{"id":9231,"date":"2026-10-12T21:08:12","date_gmt":"2026-10-12T19:08:12","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9231"},"modified":"2026-10-12T21:08:12","modified_gmt":"2026-10-12T19:08:12","slug":"makinede-lat-pulldown","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-lat-pulldown\/","title":{"rendered":"Makinede lat pulldown"},"content":{"rendered":"<p>Makinede lat pulldown, standart <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">kabloda lat pulldown<\/a> hareketinin sabit bir hareket yolu izleyen, g\u00fcd\u00fcml\u00fc versiyonudur. Hareket neredeyse ayn\u0131d\u0131r: Makineye oturur ve ba\u015f\u0131n\u0131n \u00fczerindeki iki tutama\u011f\u0131 omuzlar\u0131na do\u011fru a\u015fa\u011f\u0131 \u00e7ekersin. Makine hareketi y\u00f6nlendirdi\u011fi i\u00e7in kabloda lat pulldown hareketine g\u00f6re daha az dengeleyici kas gerekir.<\/p>\n<p>Makinede lat pulldown hareketini tersine yap\u0131lan bir <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9019\">barfiks<\/a> gibi d\u00fc\u015f\u00fcnebilirsin. Kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 hareket ettirmek yerine makinenin a\u011f\u0131rl\u0131\u011f\u0131n\u0131 hareket ettirirsin. Hareket genel olarak benzer oldu\u011fundan, hen\u00fcz d\u00fczg\u00fcn barfiks \u00e7ekecek kadar g\u00fc\u00e7l\u00fc olmayan yeni ba\u015flayanlar\u0131n kuvvet kazanmas\u0131 i\u00e7in \u00e7ok iyi bir yoldur.<\/p>\n<p>Di\u011fer \u00e7e\u015fitler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9257\">enseden lat pulldown<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9259\">dar tutu\u015fla lat pulldown<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9240\">d\u00fcz kolla lat pulldown<\/a> bulunur. Ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi t\u00fcm bu \u00e7e\u015fitler kanat kaslar\u0131na odaklan\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Farkl\u0131 makine tasar\u0131mlar\u0131 vard\u0131r; ancak farklar genellikle k\u00fc\u00e7\u00fckt\u00fcr ve \u00e7o\u011funlukla tutamaklar ve oturak ayarlar\u0131yla ilgilidir. Bu nedenle hareketi do\u011fru yapmak a\u00e7\u0131s\u0131ndan makinede dikkat etmen gereken belirgin tasar\u0131m \u00f6zellikleri yoktur.<\/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%2FkwJeh3QyhVE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/kwJeh3QyhVE\" \/><meta itemprop=\"duration\" content=\"PT1M8S\" \/><meta itemprop=\"uploadDate\" content=\"2014-09-16T23:19:36Z\" \/><meta itemprop=\"name\" content=\"How-To Use the &quot;Lat Pulldown&quot; Machine\" \/><meta itemprop=\"description\" content=\"Learn how to use the Lat Pulldown machine with Gold&#039;s Gym Tri-Cities Fitness Instructor Terin Pratt! Find more Instructional Videos: http:\/\/www.youtube.com\/playlist?list=PLa9_VjaonqQ1mhUvZ4aj4B60l1AM_Mczg ---------- Subscribe to see more video... Find us on Facebook at https:\/\/www.facebook.com\/GoldsGymTriCities\"><div class=\"lyte-wrapper\" title=\"How-To Use the &amp;quot;Lat Pulldown&amp;quot; Machine\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_kwJeh3QyhVE\"><div id=\"lyte_kwJeh3QyhVE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkwJeh3QyhVE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How-To Use the &quot;Lat Pulldown&quot; Machine<\/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\/kwJeh3QyhVE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkwJeh3QyhVE%2F0.jpg\" alt=\"How-To Use the &amp;quot;Lat Pulldown&amp;quot; Machine\" 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\">Oturak y\u00fcksekli\u011fini rahat\u00e7a oturabilece\u011fin ve uyluklar\u0131n\u0131n pedlerin alt\u0131na kolayca girebilece\u011fi \u015fekilde ayarla.<\/p>\n<p class=\"num\">Otura\u011f\u0131n \u00f6n\u00fcnde dur, tutamaklar\u0131 kavra ve otur. Bunu yaparken a\u011f\u0131rl\u0131\u011f\u0131 zaten biraz kendine do\u011fru \u00e7ekmi\u015f olursun. Uyluklar\u0131n\u0131 pedlerin alt\u0131na sabitle.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 hafif\u00e7e geriye \u00e7ek ve belinde hafif bir kavis olu\u015ftur. Bu, ba\u015flang\u0131\u00e7 pozisyonundur.<\/p>\n<p class=\"num\">A\u011f\u0131rl\u0131\u011f\u0131 omuzlar\u0131na do\u011fru a\u015fa\u011f\u0131 \u00e7ek. Tutamaklar yakla\u015f\u0131k omuz hizas\u0131na geldi\u011finde hareket tamamlan\u0131r.<\/p>\n<p class=\"num\">A\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde yeniden ba\u015flang\u0131\u00e7 pozisyonuna g\u00f6t\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Makineyi rahat\u00e7a yerle\u015febilece\u011fin ve uyluklar\u0131n\u0131 ilgili pedlerin alt\u0131nda g\u00fcvenle sabitleyebilece\u011fin \u015fekilde ayarla. Egzersiz s\u0131ras\u0131nda kal\u00e7an oturaktan kalkmamal\u0131d\u0131r.<\/p>\n<p>Bir ba\u015fka yayg\u0131n hata, omuzlar\u0131n\u0131n yanl\u0131\u015f konumda olmas\u0131d\u0131r. A\u011f\u0131rl\u0131\u011f\u0131n omuzlar\u0131n\u0131 \u00f6ne \u00e7ekmesine izin vermek yerine, hafif\u00e7e geriye \u00e7ekti\u011fin omuzlar\u0131ndaki gerilimi korudu\u011fundan emin ol.<\/p>\n","protected":false},"featured_media":9235,"parent":0,"template":"","meta":[],"muskelgruppe":[1642,1654],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Makinede s\u0131rt \u00e7eki\u015fi","target-muscles":24775,"equipment":5010,"muscles":[5297,5293,5299],"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9229,9019,9259,9046,9049,9060,9257,6916]},"yoast_head":"<title>Makinede lat pulldown - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Makinede lat pulldown: makine ayarlar\u0131n\u0131 ve k\u0131lavuzlu hareketi ke\u015ffet. 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