{"id":9102,"date":"2026-10-17T14:12:29","date_gmt":"2026-10-17T12:12:29","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9102"},"modified":"2026-10-17T14:12:29","modified_gmt":"2026-10-17T12:12:29","slug":"kabloda-yatarak-diz-cekme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-yatarak-diz-cekme\/","title":{"rendered":"Kabloda yatarak diz \u00e7ekme"},"content":{"rendered":"<p>Kabloda yatarak diz \u00e7ekme, standart diz kald\u0131rma hareketinin farkl\u0131 bir \u00e7e\u015fididir. Dikey diz \u00e7ekme istasyonunu (Captain&#8217;s Chair) kullanmak yerine yere yatar ve bacaklar\u0131n\u0131, gerekirse kollar\u0131n\u0131 da, kabloya ba\u011flars\u0131n. Hareket temelde ayn\u0131d\u0131r: Bacaklar\u0131n\u0131 b\u00fck\u00fcp dizlerini g\u00f6vdene do\u011fru \u00e7ekersin.<\/p>\n<p>Bu diz kald\u0131rma \u00e7e\u015fidi, kar\u0131n kaslar\u0131n zaten s\u0131k\u0131ysa ve belirgin bir antrenman uyaran\u0131 olu\u015fturmak i\u00e7in daha fazla a\u011f\u0131rl\u0131\u011fa ihtiya\u00e7 duyuyorsan \u00f6zellikle kullan\u0131\u015fl\u0131d\u0131r. Alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9095\">normal diz kald\u0131rma<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9133\">as\u0131l\u0131 diz kald\u0131rma<\/a> yapabilirsin. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9712\">Ters crunch<\/a> da ek a\u011f\u0131rl\u0131k gerektirmeyen yararl\u0131 bir alternatiftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kablo istasyonunda yatarak diz \u00e7ekme hareketini iki \u015fekilde yapabilirsin: Yaln\u0131zca ayaklar\u0131n\u0131 kabloya ba\u011flay\u0131p kollar\u0131n\u0131 v\u00fccudunun yanlar\u0131na koyarak g\u00f6vdeni yerde sabitleyebilir veya hem ayaklar\u0131n\u0131 hem ellerini kabloya ba\u011flay\u0131p b\u00fck\u00fclme hareketini iki y\u00f6nde birden yapabilirsin.<\/p>\n<p>Genellikle daha pratik ve kolay oldu\u011fu i\u00e7in a\u015fa\u011f\u0131daki a\u00e7\u0131klamada yaln\u0131zca ayaklar\u0131n ba\u011fland\u0131\u011f\u0131 uygulamaya odaklanaca\u011f\u0131z. \u0130kinci versiyonun nas\u0131l g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fc g\u00f6rmek i\u00e7in yaz\u0131n\u0131n yukar\u0131daki ana g\u00f6rseline bakabilirsin.<\/p>\n<p>Bacaklar\u0131n\u0131 ba\u011flaman\u0131n birka\u00e7 yolu vard\u0131r. Ayaklar\u0131n\u0131 g\u00fcvenle sabitlemek i\u00e7in tek bir kay\u0131\u015f veya iki ayr\u0131 kablo tutama\u011f\u0131 kullanabilirsin.<\/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%2F-AHxFjyiDac%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/-AHxFjyiDac\" \/><meta itemprop=\"duration\" content=\"PT32S\" \/><meta itemprop=\"uploadDate\" content=\"2018-12-08T19:24:42Z\" \/><meta itemprop=\"name\" content=\"Cable Lying Knee Tucks\" \/><meta itemprop=\"description\" content=\"Cable Lying Knee Tucks\"><div class=\"lyte-wrapper\" title=\"Cable Lying Knee Tucks\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_-AHxFjyiDac\"><div id=\"lyte_-AHxFjyiDac\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-AHxFjyiDac%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Cable Lying Knee Tucks<\/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\/-AHxFjyiDac\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F-AHxFjyiDac%2F0.jpg\" alt=\"Cable Lying Knee Tucks\" 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\">Kablo istasyonundaki a\u011f\u0131rl\u0131\u011f\u0131 ayarla ve kay\u0131\u015f\u0131 veya kay\u0131\u015flar\u0131 ba\u011flant\u0131 noktas\u0131na tak.<\/p>\n<p class=\"num\">Kablonun \u00f6n\u00fcne otur ve ayaklar\u0131n\u0131 kay\u0131\u015flara sabitle.<\/p>\n<p class=\"num\">Biraz geriye git, yere s\u0131rt\u00fcst\u00fc uzan ve bacaklar\u0131n\u0131 90 derecelik a\u00e7\u0131larla kald\u0131r. Bu konumda kablo gerilir ve a\u011f\u0131rl\u0131k yolunun yar\u0131s\u0131na kadar kalkar. Ayn\u0131 anda v\u00fccudunu sabitlemek i\u00e7in iki kolunu da a\u015fa\u011f\u0131ya, yani kablo istasyonuna do\u011fru \u00e7apraz uzatarak yere koy; yukar\u0131daki videoya bakabilirsin.<\/p>\n<p class=\"num\">\u015eimdi bacaklar\u0131n\u0131 tamamen d\u00fczle\u015ftirmeden hafif\u00e7e uzat. A\u011f\u0131rl\u0131k, istasyondaki a\u011f\u0131rl\u0131k blo\u011funun geri kalan\u0131na de\u011fmemelidir. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 b\u00fck ve kal\u00e7an yerden kalkana kadar dizlerini yava\u015f\u00e7a, kontroll\u00fc bir \u015fekilde g\u00f6vdene do\u011fru \u00e7ek. Bu hareket s\u0131ras\u0131nda alt kar\u0131n b\u00f6lgen i\u00e7e do\u011fru k\u0131vr\u0131l\u0131r. Pozisyonu k\u0131sa bir s\u00fcre koru.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 uzatarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Di\u011fer diz kald\u0131rma \u00e7e\u015fitlerinde oldu\u011fu gibi burada da en b\u00fcy\u00fck sorun hareketi savurarak yapmakt\u0131r. B\u00fck\u00fclme hareketini yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde yap; m\u00fcmk\u00fcn oldu\u011funca tam hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 kullan. A\u011f\u0131rl\u0131\u011f\u0131 aniden \u00e7ekerek kald\u0131rmad\u0131\u011f\u0131ndan veya serbest\u00e7e d\u00fc\u015fmeye b\u0131rakmad\u0131\u011f\u0131ndan emin ol. A\u011f\u0131rl\u0131\u011f\u0131 b\u0131rakmak da sorun yaratabilir; \u00e7\u00fcnk\u00fc d\u00fc\u015fen a\u011f\u0131rl\u0131\u011f\u0131 eklemlerinin, kaslar\u0131n\u0131n ve tendonlar\u0131n\u0131n durdurmas\u0131 gerekir. Hareketi kontroll\u00fc tutmak ve ani \u00e7eki\u015flerden ka\u00e7\u0131nmak i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a indir.<\/p>\n","protected":false},"featured_media":9105,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":14455,"equipment":5012,"muscles":[5328,5329],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9712,9133,9095,9442,6958,7739,8042]},"yoast_head":"<title>Kabloda yatarak diz \u00e7ekme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda yatarak diz \u00e7ekme: ayaklar\u0131n\u0131n sabitlenmesini ve le\u011fen kemi\u011finin hareketini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/kabloda-yatarak-diz-cekme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kabloda yatarak diz \u00e7ekme\" \/>\n<meta property=\"og:description\" content=\"Kabloda yatarak diz \u00e7ekme: ayaklar\u0131n\u0131n sabitlenmesini ve le\u011fen kemi\u011finin hareketini ke\u015ffet. 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