{"id":9794,"date":"2026-10-12T21:16:50","date_gmt":"2026-10-12T19:16:50","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9794"},"modified":"2026-10-12T21:16:50","modified_gmt":"2026-10-12T19:16:50","slug":"ustten-tutusla-halter-bilek-curl","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ustten-tutusla-halter-bilek-curl\/","title":{"rendered":"\u00dcstten tutu\u015fla halterle bilek curl"},"content":{"rendered":"<p>\u00dcstten tutu\u015fla halterle bilek curl, \u00f6n kol kaslar\u0131n\u0131 izole edip g\u00fc\u00e7lendirmek i\u00e7in \u00e7ok iyi bir egzersizdir. Halteri \u00fcstten tutu\u015fla kavray\u0131p bileklerinle yukar\u0131 a\u015fa\u011f\u0131 hareket ettirerek \u00f6n kollar\u0131n\u0131 etkili bi\u00e7imde \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. Bu uygulaman\u0131n yan\u0131 s\u0131ra <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9776\">damb\u0131lla bilek curl<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9748\">\u00e7eki\u00e7 tutu\u015fla bilek curl<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9759\">alttan tutu\u015fla halterle bilek curl<\/a> gibi ba\u015fka se\u00e7enekleri de antrenman\u0131na dahil edebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>\u00dcstten tutu\u015fla bilek curl yapmak olduk\u00e7a basittir ve iki farkl\u0131 \u015fekilde uygulanabilir:<\/p>\n<ol>\n<li>\u00d6n kollar\u0131n\u0131 veya dirseklerini d\u00fcz bir sehpaya daya; yukar\u0131daki g\u00f6rselde oldu\u011fu gibi halter sehpan\u0131n kenar\u0131ndan d\u0131\u015far\u0131 sarks\u0131n ya da<\/li>\n<li>\u00d6n kollar\u0131n\u0131 dizlerine yerle\u015ftirerek halteri kaval kemiklerinin \u00f6n\u00fcnde tut.<\/li>\n<\/ol>\n<p>Sana en rahat gelen ve bileklerinde a\u011fr\u0131ya yol a\u00e7mayan uygulamay\u0131 se\u00e7. A\u015fa\u011f\u0131da, \u00f6n kollar\u0131n\u0131 uyluklar\u0131na veya dizlerine dayad\u0131\u011f\u0131n uygulama anlat\u0131lmaktad\u0131r.<\/p>\n<p>Daha iyi bir kas dengesi sa\u011flamak i\u00e7in b\u00fck\u00fcc\u00fc kaslar\u0131 \u00e7al\u0131\u015ft\u0131ran <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9732\">alttan tutu\u015fla yap\u0131lan bir bilek curl egzersizini<\/a> de antrenman\u0131na eklemeyi unutma.<\/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%2FFW7URAaC-vE%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/FW7URAaC-vE\" \/><meta itemprop=\"duration\" content=\"PT1M14S\" \/><meta itemprop=\"uploadDate\" content=\"2010-11-20T14:26:56Z\" \/><meta itemprop=\"name\" content=\"How To: Reverse Seated Wrist Curl\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Reverse Seated Wrist Curl\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_FW7URAaC-vE\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_FW7URAaC-vE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFW7URAaC-vE%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Reverse Seated Wrist Curl<\/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\/FW7URAaC-vE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FFW7URAaC-vE%2F0.jpg\" alt=\"How To: Reverse Seated Wrist Curl\" 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\">Halter uyluklar\u0131n\u0131n \u00fczerinde olacak \u015fekilde d\u00fcz sehpan\u0131n ucuna otur.<\/p>\n<p class=\"num\" id=\"step2\">Halteri yakla\u015f\u0131k omuz geni\u015fli\u011finde, \u00fcstten tutu\u015fla kavra; ellerinin s\u0131rt\u0131 yukar\u0131 baks\u0131n. Bar\u0131 hafif\u00e7e kald\u0131r\u0131rken ayn\u0131 anda bacaklar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7.<\/p>\n<p class=\"num\">\u00d6n kollar\u0131n\u0131 uyluklar\u0131na daya; el bileklerin dizlerinin ilerisinde kals\u0131n. Halteri \u00fcstten tutu\u015fla s\u0131k\u0131ca kavramaya devam et.<\/p>\n<p class=\"num\">Ba\u015flang\u0131\u00e7 pozisyonuna gelmek i\u00e7in \u00f6n kollar\u0131n\u0131 oynatmadan el s\u0131rtlar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca yukar\u0131 kald\u0131r (bilek ekstansiyonu).<\/p>\n<p class=\"num\" id=\"step4\">Kaslar\u0131ndaki gerginli\u011fi sabit tutarak bileklerini yava\u015f\u00e7a a\u015fa\u011f\u0131 indir. A\u011f\u0131rl\u0131\u011f\u0131 bileklerine veya bacaklar\u0131na b\u0131rakma.<\/p>\n<p class=\"num\" id=\"step5\">Ard\u0131ndan bileklerini a\u00e7arak yeniden yukar\u0131 kald\u0131r ve halteri ba\u015flang\u0131\u00e7 pozisyonuna getir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Egzersiz s\u0131ras\u0131nda \u00f6n kol kaslar\u0131n\u0131 s\u0131k\u0131 tut ve y\u00fck\u00fc bileklerine b\u0131rakarak dinlenmekten ka\u00e7\u0131n. Bileklerin a\u011f\u0131rl\u0131\u011f\u0131 yaln\u0131zca hareket ettirmeli, ta\u015f\u0131mamal\u0131d\u0131r. Aksi halde antrenman\u0131n etkisini azalt\u0131rs\u0131n ve eklemlerinde a\u011fr\u0131l\u0131 zorlanma riskini art\u0131rabilirsin.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131 savurmaktan da ka\u00e7\u0131n. Bilek curl hareketini yava\u015f ve kontroll\u00fc yap; do\u011fru tekni\u011fi korumak i\u00e7in gerekirse a\u011f\u0131rl\u0131\u011f\u0131 azalt.<\/p>\n","protected":false},"featured_media":9796,"parent":0,"template":"","meta":[],"muskelgruppe":[1643],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Halterle Bilek Curl","target-muscles":25380,"equipment":5005,"muscles":[5266,5267,5269,5268],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":9757},"yoast_head":"<title>\u00dcstten tutu\u015fla halterle bilek curl - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"\u00dcstten tutu\u015fla halterle bilek curl: \u00fcstten tutu\u015fu ve \u00f6n kol deste\u011fini ke\u015ffet. 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