{"id":8898,"date":"2026-09-23T08:28:31","date_gmt":"2026-09-23T06:28:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8898"},"modified":"2026-09-23T08:28:31","modified_gmt":"2026-09-23T06:28:31","slug":"yerde-dambilla-gogus-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/yerde-dambilla-gogus-acis\/","title":{"rendered":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f"},"content":{"rendered":"<p>Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8894\">d\u00fcz sehpada yap\u0131lan standart g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n<\/a> basitle\u015ftirilmi\u015f bir versiyonudur. Hareket temelde ayn\u0131d\u0131r, ancak sehpa olmad\u0131\u011f\u0131 i\u00e7in hareket a\u00e7\u0131kl\u0131\u011f\u0131 daha k\u00fc\u00e7\u00fckt\u00fcr. Bu egzersizde yere yatar ve hafif b\u00fck\u00fcl\u00fc kollar\u0131n\u0131 yerden kald\u0131r\u0131p v\u00fccudunun \u00fczerine getirirsin. Esas olarak g\u00f6\u011fs\u00fcn orta b\u00f6l\u00fcm\u00fcn\u00fc hedefledi\u011fi i\u00e7in bir izolasyon egzersizidir.<\/p>\n<p>Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f, ev egzersizi olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8872\">diren\u00e7 band\u0131yla g\u00f6\u011f\u00fcs presini<\/a> iyi tamamlar. B\u00f6ylece fazla ekipmana ihtiya\u00e7 duymadan g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 farkl\u0131 \u015fekillerde \u00e7al\u0131\u015ft\u0131rabilirsin.<\/p>\n<p>Spor salonunda yerde g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fa pek s\u0131k rastlamazs\u0131n; \u00e7\u00fcnk\u00fc daha uygun ekipman, daha geni\u015f hareket a\u00e7\u0131kl\u0131\u011f\u0131 sunarak egzersizi daha etkili hale getirir. Alternatifler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8920\">e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8911\">kablo istasyonunda yap\u0131lan versiyon<\/a> bulunur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n hareket a\u00e7\u0131kl\u0131\u011f\u0131 standart versiyona g\u00f6re biraz k\u0131s\u0131tl\u0131 olsa da ayn\u0131 ayr\u0131nt\u0131lara dikkat etmek \u00f6nemlidir. Egzersiz boyunca dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tut. Kollar\u0131n hareket ederken bu a\u00e7\u0131 de\u011fi\u015firse egzersizin uygulan\u0131\u015f\u0131 da etkilenir.<\/p>\n<p>Damb\u0131llar\u0131 fazla a\u015fa\u011f\u0131 indirmedi\u011finden emin ol. Genel kural \u015fudur: Dirseklerin veya trisepslerin yere de\u011fdi\u011finde ini\u015f biter. Daha a\u015fa\u011f\u0131 gitmek dirseklerini d\u00fczle\u015ftirmene ve y\u00fck\u00fcn g\u00f6\u011f\u00fcs kaslar\u0131ndan al\u0131nmas\u0131na neden olur.<\/p>\n<p>Omuzlar\u0131n\u0131 geriye \u00e7ekerek k\u00fcrek kemiklerini s\u0131k\u0131 tut. Rahats\u0131zl\u0131k ya\u015famamak i\u00e7in hareketi yumu\u015fak bir y\u00fczeyde yap.<\/p>\n<p>Egzersizi tek damb\u0131lla, t\u00fcm tekrarlar\u0131 bitirince taraf de\u011fi\u015ftirerek veya iki damb\u0131lla iki kolunu ayn\u0131 anda hareket ettirerek yapabilirsin. Tek damb\u0131l kullan\u0131yorsan dengesizlikleri \u00f6nlemek i\u00e7in iki tarafta da ayn\u0131 say\u0131da tekrar yap. \u0130ki damb\u0131l kullanmak dengeyi korumay\u0131 kolayla\u015ft\u0131r\u0131r.<\/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%2F-iF3oyvq3Q8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/-iF3oyvq3Q8\" \/><meta itemprop=\"duration\" content=\"PT51S\" \/><meta itemprop=\"uploadDate\" content=\"2011-05-03T21:54:27Z\" \/><meta itemprop=\"name\" content=\"Power Floor Fly\" \/><meta itemprop=\"description\" content=\"\ud83d\ude80 T Nation Site https:\/\/www.t-nation.com \ud83d\ude80 Coaching Forums https:\/\/forums.t-nation.com \ud83e\udd47 Best Workout Supplement https:\/\/biotest.t-nation.com\/products\/plazma \ud83e\udd47 Best Protein Powder https:\/\/biotest.t-nation.com\/products\/metabolic-drive-low-carb \ud83e\udd47 Best T-Booster https:\/\/biotest.t-nation.com\/products\/alpha-male \ud83e\udd47 Best Prostate Support Supplement https:\/\/biotest.t-nation.com\/products\/p-well \ud83e\udd47 Best Curcumin https:\/\/biotest.t-nation.com\/products\/curcumin \ud83e\udd47 Best Fish Oil https:\/\/biotest.t-nation.com\/products\/flameout \ud83e\udd47 Best Sleep Supplement https:\/\/biotest.t-nation.com\/products\/z-12 \ud83e\udd47 Best Fat-Loss Supplement https:\/\/biotest.t-nation.com\/products\/hot-rox-extreme\"><div class=\"lyte-wrapper\" title=\"Power Floor Fly\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_-iF3oyvq3Q8\"><div id=\"lyte_-iF3oyvq3Q8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-iF3oyvq3Q8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Power Floor Fly<\/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\/-iF3oyvq3Q8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-iF3oyvq3Q8%2F0.jpg\" alt=\"Power Floor Fly\" 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\">Damb\u0131llar\u0131 aralar\u0131na oturabilece\u011fin kadar mesafe b\u0131rakarak yere koy. Bacaklar\u0131n b\u00fck\u00fcl\u00fc halde damb\u0131llar\u0131n aras\u0131na otur.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 kavra ve uyluklar\u0131na do\u011fru getir. \u015eimdi geriye uzan\u0131rken ayn\u0131 anda damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00fczerine ta\u015f\u0131.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 g\u00f6vdenin \u00fczerinde dikey olarak yukar\u0131 it.<\/p>\n<p class=\"num\">Avu\u00e7 i\u00e7lerini birbirine bakacak \u015fekilde i\u00e7eri \u00e7evir.<\/p>\n<p class=\"num\">Dirseklerini hafif\u00e7e b\u00fck.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 a\u00e7arak damb\u0131llar\u0131 yere do\u011fru indir. Dirseklerin yere de\u011fdi\u011finde dur.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 omuz ekleminden hareket ettirerek damb\u0131llar\u0131 yeniden v\u00fccudunun \u00fczerinde birle\u015ftir. Hem ini\u015f hem de \u00e7\u0131k\u0131\u015f boyunca dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tut.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Standart g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fta oldu\u011fu gibi yerde yap\u0131lan versiyonda da dirseklerini tamamen d\u00fczle\u015ftirme. Egzersiz boyunca kollar\u0131n\u0131 hafif b\u00fck\u00fcl\u00fc tut (yakla\u015f\u0131k 10 ila 30 derece).<\/p>\n<p>\u00d6zellikle a\u011f\u0131rl\u0131klar\u0131 indirirken dirseklerini daha fazla a\u00e7t\u0131\u011f\u0131n\u0131, hatta a\u011f\u0131rl\u0131\u011f\u0131 yere koydu\u011funu fark edebilirsin. Bundan kesinlikle ka\u00e7\u0131n.<\/p>\n","protected":false},"featured_media":8903,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1647],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Dumbbell floor fly, Yerde g\u00f6\u011f\u00fcs fly","target-muscles":27282,"equipment":[5036],"muscles":[5305,5301],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[8894,8786,8772,9982]},"yoast_head":"<title>Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa olmadan hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n nas\u0131l de\u011fi\u015fti\u011fini 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\/yerde-dambilla-gogus-acis\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\" \/>\n<meta property=\"og:description\" content=\"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa olmadan hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n nas\u0131l de\u011fi\u015fti\u011fini 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\/yerde-dambilla-gogus-acis\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/fliegende-boden-einarmig.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":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa olmadan hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n nas\u0131l de\u011fi\u015fti\u011fini 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\/yerde-dambilla-gogus-acis\/","og_locale":"tr_TR","og_type":"article","og_title":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f","og_description":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa olmadan hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n nas\u0131l de\u011fi\u015fti\u011fini 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\/yerde-dambilla-gogus-acis\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/fliegende-boden-einarmig.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\/yerde-dambilla-gogus-acis\/","url":"https:\/\/training.fit\/tr\/egzersiz\/yerde-dambilla-gogus-acis\/","name":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-23T06:28:31+00:00","dateModified":"2026-09-23T06:28:31+00:00","description":"Yerde damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: sehpa olmadan hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n nas\u0131l de\u011fi\u015fti\u011fini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/yerde-dambilla-gogus-acis\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8898"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":3,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8898\/revisions"}],"predecessor-version":[{"id":19596,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8898\/revisions\/19596"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9982"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8772"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8786"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8894"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5301"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5305"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5036"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/8903"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=8898"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=8898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}