{"id":8941,"date":"2026-09-26T04:50:36","date_gmt":"2026-09-26T02:50:36","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8941"},"modified":"2026-10-17T21:06:19","modified_gmt":"2026-10-17T19:06:19","slug":"dambilla-one-kaldiris","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-one-kaldiris\/","title":{"rendered":"Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f"},"content":{"rendered":"<p>Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f, \u00f6n omuzlar\u0131na odaklanmak i\u00e7in \u00e7ok iyi bir egzersizdir. Damb\u0131l\u0131n yoksa bu basit hareketi evde su \u015fi\u015feleri veya ba\u015fka ev e\u015fyalar\u0131yla yapabilirsin. Egzersizde kollar\u0131n\u0131 d\u00fcz halde \u00f6ne kald\u0131rarak \u00f6n deltoidlerini devreye sokars\u0131n.<\/p>\n<p>\u00d6ne kald\u0131r\u0131\u015f, omuz ve g\u00f6\u011f\u00fcs antrenman\u0131n\u0131 tamamlayabilse de yeni ba\u015flayanlar i\u00e7in genellikle gerekli de\u011fildir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">D\u00fcz sehpada bench press<\/a> \u00f6n omzu zaten iyi \u00e7al\u0131\u015ft\u0131r\u0131r; bu y\u00fczden bir izolasyon egzersizi daha eklemek fazla gelebilir. Bunun yerine, antrenman program\u0131na ba\u011fl\u0131 olarak omuz kaslar\u0131n\u0131 genel olarak g\u00fc\u00e7lendirmek i\u00e7in arka omuza y\u00f6nelik <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9399\">halterle row hareketini<\/a> veya yan omuzlara y\u00f6nelik <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9547\">yana a\u00e7\u0131\u015f hareketini<\/a> de\u011ferlendirebilirsin.<\/p>\n<p>Ancak bile\u015fik veya temel egzersizlerde omuz a\u011fr\u0131s\u0131 ya\u015f\u0131yorsan d\u00fc\u015f\u00fck a\u011f\u0131rl\u0131kla \u00f6ne kald\u0131r\u0131\u015f gibi izolasyon egzersizleri omuz kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilir ve ileride a\u011fr\u0131s\u0131z \u00e7al\u0131\u015fman\u0131 sa\u011flayabilir.<\/p>\n<p>Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015fa alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8943\">halterle \u00f6ne kald\u0131r\u0131\u015f<\/a> yapabilirsin. \u0130ki kolla birlikte yap\u0131lan bu egzersiz, daha zay\u0131f taraf\u0131n\u0131 daha iyi destekleyebilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>\u00d6ne kald\u0131r\u0131\u015f olduk\u00e7a basittir. Kollar\u0131n\u0131 ayn\u0131 anda veya s\u0131rayla kald\u0131rarak yapabilirsin. \u0130ki kolunu ayn\u0131 anda kald\u0131rmak daha y\u00fcksek antrenman yo\u011funlu\u011fu sunar ve seti daha h\u0131zl\u0131 bitirmeni sa\u011flar; ayr\u0131ca duru\u015funu aynadan kolayca kontrol edebilirsin.<\/p>\n<p>Kollar\u0131n\u0131 s\u0131rayla kald\u0131rmak ise kaslar\u0131na biraz daha fazla toparlanma s\u00fcresi verir ve toplam antrenman hacmini art\u0131rmana olanak tan\u0131yabilir.<\/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-t7fuZ0KhDA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/-t7fuZ0KhDA\" \/><meta itemprop=\"duration\" content=\"PT1M51S\" \/><meta itemprop=\"uploadDate\" content=\"2009-12-18T19:36:04Z\" \/><meta itemprop=\"name\" content=\"How To: Dumbbell Front Raise\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Dumbbell Front Raise\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_-t7fuZ0KhDA\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_-t7fuZ0KhDA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-t7fuZ0KhDA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Dumbbell Front Raise<\/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\/-t7fuZ0KhDA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-t7fuZ0KhDA%2F0.jpg\" alt=\"How To: Dumbbell Front Raise\" 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 al ve ayaklar\u0131n omuz geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde dik dur. Damb\u0131llar\u0131 v\u00fccudunun iki yan\u0131nda tut.<\/p>\n<p class=\"num\">\u015eimdi avu\u00e7 i\u00e7lerini a\u015fa\u011f\u0131 \u00e7evirerek bir veya iki kolunu \u00f6ne kald\u0131r. Kald\u0131rd\u0131\u011f\u0131n kol yere paralel, damb\u0131l da yakla\u015f\u0131k omuz hizas\u0131nda olmal\u0131.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 yava\u015f\u00e7a ve kontroll\u00fc bi\u00e7imde indir; ellerini ba\u015flang\u0131\u00e7 pozisyonuna getir (avu\u00e7lar\u0131n birbirine baks\u0131n).<\/p>\n<p class=\"num\">Ek se\u00e7enek: Son tekrarda kaslar\u0131n\u0131 izometrik olarak zorlamak i\u00e7in damb\u0131llar\u0131 kald\u0131r\u0131lm\u0131\u015f konumda m\u00fcmk\u00fcn oldu\u011funca uzun tut, ard\u0131ndan kollar\u0131n\u0131 \u00e7ok ama \u00e7ok yava\u015f indir (60-120 saniye).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00d6ne kald\u0131r\u0131\u015fta kollar\u0131n\u0131 savurmaktan ka\u00e7\u0131n. Damb\u0131llar a\u015fa\u011f\u0131 d\u00fc\u015f\u00fcp geriye savrulmamal\u0131, ard\u0131ndan da h\u0131zla \u00f6ne f\u0131rlat\u0131lmamal\u0131. Bunun yerine hem kald\u0131r\u0131\u015f\u0131 hem de ini\u015fi kontrol et. Egzersiz boyunca \u00fcst v\u00fccudunu sabit tut ve savrulmas\u0131na izin verme.<\/p>\n<p>Kollar\u0131n\u0131 savurmak yaln\u0131zca antrenman\u0131n etkisini azaltmakla kalmaz, omuz eklemlerini zorlayabilir veya zay\u0131flatabilir.<\/p>\n","protected":false},"featured_media":8946,"parent":0,"template":"","meta":[],"muskelgruppe":[1636],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"\u00d6ne kald\u0131r\u0131\u015f","target-muscles":25378,"equipment":5036,"muscles":5280,"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5487],"alternative_exercises":[6757,9967,8943,7273]},"yoast_head":"<title>Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f: tek ve \u00e7ift kollu se\u00e7enekleri 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-one-kaldiris\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f\" \/>\n<meta property=\"og:description\" content=\"Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f: tek ve \u00e7ift kollu se\u00e7enekleri 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-one-kaldiris\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:06:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/frontheben-kurzhanteln.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=\"2 dakika\" \/>","yoast_head_json":{"title":"Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Damb\u0131lla \u00f6ne kald\u0131r\u0131\u015f: tek ve \u00e7ift kollu se\u00e7enekleri ke\u015ffet. 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