{"id":9832,"date":"2026-09-26T11:08:38","date_gmt":"2026-09-26T09:08:38","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9832"},"modified":"2026-10-17T21:53:48","modified_gmt":"2026-10-17T19:53:48","slug":"oturarak-dambilla-baldir-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/oturarak-dambilla-baldir-kaldirma\/","title":{"rendered":"Oturarak damb\u0131lla bald\u0131r kald\u0131rma"},"content":{"rendered":"<p>Oturarak damb\u0131lla bald\u0131r kald\u0131rma, alt bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye odaklanan bir egzersizdir. Makinedeki uygulamayla ayn\u0131 hareket d\u00fczenini izler: A\u011f\u0131rl\u0131\u011f\u0131 dizlerinin hemen \u00fcst\u00fcnde, uyluklar\u0131n\u0131n \u00fczerine yerle\u015ftirir, ayak bileklerini a\u00e7\u0131p b\u00fckerek hareket ettirirsin.<\/p>\n<p>Di\u011fer se\u00e7enekler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9810\">makinede ayakta bald\u0131r kald\u0131rma<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9808\">makinede oturarak bald\u0131r kald\u0131rma<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9844\">oturarak halterle bald\u0131r kald\u0131rma<\/a> bulunur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Egzersizi iki baca\u011f\u0131nla s\u0131rayla veya ayn\u0131 anda yapabilirsin. Tek tek \u00e7al\u0131\u015fman\u0131n avantaj\u0131, a\u011f\u0131r olabilecek y\u00fck\u00fc di\u011fer elinle sabitleyebilmendir.<\/p>\n<p>\u0130ki baca\u011f\u0131n\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131rarak zaman kazanabilirsin.<\/p>\n<p>Ayaklar\u0131n\u0131n alt\u0131na bir a\u011f\u0131rl\u0131k plakas\u0131 koyarak hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rabilirsin. Ayak parmaklar\u0131n\u0131 plakan\u0131n \u00fczerine yerle\u015ftir; topuklar\u0131n yere temas etsin. B\u00f6ylece ayak bileklerinin hareket a\u00e7\u0131kl\u0131\u011f\u0131 artar.<\/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%2F71lLP3aglGQ%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/71lLP3aglGQ\" \/><meta itemprop=\"duration\" content=\"PT1M47S\" \/><meta itemprop=\"uploadDate\" content=\"2018-12-12T00:31:54Z\" \/><meta itemprop=\"name\" content=\"The Seated Dumbbell Calf Raise\" \/><meta itemprop=\"description\" content=\"If your gym doesn&#039;t have a seated calf machine, you probably don&#039;t work your soleus. Let&#039;s fix that. Find a block or stack a couple of 45&#039;s on the floor and sit down on a bench. Grab a dumbbell and prop it up on your leg. Now do a &quot;muscle round&quot; for the sets and reps. This is how a muscle round works for stimulating muscle growth. You&#039;ll do 4 reps, then rest 10 seconds. Do 4 more reps, then rest 10 seconds. Do this a total of 5 times. Then on the 6th time around, do as many as possible. Each time you do reps think of that as a round. For the seated dumbbell calf raises, this is simple. You do the left leg for 4 reps, then you switch to the right leg and do 4 reps. Back and forth, no rest between the mini-sets. On the 6th mini-set, crank out as many reps as possible. These are money. \u2013 Paul Carter\"><div class=\"lyte-wrapper\" title=\"The Seated Dumbbell Calf Raise\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_71lLP3aglGQ\"><div id=\"lyte_71lLP3aglGQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F71lLP3aglGQ%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">The Seated Dumbbell Calf Raise<\/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\/71lLP3aglGQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F71lLP3aglGQ%2F0.jpg\" alt=\"The Seated Dumbbell Calf Raise\" 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\">\u0130ki damb\u0131l\u0131 al ve a\u011f\u0131rl\u0131k sehpas\u0131na uzunlamas\u0131na otur.<\/p>\n<p class=\"num\">Damb\u0131llar\u0131 n\u00f6tr tutu\u015fla, dizlerinin hemen \u00fcst\u00fcnde, uyluklar\u0131n\u0131n \u00fczerine yerle\u015ftir. Ayaklar\u0131n\u0131, alt ve \u00fcst bacaklar\u0131n dik a\u00e7\u0131 olu\u015fturacak \u015fekilde konumland\u0131r.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 hafif bir kavis olu\u015fturarak d\u00fczle\u015ftir. K\u00fcrek kemiklerini hafif\u00e7e geriye \u00e7ek. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Ayak bileklerini a\u00e7\u0131p dizlerini yukar\u0131 hareket ettirerek damb\u0131llar\u0131 kald\u0131r. Hareket yaln\u0131zca ayak bileklerinden gelmelidir. G\u00f6vdeni sabit ve dik tut. Ayak bileklerini rahats\u0131zl\u0131k duymadan m\u00fcmk\u00fcn oldu\u011funca hareket ettir. Son pozisyonda bir an dur, 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>\u00c7ok h\u0131zl\u0131 hareket etmek, antrenman\u0131n kaslara verdi\u011fi uyaran\u0131 azaltmakla kalmaz, sakatlanma riskini de art\u0131r\u0131r. \u00d6zellikle a\u00e7ma ve b\u00fckme hareketlerinin sonunda kaslara, tendonlara ve eklemlere y\u00fck biner. Bu y\u00fczden egzersizi yava\u015f ve kontroll\u00fc yapt\u0131\u011f\u0131ndan emin ol.<\/p>\n<p>Damb\u0131llar\u0131 ellerinle g\u00fcvenli bi\u00e7imde sabitlemen de \u00e7ok \u00f6nemlidir. Sonu\u00e7ta aya\u011f\u0131na bir damb\u0131l d\u00fc\u015fmesini istemezsin.<\/p>\n<p>Son olarak, damb\u0131llar\u0131 do\u011frudan dizlerinin \u00fczerine koyma. Eklemlerine gereksiz y\u00fck bindirmemek i\u00e7in onlar\u0131 dizlerinin hemen \u00fcst\u00fcnde, uyluklar\u0131n\u0131n \u00fczerine yerle\u015ftir.<\/p>\n","protected":false},"featured_media":9846,"parent":0,"template":"","meta":[],"muskelgruppe":[1641],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Damb\u0131lla Oturarak Bald\u0131r Kald\u0131rma","target-muscles":25384,"equipment":[5003,5036],"muscles":[5273,5272,5278,5274,5275,5276,5277],"supporting-muscles":null,"training-type":null,"training-plans":[28795],"alternative_exercises":[9808,9844]},"yoast_head":"<title>Oturarak damb\u0131lla bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Oturarak damb\u0131lla bald\u0131r kald\u0131rma: damb\u0131llar\u0131n uyluklara yerle\u015fimini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/oturarak-dambilla-baldir-kaldirma\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oturarak damb\u0131lla bald\u0131r kald\u0131rma\" \/>\n<meta property=\"og:description\" content=\"Oturarak damb\u0131lla bald\u0131r kald\u0131rma: damb\u0131llar\u0131n uyluklara yerle\u015fimini ke\u015ffet. 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