{"id":9835,"date":"2026-09-25T08:01:30","date_gmt":"2026-09-25T06:01:30","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9835"},"modified":"2026-10-17T21:18:50","modified_gmt":"2026-10-17T19:18:50","slug":"ayakta-halterle-baldir-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/ayakta-halterle-baldir-kaldirma\/","title":{"rendered":"Ayakta halterle bald\u0131r kald\u0131rma"},"content":{"rendered":"<p>Ayakta halterle bald\u0131r kald\u0131rma, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9810\">makinede ayakta bald\u0131r kald\u0131rma<\/a> ile ayn\u0131 hareketi izler: Topuklar\u0131n\u0131 kald\u0131r\u0131p indirerek s\u0131rt\u0131ndaki, trapez kaslar\u0131ndaki ve omuzlar\u0131ndaki a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 ve a\u015fa\u011f\u0131 hareket ettirirsin.<\/p>\n<p>Ancak ayakta halterle bald\u0131r kald\u0131rma, makinedeki uygulamadan biraz daha zordur. Serbest a\u011f\u0131rl\u0131kla \u00e7al\u0131\u015f\u0131rken v\u00fccudunu bilin\u00e7li olarak s\u0131k\u0131 tutman ve y\u00fckselmi\u015f pozisyonda dengeni daha iyi koruman gerekir.<\/p>\n<p>Alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9808\">makinede oturarak bald\u0131r kald\u0131rma<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9844\">oturarak halterle bald\u0131r kald\u0131rma<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9832\">oturarak damb\u0131lla bald\u0131r kald\u0131rma<\/a> yapabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Ayakta halterle bald\u0131r kald\u0131rmak i\u00e7in halteri s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131nda (squat hareketindeki gibi) veya kal\u00e7an\u0131n \u00f6n\u00fcnde (deadlift hareketindeki gibi) tutabilirsin. Ancak halteri v\u00fccudunun \u00f6n\u00fcnde tutmak, a\u011f\u0131rl\u0131\u011f\u0131 ayaklar\u0131n\u0131n tarak k\u0131sm\u0131na kayd\u0131r\u0131r. Halteri s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131nda tuttu\u011funda ise a\u011f\u0131rl\u0131k, v\u00fccudunun orta hatt\u0131 boyunca do\u011frudan ayaklar\u0131n\u0131n ortas\u0131na veya topuklar\u0131na biner. Bu, hedef kaslar i\u00e7in daha iyi bir antrenman uyaran\u0131 ve daha do\u011fal bir denge sa\u011flar. Bu nedenle a\u015fa\u011f\u0131da bu uygulama anlat\u0131lmaktad\u0131r.<\/p>\n<p>Halterin trapez kaslar\u0131nda rahats\u0131zl\u0131k yaratmas\u0131n\u0131 \u00f6nlemek i\u00e7in bar\u0131n ortas\u0131na havlunu sar veya halter pedi kullan.<\/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%2FBIRC4Qj7tsw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/BIRC4Qj7tsw\" \/><meta itemprop=\"duration\" content=\"PT54S\" \/><meta itemprop=\"uploadDate\" content=\"2011-05-05T19:21:58Z\" \/><meta itemprop=\"name\" content=\"Standing Barbell Calf Raise with Squat Hold\" \/><meta itemprop=\"description\" content=\"\ud83d\ude80 Coaching Forums https:\/\/forums.t-nation.com \ud83d\ude80 T Nation Site https:\/\/www.t-nation.com \ud83e\udd47 Best Workout Supplement https:\/\/biotest.t-nation.com\/products\/surge-workout-fuel \ud83e\udd47 Best Protein Powder https:\/\/biotest.t-nation.com\/products\/metabolic-drive-low-carb \ud83e\udd47 Best T-Booster https:\/\/biotest.t-nation.com\/products\/alpha-male \ud83e\udd47 Best Prostate Support Supplement https:\/\/biotest.t-nation.com\/products\/p-well \ud83e\udd47 Best Curcumin https:\/\/biotest.t-nation.com\/products\/curcumin \ud83e\udd47 Best Fish Oil https:\/\/biotest.t-nation.com\/products\/flameout \ud83e\udd47 Best Fat-Loss Supplement https:\/\/biotest.t-nation.com\/products\/hot-rox-extreme\"><div class=\"lyte-wrapper\" title=\"Standing Barbell Calf Raise with Squat Hold\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_BIRC4Qj7tsw\"><div id=\"lyte_BIRC4Qj7tsw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBIRC4Qj7tsw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Standing Barbell Calf Raise with Squat Hold<\/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\/BIRC4Qj7tsw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBIRC4Qj7tsw%2F0.jpg\" alt=\"Standing Barbell Calf Raise with Squat Hold\" 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\">Halteri almak i\u00e7in kafese girmeden \u00f6nce bar tutucular\u0131n\u0131n y\u00fcksekli\u011fini ayarla. A\u011f\u0131rl\u0131\u011f\u0131 tutuculardan kolayca alabilmek i\u00e7in bar yakla\u015f\u0131k koltuk alt\u0131 hizanda olmal\u0131d\u0131r.<\/p>\n<p class=\"num\" id=\"step2\">Halter, ensenin hemen alt\u0131nda trapez kaslar\u0131n\u0131n \u00fcst k\u0131sm\u0131na temas edecek \u015fekilde kafesin i\u00e7ine gir. Bunun i\u00e7in dizlerini hafif\u00e7e b\u00fck. Ayaklar\u0131n omuz geni\u015fli\u011finde a\u00e7\u0131k olmal\u0131d\u0131r.<\/p>\n<p class=\"num\" id=\"step3\">Ellerini omuz geni\u015fli\u011finden daha geni\u015f a\u00e7arak arkadan haltere yerle\u015ftir.<\/p>\n<p class=\"num\" id=\"step4\">Bar ensenin hemen alt\u0131nda, trapez kaslar\u0131n\u0131n \u00fcst k\u0131sm\u0131na oturacak \u015fekilde v\u00fccudunu y\u00fckselt. Bar ba\u015f\u0131n\u0131 \u00f6ne itmemelidir.<\/p>\n<p class=\"num\" id=\"step5\">Bu pozisyonda kal\u00e7an hafif\u00e7e geriye \u00e7\u0131km\u0131\u015f, belin \u00e7ok hafif kavisli ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 d\u00fcz olmal\u0131d\u0131r.<\/p>\n<p class=\"num\" id=\"step6\">V\u00fccudunu do\u011frultarak halteri tutuculardan kald\u0131r. Halter trapez kaslar\u0131n\u0131n \u00fczerindeyken kafesten birka\u00e7 ad\u0131m uzakla\u015f.<\/p>\n<p class=\"num\" id=\"step7\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7arak dur. A\u011f\u0131rl\u0131k art\u0131k trapez kaslar\u0131n\u0131n \u00fcst k\u0131sm\u0131na biniyor. Belindeki hafif kavisi ve \u00fcst s\u0131rt\u0131n\u0131n d\u00fczl\u00fc\u011f\u00fcn\u00fc koru. Kamburla\u015fma.<\/p>\n<p class=\"num\" id=\"step8\">V\u00fccut pozisyonunu, halterin a\u011f\u0131rl\u0131\u011f\u0131 ayaklar\u0131na e\u015fit da\u011f\u0131lacak \u015fekilde ayarla. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Ayak bileklerini a\u00e7\u0131p topuklar\u0131n\u0131 yerden kald\u0131rarak v\u00fccudunu y\u00fckselt. Topuklar\u0131n\u0131, rahats\u0131zl\u0131k duymadan ve dengeni kaybetme riski yaratmadan m\u00fcmk\u00fcn oldu\u011funca kald\u0131r. Hareketin sonunda k\u0131sa bir an dur, ard\u0131ndan v\u00fccudunu yava\u015f ve kontroll\u00fc bi\u00e7imde indirerek ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Ayakta halterle bald\u0131r kald\u0131rmada do\u011fru s\u0131rt pozisyonunu korumak, neredeyse squat hareketindeki kadar \u00f6nemlidir: Egzersiz boyunca s\u0131rt\u0131n\u0131 hafif kavisli tut. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rma; bu, omurlar aras\u0131ndaki disklere \u00e7ok b\u00fcy\u00fck y\u00fck bindirir.<\/p>\n<p>Ayr\u0131ca dizlerini b\u00fck\u00fcp yeniden d\u00fczle\u015ftirme; bu, y\u00fck\u00fc uyluklar\u0131na kayd\u0131r\u0131r. Eklemlerine gereksiz y\u00fck bindirmemek i\u00e7in egzersizin tamam\u0131 boyunca dizlerin hafif\u00e7e b\u00fck\u00fcl\u00fc kalmal\u0131d\u0131r.<\/p>\n","protected":false},"featured_media":9837,"parent":0,"template":"","meta":[],"muskelgruppe":[1641],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Halterle Ayakta Bald\u0131r Kald\u0131rma","target-muscles":25384,"equipment":5005,"muscles":[5273,5272,5278,5274,5275,5276,5277],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5481,5485],"alternative_exercises":[9850,9810,9806,8813]},"yoast_head":"<title>Ayakta halterle bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Ayakta halterle bald\u0131r kald\u0131rma: halteri raftan s\u0131rt\u0131na almay\u0131 ve a\u011f\u0131rl\u0131\u011f\u0131 ayaklar\u0131na e\u015fit da\u011f\u0131tmay\u0131 ke\u015ffet. 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