{"id":8793,"date":"2026-10-17T14:07:26","date_gmt":"2026-10-17T12:07:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8793"},"modified":"2026-10-17T21:42:52","modified_gmt":"2026-10-17T19:42:52","slug":"crunch","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/crunch\/","title":{"rendered":"Crunch"},"content":{"rendered":"<p>Crunch, s\u0131k\u00e7a <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9589\">mekikle<\/a> kar\u0131\u015ft\u0131r\u0131lan klasik bir kas geli\u015ftirme egzersizidir; ancak ikisi asl\u0131nda farkl\u0131d\u0131r. Yar\u0131m mekik veya k\u0131sa mekik olarak da bilinir.<\/p>\n<p>Bu egzersiz hem yeni ba\u015flayanlar hem de ileri seviyedekiler i\u00e7in uygundur ve neredeyse her yerde yap\u0131labilir. Belini ve kuyruk sokumunu korumak i\u00e7in egzersiz mat\u0131 gibi yumu\u015fak bir y\u00fczey kullan; mat\u0131n yoksa hal\u0131 da olabilir. Yere yatmay\u0131 tercih etmiyorsan crunch hareketini <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8679\">makinede<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8826\">kablo istasyonunda<\/a> da yapabilirsin.<\/p>\n<p>Crunch, d\u00fcz kar\u0131n kas\u0131n\u0131n tamam\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r, ancak \u00fcst b\u00f6l\u00fcme daha fazla odaklan\u0131r. Bu nedenle \u00f6zellikle \u00fcst kar\u0131n i\u00e7in etkilidir.<\/p>\n<p>Alt kar\u0131n b\u00f6lgesini daha fazla hedeflemek i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9712\">ters crunch<\/a> ekleyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Crunch_hareketinin_dogru_uygulanisi\">Crunch hareketinin do\u011fru uygulan\u0131\u015f\u0131<\/span><\/h2>\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%2F5ER5Of4MOPI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/5ER5Of4MOPI\" \/><meta itemprop=\"duration\" content=\"PT3M34S\" \/><meta itemprop=\"uploadDate\" content=\"2017-08-25T02:00:01Z\" \/><meta itemprop=\"name\" content=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" \/><meta itemprop=\"description\" content=\"Check out this FITNESS SPECIAL video and learn to do perfect CRUNCH only on Mind Body Soul. If you&#039;re looking for a way to strengthen your abdominal muscles, try crunches. Crunches are exercises you need to do if you want great abs and core. It works the rectums abdominal muscle. Since crunches exercise is more controlled, it can help you improve your focus on your exercise routine. And as it does not use any equipment, you can do it anywhere. This exercise can also improve your muscle strength and flexibility. Try it out! #WorkoutWithMe #BestABsExercises #FitnessWithMe #StayHome #FitnessLovers Host : Royston Shivalkar Director: Kavya Krishnaswamy Camera: Kawaldeep Singh Jangwal, Pratik Gamre, Akshay Sawant, Spandan Raut Editing: Kishor Rai VFX: Vimal Chaurasiya Producer: Neha Barjatya Copyrights: Rajshri Entertainment Private Limited For More Updates SUBSCRIBE for more videos: http:\/\/bit.ly\/SubscribeTo-Mindbodysoul Like us on Facebook: https:\/\/www.facebook.com\/mindbodysoulTV Follow Us on Instagram: https:\/\/www.instagram.com\/mindbodysoultv Follow Us on Pinterest: https:\/\/www.pinterest.com\/mindbodysoultv , For brand collaborations and inquiries, reach out to us at : collab@rajshri.com\"><div class=\"lyte-wrapper\" title=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_5ER5Of4MOPI\"><div id=\"lyte_5ER5Of4MOPI\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT<\/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\/5ER5Of4MOPI\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2F0.jpg\" alt=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" 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\">Egzersiz mat\u0131na d\u00fcz bir \u015fekilde s\u0131rt\u00fcst\u00fc yat.<\/p>\n<p class=\"num\">Dizlerini b\u00fck ve ayaklar\u0131n\u0131 yerde tutarak kal\u00e7ana yakla\u015ft\u0131r.<\/p>\n<p class=\"num\">Dizlerin yakla\u015f\u0131k 90 derece b\u00fck\u00fcl\u00fc olsun; topuklar\u0131nla kal\u00e7an aras\u0131nda yeterli mesafe kals\u0131n.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 birbirine yak\u0131n, en fazla kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k tut.<\/p>\n<p class=\"num\">Ellerini ba\u015f\u0131n\u0131n arka k\u0131sm\u0131n\u0131n iki yan\u0131na yerle\u015ftir; dirseklerin d\u0131\u015far\u0131 baks\u0131n. Bu, temel crunch pozisyonudur.<\/p>\n<p class=\"num\">Ba\u015f\u0131n\u0131 d\u00fcz tut ve yukar\u0131 bak.<\/p>\n<p class=\"num\">Nefes verirken g\u00f6vdeni hafif\u00e7e b\u00fckerek \u00fcst v\u00fccudunu dizlerine do\u011fru kald\u0131r.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudunu yeniden indirirken nefes al.<\/p>\n<p class=\"num\">\u0130nerken v\u00fccudunu s\u0131k\u0131 tut; kendini b\u0131rakmak yerine ini\u015fi kontrol et.<\/p>\n<p class=\"num\">Gerilimi korumak i\u00e7in hareketin sonunda s\u0131rt\u0131n\u0131 tamamen yere koyma. Omuzlar\u0131n\u0131 ve ba\u015f\u0131n\u0131 havada tut; egzersiz bitene kadar k\u00fcrek kemiklerin yere de\u011fmesin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Crunch yaparken ellerini ba\u015f\u0131n\u0131n arkas\u0131nda kenetleme. Daha rahat gelebilir, ancak ba\u015f\u0131n\u0131 \u00f6ne \u00e7ekip \u00e7eneni g\u00f6\u011fs\u00fcne dayamana neden olarak gereksiz gerginlik yaratabilir.<\/p>\n<p>Bu pozisyonda ki\u015filer \u00e7o\u011fu zaman ba\u015flar\u0131n\u0131 kald\u0131rmak i\u00e7in kollar\u0131ndan yard\u0131m almaya \u00e7al\u0131\u015f\u0131r. Bu, crunch hareketinin etkisini azalt\u0131r ve sakatlanmaya bile yol a\u00e7abilir.<\/p>\n<p>Bunun yerine egzersiz s\u0131ras\u0131nda ba\u015f\u0131n\u0131 ve boynunu oynatmaktan ka\u00e7\u0131n; yaln\u0131zca \u00fcst v\u00fccudunu hareket ettirmeye odaklan. B\u00f6ylece antrenman etkisini en \u00fcst d\u00fczeye \u00e7\u0131kar\u0131r ve en iyi sonucu al\u0131rs\u0131n.<\/p>\n","protected":false},"featured_media":8796,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"K\u0131sa mekik","target-muscles":24597,"equipment":5020,"muscles":5328,"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,28699],"alternative_exercises":[8826,8679,8276,9955,7198,7750]},"yoast_head":"<title>Crunch: Uygulama ve ipu\u00e7lar\u0131 &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak m\u0131 istiyorsun? 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