{"id":9587,"date":"2026-09-25T08:06:27","date_gmt":"2026-09-25T06:06:27","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9587"},"modified":"2026-09-25T08:06:27","modified_gmt":"2026-09-25T06:06:27","slug":"direnc-bandiyla-omuz-silkme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-omuz-silkme\/","title":{"rendered":"Diren\u00e7 band\u0131yla omuz silkme"},"content":{"rendered":"<p>Evde yapabilece\u011fin basit ama etkili bir trapez kas\u0131 egzersizi ar\u0131yorsan diren\u00e7 band\u0131yla omuz silkme \u00e7ok iyi bir se\u00e7enektir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9568\">Damb\u0131lla omuz silkmeye<\/a> benzer; ancak damb\u0131l yerine v\u00fccudunun iki yan\u0131nda diren\u00e7 band\u0131 tutar ve omuzlar\u0131n\u0131 do\u011frudan yukar\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Band\u0131n gerginli\u011fi, bu hareketi <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9601\">kabloda omuz silkme<\/a> ile geleneksel omuz silkmenin bir birle\u015fimi haline getirir.<\/p>\n<p>Evde trapez kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in farkl\u0131 bir egzersiz olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8590\">diren\u00e7 band\u0131yla dik \u00e7eki\u015fi<\/a> deneyebilirsin. Ancak bu hareket omuzlara daha fazla odaklan\u0131r; bu nedenle izolasyon egzersizi de\u011fil, bile\u015fik bir egzersizdir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Diren\u00e7 band\u0131yla omuz silkme genellikle kolayd\u0131r; ad\u0131m ad\u0131m uygulamaya bakabilirsin. Hareketi biraz daha zorla\u015ft\u0131rmak i\u00e7in videodaki omuz \u00e7evirme gibi \u00e7e\u015fitleri deneyebilirsin. Bu, trapez kas\u0131n\u0131n farkl\u0131 b\u00f6l\u00fcmlerini hedefler ve omuzlar\u0131n\u0131 daha fazla devreye sokar.<\/p>\n<p>Ancak y\u00fcksek diren\u00e7li bir bantla omuzlar\u0131n\u0131 \u00e7evirmek eklemlerinde rahats\u0131zl\u0131k yarat\u0131yorsa bu k\u0131sm\u0131 atlay\u0131p yaln\u0131zca omuzlar\u0131n\u0131 kald\u0131rmaya odaklanman en iyisidir.<\/p>\n<p>K\u00fcrek kemiklerinin konumunu da de\u011fi\u015ftirebilirsin. Egzersiz boyunca k\u00fcrek kemiklerini bilin\u00e7li olarak birbirine yak\u0131n tutabilir veya omuzlar\u0131n\u0131 kulaklar\u0131na do\u011fru kald\u0131r\u0131rken kendili\u011finden birbirine yakla\u015fmalar\u0131na izin verebilirsin. \u0130ki se\u00e7ene\u011fi de dene ve hangisinin kaslar\u0131n\u0131 daha iyi devreye soktu\u011funu g\u00f6r.<\/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%2FjaDMRfilDrM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/jaDMRfilDrM\" \/><meta itemprop=\"duration\" content=\"PT2M30S\" \/><meta itemprop=\"uploadDate\" content=\"2013-07-05T13:43:33Z\" \/><meta itemprop=\"name\" content=\"Shoulder Shrugs Using an Elastic Band : Workout Techniques\" \/><meta itemprop=\"description\" content=\"Subscribe Now: http:\/\/www.youtube.com\/subscription_center?add_user=ehowfitness Watch More: http:\/\/www.youtube.com\/ehowfitness Shoulder shrugs using an elastic band are a really great way to work your traps, among other muscles. Do shoulder shrugs using an elastic band with help from a TV on Demand fitness specialist in this free video clip. Expert: Robert Jones Filmmaker: Ed Candelora Series Description: Working out doesn&#039;t have to be all about losing weight - sometimes the best workouts are the ones that you do just for fun. Workout for fun with help from a TV on Demand fitness specialist in this free video series.\"><div class=\"lyte-wrapper\" title=\"Shoulder Shrugs Using an Elastic Band : Workout Techniques\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_jaDMRfilDrM\"><div id=\"lyte_jaDMRfilDrM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjaDMRfilDrM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Shoulder Shrugs Using an Elastic Band : Workout Techniques<\/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\/jaDMRfilDrM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjaDMRfilDrM%2F0.jpg\" alt=\"Shoulder Shrugs Using an Elastic Band : Workout Techniques\" 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\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dik dur.<\/p>\n<p class=\"num\">Diren\u00e7 band\u0131n\u0131n orta k\u0131sm\u0131n\u0131 ayakkab\u0131lar\u0131n\u0131n alt\u0131na yerle\u015ftir. Tutamaklar\u0131 iki elinle kavray\u0131p kollar\u0131n\u0131 v\u00fccudunun yanlar\u0131nda uzatarak yeniden do\u011frul.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 kald\u0131r. Bu hareket, band\u0131n tutamaklar\u0131n\u0131 do\u011frudan yukar\u0131 \u00e7eker. Omuzlar\u0131n yukar\u0131dayken k\u0131sa bir s\u00fcre bekle ve ard\u0131ndan omuzlar\u0131n\u0131 yeniden indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersiz boyunca kollar\u0131n\u0131n d\u00fcz kald\u0131\u011f\u0131ndan emin ol. Diren\u00e7 band\u0131n\u0131 dirseklerinle de\u011fil, omuzlar\u0131nla kald\u0131r\u0131p indir.<\/p>\n","protected":false},"featured_media":9593,"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":"TheraBand ile omuz silkme","target-muscles":25056,"equipment":5015,"muscles":5300,"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9568,9205,9601,7108,8490]},"yoast_head":"<title>Diren\u00e7 band\u0131yla omuz silkme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla omuz silkme: band\u0131 ayaklar\u0131n\u0131n alt\u0131na yerle\u015ftirmeyi ve k\u00fcrek kemiklerinin iki farkl\u0131 konumunu ke\u015ffet. 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