{"id":9033,"date":"2026-10-12T21:03:27","date_gmt":"2026-10-12T19:03:27","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9033"},"modified":"2026-10-12T21:03:27","modified_gmt":"2026-10-12T19:03:27","slug":"makinede-destekli-barfiks","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-destekli-barfiks\/","title":{"rendered":"Makine destekli barfiks"},"content":{"rendered":"<p>Makine destekli barfiks, \u00f6zellikle yeni ba\u015flayanlar i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">standart barfikse<\/a> pratik bir alternatiftir. Hareket standart barfiksle ayn\u0131d\u0131r: Bir bara as\u0131l\u0131r ve s\u0131rt kaslar\u0131na (latissimus dorsi) odaklanarak v\u00fccudunu yukar\u0131 \u00e7ekersin.<\/p>\n<p>Temel fark, makine destekli barfikste kar\u015f\u0131 a\u011f\u0131rl\u0131\u011f\u0131n seni yukar\u0131 iterek destek sa\u011flamas\u0131d\u0131r. Bacaklar\u0131n\u0131 serbest\u00e7e sark\u0131tmak yerine, v\u00fccudunu yukar\u0131 iten bir deste\u011fin \u00fczerine diz \u00e7\u00f6kersin. A\u011f\u0131rl\u0131\u011f\u0131 ihtiya\u00e7 duydu\u011fun deste\u011fi sa\u011flayacak \u015fekilde ayarlayabilirsin.<\/p>\n<p>Yeni ba\u015flayanlar, hareketi do\u011fru yapacak g\u00fcce hen\u00fcz sahip olmad\u0131klar\u0131 i\u00e7in normal barfikste s\u0131k\u00e7a zorlan\u0131r. Bu durumda tekrarlar\u0131 temiz bir \u015fekilde tamamlayamaman normaldir. Desteksiz barfikse haz\u0131rlanmak i\u00e7in alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=ust-sirt\">\u00fcst s\u0131rt\u0131 \u00e7al\u0131\u015ft\u0131ran<\/a> di\u011fer egzersizleri, \u00f6rne\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9414\">makinede oturarak row<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9397\">kabloda row<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">kabloda lat pulldown<\/a> hareketlerini dene.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Destekli barfiksi do\u011fru yapmak, uygun a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7mene ba\u011fl\u0131d\u0131r. Makinede daha y\u00fcksek a\u011f\u0131rl\u0131k se\u00e7mek egzersizi kolayla\u015ft\u0131r\u0131r. Bu nedenle deste\u011fe ra\u011fmen seni h\u00e2l\u00e2 zorlayan do\u011fru dengeyi bulman \u00f6nemlidir.<\/p>\n<p>Barfiks makinelerinin farkl\u0131 tasar\u0131mlar\u0131 vard\u0131r. Baz\u0131lar\u0131nda diz pedine kolay \u00e7\u0131kabilmen i\u00e7in basamaklar bulunur. Bu makineler \u00e7o\u011fu zaman dips makinesi olarak da kullan\u0131l\u0131r; yan tutamaklarla a\u011f\u0131rl\u0131k deste\u011fi alarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8815\">dips<\/a> yapabilirsin.<\/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%2FaP83vi_2Jhw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/aP83vi_2Jhw\" \/><meta itemprop=\"duration\" content=\"PT3M21S\" \/><meta itemprop=\"uploadDate\" content=\"2016-01-23T21:00:50Z\" \/><meta itemprop=\"name\" content=\"Assisted pull up machine\" \/><meta itemprop=\"description\" content=\"If you\u2019d like to consider one of our AFFORDABLE coaching programs click the link below https:\/\/bit.ly\/3uJHiRF If you\u2019d like to consider one our high level coaching programs click the link below to set up a consultation https:\/\/bit.ly\/3NEUhgf If you\u2019d like to support the channel by using anyone of our amazon affiliate links (doesn&#039;t cost you more but does support the channel), feel free to do that using the link below by shopping on our amazon store. Your support means the world. https:\/\/bit.ly\/38iexEa Title: Assisted pull up machine Primary muscle worked: Lats Secondary muscle worked: Biceps Hand position: Pronated Direction of exertion: Vertical pull Notes: The assisted pull up machine is a great machine especially for those looking to work there way up to doing there first pull up. This exercise is great for everyone though as it can be placed at the end of your training to maximize fatigue in the muscle without compromising safety. Social media outlets: o Instagram: Instagram.com\/mariomedinafitness o Facebook fan page: facebook.com\/mariomedinafitness o Website: Mariomedinafitness.com o Twitter: Twitter.com\/mariomfitness\"><div class=\"lyte-wrapper\" title=\"Assisted pull up machine\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_aP83vi_2Jhw\"><div id=\"lyte_aP83vi_2Jhw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaP83vi_2Jhw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Assisted pull up machine<\/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\/aP83vi_2Jhw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaP83vi_2Jhw%2F0.jpg\" alt=\"Assisted pull up machine\" 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\">S\u0131rt\u0131n\u0131n ta\u015f\u0131d\u0131\u011f\u0131 y\u00fck\u00fc azaltacak a\u011f\u0131rl\u0131\u011f\u0131 ayarla. \u00d6rne\u011fin 20 kg se\u00e7ersen kar\u015f\u0131 a\u011f\u0131rl\u0131k sayesinde fiilen 20 kg hafiflemi\u015f olursun.<\/p>\n<p class=\"num\">Basamaklara \u00e7\u0131k ve barfiks tutamaklar\u0131n\u0131 omuz geni\u015fli\u011finden biraz daha a\u00e7\u0131k, \u00fcstten tutu\u015fla kavra. Ellerinin s\u0131rt\u0131 sana d\u00f6n\u00fck olmal\u0131.<\/p>\n<p class=\"num\">Dizlerini bunun i\u00e7in ayr\u0131lm\u0131\u015f pede yerle\u015ftir. \u00d6nce bir dizini pede koyup onu biraz a\u015fa\u011f\u0131 bast\u0131r, ard\u0131ndan di\u011fer dizini yerle\u015ftir. Tutamaklar\u0131 her zaman s\u0131k\u0131ca kavra. Art\u0131k barfiks makinesinde ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">V\u00fccudunu s\u0131k\u0131 tutarak kendini ak\u0131c\u0131 bir hareketle yukar\u0131 \u00e7ek. G\u00f6vdeni s\u0131k\u0131 tutmak hareketi kontrol etmene yard\u0131mc\u0131 olur; kar\u015f\u0131 a\u011f\u0131rl\u0131k ise kald\u0131rd\u0131\u011f\u0131n y\u00fck\u00fc azalt\u0131r.<\/p>\n<p class=\"num\">\u0130ki dizini de pedin \u00fczerinde tutarak yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna in ve tekrarla. Deste\u011fi de\u011fi\u015ftirmen gerekiyorsa a\u011f\u0131rl\u0131\u011f\u0131 ayarlamadan \u00f6nce makineden in. Hareket \u00e7ok kolaysa deste\u011fi azalt; kontroll\u00fc bir barfiks tamamlayam\u0131yorsan art\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Yayg\u0131n bir hata, destek a\u011f\u0131rl\u0131\u011f\u0131n\u0131 \u00e7ok y\u00fcksek ayarlamakt\u0131r. Bu, egzersizi fazla kolayla\u015ft\u0131r\u0131r ve antrenman\u0131n etkisini azalt\u0131r. Hareketi do\u011fru yapmana izin veren en d\u00fc\u015f\u00fck destek a\u011f\u0131rl\u0131\u011f\u0131n\u0131 bulmaya \u00e7al\u0131\u015f.<\/p>\n","protected":false},"featured_media":9036,"parent":0,"template":"","meta":[],"muskelgruppe":[1642,1654],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"machine","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Destekli barfiks","target-muscles":26894,"equipment":5010,"muscles":[5297,5293,5299,5296],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9229,9019]},"yoast_head":"<title>Makine destekli barfiks - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Makine destekli barfiks: kar\u015f\u0131 a\u011f\u0131rl\u0131k se\u00e7imini ve platform kullan\u0131m\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\/makinede-destekli-barfiks\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Makine destekli barfiks\" \/>\n<meta property=\"og:description\" content=\"Makine destekli barfiks: kar\u015f\u0131 a\u011f\u0131rl\u0131k se\u00e7imini ve platform kullan\u0131m\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\/makinede-destekli-barfiks\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/klimmzuege-maschine-unterstuetzt.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=\"2 dakika\" \/>","yoast_head_json":{"title":"Makine destekli barfiks - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Makine destekli barfiks: kar\u015f\u0131 a\u011f\u0131rl\u0131k se\u00e7imini ve platform kullan\u0131m\u0131n\u0131 ke\u015ffet. 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\/makinede-destekli-barfiks\/","og_locale":"tr_TR","og_type":"article","og_title":"Makine destekli barfiks","og_description":"Makine destekli barfiks: kar\u015f\u0131 a\u011f\u0131rl\u0131k se\u00e7imini ve platform kullan\u0131m\u0131n\u0131 ke\u015ffet. 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