{"id":9692,"date":"2026-09-30T16:57:41","date_gmt":"2026-09-30T14:57:41","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9692"},"modified":"2026-10-17T21:52:27","modified_gmt":"2026-10-17T19:52:27","slug":"dambilla-oturarak-bas-ustu-triceps-acis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-oturarak-bas-ustu-triceps-acis\/","title":{"rendered":"Oturarak damb\u0131lla ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f"},"content":{"rendered":"

Oturarak damb\u0131lla ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f, di\u011fer triseps izolasyon egzersizlerine olduk\u00e7a benzer. A\u011f\u0131rl\u0131\u011f\u0131 dirseklerini kullanarak kald\u0131r\u0131rs\u0131n; genellikle oturarak bir damb\u0131l\u0131 ba\u015f\u0131n\u0131n arkas\u0131ndan yukar\u0131 itersin.<\/p>\n

Yaln\u0131zca bir damb\u0131la ihtiya\u00e7 duydu\u011fun i\u00e7in bu egzersizi evde kolayca yapabilirsin. Alternatif olarak tek kolla damb\u0131lla triseps a\u00e7\u0131\u015f<\/a> veya kickback<\/a> gibi ba\u015fka triseps izolasyon egzersizlerini de deneyebilirsin. Ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f\u0131 halterle<\/a> veya kablo istasyonunda tek kolla<\/a> da yapabilirsin.<\/p>\n

Etkili bir triseps antrenman\u0131 i\u00e7in bu hareketi dar tutu\u015fla bench press<\/a> veya dips<\/a> gibi g\u00f6\u011f\u00fcs egzersizleriyle birle\u015ftir.<\/p>\n

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

Oturarak damb\u0131lla ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015fta do\u011fru ekipman\u0131 kullanman \u00f6nemlidir. Yayl\u0131 kelep\u00e7eli damb\u0131llardan ka\u00e7\u0131n; a\u011f\u0131rl\u0131klar\u0131 sabitleyen bu kelep\u00e7eler yeterince g\u00fc\u00e7l\u00fc olmayabilir ve bir taraftaki plakalar\u0131n ba\u015f\u0131na d\u00fc\u015fmesine yol a\u00e7abilir.<\/p>\n

Ayr\u0131ca bu egzersizde h\u0131zl\u0131 ayarlanabilir (se\u00e7icili) damb\u0131l kullanma; bu damb\u0131llar bu t\u00fcr bir y\u00fck i\u00e7in tasarlanmam\u0131\u015ft\u0131r.<\/p>\n

Bunun yerine vidal\u0131 kilitli veya sabit a\u011f\u0131rl\u0131kl\u0131 damb\u0131l kullan ve ba\u015f\u0131n\u0131n \u00fczerine kald\u0131rmadan \u00f6nce damb\u0131l\u0131n bu y\u00fck\u00fc ta\u015f\u0131yabildi\u011finden emin ol (kullan\u0131m talimatlar\u0131n\u0131 kontrol et).<\/p>\n

Bu egzersizi s\u0131rt dayana\u011f\u0131 olmayan d\u00fcz bir sehpada veya s\u0131rt dayana\u011f\u0131 y\u00fckseltilmi\u015f e\u011fimli bir sehpada yapabilirsin. E\u011fimli sehpada s\u0131rt dayana\u011f\u0131 tamamen dik ya da yaln\u0131zca hafif\u00e7e geriye yat\u0131k olmal\u0131d\u0131r. B\u00f6ylece s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 sabitlenir ve egzersizi uygulaman kolayla\u015f\u0131r.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Dumbbell Seated Overhead Tricep Extension<\/div><\/div>
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