{"id":8974,"date":"2026-10-16T23:17:41","date_gmt":"2026-10-16T21:17:41","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8974"},"modified":"2026-10-16T23:17:41","modified_gmt":"2026-10-16T21:17:41","slug":"oturarak-good-morning","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/oturarak-good-morning\/","title":{"rendered":"Oturarak good morning"},"content":{"rendered":"<p>Good morning, belini, kal\u00e7an\u0131 ve arka bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmana yard\u0131mc\u0131 olan bir egzersizdir. Oturarak yap\u0131lan versiyon bel kaslar\u0131na (Musculus erector spinae) daha fazla odaklan\u0131r ve di\u011fer iki kas grubunun kat\u0131l\u0131m\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca azalt\u0131r. Yaln\u0131zca kal\u00e7a kas\u0131 (Musculus gluteus maximus) hafif\u00e7e devrede kal\u0131r.<\/p>\n<p>B\u00f6ylece normal good morning hareketi, birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131ran bile\u015fik bir egzersiz olmaktan \u00e7\u0131k\u0131p bir izolasyon egzersizine d\u00f6n\u00fc\u015f\u00fcr. Hareket yine de ayakta yap\u0131lan versiyona olduk\u00e7a benzer: Otururken s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131nda duran halterle \u00fcst g\u00f6vdeni \u00f6ne e\u011fer, sonra tekrar do\u011frultursun.<\/p>\n<p>Ayakta good morning hareketine g\u00f6re oturarak yap\u0131lan versiyonda hareket a\u00e7\u0131kl\u0131\u011f\u0131 daha k\u00fc\u00e7\u00fckt\u00fcr. Oturdu\u011fun i\u00e7in \u00fcst v\u00fccudunu o kadar fazla \u00f6ne e\u011femezsin; bu da s\u0131rt\u0131 do\u011frultan kaslara daha az y\u00fck bindirir.<\/p>\n<p>S\u0131rt\u0131 do\u011frultan kaslar i\u00e7in alternatif bir izolasyon egzersizi olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9350\">makinede oturarak s\u0131rt ekstansiyonu<\/a> da yapabilirsin. Makinenin hareketi y\u00f6nlendirmesi do\u011fru tekni\u011fi korumay\u0131 kolayla\u015ft\u0131r\u0131r ve hata olas\u0131l\u0131\u011f\u0131 d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Oturarak good morning yapmadan \u00f6nce hareketi halter veya ek a\u011f\u0131rl\u0131k olmadan dene. A\u011f\u0131rl\u0131\u011f\u0131 ancak harekete h\u00e2kim olduktan sonra kademeli olarak art\u0131r.<\/p>\n<p>Antrenman s\u0131ras\u0131nda bar\u0131n ensene rahats\u0131z edici \u015fekilde bask\u0131 yapmas\u0131n\u0131 \u00f6nlemek i\u00e7in bara bir havlu sarabilir veya uygun bir boyun pedi kullanabilirsin.<\/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%2FS7WGAvaGxOw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/S7WGAvaGxOw\" \/><meta itemprop=\"duration\" content=\"PT54S\" \/><meta itemprop=\"uploadDate\" content=\"2012-08-17T17:54:40Z\" \/><meta itemprop=\"name\" content=\"Equipment Demo - Seated Good Mornings - Rogue Fitness\" \/><meta itemprop=\"description\" content=\"Matt Chan explains the Seated Good Morning using the Rogue Box Squat http:\/\/www.roguefitness.com\/rogue-box-squat-box.php\"><div class=\"lyte-wrapper\" title=\"Equipment Demo - Seated Good Mornings - Rogue Fitness\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_S7WGAvaGxOw\"><div id=\"lyte_S7WGAvaGxOw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FS7WGAvaGxOw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Equipment Demo - Seated Good Mornings - Rogue Fitness<\/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\/S7WGAvaGxOw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FS7WGAvaGxOw%2F0.jpg\" alt=\"Equipment Demo - Seated Good Mornings - Rogue Fitness\" 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\">Halter raftayken alt\u0131na ge\u00e7; bar ensenin hemen alt\u0131nda, s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131na otursun. Halteri iki elinle s\u0131k\u0131ca tut.<\/p>\n<p class=\"num\">Tamamen do\u011frularak halteri raftan kald\u0131r ve ard\u0131ndan d\u00fcz sehpaya otur. Bacaklar\u0131n a\u00e7\u0131k, ayaklar\u0131n yere sa\u011flam bass\u0131n.<\/p>\n<p class=\"num\">Belinde hafif bir kavis olu\u015ftur ve s\u0131rt\u0131n\u0131n geri kalan\u0131n\u0131 d\u00fcz tut.<\/p>\n<p class=\"num\">\u015eimdi s\u0131rt\u0131n\u0131 d\u00fcz tutarak \u00fcst v\u00fccudunu \u00f6ne e\u011f. Hareketi kal\u00e7a eklemlerinden yap. S\u0131rt\u0131n kamburla\u015fmamal\u0131, d\u00fcz kalmal\u0131. Ne kadar \u00f6ne e\u011filebilece\u011fin anatomine ba\u011fl\u0131d\u0131r. Ba\u015flang\u0131\u00e7ta o kadar fazla e\u011filemezsin, ancak antrenmanda ilerledik\u00e7e genellikle g\u00f6vdeni daha fazla indirebilirsin. Her durumda duru\u015fun bozulmadan \u00f6nce veya a\u011fr\u0131 (ya da kar\u0131n b\u00f6lgende belirgin bir bas\u0131n\u00e7) hissetti\u011finde hareketi durdur.<\/p>\n<p class=\"num\">\u00dcst g\u00f6vdeni yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde tekrar do\u011frult.<\/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>Ayakta yap\u0131lan versiyonda oldu\u011fu gibi oturarak good morning yaparken de s\u0131rt\u0131n\u0131 d\u00fcz tutman \u00f6zellikle \u00f6nemlidir. Hareket a\u00e7\u0131kl\u0131\u011f\u0131 daha k\u00fc\u00e7\u00fckt\u00fcr, ancak s\u0131rt\u0131n\u0131 asla kamburla\u015ft\u0131rmamal\u0131s\u0131n.<\/p>\n<p>Egzersiz boyunca belinde hafif bir kavis b\u0131rakarak s\u0131rt\u0131n\u0131 d\u00fcz tut. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmak omurlar aras\u0131ndaki disklere y\u00fck bindirir ve sakatlanmaya bile yol a\u00e7abilir.<\/p>\n","protected":false},"featured_media":8979,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"isolation","difficulty":"hard","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Oturarak \u00f6ne e\u011filme, Seated good morning","target-muscles":24743,"equipment":[5003,5005],"muscles":[5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9440,9426,8965]},"yoast_head":"<title>Oturarak good morning - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Oturarak good morning: oturu\u015fu ve \u00f6ne e\u011filme a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 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\/oturarak-good-morning\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oturarak good morning\" \/>\n<meta property=\"og:description\" content=\"Oturarak good morning: oturu\u015fu ve \u00f6ne e\u011filme a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 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\/oturarak-good-morning\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/good-mornings-sitzend.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=\"3 dakika\" \/>","yoast_head_json":{"title":"Oturarak good morning - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Oturarak good morning: oturu\u015fu ve \u00f6ne e\u011filme a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ke\u015ffet. 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