{"id":9280,"date":"2026-09-25T07:52:29","date_gmt":"2026-09-25T05:52:29","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9280"},"modified":"2026-09-25T07:52:29","modified_gmt":"2026-09-25T05:52:29","slug":"pilates-topunda-sinav","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/pilates-topunda-sinav\/","title":{"rendered":"Pilates topuyla \u015f\u0131nav"},"content":{"rendered":"<p>Pilates topuyla \u015f\u0131nav, klasik \u015f\u0131nav\u0131n farkl\u0131 bir versiyonudur. Bu egzersizde ellerini yere veya d\u00fcz bir y\u00fczeye koymak yerine topun \u00fczerine yerle\u015ftirirsin. Bu, dengesizli\u011fi art\u0131r\u0131r ve trisepsi daha fazla \u00e7al\u0131\u015ft\u0131rarak <span id='quelle-1-9280' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/pilates-topunda-sinav\/#quelle-bottom-1-9280' ><sup>[1]<\/sup><\/a><\/span> kollara daha \u00e7ok odaklan\u0131lmas\u0131n\u0131 sa\u011flar.<\/p>\n<p>Temel hareket de\u011fi\u015fmez: Kollar\u0131n ve v\u00fccudun d\u00fcz haldeyken kollar\u0131nla toptan, ayak parmak u\u00e7lar\u0131nla yerden destek al\u0131rs\u0131n. Kollar\u0131n\u0131 b\u00fck\u00fcp a\u00e7arak esas olarak g\u00f6vdeni hareket ettirirsin.<\/p>\n<p>Bu egzersiz daha \u00e7ok triseps antrenman\u0131na odaklansa da g\u00f6\u011f\u00fcs de harekete kat\u0131l\u0131r. Bu nedenle pilates topuyla \u015f\u0131nav, bile\u015fik bir egzersizdir.<\/p>\n<p>Di\u011fer \u015f\u0131nav \u00e7e\u015fitleri aras\u0131nda <strong><em>ayaklar y\u00fcksekte \u015f\u0131nav<\/em><\/strong> ve <em><strong>klasik \u015f\u0131nav<\/strong><\/em> bulunur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Pilates topuyla \u015f\u0131navda v\u00fccudundaki kaslar\u0131 iyice s\u0131kman gerekir. Topun kaymas\u0131n\u0131 \u00f6nlemek i\u00e7in g\u00f6vde kaslar\u0131n\u0131 s\u0131kmal\u0131 ve g\u00f6\u011f\u00fcs kaslar\u0131nla topa bas\u0131n\u00e7 uygulamal\u0131s\u0131n. Topu bu \u015fekilde s\u0131k\u0131\u015ft\u0131rman, hareketin tamam\u0131 boyunca g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n da \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar.<\/p>\n<p>Alternatif olarak hareketi bir sa\u011fl\u0131k topuyla yapabilirsin. Sa\u011fl\u0131k topu daha az hareketli oldu\u011fundan g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n daha az dengeleme yapmas\u0131 gerekir.<\/p>\n<p>Ellerinin daha y\u00fcksekte olmas\u0131n\u0131n a\u011f\u0131rl\u0131k merkezini bacaklar\u0131na do\u011fru kayd\u0131rd\u0131\u011f\u0131n\u0131 unutmamal\u0131s\u0131n. Bu, daha az a\u011f\u0131rl\u0131k hareket ettirdi\u011fin anlam\u0131na gelir <span id='quelle-2-9280' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/pilates-topunda-sinav\/#quelle-bottom-2-9280' ><sup>[2]<\/sup><\/a><\/span>. Antrenman seviyene ba\u011fl\u0131 olarak klasik \u015f\u0131nava veya ayaklar y\u00fcksekte \u015f\u0131nava g\u00f6re kas aktivasyonu biraz daha d\u00fc\u015f\u00fck olabilir.<\/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%2FyNkEaV5pGjA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/yNkEaV5pGjA\" \/><meta itemprop=\"duration\" content=\"PT2M20S\" \/><meta itemprop=\"uploadDate\" content=\"2012-07-26T13:23:15Z\" \/><meta itemprop=\"name\" content=\"How to Do an Exercise Ball Push-Up | Chest Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLD06AF6E106D2F622 - - Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Chest Workout for Men videos: http:\/\/www.howcast.com\/videos\/501895-How-to-Do-an-Exercise-Ball-PushUp-Chest-Workout Hi guys, it&#039;s Max Tapper again for Howcast. Today I&#039;m going to show you how to do an exercise ball push-up. Now the only thing that differs with an exercise ball push-up is obviously you&#039;re going to be doing a push-up on an exercise ball, which will have you require a lot more core stability. It&#039;s a lot more difficult, but the results are also going to be there. Now this is what it&#039;s going to look like. Legs out to the side, you&#039;re going to try to get your hands in a position that you can hold on to the ball. It&#039;s going to be huge chest muscle requirement, and shoulders. What we do is down, up, down, up, down, up. Right, now you can see my body shaking, and it&#039;s really because this ball is very unstable, all right? Now the reason we do this is just to challenge our body in a different way. The terms of the ball matters because this might be a 55 centimeter ball, what that means is, in terms of height, if I was to get a smaller ball, I&#039;ll be doing more of a balance level push-up. The higher ball takes me to an incline push-up, correct? So depending on your size and your height, the ball will have to vary. Again press, up, press, up. That is an exercise ball push-up. One thing you also want to attention to is your hand placement. Now you need to have your hands placed on the ball in a position that you could actually hold yourself up. If you were to put your hand out to the side, obviously there&#039;s nothing preventing your hands from slipping besides friction. If you squeeze it enough, you can do it. But a more comfortable position would probably be a little bit higher, where you see it gives you a little shelf. Press again, and up, press again, and up. Hand placement very important, nice and controlled as always, up and down, slow and controlled movement, body planked out, no sagging, no pointing up. That is exercise ball push-up. Enjoy.\"><div class=\"lyte-wrapper\" title=\"How to Do an Exercise Ball Push-Up | Chest Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_yNkEaV5pGjA\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_yNkEaV5pGjA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FyNkEaV5pGjA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do an Exercise Ball Push-Up | Chest Workout<\/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\/yNkEaV5pGjA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FyNkEaV5pGjA%2F0.jpg\" alt=\"How to Do an Exercise Ball Push-Up | Chest Workout\" 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\">Yere diz \u00e7\u00f6k, \u00f6ne e\u011fil ve ellerini pilates topunun \u00fczerine omuz geni\u015fli\u011finde yerle\u015ftir.<\/p>\n<p class=\"num\">Dizlerini kald\u0131r, v\u00fccudun d\u00fcz bir hat olu\u015fturacak kadar bacaklar\u0131n\u0131 geriye g\u00f6t\u00fcr ve ayak parmaklar\u0131n\u0131n \u00fczerinde dur. Kollar\u0131nla toptan destek almaya devam et ve topun sabit kald\u0131\u011f\u0131ndan emin ol. Bunun i\u00e7in ellerini hafif\u00e7e yanlara yerle\u015ftirip topu iki yandan merkeze do\u011fru s\u0131k\u0131\u015ft\u0131r.<\/p>\n<p class=\"num\">\u0130ki kolunu da uzat.<\/p>\n<p class=\"num\">Ba\u015f\u0131n, g\u00f6vden ve bacaklar\u0131n neredeyse d\u00fcz bir hat olu\u015fturacak \u015fekilde g\u00f6vde kaslar\u0131n\u0131 s\u0131k. Normal \u015f\u0131navdan farkl\u0131 olarak bu egzersizde daha iyi denge i\u00e7in kal\u00e7an\u0131 biraz yukar\u0131 \u00e7\u0131karabilirsin; ancak fazla kald\u0131rma.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 b\u00fckerek g\u00f6vdeni yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde a\u015fa\u011f\u0131 indir. G\u00f6\u011fs\u00fcn topun hemen \u00fczerine geldi\u011finde hareketi durdur.<\/p>\n<p class=\"num\">Bu konumda k\u0131sa bir s\u00fcre kal, ard\u0131ndan kollar\u0131n\u0131 yeniden neredeyse tamamen uzat. Hareketin tamam\u0131 boyunca v\u00fccudundaki gerilimi daha \u00f6nce anlat\u0131ld\u0131\u011f\u0131 \u015fekilde koru.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Pilates topuyla \u015f\u0131navda artan dengesizlik, sakatlanma riskini de art\u0131r\u0131r. Dikkatsizlik nedeniyle top kayarsa ellerinin veya y\u00fcz\u00fcn\u00fcn \u00fczerine sert\u00e7e d\u00fc\u015febilirsin. Bu nedenle bu egzersizi yaln\u0131zca gerekli dengeyi sa\u011flayacak kadar g\u00fc\u00e7l\u00fcysen yap. Yeni ba\u015flayanlar \u00f6nce klasik \u015f\u0131nav\u0131 tercih etmelidir.<\/p>\n<p>Bu egzersizdeki di\u011fer olas\u0131 hatalar, normal \u015f\u0131navdakilere benzer. Yanl\u0131\u015f v\u00fccut pozisyonu egzersizin etkisini azaltabilir. Ba\u015f\u0131n, kal\u00e7an ve bacaklar\u0131n aras\u0131nda m\u00fcmk\u00fcn oldu\u011funca d\u00fcz bir hat korumaya dikkat et. Ancak klasik \u015f\u0131navdan farkl\u0131 olarak daha iyi v\u00fccut dengesi i\u00e7in kal\u00e7an\u0131 hafif\u00e7e kald\u0131rabilirsin.<\/p>\n<p>Tam hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 kulland\u0131\u011f\u0131ndan emin ol: G\u00f6\u011fs\u00fcn topun hemen \u00fczerine gelene kadar in ve kollar\u0131n\u0131 neredeyse tamamen uzat. Ellerin daha y\u00fcksekte oldu\u011fu i\u00e7in ta\u015f\u0131nan a\u011f\u0131rl\u0131k zaten daha d\u00fc\u015f\u00fckt\u00fcr; uygulama da k\u00f6t\u00fc olursa antrenman uyaran\u0131 \u00e7ok daha az olur.<\/p>\n","protected":false},"featured_media":9287,"parent":0,"template":"","meta":[],"muskelgruppe":[1633,1634],"acf":{"isolation-type":"isolation","difficulty":"hard","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Denge topunda \u015f\u0131nav, egzersiz topunda \u015f\u0131nav","target-muscles":30962,"equipment":5022,"muscles":[5305,5301,5280,5282],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9185,8536,9265,8769]},"yoast_head":"<title>Pilates topuyla \u015f\u0131nav - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Pilates topuyla \u015f\u0131nav: ellerini topun iki yan\u0131na koymay\u0131 ve topu s\u0131k\u0131\u015ft\u0131rarak sabit tutmay\u0131 ke\u015ffet. 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