{"id":9379,"date":"2026-09-26T19:16:09","date_gmt":"2026-09-26T17:16:09","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9379"},"modified":"2026-09-26T19:16:09","modified_gmt":"2026-09-26T17:16:09","slug":"yuzustu-sirt-ekstansiyonu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/yuzustu-sirt-ekstansiyonu\/","title":{"rendered":"Yerde yatarak s\u0131rt ekstansiyonu"},"content":{"rendered":"<p>Yerde yatarak s\u0131rt ekstansiyonu, bel kaslar\u0131n\u0131 evde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in \u00e7ok iyi bir y\u00f6ntemdir. Bu egzersiz, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9376\">hiperekstansiyon sehpas\u0131nda yap\u0131lan daha yayg\u0131n \u00e7e\u015fidin<\/a> biraz de\u011fi\u015ftirilmi\u015f halidir. Yere d\u00fcz bir \u015fekilde uzan\u0131r, s\u0131rt kaslar\u0131n\u0131 s\u0131kar ve bel b\u00f6lgendeki kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmaya odaklan\u0131rs\u0131n. G\u00f6vden kal\u00e7andan \u00f6ne b\u00fck\u00fclmedi\u011fi i\u00e7in hareket a\u00e7\u0131kl\u0131\u011f\u0131 daha k\u00fc\u00e7\u00fckt\u00fcr.<\/p>\n<p>Yerde yatarak s\u0131rt ekstansiyonu i\u00e7in tek ihtiyac\u0131n yumu\u015fak bir y\u00fczeydir; bu da hareketi evde antrenman i\u00e7in ideal hale getirir. Alternatif olarak daha geni\u015f hareket a\u00e7\u0131kl\u0131\u011f\u0131 i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9352\">pilates topunda s\u0131rt ekstansiyonu<\/a> veya ba\u015fka bir bile\u015fik egzersiz se\u00e7ene\u011fi olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8965\">diren\u00e7 band\u0131yla good morning<\/a> deneyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Egzersiz mat\u0131 gibi ne fazla yumu\u015fak ne de fazla sert bir y\u00fczey se\u00e7.<\/p>\n<p>Bu egzersizde hareket a\u00e7\u0131kl\u0131\u011f\u0131 s\u0131n\u0131rl\u0131d\u0131r; ancak d\u00fczenli \u00e7al\u0131\u015f\u0131p tekni\u011fini geli\u015ftirdik\u00e7e zamanla artar.<\/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%2FIkq3OCFoP7c%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Ikq3OCFoP7c\" \/><meta itemprop=\"duration\" content=\"PT3M9S\" \/><meta itemprop=\"uploadDate\" content=\"2012-09-18T23:35:06Z\" \/><meta itemprop=\"name\" content=\"How to Do a Lower Back Extension | Back Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLLALQuK1NDrgbrHnrWt_TaQK1sSraAQ1U - - Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Back Workout for Men videos: http:\/\/www.howcast.com\/videos\/503066-How-to-Do-a-Lower-Back-Extension-Back-Workout Hi guys. This is Max Tapper again, for Howcast. And today I&#039;m going to show you guys how to do a lower back extension. Alright? Now, lower back extension, basically just a way of strengthening your lower back muscles. Very important for a lot of people that have weak backs. Now, some people also call them supermans. And the superman&#039;s difference is just extending your arms out in the same exact position. So let me show you how this works. Okay? What we&#039;re going to do is lie flat down on a mat. You probably going to want to find something to put in front of your face, so you&#039;re not putting your face and your mouth directly on these mats. Because, obviously, you don&#039;t know who was here before you. The position that we want to be in is flat, face down on a soft pad. Okay? Now, all we&#039;re going to do is lift our chest off that pad, hold for three to five seconds. Go back down. Lift the chest off the pad again and we&#039;re going to continue that in repetitions. Okay? Now, there&#039;s different ways of doing the lower back extension. We can just lift our upper body, or we can lift our upper body and our lower limbs. So we&#039;re going to lift our legs at the same time. I think that one is going to be the more advanced version. It&#039;s going to be more beneficial, because you&#039;re going to get more muscles working at the same time. Okay? So let me show you how that works. I&#039;m going to go through both of them. The first one I&#039;m going to show you is just lifting the upper body off the pad. And then the second one I&#039;m going to show you is lifting my upper body and my legs off the pad. Okay? Follow me. So these lower back extensions, or supermans, are excellent for strengthening your lower back. The one thing I like about doing your lower back extensions with your legs moving at the same time, is you&#039;re going to get a lot of group, and you&#039;re going to get a lot of hamstring work at the same time. Alright? So the more muscles we&#039;re working, the better off we are. The more calories we&#039;re burning, the more muscle we&#039;re getting strong. So I always would recommend that you do arms and legs at the same time. If you have some maybe hamstring weakness or some other weakness in your lower back, if there&#039;s pain, then that&#039;s completely fine. Then you just lift your upper body, and you probably don&#039;t even bring it as high as you can. Keep it in a nice, controlled position, where you can activate those lower back muscles at the same time. Okay? So guys, remember. Slow, controlled, isometric. Five seconds, four, three, two, one. Slow back down to the pad. Back up again. Five, four, three, two, one. Now, remember, your lower back is a stability muscle. Alright? So fast motions for your lower back aren&#039;t going to be as effective as slow, controlled, and held motions.\"><div class=\"lyte-wrapper\" title=\"How to Do a Lower Back Extension | Back Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Ikq3OCFoP7c\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_Ikq3OCFoP7c\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIkq3OCFoP7c%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Lower Back Extension | Back Workout<\/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\/Ikq3OCFoP7c\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIkq3OCFoP7c%2F0.jpg\" alt=\"How to Do a Lower Back Extension | Back Workout\" 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\">Egzersiz mat\u0131na y\u00fcz\u00fcst\u00fc, d\u00fcz bir \u015fekilde uzan.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 uzat. Kollar\u0131n\u0131 \u00f6ne do\u011fru uzatabilir ya da ellerini ba\u015f\u0131n\u0131n arkas\u0131na veya ensene yerle\u015ftirebilirsin.<\/p>\n<p class=\"num\">Hen\u00fcz g\u00f6vdeni kald\u0131rmadan g\u00f6vde kaslar\u0131n\u0131 s\u0131k. Bu, ba\u015flang\u0131\u00e7 pozisyonundur.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 yerden kald\u0131rarak g\u00f6vdeni y\u00fckselt ve ayn\u0131 anda ayaklar\u0131n\u0131 da kald\u0131r.<\/p>\n<p class=\"num\">Bu pozisyonu k\u0131sa bir s\u00fcre koru, ard\u0131ndan ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Bu egzersizde savurma hareketlerinden ka\u00e7\u0131n. Fazla tekrar u\u011fruna tekni\u011fini bozmak yerine daha az say\u0131da d\u00fczg\u00fcn tekrar yapmak daha iyidir. S\u0131rt\u0131n\u0131 zorlamamak i\u00e7in do\u011fru v\u00fccut pozisyonunu korumaya \u00f6zellikle dikkat et.<\/p>\n","protected":false},"featured_media":9382,"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":"Alt S\u0131rt Ekstansiyonu, Yerde S\u0131rt Ekstansiyonu, Y\u00fcz\u00fcst\u00fc S\u0131rt Ekstansiyonu","target-muscles":24743,"equipment":5020,"muscles":5284,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9376,9350,9352,9373]},"yoast_head":"<title>Yerde yatarak s\u0131rt ekstansiyonu - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Yerde yatarak s\u0131rt ekstansiyonu: sehpas\u0131z se\u00e7ene\u011fi ve daha k\u0131sa hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ke\u015ffet. 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