{"id":9555,"date":"2026-10-17T14:11:35","date_gmt":"2026-10-17T12:11:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9555"},"modified":"2026-10-17T14:11:35","modified_gmt":"2026-10-17T12:11:35","slug":"dambilla-yana-egilme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-yana-egilme\/","title":{"rendered":"Damb\u0131lla yana e\u011filme"},"content":{"rendered":"<p>Yana e\u011filme, yan kar\u0131n kaslar\u0131n\u0131 hedeflemek ve g\u00f6vde kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek i\u00e7in \u00e7ok iyi bir egzersizdir. Ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi bu hareket \u00f6zellikle v\u00fccudunun yan taraf\u0131na, yani yan kar\u0131n kaslar\u0131na odaklan\u0131r.<\/p>\n<p>Hareketi yapmak i\u00e7in dik durur ve v\u00fccudunu bir yana e\u011fersin. Elinde bir damb\u0131l tutarak zorlu\u011fu art\u0131rabilirsin. Bir di\u011fer se\u00e7enek, egzersizi <strong>spor salonunda hiperekstansiyon sehpas\u0131nda yapmakt\u0131r<\/strong>. Daha fazla \u00e7e\u015fitlilik i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8667\">g\u00f6vde d\u00f6nd\u00fcrme<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9112\">yana bacak kald\u0131rma<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9435\">as\u0131l\u0131 silecek hareketini<\/a> deneyebilirsin. As\u0131l\u0131 silecek hareketinin zor olabilece\u011fini ve ileri seviyedeki sporculara daha uygun oldu\u011funu akl\u0131nda tut.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Yana e\u011filmeyi yapman\u0131n farkl\u0131 yollar\u0131 vard\u0131r; bunlardan biri bo\u015fta kalan elinin konumuyla ilgilidir. Elini kal\u00e7ana veya ba\u015f\u0131n\u0131n arkas\u0131na koyabilirsin. Elini ba\u015f\u0131n\u0131n arkas\u0131na koymak, g\u00f6vdendeki ve yan kar\u0131n kaslar\u0131ndaki gerginli\u011fi art\u0131r\u0131r; ancak bu durumda fark\u0131nda olmadan kolundan da destek alabilirsin. Bu nedenle i\u015fi garantiye almak i\u00e7in bo\u015f elini kal\u00e7ana koyman en iyisidir. \u0130ki elinde de birer damb\u0131l tutabilirsin; ancak iki a\u011f\u0131rl\u0131k birbirini k\u0131smen dengeler. Bu \u00e7e\u015fit, videolu anlat\u0131m\u0131n ikinci yar\u0131s\u0131nda a\u00e7\u0131klan\u0131r.<\/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%2FdL9ZzqtQI5c%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/dL9ZzqtQI5c\" \/><meta itemprop=\"duration\" content=\"PT1M36S\" \/><meta itemprop=\"uploadDate\" content=\"2012-06-11T07:33:58Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Side Bend | Ab Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLE98687C875D52964 - - 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 Ab Workout for Men videos: http:\/\/www.howcast.com\/videos\/500987-How-to-Do-a-Dumbbell-Side-Bend-Ab-Workout Hi. I&#039;m going to demonstrate how to do a dumbbell side bend using an eight pound dumbbell. What you&#039;re going to start with your stance. Bring your hand to your external oblique like so. You&#039;re going to stretch, okay, to the left and then come up and contract to the right. Okay. So you&#039;re going to inhale, stretching down to the left. Exhale, contracting your external oblique to the right. Okay. You can switch sides. Same thing, stretching to the right now. Contracting to the left. Stretching. Contracting. And then what we&#039;re going to do is we&#039;re going to add another dumbbell. Okay. Space your feet out a little wider. Okay? And now you can do both sides. Kind of stretch down to the left, pause in the middle, contract down to the right. Okay, now you&#039;re kind of hitting both sides instead of isolating one side at a time. So stretch okay, side to side. So you&#039;ll really feel this in your external obliques. Okay? And it also helps promote your flexibility since your legs are straight. So that&#039;s how you properly do a dumbbell side bend.\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Side Bend | Ab Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_dL9ZzqtQI5c\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_dL9ZzqtQI5c\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdL9ZzqtQI5c%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Side Bend | Ab 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\/dL9ZzqtQI5c\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdL9ZzqtQI5c%2F0.jpg\" alt=\"How to Do a Dumbbell Side Bend | Ab 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\">Bir elinde damb\u0131l tut.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dik dur.<\/p>\n<p class=\"num\">Bo\u015f elini kal\u00e7ana koy. Damb\u0131l\u0131 tuttu\u011fun elini v\u00fccudunun di\u011fer yan\u0131nda a\u015fa\u011f\u0131 sark\u0131t. Bu, ba\u015flang\u0131\u00e7 pozisyonundur.<\/p>\n<p class=\"num\">G\u00f6vdeni damb\u0131l\u0131n bulundu\u011fu yana e\u011f. B\u00f6ylece damb\u0131l d\u00fcz a\u015fa\u011f\u0131 iner. Yan kar\u0131n kaslar\u0131nda gerilme hissedene kadar e\u011fil.<\/p>\n<p class=\"num\">Hareketi tersine \u00e7evir: G\u00f6vdeni di\u011fer y\u00f6ne e\u011ferek damb\u0131l\u0131 d\u00fcz yukar\u0131 kald\u0131r. Di\u011fer tarafta gerilme hissedene kadar hareketi s\u00fcrd\u00fcr. Bu hareketi tekrarla; ard\u0131ndan damb\u0131l\u0131 di\u011fer eline al ve seti tamamlamak i\u00e7in ayn\u0131 say\u0131da tekrar yap.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Yana e\u011filme yaparken yaln\u0131zca g\u00f6vdeni yana e\u011fmeye, kal\u00e7an\u0131 d\u00f6nd\u00fcrmemeye dikkat et. Do\u011fru kaslar\u0131 hedeflemek i\u00e7in yava\u015f ve kontroll\u00fc hareket et; boynunu veya s\u0131rt\u0131n\u0131 zorlamamak i\u00e7in g\u00f6vde kaslar\u0131n\u0131 s\u0131k\u0131 tut. Ayr\u0131ca g\u00f6vdeni a\u015f\u0131r\u0131 savurmamaya dikkat et.<\/p>\n<p>K\u0131sacas\u0131 yana e\u011filme, yan kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak ve g\u00f6vdeni g\u00fc\u00e7lendirmek i\u00e7in etkili bir egzersizdir. Antrenman\u0131na eklemek, daha g\u00fc\u00e7l\u00fc ve daha s\u0131k\u0131 bir kar\u0131n-bel b\u00f6lgesi geli\u015ftirmene yard\u0131mc\u0131 olabilir.<\/p>\n","protected":false},"featured_media":9558,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Yana e\u011filme (Monkey Raise)","target-muscles":24546,"equipment":5036,"muscles":5329,"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[7459,9934,9559,8494]},"yoast_head":"<title>Damb\u0131lla yana e\u011filme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla yana e\u011filme: tek damb\u0131l kullan\u0131m\u0131n\u0131 ve iki taraf\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 ke\u015ffet. 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