{"id":8911,"date":"2026-09-26T04:50:26","date_gmt":"2026-09-26T02:50:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=8911"},"modified":"2026-09-26T04:50:26","modified_gmt":"2026-09-26T02:50:26","slug":"egimli-sehpada-kabloda-gogus-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-kabloda-gogus-acis\/","title":{"rendered":"E\u011fimli sehpada kablolu g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f"},"content":{"rendered":"

E\u011fimli sehpada kablolu g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f, makinede g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f <\/a>ile damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n<\/a> bir kar\u0131\u015f\u0131m\u0131d\u0131r. Bu egzersizlerde oldu\u011fu gibi do\u011fru duru\u015funu koruyarak kollar\u0131n\u0131 yukar\u0131 a\u015fa\u011f\u0131 hareket ettirirsin. Temel fark, e\u011fimli sehpada kablolu g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fta g\u00f6\u011fs\u00fcnde s\u00fcrekli gerilim olmas\u0131 ve kablolar\u0131n hareketi etkilemesidir. Yani hareket bir bak\u0131ma kablolar taraf\u0131ndan k\u0131smen y\u00f6nlendirilir. Di\u011fer g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f varyasyonlar\u0131 gibi bu egzersiz de (\u00fcst) g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 izole eder.<\/p>\n

Dezavantajlar\u0131ndan biri \u00f6zel ekipman gerektirmesidir. Crossover istasyonlar\u0131 bir\u00e7ok salonda az say\u0131da bulunur, ancak \u00e7ok tercih edilir. Bu y\u00fczden e\u011fimli sehpada kablolu g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f yapmak i\u00e7in beklemen gerekebilir. E\u011fimli sehpada damb\u0131lla \u00e7al\u0131\u015fmak<\/a>, s\u0131ra beklemeden yapabilece\u011fin ve ayn\u0131 \u00f6l\u00e7\u00fcde etkili olabilen bir alternatiftir.<\/p>\n

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

E\u011fimli sehpada kablolu g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f i\u00e7in iki tutama\u011fa ve bir kablo istasyonuna ihtiyac\u0131n vard\u0131r. \u00c7eki\u015fin a\u015fa\u011f\u0131dan gelmesi i\u00e7in tutamaklar\u0131 alt ba\u011flant\u0131lara tak.<\/p>\n

Ayr\u0131ca yakla\u015f\u0131k 30 dereceye ayarlanm\u0131\u015f e\u011fimli bir sehpa gerekir. Kaslar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca geni\u015f kapsamda \u00e7al\u0131\u015ft\u0131rmak i\u00e7in a\u00e7\u0131y\u0131 de\u011fi\u015ftirebilirsin. \u00d6rne\u011fin 3 hafta boyunca 30 derecede \u00e7al\u0131\u015f, sonraki 3 hafta 40 dereceye \u00e7\u0131kar, ard\u0131ndan 3 hafta 20 dereceye indir ve ba\u015fa d\u00f6n.<\/p>\n

\u00c7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n kas b\u00f6lgesini bu \u015fekilde s\u00fcrekli de\u011fi\u015ftirmek, \u00f6zellikle d\u00fcz sehpada bench press<\/a> gibi oda\u011f\u0131 de\u011fi\u015fmeyen ba\u015fka g\u00f6\u011f\u00fcs egzersizleri de yap\u0131yorsan \u00f6nerilir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
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