{"id":8894,"date":"2026-10-17T14:01:27","date_gmt":"2026-10-17T12:01:27","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8894"},"modified":"2026-10-17T21:44:20","modified_gmt":"2026-10-17T19:44:20","slug":"dambilla-gogus-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-gogus-acis\/","title":{"rendered":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f"},"content":{"rendered":"<p>Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f, s\u0131rt\u00fcst\u00fc yat\u0131p ellerinde damb\u0131llarla kollar\u0131n\u0131 yanlara a\u00e7t\u0131\u011f\u0131n, ard\u0131ndan a\u011f\u0131rl\u0131klar\u0131 v\u00fccudunun \u00fczerine kald\u0131rd\u0131\u011f\u0131n pop\u00fcler bir g\u00f6\u011f\u00fcs egzersizidir. Bu hareket, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8772\">makinede g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fa<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8786\">kabloyla yap\u0131lan versiyonuna<\/a> benzer.<\/p>\n<p>Bu kadar tercih edilmesinin nedeni basittir: A\u00e7\u0131\u015f hareketi g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 etkili bi\u00e7imde gererek kaslar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 \u00e7ok iyi hissettirir.<\/p>\n<p>G\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8911\">e\u011fimli sehpada kabloyla<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8920\">e\u011fimli sehpada damb\u0131lla<\/a> yap\u0131lan farkl\u0131 varyasyonlar\u0131 vard\u0131r. Hareketi yaln\u0131zca bir damb\u0131lla <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8898\">yerde<\/a> de yapabilirsin; bu da g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131 ev antrenmanlar\u0131na uygun hale getirir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>G\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131 do\u011fru yapmak \u00e7ok zor de\u011fildir, ancak \u00f6zellikle ba\u015flang\u0131\u00e7ta dikkat ve odaklanma gerektirir. S\u0131rt\u00fcst\u00fc yatt\u0131\u011f\u0131n ve kol hareketlerini aynadan g\u00f6remedi\u011fin i\u00e7in iki kolunun da dengeli ve simetrik hareket etmesine \u00f6zellikle dikkat etmelisin.<\/p>\n<p>Bunun i\u00e7in hareket boyunca dirseklerini sabit, hafif b\u00fck\u00fcl\u00fc bir konumda tut. Eklemlerini korumak i\u00e7in ellerinin konumu da \u00f6nemlidir. Alt pozisyonda avu\u00e7 i\u00e7lerin yukar\u0131 bakmal\u0131 ve yer \u00e7ekiminin etkisiyle geriye d\u00f6nmemeli.<\/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%2FQENKPHhQVi4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/QENKPHhQVi4\" \/><meta itemprop=\"duration\" content=\"PT5M44S\" \/><meta itemprop=\"uploadDate\" content=\"2018-07-19T17:02:57Z\" \/><meta itemprop=\"name\" content=\"How to Properly Do a DUMBBELL FLY | Mind Pump\" \/><meta itemprop=\"description\" content=\"Learning how to perform Dumbell Fly is important in building a great chest while weightlifting. Dumbbell flyes on a flat bench stretch the chest muscle and give you a great chest workout. Try these out and see your chest grow! FREE GUIDE: How To Build A Great Chest! https:\/\/www.mindpumpmedia.com\/p\/How-To-Build-A-Great-Chest Timestamps: (0:30) Elbow Position (1:45) Points of Contact (2:25) Depth (3:00) Retract Shoulders (3:30) Dumbbell Path (3:55) Tempo and Bracing (4:15) Common Mistakes Subscribe to Mind Pump TV here: http:\/\/bit.ly\/mindpumptv Connect with Mind Pump: https:\/\/www.mindpumpmedia.com\/ https:\/\/www.instagram.com\/mindpumpmedia\/ https:\/\/www.facebook.com\/mindpump https:\/\/www.youtube.com\/mindpumptv https:\/\/twitter.com\/mindpump Cable crossover and Dumbbell flyes are great chest exercises.\"><div class=\"lyte-wrapper\" title=\"How to Properly Do a DUMBBELL FLY | Mind Pump\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_QENKPHhQVi4\"><div id=\"lyte_QENKPHhQVi4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQENKPHhQVi4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Properly Do a DUMBBELL FLY | Mind Pump<\/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\/QENKPHhQVi4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FQENKPHhQVi4%2F0.jpg\" alt=\"How to Properly Do a DUMBBELL FLY | Mind Pump\" 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\">Her elinde bir damb\u0131lla d\u00fcz sehpaya otur. \u00d6nce damb\u0131llar\u0131 uyluklar\u0131na, dizlerine yak\u0131n bir noktaya koy. Damb\u0131llar\u0131 kald\u0131rmakta zorlan\u0131yorsan dizlerini s\u0131rayla h\u0131zla yukar\u0131 kald\u0131rarak kollar\u0131na destek ol.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 g\u00f6\u011fs\u00fcne yak\u0131n tutarak d\u00fcz sehpaya s\u0131rt\u00fcst\u00fc yat. Sehpaya rahat\u00e7a yerle\u015fti\u011finde (ba\u015f\u0131n, k\u00fcrek kemiklerin\/omuzlar\u0131n ve kal\u00e7an sehpan\u0131n \u00fczerinde olacak \u015fekilde) damb\u0131llar\u0131 g\u00f6vdenin \u00fczerinde dikey olarak kald\u0131r.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini geriye \u00e7ekip birbirine yakla\u015ft\u0131r.<\/p>\n<p class=\"num\">Dirseklerini hafif\u00e7e b\u00fck (yakla\u015f\u0131k 10 derece) ve kollar\u0131n\u0131 yana a\u00e7arak damb\u0131llar\u0131 yava\u015f\u00e7a d\u0131\u015far\u0131 do\u011fru indir. Bu son konumda g\u00f6\u011fs\u00fcn gerilmeli. Damb\u0131llar\u0131 fazla a\u015fa\u011f\u0131 indirmemeye dikkat et (a\u015fa\u011f\u0131ya bak).<\/p>\n<p class=\"num\">Kollar\u0131nla yukar\u0131 do\u011fru bir yay \u00e7izerek damb\u0131llar\u0131 yeniden kald\u0131r. Hareket boyunca dirseklerini b\u00fck\u00fcl\u00fc, k\u00fcrek kemiklerini s\u0131k\u0131 ve geriye \u00e7ekili tut.<\/p>\n<p class=\"num\">Setini tamamlad\u0131ktan sonra damb\u0131llar\u0131 g\u00f6\u011fs\u00fcne do\u011fru indir; ard\u0131ndan gerekirse hafif\u00e7e h\u0131z alarak do\u011frulup otur. Kollar\u0131n yanlara a\u00e7\u0131kken damb\u0131llar\u0131 do\u011frudan yere b\u0131rakma.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>S\u0131k yap\u0131lan hatalardan biri, damb\u0131llar\u0131 fazla a\u015fa\u011f\u0131 indirmektir. G\u00f6\u011fs\u00fcn\u00fc daha fazla germek i\u00e7in m\u00fcmk\u00fcn oldu\u011funca a\u015fa\u011f\u0131 indirmek cazip gelebilir, ancak bu tekni\u011fini bozabilir. Damb\u0131llar\u0131 yaln\u0131zca dirseklerini d\u00fczle\u015ftirmeden, g\u00f6\u011fs\u00fcn\u00fc kald\u0131rmadan veya omuzlar\u0131n\u0131 d\u00f6nd\u00fcrmeden ula\u015fabildi\u011fin noktaya kadar indir.<\/p>\n<p>Hareket boyunca dirseklerini ayn\u0131 a\u00e7\u0131da hafif b\u00fck\u00fcl\u00fc, k\u00fcrek kemiklerini birbirine yak\u0131n ve omuzlar\u0131n\u0131 geriye \u00e7ekili tut. Hareketin en \u00fcst noktas\u0131nda omuzlar\u0131n\u0131 \u00f6ne itme. Damb\u0131llar yukar\u0131dayken bile k\u00fcrek kemiklerin geriye \u00e7ekili kalmal\u0131.<\/p>\n<p>Bu noktalara dikkat ederek g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fta do\u011fru tekni\u011fi korur ve sakatlanma riskini en aza indirirsin. Harekete odaklan ve gerekti\u011finde tekni\u011fini d\u00fczelt; b\u00f6ylece bu etkili g\u00f6\u011f\u00fcs egzersizinden en iyi verimi al\u0131rs\u0131n.<\/p>\n","protected":false},"featured_media":8900,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1647],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Dumbbell fly, G\u00f6\u011f\u00fcs fly","target-muscles":24650,"equipment":[5003,5036],"muscles":[5305,5301],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5487,28753,28771,28693,28729],"alternative_exercises":[8786,8772,9982,8898,8920,8911,8364,9292]},"yoast_head":"<title>Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: kollar\u0131n\u0131n izledi\u011fi yay\u0131 ve dirseklerinin konumunu 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\/dambilla-gogus-acis\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\" \/>\n<meta property=\"og:description\" content=\"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: kollar\u0131n\u0131n izledi\u011fi yay\u0131 ve dirseklerinin konumunu ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/dambilla-gogus-acis\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:44:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2019\/02\/fliegende-flachbank-kurzhanteln-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: kollar\u0131n\u0131n izledi\u011fi yay\u0131 ve dirseklerinin konumunu ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-gogus-acis\/","og_locale":"tr_TR","og_type":"article","og_title":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f","og_description":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: kollar\u0131n\u0131n izledi\u011fi yay\u0131 ve dirseklerinin konumunu ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-gogus-acis\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:44:20+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2019\/02\/fliegende-flachbank-kurzhanteln-1.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-gogus-acis\/","url":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-gogus-acis\/","name":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-17T12:01:27+00:00","dateModified":"2026-10-17T19:44:20+00:00","description":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: kollar\u0131n\u0131n izledi\u011fi yay\u0131 ve dirseklerinin konumunu ke\u015ffet. 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