{"id":8707,"date":"2026-09-26T19:01:57","date_gmt":"2026-09-26T17:01:57","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8707"},"modified":"2026-10-17T21:41:38","modified_gmt":"2026-10-17T19:41:38","slug":"makinede-yatarak-bacak-bukme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-yatarak-bacak-bukme\/","title":{"rendered":"Yatarak leg curl"},"content":{"rendered":"<p>Makinede yatarak leg curl, uyluklar\u0131n\u0131n arka k\u0131sm\u0131n\u0131 hedeflemek i\u00e7in etkili bir egzersizdir. Arka uyluk kaslar\u0131n\u0131 izole ederek g\u00fc\u00e7l\u00fc bir antrenman uyaran\u0131 sa\u011flar. Makinenin sehpas\u0131na y\u00fcz\u00fcst\u00fc yatar, bacak pedinin alt\u0131na yerle\u015ftirdi\u011fin bacaklar\u0131n\u0131 kal\u00e7ana do\u011fru b\u00fckersin.<\/p>\n<p>Ancak bacaklar\u0131n\u0131n di\u011fer kaslar\u0131 fazla devreye girmedi\u011fi i\u00e7in bu y\u00fcksek izolasyon bir dezavantaj olarak da g\u00f6r\u00fclebilir. Bacaklar\u0131n\u0131n tamam\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak istiyorsan bile\u015fik egzersizleri tercih etmelisin.<\/p>\n<p>Bunlar aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9073\">squat<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9076\">farkl\u0131<\/a> <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9097\">varyasyonlar\u0131<\/a> yer al\u0131r. Squat, \u00f6zellikle ek a\u011f\u0131rl\u0131kla yap\u0131ld\u0131\u011f\u0131nda daha fazla kas\u0131 devreye soktu\u011fu i\u00e7in kalp-damar sistemini daha fazla zorlar. Genel kondisyon hedefliyorsan bu mutlaka k\u00f6t\u00fc bir \u015fey de\u011fildir, ancak uzun antrenmanlarda yorgunlu\u011fa yol a\u00e7abilir. \u0130zolasyon egzersizleri bu a\u00e7\u0131dan genellikle daha az zorlay\u0131c\u0131d\u0131r. Bununla birlikte, birden fazla kas grubunda daha dengeli geli\u015fim sa\u011flad\u0131klar\u0131 i\u00e7in yeni ba\u015flayanlara \u00e7o\u011funlukla bile\u015fik egzersizler daha uygundur.<\/p>\n<p>\u0130leri seviyedeki kullan\u0131c\u0131lar i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8703\">Nordic curl<\/a>, g\u00f6vde kaslar\u0131n\u0131 da (d\u00fcz kar\u0131n kas\u0131n\u0131) hedefleyen yararl\u0131 bir alternatiftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Leg curl makinelerinin farkl\u0131 tasar\u0131mlar\u0131 vard\u0131r. Baz\u0131 modellerde pedlerin a\u00e7\u0131lar\u0131 ayarlanabilirken baz\u0131lar\u0131nda sabittir. Tutamaklar\u0131n konumlar\u0131 da biraz farkl\u0131l\u0131k g\u00f6sterebilir.<\/p>\n<p>A\u00e7\u0131s\u0131 ayarlanabilen makineler tercih edilir. Bacak desteklerinin e\u011fimli olmas\u0131 daha geni\u015f bir hareket a\u00e7\u0131kl\u0131\u011f\u0131 sa\u011flar; bu da kaslar\u0131n daha fazla uyar\u0131lmas\u0131na yard\u0131mc\u0131 olur.<\/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%2FNlZeAGZ_YJw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/NlZeAGZ_YJw\" \/><meta itemprop=\"duration\" content=\"PT1M39S\" \/><meta itemprop=\"uploadDate\" content=\"2017-06-23T20:23:22Z\" \/><meta itemprop=\"name\" content=\"How to do a Lying Leg Curl\" \/><meta itemprop=\"description\" content=\"Lying Leg Curls - This exercise will work your hamstrings. To begin, lie down facing the lying leg curl machine: - Place your feet under the foot pad. The pad should rest on the back of your achilles tendon. - Grab the handles on the sides of the machine if present. Fully stretch your legs, keeping your feet neutral. This is your starting position. - Be sure to keep your back straight as you exercise. Do not arch your back. - Curl your legs in an upward motion, exhaling as you go up and keeping the upper portion of your legs from lifting. This is accomplished by bending the knee, making full use of your hamstrings. Concentrate on bringing your heels towards your glutes as you do this. Your hips should be firmly pressed into the bench. - Hold this position for a brief moment. - Slowly decline your legs back into the starting position and repeat. Follow Karen on Instagram: @karenyoakum_ifbbpro http:\/\/bit.ly\/2rBxvPw Be sure to like and subscribe to our YouTube channel for tons of top-tier fitness content! You can also follow us on all of our social media outlets for tons of regular updates, special promotions, sales, and full access to our expert-level fitness knowledge! Facebook http:\/\/bit.ly\/29XlcET Instagram: @blackstonelabs http:\/\/bit.ly\/2oIzCwn Instagram: @bslmuscleboys http:\/\/bit.ly\/2qXjsk6 Snapchat: blackstonelabs http:\/\/bit.ly\/2qXn1GR Twitter: @BlackstoneLabs http:\/\/bit.ly\/2qlcxiC https:\/\/blackstonelabs.com\/ Peace out bye.\"><div class=\"lyte-wrapper\" title=\"How to do a Lying Leg Curl\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_NlZeAGZ_YJw\"><div id=\"lyte_NlZeAGZ_YJw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNlZeAGZ_YJw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do a Lying Leg Curl<\/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\/NlZeAGZ_YJw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNlZeAGZ_YJw%2F0.jpg\" alt=\"How to do a Lying Leg Curl\" 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\">Makinenin sehpas\u0131na y\u00fcz\u00fcst\u00fc uzan. Kal\u00e7an\u0131, \u00fcst v\u00fccut pediyle uyluk pedi aras\u0131ndaki a\u00e7\u0131n\u0131n de\u011fi\u015fti\u011fi noktaya yerle\u015ftir.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 bacak pedinin alt\u0131na yerle\u015ftir. Pedin, topuklar\u0131n\u0131n hemen \u00fcst\u00fcnde, bald\u0131rlar\u0131n\u0131n alt k\u0131sm\u0131na denk geldi\u011finden emin ol. Gerekirse pedi ayarla; bunun i\u00e7in genellikle bacak pedi boyunca uzanan bir kol bulunur.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudunu sabitlemek i\u00e7in tutamaklar\u0131 ellerinle kavra.<\/p>\n<p class=\"num\">Hareketi dizlerinden ba\u015flatarak topuklar\u0131n\u0131 kal\u00e7ana do\u011fru \u00e7ek. Kal\u00e7an\u0131 ve \u00fcst v\u00fccudunu sabit tut.<\/p>\n<p class=\"num\">Le\u011fen kemi\u011finin destekten ayr\u0131lmaya ba\u015flad\u0131\u011f\u0131n\u0131 hissedene kadar harekete devam et.<\/p>\n<p class=\"num\">Dizlerini tamamen d\u00fczle\u015ftirmemeye dikkat ederek a\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc bir \u015fekilde yeniden indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Makine egzersizlerinde s\u0131k yap\u0131lan hatalardan biri fazla a\u011f\u0131rl\u0131k kullanmakt\u0131r. Kal\u00e7an\u0131n makineye sa\u011flamca dayal\u0131 kalmas\u0131n\u0131 sa\u011flayan ve yerinden &#8220;kalkmas\u0131na&#8221; neden olmayan bir a\u011f\u0131rl\u0131k se\u00e7. Ayr\u0131ca a\u011f\u0131rl\u0131k, t\u00fcm hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 savurmadan ve kontroll\u00fc bir \u015fekilde tamamlayabilece\u011fin kadar hafif olmal\u0131.<\/p>\n<p>Bacaklar\u0131n\u0131 tamamen d\u00fczle\u015ftirmekten de ka\u00e7\u0131n; bu, diz eklemlerine zarar verebilir.<\/p>\n","protected":false},"featured_media":8709,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1635],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":25373,"equipment":5010,"muscles":5270,"supporting-muscles":null,"training-type":null,"training-plans":[28693,28753,28765,28771,28783,28789,28761,28777],"alternative_exercises":[8319,8404]},"yoast_head":"<title>Yatarak leg curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Yatarak leg curl: pedin konumunu ve kal\u00e7an\u0131 sabit tutman\u0131n \u00f6nemini 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\/makinede-yatarak-bacak-bukme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yatarak leg curl\" \/>\n<meta property=\"og:description\" content=\"Yatarak leg curl: pedin konumunu ve kal\u00e7an\u0131 sabit tutman\u0131n \u00f6nemini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/makinede-yatarak-bacak-bukme\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:41:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/beinbeugen-liegend-geraet.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=\"2 dakika\" \/>","yoast_head_json":{"title":"Yatarak leg curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Yatarak leg curl: pedin konumunu ve kal\u00e7an\u0131 sabit tutman\u0131n \u00f6nemini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla 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\/makinede-yatarak-bacak-bukme\/","og_locale":"tr_TR","og_type":"article","og_title":"Yatarak leg curl","og_description":"Yatarak leg curl: pedin konumunu ve kal\u00e7an\u0131 sabit tutman\u0131n \u00f6nemini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/makinede-yatarak-bacak-bukme\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:41:38+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/beinbeugen-liegend-geraet.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"2 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/makinede-yatarak-bacak-bukme\/","url":"https:\/\/training.fit\/tr\/egzersiz\/makinede-yatarak-bacak-bukme\/","name":"Yatarak leg curl &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-26T17:01:57+00:00","dateModified":"2026-10-17T19:41:38+00:00","description":"Yatarak leg curl: pedin konumunu ve kal\u00e7an\u0131 sabit tutman\u0131n \u00f6nemini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/makinede-yatarak-bacak-bukme\/"]}]},{"@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\/8707"}],"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":8,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8707\/revisions"}],"predecessor-version":[{"id":27385,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8707\/revisions\/27385"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8404"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8319"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28777"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28761"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28789"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28783"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28771"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28765"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28753"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28693"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5270"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5010"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8709"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8707"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}