{"id":9076,"date":"2026-09-25T07:49:18","date_gmt":"2026-09-25T05:49:18","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9076"},"modified":"2026-10-17T21:07:55","modified_gmt":"2026-10-17T19:07:55","slug":"dambilla-squat","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-squat\/","title":{"rendered":"Damb\u0131lla squat"},"content":{"rendered":"

Damb\u0131lla squat, normal squat hareketinin evde antrenmana \u00e7ok uygun bir versiyonudur. Hareket v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla squat yapmaya olduk\u00e7a benzer: Dizlerini b\u00fcker, kal\u00e7an\u0131 indirir, ard\u0131ndan tekrar aya\u011fa kalkars\u0131n. Temel fark, kollar\u0131n\u0131 \u00f6ne uzatmak yerine iki elinde v\u00fccudunun yan\u0131nda birer damb\u0131l tutmand\u0131r.<\/p>\n

Bu egzersiz bacaklar\u0131ndaki birden fazla kas\u0131 ve bel kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bu nedenle hi\u00e7bir antrenman program\u0131nda g\u00f6z ard\u0131 edilmemesi gereken temel bir kuvvet egzersizidir.<\/p>\n

Halterle front squat<\/a>, Zercher squat<\/a>, normal halterle squat<\/a> veya v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla squat<\/a> gibi farkl\u0131 squat \u00e7e\u015fitlerini de deneyebilirsin. Hack squat<\/a> ise makinede yap\u0131lan iyi bir alternatiftir.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Squat hareketini damb\u0131lla yapmak, ek a\u011f\u0131rl\u0131k nedeniyle hareketi biraz daha zorla\u015ft\u0131r\u0131r. A\u011f\u0131rl\u0131\u011f\u0131 bacaklar\u0131nla kald\u0131rman ve hareketin hi\u00e7bir a\u015famas\u0131nda s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmaman \u00e7ok \u00f6nemlidir.<\/p>\n

Bunun d\u0131\u015f\u0131nda hareket g\u00f6rece basittir ve g\u00fcnl\u00fck ya\u015fam\u0131n do\u011fal bir par\u00e7as\u0131d\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to Dumbbell Squat | Mike Hildebrandt<\/div><\/div>
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