{"id":9205,"date":"2026-09-26T01:27:29","date_gmt":"2026-09-25T23:27:29","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9205"},"modified":"2026-09-26T01:27:29","modified_gmt":"2026-09-25T23:27:29","slug":"halterle-omuz-silkme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-omuz-silkme\/","title":{"rendered":"Halterle omuz silkme"},"content":{"rendered":"

Halterle omuz silkme, trapez kaslar\u0131n\u0131 izole etmek i\u00e7in sevilen bir egzersizdir. Hareket olduk\u00e7a basittir: Kollar\u0131n d\u00fczken halteri v\u00fccudunun \u00f6n\u00fcnde tutar ve trapez kaslar\u0131n\u0131 kullanarak omuzlar\u0131n\u0131 y\u00fckseltip a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n

Bu egzersizin bir\u00e7ok \u00e7e\u015fidi vard\u0131r. Spor salonlar\u0131nda yayg\u0131n olan damb\u0131lla omuz silkme<\/a>, daha do\u011fal bir hareket sunar. E\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkmeyi<\/a> de deneyebilir veya egzersizi kabloda<\/a> ya da diren\u00e7 band\u0131yla<\/a> yapabilirsin.<\/p>\n

Hem trapez kaslar\u0131n\u0131 hem omuzlar\u0131 \u00e7al\u0131\u015ft\u0131ran alternatif bir bile\u015fik egzersiz de dik \u00e7eki\u015ftir<\/a>.<\/p>\n

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

Halterle omuz silkme g\u00f6rece kolayd\u0131r; ancak nas\u0131l yap\u0131lmas\u0131 gerekti\u011fine ili\u015fkin farkl\u0131 \u00f6neriler vard\u0131r. Baz\u0131 antren\u00f6rler omuzlar\u0131n\u0131 kald\u0131r\u0131rken k\u00fcrek kemiklerini birbirine yakla\u015ft\u0131rman\u0131, baz\u0131lar\u0131 yaln\u0131zca omuzlar\u0131n\u0131 yukar\u0131 kald\u0131rman\u0131, baz\u0131lar\u0131ysa yukar\u0131 \u00e7ekerken omuzlar\u0131n\u0131 kulaklar\u0131na do\u011fru g\u00f6t\u00fcrmeni \u00f6nerir.<\/p>\n

Herkes i\u00e7in ge\u00e7erli tek bir \u00e7\u00f6z\u00fcm yoktur. Ancak omuzlar\u0131n\u0131 kulaklar\u0131na do\u011fru kald\u0131rmak, k\u00fcrek kemiklerini a\u015f\u0131r\u0131ya ka\u00e7madan hafif\u00e7e birbirine yakla\u015ft\u0131r\u0131r. Bu nedenle a\u015fa\u011f\u0131da bu \u00e7e\u015fidi a\u00e7\u0131kl\u0131yoruz.<\/p>\n

Trapez kaslar\u0131n\u0131n farkl\u0131 b\u00f6l\u00fcmlerine odaklanmak i\u00e7in tutu\u015f geni\u015fli\u011fini de de\u011fi\u015ftirebilirsin. Genellikle omuz geni\u015fli\u011finde bir tutu\u015f \u00f6nerilir; ancak v\u00fccuduna en uygun olan\u0131 bulmak i\u00e7in denemeler yapabilirsin.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
HOW TO BUILD BIG TRAPS WITH BARBELL SHRUGS || 3 GOLDEN RULES<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>