{"id":9601,"date":"2026-09-26T05:11:37","date_gmt":"2026-09-26T03:11:37","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9601"},"modified":"2026-09-26T05:11:37","modified_gmt":"2026-09-26T03:11:37","slug":"kabloda-omuz-silkme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kabloda-omuz-silkme\/","title":{"rendered":"Kabloda omuz silkme"},"content":{"rendered":"<p>Kabloda omuz silkme, bilinen <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9568\">damb\u0131lla omuz silkme egzersizinin<\/a> bir \u00e7e\u015fididir. Ayakta kollar\u0131n uzanm\u0131\u015f halde durur ve omuzlar\u0131n\u0131 y\u00fckselterek a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rs\u0131n. Bu egzersiz trapez kaslar\u0131n\u0131 izole etmeye odaklan\u0131r.<\/p>\n<p>Kabloda omuz silkmeyle <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9205\">halterle omuz silkme<\/a> aras\u0131ndaki temel fark, a\u011f\u0131rl\u0131\u011f\u0131n s\u00fcrekli \u00f6ne ve a\u015fa\u011f\u0131 do\u011fru \u00e7ekmesidir. Yaln\u0131zca yukar\u0131 de\u011fil, geriye do\u011fru da kald\u0131rd\u0131\u011f\u0131n i\u00e7in antrenman uyaran\u0131 de\u011fi\u015fir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9492\">E\u011fimli sehpada omuz silkmeye<\/a> benzer; ancak bu etki ayn\u0131 \u00f6l\u00e7\u00fcde belirgin de\u011fildir. Se\u00e7im, ki\u015fisel hedeflerine ba\u011fl\u0131d\u0131r.<\/p>\n<p>Trapez kaslar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131ran di\u011fer egzersizler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8592\">damb\u0131lla dik \u00e7eki\u015f<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9229\">lat pulldown<\/a> bulunur. Bunlar \u00fcst s\u0131rt\u0131, omuzlar\u0131 ve kollar\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kabloda omuz silkme yaparken, halterle yap\u0131lan \u00e7e\u015fitte oldu\u011fu gibi tutu\u015f geni\u015fli\u011fini tercihine g\u00f6re ayarlayabilirsin. Genellikle yakla\u015f\u0131k omuz geni\u015fli\u011finde bir tutu\u015f \u00f6nerilir.<\/p>\n<p>Sana en uygun olan\u0131 bulmak i\u00e7in farkl\u0131 tutu\u015flar\u0131 da deneyebilirsin. Herkese uyan tek bir tutu\u015f yoktur; farkl\u0131 se\u00e7enekleri dene ve kaslar\u0131n\u0131 hangisinde daha iyi hissetti\u011fine bak.<\/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%2FWab3-dsZohU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Wab3-dsZohU\" \/><meta itemprop=\"duration\" content=\"PT1M29S\" \/><meta itemprop=\"uploadDate\" content=\"2014-12-23T21:27:39Z\" \/><meta itemprop=\"name\" content=\"Cable Shrug - The Proper Lift - BPI Sports\" \/><meta itemprop=\"description\" content=\"Find the Latest Deal on your favorite BPI SPORTS supplements: https:\/\/bpisports.com\/ Join TEAMBPI: https:\/\/bpisports.com\/pages\/partner-program PLEASE NOTE: All VIEWERS are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this VIDEO. To learn more about BPI Sports visit us at: Subscribe: https:\/\/www.youtube.com\/BPISportsChannel Website: https:\/\/bpisports.com\/ Facebook: https:\/\/www.facebook.com\/BPIonline Twitter: https:\/\/twitter.com\/bpi_sports Instagram: https:\/\/instagram.com\/bpi_sports\"><div class=\"lyte-wrapper\" title=\"Cable Shrug - The Proper Lift - BPI Sports\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Wab3-dsZohU\"><div id=\"lyte_Wab3-dsZohU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWab3-dsZohU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Cable Shrug - The Proper Lift - BPI Sports<\/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\/Wab3-dsZohU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWab3-dsZohU%2F0.jpg\" alt=\"Cable Shrug - The Proper Lift - BPI Sports\" 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\">Tercih etti\u011fin tutama\u011f\u0131 alt ba\u011flant\u0131 noktas\u0131na tak.<\/p>\n<p class=\"num\">Tak\u0131l\u0131 tutamak elindeyken istasyonun \u00f6n\u00fcnde ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dur. Kollar\u0131n uzanm\u0131\u015f, tutu\u015fun gev\u015fek olsun; a\u011f\u0131rl\u0131k hen\u00fcz kalkmas\u0131n.<\/p>\n<p class=\"num\">Tutama\u011f\u0131 s\u0131k\u0131ca kavra, geriye k\u00fc\u00e7\u00fck bir ad\u0131m at ve kollar\u0131n uzanm\u0131\u015f halde a\u011f\u0131rl\u0131\u011f\u0131 bloktan hafif\u00e7e ay\u0131r.<\/p>\n<p class=\"num\">K\u00fcrek kemiklerini geriye \u00e7ek. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 do\u011frudan yukar\u0131 kald\u0131rarak kablodaki a\u011f\u0131rl\u0131\u011f\u0131 hareket ettir. Kollar\u0131n\u0131 d\u00fcz, omuz kaslar\u0131n\u0131 kas\u0131l\u0131 tut. K\u0131sa bir duraklaman\u0131n ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 blo\u011fa b\u0131rakmadan yeniden indir ve egzersizi tekrarla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Kabloda omuz silkmenin avantajlar\u0131ndan biri s\u00fcrekli a\u015fa\u011f\u0131 \u00e7eki\u015ftir. Bu nedenle ba\u015flang\u0131\u00e7 pozisyonunda a\u011f\u0131rl\u0131\u011f\u0131 havada tuttu\u011fundan ve her tekrardan sonra yerine b\u0131rakmad\u0131\u011f\u0131ndan emin ol.<\/p>\n<p>Her egzersizde oldu\u011fu gibi, eklemlerine binen y\u00fck\u00fc art\u0131ran ve kabloda ani \u00e7eki\u015flere yol a\u00e7an savurma hareketlerinden ka\u00e7\u0131nman \u00f6nemlidir. Bu ani \u00e7eki\u015fler damb\u0131lla yap\u0131lan harekettekinden daha da belirgin olabilir. Bu y\u00fczden her tekrar\u0131 acele etmeden, do\u011fru teknikle ve kontroll\u00fc bi\u00e7imde yap.<\/p>\n","protected":false},"featured_media":9603,"parent":0,"template":"","meta":[],"muskelgruppe":[1637],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":25056,"equipment":5012,"muscles":5300,"supporting-muscles":null,"training-type":null,"training-plans":5483,"alternative_exercises":[9568,9205,9587,9492,7108,8490]},"yoast_head":"<title>Kabloda omuz silkme - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Kabloda omuz silkme: makara mesafesini ve tekrarlar aras\u0131ndaki gerilimi ke\u015ffet. 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