{"id":8965,"date":"2026-10-16T23:16:52","date_gmt":"2026-10-16T21:16:52","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8965"},"modified":"2026-10-16T23:16:52","modified_gmt":"2026-10-16T21:16:52","slug":"direnc-bandiyla-good-morning","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-good-morning\/","title":{"rendered":"Diren\u00e7 band\u0131yla good morning"},"content":{"rendered":"<p>Diren\u00e7 band\u0131yla good morning, evde yapabilece\u011fin en iyi egzersizlerden biridir. Tek ba\u015f\u0131na \u00e7al\u0131\u015ft\u0131r\u0131lmas\u0131 zor olabilen bel kaslar\u0131n\u0131 fazla u\u011fra\u015fmadan hedeflemeni sa\u011flar. Hareket halterli varyasyona benzer: Dik durur ve s\u0131rt\u0131n\u0131 d\u00fcz tutarak \u00f6ne e\u011filirsin. Diren\u00e7 band\u0131, s\u0131rt\u0131n\u0131 do\u011frultan kaslar\u0131 (erector spinae) devreye sokmak i\u00e7in gereken gerilimi sa\u011flar.<\/p>\n<p>V\u00fccut geli\u015ftirmede good morning daha zorlay\u0131c\u0131 bir egzersizdir; \u00e7\u00fcnk\u00fc halter s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131nda durur ve do\u011fru teknikle \u00e7al\u0131\u015fman b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Diren\u00e7 band\u0131 kullan\u0131rken de bu gereklilik de\u011fi\u015fmez. Bu nedenle egzersizde s\u0131rt\u0131n\u0131n do\u011fru konumunu koruman \u00e7ok \u00f6nemlidir.<\/p>\n<p>Biraz daha kolay alternatifler olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9379\">yatarak s\u0131rt ekstansiyonunu<\/a> veya sehpada hiperekstansiyonu deneyebilirsin. \u0130kisini de evde yapabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Diren\u00e7 band\u0131yla good morning hareketini etkili bir \u015fekilde yapmak i\u00e7in uygun bant uzunlu\u011funu veya direncini se\u00e7men \u00f6nemlidir. Egzersizi kapal\u0131 halka bantla veya a\u00e7\u0131k u\u00e7lu bantla yapabilirsin. Do\u011frulurken bant, bel kaslar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca devreye sokacak kadar gerilim sa\u011flamal\u0131. A\u015fa\u011f\u0131da kapal\u0131 halka bantla uygulama anlat\u0131lm\u0131\u015ft\u0131r.<\/p>\n<p>Ayr\u0131ca iki farkl\u0131 uygulama aras\u0131ndan se\u00e7im yapabilirsin: Good morning hareketini bacaklar\u0131n d\u00fczken yapabilir ya da \u00f6ne e\u011filirken dizlerini hafif\u00e7e b\u00fckerek arka bacak ve kal\u00e7a kaslar\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131rabilirsin.<\/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%2FCTRaCzE8pWU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/CTRaCzE8pWU\" \/><meta itemprop=\"duration\" content=\"PT1M5S\" \/><meta itemprop=\"uploadDate\" content=\"2018-01-06T01:52:29Z\" \/><meta itemprop=\"name\" content=\"Banded Good Morning\" \/><meta itemprop=\"description\" content=\"Banded Good Morning directions and demo\"><div class=\"lyte-wrapper\" title=\"Banded Good Morning\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_CTRaCzE8pWU\"><div id=\"lyte_CTRaCzE8pWU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCTRaCzE8pWU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Banded Good Morning<\/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\/CTRaCzE8pWU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCTRaCzE8pWU%2F0.jpg\" alt=\"Banded Good Morning\" 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\">Ayaklar\u0131n kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde dik dur ve diren\u00e7 band\u0131n\u0131 ortalayarak ayaklar\u0131n\u0131n alt\u0131na yerle\u015ftir.<\/p>\n<p class=\"num\">\u00c7\u00f6mel, band\u0131 ba\u015f\u0131n\u0131n \u00fczerine kald\u0131r ve ensene yerle\u015ftir. Tekrar aya\u011fa kalkt\u0131\u011f\u0131nda bant ensenden ge\u00e7erek v\u00fccudunun \u00f6n taraf\u0131ndan ayaklar\u0131na kadar uzanmal\u0131. Ellerini omuzlar\u0131n\u0131n hemen alt\u0131nda, diren\u00e7 band\u0131n\u0131n \u00fczerine koy.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 sabit tut ve do\u011fal, hafif kavisini koru. Belini gere\u011finden fazla \u00e7ukurla\u015ft\u0131rma.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz tut ve \u00fcst v\u00fccudunu \u00f6ne indirerek e\u011fil. Kal\u00e7an\u0131 geriye \u00e7\u0131kar.<\/p>\n<p class=\"num\">Ayn\u0131 anda dizlerini biraz b\u00fck. Dizlerini, uyluklar\u0131n yere paralel hale gelecek kadar fazla b\u00fckme.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudun yere paralel olana kadar \u00f6ne e\u011filmeye \u00e7al\u0131\u015f. Yaln\u0131zca dengeni bozmadan gidebildi\u011fin noktaya kadar ilerle. Antrenmanda geli\u015ftik\u00e7e hareket a\u00e7\u0131kl\u0131\u011f\u0131n da zamanla artar.<\/p>\n<p class=\"num\" id=\"step7\">\u00dcst g\u00f6vdeni do\u011frult ve dizlerini hafif b\u00fck\u00fcl\u00fc kalacak \u015fekilde uzat.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Belinin do\u011fal kavisini koru ve daha a\u015fa\u011f\u0131 inmek i\u00e7in s\u0131rt\u0131n\u0131 yuvarlamak yerine kal\u00e7adan \u00f6ne e\u011fil. S\u0131rt\u0131n\u0131 yuvarlad\u0131\u011f\u0131nda e\u011filme kal\u00e7andan de\u011fil omurgandan gelir ve hareketin kontrol\u00fc zorla\u015f\u0131r. S\u0131rt\u0131n\u0131n konumunu kontrol edemiyorsan hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 azalt veya daha hafif bir bant kullan. Kendini daha derine inmeye zorlamak yerine kal\u00e7adan kontroll\u00fc bi\u00e7imde e\u011filmeye odaklan.<\/p>\n","protected":false},"featured_media":8967,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Bantla \u00f6ne e\u011filme","target-muscles":24710,"equipment":5015,"muscles":[5270,5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9440,9426,8948,8974,7018]},"yoast_head":"<title>Diren\u00e7 band\u0131yla good morning - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla good morning: bant ayar\u0131n\u0131 ve kal\u00e7adan e\u011filme hareketini ke\u015ffet. 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