{"id":9776,"date":"2026-09-25T07:59:26","date_gmt":"2026-09-25T05:59:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9776"},"modified":"2026-09-25T07:59:26","modified_gmt":"2026-09-25T05:59:26","slug":"dambilla-bilek-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-bilek-curl\/","title":{"rendered":"Damb\u0131lla bilek curl"},"content":{"rendered":"<p>Damb\u0131lla bilek curl, \u00f6n kolunun b\u00fck\u00fcc\u00fc ve a\u00e7\u0131c\u0131 kaslar\u0131n\u0131 hedefleyen \u00e7ok iyi bir izolasyon egzersizidir. Hareket di\u011fer bilek curl egzersizlerine benzer: \u00d6n kolunu uylu\u011funa dayay\u0131p bile\u011fini b\u00fck\u00fcp a\u00e7ars\u0131n.<\/p>\n<p>Kavrama g\u00fcc\u00fcn\u00fc ve \u00f6n kollar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9794\">\u00fcstten tutu\u015fla halterle bilek curl<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9732\">kabloda bilek curl<\/a> veya evde antrenmana \u00e7ok uygun olan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9757\">diren\u00e7 band\u0131yla bilek curl<\/a> gibi bir\u00e7ok ba\u015fka se\u00e7enek de vard\u0131r. T\u00fcm bu egzersizlerde hareket de \u00e7al\u0131\u015fan kaslar da benzerdir. Bu nedenle en iyi se\u00e7ene\u011fi elinin alt\u0131ndaki ekipman belirler.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Damb\u0131lla bilek curl yaparken alttan m\u0131, \u00fcstten mi tutu\u015f kullanmal\u0131s\u0131n? \u0130deal olan, iki tutu\u015f bi\u00e7imiyle de \u00e7al\u0131\u015fmand\u0131r. Alttan tutu\u015f, b\u00fckme hareketiyle \u00f6n kolun b\u00fck\u00fcc\u00fc kaslar\u0131na odaklan\u0131rken \u00fcstten tutu\u015f, a\u00e7ma hareketiyle a\u00e7\u0131c\u0131 kaslar\u0131 hedefler.<\/p>\n<p>Dengeyi korumak i\u00e7in antrenman program\u0131nda her iki tutu\u015f bi\u00e7imine de yer ver.<\/p>\n<p>Damb\u0131lla bilek curl hareketini \u00e7e\u015fitlendirmenin bir ba\u015fka yolu, parmaklar\u0131n\u0131 da devreye sokmakt\u0131r. Alttan tutu\u015fta elini hafif\u00e7e a\u00e7\u0131p <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8866\">parmaklar\u0131n\u0131 da b\u00fckerek<\/a> kavrama g\u00fcc\u00fcn\u00fc daha da art\u0131rabilirsin.<\/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%2FNoO4ol8Zw2I%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/NoO4ol8Zw2I\" \/><meta itemprop=\"duration\" content=\"PT2M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-02-28T16:38:46Z\" \/><meta itemprop=\"name\" content=\"How to do a wrist curl properly\" \/><meta itemprop=\"description\" content=\"Do you know how to do a wrist curl properly??!! In this video I cover some tips on wrist curls that can help you build bigger forearms!\"><div class=\"lyte-wrapper\" title=\"How to do a wrist curl properly\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_NoO4ol8Zw2I\"><div id=\"lyte_NoO4ol8Zw2I\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNoO4ol8Zw2I%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do a wrist curl properly<\/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\/NoO4ol8Zw2I\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNoO4ol8Zw2I%2F0.jpg\" alt=\"How to do a wrist curl properly\" 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<p class=\"num\" id=\"step1\">Damb\u0131llar\u0131 al ve bir a\u011f\u0131rl\u0131k sehpas\u0131nda dik otur.<\/p>\n<p class=\"num\" id=\"step2\">\u00d6n kolunu uylu\u011funa daya ve damb\u0131l\u0131 alttan tutu\u015fla kavrayacak \u015fekilde \u00e7evir (avu\u00e7 i\u00e7in yukar\u0131 baks\u0131n). Bile\u011fin ve damb\u0131l dizinin \u00f6tesine uzanmal\u0131d\u0131r.<\/p>\n<p class=\"num\">Damb\u0131l\u0131 s\u0131k\u0131ca kavra ve bile\u011fini a\u015fa\u011f\u0131 indir. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\" id=\"step5\">Bile\u011fini b\u00fckerek damb\u0131l\u0131 yukar\u0131 kald\u0131r. K\u0131sa bir an dur, ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 kontroll\u00fc bi\u00e7imde indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>T\u00fcm bilek curl hareketlerinde yava\u015f ve kontroll\u00fc hareket etti\u011finden emin ol. Damb\u0131l\u0131 savurmaktan veya ani hareketlerle kald\u0131rmaktan ka\u00e7\u0131n; elinden kayabilir ya da bile\u011fini sakatlayabilir. Ak\u0131c\u0131 ve kontroll\u00fc hareket etmek, sakatlanmadan antrenman yapman\u0131n anahtar\u0131d\u0131r.<\/p>\n<p>Bu, egzersize parmak b\u00fckme hareketini de ekledi\u011finde \u00f6zellikle \u00f6nemlidir. Bu uygulama damb\u0131l \u00fczerindeki kontrol\u00fcn\u00fc azaltt\u0131\u011f\u0131ndan, tendonlar\u0131n\u0131 veya kaslar\u0131n\u0131 zorlamamak i\u00e7in daha hafif bir a\u011f\u0131rl\u0131kla ba\u015flaman iyi olur.<\/p>\n","protected":false},"featured_media":9780,"parent":0,"template":"","meta":[],"muskelgruppe":[1643],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Bilek Curl","target-muscles":25380,"equipment":[5036],"muscles":[5266,5267,5269,5268],"supporting-muscles":[],"training-type":[],"training-plans":[],"alternative_exercises":[9757,9732,9759,9778]},"yoast_head":"<title>Damb\u0131lla bilek curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla bilek curl: uyluk deste\u011fini ve el bile\u011finin hareketini ke\u015ffet. 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