{"id":8769,"date":"2026-10-12T21:00:59","date_gmt":"2026-10-12T19:00:59","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8769"},"modified":"2026-10-12T21:00:59","modified_gmt":"2026-10-12T19:00:59","slug":"makinede-gogus-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-gogus-press\/","title":{"rendered":"Makinede g\u00f6\u011f\u00fcs presi"},"content":{"rendered":"

Makinede g\u00f6\u011f\u00fcs presi, spor salonunda s\u0131k\u00e7a g\u00f6rece\u011fin pop\u00fcler bir egzersizdir. Otururken a\u011f\u0131rl\u0131\u011f\u0131 g\u00f6\u011fs\u00fcnden uza\u011fa iterek bench press<\/a> hareketini taklit edersin. Bu hareket a\u011f\u0131rl\u0131kl\u0131 olarak g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r; trisepslerin ve \u00f6n omuz kaslar\u0131n da harekete yard\u0131mc\u0131 olur.<\/p>\n

G\u00f6\u011f\u00fcs antrenman\u0131n\u0131 geli\u015ftirmek i\u00e7in bir di\u011fer \u00e7ok iyi makine egzersizi de makinede g\u00f6\u011f\u00fcs a\u00e7\u0131\u015ft\u0131r<\/a>. Bu harekette uzat\u0131lm\u0131\u015f kollar\u0131n\u0131 birle\u015ftirerek a\u011f\u0131rl\u0131klar\u0131 birbirine yakla\u015ft\u0131r\u0131rs\u0131n. Tek eklemli bir hareket oldu\u011fu i\u00e7in g\u00f6\u011fs\u00fcn\u00fc daha fazla izole eder.<\/p>\n

D\u00fcz sehpada damb\u0131lla<\/a> veya halterle bench press yaparken oldu\u011fu gibi a\u011f\u0131rl\u0131\u011f\u0131 dengelemen gerekmedi\u011fi i\u00e7in trisepsler ve \u00f6n omuzlar daha az devreye girer.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Makinede g\u00f6\u011f\u00fcs presi yeni ba\u015flayanlar i\u00e7in \u00e7ok uygundur ve a\u011f\u0131r bir g\u00f6\u011f\u00fcs antrenman\u0131n\u0131 bitirmek i\u00e7in de yararl\u0131 olabilir. Makine hareketi y\u00f6nlendirdi\u011fi ve denge kontrol\u00fc gerektirmedi\u011fi i\u00e7in \u00f6zellikle yeni ba\u015flayanlar\u0131n i\u015fini kolayla\u015ft\u0131r\u0131r.<\/p>\n

Kuvvet antrenman\u0131na yeni ba\u015fl\u0131yorsan makinede g\u00f6\u011f\u00fcs presi, bench press hareketine haz\u0131rlanmak i\u00e7in kolay ve g\u00fcvenli bir ba\u015flang\u0131\u00e7 sunar. Hareketi \u00f6\u011frendi\u011finde ve kulland\u0131\u011f\u0131n a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rd\u0131\u011f\u0131nda bench press hareketine g\u00fcvenle ge\u00e7ebilirsin.<\/p>\n

Baz\u0131 g\u00f6\u011f\u00fcs pres makinelerinde ikinci bir tutamak se\u00e7ene\u011fi bulunur. Avu\u00e7 i\u00e7lerinin birbirine paralel oldu\u011fu ve kar\u015f\u0131l\u0131kl\u0131 bakt\u0131\u011f\u0131 \u00e7eki\u00e7 tutu\u015f, alt g\u00f6\u011fs\u00fc biraz daha fazla devreye sokar. Ancak g\u00f6\u011f\u00fcs presi genellikle \u00fcstten tutu\u015fla (avu\u00e7 i\u00e7leri a\u015fa\u011f\u0131 bakacak \u015fekilde) yap\u0131l\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To: Chest Press (Cybex)<\/div><\/div>
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