{"id":8995,"date":"2026-10-12T21:15:34","date_gmt":"2026-10-12T19:15:34","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8995"},"modified":"2026-10-12T21:15:34","modified_gmt":"2026-10-12T19:15:34","slug":"kabloda-triceps-kickback","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-triceps-kickback\/","title":{"rendered":"Kabloda triseps kickback"},"content":{"rendered":"<p>Damb\u0131lla <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8997\">triseps kickback<\/a> s\u0131k tercih edilir, ancak kablonun hareketi k\u0131smen y\u00f6nlendirdi\u011fi bir alternatif olarak kablo istasyonunda kickback hareketini de deneyebilirsin. Hareket temelde ayn\u0131d\u0131r: V\u00fccudun \u00f6ne e\u011filmi\u015fken b\u00fck\u00fcl\u00fc kolunu geriye uzatarak kablo istasyonundaki a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirirsin. Bu egzersiz trisepsi \u00e7ok iyi izole eder.<\/p>\n<p>Kablonun damb\u0131la g\u00f6re avantaj\u0131, kolunu b\u00fckerken bile gerilimin s\u00fcrekli olmas\u0131d\u0131r. Kablo \u00f6nden \u00e7ekti\u011fi i\u00e7in gerilimi damb\u0131lla \u00e7al\u0131\u015fmaya k\u0131yasla daha belirgin hissedersin.<\/p>\n<p>Kablo istasyonu ve damb\u0131l\u0131n yan\u0131 s\u0131ra <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9022\">diren\u00e7 band\u0131yla kickback<\/a> de yapabilirsin; b\u00f6ylece egzersiz evde uygulamaya da uygun hale gelir.<\/p>\n<p>Di\u011fer alternatifler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9652\">kabloda triseps pushdown<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9654\">ba\u015f \u00fcst\u00fc triseps ekstansiyonu<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9692\">oturarak damb\u0131lla ba\u015f \u00fcst\u00fc triseps ekstansiyonu<\/a> gibi \u00e7e\u015fitli triseps ekstansiyonu egzersizleri bulunur. Bunlar da trisepsi izole etmeye odaklan\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Damb\u0131ll\u0131 versiyonda oldu\u011fu gibi, kabloda triseps kickback yaparken de fazla a\u011f\u0131rl\u0131k kullanmaman \u00e7ok \u00f6nemlidir. Trisepsi en iyi \u015fekilde izole etmek i\u00e7in duru\u015funu sabit tut ve hareket s\u0131ras\u0131nda yaln\u0131zca trisepsini \u00e7al\u0131\u015ft\u0131r.<\/p>\n<p>Bu egzersiz s\u0131kl\u0131kla <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8536\">bench press<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8851\">dar tutu\u015f bench press<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8815\">dips<\/a> gibi trisepsleri zaten \u00e7al\u0131\u015ft\u0131ran bile\u015fik egzersizlere ek olarak yap\u0131l\u0131r. Kickback bu durumda antrenman\u0131 tamamlayan son egzersiz olarak kullan\u0131l\u0131r.<\/p>\n<p>Egzersizi halat veya tutamak kullanarak yapabilirsin. Spor salonunda veya YouTube&#8217;da zaman zaman g\u00f6r\u00fcld\u00fc\u011f\u00fc gibi halat ya da tutamak olmadan yaln\u0131zca kabloyu tutarak \u00e7al\u0131\u015fma; bu, sakatlanma riskini art\u0131r\u0131r.<\/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%2Fplk7NhrhzIE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/plk7NhrhzIE\" \/><meta itemprop=\"duration\" content=\"PT50S\" \/><meta itemprop=\"uploadDate\" content=\"2015-12-28T15:06:38Z\" \/><meta itemprop=\"name\" content=\"TRICEPS CABLE KICKBACK\" \/><meta itemprop=\"description\" content=\"Pogledajte i ostale trening savjete te fine recepte na FB stranici: https:\/\/www.facebook.com\/MM-Fitness-1692636104349910\/?ref=aymt_homepage_panel\"><div class=\"lyte-wrapper\" title=\"TRICEPS CABLE KICKBACK\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_plk7NhrhzIE\"><div id=\"lyte_plk7NhrhzIE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fplk7NhrhzIE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">TRICEPS CABLE KICKBACK<\/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\/plk7NhrhzIE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fplk7NhrhzIE%2F0.jpg\" alt=\"TRICEPS CABLE KICKBACK\" 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\">Triseps halat\u0131n\u0131 veya tek elle kullan\u0131lan tutama\u011f\u0131 kabloya tak.<\/p>\n<p class=\"num\">Tutama\u011f\u0131 kavra ve g\u00f6vdeni \u00f6ne e\u011febilece\u011fin kadar geriye git. Daha iyi denge i\u00e7in bir aya\u011f\u0131n\u0131 di\u011ferinin \u00f6n\u00fcne koy.<\/p>\n<p class=\"num\">\u00dcst v\u00fccudunu kal\u00e7adan \u00f6ne e\u011f. Halat\u0131 elinde, v\u00fccudunun yan\u0131nda tut.<\/p>\n<p class=\"num\">\u00dcst kolunu geriye do\u011fru, g\u00f6vdenle yakla\u015f\u0131k ayn\u0131 hizaya gelecek ve yere neredeyse paralel olacak \u015fekilde kald\u0131r. Halat v\u00fccudunun yan\u0131nda, kolun b\u00fck\u00fcl\u00fc kals\u0131n.<\/p>\n<p class=\"num\">Dirse\u011fini a\u00e7arak kolunu geriye uzat. Omzun sabit kals\u0131n.<\/p>\n<p class=\"num\">Hareketin sonunda kolun neredeyse d\u00fcz olmal\u0131; dirse\u011fini hafif b\u00fck\u00fcl\u00fc b\u0131rak. \u015eimdi kolunu kontroll\u00fc bir \u015fekilde yeniden b\u00fck ve setin bitene kadar tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00c7e\u015fitli YouTube videolar\u0131nda ve zaman zaman spor salonunda g\u00f6r\u00fcld\u00fc\u011f\u00fc gibi, baz\u0131 ki\u015filer kabloda triseps kickback hareketini tutamak veya halat kullanmadan, kabloyu do\u011frudan durdurucu topundan ya da karabinas\u0131ndan tutarak yapar. Bundan ka\u00e7\u0131n; \u00e7\u00fcnk\u00fc bu \u015fekilde ayn\u0131 miktarda a\u011f\u0131rl\u0131\u011f\u0131 do\u011fru teknikle hareket ettiremezsin ve tutu\u015fun daha zay\u0131f oldu\u011fu i\u00e7in sakatlanma riski artar.<\/p>\n<p>Bir ba\u015fka yayg\u0131n hata duru\u015fla ilgilidir. Egzersizi s\u0131rt\u0131n d\u00fczken yapt\u0131\u011f\u0131ndan emin ol ve s\u0131rt\u0131n\u0131 b\u00fckme. \u00dcst g\u00f6vdeni ne kadar \u00f6ne e\u011fece\u011fin sana ba\u011fl\u0131d\u0131r. Daha \u00f6nemlisi, g\u00f6vdeni d\u00fcz tutman ve savurmadan hareketi do\u011fru uygulamand\u0131r. Hareket yaln\u0131zca dirse\u011finden gelmeli; omzun harekete yard\u0131mc\u0131 olmamal\u0131d\u0131r.<\/p>\n","protected":false},"featured_media":8999,"parent":0,"template":"","meta":[],"muskelgruppe":[1634],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"cable","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Kabloyla triceps kickback","target-muscles":25413,"equipment":5012,"muscles":5282,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8997,9022]},"yoast_head":"<title>Kabloda triseps kickback - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda triseps kickback: halat ve tekli tutamak se\u00e7eneklerini ke\u015ffet. 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