{"id":9712,"date":"2026-10-17T14:12:25","date_gmt":"2026-10-17T12:12:25","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9712"},"modified":"2026-10-17T21:52:43","modified_gmt":"2026-10-17T19:52:43","slug":"ters-crunch","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ters-crunch\/","title":{"rendered":"Ters crunch"},"content":{"rendered":"<p>Ters crunch \u00f6ncelikle kar\u0131n kaslar\u0131n\u0131n alt k\u0131sm\u0131n\u0131 hedefler. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8793\">&#8220;Normal&#8221; crunch<\/a> hareketinin aksine hareket ters y\u00f6nde yap\u0131l\u0131r. G\u00f6vdeni kald\u0131rmak yerine bacaklar\u0131n ve kal\u00e7an dahil olmak \u00fczere v\u00fccudunun alt yar\u0131s\u0131n\u0131 hareket ettirirsin: Bacaklar\u0131n d\u00fcz halde s\u0131rt\u00fcst\u00fc yatar, bacaklar\u0131n\u0131 yere dik olacak \u015fekilde d\u00fcmd\u00fcz yukar\u0131 kald\u0131r\u0131rs\u0131n.<\/p>\n<p>Normal crunch hareketinde oldu\u011fu gibi, yaln\u0131zca yeterince yumu\u015fak bir zemine ihtiya\u00e7 duyars\u0131n. Bu da hareketi evde antrenman i\u00e7in \u00e7ok uygun k\u0131lar.<\/p>\n<p>Ters crunch, di\u011fer kar\u0131n egzersizleri gibi t\u00fcm kar\u0131n b\u00f6lgesini \u00e7al\u0131\u015ft\u0131rsa da odak belirgin bi\u00e7imde kar\u0131n kaslar\u0131n\u0131n alt k\u0131sm\u0131ndad\u0131r.<\/p>\n<p>Alt kar\u0131n kaslar\u0131n\u0131 hedefleyen di\u011fer egzersizler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9095\">diz kald\u0131rma<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9133\">as\u0131l\u0131 diz kald\u0131rma<\/a> ve evde yapabilece\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9442\">makas hareketi<\/a> bulunur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ters crunch hareketinin bir\u00e7ok \u00e7e\u015fidi vard\u0131r ve hangisinin &#8220;as\u0131l&#8221; egzersiz oldu\u011fu konusunda g\u00f6r\u00fc\u015fler de\u011fi\u015fir. A\u015fa\u011f\u0131da, crunch hareketinin sonunda kal\u00e7an\u0131n kald\u0131r\u0131ld\u0131\u011f\u0131 ve b\u00f6ylece hedef kaslara en iyi \u015fekilde odaklan\u0131labildi\u011fi bir versiyon anlat\u0131l\u0131yor.<\/p>\n<p>Ters crunch hareketini \u00f6zellikle bacak pozisyonunu de\u011fi\u015ftirerek uyarlayabilirsin. Hareketi bacaklar\u0131n d\u00fczken yapmak daha zordur. Ba\u015flang\u0131\u00e7ta zorlan\u0131yorsan egzersizi kolayla\u015ft\u0131rmak i\u00e7in dizlerini b\u00fck. Kaslara verilen uyaran\u0131 art\u0131rmak i\u00e7in zamanla bacaklar\u0131n\u0131 giderek daha fazla d\u00fczle\u015ftir.<\/p>\n<p>Egzersiz s\u0131ras\u0131nda belinde zorlanma hissedersen ellerini v\u00fccudunun yan\u0131nda yere bast\u0131rmak yerine kal\u00e7an\u0131n alt\u0131na yerle\u015ftirmeyi dene. Bu, genellikle belindeki bask\u0131y\u0131 hafifletir.<\/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%2FzY6XsuBXoqg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/zY6XsuBXoqg\" \/><meta itemprop=\"duration\" content=\"PT1M48S\" \/><meta itemprop=\"uploadDate\" content=\"2017-05-24T03:48:02Z\" \/><meta itemprop=\"name\" content=\"Reverse Crunch Tutorial. A great way to build your abs\" \/><meta itemprop=\"description\" content=\"Another Tutorial of an exercise that I am using in my Tabata workouts. Some great tips in this video to help you get the most out of this exercise.\"><div class=\"lyte-wrapper\" title=\"Reverse Crunch Tutorial. A great way to build your abs\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_zY6XsuBXoqg\"><div id=\"lyte_zY6XsuBXoqg\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FzY6XsuBXoqg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Reverse Crunch Tutorial. A great way to build your abs<\/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\/zY6XsuBXoqg\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FzY6XsuBXoqg%2F0.jpg\" alt=\"Reverse Crunch Tutorial. A great way to build your abs\" 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<ol>\n<li>Bacaklar\u0131n birbirine yak\u0131n olacak \u015fekilde s\u0131rt\u00fcst\u00fc uzan.<\/li>\n<li>Kollar\u0131n\u0131 kal\u00e7an\u0131n hemen yan\u0131na yerle\u015ftir ve avu\u00e7 i\u00e7lerini yere bast\u0131r.<\/li>\n<li>Bacaklar\u0131n\u0131 yerle temaslar\u0131 kesilecek kadar hafif\u00e7e kald\u0131r. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/li>\n<li>D\u00fcz bacaklar\u0131n\u0131 kal\u00e7adan kald\u0131rarak g\u00f6vdenle 90 derecelik a\u00e7\u0131 olu\u015fturacak konuma getir. Hareket s\u0131ras\u0131nda dizlerinin hafif\u00e7e b\u00fck\u00fclmesi normaldir. Bu a\u00e7\u0131ya ula\u015ft\u0131\u011f\u0131nda kal\u00e7an\u0131 kald\u0131r ve bacaklar\u0131n\u0131 yukar\u0131 do\u011fru uzat.<\/li>\n<li>Kal\u00e7an\u0131 kontroll\u00fc bi\u00e7imde yeniden indir ve bacaklar\u0131n\u0131 ba\u015flang\u0131\u00e7 pozisyonuna getir.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Kaslar\u0131 en iyi \u015fekilde uyarmak i\u00e7in egzersizi tarif edilen hareket a\u00e7\u0131kl\u0131\u011f\u0131nda yapman \u00f6nemlidir. Daha kolay oldu\u011fu i\u00e7in hareketin yaln\u0131zca k\u00fc\u00e7\u00fck bir b\u00f6l\u00fcm\u00fcn\u00fc yapmakla yetinme. Eksik uygulamaya al\u0131\u015f\u0131rsan antrenman daha az etkili olur. Ba\u015flang\u0131\u00e7ta zor gelse bile egzersizi m\u00fcmk\u00fcn oldu\u011funca d\u00fczg\u00fcn yapmaya \u00e7al\u0131\u015f; gerekirse tekrarlar ve setler aras\u0131nda daha uzun dinlen.<\/p>\n","protected":false},"featured_media":9716,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":498,"equipment":5020,"muscles":5328,"supporting-muscles":null,"training-type":null,"training-plans":[5483,28771,28783,28735,28741,28747,28761,28777],"alternative_exercises":[9133,9095,9102]},"yoast_head":"<title>Ters crunch - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ters crunch: d\u00fcz bacakl\u0131 ve b\u00fck\u00fcl\u00fc dizli se\u00e7enekleri ke\u015ffet. 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