{"id":9659,"date":"2026-09-26T05:13:03","date_gmt":"2026-09-26T03:13:03","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9659"},"modified":"2026-10-17T21:15:53","modified_gmt":"2026-10-17T19:15:53","slug":"t-bar-kurek-cekis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/t-bar-kurek-cekis\/","title":{"rendered":"T-bar row"},"content":{"rendered":"

T-bar row, \u00fcst s\u0131rt\u0131, trapez kaslar\u0131n\u0131 ve arka omzu hedefleyen bir egzersizdir. \u00d6ne e\u011filip a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 kald\u0131rd\u0131\u011f\u0131n halterle row hareketine benzer.<\/p>\n

T-bar row ile klasik halterle row aras\u0131ndaki en b\u00fcy\u00fck fark tutu\u015ftur. T-bar row hareketinde genellikle dar n\u00f6tr tutu\u015f kullan\u0131l\u0131r. Bu, trapez kaslar\u0131na ve omuzlara daha az, kanat kaslar\u0131na daha fazla a\u011f\u0131rl\u0131k verir.<\/p>\n

Halterle row hareketinin yan\u0131 s\u0131ra makinede row<\/a>, kabloda row<\/a> veya ters row<\/a> ile de \u00fcst s\u0131rt\u0131n\u0131 hedefleyebilirsin.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

T-bar row hareketini ek bir tutamakla veya tutamaks\u0131z yapabilirsin. Halterin alt\u0131na a\u00e7\u0131l\u0131 bir kablo tutama\u011f\u0131 yerle\u015ftirirsen a\u011f\u0131rl\u0131\u011f\u0131 genellikle daha g\u00fcvenli hareket ettirebilirsin. Tutamak yoksa bar\u0131 iki elinle s\u0131k\u0131ca kavraman da m\u00fcmk\u00fcnd\u00fcr.<\/p>\n

Kullanaca\u011f\u0131n tutu\u015f ki\u015fisel tercihine ba\u011fl\u0131d\u0131r. Ancak daha geni\u015f tutu\u015flar\u0131 normal halterle row hareketinde rahat\u00e7a kullanabildi\u011fin i\u00e7in T-bar row hareketinde genellikle dar n\u00f6tr tutu\u015f tercih edilir.<\/p>\n

Hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak istiyorsan i\u015fine yarayacak bir ipucu: Daha k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131k plakalar\u0131 kullan (videoya g\u00f6z at). Birka\u00e7 b\u00fcy\u00fck plaka yerine birden fazla k\u00fc\u00e7\u00fck plaka kullanarak bar\u0131 daha yak\u0131na \u00e7ekebilir, hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ve kaslar\u0131na gelen uyaran\u0131 art\u0131rabilirsin.<\/p>\n

T-bar row en iyi T-bar row platformuyla yap\u0131l\u0131r. Bar platforma yerle\u015ftirilir ve yaln\u0131zca d\u00f6nd\u00fcr\u00fclebilir ve kald\u0131r\u0131labilir; yerinden kayd\u0131r\u0131lamaz. Platformun yoksa halteri \u00f6rne\u011fin power rack’in bir k\u00f6\u015fesine yerle\u015ftirip a\u011f\u0131r bir a\u011f\u0131rl\u0131k plakas\u0131yla sabitleyebilirsin. Bu y\u00f6ntem iyi \u00e7al\u0131\u015f\u0131r; ancak bar\u0131n g\u00fcvenle sabitlendi\u011finden emin olmak i\u00e7in birka\u00e7 deneme gerekebilir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To T-Bar Row The Right Way! (BACK BUILDER!)<\/div><\/div>
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