{"id":8813,"date":"2026-09-23T07:35:17","date_gmt":"2026-09-23T05:35:17","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8813"},"modified":"2026-09-23T07:35:17","modified_gmt":"2026-09-23T05:35:17","slug":"makinede-donkey-calf-raise","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-donkey-calf-raise\/","title":{"rendered":"Donkey calf raise"},"content":{"rendered":"

Donkey calf raise, spor salonunda \u00e7ok s\u0131k g\u00f6rmeyebilece\u011fin, kendine \u00f6zg\u00fc bir bald\u0131r egzersizidir. Yine de bu az rastlanan harekete a\u015fa\u011f\u0131da daha yak\u0131ndan bakal\u0131m.<\/p>\n

Standart bald\u0131r kald\u0131rma hareketinden farkl\u0131 olarak donkey calf raise hareketinde a\u011f\u0131rl\u0131k bacaklar\u0131na m\u00fcmk\u00fcn oldu\u011funca yak\u0131n yerle\u015ftirilir. Uygun makinede dolgulu bir ped kuyruk sokumuna dayan\u0131r ve topuklar\u0131n\u0131 kald\u0131rarak a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 itersin. Bu, genellikle ensende halter ta\u015f\u0131maktan<\/a> veya a\u011f\u0131r damb\u0131llar tutmaktan daha rahat kabul edilir. Ancak yine de bald\u0131rlar i\u00e7in bir izolasyon egzersizidir.<\/p>\n

Standart makinelerde yap\u0131lan ve salonlarda daha s\u0131k bulabilece\u011fin alternatifler, makinede ayakta<\/a> veya oturarak calf raise<\/a> hareketleridir.<\/p>\n

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

Donkey calf raise makinelerinin farkl\u0131 tasar\u0131mlar\u0131 vard\u0131r, ancak temel d\u00fczenleri her zaman olduk\u00e7a benzerdir. Baz\u0131lar\u0131nda a\u011f\u0131rl\u0131\u011f\u0131 yerden kald\u0131r\u0131rken baz\u0131lar\u0131nda a\u011f\u0131rl\u0131k kuyruk sokumu hizas\u0131ndad\u0131r. Her iki durumda da kuyruk sokumuna dayanan pedin y\u00fcksekli\u011fini v\u00fccut \u00f6l\u00e7\u00fclerine g\u00f6re ayarlamak \u00f6nemlidir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Instructional Fitness - Donkey Calf Raises<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>