{"id":9850,"date":"2026-09-22T21:45:15","date_gmt":"2026-09-22T19:45:15","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9850"},"modified":"2026-10-17T21:19:11","modified_gmt":"2026-10-17T19:19:11","slug":"baldir-kaldirma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/baldir-kaldirma\/","title":{"rendered":"Bald\u0131r kald\u0131rma"},"content":{"rendered":"<p>Bald\u0131r kald\u0131rmay\u0131 hi\u00e7bir ekipman olmadan, hemen hemen her yerde yapabilirsin. Basamak gibi sa\u011flam bir y\u00fckselti yeterlidir. Hareket d\u00fczeni di\u011fer bald\u0131r kald\u0131rma \u00e7e\u015fitlerine benzer: Dik durur, topuklar\u0131n\u0131 kald\u0131r\u0131p indirerek v\u00fccudunu y\u00fckseltir ve al\u00e7alt\u0131rs\u0131n. Bu egzersiz alt bacaklar\u0131n\u0131 izole edip \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p>Ekipmans\u0131z bald\u0131r kald\u0131rmaya alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9806\">diren\u00e7 band\u0131yla bald\u0131r kald\u0131rma<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9808\">makinede oturarak bald\u0131r kald\u0131rma<\/a> yapabilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Daha \u00f6nce belirtildi\u011fi gibi, \u00fczerine g\u00fcvenle \u00e7\u0131kabilece\u011fin bir y\u00fckseltiye ihtiyac\u0131n vard\u0131r. Merdiven basama\u011f\u0131 muhtemelen en iyi se\u00e7enektir. Evde tabure veya sandalye kullanacaksan devrilmeyece\u011finden emin ol.<\/p>\n<p>Egzersize a\u011f\u0131rl\u0131k ekleyip zorla\u015ft\u0131rmak i\u00e7in kal\u00e7an\u0131n iki yan\u0131nda damb\u0131l tutman yeterlidir.<\/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%2FcktrbwJdYSo%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cktrbwJdYSo\" \/><meta itemprop=\"duration\" content=\"PT31S\" \/><meta itemprop=\"uploadDate\" content=\"2020-10-05T17:04:47Z\" \/><meta itemprop=\"name\" content=\"Elevated Calf Raises\" \/><meta itemprop=\"description\" content=\"Elevated Calf Raises\"><div class=\"lyte-wrapper\" title=\"Elevated Calf Raises\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cktrbwJdYSo\"><div id=\"lyte_cktrbwJdYSo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcktrbwJdYSo%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Elevated 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\/cktrbwJdYSo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcktrbwJdYSo%2F0.jpg\" alt=\"Elevated 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\">Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finden biraz daha dar a\u00e7arak, parmaklar\u0131n basama\u011f\u0131n \u00fczerinde olacak \u015fekilde dur. Topuklar\u0131n basama\u011f\u0131n d\u0131\u015f\u0131nda kals\u0131n.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz, belini hafif kavisli tut. Ellerini kal\u00e7ana koyabilir veya dengeni en iyi sa\u011flayan duru\u015fu se\u00e7ebilirsin.<\/p>\n<p class=\"num\">Ayak bileklerini b\u00fckerek topuklar\u0131n\u0131 indir ve ba\u015flang\u0131\u00e7 pozisyonuna gel.<\/p>\n<p class=\"num\">Dengeni kaybetmeden veya rahats\u0131zl\u0131k hissetmeden ayak bileklerini olabildi\u011fince a\u00e7arak topuklar\u0131n\u0131 kald\u0131r. Ayak bileklerin a\u00e7\u0131kken bu pozisyonu k\u0131sa bir s\u00fcre koru, ard\u0131ndan v\u00fccudunu yava\u015f ve kontroll\u00fc bir \u015fekilde 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>Bald\u0131r kald\u0131rmada ba\u015far\u0131n\u0131n anahtar\u0131 yava\u015f, ak\u0131c\u0131 ve kontroll\u00fc hareket etmektir. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n h\u0131zla ve sert bi\u00e7imde a\u015fa\u011f\u0131 d\u00fc\u015fmesine izin verme. Bu, kaymana yol a\u00e7abilir ve ayak bileklerine gereksiz y\u00fck bindirebilir.<\/p>\n","protected":false},"featured_media":9852,"parent":0,"template":"","meta":[],"muskelgruppe":[1641],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Calf Raise, Basamakta Bald\u0131r Kald\u0131rma","target-muscles":25384,"equipment":5020,"muscles":[5273,5272,5278,5274,5275,5276,5277],"supporting-muscles":null,"training-type":null,"training-plans":[5487],"alternative_exercises":[9810,9835,9806,8813]},"yoast_head":"<title>Bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Bald\u0131r kald\u0131rma: a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015fmak i\u00e7in basamak kullan\u0131m\u0131n\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\/baldir-kaldirma\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bald\u0131r kald\u0131rma\" \/>\n<meta property=\"og:description\" content=\"Bald\u0131r kald\u0131rma: a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015fmak i\u00e7in basamak kullan\u0131m\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/baldir-kaldirma\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:19:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/wadenheben-stufen.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 dakika\" \/>","yoast_head_json":{"title":"Bald\u0131r kald\u0131rma - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Bald\u0131r kald\u0131rma: a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015fmak i\u00e7in basamak kullan\u0131m\u0131n\u0131 ke\u015ffet. 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\/baldir-kaldirma\/","og_locale":"tr_TR","og_type":"article","og_title":"Bald\u0131r kald\u0131rma","og_description":"Bald\u0131r kald\u0131rma: a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015fmak i\u00e7in basamak kullan\u0131m\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","og_url":"https:\/\/training.fit\/tr\/egzersiz\/baldir-kaldirma\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:19:11+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/wadenheben-stufen.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"2 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/egzersiz\/baldir-kaldirma\/","url":"https:\/\/training.fit\/tr\/egzersiz\/baldir-kaldirma\/","name":"Bald\u0131r kald\u0131rma &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-22T19:45:15+00:00","dateModified":"2026-10-17T19:19:11+00:00","description":"Bald\u0131r kald\u0131rma: a\u011f\u0131rl\u0131ks\u0131z \u00e7al\u0131\u015fmak i\u00e7in basamak kullan\u0131m\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/egzersiz\/baldir-kaldirma\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9850"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":2,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9850\/revisions"}],"predecessor-version":[{"id":14568,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9850\/revisions\/14568"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8813"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9806"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9835"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9810"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/5487"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5277"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5276"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5275"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5274"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5278"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5272"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskel\/5273"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/equipment\/5020"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/9852"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=9850"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/muskelgruppe?post=9850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}