{"id":9547,"date":"2026-09-26T18:56:15","date_gmt":"2026-09-26T16:56:15","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9547"},"modified":"2026-10-17T21:51:53","modified_gmt":"2026-10-17T19:51:53","slug":"dambilla-yana-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-yana-acis\/","title":{"rendered":"Damb\u0131lla yana a\u00e7\u0131\u015f"},"content":{"rendered":"

Yana a\u00e7\u0131\u015f, omuzlar\u0131n\u0131n orta b\u00f6l\u00fcm\u00fcn\u00fc hedefleyen \u00e7ok iyi bir egzersizdir. Ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi iki elinde birer damb\u0131l tutar ve kollar\u0131n\u0131 yanlara do\u011fru omuz hizas\u0131na kadar kald\u0131r\u0131rs\u0131n. Bu \u00e7ok etkili izolasyon egzersizi yaln\u0131zca yan deltoidlere odaklanmaz; omuzlar\u0131n\u0131n \u00f6n ve arka b\u00f6l\u00fcmlerini de \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n

\u00d6zellikle \u00f6n veya arka deltoidleri hedeflemek i\u00e7in \u00f6ne kald\u0131r\u0131\u015f<\/a> ya da ters a\u00e7\u0131\u015f<\/a> deneyebilirsin. \u0130ki egzersiz de damb\u0131lla yap\u0131l\u0131r ve yana a\u00e7\u0131\u015f\u0131 iyi tamamlar.<\/p>\n

Kapsaml\u0131 bir omuz antrenman\u0131 i\u00e7in omuz kas\u0131n\u0131n \u00fc\u00e7 b\u00f6l\u00fcm\u00fcn\u00fc de \u00e7al\u0131\u015ft\u0131ran damb\u0131lla omuz presini<\/a> dene. Ancak bu egzersizin eklemlerini zorlayabilece\u011fini unutma. Omuz a\u011fr\u0131n varsa \u015fik\u00e2yetlerini art\u0131rmayan hareketleri ve a\u011f\u0131rl\u0131klar\u0131 se\u00e7.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Yana a\u00e7\u0131\u015f yaparken dirseklerini hafif\u00e7e b\u00fck\u00fcl\u00fc tut ve el s\u0131rtlar\u0131n\u0131n yukar\u0131 bakt\u0131\u011f\u0131ndan emin ol. Kollar\u0131n\u0131 nas\u0131l d\u00f6nd\u00fcrd\u00fc\u011f\u00fcn, omuz kaslar\u0131n\u0131n hangi b\u00f6l\u00fcmlerinin daha \u00e7ok \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 de\u011fi\u015ftirebilir. Avu\u00e7 i\u00e7lerini \u00f6ne \u00e7evirirsen y\u00fck biraz \u00f6ne kayar.<\/p>\n

Omuzlar\u0131n\u0131 geli\u015ftirmek i\u00e7in y\u00fcksek a\u011f\u0131rl\u0131klar kullanmak cazip gelse de bu iste\u011fe direnmek en iyisidir. Yana a\u00e7\u0131\u015f, kald\u0131ra\u00e7 etkisi nedeniyle \u00e7ok kuvvet gerektirir. Bu y\u00fczden \u00f6zellikle ba\u015flang\u0131\u00e7ta d\u00fc\u015f\u00fck a\u011f\u0131rl\u0131klar bile iyi bir antrenman uyaran\u0131 sa\u011flar. Y\u00fcksek a\u011f\u0131rl\u0131klar, kald\u0131ra\u00e7 etkisi fazla g\u00fc\u00e7l\u00fc oldu\u011fu i\u00e7in hareketin son b\u00f6l\u00fcm\u00fcn\u00fc tamamlayamamana yol a\u00e7abilir. Bu nedenle daha hafif a\u011f\u0131rl\u0131klarla ba\u015fla ve kademeli olarak art\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To Perform The Dumbbell Lateral Raise For Bigger Shoulders<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>