{"id":9292,"date":"2026-09-26T05:04:19","date_gmt":"2026-09-26T03:04:19","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9292"},"modified":"2026-09-26T05:04:19","modified_gmt":"2026-09-26T03:04:19","slug":"asagi-egimli-sehpada-dambil-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-dambil-acis\/","title":{"rendered":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f"},"content":{"rendered":"<p>Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f, sevilen <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8894\">g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f egzersizinin<\/a> ters e\u011fimli bir sehpada yap\u0131lan versiyonudur. Hareket ayn\u0131d\u0131r: S\u0131rt\u00fcst\u00fc uzan\u0131r, damb\u0131llar\u0131 tuttu\u011fun kollar\u0131n\u0131 yanlara a\u00e7ar ve sonra v\u00fccudunun \u00fczerine kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 etkili bir \u015fekilde hedefler ve kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 \u00e7ok iyi hissetmeni sa\u011flar. Sehpan\u0131n ters e\u011fimi, oda\u011f\u0131 g\u00f6\u011fs\u00fcn orta b\u00f6l\u00fcm\u00fcnden alt b\u00f6l\u00fcm\u00fcne kayd\u0131r\u0131r. B\u00f6ylece hareket, alt g\u00f6\u011f\u00fcs i\u00e7in bir izolasyon egzersizine d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n<p>Bu egzersizin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8898\">yerde<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8920\">e\u011fimli sehpada<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8786\">kablo istasyonunda<\/a> yap\u0131lan \u00e7e\u015fitlerini de deneyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Hareketi do\u011fru yapmak \u00e7ok zor de\u011fildir; ancak ba\u015flang\u0131\u00e7ta dikkat gerektirir. Sonradan d\u00fczeltilmesi zor bir dengesizlik olu\u015fturmamak i\u00e7in iki kolunu e\u015fit bi\u00e7imde hareket ettirmen \u00e7ok \u00f6nemlidir.<\/p>\n<p>Hareket boyunca dirseklerinin a\u00e7\u0131s\u0131n\u0131n sabit kald\u0131\u011f\u0131ndan emin ol.<\/p>\n<p>Sehpan\u0131n ters e\u011fim a\u00e7\u0131s\u0131 i\u00e7in kesin bir kural yoktur. Sehpa izin veriyorsa farkl\u0131 a\u00e7\u0131lar\u0131 deneyerek sana en uygun olan\u0131 bul. \u0130lerledik\u00e7e kaslar\u0131na yeni uyaranlar vermek i\u00e7in a\u00e7\u0131y\u0131 ara s\u0131ra de\u011fi\u015ftir.<\/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%2FIMALXhhHRKM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/IMALXhhHRKM\" \/><meta itemprop=\"duration\" content=\"PT1M22S\" \/><meta itemprop=\"uploadDate\" content=\"2009-07-01T22:20:01Z\" \/><meta itemprop=\"name\" content=\"How to Do a Decline Dumbbell Fly\" \/><meta itemprop=\"description\" content=\"Exercising anterior deltoids with declined dumbbell flies. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.\"><div class=\"lyte-wrapper\" title=\"How to Do a Decline Dumbbell Fly\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_IMALXhhHRKM\"><div id=\"lyte_IMALXhhHRKM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIMALXhhHRKM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Decline Dumbbell Fly<\/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\/IMALXhhHRKM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIMALXhhHRKM%2F0.jpg\" alt=\"How to Do a Decline Dumbbell Fly\" 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\">\u0130ki eline birer damb\u0131l al ve ters e\u011fimli sehpaya otur. Bacaklar\u0131n\u0131 pedlerin alt\u0131na sabitle. Damb\u0131llar\u0131 karn\u0131na yak\u0131n tut.<\/p>\n<p class=\"num\">Geriye uzan\u0131rken damb\u0131llar\u0131 savurmadan g\u00f6\u011fs\u00fcne getir. Sehpan\u0131n s\u0131rt pedine d\u00fcz bir \u015fekilde yat.<\/p>\n<p class=\"num\">Ba\u015f\u0131n, omuzlar\u0131n\/k\u00fcrek kemiklerin ve kal\u00e7an sehpaya temas edecek \u015fekilde g\u00fcvenle uzan\u0131rken damb\u0131llar\u0131 g\u00f6vdenin \u00f6n\u00fcnde dikey olarak yukar\u0131 kald\u0131r.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini geriye \u00e7ek.<\/p>\n<p class=\"num\">Dirseklerini yakla\u015f\u0131k 10 derece b\u00fck. Kollar\u0131n\u0131 yana a\u00e7arak damb\u0131llar\u0131 yava\u015f\u00e7a indir; son pozisyonda g\u00f6\u011fs\u00fcnde gerilme olsun. Damb\u0131llar\u0131 fazla a\u015fa\u011f\u0131 indirme; a\u015fa\u011f\u0131daki a\u00e7\u0131klamaya bak.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 omuz ekleminden yukar\u0131 do\u011fru hareket ettirerek damb\u0131llar\u0131 kald\u0131r. Hareket boyunca dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc, k\u00fcrek kemiklerini s\u0131k\u0131 ve geriye \u00e7ekili tut.<\/p>\n<p class=\"num\">Setini bitirdikten sonra damb\u0131llar\u0131 g\u00f6\u011fs\u00fcne do\u011fru indir ve gerekiyorsa hafif\u00e7e h\u0131z alarak do\u011frul. Egzersizin sonunda kollar\u0131n yana a\u00e7\u0131kken damb\u0131llar\u0131 do\u011frudan yere b\u0131rakma.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Klasik g\u00f6\u011f\u00fcs a\u00e7\u0131\u015fta oldu\u011fu gibi a\u011f\u0131rl\u0131klar\u0131 fazla a\u015fa\u011f\u0131 indirmemen \u00e7ok \u00f6nemlidir. G\u00f6\u011fs\u00fcnde daha fazla gerilme yaratmak cazip gelse de bu, hareketin bi\u00e7imini bozar ve omuzlar\u0131na gereksiz y\u00fck bindirir. A\u011f\u0131rl\u0131klar\u0131 yaln\u0131zca dirseklerini d\u00fczle\u015ftirmeden, g\u00f6\u011fs\u00fcn\u00fc kald\u0131rmadan veya omuzlar\u0131n\u0131 d\u00f6nd\u00fcrmeden ula\u015fabildi\u011fin noktaya kadar indir.<\/p>\n<p>Ayr\u0131ca dirseklerini b\u00fck\u00fcl\u00fc tut. Egzersizin \u0130ngilizce ad\u0131 olan \u201cfly\u201d u\u00e7may\u0131 \u00e7a\u011fr\u0131\u015ft\u0131rsa da kollar\u0131n kanat \u00e7\u0131rpar gibi hareket etmemelidir. Hareket boyunca dirseklerinde hafif bir b\u00fck\u00fclme kals\u0131n; k\u00fcrek kemiklerini birbirine yak\u0131n tut ve hareketin sonunda \u00f6ne itme.<\/p>\n","protected":false},"featured_media":9297,"parent":0,"template":"","meta":[],"muskelgruppe":[1649,1633],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"A\u015fa\u011f\u0131 e\u011fimli sehpada damb\u0131l a\u00e7\u0131\u015f","target-muscles":652,"equipment":[5032,5036],"muscles":[5305,5301],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[8894,8786,8772,9982]},"yoast_head":"<title>Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: bacaklar\u0131n\u0131 pedlere sabitlemeyi ve dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tutmay\u0131 ke\u015ffet. 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\/asagi-egimli-sehpada-dambil-acis\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\" \/>\n<meta property=\"og:description\" content=\"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: bacaklar\u0131n\u0131 pedlere sabitlemeyi ve dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tutmay\u0131 ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-dambil-acis\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/fliegende-negativ.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: bacaklar\u0131n\u0131 pedlere sabitlemeyi ve dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tutmay\u0131 ke\u015ffet. 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\/asagi-egimli-sehpada-dambil-acis\/","og_locale":"tr_TR","og_type":"article","og_title":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f","og_description":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: bacaklar\u0131n\u0131 pedlere sabitlemeyi ve dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tutmay\u0131 ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-dambil-acis\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/fliegende-negativ.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-dambil-acis\/","url":"https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-dambil-acis\/","name":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-26T03:04:19+00:00","dateModified":"2026-09-26T03:04:19+00:00","description":"Ters e\u011fimli sehpada g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f: bacaklar\u0131n\u0131 pedlere sabitlemeyi ve dirseklerini ayn\u0131 a\u00e7\u0131da b\u00fck\u00fcl\u00fc tutmay\u0131 ke\u015ffet. Do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/asagi-egimli-sehpada-dambil-acis\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9292"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":5,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9292\/revisions"}],"predecessor-version":[{"id":26010,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9292\/revisions\/26010"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9982"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8772"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8786"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8894"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5301"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5305"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5036"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5032"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/9297"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=9292"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=9292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}