{"id":9568,"date":"2026-09-25T07:57:10","date_gmt":"2026-09-25T05:57:10","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9568"},"modified":"2026-10-17T21:14:19","modified_gmt":"2026-10-17T19:14:19","slug":"dambilla-omuz-silkme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-omuz-silkme\/","title":{"rendered":"Damb\u0131lla omuz silkme"},"content":{"rendered":"<p>Damb\u0131lla omuz silkme, trapez kaslar\u0131n\u0131 hedeflemek i\u00e7in \u00e7ok iyi bir egzersizdir. Yapman gereken yaln\u0131zca damb\u0131llar\u0131 tutup omuzlar\u0131n\u0131 kald\u0131rmakt\u0131r. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8566\">Dik \u00e7eki\u015f<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">lat pulldown<\/a> gibi trapez kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran di\u011fer egzersizler \u00fcst s\u0131rt\u0131, omuzlar\u0131 ve kollar\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131rken omuz silkme \u00f6zellikle trapez kaslar\u0131na y\u00f6neliktir.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9205\">Halterle omuz silkme<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9492\">e\u011fimli sehpada omuz silkme<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9601\">kabloda omuz silkme<\/a> ve evde \u00e7al\u0131\u015fmak i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9587\">diren\u00e7 band\u0131yla omuz silkme<\/a> gibi farkl\u0131 \u00e7e\u015fitleri deneyebilirsin. Hepsinin temel hareketi ayn\u0131d\u0131r; ancak kollar\u0131n\u0131n konumu nedeniyle damb\u0131lla omuz silkme en do\u011fal \u00e7e\u015fit olarak kabul edilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Halterle yap\u0131lan \u00e7e\u015fidin aksine damb\u0131lla omuz silkmede tutu\u015f geni\u015fli\u011fini ayarlayamazs\u0131n. A\u011f\u0131rl\u0131klar v\u00fccudunun iki yan\u0131nda olmal\u0131; avu\u00e7 i\u00e7lerin birbirine ve v\u00fccuduna bakmal\u0131d\u0131r.<\/p>\n<p>Omuz silkmenin iki yolu vard\u0131r: K\u00fcrek kemiklerini egzersiz boyunca birbirine yak\u0131n tutabilir veya omuzlar\u0131n\u0131 kald\u0131r\u0131rken k\u00fcrek kemiklerinin kulaklar\u0131na do\u011fru hareket etmesine izin verebilirsin.<\/p>\n<p>A\u015fa\u011f\u0131daki ad\u0131mlar, k\u00fcrek kemiklerini s\u00fcrekli birbirine yak\u0131n tuttu\u011fun y\u00f6ntem i\u00e7indir. \u0130kinci se\u00e7enek i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9205\">halterle omuz silkmeye<\/a> bakabilirsin; bu versiyon damb\u0131lla da yap\u0131labilir.<\/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%2FcJRVVxmytaM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cJRVVxmytaM\" \/><meta itemprop=\"duration\" content=\"PT1M42S\" \/><meta itemprop=\"uploadDate\" content=\"2010-03-27T17:12:58Z\" \/><meta itemprop=\"name\" content=\"How To: Dumbbell Shrugs\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Dumbbell Shrugs\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cJRVVxmytaM\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_cJRVVxmytaM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcJRVVxmytaM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Dumbbell Shrugs<\/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\/cJRVVxmytaM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcJRVVxmytaM%2F0.jpg\" alt=\"How To: Dumbbell Shrugs\" 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\">\u0130ki eline birer damb\u0131l al.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dur ve s\u0131rt\u0131n\u0131 d\u00fcz tut.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r. Damb\u0131llar v\u00fccudunun iki yan\u0131nda, avu\u00e7 i\u00e7lerin birbirine ve v\u00fccuduna d\u00f6n\u00fck olsun. Bu, ba\u015flang\u0131\u00e7 pozisyonudur.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 kald\u0131rarak damb\u0131llar\u0131 d\u00fcmd\u00fcz yukar\u0131 g\u00f6t\u00fcr. K\u00fcrek kemiklerini birbirine yak\u0131n tut. Hareket yaln\u0131zca omuzlar\u0131ndan gelmelidir. K\u0131sa bir s\u00fcre tut, ard\u0131ndan a\u011f\u0131rl\u0131klar\u0131 yava\u015f\u00e7a ve dikkatle 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>Omuz silkme yaparken a\u011f\u0131rl\u0131klar\u0131 yaln\u0131zca omuzlar\u0131n\u0131 kald\u0131rarak hareket ettirmeye dikkat et. Dizlerini b\u00fckmekten ve bacaklar\u0131n\u0131 do\u011frultup a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 savurmaktan ka\u00e7\u0131n.<\/p>\n<p>Ayr\u0131ca a\u011f\u0131rl\u0131klar\u0131 savurmaktan veya k\u00fc\u00e7\u00fck daireler \u00e7izmekten uzak dur. Bunlar egzersizin etkisini azaltabilir ve omuz eklemlerine y\u00fck bindirebilir. Yava\u015f ve kontroll\u00fc hareket et; gerekiyorsa a\u011f\u0131rl\u0131\u011f\u0131 azalt.<\/p>\n","protected":false},"featured_media":9572,"parent":0,"template":"","meta":[],"muskelgruppe":[1637],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Omuz Silkme","target-muscles":25056,"equipment":5036,"muscles":5300,"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,28795],"alternative_exercises":[9205,9601,9587,7108,8490]},"yoast_head":"<title>Damb\u0131lla omuz silkme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla omuz silkme: omuzlar\u0131n\u0131 d\u00f6nd\u00fcrmeden ve sallanmadan hareket ettirmeyi ke\u015ffet. 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