{"id":9844,"date":"2026-09-23T07:44:18","date_gmt":"2026-09-23T05:44:18","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9844"},"modified":"2026-10-17T21:18:33","modified_gmt":"2026-10-17T19:18:33","slug":"oturarak-halterle-baldir-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/oturarak-halterle-baldir-kaldirma\/","title":{"rendered":"Oturarak halterle bald\u0131r kald\u0131rma"},"content":{"rendered":"<p>Oturarak halterle bald\u0131r kald\u0131rma, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9808\">makinede yap\u0131lan uygulamaya<\/a> \u00e7ok iyi bir alternatiftir. Temel hareket ayn\u0131d\u0131r: Otururken topuklar\u0131n\u0131 kald\u0131r\u0131p indirerek uyluklar\u0131na dayanan a\u011f\u0131rl\u0131\u011f\u0131 hareket ettirirsin.<\/p>\n<p>Bu egzersiz, \u00f6zellikle evdeki spor alan\u0131nda \u00e7al\u0131\u015f\u0131rken veya spor salonundaki makine doluyken makinenin yerine kullanabilece\u011fin pratik bir se\u00e7enektir.<\/p>\n<p>Di\u011fer se\u00e7enekler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9835\">ayakta halterle bald\u0131r kald\u0131rma<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9832\">oturarak damb\u0131lla bald\u0131r kald\u0131rma<\/a> ve daha az yayg\u0131n olan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8813\">donkey calf raise<\/a> bulunur. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9850\">Bald\u0131r kald\u0131rmay\u0131 ekipmans\u0131z da yapabilirsin<\/a>; bu, antrenman hacmini art\u0131rmak i\u00e7in kullan\u0131\u015fl\u0131d\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Halteri do\u011frudan uyluklar\u0131na yerle\u015ftirebilsen de zamanla veya daha a\u011f\u0131r y\u00fcklerde bu rahats\u0131z edici olabilir. Halter pedi kullanmak veya bar\u0131n etraf\u0131na bir havlu sarmak rahats\u0131zl\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Halteri dizlerinin hemen \u00fcst\u00fcnde, uyluklar\u0131na yerle\u015ftir; do\u011frudan dizlerine dayama. Yerle\u015ftirirken dizlerinin \u00fczerinden \u00f6ne do\u011fru yuvarlanmas\u0131n\u0131 \u00f6nlemek i\u00e7in halteri ellerinle sabitle.<\/p>\n<p>Oturarak damb\u0131lla bald\u0131r kald\u0131rmada oldu\u011fu gibi ayaklar\u0131n\u0131 yere basmak yerine ayaklar\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 bir a\u011f\u0131rl\u0131k plakas\u0131na yerle\u015ftirebilirsin. Bu, hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ve kaslar\u0131n uyar\u0131lmas\u0131n\u0131 art\u0131r\u0131r.<\/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%2FcTDb06WfDf8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cTDb06WfDf8\" \/><meta itemprop=\"duration\" content=\"PT46S\" \/><meta itemprop=\"uploadDate\" content=\"2011-10-29T19:20:41Z\" \/><meta itemprop=\"name\" content=\"Seated Barbell Calf Raise - How to do Barbell Seated Calf Raises\" \/><meta itemprop=\"description\" content=\"Check out http:\/\/www.WeightTraining.com\/ for more exercise videos, workout plans, and supplements. Join our community on Facebook and enjoy access to exclusive content: http:\/\/www.facebook.com\/WeightTrainingCom Follow us on Twitter: http:\/\/twitter.com\/WeightTraining To view detailed step by step instructions for learning how to do the Seated Barbell Calf Raise, please visit: http:\/\/www.weighttraining.com\/exercises\/seated-barbell-calf-raise.\"><div class=\"lyte-wrapper\" title=\"Seated Barbell Calf Raise - How to do Barbell Seated Calf Raises\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cTDb06WfDf8\"><div id=\"lyte_cTDb06WfDf8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcTDb06WfDf8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Seated Barbell Calf Raise - How to do Barbell Seated Calf Raises<\/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\/cTDb06WfDf8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcTDb06WfDf8%2F0.jpg\" alt=\"Seated Barbell Calf Raise - How to do Barbell Seated Calf Raises\" 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\">Halteri \u00fcstten tutu\u015fla kavra ve v\u00fccudunun \u00f6n\u00fcnde tut.<\/p>\n<p class=\"num\">Sehpan\u0131n bir ucuna s\u0131rt\u0131n dik olacak \u015fekilde otur. Halteri ortalayarak dizlerinin hemen \u00fcst\u00fcnde, uyluklar\u0131n\u0131n \u00fczerine yerle\u015ftir.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7arak yere bas. Dizlerini, alt ve \u00fcst bacaklar\u0131n 90 derecelik a\u00e7\u0131 olu\u015fturacak \u015fekilde b\u00fck. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Ayak bileklerini a\u00e7\u0131p topuklar\u0131n\u0131 y\u00fckselterek ve y\u00fck\u00fc ayaklar\u0131n\u0131n tarak k\u0131sm\u0131na ve parmaklar\u0131na aktararak a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r. Topuklar\u0131n\u0131 rahats\u0131zl\u0131k duymadan m\u00fcmk\u00fcn oldu\u011funca y\u00fckselt. Halteri iki elinle \u00fcstten tutu\u015fla tutmaya devam et.<\/p>\n<p class=\"num\">Ayak bileklerinin a\u00e7\u0131k oldu\u011fu konumu k\u0131sa bir s\u00fcre koru, ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131 ba\u015flang\u0131\u00e7 pozisyonuna indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Ayaklar\u0131n\u0131n alt\u0131nda a\u011f\u0131rl\u0131k plakas\u0131 kullan\u0131rken a\u011f\u0131rl\u0131\u011f\u0131 aniden b\u0131rakman, ayak bileklerinin a\u015f\u0131r\u0131 gerilmesine yol a\u00e7abilir. Sakatlanmalar\u0131 \u00f6nlemek i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f ve kontroll\u00fc hareket ettirdi\u011finden emin ol.<\/p>\n<p>Halterle bald\u0131r kald\u0131rman\u0131n etkili olmas\u0131 i\u00e7in do\u011fru teknik de \u00e7ok \u00f6nemlidir. \u00c7ok a\u011f\u0131r y\u00fckler kullanmak, a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in g\u00f6vdeni kullanmana neden olabilir. Bundan ka\u00e7\u0131n; halter yaln\u0131zca ayak bileklerini a\u00e7\u0131p b\u00fckerek hareket ettirilmelidir.<\/p>\n","protected":false},"featured_media":9849,"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":"Halterle Oturarak Bald\u0131r Kald\u0131rma","target-muscles":25384,"equipment":[5003,5005],"muscles":[5273,5272,5278,5274,5275,5276,5277],"supporting-muscles":null,"training-type":null,"training-plans":[5483],"alternative_exercises":[9832,9808]},"yoast_head":"<title>Oturarak halterle bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Oturarak halterle bald\u0131r kald\u0131rma: bar deste\u011fini ve ayak alt\u0131na y\u00fckselti koymay\u0131 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-halterle-baldir-kaldirma\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oturarak halterle bald\u0131r kald\u0131rma\" \/>\n<meta property=\"og:description\" content=\"Oturarak halterle bald\u0131r kald\u0131rma: bar deste\u011fini ve ayak alt\u0131na y\u00fckselti koymay\u0131 ke\u015ffet. 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Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/oturarak-halterle-baldir-kaldirma\/","og_locale":"tr_TR","og_type":"article","og_title":"Oturarak halterle bald\u0131r kald\u0131rma","og_description":"Oturarak halterle bald\u0131r kald\u0131rma: bar deste\u011fini ve ayak alt\u0131na y\u00fckselti koymay\u0131 ke\u015ffet. 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