{"id":9095,"date":"2026-10-17T14:11:28","date_gmt":"2026-10-17T12:11:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9095"},"modified":"2026-10-17T14:11:28","modified_gmt":"2026-10-17T12:11:28","slug":"destekli-diz-kaldiris","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/destekli-diz-kaldiris\/","title":{"rendered":"Diz kald\u0131rma"},"content":{"rendered":"

Diz kald\u0131rma hareketinde, bu hareket i\u00e7in tasarlanm\u0131\u015f bir istasyonda v\u00fccudunu ask\u0131da tutar ve bacaklar\u0131n\u0131 g\u00f6vdene do\u011fru kald\u0131r\u0131rs\u0131n. Egzersiz alt kar\u0131n kaslar\u0131n\u0131 iyi izole eder; ancak t\u00fcm g\u00f6vde kaslar\u0131n\u0131 da devreye sokarak kar\u0131n kaslar\u0131n\u0131n tamam\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n

Diz kald\u0131rma, ters crunch<\/a> hareketinin bir versiyonu olarak g\u00f6r\u00fclebilir. Ters crunch yaparken yerde yatarak bacaklar\u0131n\u0131 kald\u0131r\u0131r ve alt kar\u0131n b\u00f6lgesini \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. Normal crunch<\/a> hareketinde ise g\u00f6vdeni bacaklar\u0131na do\u011fru kald\u0131rarak \u00fcst kar\u0131n b\u00f6lgesine odaklan\u0131rs\u0131n.<\/p>\n

Alternatif olarak diz kald\u0131rmay\u0131 serbest\u00e7e as\u0131larak<\/a> veya kabloda<\/a> yapabilirsin.<\/p>\n

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

Makinede diz kald\u0131rmak i\u00e7in Captain’s Chair olarak bilinen uygun istasyona ihtiyac\u0131n vard\u0131r. \u00c7o\u011fu spor salonunda bulunur ve esas olarak s\u0131rt ile kol desteklerinin a\u00e7\u0131lar\u0131 bak\u0131m\u0131ndan farkl\u0131la\u015fan \u00e7e\u015fitli tasar\u0131mlar\u0131 vard\u0131r. Makinenin tasar\u0131m\u0131 ne olursa olsun hareketin temel uygulamas\u0131 ayn\u0131d\u0131r; a\u015fa\u011f\u0131da g\u00f6sterilen ve a\u00e7\u0131klanan \u015fekilde yap\u0131l\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How to do captain's chair leg raises - Andy Frisch<\/div><\/div>
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