{"id":9112,"date":"2026-10-17T14:12:21","date_gmt":"2026-10-17T12:12:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9112"},"modified":"2026-10-17T14:12:21","modified_gmt":"2026-10-17T12:12:21","slug":"yana-diz-kaldiris","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/yana-diz-kaldiris\/","title":{"rendered":"Yana diz kald\u0131rma"},"content":{"rendered":"<p>Yana diz kald\u0131rma, yan kar\u0131n kaslar\u0131n\u0131 hedefleyen bir egzersizdir. G\u00f6vdeni desteklemek i\u00e7in Captain&#8217;s Chair ad\u0131 verilen bir istasyona ihtiya\u00e7 duydu\u011fun, bilinen diz kald\u0131rma hareketinin bir \u00e7e\u015fididir. Bacaklar\u0131n\u0131 do\u011frudan \u00f6n\u00fcne kald\u0131rmak yerine kal\u00e7adan b\u00fckerek hafif\u00e7e yana do\u011fru kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Odak noktas\u0131 yan kar\u0131n kaslar\u0131 olsa da d\u00fcz kar\u0131n kaslar\u0131 da \u00e7al\u0131\u015f\u0131r; b\u00f6ylece g\u00f6vde kaslar\u0131n\u0131 bir b\u00fct\u00fcn olarak \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n.<\/p>\n<p>Di\u011fer versiyonlar aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9095\">klasik diz kald\u0131rma<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9133\">as\u0131l\u0131 diz kald\u0131rma<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9102\">kabloda yatarak diz \u00e7ekme<\/a> bulunur. Yan kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in alternatifler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8667\">g\u00f6vde d\u00f6nd\u00fcrme<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9555\">yana e\u011filme<\/a> hareketlerinin \u00e7e\u015fitli versiyonlar\u0131 yer al\u0131r. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9435\">As\u0131l\u0131 silecek hareketi<\/a> ise \u00f6zellikle zorlay\u0131c\u0131d\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bu egzersizi iki \u015fekilde yapabilirsin. Bacaklar\u0131n\u0131 s\u00fcrekli b\u00fck\u00fcl\u00fc tutarak kal\u00e7an\u0131n bir taraf\u0131n\u0131, sonra di\u011fer taraf\u0131n\u0131 s\u0131rayla yukar\u0131 \u00e7ekebilir veya her tekrardan sonra bacaklar\u0131n\u0131 a\u015fa\u011f\u0131 indirip yeniden yukar\u0131 kald\u0131rabilirsin.<\/p>\n<p>\u0130ki \u00e7e\u015fidin de avantajlar\u0131 ve dezavantajlar\u0131 vard\u0131r. Ancak genel olarak daha geni\u015f bir hareket a\u00e7\u0131kl\u0131\u011f\u0131, kaslar\u0131 uyarmak a\u00e7\u0131s\u0131ndan daha yararl\u0131d\u0131r. Bu nedenle a\u015fa\u011f\u0131da ikinci \u00e7e\u015fit g\u00f6steriliyor ve a\u00e7\u0131klan\u0131yor.<\/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%2FfHlI6Mz2lVo%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/fHlI6Mz2lVo\" \/><meta itemprop=\"duration\" content=\"PT27S\" \/><meta itemprop=\"uploadDate\" content=\"2023-08-30T06:49:12Z\" \/><meta itemprop=\"name\" content=\"Captains Chair Oblique Crunch Tutorial\" \/><meta itemprop=\"description\" content=\"Follow me on Instagram at: @lucy_liftyourlife If you found this video helpful, please like, subscribe and share it with anyone you know would benefit! Any questions more on this exercise- just leave a comment and I&#039;ll get back to you ASAP! How To Perform: 1.Position forearms on the padded parallel bars with your hands grasping the handles. 2.Your back should be placed against the vertical pad. Your legs should be hanging straight down. 3.Raise your legs by flexing your hips with a slight bend in the knee and bring towards your left side. 4.Continue to raise your legs until they are at hip height. 5.Return until your legs are back to the starting hanging position. Then repeat on the right. And repeat for the desired number of reps Top Tips 1. Don&#039;t swing the legs. Thank about raining the legs slowly and moving from the hips.\"><div class=\"lyte-wrapper\" title=\"Captains Chair Oblique Crunch Tutorial\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_fHlI6Mz2lVo\"><div id=\"lyte_fHlI6Mz2lVo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfHlI6Mz2lVo%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Captains Chair Oblique Crunch Tutorial<\/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\/fHlI6Mz2lVo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfHlI6Mz2lVo%2F0.jpg\" alt=\"Captains Chair Oblique Crunch Tutorial\" 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\">Captain&#8217;s Chair istasyonuna yerle\u015f: Dirseklerini veya \u00f6n kollar\u0131n\u0131 desteklere koy ve s\u0131rt\u0131n\u0131 s\u0131rt dayana\u011f\u0131na bast\u0131r.<\/p>\n<p class=\"num\">Ba\u015f\u0131n\u0131 kar\u015f\u0131ya d\u00f6n\u00fck tut. Ayaklar\u0131n\u0131 desteklere yerle\u015ftir; makineye g\u00f6re havada as\u0131l\u0131 da b\u0131rakabilirsin. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Kal\u00e7an\u0131 hafif\u00e7e bir yana, yakla\u015f\u0131k 15 ila 30 derece d\u00f6nd\u00fcr.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 kal\u00e7a ekleminden hareket ettirerek iki dizini yukar\u0131 getir.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 yakla\u015f\u0131k 90 derecelik a\u00e7\u0131da k\u0131sa bir s\u00fcre tut. Ard\u0131ndan yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna indir. Kal\u00e7an\u0131 di\u011fer yana d\u00f6nd\u00fcrerek tekrarla; her bacak kald\u0131r\u0131\u015f\u0131nda taraf de\u011fi\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Kal\u00e7an\u0131 yeterince d\u00f6nd\u00fcrmemek, yan kar\u0131n kaslar\u0131 i\u00e7in iyi bir uyaran sa\u011flamad\u0131\u011f\u0131ndan antrenman\u0131n etkisini azaltabilir. Ayr\u0131ca dengesizlikleri \u00f6nlemek i\u00e7in v\u00fccudunun iki taraf\u0131n\u0131 e\u015fit \u00e7al\u0131\u015ft\u0131rmaya dikkat et.<\/p>\n<p>Yayg\u0131n bir hata da bacaklar\u0131 savurmakt\u0131r; bu da antrenman\u0131n etkisini azalt\u0131r. Kas gerilimini koruyarak bacaklar\u0131n\u0131 yava\u015f\u00e7a ve kontroll\u00fc kald\u0131rmaya odaklan. Bacaklar\u0131n\u0131 sallayarak yukar\u0131 kald\u0131rmak sonu\u00e7ta sana fayda sa\u011flamaz.<\/p>\n","protected":false},"featured_media":9114,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Captain\u2019s Chair istasyonunda yana diz kald\u0131r\u0131\u015f","target-muscles":24859,"equipment":5010,"muscles":[5328,5329],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[8845,6789,9435,7701]},"yoast_head":"<title>Yana diz kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Yana diz kald\u0131rma: kal\u00e7an\u0131n d\u00f6n\u00fc\u015f\u00fcn\u00fc ve taraf de\u011fi\u015ftirmeyi ke\u015ffet. 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