{"id":9523,"date":"2026-09-25T08:06:22","date_gmt":"2026-09-25T06:06:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9523"},"modified":"2026-09-25T08:06:22","modified_gmt":"2026-09-25T06:06:22","slug":"direnc-bandiyla-oturarak-omuz-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-oturarak-omuz-press\/","title":{"rendered":"Diren\u00e7 band\u0131yla oturarak omuz presi"},"content":{"rendered":"<p>Diren\u00e7 band\u0131yla oturarak omuz presi, omuzlar\u0131n\u0131 evde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in \u00e7ok iyi bir y\u00f6ntemdir. Klasik damb\u0131lla omuz presine benzer: Dik oturur, band\u0131 omuzlar\u0131n\u0131n iki yan\u0131nda s\u0131k\u0131ca kavrar ve kollar\u0131n\u0131 yukar\u0131 itersin. Bu egzersiz omzunun t\u00fcm b\u00f6l\u00fcmlerini hedefler.<\/p>\n<p>Diren\u00e7 band\u0131yla \u015fu omuz ve s\u0131rt egzersizlerini de deneyebilirsin: S\u0131rta odaklanan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8878\">diren\u00e7 band\u0131yla row<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8590\">diren\u00e7 band\u0131yla dik \u00e7eki\u015f<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9334\">diren\u00e7 band\u0131yla ters a\u00e7\u0131\u015f<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kendini rahat hissetti\u011fin konuma ve elindeki ekipmana g\u00f6re band\u0131 sabitlemek i\u00e7in do\u011frudan \u00fczerine oturabilir ya da sehpan\u0131n alt\u0131ndan ge\u00e7irebilirsin. Sehpan\u0131n alt\u0131ndan ge\u00e7iriyorsan antrenman s\u0131ras\u0131nda kaymayacak \u015fekilde yerle\u015ftirdi\u011finden emin ol.<\/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%2FWoJ3MqNaBQk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/WoJ3MqNaBQk\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2012-06-11T16:06:46Z\" \/><meta itemprop=\"name\" content=\"Seated shoulder press with resistance band\" \/><meta itemprop=\"description\" content=\"An exercise which works the shoulders and back of the arms.\"><div class=\"lyte-wrapper\" title=\"Seated shoulder press with resistance band\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_WoJ3MqNaBQk\"><div id=\"lyte_WoJ3MqNaBQk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWoJ3MqNaBQk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Seated shoulder press with resistance band<\/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\/WoJ3MqNaBQk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWoJ3MqNaBQk%2F0.jpg\" alt=\"Seated shoulder press with resistance band\" 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\">Band\u0131n u\u00e7lar\u0131n\u0131 ellerinle kavra ve antrenman sehpas\u0131na otur.<\/p>\n<p class=\"num\">Band\u0131n orta k\u0131sm\u0131n\u0131, yukar\u0131da anlat\u0131ld\u0131\u011f\u0131 gibi kal\u00e7an\u0131n alt\u0131na yerle\u015ftir veya sehpan\u0131n alt\u0131ndan ge\u00e7ir.<\/p>\n<p class=\"num\">Ellerini v\u00fccudunun iki yan\u0131nda yakla\u015f\u0131k kulak hizas\u0131na kald\u0131r. Avu\u00e7 i\u00e7lerin \u00f6ne bakarken band\u0131 s\u0131k\u0131ca tutmaya devam et. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Kollar\u0131n\u0131 d\u00fcz yukar\u0131 it, ancak hareketin sonunda dirseklerin hafif b\u00fck\u00fcl\u00fc kals\u0131n. Bu konumu k\u0131sa bir s\u00fcre koru, ard\u0131ndan kollar\u0131n\u0131 yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersizi tam hareket a\u00e7\u0131kl\u0131\u011f\u0131yla yap. Dirseklerin 90 derecelik a\u00e7\u0131ya geldi\u011finde hareketi durdurma. Bunun yerine ellerini biraz daha a\u015fa\u011f\u0131, yakla\u015f\u0131k kulak hizas\u0131na indir.<\/p>\n<p>Ayr\u0131ca kollar\u0131n\u0131 \u00f6ne veya geriye de\u011fil, do\u011frudan yukar\u0131 itti\u011finden emin ol.<\/p>\n","protected":false},"featured_media":9528,"parent":0,"template":"","meta":[],"muskelgruppe":[1636],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":25376,"equipment":[5015],"muscles":[5288,5289,5280],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[9201,7275,7095,8567,9285,8359]},"yoast_head":"<title>Diren\u00e7 band\u0131yla oturarak omuz presi - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla oturarak omuz presi: band\u0131 sehpaya sabitleme se\u00e7eneklerini ke\u015ffet. 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