{"id":9806,"date":"2026-10-12T21:18:35","date_gmt":"2026-10-12T19:18:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9806"},"modified":"2026-10-12T21:18:35","modified_gmt":"2026-10-12T19:18:35","slug":"direnc-bandiyla-baldir-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-baldir-kaldirma\/","title":{"rendered":"Diren\u00e7 band\u0131yla bald\u0131r kald\u0131rma"},"content":{"rendered":"<p>Diren\u00e7 band\u0131yla bald\u0131r kald\u0131rma, bald\u0131rlar\u0131n\u0131 evde \u00e7al\u0131\u015ft\u0131rmak i\u00e7in \u00e7ok iyi bir izolasyon egzersizidir. Hareketi yapmak i\u00e7in bir diren\u00e7 band\u0131n\u0131n \u00fczerine bas ve band\u0131 gergin tutarak al\u0131\u015f\u0131lm\u0131\u015f bald\u0131r kald\u0131rma hareketini uygula. Ayak bileklerini a\u00e7\u0131p b\u00fckerek v\u00fccudunu kald\u0131r ve indir.<\/p>\n<p>Dizlerin d\u00fczken gastroknemius kas\u0131n, oturarak bald\u0131r kald\u0131rmaya g\u00f6re daha uzam\u0131\u015f bir konumda \u00e7al\u0131\u015f\u0131r. Makinelerle yap\u0131lan bir \u00e7al\u0131\u015fmada, ayakta uygulanan varyasyonda gastroknemius daha fazla b\u00fcy\u00fcrken soleus kas\u0131ndaki b\u00fcy\u00fcme iki pozisyonda benzerdi. \u00c7al\u0131\u015fmada diren\u00e7 bantlar\u0131 incelenmedi.<span id='quelle-1-9806' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/direnc-bandiyla-baldir-kaldirma\/#quelle-bottom-1-9806' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Alternatif olarak bald\u0131r kald\u0131rmay\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9832\">damb\u0131lla<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9844\">halterle<\/a> de yapabilirsin. Spor salonunda genellikle <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9808\">makinede<\/a> bald\u0131r kald\u0131rma se\u00e7ene\u011fin de vard\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kulland\u0131\u011f\u0131n diren\u00e7 band\u0131n\u0131n t\u00fcr\u00fcne ba\u011fl\u0131 olarak egzersizi, \u00f6zellikle de kol pozisyonunu biraz de\u011fi\u015ftirebilirsin. Tutamakl\u0131 k\u0131sa diren\u00e7 bantlar\u0131n\u0131, kollar\u0131n v\u00fccudunun iki yan\u0131nda uzat\u0131lm\u0131\u015f halde tut. Daha uzun terapi bantlar\u0131n\u0131 ise kollar\u0131n\u0131 b\u00fckerek omuzlar\u0131n\u0131n yan\u0131nda tut.<\/p>\n<p>Band\u0131n ayaklar\u0131n\u0131n alt\u0131ndaki yerini de\u011fi\u015ftirerek kaslar\u0131na verilen uyaran\u0131 da de\u011fi\u015ftirebilirsin. Ayak parmaklar\u0131nla banda bas\u0131p onu hareketin her konumunda sabitledi\u011finde ayak bileklerini a\u00e7mak daha zor h\u00e2le gelir. Band\u0131 topuklar\u0131na daha yak\u0131n yerle\u015ftirdi\u011finde ise bant seninle birlikte hareket eder ve hareket boyunca nispeten e\u015fit bir y\u00fck sa\u011flar.<\/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%2FaS-13WxtTXw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/aS-13WxtTXw\" \/><meta itemprop=\"duration\" content=\"PT1M\" \/><meta itemprop=\"uploadDate\" content=\"2021-07-21T09:19:24Z\" \/><meta itemprop=\"name\" content=\"Standing Calf Raise With Resistance Bands - No Attaching\" \/><meta itemprop=\"description\" content=\"This is a demonstration video that shows how to do Standing Calf Raise with Resistance Bands. This is a great exercise for building your shoulder muscles. GET PURLY FIT BANDS: https:\/\/livepurelyfit.com\/ OTHER RESISTANCE BAND EXERCISES: https:\/\/livepurelyfit.com\/resistance-band-exercises\"><div class=\"lyte-wrapper\" title=\"Standing Calf Raise With Resistance Bands - No Attaching\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_aS-13WxtTXw\"><div id=\"lyte_aS-13WxtTXw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaS-13WxtTXw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Calf Raise With Resistance Bands - No Attaching<\/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\/aS-13WxtTXw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaS-13WxtTXw%2F0.jpg\" alt=\"Standing Calf Raise With Resistance Bands - No Attaching\" 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\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finden biraz daha dar a\u00e7arak dik dur.<\/p>\n<p class=\"num\">Diren\u00e7 band\u0131n\u0131 ayaklar\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131n ortas\u0131na yerle\u015ftir. \u0130ki ucunu ellerinde s\u0131k\u0131ca tut.<\/p>\n<p class=\"num\">Diren\u00e7 band\u0131n\u0131n uzunlu\u011funa ve direncine g\u00f6re u\u00e7lar\u0131n\u0131 kal\u00e7an\u0131n veya omuzlar\u0131n\u0131n yan\u0131nda (ya da ikisinin aras\u0131nda bir noktada) tut.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 hafif bir kavisle d\u00fczle\u015ftir. K\u00fcrek kemiklerini hafif\u00e7e birbirine yakla\u015ft\u0131r. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Topuklar\u0131n\u0131 kald\u0131r ve ayaklar\u0131n\u0131n \u00f6n k\u0131sm\u0131nda y\u00fcksel. Bant, ayaklar\u0131n\u0131n alt\u0131nda sa\u011flamca sabit kalmal\u0131d\u0131r. Ayak bileklerini a\u00e7arak band\u0131n direncine kar\u015f\u0131 v\u00fccudunu kald\u0131r. Hareket boyunca dizlerini ve s\u0131rt\u0131n\u0131 d\u00fcz tut. Ayak bileklerini rahats\u0131zl\u0131k duymadan m\u00fcmk\u00fcn oldu\u011funca a\u00e7. Bu pozisyonda k\u0131sa bir an dur, ard\u0131ndan v\u00fccudunu indirerek ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Bazen diren\u00e7 band\u0131, kalorifer pete\u011fi veya kap\u0131 gibi s\u0131radan ev e\u015fyalar\u0131na ba\u011flan\u0131r. Bu i\u015fe yarayabilse de bundan ka\u00e7\u0131nmak en iyisidir. \u00c7\u00fcnk\u00fc y\u00fcksek \u00e7ekme kuvveti bu e\u015fyalara fazla gelebilir ve k\u0131r\u0131lmalar\u0131na yol a\u00e7abilir. En k\u00f6t\u00fc durumda bant geri f\u0131rlayarak v\u00fccuduna \u00e7arpabilir.<\/p>\n<p>Ayr\u0131ca band\u0131n ayak tabanlar\u0131na batmas\u0131n\u0131 \u00f6nlemek i\u00e7in antrenman s\u0131ras\u0131nda her zaman ayakkab\u0131 giy.<\/p>\n","protected":false},"featured_media":9812,"parent":0,"template":"","meta":[],"muskelgruppe":[1641],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":25384,"equipment":5015,"muscles":[5277,5275],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9850,9810,9835,8813]},"yoast_head":"<title>Diren\u00e7 band\u0131yla bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Diren\u00e7 band\u0131yla bald\u0131r kald\u0131rma: bant uzunlu\u011funa g\u00f6re el pozisyonlar\u0131n\u0131 ke\u015ffet. 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