{"id":8943,"date":"2026-09-25T07:46:52","date_gmt":"2026-09-25T05:46:52","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8943"},"modified":"2026-09-25T07:46:52","modified_gmt":"2026-09-25T05:46:52","slug":"halterle-one-kaldiris","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-one-kaldiris\/","title":{"rendered":"Halterle \u00f6ne kald\u0131r\u0131\u015f"},"content":{"rendered":"<p>Halterle \u00f6ne kald\u0131r\u0131\u015f, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8941\">damb\u0131lla \u00f6ne kald\u0131r\u0131\u015fa<\/a> benzer bir \u00e7al\u0131\u015fma sunan bir alternatiftir. A\u011f\u0131rl\u0131\u011f\u0131 kollar\u0131n d\u00fcz halde v\u00fccudunun \u00f6n\u00fcne kald\u0131rarak \u00f6n omuz kaslar\u0131n\u0131 devreye sokars\u0131n.<\/p>\n<p>Damb\u0131ll\u0131 versiyonda oldu\u011fu gibi bu izolasyon egzersizini temel egzersizlerin (<a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">bench press<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8815\">dips<\/a> gibi) yan\u0131na eklemek her zaman gerekli olmayabilir. Bu \u00f6zellikle yeni ba\u015flayanlar i\u00e7in ge\u00e7erlidir; \u00e7\u00fcnk\u00fc \u00f6n deltoidler bir\u00e7ok bile\u015fik egzersizde zaten \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>T\u00fcm omuz kaslar\u0131n\u0131 daha dengeli \u00e7al\u0131\u015ft\u0131rmak i\u00e7in omuzlar\u0131n\u0131 farkl\u0131 y\u00f6nlerden \u00e7al\u0131\u015ft\u0131ran bile\u015fik egzersizleri, \u00f6rne\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">lat pulldown<\/a> gibi \u00e7eki\u015f hareketlerini de de\u011ferlendirebilirsin. Omuzlar\u0131n yan ve arka kaslar\u0131n\u0131 ihmal etmeden dengeli bir antrenman uyaran\u0131 sa\u011flamay\u0131 hedefle. Bunu \u00f6rne\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9547\">yana a\u00e7\u0131\u015f<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9399\">row<\/a> ile yapabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Halter, duru\u015funu damb\u0131llardan daha fazla k\u0131s\u0131tlad\u0131\u011f\u0131 i\u00e7in hareketi tam \u00f6\u011frenene kadar a\u011f\u0131rl\u0131k plakas\u0131 tak\u0131lmam\u0131\u015f bir barla ba\u015flaman \u00f6nerilir. Hareketi \u00f6\u011frendikten sonra a\u011f\u0131rl\u0131k ekleyebilirsin.<\/p>\n<p>Omuz sorunun varsa tutu\u015f konumunu de\u011fi\u015ftirmeyi dene. \u00d6ne kald\u0131r\u0131\u015f genellikle \u00fcstten tutu\u015fla yap\u0131l\u0131r, ancak alttan tutu\u015fa ge\u00e7ebilirsin. &#8220;Halterle&#8221; \u00f6ne kald\u0131r\u0131\u015fta EZ bar da kullanabilirsin; bu durumda alttan tutu\u015f omuzlar\u0131n i\u00e7in daha da rahat olabilir.<\/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%2FOfo2DQdT7DA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Ofo2DQdT7DA\" \/><meta itemprop=\"duration\" content=\"PT8M30S\" \/><meta itemprop=\"uploadDate\" content=\"2017-04-13T16:54:23Z\" \/><meta itemprop=\"name\" content=\"How To: Barbell Front Raise | 2 MOST COMMON MISTAKES! (STOP)\" \/><meta itemprop=\"description\" content=\"Subscribe to my vLog \/ Anime \/ Movie Review &amp; Gaming Channel!: https:\/\/www.youtube.com\/user\/OhTheHermanity FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE &amp; STRENGTH! - http:\/\/goo.gl\/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http:\/\/goo.gl\/6AlH84 (5:39)- How To: Shoulder Warm-Up: Increase Mobility &amp; Injury Prevention! https:\/\/www.youtube.com\/watch?v=OENxC3bgAEs Website: http:\/\/www.MuscularStrength.com\/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http:\/\/goo.gl\/857R00 BUILD YOUR HOME GYM! http:\/\/www.gronkfitnessproducts.com\/ - 15% Off - &quot;mindright-15&quot; Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness *BUSINESS INQUIRIES - affiliates@scotthermanfitness.com Restock Your Favorite BSN Supplements!: http:\/\/muscularstrength.com\/Supplements Code: 5OFF100 (&#36;5 off &#36;100+) Code: 10OFF200 (&#36;10 off &#36;200+) Code: 15OFF250 (&#36;15 off &#36;250+) Online Coaching (Custom Routine &amp; Meal Plan): http:\/\/muscularstrength.com\/consultations TRAIN LIKE A SUPER SAIYAN! - 10% of SAIYAN GEAR! &quot;MS10&quot; - http:\/\/rwrd.io\/tvajymq Barbell Apparel- Get &#36;25 off orders &#36;100+ CODE: &quot;MS10&quot; http:\/\/www.barbellapparel.com\/muscularstrength Swole O&#039;Clock (HERMAN10 - 10% Off)- Top Quality Bodybuilder Wrist Watches: http:\/\/goo.gl\/erUASd FX-SPORT Headphones (Wireless &amp; Waterproof!) Use code SCOTT20 for &#36;20 off - http:\/\/goo.gl\/VYR4vs Bar Grips, Wrist Wraps\/Straps, Fractional Plates &amp; More! - 10% off coupon code! &quot;MS10&quot; - http:\/\/goo.gl\/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https:\/\/goo.gl\/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY &amp; TRAIN HARDER! - http:\/\/goo.gl\/DTc99s How To: Barbell Front Raise | 2 MOST COMMON MISTAKES! (STOP)\"><div class=\"lyte-wrapper\" title=\"How To: Barbell Front Raise | 2 MOST COMMON MISTAKES! (STOP)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Ofo2DQdT7DA\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_Ofo2DQdT7DA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FOfo2DQdT7DA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Barbell Front Raise | 2 MOST COMMON MISTAKES! (STOP)<\/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\/Ofo2DQdT7DA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FOfo2DQdT7DA%2F0.jpg\" alt=\"How To: Barbell Front Raise | 2 MOST COMMON MISTAKES! (STOP)\" 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\">Halteri \u00fcstten tutu\u015fla yerden (bacaklar\u0131ndan kuvvet alarak) veya rack&#8217;ten al. S\u0131rt\u0131n\u0131 d\u00fcz tut ve ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011finde a\u00e7arak dur. Kollar\u0131n v\u00fccudunun \u00f6n\u00fcnde uzat\u0131lm\u0131\u015f olsun.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131n geri kalan\u0131n\u0131 d\u00fcz tutarken belinde hafif bir kavis olu\u015ftur.<\/p>\n<p class=\"num\">Dirseklerini tamamen d\u00fcz kalmayacak \u015fekilde hafif\u00e7e b\u00fck.<\/p>\n<p class=\"num\">Kollar\u0131n uzat\u0131lm\u0131\u015f, dirseklerin h\u00e2l\u00e2 hafif b\u00fck\u00fcl\u00fc halde a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f ve kontroll\u00fc bir \u015fekilde \u00f6ne kald\u0131r. Halter omuz hizas\u0131na geldi\u011finde kald\u0131r\u0131\u015f\u0131 durdur.<\/p>\n<p class=\"num\">Halteri ayn\u0131 kontroll\u00fc \u015fekilde a\u015fa\u011f\u0131 indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Halterle \u00f6ne kald\u0131r\u0131\u015fta, damb\u0131ll\u0131 versiyona g\u00f6re genellikle daha y\u00fcksek a\u011f\u0131rl\u0131k kullan\u0131l\u0131r ve bu tekni\u011fi bozabilir. Egzersiz boyunca s\u0131rt\u0131n\u0131 d\u00fcz tut ve g\u00f6vde kaslar\u0131n\u0131 s\u0131k.<\/p>\n<p>\u00dcst v\u00fccudun hareket boyunca ayn\u0131 konumda kalmal\u0131. A\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmay\u0131 kolayla\u015ft\u0131rsa bile kald\u0131r\u0131\u015f s\u0131ras\u0131nda daha fazla geriye yaslanma. Bu, a\u011f\u0131rl\u0131\u011f\u0131 savurmana yol a\u00e7abilir; bundan ka\u00e7\u0131nmal\u0131s\u0131n.<\/p>\n<p>Ayr\u0131ca a\u011f\u0131rl\u0131\u011f\u0131 \u00e7ok h\u0131zl\u0131 indirmedi\u011finden veya serbest b\u0131rakmad\u0131\u011f\u0131ndan emin ol. Yukar\u0131 hareketin sonuna ula\u015ft\u0131\u011f\u0131nda a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a ve kontroll\u00fc bi\u00e7imde geri indir.<\/p>\n","protected":false},"featured_media":8947,"parent":0,"template":"","meta":[],"muskelgruppe":[1636],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Halterle front raise","target-muscles":25378,"equipment":5005,"muscles":5280,"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483],"alternative_exercises":[8941,6757,9967]},"yoast_head":"<title>Halterle \u00f6ne kald\u0131r\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Halterle \u00f6ne kald\u0131r\u0131\u015f: tutu\u015fu ve bar\u0131 kald\u0131rma y\u00fcksekli\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\/halterle-one-kaldiris\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Halterle \u00f6ne kald\u0131r\u0131\u015f\" \/>\n<meta property=\"og:description\" content=\"Halterle \u00f6ne kald\u0131r\u0131\u015f: tutu\u015fu ve bar\u0131 kald\u0131rma y\u00fcksekli\u011fini ke\u015ffet. 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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\/halterle-one-kaldiris\/","og_locale":"tr_TR","og_type":"article","og_title":"Halterle \u00f6ne kald\u0131r\u0131\u015f","og_description":"Halterle \u00f6ne kald\u0131r\u0131\u015f: tutu\u015fu ve bar\u0131 kald\u0131rma y\u00fcksekli\u011fini ke\u015ffet. 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