{"id":9352,"date":"2026-10-16T23:21:26","date_gmt":"2026-10-16T21:21:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9352"},"modified":"2026-10-16T23:21:26","modified_gmt":"2026-10-16T21:21:26","slug":"pilates-topunda-sirt-ekstansiyonu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/pilates-topunda-sirt-ekstansiyonu\/","title":{"rendered":"Pilates topunda s\u0131rt ekstansiyonu"},"content":{"rendered":"<p>Pilates topunda s\u0131rt ekstansiyonu, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9376\">hiperekstansiyon sehpas\u0131nda yap\u0131lan klasik s\u0131rt ekstansiyonunun<\/a> farkl\u0131 bir \u00e7e\u015fididir ve evde antrenman i\u00e7in idealdir. Hareket temelde ayn\u0131d\u0131r: Bacaklar\u0131n d\u00fczken g\u00f6vdeni b\u00fck\u00fcp do\u011frultarak bel kaslar\u0131n\u0131 hedefli ve izole \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n.<\/p>\n<p>Ancak pilates topu sehpaya g\u00f6re daha az destek sa\u011flad\u0131\u011f\u0131ndan do\u011fru ve g\u00fcvenli uygulama i\u00e7in kal\u00e7a kaslar\u0131 gibi daha fazla kas da devreye girer.<\/p>\n<p>Pilates topun yoksa <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9379\">s\u0131rt ekstansiyonunu yerde yatarak<\/a> veya d\u00fcz bir sehpada yapabilirsin. Spor salonunda alternatif bile\u015fik egzersizler olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121\">deadlift<\/a> veya Good Morning de uygundur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bu egzersizin en zor yan\u0131, v\u00fccudunu topun \u00fczerinde dengede tutmakt\u0131r. Bunun i\u00e7in pratik ve sab\u0131r gerekir. Destekleyici kaslar\u0131n\u0131n y\u00fcke al\u0131\u015fmas\u0131 ve dengenin geli\u015fmesi zaman ald\u0131\u011f\u0131ndan ba\u015flang\u0131\u00e7ta tam hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 kullanamayabilirsin.<\/p>\n<p>Topu sabit tutmakta zorlan\u0131yorsan ve top yuvarlan\u0131p uzakla\u015f\u0131yorsa ayaklar\u0131n bir duvara dayanacak \u015fekilde konumlan. Bu, yard\u0131mc\u0131 kaslar\u0131n\u0131n y\u00fck\u00fcn\u00fc hafifletir ve topu sabitler. \u0130lerledik\u00e7e odan\u0131n farkl\u0131 yerlerinde ve farkl\u0131 pozisyonlarda \u00e7al\u0131\u015fabilirsin.<\/p>\n<p>Kollar\u0131n konumu konusunda s\u0131k\u00e7a g\u00f6r\u00fc\u015f ayr\u0131l\u0131\u011f\u0131 olur. Ellerini ba\u015f\u0131n\u0131n arkas\u0131na veya g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcne koyabilirsin. Ellerin ba\u015f\u0131n\u0131n arkas\u0131ndayken \u00f6ne e\u011filmenin son a\u015famas\u0131nda seni engellemez; ancak bu konum belini a\u015f\u0131r\u0131 b\u00fckmene yol a\u00e7abilir. Belini geriye a\u015f\u0131r\u0131 b\u00fckmemeye dikkat et; a\u015fa\u011f\u0131daki \u201cS\u0131k yap\u0131lan hatalar\u201d b\u00f6l\u00fcm\u00fcne bak.<\/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%2FZvKCgtHZam0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ZvKCgtHZam0\" \/><meta itemprop=\"duration\" content=\"PT1M22S\" \/><meta itemprop=\"uploadDate\" content=\"2010-04-22T13:41:01Z\" \/><meta itemprop=\"name\" content=\"Stability Ball: Back Extension\" \/><meta itemprop=\"description\" content=\"Melissa Copp demonstrates a back extension exercise, using the stability ball. It&#039;s important to use your toes for support and stability! http:\/\/www.walkkansas.org\"><div class=\"lyte-wrapper\" title=\"Stability Ball: Back Extension\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ZvKCgtHZam0\"><div id=\"lyte_ZvKCgtHZam0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZvKCgtHZam0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Stability Ball: Back Extension<\/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\/ZvKCgtHZam0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZvKCgtHZam0%2F0.jpg\" alt=\"Stability Ball: Back Extension\" 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\">Pilates topuna y\u00fcz\u00fcst\u00fc uzan. Bacaklar\u0131n\u0131 d\u00fcz tut; ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olsun ve yere sa\u011flam bass\u0131n.<\/p>\n<p class=\"num\">G\u00f6vdeni topun \u00fczerinde yere paralel konuma getir.<\/p>\n<p class=\"num\">Ellerini yukar\u0131da anlat\u0131ld\u0131\u011f\u0131 gibi ba\u015f\u0131n\u0131n arkas\u0131na, ensene ya da g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcne yerle\u015ftir. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Kal\u00e7andan do\u011frularak \u00fcst g\u00f6vdeni kald\u0131r; uyluklar\u0131n ve g\u00f6vden bir \u00e7izgi olu\u015ftursun.<\/p>\n<p class=\"num\">Ayaklar\u0131nla yere sa\u011flam basarak ve topu sabit tutarak g\u00f6vdeni topun \u00fczerinde yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna indir. Hareketi kontroll\u00fc bi\u00e7imde tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Govdeyi_dondurerek_uygulama\">G\u00f6vdeyi d\u00f6nd\u00fcrerek uygulama<\/span><\/h2>\n<p>Alternatif olarak egzersize bir d\u00f6nme hareketi ekleyebilirsin. A\u015fa\u011f\u0131daki video, s\u0131rt kaslar\u0131n\u0131 daha da fazla devreye sokmana yard\u0131mc\u0131 olan bu uygulamay\u0131 g\u00f6sterir.<\/p>\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%2Fb_Iri5nayDk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/b_Iri5nayDk\" \/><meta itemprop=\"duration\" content=\"PT2M50S\" \/><meta itemprop=\"uploadDate\" content=\"2017-03-06T21:18:12Z\" \/><meta itemprop=\"name\" content=\"How to do a Stability Ball Back Extension With Rotation\" \/><meta itemprop=\"description\" content=\"Prone, stability ball back extensions with rotations using a dowel for posterior chain activation in individuals demonstrating excessive T-spine kyphosis. \ud835\ude40\ud835\ude6b\ud835\ude5a\ud835\ude67\ud835\ude6e\ud835\ude64\ud835\ude63\ud835\ude5a \ud835\ude61\ud835\ude64\ud835\ude6b\ud835\ude5a\ud835\ude68 \ud835\ude41\ud835\ude4d\ud835\ude40\ud835\ude40. \ud835\ude4f\ud835\ude5d\ud835\ude56\ud835\ude69&#039;\ud835\ude68 \ud835\ude6c\ud835\ude5d\ud835\ude6e \ud835\ude6c\ud835\ude5a&#039;\ud835\ude67\ud835\ude5a \ud835\ude64\ud835\ude5b\ud835\ude5b\ud835\ude5a\ud835\ude67\ud835\ude5e\ud835\ude63\ud835\ude5c \ud835\ude6e\ud835\ude64\ud835\ude6a \ud835\ude56 \ud835\ude5b\ud835\ude67\ud835\ude5a\ud835\ude5a \ud835\ude49\ud835\ude3c\ud835\ude4e\ud835\ude48 \ud835\ude48\ud835\ude5e\ud835\ude63\ud835\ude5e-\ud835\ude3e\ud835\ude64\ud835\ude6a\ud835\ude67\ud835\ude68\ud835\ude5a \ud835\ude64\ud835\ude63 \ud835\ude43\ud835\ude64\ud835\ude6c \ud835\ude69\ud835\ude64 \ud835\ude3d\ud835\ude6a\ud835\ude5e\ud835\ude61\ud835\ude59 \ud835\ude69\ud835\ude5d\ud835\ude5a \ud835\ude3d\ud835\ude5a\ud835\ude68\ud835\ude69 \ud835\ude56\ud835\ude69 \ud835\ude43\ud835\ude64\ud835\ude62\ud835\ude5a \ud835\ude52\ud835\ude64\ud835\ude67\ud835\ude60\ud835\ude64\ud835\ude6a\ud835\ude69. \ud835\ude3e\ud835\ude61\ud835\ude56\ud835\ude5e\ud835\ude62 \ud835\ude6e\ud835\ude64\ud835\ude6a\ud835\ude67\ud835\ude68 \ud835\ude57\ud835\ude5a\ud835\ude5b\ud835\ude64\ud835\ude67\ud835\ude5a \ud835\ude5e\ud835\ude69&#039;\ud835\ude68 \ud835\ude5c\ud835\ude64\ud835\ude63\ud835\ude5a. https:\/\/nasm.co\/3e47yxI\"><div class=\"lyte-wrapper\" title=\"How to do a Stability Ball Back Extension With Rotation\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_b_Iri5nayDk\"><div id=\"lyte_b_Iri5nayDk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fb_Iri5nayDk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do a Stability Ball Back Extension With Rotation<\/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\/b_Iri5nayDk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fb_Iri5nayDk%2F0.jpg\" alt=\"How to do a Stability Ball Back Extension With Rotation\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Normal s\u0131rt ekstansiyonunda oldu\u011fu gibi belini geriye a\u015f\u0131r\u0131 b\u00fckmekten ka\u00e7\u0131n. Bu, g\u00f6vdeni do\u011frulttuktan sonra ba\u015f\u0131n\u0131 daha da geriye g\u00f6t\u00fcrmek i\u00e7in s\u0131rt\u0131ndaki kavisi art\u0131rd\u0131\u011f\u0131nda olur. Uyluklar\u0131n ve g\u00f6vden d\u00fcz bir hat olu\u015fturdu\u011funda yukar\u0131 hareketi durdurdu\u011fundan emin ol.<\/p>\n","protected":false},"featured_media":9355,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24743,"equipment":5022,"muscles":5284,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9376,9379,9350,9373,8005]},"yoast_head":"<title>Pilates topunda s\u0131rt ekstansiyonu - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Pilates topunda s\u0131rt ekstansiyonu: top \u00fczerindeki denge i\u00e7in destek se\u00e7eneklerini ke\u015ffet. 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Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/pilates-topunda-sirt-ekstansiyonu\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/rueckenstrecken-gymnastikball.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=\"2 dakika\" \/>","yoast_head_json":{"title":"Pilates topunda s\u0131rt ekstansiyonu - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Pilates topunda s\u0131rt ekstansiyonu: top \u00fczerindeki denge i\u00e7in destek se\u00e7eneklerini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla 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\/pilates-topunda-sirt-ekstansiyonu\/","og_locale":"tr_TR","og_type":"article","og_title":"Pilates topunda s\u0131rt ekstansiyonu","og_description":"Pilates topunda s\u0131rt ekstansiyonu: top \u00fczerindeki denge i\u00e7in destek se\u00e7eneklerini ke\u015ffet. 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