{"id":9808,"date":"2026-09-23T07:44:03","date_gmt":"2026-09-23T05:44:03","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9808"},"modified":"2026-10-17T21:17:45","modified_gmt":"2026-10-17T19:17:45","slug":"makinede-oturarak-baldir-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/makinede-oturarak-baldir-kaldirma\/","title":{"rendered":"Makinede oturarak bald\u0131r kald\u0131rma"},"content":{"rendered":"<p>Makinede oturarak bald\u0131r kald\u0131rma, bald\u0131r kaslar\u0131n\u0131 izole edip \u00e7al\u0131\u015ft\u0131rman\u0131n pop\u00fcler bir yoludur ve neredeyse her spor salonunda bu makineyi bulabilirsin. Egzersiz olduk\u00e7a basittir: Diz pedleri arac\u0131l\u0131\u011f\u0131yla uyluklar\u0131na a\u011f\u0131rl\u0131k biner ve ayak bileklerini a\u00e7\u0131p b\u00fckerek bu a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirirsin.<\/p>\n<p>Bu egzersiz hem yeni ba\u015flayanlara hem de ileri seviyedeki sporculara uygundur; kaslar b\u00fcy\u00fck \u00f6l\u00e7\u00fcde izole edildi\u011fi i\u00e7in nispeten a\u011f\u0131r y\u00fckler kald\u0131rmaya olanak tan\u0131r. Spor salonunda gerekli ekipman varsa hareketin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9810\">ayakta yap\u0131lan uygulamas\u0131n\u0131<\/a> veya daha da nadir bulunan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8813\">makinede donkey calf raise<\/a> hareketini deneyebilirsin.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9832\">Damb\u0131lla bald\u0131r kald\u0131rma<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9844\">halterle bald\u0131r kald\u0131rma<\/a> hareketlerini hem oturarak hem ayakta yapabilirsin. Bu egzersizi <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9806\">diren\u00e7 band\u0131yla<\/a> ya da hi\u00e7bir ekipman kullanmadan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9850\">evde<\/a> de uygulayabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Hangi makineyi kullan\u0131rsan kullan, egzersizin uygulan\u0131\u015f\u0131 genel olarak ayn\u0131d\u0131r; a\u015fa\u011f\u0131daki a\u00e7\u0131klamaya bakabilirsin. Ancak \u00fcreticiye g\u00f6re makinenin yap\u0131s\u0131nda k\u00fc\u00e7\u00fck farklar olabilir. \u00d6rne\u011fin oturak hareketli veya sabit olabilir; ayak desteklerinin a\u00e7\u0131s\u0131 ve uzunlu\u011fu de\u011fi\u015febilir.<\/p>\n<p>Makinede oturarak bald\u0131r kald\u0131rmay\u0131, leg press makinesinde bald\u0131r kald\u0131rmayla kar\u0131\u015ft\u0131rmaman \u00f6nemlidir. \u0130ki egzersiz de bald\u0131r kaslar\u0131n\u0131 izole etse de leg press makinesinin oturak ve s\u0131rt dayana\u011f\u0131 ayarlar\u0131 bacaklarla iti\u015f yapmaya g\u00f6re d\u00fczenlenmi\u015ftir.<\/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%2FHSGjUouQZCQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/HSGjUouQZCQ\" \/><meta itemprop=\"duration\" content=\"PT42S\" \/><meta itemprop=\"uploadDate\" content=\"2020-04-10T09:46:02Z\" \/><meta itemprop=\"name\" content=\"Gymequip.eu | Seated Calf Raise Machine O1\" \/><meta itemprop=\"description\" content=\"Buy it now here: https:\/\/www.gymequip.eu\/product\/o1-seated-calf-raise-machine\/\"><div class=\"lyte-wrapper\" title=\"Gymequip.eu | Seated Calf Raise Machine O1\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_HSGjUouQZCQ\"><div id=\"lyte_HSGjUouQZCQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHSGjUouQZCQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Gymequip.eu | Seated Calf Raise Machine O1<\/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\/HSGjUouQZCQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHSGjUouQZCQ%2F0.jpg\" alt=\"Gymequip.eu | Seated Calf Raise Machine O1\" 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\">Makinenin otura\u011f\u0131na otur ve dizlerini uyluk pedinin alt\u0131na yerle\u015ftir.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 ayak desteklerine sa\u011flamca yerle\u015ftir.<\/p>\n<p class=\"num\">Diz pedini do\u011frudan uyluklar\u0131na dayanacak \u015fekilde ayarla.<\/p>\n<p class=\"num\">Ayak bileklerini a\u00e7 ve kaslar\u0131n\u0131 bir miktar s\u0131karak diz pedlerine bask\u0131 uygula. Kilidi a\u00e7 ve a\u011f\u0131rl\u0131\u011f\u0131n bacaklar\u0131na binmesini sa\u011fla.<\/p>\n<p class=\"num\">Ayak bileklerini b\u00fckerek a\u011f\u0131rl\u0131\u011f\u0131 a\u015fa\u011f\u0131 indir. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Ayak bileklerini a\u00e7arak diz pedindeki a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r. Ayak bileklerin a\u00e7\u0131kken bu pozisyonu k\u0131sa bir s\u00fcre koru, ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f ve 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>Hareket a\u00e7\u0131kl\u0131\u011f\u0131 dar ve \u00f6nceden belirlenmi\u015f oldu\u011fundan bu egzersizde hata yapma olas\u0131l\u0131\u011f\u0131 nispeten d\u00fc\u015f\u00fckt\u00fcr. Hareketi savurmadan, kontroll\u00fc bi\u00e7imde yapmak \u00f6nemlidir. Diren\u00e7 g\u00f6stermeyi b\u0131rak\u0131p a\u011f\u0131rl\u0131\u011f\u0131n aniden ayak bileklerine y\u00fcklenmesine izin verme; eklemlerini ve tendonlar\u0131n\u0131 korumak i\u00e7in kaslar\u0131n\u0131 yeterince s\u0131k\u0131 tut.<\/p>\n<p>Ayr\u0131ca hareket yaln\u0131zca ayak bileklerini b\u00fck\u00fcp a\u00e7maktan olu\u015fmal\u0131d\u0131r. Yani sadece dizlerin yukar\u0131 hareket etmeli; a\u011f\u0131r y\u00fckleri kald\u0131rmak i\u00e7in g\u00f6vdeni kullanmamal\u0131s\u0131n.<\/p>\n","protected":false},"featured_media":9813,"parent":0,"template":"","meta":[],"muskelgruppe":[1641],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":25384,"equipment":5010,"muscles":[5273,5272,5278,5274,5275,5276,5277],"supporting-muscles":null,"training-type":null,"training-plans":[5483,28693,28753,28771,28783],"alternative_exercises":[9832,9844]},"yoast_head":"<title>Makinede oturarak bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Makinede oturarak bald\u0131r kald\u0131rma: uyluk desteklerini ve g\u00fcvenlik kilidini ke\u015ffet. 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