{"id":9559,"date":"2026-10-17T14:12:05","date_gmt":"2026-10-17T12:12:05","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9559"},"modified":"2026-10-17T14:12:05","modified_gmt":"2026-10-17T12:12:05","slug":"sirt-ekstansiyon-sehpasinda-yana-egilme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/sirt-ekstansiyon-sehpasinda-yana-egilme\/","title":{"rendered":"Hiperekstansiyon sehpas\u0131nda yana e\u011filme"},"content":{"rendered":"<p>Hiperekstansiyon sehpas\u0131nda yana e\u011filme, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9376\">s\u0131rt ekstansiyonu<\/a> i\u00e7in kullan\u0131lan sehpayla ayn\u0131 t\u00fcrde bir sehpada yap\u0131l\u0131r. Sehpaya y\u00fcz\u00fcst\u00fc yatmak yerine yan yat\u0131p v\u00fccudunu bir yandan di\u011fer yana e\u011fersin. Bu hareket, oblik yani yan kar\u0131n kaslar\u0131n\u0131 hedefler.<\/p>\n<p>Bu egzersiz, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9555\">damb\u0131lla yana e\u011filmenin<\/a> bir \u00e7e\u015fididir. Yan kar\u0131n kaslar\u0131n\u0131 alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8688\">makinede g\u00f6vde d\u00f6nd\u00fcrme<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9112\">yana bacak kald\u0131rma<\/a> veya ileri seviyedeysen <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9435\">as\u0131l\u0131 silecek hareketiyle<\/a> de \u00e7al\u0131\u015ft\u0131rabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Hiperekstansiyon sehpas\u0131nda yana e\u011filmeyi ek a\u011f\u0131rl\u0131kla veya a\u011f\u0131rl\u0131ks\u0131z yapabilirsin. Yeni ba\u015fl\u0131yorsan hatalardan ka\u00e7\u0131nmak i\u00e7in \u00f6nce hareketi \u00f6\u011frenmen en iyisidir.<\/p>\n<p>Ek a\u011f\u0131rl\u0131k olarak tercihen tutamakl\u0131 bir a\u011f\u0131rl\u0131k plakas\u0131, damb\u0131l veya benzeri bir nesne kullanabilirsin. Hiperekstansiyon sehpas\u0131ndan devrilmemek i\u00e7in \u00f6zellikle ek a\u011f\u0131rl\u0131k kullan\u0131yorsan v\u00fccudunu iyi sabitledi\u011finden emin ol.<\/p>\n<p>Bu egzersiz en iyi ayak destekleri bulunan bir istasyonda yap\u0131l\u0131r. Bunlar olmad\u0131\u011f\u0131nda dengeyi korumak bazen zor olabilir.<\/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%2F10DhAOKITbo%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/10DhAOKITbo\" \/><meta itemprop=\"duration\" content=\"PT18S\" \/><meta itemprop=\"uploadDate\" content=\"2016-08-30T07:55:43Z\" \/><meta itemprop=\"name\" content=\"Hyperextension side bends\" \/><meta itemprop=\"description\" content=\"Hyperextension side bends\"><div class=\"lyte-wrapper\" title=\"Hyperextension side bends\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_10DhAOKITbo\"><div id=\"lyte_10DhAOKITbo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F10DhAOKITbo%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Hyperextension side bends<\/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\/10DhAOKITbo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F10DhAOKITbo%2F0.jpg\" alt=\"Hyperextension side bends\" 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\">\u00dcst deste\u011fi, g\u00f6vdeni kal\u00e7adan deste\u011fin \u00fczerinden b\u00fckebilece\u011fin \u015fekilde ayarla.<\/p>\n<p class=\"num\">\u0130stasyonda yan dur ve ayaklar\u0131n\u0131 pedlere veya platforma sabitle.<\/p>\n<p class=\"num\">V\u00fccudunu \u00fcst deste\u011fe bast\u0131r. V\u00fccudunu d\u00fcz tut ve kaslar\u0131n\u0131 s\u0131k.<\/p>\n<p class=\"num\">\u0130ki elini de ensene gev\u015fek\u00e7e koy. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">G\u00f6vdeni a\u015fa\u011f\u0131 e\u011f. Yan kar\u0131n kaslar\u0131nda belirgin bir gerilme hissetti\u011finde a\u015fa\u011f\u0131 hareketi durdur. Son pozisyonu k\u0131sa bir s\u00fcre koru.<\/p>\n<p class=\"num\">\u015eimdi g\u00f6vdeni do\u011frult ve ba\u015flang\u0131\u00e7 pozisyonunu ge\u00e7erek kar\u015f\u0131 y\u00f6ne hafif\u00e7e e\u011fil. Bir taraf\u0131 tamamlad\u0131\u011f\u0131nda d\u00f6n ve v\u00fccudunun di\u011fer taraf\u0131yla 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>G\u00f6vdeni d\u00f6nd\u00fcrmedi\u011finden emin ol. Hareket yaln\u0131zca g\u00f6vdeni yana e\u011fmekten olu\u015fmal\u0131d\u0131r.<\/p>\n<p>Dengeni kaybetmemek i\u00e7in \u00f6zellikle ek a\u011f\u0131rl\u0131k kullan\u0131rken v\u00fccudunu sabitlemen \u00f6nemlidir. Bu, ek a\u011f\u0131rl\u0131k olmadan da ge\u00e7erlidir; ancak ek a\u011f\u0131rl\u0131k, a\u011f\u0131rl\u0131k merkezini belirgin bi\u00e7imde de\u011fi\u015ftirebilir. Bu nedenle ayaklar\u0131n\u0131 ve bacaklar\u0131n\u0131 sabitlemeye \u00f6zellikle dikkat et.<\/p>\n","protected":false},"featured_media":9562,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Sehpada yana e\u011filme, S\u0131rt ekstansiyon sehpas\u0131nda yana e\u011filme, Roman chair yana e\u011filme","target-muscles":24546,"equipment":[5010,5036],"muscles":[5329],"supporting-muscles":[],"training-type":[],"training-plans":[5483],"alternative_exercises":[9555,7459,9934,8494]},"yoast_head":"<title>Hiperekstansiyon sehpas\u0131nda yana e\u011filme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Hiperekstansiyon sehpas\u0131nda yana e\u011filme: ayaklar\u0131n\u0131n sabitlenmesini ve kal\u00e7an\u0131n yan deste\u011fini 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\/sirt-ekstansiyon-sehpasinda-yana-egilme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hiperekstansiyon sehpas\u0131nda yana e\u011filme\" \/>\n<meta property=\"og:description\" content=\"Hiperekstansiyon sehpas\u0131nda yana e\u011filme: ayaklar\u0131n\u0131n sabitlenmesini ve kal\u00e7an\u0131n yan deste\u011fini ke\u015ffet. 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