{"id":9332,"date":"2026-09-30T13:07:10","date_gmt":"2026-09-30T11:07:10","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9332"},"modified":"2026-10-17T21:49:56","modified_gmt":"2026-10-17T19:49:56","slug":"dambilla-ters-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-ters-acis\/","title":{"rendered":"Damb\u0131lla ters a\u00e7\u0131\u015f"},"content":{"rendered":"<p>Damb\u0131lla ters a\u00e7\u0131\u015f, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8894\">g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f\u0131n\u0131n<\/a> tersidir. S\u0131rt\u00fcst\u00fc yerine y\u00fcz\u00fcst\u00fc yatar ve kollar\u0131n\u0131 geriye do\u011fru a\u00e7ars\u0131n. Bu hareket arka omuz kaslar\u0131n\u0131 ve trapez kas\u0131n\u0131 hedefler.<\/p>\n<p>Damb\u0131lla ters a\u00e7\u0131\u015f, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9319\">makinede ters a\u00e7\u0131\u015f egzersizinin<\/a> serbest a\u011f\u0131rl\u0131kla yap\u0131lan versiyonudur. Hareket bi\u00e7imleri olduk\u00e7a benzerdir.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9334\">Egzersizi diren\u00e7 band\u0131yla<\/a> da yapabilirsin; bu, onu evde antrenmana daha da uygun hale getirir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ters a\u00e7\u0131\u015f\u0131 farkl\u0131 \u015fekillerde yapabilirsin:<\/p>\n<ul>\n<li>Ayakta \u00f6ne e\u011filerek<\/li>\n<li>Oturarak \u00f6ne e\u011filerek<\/li>\n<li>D\u00fcz sehpada yatarak<\/li>\n<li>E\u011fimli sehpada yatarak<\/li>\n<\/ul>\n<p>Do\u011fru uyguland\u0131\u011f\u0131nda bu \u00e7e\u015fitlerin hareket d\u00fczeni de\u011fi\u015fmez. \u0130deal olarak g\u00f6vdenle omuzlar\u0131n veya kollar\u0131n aras\u0131ndaki a\u00e7\u0131 ayn\u0131 kalmal\u0131d\u0131r. Sana en rahat gelen \u00e7e\u015fidi se\u00e7.<\/p>\n<p>A\u015fa\u011f\u0131da hata yapma olas\u0131l\u0131\u011f\u0131 en d\u00fc\u015f\u00fck olan \u00e7e\u015fidi, e\u011fimli sehpada yatarak yap\u0131lan ters a\u00e7\u0131\u015f\u0131 g\u00f6steriyoruz.<\/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%2F5NpkdAJMPTc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/5NpkdAJMPTc\" \/><meta itemprop=\"duration\" content=\"PT4M3S\" \/><meta itemprop=\"uploadDate\" content=\"2015-04-08T19:09:00Z\" \/><meta itemprop=\"name\" content=\"Reverse Flys - Muskel richtig treffen!\" \/><meta itemprop=\"description\" content=\"\u25b6\u25b6\u25b6Meine Online-Beratung: http:\/\/www.goeerki.de\/ \u25b6\u25b6\u25b6Meine Gym-Wear: http:\/\/www.teamawesomewear.com\/ \u25b6\u25b6\u25b6Mein Protein: http:\/\/goo.gl\/GlebXN Bei den Reverse Flys gibt es zwei unterschiedliche M\u00f6glichkeiten gezielt eine bestimmte Muskulatur zu treffen. M\u00f6chtest du die hintere Schulter oder vor allem den oberen R\u00fccken treffen? Ich zeige dir die Unterschiede! Jetzt abonnieren: http:\/\/goo.gl\/8Ficuk goeerki auf Facebook: http:\/\/goo.gl\/ZSdgVG goeerki auf Instagram: http:\/\/goo.gl\/VTCWqC Besucht mich auch auf Twitter: http:\/\/goo.gl\/SZDXM9 Google+: http:\/\/goo.gl\/yGHrpa Spreadshirt: http:\/\/goo.gl\/nrNBS3 Blog: http:\/\/goo.gl\/l8WjQT Mein Supplement-Shop: http:\/\/www.fitmart.de\/\"><div class=\"lyte-wrapper\" title=\"Reverse Flys - Muskel richtig treffen!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_5NpkdAJMPTc\"><div id=\"lyte_5NpkdAJMPTc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5NpkdAJMPTc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Reverse Flys - Muskel richtig treffen!<\/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\/5NpkdAJMPTc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5NpkdAJMPTc%2F0.jpg\" alt=\"Reverse Flys - Muskel richtig treffen!\" 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\">E\u011fimli sehpay\u0131 g\u00f6rece d\u00fc\u015f\u00fck bir a\u00e7\u0131ya ayarla.<\/p>\n<p class=\"num\">\u0130ki elinde birer damb\u0131l tut ve e\u011fimli sehpan\u0131n s\u0131rt dayana\u011f\u0131na y\u00fcz\u00fcst\u00fc uzan. Kollar\u0131n\u0131 sehpan\u0131n \u00f6n\u00fcnde a\u015fa\u011f\u0131 sark\u0131t.<\/p>\n<p class=\"num\">Dirseklerini hafif\u00e7e b\u00fck. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">\u0130ki kolunu dengeli ve kontroll\u00fc bir \u015fekilde yanlara a\u00e7arak geriye veya yukar\u0131 do\u011fru kald\u0131r. Hareket s\u0131ras\u0131nda dirseklerinin a\u00e7\u0131s\u0131n\u0131 sabit tut. Devam edebilmek i\u00e7in k\u00fcrek kemiklerini belirgin bi\u00e7imde birbirine yakla\u015ft\u0131rman gerekmeden \u00f6nce hareketi durdur.<\/p>\n<p class=\"num\">Pozisyonu k\u0131sa bir s\u00fcre koru. Kollar\u0131n\u0131 yava\u015f\u00e7a yanlardan a\u015fa\u011f\u0131 indir ve damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde bir araya getir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersizi ayakta veya oturarak yap\u0131yorsan s\u0131rt\u0131n\u0131 d\u00fcz tut ve belindeki hafif kavisi koru. Kamburla\u015fma.<\/p>\n<p>Bir di\u011fer \u00f6nemli nokta, k\u00fcrek kemiklerini m\u00fcmk\u00fcn oldu\u011funca sabit tutmakt\u0131r. Yukar\u0131 hareketi s\u00fcrd\u00fcrebilmek i\u00e7in k\u00fcrek kemiklerini belirgin bi\u00e7imde birbirine yakla\u015ft\u0131rman gerekiyorsa \u00e7al\u0131\u015fman\u0131n oda\u011f\u0131 omuzdan s\u0131rta kayar. Hareket s\u0131ras\u0131nda k\u00fcrek kemiklerine odaklan ve onlar\u0131n belirgin bi\u00e7imde hareket etmesi gerekti\u011fi anda yukar\u0131 kald\u0131rmay\u0131 durdur.<\/p>\n<p>Elbette klasik \u00f6neri burada da ge\u00e7erlidir: Damb\u0131llar\u0131 savurma. Damb\u0131llar\u0131 ani bir \u00e7eki\u015fle kald\u0131rmadan, yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde hareket et. Ani \u00e7eki\u015f, omuz eklemlerine gereksiz y\u00fck bindirir ve kaslar\u0131na gelen uyaran\u0131 azalt\u0131r.<\/p>\n","protected":false},"featured_media":9336,"parent":0,"template":"","meta":[],"muskelgruppe":[1637,1636],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Damb\u0131lla reverse fly","target-muscles":24949,"equipment":[5036,5030],"muscles":[5300,5288],"supporting-muscles":null,"training-type":null,"training-plans":[28783,28729,28777],"alternative_exercises":[9319,9334]},"yoast_head":"<title>Damb\u0131lla ters a\u00e7\u0131\u015f - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla ters a\u00e7\u0131\u015f: ayakta, oturarak veya sehpada yap\u0131lan se\u00e7enekleri ve k\u00fcrek kemiklerini sabit tutmay\u0131 ke\u015ffet. 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