{"id":9319,"date":"2026-09-30T13:07:00","date_gmt":"2026-09-30T11:07:00","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9319"},"modified":"2026-09-30T13:07:00","modified_gmt":"2026-09-30T11:07:00","slug":"ters-kelebek","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ters-kelebek\/","title":{"rendered":"Makinede ters a\u00e7\u0131\u015f"},"content":{"rendered":"<p>Makinede ters a\u00e7\u0131\u015f, ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8772\">makinede g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n\u0131n<\/a> tersidir. Bu da bir makine egzersizidir; ancak g\u00f6\u011f\u00fcs yerine omuzlar\u0131, trapez kas\u0131n\u0131 ve \u00fcst s\u0131rt\u0131 hedefler. Makineye d\u00f6n\u00fck oturur ve kollar\u0131n\u0131 v\u00fccudunun \u00f6n\u00fcnde birle\u015ftirmek yerine d\u0131\u015far\u0131 a\u00e7arak a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirirsin.<\/p>\n<p>As\u0131l odak arka deltoid, yani arka omuz kas\u0131d\u0131r. Trapez kas\u0131 ve \u00fcst s\u0131rttaki di\u011fer kaslar da \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Serbest a\u011f\u0131rl\u0131kla yap\u0131lan bir alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9332\">damb\u0131lla ters a\u00e7\u0131\u015f<\/a> yapabilir veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9334\">diren\u00e7 band\u0131<\/a> kullanabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ters a\u00e7\u0131\u015f makinelerinin \u00e7o\u011funda farkl\u0131 tutu\u015f se\u00e7enekleri bulunur. Genellikle n\u00f6tr tutu\u015f (\u00e7eki\u00e7 tutu\u015f) ile \u00fcstten tutu\u015f aras\u0131nda se\u00e7im yapabilirsin.<\/p>\n<p>Tutu\u015f se\u00e7imi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ki\u015fisel tercihine ba\u011fl\u0131d\u0131r. Bununla birlikte <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23302754\/\" target=\"_blank\" rel=\"noopener\">2013 tarihli bir ara\u015ft\u0131rma<\/a><span id='quelle-1-9319' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/ters-kelebek\/#quelle-bottom-1-9319' ><sup>[1]<\/sup><\/a><\/span>, n\u00f6tr tutu\u015fun genel olarak biraz daha g\u00fc\u00e7l\u00fc kas aktivasyonu sa\u011flad\u0131\u011f\u0131n\u0131 bulmu\u015ftur.<\/p>\n<p>Bu nedenle omuz antrenman\u0131ndan en fazla verimi almak i\u00e7in n\u00f6tr tutu\u015f \u00f6nerilir.<\/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%2F6yMdhi2DVao%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/6yMdhi2DVao\" \/><meta itemprop=\"duration\" content=\"PT6M12S\" \/><meta itemprop=\"uploadDate\" content=\"2019-01-18T23:00:00Z\" \/><meta itemprop=\"name\" content=\"How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)\" \/><meta itemprop=\"description\" content=\"The Rear Delt Fly is a GREAT exercise to make your shoulders look massive and provide that 3D look. One problem is that people often don&#039;t know how to use the rear delt fly machine, which can lead to shoulder issues or not properly working the rear delt. Danny shows you how to properly use the rear delt fly machine and also a crazy superset to grow your rear delts. Check out our Complete Guide To Growing Big Shoulders: https:\/\/www.mindpumpmedia.com\/p\/Complete-Guide-To-Growing-Big-Shoulders Subscribe to Mind Pump TV - https:\/\/goo.gl\/h44uXg A big error that many people do is when doing a rear delt fly is letting their scapula retract. This activates the rhomboid, an unseeable muscle. To fix that and instead hit the rear delt, stabilize the shoulder and think that the range of motion does not include the scapula moving backward. Another tip is to make sure that the collar bone is relatively close to the same height as the handles. Try to make sure that the arm is parallel with the ground and straight forward. Grip wise there are many ways to hold the rear delt fly, so try them all and find one that is comfortable with. A great add-on to the Rear Delt Fly Machine is a superset with a banded pull-apart. After fatiguing on the machine, take the band, pull it apart in the same way the rear delt fly machine works, arms back, scapula fixed, and hitting the rear delt even more. Try 2-4 times per week if you are trying to hit the rear delts often and add this at the end of your workout for 10-20 reps. If you liked this video check out these: The ONLY Upper Body Warm Up You Need: https:\/\/www.youtube.com\/watch?v=_Cq2qaDWEM0&amp;t=97s THIS Is Hurting Your Overhead Shoulder Press (FIX HERE!): https:\/\/youtu.be\/sAFt_NBFcUo Shoulder Workout Finisher You Need To Try: https:\/\/www.youtube.com\/watch?v=k0ZKc1B1bpY Check out Danny&#039;s Instagram Here: https:\/\/instagram.com\/danny.mantranga Big Thanks to Saiyan Strength for opening up their gym for us!! Check them out here: https:\/\/www.saiyanstrength.com\/ Instagram: https:\/\/www.instagram.com\/saiyanstrengthgym CONNECT WITH US: INSTAGRAM: http:\/\/bit.ly\/mindpumpmedia TWITTER: http:\/\/bit.ly\/2vN1qpE FACEBOOK: http:\/\/bit.ly\/2vq95cd SHOP MIND PUMP: http:\/\/bit.ly\/2uvQY6b PRIVATE FACEBOOK GROUP: http:\/\/bit.ly\/2vuntia PODCAST: iTUNES - http:\/\/apple.co\/2vMEPcA STITCHER - http:\/\/bit.ly\/2hQSIAS\"><div class=\"lyte-wrapper\" title=\"How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_6yMdhi2DVao\"><div id=\"lyte_6yMdhi2DVao\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6yMdhi2DVao%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)<\/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\/6yMdhi2DVao\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6yMdhi2DVao%2F0.jpg\" alt=\"How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)\" 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\">Makineye d\u00f6n\u00fck olarak otura\u011fa otur. \u00dcst g\u00f6vden \u00f6n pede de\u011fene kadar \u00f6ne kay.<\/p>\n<p class=\"num\">Tutamaklar\u0131 yukar\u0131da a\u00e7\u0131klanan, tercih etti\u011fin tutu\u015fla kavra.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 hafif\u00e7e geriye \u00e7ek. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde yana a\u00e7. Devam edebilmek i\u00e7in omuzlar\u0131n\u0131 daha belirgin hareket ettirmen gerekti\u011finde hareketi durdur.<\/p>\n<p class=\"num\">Bu pozisyonda k\u0131sa bir s\u00fcre durakla, ard\u0131ndan kollar\u0131n\u0131 ayn\u0131 \u015fekilde kontroll\u00fc olarak ba\u015flang\u0131\u00e7 pozisyonuna getir. Sonraki tekrardan \u00f6nce a\u011f\u0131rl\u0131\u011f\u0131 tamamen yerine b\u0131rakma.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Yayg\u0131n bir hata, omuzlar\u0131n\u0131 a\u011f\u0131rl\u0131kla birlikte hareket ettirmektir. Egzersiz boyunca omuzlar\u0131ndaki gerilimi koru. Kollar\u0131n\u0131 a\u00e7arken omuzlar\u0131n hareket etmeye ba\u015flad\u0131\u011f\u0131 anda dur ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<p>\u0130deal olarak a\u011f\u0131rl\u0131\u011f\u0131 hareketin tamam\u0131nda dengeli ve ak\u0131c\u0131 bi\u00e7imde hareket ettirmelisin. A\u011f\u0131rl\u0131\u011f\u0131 savurmak veya ani \u00e7eki\u015flerle hareket ettirmek, kas uyar\u0131s\u0131n\u0131 azalt\u0131r.<\/p>\n","protected":false},"featured_media":9324,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":24949,"equipment":5010,"muscles":[5300,5288,5289],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9332,9334]},"yoast_head":"<title>Makinede ters a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Makinede ters a\u00e7\u0131\u015f: n\u00f6tr ve \u00fcstten tutu\u015f aras\u0131ndaki farklar\u0131 ke\u015ffet. 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