{"id":8815,"date":"2026-10-12T21:02:28","date_gmt":"2026-10-12T19:02:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8815"},"modified":"2026-10-17T21:04:08","modified_gmt":"2026-10-17T19:04:08","slug":"paralel-barda-dips","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/paralel-barda-dips\/","title":{"rendered":"Dips"},"content":{"rendered":"

Dips, v\u00fccut geli\u015ftirmede temel egzersizlerden biridir ve en pop\u00fcler g\u00f6\u011f\u00fcs egzersizleri aras\u0131nda yer al\u0131r. Bu nedenle hemen her spor salonunda dips barlar\u0131 veya dips makineleri bulursun. Bu egzersizde v\u00fccudunu kollar\u0131nla destekler, a\u015fa\u011f\u0131 indirir ve yeniden yukar\u0131 kald\u0131r\u0131rs\u0131n. Ba\u015fl\u0131ca \u00e7al\u0131\u015fan kaslar g\u00f6\u011f\u00fcs kaslar\u0131, triseps ve \u00f6n omuzlard\u0131r.<\/p>\n

Bar dips olarak da adland\u0131r\u0131lan bu harekette iki bara dayan\u0131r ve v\u00fccudunu a\u015fa\u011f\u0131 indirirsin. Dips, benzer kaslar\u0131 \u00e7al\u0131\u015ft\u0131ran ancak farkl\u0131 uygulanan sehpada dip<\/a> ile s\u0131k\u00e7a kar\u0131\u015ft\u0131r\u0131l\u0131r.<\/p>\n

Dips hareketinde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 g\u00f6\u011f\u00fcs ve triseps kaslar\u0131nla g\u00fcvenli bi\u00e7imde hareket ettirmen gerekti\u011fi i\u00e7in bu egzersiz yeni ba\u015flayanlar i\u00e7in ideal de\u011fildir.<\/p>\n

Bununla birlikte spor salonlar\u0131nda ba\u015flamana yard\u0131mc\u0131 olacak dips makineleri bulunur. Antrenman s\u0131ras\u0131nda ta\u015f\u0131d\u0131\u011f\u0131n y\u00fck\u00fc azaltacak bir destek a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7ebilirsin. Teoride kula\u011fa harika gelse de pratikte \u00e7o\u011fu zaman o kadar iyi i\u015flemez. Destek d\u00fczeyini fazla y\u00fckseltirsen egzersiz \u00e7ok kolayla\u015f\u0131r ve antrenman etkisi neredeyse ortadan kalkar. Yeterli destek a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7mezsen do\u011fru uygulama bozulur. Bu nedenle dips hareketine ancak biraz deneyim ve kuvvet kazand\u0131ktan sonra y\u00f6nel.<\/p>\n

Dips genellikle alt g\u00f6\u011f\u00fcs egzersizi olarak tan\u0131mlan\u0131r. Bu do\u011fru olsa da g\u00f6\u011fs\u00fcn geri kalan\u0131 da etkili bi\u00e7imde \u00e7al\u0131\u015f\u0131r. Bir \u00e7al\u0131\u015fma<\/a>, paralel barda dips s\u0131ras\u0131nda \u00fcst g\u00f6\u011fs\u00fcn (b\u00fcy\u00fck g\u00f6\u011f\u00fcs kas\u0131n\u0131n klavik\u00fcler b\u00f6l\u00fcm\u00fcn\u00fcn) aktivasyonunu \u00f6l\u00e7m\u00fc\u015f ve hareketin bu b\u00f6lgeyi de trisepslerle birlikte \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131 do\u011frulam\u0131\u015ft\u0131r<\/span>[1]<\/sup><\/a><\/span>. Dips, e\u011fimli sehpada bench press<\/a> ve d\u00fcz sehpada bench press<\/a> hareketlerini tamamlamak i\u00e7in \u00e7ok uygundur.<\/p>\n

Ayr\u0131ca dips s\u0131ras\u0131nda kollar\u0131n d\u00fczle\u015fti\u011fi i\u00e7in kol ekstans\u00f6r\u00fc olan triseps de y\u00fcksek bir antrenman uyaran\u0131 al\u0131r.<\/p>\n

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

G\u00f6\u011fs\u00fc etkili bi\u00e7imde \u00e7al\u0131\u015ft\u0131rmas\u0131na ra\u011fmen dips, omuzlara bindirdi\u011fi y\u00fcksek y\u00fck nedeniyle k\u00f6t\u00fc bir \u00fcne sahiptir.<\/p>\n

Omuz eklemlerine gereksiz y\u00fck bindirmemek i\u00e7in do\u011fru uygulama \u00e7ok \u00f6nemlidir. Dips hareketini \u00fcst g\u00f6vden tamamen dikken yapmak omuzlar\u0131na daha fazla y\u00fck bindirir. \u00dcst g\u00f6vdeni uygun bir a\u00e7\u0131yla \u00f6ne e\u011fmek (a\u015fa\u011f\u0131daki videoya bak) eklem y\u00fck\u00fcn\u00fc azalt\u0131r. Bu a\u00e7\u0131dan dips, dik e\u011fimli bir negatif bench presse<\/a> benzer; v\u00fccut pozisyonlar\u0131 farkl\u0131 olsa da hareket bi\u00e7imi olduk\u00e7a benzerdir.<\/p>\n

Baz\u0131 ki\u015filer trisepsi daha fazla \u00e7al\u0131\u015ft\u0131rmak i\u00e7in v\u00fccudunu dik tutmay\u0131 \u00f6nerir. Ancak bu \u00f6neriye uyma; \u00fcst g\u00f6vdenin e\u011fiminden ba\u011f\u0131ms\u0131z olarak triseps kollar\u0131n\u0131 yine d\u00fczle\u015ftirir. Bu nedenle \u00fcst g\u00f6vden \u00f6ne e\u011fikken de antrenman uyaran\u0131 y\u00fcksek kal\u0131r.<\/p>\n

Bench presste oldu\u011fu gibi dirseklerinin v\u00fccudundan \u00e7ok fazla uzakla\u015fmamas\u0131na dikkat et. K\u00fcrek kemiklerini geriye \u00e7ek. Dips barlar\u0131 da \u00e7ok geni\u015f olmamal\u0131d\u0131r. Genel bir kural olarak barlar\u0131n her iki tarafta kal\u00e7andan yakla\u015f\u0131k 10\u201313 cm daha geni\u015f olmas\u0131 uygundur.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To Do Dips For A Bigger Chest and Shoulders (Fix Mistakes!)<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>