{"id":8948,"date":"2026-10-12T23:55:54","date_gmt":"2026-10-12T21:55:54","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8948"},"modified":"2026-10-12T23:55:54","modified_gmt":"2026-10-12T21:55:54","slug":"good-morning","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/good-morning\/","title":{"rendered":"Good morning"},"content":{"rendered":"<p>Good morning, bel kaslar\u0131n\u0131 (s\u0131rt\u0131 do\u011frultan kaslar veya musculus erector spinae) ve kal\u00e7ay\u0131 hedeflemek i\u00e7in \u00e7ok iyi bir egzersizdir. Omuzlar\u0131nda halter varken g\u00f6vdeni \u00f6ne e\u011fip yeniden do\u011frularak yap\u0131l\u0131r.<\/p>\n<p>Bu egzersiz, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9097\">halterle squat<\/a> ile baz\u0131 temel \u00f6zellikleri payla\u015f\u0131r: A\u011f\u0131rl\u0131k omuzlar\u0131nda durur ve \u00fcst v\u00fccudun \u00f6ne e\u011filir. Ancak squattan farkl\u0131 olarak dizlerini ya \u00e7ok az b\u00fcker ya da hi\u00e7 b\u00fckmez, hareketi esas olarak kal\u00e7a eklemlerinden yapars\u0131n. G\u00f6vden de squatta oldu\u011fundan \u00e7ok daha fazla \u00f6ne e\u011filir.<\/p>\n<p>Good morning genellikle zor bir egzersiz olarak g\u00f6r\u00fcl\u00fcr ve yanl\u0131\u015f yap\u0131ld\u0131\u011f\u0131nda sakatlanma riski olu\u015fturabilir. Ancak dikkatli uyguland\u0131\u011f\u0131nda belini olduk\u00e7a etkili bir \u015fekilde g\u00fc\u00e7lendirebilir. Alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121\">deadlift<\/a> de \u00e7ok etkilidir; fakat daha geni\u015f bir hareket a\u00e7\u0131kl\u0131\u011f\u0131 i\u00e7erdi\u011fi i\u00e7in uyluklar\u0131na daha fazla y\u00fck bindirir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9426\">Romanian deadlift<\/a>, hareket bak\u0131m\u0131ndan good morning hareketine daha \u00e7ok benzer; \u00e7\u00fcnk\u00fc dizlerin yaln\u0131zca hafif\u00e7e b\u00fck\u00fcl\u00fcyken esas olarak arka bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r ve uyluklar\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 (kuadriseps) o kadar devreye sokmaz.<\/p>\n<p>Di\u011fer alternatifler <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9376\">s\u0131rt ekstansiyonu<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9350\">oturarak s\u0131rt ekstansiyonudur<\/a>. \u0130ki egzersiz de yeni ba\u015flayanlar i\u00e7in daha kolayd\u0131r; \u00f6zellikle ikincisinin makinede yap\u0131lan versiyonu.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bu egzersizde do\u011fru teknik \u00e7ok \u00f6nemlidir. Bo\u015f barla ba\u015fla ve harekette ustala\u015fana kadar ek a\u011f\u0131rl\u0131k takma. Ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a art\u0131r.<\/p>\n<p>Boynunun daha rahat etmesi i\u00e7in bara havlu sar veya boyun pedi kullan.<\/p>\n<p>Good morning hareketini bacaklar\u0131n tamamen d\u00fcz halde yapabilir veya \u00f6ne e\u011filirken dizlerini b\u00fckebilirsin. Dizlerini b\u00fckmek arka bacak kaslar\u0131n\u0131 k\u0131salt\u0131r; bu y\u00fczden bu kaslar hareketin en alt noktas\u0131nda daha az gerilir.<span id='quelle-1-8948' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/good-morning\/#quelle-bottom-1-8948' ><sup>[1]<\/sup><\/a><\/span><\/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%2FvKPGe8zb2S4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/vKPGe8zb2S4\" \/><meta itemprop=\"duration\" content=\"PT2M56S\" \/><meta itemprop=\"uploadDate\" content=\"2015-03-11T12:00:01Z\" \/><meta itemprop=\"name\" content=\"How To Perform Good Mornings - Exercise Tutorial\" \/><meta itemprop=\"description\" content=\"\ud83d\ude0e JOIN THE BUFF CLUB: https:\/\/www.youtube.com\/channel\/UCKf0UqBiCQI4Ol0To9V0pKQ\/join \ud83d\udc49GRAB OUR WORKOUT PLANS: https:\/\/www.buffdudes.us\/pages\/buff-dudes-workout-plans \ud83c\udf56\ud83e\udd66 Buff Dudes Cookbook: https:\/\/www.buffdudes.us\/products\/b-u-f-f-dudes-cookbook \ud83d\udc49 http:\/\/eepurl.com\/cTlXxf \ud83d\udc48 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updates How to Perform Good Mornings - Proper Technique &amp; Form Tutorial Good Mornings are one of the best exercises in your arsenal; you&#039;ve just gotta know how to do it right. In this video we show you how, going over technique, form and how to perform the perfect Good Morning! Facebook: http:\/\/www.facebook.com\/buffdudes Instagram: http:\/\/instagram.com\/buffdudes Twitter: http:\/\/twitter.com\/buffdudes Blog: http:\/\/www.buffdudes.us\/ Buff Dudes \/ Fitness \/ How to Perform Good Mornings - Exercise Tutorial Shot &amp; Edited by: Hudson Starring: Brandon White Buff Dudes Logo by Brandon White\"><div class=\"lyte-wrapper\" title=\"How To Perform Good Mornings - Exercise Tutorial\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_vKPGe8zb2S4\"><div id=\"lyte_vKPGe8zb2S4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvKPGe8zb2S4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Perform Good Mornings - Exercise Tutorial<\/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\/vKPGe8zb2S4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvKPGe8zb2S4%2F0.jpg\" alt=\"How To Perform Good Mornings - Exercise Tutorial\" 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\">Raftaki halterin alt\u0131na gir; bar ensenin hemen alt\u0131nda, s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na otursun. Bar\u0131 iki elinle s\u0131k\u0131ca kavra.<\/p>\n<p class=\"num\">Tamamen do\u011frularak halteri raftan kald\u0131r ve raftan uzakla\u015f.<\/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\">S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmadan d\u00fcz tutarak \u00fcst v\u00fccudunu kal\u00e7alar\u0131ndan \u00f6ne e\u011f.<\/p>\n<p class=\"num\">Dizlerini hafif\u00e7e b\u00fck. Dizlerini, uyluklar\u0131n yere paralel hale gelecek kadar fazla b\u00fckme.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudunu yere paralel olana kadar indir, ancak dengeni kaybetmeden \u00f6nce dur.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudunu ve dizlerini do\u011frult. Hareketin sonunda dizlerinde hafif bir b\u00fck\u00fclme kals\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Bu egzersizde yapabilece\u011fin en b\u00fcy\u00fck hata s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmakt\u0131r. Belindeki hafif kavisi koru ve egzersiz boyunca s\u0131rt\u0131n\u0131 d\u00fcz tut.<\/p>\n<p>\u00d6zellikle bel b\u00f6lgesindeki yanl\u0131\u015f s\u0131rt pozisyonu rahats\u0131zl\u0131k verebilir ve sakatlanmaya yol a\u00e7abilir. Hareketi d\u00fczg\u00fcn yapabilene kadar ek a\u011f\u0131rl\u0131k takma. Gerekirse \u00f6nce s\u0131rt\u0131 do\u011frultan kaslar\u0131n\u0131 ba\u015fka egzersizlerle haz\u0131rla (yukar\u0131ya bak).<\/p>\n","protected":false},"featured_media":8952,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Halterle \u00f6ne e\u011filme","target-muscles":24710,"equipment":5005,"muscles":[5270,5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9440,8965]},"yoast_head":"<title>Good morning - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Good morning: kal\u00e7adan e\u011filmeyi ve halterin kontrol\u00fcn\u00fc ke\u015ffet. 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