{"id":9610,"date":"2026-10-17T14:11:51","date_gmt":"2026-10-17T12:11:51","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9610"},"modified":"2026-10-17T14:11:51","modified_gmt":"2026-10-17T12:11:51","slug":"negatif-egimli-sehpada-mekik","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/negatif-egimli-sehpada-mekik\/","title":{"rendered":"Ters e\u011fimli sehpada mekik"},"content":{"rendered":"<p>Ters e\u011fimli sehpada mekik, ileri seviyedeki ki\u015filer i\u00e7in yerde yap\u0131lan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9589\">normal meki\u011fin<\/a> bir \u00fcst basama\u011f\u0131d\u0131r. Hareket ayn\u0131d\u0131r: S\u0131rt\u00fcst\u00fc uzan\u0131r ve kal\u00e7andan b\u00fck\u00fclerek g\u00f6vdeni bacaklar\u0131na do\u011fru kald\u0131r\u0131rs\u0131n. Ancak ters e\u011fimli sehpada g\u00f6vden a\u015fa\u011f\u0131 e\u011fimli konumdayken harekete ba\u015flars\u0131n. Bu, hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 art\u0131r\u0131r ve \u00fcst kar\u0131n kaslar\u0131n\u0131 daha etkili \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p>\u00dcst kar\u0131n antrenman\u0131 i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8793\">crunch <\/a>veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8826\">kabloda crunch<\/a> da deneyebilirsin. Alt kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9095\">diz kald\u0131rma<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9442\">makas hareketini<\/a> dene.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ters e\u011fim a\u00e7\u0131s\u0131 i\u00e7in kesin bir kural yoktur; ancak yeni duru\u015fa ve harekete al\u0131\u015fabilmek i\u00e7in daha d\u00fc\u015f\u00fck bir a\u00e7\u0131yla ba\u015flamak en iyisidir. Kondisyonun geli\u015ftik\u00e7e a\u00e7\u0131y\u0131 art\u0131r. Genellikle 30 ila 45 derece aral\u0131\u011f\u0131 \u00f6nerilir.<\/p>\n<p>Kollar\u0131n\u0131n konumunu se\u00e7ebilirsin: Ellerini ba\u015f\u0131n\u0131n yan\u0131nda gev\u015fek\u00e7e tutabilir veya g\u00f6\u011fs\u00fcne koyabilirsin. Her iki durumda da kollar\u0131n\u0131 h\u0131z almak veya kendini yukar\u0131 \u00e7ekmek i\u00e7in kullanma.<\/p>\n<p>Ters e\u011fimli sehpada mekik, antrenman\u0131na a\u011f\u0131rl\u0131k eklemenin de iyi bir yoludur. Normal mekik art\u0131k yeterince zorlam\u0131yorsa g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde tutamakl\u0131 bir a\u011f\u0131rl\u0131k plakas\u0131 tutmay\u0131 dene. Daha geni\u015f hareket a\u00e7\u0131kl\u0131\u011f\u0131, bu egzersizi normal mekikten daha etkili hale getirir.<\/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%2FIINnwHwexkg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/IINnwHwexkg\" \/><meta itemprop=\"duration\" content=\"PT1M21S\" \/><meta itemprop=\"uploadDate\" content=\"2018-09-26T20:18:11Z\" \/><meta itemprop=\"name\" content=\"Build Six Pack Abs With Decline Sit Ups [Advanced Technique]\" \/><meta itemprop=\"description\" content=\"Next, watch How to do a Perfect Plank for a scalable core-strength starting point: https:\/\/www.youtube.com\/watch?v=oUu_4RuySbA Train with SST in Tampa, St. Petersburg, or Tallahassee: https:\/\/seriouslystrongtraining.com\/schedule-your-free-strategy-session\/?utm_source=youtube&amp;utm_medium=organic&amp;utm_campaign=evergreen_strength&amp;utm_content=decline_situps This lesson demonstrates a decline sit-up as a more demanding trunk- and hip-flexion exercise. Use a stable setup, a deliberate range, and a version that fits your current training experience. Do not force an exercise that is painful or difficult to control. More core-training guidance: https:\/\/seriouslystrongtraining.com\/the-serious-guide-to-core-abs-training\/ Website: https:\/\/seriouslystrongtraining.com\/ Facebook: https:\/\/www.facebook.com\/SeriouslyStrongTraining\/ Instagram: https:\/\/www.instagram.com\/seriouslystrong\/\"><div class=\"lyte-wrapper\" title=\"Build Six Pack Abs With Decline Sit Ups [Advanced Technique]\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_IINnwHwexkg\"><div id=\"lyte_IINnwHwexkg\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIINnwHwexkg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Build Six Pack Abs With Decline Sit Ups [Advanced Technique]<\/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\/IINnwHwexkg\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIINnwHwexkg%2F0.jpg\" alt=\"Build Six Pack Abs With Decline Sit Ups [Advanced Technique]\" 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\">Yakla\u015f\u0131k 30-45 dereceye ayarlanm\u0131\u015f ters e\u011fimli sehpaya oturarak ba\u015fla.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 pedlerin arkas\u0131na takarak sabitle.<\/p>\n<p class=\"num\">Ellerini g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde gev\u015fek\u00e7e tut, ard\u0131ndan s\u0131rt\u0131n ve ba\u015f\u0131n sehpan\u0131n dayana\u011f\u0131na de\u011fecek \u015fekilde geriye uzan. S\u0131rt\u0131n d\u00fcz, belin hafif kavisli olmal\u0131d\u0131r. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">G\u00f6vdeni dizlerine do\u011fru kald\u0131r; kar\u0131n kaslar\u0131n\u0131n daha g\u00fc\u00e7l\u00fc kas\u0131lmas\u0131 i\u00e7in s\u0131rt\u0131n\u0131 hafif\u00e7e b\u00fck. En \u00fcst konumu k\u0131sa bir s\u00fcre koru, ard\u0131ndan g\u00f6vdeni yava\u015f ve kontroll\u00fc bir \u015fekilde 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>Tam hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 kulland\u0131\u011f\u0131ndan emin ol. Bunun en kolay yolu, ba\u015flang\u0131\u00e7 pozisyonunda s\u0131rt\u0131n\u0131 b\u00fck\u00fcl\u00fc de\u011fil d\u00fcz tutmakt\u0131r. S\u0131rt\u0131n\u0131 b\u00fckmek oda\u011f\u0131 \u00fcst kar\u0131n kaslar\u0131ndan uzakla\u015ft\u0131r\u0131r.<\/p>\n<p>Ters e\u011fimli sehpada mekik yaparken savrulma; bu, antrenman\u0131n etkisini azalt\u0131r. Bacaklar\u0131n sehpada sabit oldu\u011fu i\u00e7in dikkatini harekete vererek savrulmaktan ka\u00e7\u0131nabilirsin.<\/p>\n<p>Kollar\u0131n\u0131n konumu da bu harekette sorun yaratabilir. Ellerini ba\u015f\u0131n\u0131n arkas\u0131nda tutuyorsan ba\u015f\u0131n\u0131 yukar\u0131 \u00e7ekme. Bu, boynuna gereksiz y\u00fck bindirir. Parmaklar\u0131n\u0131 ba\u015f\u0131n\u0131n arkas\u0131na gev\u015fek\u00e7e koy veya kollar\u0131n\u0131 g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde tut.<\/p>\n","protected":false},"featured_media":9612,"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":"Negatif e\u011fimli sehpada mekik","target-muscles":24597,"equipment":[5032],"muscles":[5328],"supporting-muscles":[],"training-type":[],"training-plans":[5483],"alternative_exercises":[9589,7407,6755,7366]},"yoast_head":"<title>Ters e\u011fimli sehpada mekik - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ters e\u011fimli sehpada mekik: sehpa e\u011fimini ve ini\u015f kontrol\u00fcn\u00fc ke\u015ffet. 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