{"id":9589,"date":"2026-10-17T14:12:00","date_gmt":"2026-10-17T12:12:00","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9589"},"modified":"2026-10-17T21:14:35","modified_gmt":"2026-10-17T19:14:35","slug":"mekik","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/mekik\/","title":{"rendered":"Mekik"},"content":{"rendered":"<p>Meki\u011fi hepimiz biliriz ve muhtemelen bir zamanlar yapm\u0131\u015f\u0131zd\u0131r. Bu klasik kar\u0131n egzersizinde bacaklar\u0131n b\u00fck\u00fcl\u00fcyken s\u0131rt\u00fcst\u00fc uzan\u0131r ve g\u00f6vdenin tamam\u0131n\u0131 dizlerine do\u011fru kald\u0131rarak ba\u015fta d\u00fcz kar\u0131n kaslar\u0131n\u0131, yani rectus abdominisi \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n; kal\u00e7a fleks\u00f6rlerin de harekete kat\u0131l\u0131r.<\/p>\n<p>G\u00f6r\u00fcn\u00fc\u015fleri benzer oldu\u011fu i\u00e7in mekik s\u0131kl\u0131kla <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8793\">crunch hareketiyle<\/a> kar\u0131\u015ft\u0131r\u0131l\u0131r. Ancak crunch hareketinin a\u00e7\u0131kl\u0131\u011f\u0131 daha k\u00fc\u00e7\u00fckt\u00fcr ve daha \u00e7ok kar\u0131n kaslar\u0131n\u0131n \u00fcst b\u00f6l\u00fcm\u00fcne odaklan\u0131r.<\/p>\n<p>Normal meki\u011fe alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9610\">egzersizi ters e\u011fimli bir sehpada<\/a> yapabilirsin. Crunch gibi bu versiyon da d\u00fcz kar\u0131n kas\u0131n\u0131n \u00fcst b\u00f6l\u00fcm\u00fcne daha fazla odaklan\u0131r. Ancak g\u00f6vde geriye e\u011fildi\u011fi ve hareketi tamamlamak i\u00e7in daha uzun bir yol kat etti\u011fi i\u00e7in hareket a\u00e7\u0131kl\u0131\u011f\u0131 daha b\u00fcy\u00fckt\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Mekikte \u00f6zellikle ellerin konumuna ili\u015fkin bir\u00e7ok k\u00fc\u00e7\u00fck varyasyon vard\u0131r. Ellerini g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcne, v\u00fccudunun yan\u0131na veya ba\u015f\u0131n\u0131n yan\u0131na ya da arkas\u0131na koyabilirsin. Nereye koyarsan koy, ellerini ivme kazanmak veya g\u00f6vdene kuvvet uygulamak i\u00e7in kullanmad\u0131\u011f\u0131ndan emin ol. Ellerin ba\u015f\u0131ndaysa gev\u015fek tut ve yaln\u0131zca denge sa\u011flamak i\u00e7in kullan.<\/p>\n<p>Ellerini \u00f6ne g\u00f6t\u00fcrmek a\u011f\u0131rl\u0131k merkezini de\u011fi\u015ftirdi\u011fi i\u00e7in meki\u011fi kolayla\u015ft\u0131r\u0131r. Ellerini kal\u00e7an\u0131n yan\u0131na koymak yeni ba\u015flayanlar i\u00e7in iyi bir se\u00e7enektir. \u0130leri seviyedeysen antrenman yo\u011funlu\u011funu art\u0131rmak i\u00e7in kollar\u0131n\u0131 ba\u015f\u0131n\u0131n \u00fczerine do\u011fru d\u00fcz uzatabilirsin.<\/p>\n<p>Mekikte dizlerin b\u00fck\u00fcl\u00fcd\u00fcr; ancak yeni ba\u015fl\u0131yorsan ayaklar\u0131n\u0131 bir yere sabitlemen gerekebilir. \u0130lerledik\u00e7e dizlerin b\u00fck\u00fcl\u00fcyken ayaklar\u0131n\u0131 sabitlemeden yerde tutabilir hale gelirsin. Bacaklar\u0131n\u0131 uzatmak a\u011f\u0131rl\u0131k merkezini \u00f6ne kayd\u0131r\u0131r ve hareketi kolayla\u015ft\u0131r\u0131r.<\/p>\n<p>Baz\u0131 mekik \u00e7e\u015fitlerinde b\u00fck\u00fcl\u00fc bacaklar kald\u0131r\u0131l\u0131r. Burada kollar\u0131n\u0131n konumu da \u00f6nemlidir: 3 \u00f6\u011frenciyle statik curl-up pozisyonlar\u0131n\u0131 inceleyen <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/11000\/Electromyographic_Muscle_Activity_in_Curl_Up.32.aspx\">2010 tarihli k\u00fc\u00e7\u00fck bir yay\u0131n<\/a>, d\u00fcz kar\u0131n kas\u0131nda en y\u00fcksek aktivasyonu kollar ba\u015f\u0131n arkas\u0131na uzat\u0131lm\u0131\u015f, kal\u00e7a ve dizler 90 derece b\u00fck\u00fcl\u00fcyken; en d\u00fc\u015f\u00fck aktivasyonu ise ayn\u0131 bacak pozisyonunda kollar g\u00f6vde boyunca uzan\u0131rken \u00f6l\u00e7m\u00fc\u015ft\u00fcr <span id='quelle-1-9589' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/mekik\/#quelle-bottom-1-9589' ><sup>[1]<\/sup><\/a><\/span>. Tam mekik test edilmedi\u011fi i\u00e7in bu sonu\u00e7 yaln\u0131zca dolayl\u0131 bir g\u00f6stergedir.<\/p>\n<p>Bir \u00e7e\u015fit se\u00e7ip set boyunca onu do\u011fru yapmaya odaklanman \u00f6nemlidir. \u0130lerledik\u00e7e farkl\u0131 mekik \u00e7e\u015fitlerini deneyebilir ve yo\u011funlu\u011fu art\u0131rabilirsin.<\/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%2FjDwoBqPH0jk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/jDwoBqPH0jk\" \/><meta itemprop=\"duration\" content=\"PT1M13S\" \/><meta itemprop=\"uploadDate\" content=\"2012-09-02T02:07:57Z\" \/><meta itemprop=\"name\" content=\"How to Do a Sit-Up Properly | Gym Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLB57EFAB4AE6892F4 - - Like these Gym Workouts !!! Check out the official app http:\/\/apple.co\/215Vj7h Watch more How to Work Out at the Gym videos: http:\/\/www.howcast.com\/videos\/503983-How-to-Do-a-SitUp-Properly-Gym-Workout Hey guys, this is Max Tapper again for HowCast and today what we&#039;re going to go through is how to do a situp correctly. Now, a lot of you guys are out there doing situps in the gym but few of you guys are doing it correctly. So, I&#039;m going to show you how to do it. All Right. Take a look. Now, very important, a sit up means that we&#039;re coming from the floor into sitting up. All right. Now your feet must stay on the floor. The thing that people do mostly wrong in the gym is they tug on their neck and try to get themselves up. And do this: one, and back, and back. And that&#039;s wrong. All right. I&#039;m going to show you the way to do it. Nice and controlled. Nice and slow. One, slow on the way down. Two, three, four. All right. So that is the way to do a proper situp. Now guys, go out there, have a ball, knock some abs out and do your situps correctly. All right? Be safe.\"><div class=\"lyte-wrapper\" title=\"How to Do a Sit-Up Properly | Gym Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_jDwoBqPH0jk\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_jDwoBqPH0jk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjDwoBqPH0jk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Sit-Up Properly | Gym 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\/jDwoBqPH0jk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjDwoBqPH0jk%2F0.jpg\" alt=\"How to Do a Sit-Up Properly | Gym 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 egzersiz mat\u0131na uzan.<\/p>\n<p class=\"num\">Dizlerini 90 derecelik a\u00e7\u0131yla b\u00fck. M\u00fcmk\u00fcnse hem topuklar\u0131n hem ayak parmaklar\u0131n yere de\u011fsin. Bacaklar\u0131n\u0131 birbirine yak\u0131n, en fazla kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k tut. Gerekirse ayaklar\u0131n\u0131 sabitle.<\/p>\n<p class=\"num\">Ellerini ba\u015f\u0131n\u0131n yanlar\u0131na yerle\u015ftir; parmak u\u00e7lar\u0131n ba\u015f\u0131na hafif\u00e7e de\u011fsin. S\u0131rt\u00fcst\u00fc d\u00fcz uzan ve yukar\u0131 bak. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Kal\u00e7andan b\u00fck\u00fcl\u00fcp ba\u015f\u0131n\u0131 dizlerine do\u011fru g\u00f6t\u00fcrerek g\u00f6vdeni kontroll\u00fc bir \u015fekilde kald\u0131r. G\u00f6vden veya karn\u0131n bacaklar\u0131na de\u011fdi\u011finde hareket tamamlan\u0131r. Kontroll\u00fc bir \u015fekilde ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n. Antrenman\u0131 daha etkili hale getirmek i\u00e7in ba\u015flang\u0131\u00e7 pozisyonunda bile kar\u0131n kaslar\u0131ndaki gerginli\u011fi koru; s\u0131rt\u00fcst\u00fc tamamen gev\u015feme.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Mekik yaparken savrulmaktan ka\u00e7\u0131n; bu, egzersizin etkisini azaltan yayg\u0131n bir hatad\u0131r. Mekik yeni ba\u015flayanlar i\u00e7in zor olsa da g\u00f6vdeni kontroll\u00fc kald\u0131rman \u00e7ok \u00f6nemlidir. Daha az say\u0131da kontroll\u00fc tekrar, kaslara daha fazla uyaran sa\u011flar.<\/p>\n<p>Ellerin ba\u015f\u0131n\u0131n arkas\u0131nda birle\u015fmi\u015fken ba\u015f\u0131n\u0131 yukar\u0131 \u00e7ekme. Bu da savrulmaya yol a\u00e7abilir ve boynunun a\u015f\u0131r\u0131 gerilmesi nedeniyle sakatlanma riskini art\u0131rabilir. Bu el konumunda dikkatli ol; kollar\u0131n\u0131 ba\u015f\u0131n\u0131n yanlar\u0131nda veya arkas\u0131nda gev\u015fek tut. Alternatif olarak ellerini g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcne ya da kal\u00e7alar\u0131na koyabilirsin, ancak bu konumlarda da gev\u015fek tut.<\/p>\n<p>Geleneksel mekikte ayaklar\u0131n\u0131 egzersiz boyunca yerde tut. Tekrar zor geldi\u011fi i\u00e7in ayaklar\u0131n\u0131 kald\u0131rma. Bacaklar\u0131n\u0131 yaln\u0131zca antrenman uyaran\u0131n\u0131 de\u011fi\u015ftirmek i\u00e7in bilerek bacaklar\u0131n b\u00fck\u00fcl\u00fc ve havadayken mekik yap\u0131yorsan kald\u0131r.<\/p>\n","protected":false},"featured_media":9609,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"G\u00f6vde b\u00fckme","target-muscles":14455,"equipment":5020,"muscles":[5328,5329],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,5479,5481,5487],"alternative_exercises":[9610,7407,6755,7366]},"yoast_head":"<title>Mekik - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Mekik: el ve bacak pozisyonu se\u00e7eneklerini ke\u015ffet. 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