{"id":9759,"date":"2026-10-12T23:59:21","date_gmt":"2026-10-12T21:59:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9759"},"modified":"2026-10-12T23:59:21","modified_gmt":"2026-10-12T21:59:21","slug":"alttan-tutusla-halter-bilek-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/alttan-tutusla-halter-bilek-curl\/","title":{"rendered":"Halterle bilek curl"},"content":{"rendered":"

Halterle bilek curl, \u00f6n kollar\u0131n\u0131 ve kavrama g\u00fcc\u00fcn\u00fc geli\u015ftirmek i\u00e7in \u00e7ok iyi bir izolasyon egzersizidir. Hareket di\u011fer \u00f6n kol curl egzersizlerine benzer; halteri hareket ettirmek i\u00e7in bileklerini b\u00fck\u00fcp a\u00e7ars\u0131n.<\/p>\n

Bilek curl hareketini halterle<\/a> alttan veya \u00fcstten tutu\u015f kullanarak ya da kablo istasyonuyla<\/a>, diren\u00e7 band\u0131yla<\/a> veya damb\u0131llarla<\/a> yapabilirsin. \u00c7eki\u00e7 tutu\u015f<\/a> da se\u00e7enekler aras\u0131ndad\u0131r. Hangi kaslar\u0131n daha \u00e7ok \u00e7al\u0131\u015ft\u0131\u011f\u0131, tutu\u015f bi\u00e7imine g\u00f6re de\u011fi\u015fir: Alttan tutu\u015f b\u00fck\u00fcc\u00fc kaslar\u0131, \u00fcstten tutu\u015f a\u00e7\u0131c\u0131 kaslar\u0131 hedefler. \u0130deal olarak, antrenman program\u0131nda her iki tutu\u015fa da yer vererek iki kas grubunu dengeli bi\u00e7imde \u00e7al\u0131\u015ft\u0131rmal\u0131s\u0131n.<\/p>\n

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

Egzersizi yaparken \u00f6n kollar\u0131n\u0131 uyluklar\u0131na veya bir sehpaya dayayabilirsin. Sehpada duru\u015f genellikle daha sabittir; bu y\u00fczden a\u015fa\u011f\u0131da bu uygulama anlat\u0131lmaktad\u0131r.<\/p>\n

Di\u011fer \u00f6n kol curl hareketlerinde oldu\u011fu gibi, tutu\u015f bi\u00e7imini de\u011fi\u015ftirebilirsin. Halterle bilek curl hareketini alttan veya \u00fcstten tutu\u015fla yapabilirsin. Tutu\u015fa g\u00f6re farkl\u0131 kaslar \u00f6n plana \u00e7\u0131kt\u0131\u011f\u0131ndan, ideal olarak antrenman\u0131na her iki bi\u00e7imi de dahil etmelisin. Alttan tutu\u015fta b\u00fck\u00fcc\u00fc kaslar\u0131 daha fazla \u00e7al\u0131\u015ft\u0131r\u0131rken \u00fcstten tutu\u015fta a\u00e7\u0131c\u0131 kaslara daha \u00e7ok odaklanabilirsin. \u00dcstten tutu\u015fla halterle ters bilek curl<\/a> hareketinin ayr\u0131 anlat\u0131m\u0131n\u0131 burada bulabilirsin.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Barbell Wrist Curls: Adding "Muscle and Strength" to your Forearms the OLD SCHOOL Way<\/div><\/div>
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