{"id":9697,"date":"2026-10-17T14:01:31","date_gmt":"2026-10-17T12:01:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9697"},"modified":"2026-10-17T21:16:32","modified_gmt":"2026-10-17T19:16:32","slug":"dambil-pullover","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambil-pullover\/","title":{"rendered":"Damb\u0131lla pullover"},"content":{"rendered":"

Ba\u015f \u00fcst\u00fc \u00e7eki\u015f olarak da bilinen pullover, g\u00f6\u011f\u00fcs ve s\u0131rt kaslar\u0131n\u0131 geli\u015ftirmek i\u00e7in kullan\u0131lan klasik bir egzersizdir. Hareketi yapmak i\u00e7in k\u00fcrek kemiklerinin ve ensenin \u00fczerinde uzan\u0131r, kollar\u0131n\u0131 d\u00fcz tutarak bir damb\u0131l\u0131 ba\u015f\u0131n\u0131n arkas\u0131na indirirsin.<\/p>\n

Bu egzersiz olduk\u00e7a zorlay\u0131c\u0131 olabilir; bu y\u00fczden ileri seviyede antrenman yapanlara daha uygundur.<\/p>\n

S\u0131rt\u0131n i\u00e7in alternatif bir egzersiz ar\u0131yorsan d\u00fcz kolla lat pulldown<\/a> iyi bir se\u00e7enektir; hareket d\u00fczeni pullover hareketine benzer. G\u00f6\u011f\u00fcs i\u00e7inse yukar\u0131 do\u011fru de\u011fil, yana do\u011fru bir a\u00e7\u0131\u015f hareketiyle g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 geren g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a> hareketini d\u00fc\u015f\u00fcnebilirsin.<\/p>\n

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

Damb\u0131lla triseps a\u00e7\u0131\u015f veya damb\u0131lla skull crusher hareketlerinde oldu\u011fu gibi, pullover hareketinde de do\u011fru damb\u0131l\u0131 kullanman \u00e7ok \u00f6nemlidir. D\u00fcz tutma sapl\u0131 damb\u0131llardan ka\u00e7\u0131n; yayl\u0131 kelep\u00e7eleri genellikle bu egzersiz i\u00e7in yeterince g\u00fc\u00e7l\u00fc de\u011fildir. A\u011f\u0131rl\u0131k plakalar\u0131na yandan y\u00fck binmesi i\u00e7in tasarlanmad\u0131klar\u0131ndan ayarlanabilir damb\u0131llar da \u00f6nerilmez.<\/p>\n

Sa\u011flam vidal\u0131 kilitleri olan veya sabit a\u011f\u0131rl\u0131kl\u0131 damb\u0131llar, pullover i\u00e7in en iyi se\u00e7enektir. Ancak ba\u015flamadan \u00f6nce damb\u0131l\u0131n bu y\u00fck\u00fc ta\u015f\u0131yabildi\u011fini kontrol et.<\/p>\n

A\u011f\u0131rl\u0131k sehpas\u0131na enlemesine veya uzunlamas\u0131na uzanabilirsin. Her iki pozisyon da s\u0131rt ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 ayn\u0131 \u00f6l\u00e7\u00fcde \u00e7al\u0131\u015ft\u0131r\u0131r. Ancak enlemesine yatarken v\u00fccudunun alt k\u0131sm\u0131n\u0131 daha fazla sabitlemen gerekir; bu da g\u00f6vde kaslar\u0131na daha fazla y\u00fck bindirir. Bu uygulama daha karma\u015f\u0131k ve zorlay\u0131c\u0131 oldu\u011fundan, genellikle uzunlamas\u0131na uzanarak ba\u015flamak daha iyidir.<\/p>\n

Dirseklerinin pozisyonunu hafif\u00e7e de\u011fi\u015ftirerek g\u00f6\u011fs\u00fcne veya s\u0131rt\u0131na odaklanabilirsin. G\u00f6\u011f\u00fcs i\u00e7in dirseklerini olduk\u00e7a d\u00fcz ve birbirine paralel tut. S\u0131rt i\u00e7in dirseklerini hafif\u00e7e d\u0131\u015far\u0131 \u00e7evir ve a\u011f\u0131rl\u0131\u011f\u0131 daha a\u015fa\u011f\u0131 indir.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Dumbbell Pullover: Chest or Back Exercise?<\/div><\/div>
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