{"id":9060,"date":"2026-09-26T04:52:12","date_gmt":"2026-09-26T02:52:12","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9060"},"modified":"2026-09-26T04:52:12","modified_gmt":"2026-09-26T02:52:12","slug":"enseye-barfiks","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/enseye-barfiks\/","title":{"rendered":"Enseden barfiks"},"content":{"rendered":"<p>Enseden barfiks, spor salonlar\u0131nda di\u011fer barfiks \u00e7e\u015fitleri kadar s\u0131k g\u00f6r\u00fclmese de bu hareketi tercih edenler vard\u0131r. Hareket normal barfikse benzer: Bir bara as\u0131l\u0131r, kol ve s\u0131rt kaslar\u0131n\u0131 kullanarak kendini yukar\u0131 \u00e7ekersin.<\/p>\n<p>Fark, yukar\u0131 \u00e7eki\u015fin sonundaki pozisyondad\u0131r. Normal barfikste bar y\u00fcz\u00fcn\u00fcn \u00f6n\u00fcnde kal\u0131rken bu egzersizde kendini, bar ba\u015f\u0131n\u0131n arkas\u0131nda kalacak \u015fekilde yukar\u0131 \u00e7ekersin.<\/p>\n<p>T\u0131pk\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9046\">geni\u015f tutu\u015fla barfiks<\/a> gibi enseden barfiks de hareket do\u011fal olmad\u0131\u011f\u0131 ve sakatlanma riskini art\u0131rd\u0131\u011f\u0131 i\u00e7in ancak s\u0131n\u0131rl\u0131 \u00f6l\u00e7\u00fcde \u00f6nerilir. Egzersiz s\u0131ras\u0131nda omuzlar hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n u\u00e7 noktalar\u0131na kadar zorlan\u0131r. Bu durum omuz sorunlar\u0131na yol a\u00e7abilir veya mevcut a\u011fr\u0131y\u0131 art\u0131rabilir. Bu nedenle normal <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfiksi<\/a> tercih etmeni \u00f6neriyoruz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Enseden barfiks, do\u011fal olmayan hareketi nedeniyle normal barfiksten daha zordur. \u00c7o\u011fu ki\u015fi bu egzersiz s\u0131ras\u0131nda omuzlar\u0131n\u0131n \u00f6n taraf\u0131nda g\u00fc\u00e7l\u00fc bir gerilme hisseder. Sen de bunu hissediyorsan ba\u015fka bir <a href=\"https:\/\/training.fit\/tr\/?taxonomy=muskelgruppe&#038;term=ust-sirt\">\u00fcst s\u0131rt<\/a> egzersizine ge\u00e7men daha iyi olur. Hareket do\u011fru uyguland\u0131\u011f\u0131nda bile sakatlanma riski hafife al\u0131nmamal\u0131d\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%2Fvau6Bx2cvSQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/vau6Bx2cvSQ\" \/><meta itemprop=\"duration\" content=\"PT1M\" \/><meta itemprop=\"uploadDate\" content=\"2016-10-28T07:51:41Z\" \/><meta itemprop=\"name\" content=\"Behind the Neck Wide Grip Pull Up - IRON GYM\u00ae Training Academy\" \/><meta itemprop=\"description\" content=\"IRON GYM\u00ae Learn how to perform Behind the Neck Wide Grip Pull Up with IRON GYM MAX. IRON GYM MAX is similar product with IRON GYM Xtreme.\"><div class=\"lyte-wrapper\" title=\"Behind the Neck Wide Grip Pull Up - IRON GYM&reg; Training Academy\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_vau6Bx2cvSQ\"><div id=\"lyte_vau6Bx2cvSQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fvau6Bx2cvSQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Behind the Neck Wide Grip Pull Up - IRON GYM\u00ae Training Academy<\/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\/vau6Bx2cvSQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fvau6Bx2cvSQ%2F0.jpg\" alt=\"Behind the Neck Wide Grip Pull Up - IRON GYM&reg; Training Academy\" 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 bar\u0131n\u0131n alt\u0131nda dur ve bar\u0131 geni\u015f, \u00fcstten tutu\u015fla kavra. Ellerinin s\u0131rt\u0131 arkaya d\u00f6n\u00fck olmal\u0131.<\/p>\n<p class=\"num\" id=\"step2\">Bacaklar\u0131n\u0131 hafif\u00e7e b\u00fck ve bara as\u0131l.<\/p>\n<p class=\"num\" id=\"step3\">K\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r.<\/p>\n<p class=\"num\" id=\"step4\">\u015eimdi kol ve s\u0131rt kaslar\u0131n\u0131 kullanarak v\u00fccudunu yukar\u0131 \u00e7ek. Ba\u015f\u0131n\u0131 bar\u0131n \u00f6n\u00fcnden ge\u00e7ir. Fazla gerilme hissetti\u011finde veya en ge\u00e7 bar ensenin hizas\u0131na geldi\u011finde hareketi durdur.<\/p>\n<p class=\"num\" id=\"step5\">V\u00fccudunu yava\u015f\u00e7a ve kontroll\u00fc bi\u00e7imde a\u015fa\u011f\u0131 indirerek as\u0131l\u0131 durumdaki ba\u015flang\u0131\u00e7 pozisyonuna 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>Enseden barfikste bacaklar\u0131n\u0131 sallamak, antrenman\u0131n etkisini azaltmakla kalmaz; omuzlar\u0131nda ciddi sorunlara da yol a\u00e7abilir. \u00c7\u00fcnk\u00fc eklemlerine binen ve zaten y\u00fcksek olan y\u00fck, bu dinamik hareketle daha da artar. Bu nedenle egzersizi yaparken bacaklar\u0131n\u0131 sallamaktan kesinlikle ka\u00e7\u0131n.<\/p>\n<p>Ayr\u0131ca v\u00fccudunu aniden indirme ve y\u00fck\u00fc bir anda eklemlerine bindirecek \u015fekilde kendini b\u0131rakma. Bu, sakatlanmaya yol a\u00e7abilir ve harekete kat\u0131lan t\u00fcm v\u00fccut b\u00f6lgelerine gereksiz yere ek y\u00fck bindirebilir.<\/p>\n","protected":false},"featured_media":9065,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1642,1654],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Enseye \u00e7eki\u015f barfiks, Ba\u015f arkas\u0131 barfiks","target-muscles":24775,"equipment":[5028],"muscles":[5300,5297,5293,5299,5296],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[9229,9231]},"yoast_head":"<title>Enseden barfiks - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Enseden barfiks: klasik barfikse g\u00f6re s\u0131n\u0131rlamalar\u0131n\u0131 ke\u015ffet. 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