{"id":9073,"date":"2026-09-30T12:51:23","date_gmt":"2026-09-30T10:51:23","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9073"},"modified":"2026-10-17T21:07:34","modified_gmt":"2026-10-17T19:07:34","slug":"squat","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/squat\/","title":{"rendered":"Squat"},"content":{"rendered":"<p>Bacak antrenman\u0131n\u0131n en bilinen klasiklerinden biri squatt\u0131r. Oturur gibi dizlerini b\u00fck\u00fcp kal\u00e7an\u0131 a\u015fa\u011f\u0131 indirir, ard\u0131ndan yeniden aya\u011fa kalkars\u0131n. Squat, kuvvet antrenman\u0131n\u0131n temel egzersizlerinden biridir ve bir\u00e7ok farkl\u0131 kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Hareketin ana hedefi \u00f6n bacak kaslar\u0131yla kal\u00e7a kaslar\u0131d\u0131r. Arka bacak kaslar\u0131, bald\u0131rlar ve bel b\u00f6lgesi de harekete kat\u0131l\u0131r.<\/p>\n<p>Bu sayfada ekipmans\u0131z squat ele al\u0131n\u0131yor. Bu hareket, yeni ba\u015flayanlar\u0131n tekni\u011fi g\u00fcvenli ve kolay bir \u015fekilde \u00f6\u011frenmesi i\u00e7in idealdir. Squat, v\u00fccut geli\u015ftirmede daha yayg\u0131n oldu\u011fu \u00fczere ek a\u011f\u0131rl\u0131kla da yap\u0131labilir. Kas geli\u015ftirme hedefin daha iddial\u0131ysa <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9097\">halterle squat<\/a> (<a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8918\">front squat<\/a> dahil) veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9076\">damb\u0131lla squat<\/a> tercih edebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>G\u00fcnl\u00fck hayatta az \u00e7ok d\u00fczenli kulland\u0131\u011f\u0131m\u0131z bir hareket oldu\u011fu i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla squat yapmak nispeten kolayd\u0131r. \u00d6nemli olan, egzersiz boyunca dengeni korumak ve s\u0131rt\u0131n\u0131 d\u00fcz tutmakt\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%2FaclHkVaku9U%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U\" \/><meta itemprop=\"duration\" content=\"PT1M52S\" \/><meta itemprop=\"uploadDate\" content=\"2016-08-31T19:03:37Z\" \/><meta itemprop=\"name\" content=\"Bowflex\u00ae How-To | Squats for Beginners\" \/><meta itemprop=\"description\" content=\"Check out more Bowflex workouts here: https:\/\/bit.ly\/33juCla We squat all the time - doing yard work, picking things up off the ground and just the movement that comes along with sitting, to name a few examples. So building strength in your legs by adding the squat to your exercise routine is a smart way to help prevent injuries while doing your everyday activities. Doing squats with bad form can turn the exercise against you though, so it is important to begin doing squats by learning how to do a squat with correct form. This video will show you the key components: 1) Take a wide stance (about shoulder-width apart) 2) Put your hands out in front of you for balance 3) Sit back as if you are sitting in a chair, keeping your feet flat on the ground and your knees behind your toes. 4) As you are sitting back, keep your chest up and your head looking forward. When you are first starting off with squats, do 1-3 sets with 10 reps in each set and 30-60 seconds rest in between, and really concentrate on doing the form correctly. As you build strength in your legs, you can add sets or more reps to each set. Once you&#039;ve perfected your squat form, give this quick leg workout a try: https:\/\/youtu.be\/suKWN2EOmDI Subscribe for more workouts and tips: http:\/\/goo.gl\/sxLYmP Additional fitness tips: http:\/\/goo.gl\/vFWbTL Quick workouts: http:\/\/goo.gl\/mj1b0C http:\/\/www.Bowflex.com - Find all the fitness solutions you&#039;ll ever need to get on your way to being a healthier you. http:\/\/www.BowflexInsider.com - Head to the Bowflex Insider blog to read the latest in all things related to fitness and health and find simple ways to start losing weight. Connect with us and socialize with other Bowflex enthusiats: http:\/\/www.facebook.com\/Bowflex http:\/\/twitter.com\/Bowflex http:\/\/plus.google.com\/+Bowflex http:\/\/pinterest.com\/Bowflex\"><div class=\"lyte-wrapper\" title=\"Bowflex&reg; How-To | Squats for Beginners\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_aclHkVaku9U\"><div id=\"lyte_aclHkVaku9U\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaclHkVaku9U%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Bowflex\u00ae How-To | Squats for Beginners<\/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\/aclHkVaku9U\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaclHkVaku9U%2F0.jpg\" alt=\"Bowflex&reg; How-To | Squats for Beginners\" 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\">D\u00fcz bir zeminde ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dur.<\/p>\n<p class=\"num\">Egzersiz s\u0131ras\u0131nda v\u00fccudunu dengede tutmaya yard\u0131mc\u0131 olmak i\u00e7in kollar\u0131n\u0131 d\u00fcz bir \u015fekilde \u00f6ne uzat.<\/p>\n<p class=\"num\">Oturur gibi dizlerini b\u00fckerek kal\u00e7an\u0131 a\u015fa\u011f\u0131 indir. Bu s\u0131rada kal\u00e7an\u0131n hafif\u00e7e geriye gitmesine izin ver.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 yakla\u015f\u0131k olarak ayaklar\u0131n\u0131n \u00fczerinde tut ve belinin hafif\u00e7e kavis yapmas\u0131na izin ver.<\/p>\n<p class=\"num\">Uyluklar\u0131n yere paralel oldu\u011funda a\u015fa\u011f\u0131 inmeyi durdur.<\/p>\n<p class=\"num\">Dizlerini d\u00fczle\u015ftirip g\u00f6vdeni do\u011frultarak yeniden aya\u011fa kalk.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersiz s\u0131ras\u0131nda g\u00f6vdenin do\u011fru pozisyonunu korumak \u00e7ok \u00f6nemlidir. Dizlerini b\u00fckerken ayak parmak u\u00e7lar\u0131n\u0131n \u00e7ok \u00f6n\u00fcne ge\u00e7mediklerinden emin ol ve kal\u00e7an\u0131 biraz geriye it. \u00dcst g\u00f6vden ayaklar\u0131n\u0131n \u00fczerinde dengede kalmal\u0131d\u0131r; bunun i\u00e7in belinden hafif\u00e7e \u00f6ne e\u011filmen gerekir. G\u00f6vdeni tamamen dik tutmaktan ka\u00e7\u0131n; bu, dengeni bozar ve antrenman\u0131n etkisini azalt\u0131r.<\/p>\n<p>Do\u011fru uygulama i\u00e7in \u00fcst s\u0131rt\u0131n\u0131n pozisyonu da \u00f6nemlidir. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rma; d\u00fcz tut.<\/p>\n","protected":false},"featured_media":9080,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1648,1638,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"\u00c7\u00f6melme","target-muscles":24756,"equipment":5020,"muscles":[5311,5271,5270,5304],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5481,5487,28699,28711,28717,28723],"alternative_exercises":[7872,9097,8719,8976,9076,7138,8918,9867,6861,7492,7795,7838,8409,8453]},"yoast_head":"<title>Squat - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Squat: ekipmans\u0131z \u00e7\u00f6melirken kal\u00e7an\u0131 geriye itmeyi ve do\u011fru inme derinli\u011fini ke\u015ffet. 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