaki makinenin tasar\u0131m\u0131 ne olursa olsun, g\u00f6vde d\u00f6nd\u00fcrme hareketinde hedef yine yan kar\u0131n kaslar\u0131d\u0131r.<\/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%2F97boSjZ0erk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/97boSjZ0erk\" \/><meta itemprop=\"duration\" content=\"PT1M44S\" \/><meta itemprop=\"uploadDate\" content=\"2014-09-19T20:18:33Z\" \/><meta itemprop=\"name\" content=\"How-To Use the &quot;Rotary Torso&quot; Machine\" \/><meta itemprop=\"description\" content=\"Learn how to use the Rotary Torso machine with Gold&#039;s Gym Tri-Cities Personal Trainer Krissy Roberts! Find more Instructional Videos: http:\/\/www.youtube.com\/playlist?list=PLa9_VjaonqQ1mhUvZ4aj4B60l1AM_Mczg Find out more about Krissy: http:\/\/youtu.be\/Z5vJ8DSVI1I ---------- Subscribe to see more video... Find us on Facebook at https:\/\/www.facebook.com\/GoldsGymTriCities\"><div class=\"lyte-wrapper\" title=\"How-To Use the &amp;quot;Rotary Torso&amp;quot; Machine\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_97boSjZ0erk\"><div id=\"lyte_97boSjZ0erk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F97boSjZ0erk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How-To Use the &quot;Rotary Torso&quot; Machine<\/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\/97boSjZ0erk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F97boSjZ0erk%2F0.jpg\" alt=\"How-To Use the &amp;quot;Rotary Torso&amp;quot; Machine\" 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\">\u00d6nce koltu\u011fun yan\u0131ndaki kolu kullanarak makineyi n\u00f6tr konuma getir.<\/p>\n<p class=\"num\">Otur, kal\u00e7an\u0131 tamamen geriye kayd\u0131r ve belinin s\u0131rtl\u0131\u011fa temas etti\u011finden emin ol. D\u00fc\u015f\u00fck bir a\u011f\u0131rl\u0131kla ba\u015fla.<\/p>\n<p class=\"num\">V\u00fccudunu sabitlemek i\u00e7in bacak pedini dizlerinin aras\u0131na s\u0131k\u0131\u015ft\u0131r.<\/p>\n<p class=\"num\">Ayn\u0131 ayar kolunu kullanarak makinenin \u00fcst k\u0131sm\u0131n\u0131 bir y\u00f6ne d\u00f6nd\u00fcr. Yaln\u0131zca a\u011fr\u0131s\u0131z, do\u011fal hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n izin verdi\u011fi kadar d\u00f6n. Makineyi g\u00f6vdeni veya omurgan\u0131 esnetmek i\u00e7in kullanma.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 iki b\u00fcy\u00fck pedin etraf\u0131ndan ge\u00e7ir ve tutamaklar\u0131 kavra.<\/p>\n<p class=\"num\">\u015eimdi \u00fcst v\u00fccudunu dengeli bir \u015fekilde ters y\u00f6ne d\u00f6nd\u00fcr.<\/p>\n<p class=\"num\">Bir taraf\u0131 bitirdikten sonra kolu kullanarak makinenin \u00fcst b\u00f6l\u00fcm\u00fcn\u00fc di\u011fer y\u00f6ne getir ve setini tamamla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Makineye sa\u011flam oturdu\u011fundan emin ol ve hareket boyunca oturu\u015funu koru. Kal\u00e7an\u0131 oturma minderine bast\u0131r\u0131rken belini s\u0131rtl\u0131\u011fa dayal\u0131 tut.<\/p>\n<p>Daha a\u011f\u0131r \u00e7al\u0131\u015fmak cazip gelse de a\u015f\u0131r\u0131 a\u011f\u0131rl\u0131k kullanmaktan ka\u00e7\u0131n. Hareketi ba\u015flatmak i\u00e7in ivme kazanman gerekiyorsa a\u011f\u0131rl\u0131\u011f\u0131 azalt. Hareket, her iki y\u00f6nde de t\u00fcm hareket a\u00e7\u0131kl\u0131\u011f\u0131 boyunca e\u015fit h\u0131zda olmal\u0131.<\/p>\n","protected":false},"featured_media":8690,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Rotary torso, G\u00f6vde rotasyonu","target-muscles":24546,"equipment":5010,"muscles":5329,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8667,6813,8676,7007,8000,8449]},"yoast_head":"<title>Makinede g\u00f6vde d\u00f6nd\u00fcrme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Makinede g\u00f6vde d\u00f6nd\u00fcrme: ba\u015flang\u0131\u00e7 a\u00e7\u0131s\u0131n\u0131 ayar koluyla belirlemeyi ve a\u011fr\u0131s\u0131z d\u00f6n\u00fc\u015f a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ke\u015ffet. 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