{"id":9682,"date":"2026-09-26T11:34:53","date_gmt":"2026-09-26T09:34:53","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9682"},"modified":"2026-09-26T11:34:53","modified_gmt":"2026-09-26T09:34:53","slug":"halterle-bas-ustu-triceps-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-bas-ustu-triceps-acis\/","title":{"rendered":"Halterle ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f"},"content":{"rendered":"

Halterle ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f, iki kolundaki triseps kaslar\u0131n\u0131 ayn\u0131 anda ve odakl\u0131 bi\u00e7imde \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar. Hareket, di\u011fer triseps izolasyon egzersizlerine olduk\u00e7a benzese de (a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirmek i\u00e7in dirseklerini a\u00e7ars\u0131n) biraz daha zorlay\u0131c\u0131 olabilir. \u00c7\u00fcnk\u00fc hareketi ak\u0131c\u0131 bi\u00e7imde yapabilmek i\u00e7in v\u00fccudunu bilin\u00e7li olarak sabit tutman gerekir.<\/p>\n

Yeni ba\u015flayanlar i\u00e7in damb\u0131lla triseps a\u00e7\u0131\u015f<\/a>, kickback<\/a> veya kabloda triseps a\u00e7\u0131\u015f<\/a> gibi alternatifler iyi bir ba\u015flang\u0131\u00e7t\u0131r.<\/p>\n

Triseps kaslar\u0131n\u0131 odakl\u0131 bi\u00e7imde ama izole etmeden \u00e7al\u0131\u015ft\u0131rmak i\u00e7in dar tutu\u015fla bench press<\/a> veya dips<\/a> egzersizlerine g\u00f6z at. Bu hareketler triseps kaslar\u0131n\u0131n yan\u0131 s\u0131ra g\u00f6\u011fs\u00fcn\u00fc ve omuzlar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n

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

Halterle triseps a\u00e7\u0131\u015f\u0131 d\u00fcz halter bar\u0131yla veya EZ barla yapabilirsin. EZ bar bileklerini daha az zorlayabilir ve daha g\u00fcvenli bir tutu\u015f sa\u011flayabilir. Ancak elinin alt\u0131nda EZ bar yoksa d\u00fcz halter bar\u0131 da gayet uygundur.<\/p>\n

Tutu\u015fun omuz geni\u015fli\u011finden biraz daha dar olmal\u0131d\u0131r.<\/p>\n

Bu egzersizi oturarak veya ayakta yapabilirsin. Ayakta yapmak, g\u00f6vde kaslar\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in biraz daha zordur. \u0130ki uygulama da triseps kaslar\u0131n i\u00e7in ayn\u0131 derecede etkilidir. A\u015fa\u011f\u0131da oturarak yap\u0131lan uygulama anlat\u0131lmaktad\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To: Standing Overhead Tricep Extension with E-Z Curl Bar<\/div><\/div>
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