{"id":9133,"date":"2026-10-17T14:11:24","date_gmt":"2026-10-17T12:11:24","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9133"},"modified":"2026-10-17T14:11:24","modified_gmt":"2026-10-17T12:11:24","slug":"asili-diz-kaldiris","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/asili-diz-kaldiris\/","title":{"rendered":"As\u0131l\u0131 diz kald\u0131rma"},"content":{"rendered":"<p>Ad\u0131 \u00f6yle d\u00fc\u015f\u00fcnd\u00fcrse de as\u0131l\u0131 diz kald\u0131rma bir bacak egzersizi de\u011fildir; kar\u0131n kaslar\u0131na odaklan\u0131r. Hareketi yapmak i\u00e7in bir barfiks bar\u0131na tutunur, bacaklar\u0131n\u0131 diz ve kal\u00e7a eklemlerinden b\u00fckerek dizlerini yukar\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n<p>As\u0131larak yap\u0131lan bu varyasyon, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9095\">makinedeki \u201cnormal\u201d diz kald\u0131rmaya<\/a> alternatiftir. Standart \u00e7e\u015fitte dirseklerin istasyonun kol desteklerine dayan\u0131r; b\u00f6ylece ellerine ve kollar\u0131na binen y\u00fck bir miktar azal\u0131r. Bu nedenle standart hareket, burada anlat\u0131lan as\u0131l\u0131 varyasyondan daha kolayd\u0131r.<\/p>\n<p>Daha ileri bir se\u00e7enek olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9102\">kabloda yatarak diz \u00e7ekmeyi<\/a> d\u00fc\u015f\u00fcnebilirsin. Ancak bunun i\u00e7in b\u00fcy\u00fck bir kablo istasyonu gerekir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>As\u0131l\u0131 diz kald\u0131rman\u0131n \u00f6nemli avantajlar\u0131ndan biri \u00e7ok y\u00f6nl\u00fc olmas\u0131d\u0131r. Bu egzersizi yapman\u0131n herkes i\u00e7in ge\u00e7erli tek bir yolu yoktur; uygulama, hangi kaslar\u0131 hedeflemek istedi\u011fine ba\u011fl\u0131d\u0131r.<\/p>\n<p>A\u015fa\u011f\u0131daki videoda farkl\u0131 \u00e7e\u015fitler g\u00f6steriliyor. \u00d6rne\u011fin kar\u0131n kaslar\u0131n\u0131 farkl\u0131 \u015fekilde devreye sokmak i\u00e7in hareketi bacaklar\u0131n d\u00fczken veya kal\u00e7an\u0131 sabit tutarak yapabilirsin. Dizlerini yana do\u011fru g\u00f6t\u00fcrerek yan kar\u0131n kaslar\u0131na da odaklanabilirsin.<\/p>\n<p>A\u015fa\u011f\u0131daki ad\u0131mlar, kal\u00e7a ve dizler b\u00fck\u00fclerek yap\u0131lan diz kald\u0131rmay\u0131 anlat\u0131r. Kal\u00e7an\u0131 da \u00e7al\u0131\u015ft\u0131rmak i\u00e7in dizlerini m\u00fcmk\u00fcn oldu\u011funca yukar\u0131 \u00e7ek.<\/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%2FPr1ieGZ5atk%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Pr1ieGZ5atk\" \/><meta itemprop=\"duration\" content=\"PT4M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-10-10T18:13:59Z\" \/><meta itemprop=\"name\" content=\"Hanging Leg Raise | HOW-TO\" \/><meta itemprop=\"description\" content=\"The hanging leg raise is one of the best ab, oblique and core exercises you can do. Today, I\u2019m going to show you how to do a hanging leg lift exercise and the best ways to modify the movement for beginners and advanced trainees. We are also going to cover some alterations that can be made to make the exercise target more the abs, obliques or even hip flexors if desired. 60% off all AX programs - http:\/\/athleanx.com\/x\/373-workouts Subscribe to this channel here - http:\/\/bit.ly\/2b0coMW The hanging leg raise is definitely one of the more difficult ab exercises you can perform. This is because the external resistance that you are forced to lift is substantial because the weight of the legs is significant. That does not mean that you cannot make the exercise easier and possible for even beginners however. This is done by lifting the legs bent as opposed to straight. The shortening of the moment arm makes it less work for the abs to have to lift the weight of the legs. To perform the exercise, grasp a bar with an overhand grip and hang straight down. Depending on which area of the core you wish to focus on, you will initiate the upward motion of the lower body accordingly. For instance, if you want to develop more hip flexor strength then you would want to hinge at the hip socket and aim to keep your legs in a position at or above parallel to the ground throughout. Some people are confused as to why you would want to strengthen the hip flexors. If you are someone that incurs repeated quad strains then likely the reason is that your deep hip flexors like your psoas and iliacus are weak muscles. Strengthening them with direct lifts here will go a long way to fortifying you against recurrent strains of your quadriceps. Next, the hanging leg lift is a tremendous lower abs exercise. This is best hit by focusing on the initiation of the move from the pelvis rather than the hips. Here your goal is to lift the pelvis and curl it up as you raise your legs. Ideally, you want to be able to curl your hips so much that your rear end is facing out in front of you at the top of the lift. Going too far and trying to touch your toes to the bar actually takes the work off of the abs and negates the effectiveness of the exercise in end range. Back off a bit at the top and go no higher than shoulder height with your feet for the best impact on your abs. Finally, you can hit your obliques hard by initiating the lift from the ribcage. Watch as the obliques are activated throughout every rep simply by focusing less on the pelvis and legs and more on bending the body at the bottom of the rib cage and getting a slight twist to activate the obliques. If you are looking for more exercise tutorial videos and want to get a complete workout program with step by step instructions on how to get the most out of every exercise, be sure to head to http:\/\/athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and stop overlooking the small details that make every exercise more effective today. If you are looking for more how to perform hanging leg raises and other exercises, be sure to subscribe to our channel here on youtube at http:\/\/youtube.com\/user\/jdcav24 and turn on notifications so you never miss a video as it comes out.\"><div class=\"lyte-wrapper\" title=\"Hanging Leg Raise | HOW-TO\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Pr1ieGZ5atk\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_Pr1ieGZ5atk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Hanging Leg Raise | HOW-TO<\/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\/Pr1ieGZ5atk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2F0.jpg\" alt=\"Hanging Leg Raise | HOW-TO\" 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\">Kol ask\u0131s\u0131 kullan\u0131yorsan ask\u0131lar\u0131 barfiks bar\u0131na sa\u011flam bi\u00e7imde tak.<\/p>\n<p class=\"num\">Kol ask\u0131s\u0131 olmadan: Barfiks bar\u0131n\u0131 ellerinle kavra ve v\u00fccudunu a\u015fa\u011f\u0131 sark\u0131t. Kol ask\u0131s\u0131yla: Kollar\u0131n\u0131 ask\u0131lara ge\u00e7ir, ellerini ask\u0131lar\u0131n ba\u011flant\u0131 noktas\u0131na do\u011fru uzat ve v\u00fccudunu a\u015fa\u011f\u0131 sark\u0131t.<\/p>\n<p class=\"num\">Kar\u0131n kaslar\u0131n\u0131 s\u0131k ve s\u0131rt\u0131n\u0131 d\u00fcz tut.<\/p>\n<p class=\"num\">Kal\u00e7an\u0131 ve dizlerini ayn\u0131 anda b\u00fckerek dizlerini kald\u0131r.<\/p>\n<p class=\"num\">Dizlerini m\u00fcmk\u00fcn oldu\u011funca yukar\u0131 kald\u0131r. Bunun i\u00e7in hareketin sonunda kal\u00e7an\u0131 daha fazla b\u00fck ve g\u00f6vdeni hafif\u00e7e mekik yapar gibi k\u0131v\u0131r.<\/p>\n<p class=\"num\">Dizlerini yava\u015f\u00e7a a\u015fa\u011f\u0131 indirirken ayn\u0131 anda kal\u00e7an\u0131 da do\u011frult.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>As\u0131l\u0131 diz kald\u0131rma s\u0131ras\u0131nda iki temel hata yap\u0131l\u0131r:<\/p>\n<ol>\n<li>As\u0131l\u0131 pozisyon nedeniyle g\u00fc\u00e7l\u00fc bir tutu\u015fa (kavrama g\u00fcc\u00fcne) ihtiyac\u0131n vard\u0131r. Tekrar say\u0131s\u0131 artt\u0131k\u00e7a egzersiz ellerini ve kollar\u0131n\u0131 daha fazla zorlar; bu da tekni\u011finin bozulmas\u0131na yol a\u00e7abilir. \u201cAb straps\u201d olarak da bilinen kol ask\u0131lar\u0131 bu durumda y\u00fck\u00fc hafifletir. Bu egzersizi d\u00fczenli antrenman program\u0131na eklemeyi planl\u0131yorsan bu ekipman\u0131 almay\u0131 d\u00fc\u015f\u00fcnebilirsin.<\/li>\n<li>Bir\u00e7ok egzersizde oldu\u011fu gibi savurarak \u00e7al\u0131\u015fmak hareketi bozabilir. Daha fazla tekrar yapam\u0131yorsan bacaklar\u0131n\u0131 savurarak yukar\u0131 kald\u0131rmak i\u015fe yaramaz. Her tekrar\u0131 d\u00fczg\u00fcn ve kontroll\u00fc bir \u015fekilde yap.<\/li>\n<\/ol>\n","protected":false},"featured_media":9137,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"As\u0131l\u0131 diz kald\u0131r\u0131\u015f, Barfikste diz \u00e7ekme","target-muscles":498,"equipment":[5028],"muscles":[5328],"supporting-muscles":[],"training-type":[],"training-plans":[5483],"alternative_exercises":[9712,9095,9102,9442,6958,7739,8042]},"yoast_head":"<title>As\u0131l\u0131 diz kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"As\u0131l\u0131 diz kald\u0131rma: barla ve destek kay\u0131\u015flar\u0131yla yap\u0131lan se\u00e7enekleri 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\/asili-diz-kaldiris\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"As\u0131l\u0131 diz kald\u0131rma\" \/>\n<meta property=\"og:description\" content=\"As\u0131l\u0131 diz kald\u0131rma: barla ve destek kay\u0131\u015flar\u0131yla yap\u0131lan se\u00e7enekleri ke\u015ffet. 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Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/asili-diz-kaldiris\/","og_locale":"tr_TR","og_type":"article","og_title":"As\u0131l\u0131 diz kald\u0131rma","og_description":"As\u0131l\u0131 diz kald\u0131rma: barla ve destek kay\u0131\u015flar\u0131yla yap\u0131lan se\u00e7enekleri ke\u015ffet. 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