{"id":8743,"date":"2026-10-12T21:10:56","date_gmt":"2026-10-12T19:10:56","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8743"},"modified":"2026-10-12T21:10:56","modified_gmt":"2026-10-12T19:10:56","slug":"direnc-bandiyla-mountain-climber","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-mountain-climber\/","title":{"rendered":"Diren\u00e7 band\u0131yla mountain climber"},"content":{"rendered":"<p>Mountain climber \u00f6ncelikle bir dayan\u0131kl\u0131l\u0131k egzersizidir. \u015e\u0131nav pozisyonundayken bacaklar\u0131n\u0131 s\u0131rayla \u00f6ne \u00e7ekerek da\u011fa t\u0131rmanmaya benzer bir hareket yapars\u0131n.<\/p>\n<p>Diren\u00e7 band\u0131 ekleyerek kal\u00e7a, bacak ve kar\u0131n kaslar\u0131n\u0131 daha fazla zorlayabilir, b\u00f6ylece egzersizi kas geli\u015fimini desteklemek i\u00e7in de kullanabilirsin. Bu, \u00f6zellikle antrenman\u0131n sonunda yararl\u0131 olabilir.<\/p>\n<p>Mountain climber diren\u00e7 band\u0131 olmadan da yap\u0131labilir. Band\u0131n yoksa veya daha \u00e7ok kardiyoya odaklanmak istiyorsan hareketi bants\u0131z yap. A\u015fa\u011f\u0131daki uygulama ad\u0131mlar\u0131, diren\u00e7 band\u0131 d\u0131\u015f\u0131nda ayn\u0131 kal\u0131r.<\/p>\n<p>Fazla alan veya ekipman gerektirmeden bir\u00e7ok kas grubunu hedefledi\u011fi i\u00e7in bu egzersiz ev antrenmanlar\u0131 i\u00e7in \u00e7ok uygundur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi, diren\u00e7 band\u0131yla mountain climber hareketinin amac\u0131 da\u011fa t\u0131rman\u0131rken yap\u0131lan hareketi taklit etmektir.<\/p>\n<p>Hareketin ayak bile\u011finden de\u011fil, uyluklar\u0131ndan gelmesi \u00f6nemlidir.<\/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%2FcOsaztSz9N4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cOsaztSz9N4\" \/><meta itemprop=\"duration\" content=\"PT35S\" \/><meta itemprop=\"uploadDate\" content=\"2016-05-22T16:11:54Z\" \/><meta itemprop=\"name\" content=\"Banded Mountain Climbers from 4KOR Fitness\" \/><meta itemprop=\"description\" content=\"This exercise activates the abdominals and lower body muscles. Ideal for pre, during, and post workout. Find us on Instagram @team4kor @camelbackcrossfit ..... Available on Amazon.com: http:\/\/www.amztk.com\/training-bands\"><div class=\"lyte-wrapper\" title=\"Banded Mountain Climbers from 4KOR Fitness\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cOsaztSz9N4\"><div id=\"lyte_cOsaztSz9N4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcOsaztSz9N4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Banded Mountain Climbers from 4KOR Fitness<\/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\/cOsaztSz9N4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcOsaztSz9N4%2F0.jpg\" alt=\"Banded Mountain Climbers from 4KOR Fitness\" 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 ve diren\u00e7 band\u0131n\u0131 iki aya\u011f\u0131n\u0131n etraf\u0131na ge\u00e7ir.<\/p>\n<p class=\"num\">\u015eimdi klasik \u015f\u0131nav pozisyonuna ge\u00e7. Ellerin yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7\u0131k ve omuzlar\u0131n\u0131n hemen alt\u0131nda olsun, avu\u00e7 i\u00e7lerin yere tam bass\u0131n. Kollar\u0131n tamamen d\u00fcz olsun.<\/p>\n<p class=\"num\">Ard\u0131ndan kal\u00e7an\u0131, art\u0131k ayaklar\u0131nla ve \u00fcst v\u00fccudunla d\u00fcz bir \u00e7izgi olu\u015fturmayacak kadar hafif\u00e7e kald\u0131r. B\u00f6ylece \u00fcst v\u00fccudun yere paralel olur.<\/p>\n<p class=\"num\">\u015eimdi bir baca\u011f\u0131n\u0131 kollar\u0131na do\u011fru \u00e7ekerek diren\u00e7 band\u0131n\u0131 ger. Hareket uylu\u011fundan gelmeli; ayak bile\u011finden kuvvet al\u0131p s\u0131\u00e7rama.<\/p>\n<p class=\"num\">Baca\u011f\u0131n en \u00f6ndeki noktaya ula\u015ft\u0131\u011f\u0131nda onu ba\u015flang\u0131\u00e7 pozisyonuna geri g\u00f6t\u00fcr. Ayak parmaklar\u0131n yere de\u011fdi\u011finde di\u011fer baca\u011f\u0131nla ayn\u0131 harekete ba\u015fla. Al\u0131\u015ft\u0131ktan sonra h\u0131z\u0131n\u0131 art\u0131rabilir ve ilk baca\u011f\u0131n geriye giderken, hen\u00fcz ayak parmaklar\u0131n yere de\u011fmeden ikinci baca\u011f\u0131n\u0131 hareket ettirmeye ba\u015flayabilirsin.<\/p>\n<p class=\"num\">Egzersiz boyunca ba\u015f\u0131n a\u015fa\u011f\u0131ya d\u00f6n\u00fck olsun.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Mountain climber hareketinin etkili olmas\u0131 i\u00e7in bacaklar\u0131n\u0131 yukar\u0131 \u00e7ekerken uyluklar\u0131ndan kuvvet alman \u00f6nemlidir. S\u0131\u00e7rarken yapt\u0131\u011f\u0131n gibi ayak bileklerinden iti\u015f yapma.<\/p>\n<p>Ayr\u0131ca hareket boyunca g\u00f6vde kaslar\u0131n\u0131 s\u0131k\u0131, s\u0131rt\u0131n\u0131 da m\u00fcmk\u00fcn oldu\u011funca d\u00fcz tut. S\u0131rt\u0131n\u0131 yuvarlamaktan ka\u00e7\u0131n.<\/p>\n<p>Tempoyu sen belirlersin. Nefesinin yetmemeye ba\u015flad\u0131\u011f\u0131n\u0131 hissetti\u011finde bacaklar\u0131n\u0131 \u00e7ekme h\u0131z\u0131n\u0131 azalt.<\/p>\n","protected":false},"featured_media":8748,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1639,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Diren\u00e7 band\u0131yla da\u011fc\u0131 hareketi, Banded mountain climber","target-muscles":25457,"equipment":5015,"muscles":[5328,5329,5271,5270,5304],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9893,8296]},"yoast_head":"<title>Diren\u00e7 band\u0131yla mountain climber - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla mountain climber: band\u0131n yerle\u015fimini ve bants\u0131z se\u00e7ene\u011fi 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\/direnc-bandiyla-mountain-climber\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diren\u00e7 band\u0131yla mountain climber\" \/>\n<meta property=\"og:description\" content=\"Diren\u00e7 band\u0131yla mountain climber: band\u0131n yerle\u015fimini ve bants\u0131z se\u00e7ene\u011fi ke\u015ffet. 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