{"id":9492,"date":"2026-09-30T13:12:04","date_gmt":"2026-09-30T11:12:04","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9492"},"modified":"2026-09-30T13:12:04","modified_gmt":"2026-09-30T11:12:04","slug":"egimli-sehpada-yuzustu-omuz-silkme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-yuzustu-omuz-silkme\/","title":{"rendered":"E\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkme"},"content":{"rendered":"<p>E\u011fimli sehpada y\u00fcz\u00fcst\u00fc omuz kald\u0131rma olarak da bilinen e\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkme, ayn\u0131 pozisyonda yap\u0131lan row hareketine benzer bir teknik kullan\u0131r. Y\u00fcz\u00fcst\u00fc yatarken kollar\u0131n\u0131 d\u00fcz tutarak damb\u0131llar\u0131 v\u00fccuduna do\u011fru \u00e7ekersin. Hareket <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9568\">normal damb\u0131lla omuz silkmeye<\/a> benzer; ancak e\u011fimli pozisyon nedeniyle trapez kas\u0131n\u0131n orta b\u00f6l\u00fcm\u00fcne daha fazla odaklan\u0131r.<\/p>\n<p>Alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9205\">halterle omuz silkme<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9601\">kabloda omuz silkme<\/a> de deneyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>S\u0131rt dayana\u011f\u0131n\u0131n a\u00e7\u0131s\u0131n\u0131 kendine g\u00f6re se\u00e7ebilirsin. Burada kesin bir kural yoktur; v\u00fccut yap\u0131na ba\u011fl\u0131 olarak 40 ile 70 derece aras\u0131ndaki bir e\u011fim uygun olabilir.<\/p>\n<p>E\u011fimli sehpada y\u00fcz\u00fcst\u00fc omuz silkme yaparken kollar\u0131n\u0131 a\u015fa\u011f\u0131 sark\u0131tmak i\u00e7in alt\u0131nda yeterli alan bulunmas\u0131 gerekir. Buna mutlaka dikkat et.<\/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%2FU2IzzhE1dbQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/U2IzzhE1dbQ\" \/><meta itemprop=\"duration\" content=\"PT4M41S\" \/><meta itemprop=\"uploadDate\" content=\"2017-03-10T19:31:29Z\" \/><meta itemprop=\"name\" content=\"Prone Incline Dumbell Shrug\" \/><meta itemprop=\"description\" content=\"Here&#039;s a great shrug exercise for hitting the middle traps in addition to the upper traps. In this video, I show you how to properly execute prone incline shrugs and what to do if you don&#039;t have an adjustable bench available. GET MORE TIPS AND WORKOUTS https:\/\/www.jimstoppani.com\/ CONNECT WITH ME FACEBOOK https:\/\/www.facebook.com\/JimStoppaniPhD\/ INSTAGRAM https:\/\/www.instagram.com\/jimstoppani\/ TWITTER https:\/\/twitter.com\/JimStoppani\"><div class=\"lyte-wrapper\" title=\"Prone Incline Dumbell Shrug\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_U2IzzhE1dbQ\"><div id=\"lyte_U2IzzhE1dbQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FU2IzzhE1dbQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Prone Incline Dumbell Shrug<\/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\/U2IzzhE1dbQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FU2IzzhE1dbQ%2F0.jpg\" alt=\"Prone Incline Dumbell Shrug\" 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\">Damb\u0131llar\u0131 al ve e\u011fimli sehpaya yakla\u015f.<\/p>\n<p class=\"num\">E\u011fimli sehpaya y\u00fcz\u00fcst\u00fc yerle\u015f ve damb\u0131llar\u0131 kollar\u0131n d\u00fcz olacak \u015fekilde a\u015fa\u011f\u0131da tut. Dengeni sa\u011flamak i\u00e7in ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7. Art\u0131k ba\u015flamaya haz\u0131rs\u0131n.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 yukar\u0131 ve geriye do\u011fru \u00e7ek. Kollar\u0131n a\u015fa\u011f\u0131 do\u011fru uzanm\u0131\u015f kals\u0131n. Dirseklerini b\u00fckme veya kollar\u0131n\u0131 omuzlar\u0131nla birlikte d\u00f6nd\u00fcrme. Hareketi yaln\u0131zca omuzlar\u0131n\u0131 boynuna do\u011fru kald\u0131rarak yap.<\/p>\n<p class=\"num\">Omuzlar\u0131n yukar\u0131dayken k\u0131sa bir s\u00fcre durakla, ard\u0131ndan yava\u015f\u00e7a ve kontroll\u00fc bir \u015fekilde 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>\u00dcst ve \u00f6n kollar\u0131n\u0131 omuzdan ve dirsekten b\u00fckmekten ka\u00e7\u0131n. Omuz silkme s\u0131ras\u0131nda hareket yaln\u0131zca omuzlar\u0131n\u0131 geriye ve yukar\u0131 \u00e7ekmekten olu\u015fmal\u0131d\u0131r. Kollar\u0131n her zaman a\u015fa\u011f\u0131 bakmal\u0131 ve d\u00fcz bir \u015fekilde geriye hareket etmelidir. Hareket a\u00e7\u0131kl\u0131\u011f\u0131 k\u00fc\u00e7\u00fck g\u00f6r\u00fcnse de trapez kas\u0131n\u0131 devreye sokmak i\u00e7in yeterlidir.<\/p>\n<p>Ayr\u0131ca egzersiz boyunca kollar\u0131n\u0131 d\u00fcz ve yere do\u011fru a\u015fa\u011f\u0131 bakacak \u015fekilde tut. Kollar\u0131n\u0131n omuzlar\u0131na g\u00f6re bu konumu, trapez kas\u0131n\u0131n orta b\u00f6l\u00fcm\u00fcne odaklanmaya yard\u0131mc\u0131 olur.<\/p>\n","protected":false},"featured_media":9498,"parent":0,"template":"","meta":[],"muskelgruppe":[1637],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"E\u011fimli Sehpada Y\u00fcz\u00fcst\u00fc Omuz Silkme","target-muscles":25056,"equipment":[5036,5030],"muscles":5300,"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9205,9601]},"yoast_head":"<title>E\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"E\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkme: y\u00fcz\u00fcst\u00fc duru\u015fu ve omuzlar\u0131n hareketini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-yuzustu-omuz-silkme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"E\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkme\" \/>\n<meta property=\"og:description\" content=\"E\u011fimli sehpada y\u00fcz\u00fcst\u00fc damb\u0131lla omuz silkme: y\u00fcz\u00fcst\u00fc duru\u015fu ve omuzlar\u0131n hareketini ke\u015ffet. 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