{"id":9778,"date":"2026-09-26T12:44:54","date_gmt":"2026-09-26T10:44:54","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9778"},"modified":"2026-09-26T12:44:54","modified_gmt":"2026-09-26T10:44:54","slug":"sirt-arkasinda-halterle-bilek-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/sirt-arkasinda-halterle-bilek-curl\/","title":{"rendered":"Ayakta s\u0131rt arkas\u0131nda bilek curl"},"content":{"rendered":"

Ayakta s\u0131rt arkas\u0131nda bilek curl, kendine \u00f6zg\u00fc v\u00fccut pozisyonuyla di\u011fer \u00f6n kol curl egzersizlerinden ayr\u0131l\u0131r. A\u011f\u0131rl\u0131k sehpas\u0131nda oturup \u00f6n kollar\u0131n\u0131 sabitlemek veya uyluklar\u0131na dayamak yerine kollar\u0131n\u0131 yanlardan s\u0131rt\u0131n\u0131n arkas\u0131na getirirsin. Bununla birlikte hareket di\u011fer egzersizlere benzer; elinde bir halter tutar ve bileklerini b\u00fck\u00fcp a\u00e7arak a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirirsin.<\/p>\n

Ayakta s\u0131rt arkas\u0131nda bilek curl yerine alttan tutu\u015fla halterle bilek curl<\/a> veya \u00fcstten tutu\u015fla halterle bilek curl<\/a> yapmay\u0131 d\u00fc\u015f\u00fcnebilirsin.<\/p>\n

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

S\u0131rt arkas\u0131nda yap\u0131lan bu uygulamada bar\u0131 \u00fcstten tut; ellerinin s\u0131rt\u0131 \u00f6ne baks\u0131n. \u00d6n kollar\u0131ndaki b\u00fck\u00fcc\u00fc ve a\u00e7\u0131c\u0131 kaslara e\u015fit \u00f6l\u00e7\u00fcde odaklan\u0131p iyi bir kas dengesi sa\u011flamak i\u00e7in di\u011fer uygulamalar\u0131 da de\u011ferlendirmelisin.<\/p>\n

Bu egzersizin hareket a\u00e7\u0131kl\u0131\u011f\u0131, \u00f6n kollar\u0131n bir yere dayand\u0131\u011f\u0131 uygulamalara g\u00f6re biraz daha k\u00fc\u00e7\u00fck oldu\u011fu i\u00e7in di\u011fer \u00e7e\u015fitleri de program\u0131na eklemen yararl\u0131 olur.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Behind-the-Back Wrist Curls<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>