{"id":9376,"date":"2026-10-16T23:19:43","date_gmt":"2026-10-16T21:19:43","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9376"},"modified":"2026-10-16T23:19:43","modified_gmt":"2026-10-16T21:19:43","slug":"sirt-ekstansiyonu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/sirt-ekstansiyonu\/","title":{"rendered":"S\u0131rt ekstansiyonu"},"content":{"rendered":"<p>Hiperekstansiyon olarak da bilinen s\u0131rt ekstansiyonu, bel kaslar\u0131n\u0131 hedefleyen bir v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizidir. Hiperekstansiyon sehpas\u0131nda bacaklar\u0131n\u0131 pedlere takarak sabitler, \u00fcst g\u00f6vdeni kal\u00e7a y\u00fcksekli\u011findeki pedin \u00fczerinden \u00f6ne e\u011fer ve ard\u0131ndan tekrar do\u011frultursun. Bu hareket esas olarak s\u0131rt\u0131 do\u011frultan erector spinae kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p>Bu egzersizin d\u00fcz sehpada, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9352\">pilates topuyla<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9379\">yerde yatarak<\/a> yap\u0131lan \u00e7e\u015fitlerini de uygulayabilirsin. Bu alternatiflerle hareketi evde de yapabilirsin. Daha fazla diren\u00e7 i\u00e7in \u00e7o\u011fu spor salonunda bulunan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9350\">makinede yap\u0131lan bir \u00e7e\u015fidi<\/a> vard\u0131r; burada ek a\u011f\u0131rl\u0131k kaslara binen y\u00fck\u00fc art\u0131r\u0131r.<\/p>\n<p>Serbest a\u011f\u0131rl\u0131k veya diren\u00e7 band\u0131yla yap\u0131labilecek alternatifler olarak farkl\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121\">deadlift<\/a> veya good morning \u00e7e\u015fitlerini de deneyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>S\u0131rt ekstansiyonunun deadlifte g\u00f6re temel avantaj\u0131, sakatlanma riskinin ve hata yapma olas\u0131l\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck olmas\u0131d\u0131r. Ancak v\u00fccudunu gerekti\u011fi gibi s\u0131k\u0131 tutman \u00e7ok \u00f6nemlidir; bu nedenle hareketi dikkatle uygula.<\/p>\n<p>Genel olarak ba\u015flang\u0131\u00e7 ve biti\u015f pozisyonlar\u0131nda s\u0131rt\u0131n\u0131 d\u00fcz tutman gerekir. Kollar\u0131n konumu s\u0131k\u00e7a tart\u0131\u015f\u0131l\u0131r. Ellerini ba\u015f\u0131n\u0131n arkas\u0131nda veya ensende birle\u015ftirmek, hareketi zorla\u015ft\u0131rabilir. Bunun yerine kollar\u0131n\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde \u00e7aprazlaman \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%2F1XwxoEfMeF8%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/1XwxoEfMeF8\" \/><meta itemprop=\"duration\" content=\"PT14S\" \/><meta itemprop=\"uploadDate\" content=\"2020-07-27T23:29:21Z\" \/><meta itemprop=\"name\" content=\"Back Extension\" \/><meta itemprop=\"description\" content=\"The back extension works the hamstrings through hip extension. Be sure to keep the movement at the hips, and don&#039;t let your lower back round. #hamstrings #bodyweight #gainmuscle #getonnit ========================================\u00ad===== | Total Human Optimization | \u25ba Onnit Supplements: http:\/\/bit.ly\/2TgAjxX \u25ba Onnit Foods: http:\/\/bit.ly\/2TpgMKw \u25ba Onnit Training Equipment: http:\/\/bit.ly\/3ajArlX \u25ba Onnit Apparel: http:\/\/bit.ly\/38bQ2Tb \u25ba Onnit Academy Blog: http:\/\/bit.ly\/2TA5bZe ========================================\u00ad===== | Connect with Onnit | \u25ba Facebook: http:\/\/bit.ly\/38h9xdc \u25ba Instagram: http:\/\/bit.ly\/38gElef \u25ba Twitter: http:\/\/bit.ly\/2uRtpGg \u25ba Pinterest: http:\/\/bit.ly\/32G2Yjh Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.\"><div class=\"lyte-wrapper\" title=\"Back Extension\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_1XwxoEfMeF8\"><div id=\"lyte_1XwxoEfMeF8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1XwxoEfMeF8%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">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\/1XwxoEfMeF8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1XwxoEfMeF8%2F0.jpg\" alt=\"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\">Sehpan\u0131n ayak platformuna \u00e7\u0131k ve bacaklar\u0131n\u0131 alttaki pedlere takarak sabitle. Ellerinle uyluk pedinden destek al.<\/p>\n<p class=\"num\">\u00dcst pedin y\u00fcksekli\u011fini, kal\u00e7an pedin hemen \u00fczerinde kalacak \u015fekilde ayarla. B\u00f6ylece g\u00f6vdeni pedin \u00fczerinden rahat\u00e7a \u00f6ne e\u011febilirsin.<\/p>\n<p class=\"num\">Uyluklar\u0131n\u0131 \u00fcst pede daya. Uyluklar\u0131n pede sa\u011flam bir \u015fekilde oturmal\u0131.<\/p>\n<p class=\"num\">G\u00f6vdeni bacaklar\u0131nla ayn\u0131 hizaya gelecek \u015fekilde do\u011frult. Belini geriye do\u011fru a\u015f\u0131r\u0131 b\u00fckme.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde \u00e7aprazla. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz tutarak \u00fcst g\u00f6vdeni kal\u00e7a eklemlerinden \u00f6ne e\u011f. E\u011filme hareketini kal\u00e7andan yap.<\/p>\n<p class=\"num\">Bu konumda k\u0131sa bir s\u00fcre kal, ard\u0131ndan tekrar do\u011frul.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>S\u0131k yap\u0131lan bir hata, g\u00f6vdeni kald\u0131r\u0131rken belini geriye do\u011fru a\u015f\u0131r\u0131 b\u00fckmektir. Ba\u015flang\u0131\u00e7 pozisyonunda s\u0131rt\u0131n\u0131n bacaklar\u0131nla d\u00fcz bir hat olu\u015fturdu\u011fundan ve fazla geriye gitmedi\u011finden emin ol.<\/p>\n<p>Savurmadan, kontroll\u00fc hareket etmek de \u00e7ok \u00f6nemlidir. V\u00fccudunu yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde indirip kald\u0131r.<\/p>\n","protected":false},"featured_media":9378,"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":"Hiperekstansiyon","target-muscles":24743,"equipment":5024,"muscles":5284,"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483],"alternative_exercises":[9379,9350,9352,9373,8005]},"yoast_head":"<title>S\u0131rt ekstansiyonu - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"S\u0131rt ekstansiyonu: destek y\u00fcksekli\u011fini ve do\u011frulma s\u0131n\u0131r\u0131n\u0131 ke\u015ffet. 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