{"id":9046,"date":"2026-10-12T21:07:53","date_gmt":"2026-10-12T19:07:53","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9046"},"modified":"2026-10-12T21:07:53","modified_gmt":"2026-10-12T19:07:53","slug":"genis-tutus-barfiks","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/genis-tutus-barfiks\/","title":{"rendered":"Geni\u015f tutu\u015fla barfiks"},"content":{"rendered":"<p>Geni\u015f tutu\u015fla barfiks, klasik barfiks hareketinin sevilen bir \u00e7e\u015fididir. Hareket de\u011fi\u015fmez: Barfiks bar\u0131na as\u0131l\u0131r ve \u00e7enen bara ula\u015fana kadar v\u00fccudunu yukar\u0131 \u00e7ekersin.<\/p>\n<p>Geni\u015f tutu\u015fun amac\u0131, bisepsin devreye girmesini azalt\u0131p kanat kaslar\u0131na daha fazla y\u00fck bindirmektir. Ancak bu tutu\u015f geni\u015fli\u011finin <strong>omuzlar a\u00e7\u0131s\u0131ndan olas\u0131 bir dezavantaj\u0131<\/strong> vard\u0131r. Deneyimli 11 erkekte \u00f6l\u00e7\u00fclen omuz pozisyonlar\u0131na dayanarak ara\u015ft\u0131rmac\u0131lar, hareketin <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4916995\/\" target=\"_blank\" rel=\"noopener\">s\u0131k\u0131\u015fma sendromu<\/a><span id='quelle-1-9046' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/genis-tutus-barfiks\/#quelle-bottom-1-9046' ><sup>[1]<\/sup><\/a><\/span> riskini art\u0131rabilece\u011fini \u00f6ne s\u00fcr\u00fcyor; bu sendrom sonucunda <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5729225\/\" target=\"_blank\" rel=\"noopener\">omuz a\u011fr\u0131s\u0131 ve hareket k\u0131s\u0131tl\u0131l\u0131\u011f\u0131<\/a> ortaya \u00e7\u0131kabilir<span id='quelle-2-9046' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/genis-tutus-barfiks\/#quelle-bottom-2-9046' ><sup>[2]<\/sup><\/a><\/span>.<\/p>\n<p>\u00dcstelik geni\u015f tutu\u015f, kaslar\u0131n mutlaka daha fazla \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamaz. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24662157\/\" target=\"_blank\" rel=\"noopener\">Lat pulldown \u00fczerine yap\u0131lan bir ara\u015ft\u0131rma<\/a>, omuz geni\u015fli\u011finden omuz geni\u015fli\u011finin iki kat\u0131na kadar olan tutu\u015flarda kanat kaslar\u0131n\u0131n aktivasyonunun tekrar\u0131n tamam\u0131 boyunca benzer oldu\u011funu g\u00f6stermi\u015ftir; ancak bu, barfiks i\u00e7in yaln\u0131zca dolayl\u0131 bir kan\u0131tt\u0131r<span id='quelle-3-9046' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/genis-tutus-barfiks\/#quelle-bottom-3-9046' ><sup>[3]<\/sup><\/a><\/span>.<\/p>\n<p>Genellikle bu egzersizin yap\u0131lmas\u0131 \u00f6nerilmez. Bunun yerine <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">normal tutu\u015f geni\u015fli\u011fiyle barfiksi<\/a> tercih et; ellerini omuz geni\u015fli\u011finden biraz daha fazla a\u00e7.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Olas\u0131 sakatlanma risklerine ra\u011fmen geni\u015f tutu\u015fla barfiks yapacaksan hareketi do\u011fru uygulamaya odaklan. Destek almak i\u00e7in bacaklar\u0131n\u0131 veya v\u00fccudunu sallama; bu, omuzlar\u0131na binen y\u00fck\u00fc art\u0131rabilir.<\/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%2FiywjqUo5nmU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/iywjqUo5nmU\" \/><meta itemprop=\"duration\" content=\"PT3M7S\" \/><meta itemprop=\"uploadDate\" content=\"2015-03-15T12:40:19Z\" \/><meta itemprop=\"name\" content=\"How to: Wide grip pull up\" \/><meta itemprop=\"description\" content=\"Join my daily pump routine and online coaching by visiting http:\/\/www.lswhealth.com Facebook: http:\/\/www.facebook.com\/LSWpersonaltraining Twitter: http:\/\/www.twitter.com\/lswhealth Instagram: http:\/\/www.instagram.com\/lswhealth For online coaching or personal training in Colchester visit http:\/\/www.lswhealth.com and drop me a message I look forward to seeing you all in the next video, Peace :) x MUSIC USED: Intro: Instrumental core \u2013 Angels &amp; Demons\"><div class=\"lyte-wrapper\" title=\"How to: Wide grip pull up\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_iywjqUo5nmU\"><div id=\"lyte_iywjqUo5nmU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiywjqUo5nmU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to: Wide grip pull up<\/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\/iywjqUo5nmU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiywjqUo5nmU%2F0.jpg\" alt=\"How to: Wide grip pull up\" 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\" id=\"step1\">Barfiks tutamaklar\u0131n\u0131n veya bar\u0131n\u0131n alt\u0131nda dur ve \u00fcstten tutu\u015fla kavra.<\/p>\n<p class=\"num\" id=\"step2\">Bacaklar\u0131n\u0131 hafif\u00e7e b\u00fck ve tutamaklara ya da bara as\u0131l.<\/p>\n<p class=\"num\" id=\"step3\">K\u00fcrek kemiklerinin \u00e7evresindeki kaslar\u0131 devreye sok.<\/p>\n<p class=\"num\" id=\"step4\">Kol ve s\u0131rt kaslar\u0131n\u0131 kullanarak \u00e7enen ellerinin hizas\u0131na gelene kadar v\u00fccudunu yukar\u0131 \u00e7ek.<\/p>\n<p class=\"num\" id=\"step5\">V\u00fccudunu yava\u015f\u00e7a ve kontroll\u00fc bi\u00e7imde a\u015fa\u011f\u0131 indirerek tekrar as\u0131l\u0131 pozisyona d\u00f6n.<\/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>Geni\u015f tutu\u015fla barfikste hareketi sallanmadan, d\u00fczg\u00fcn bir \u015fekilde yapmak \u00e7ok \u00f6nemlidir. V\u00fccudunu a\u015fa\u011f\u0131 b\u0131rakmak yerine kontroll\u00fc bir \u015fekilde indirmen de ayn\u0131 derecede \u00f6nem ta\u015f\u0131r; kendini aniden b\u0131rakmak, omuzlar\u0131na binen y\u00fck\u00fc ve sakatlanma riskini art\u0131r\u0131r.<\/p>\n<p>\u015eu anda omzun a\u011fr\u0131yorsa veya geni\u015f tutu\u015f omuzlar\u0131nda rahats\u0131zl\u0131k yarat\u0131yorsa bu egzersizden tamamen ka\u00e7\u0131n. S\u0131rt antrenman\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">normal tutu\u015fla barfiks<\/a> yap; ellerini omuz geni\u015fli\u011finden biraz daha fazla a\u00e7. Alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=ust-sirt\">\u00fcst s\u0131rt<\/a> i\u00e7in ba\u015fka bir egzersize ge\u00e7.<\/p>\n","protected":false},"featured_media":9053,"parent":0,"template":"","meta":[],"muskelgruppe":[1642,1654],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":24775,"equipment":5028,"muscles":[5297,5293,5299,5296],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9229,9231]},"yoast_head":"<title>Geni\u015f tutu\u015fla barfiks - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Geni\u015f tutu\u015fla barfiks: geni\u015f tutu\u015fun s\u0131n\u0131rlamalar\u0131n\u0131 ve alternatiflerini ke\u015ffet. 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