{"id":9871,"date":"2026-10-12T21:18:49","date_gmt":"2026-10-12T19:18:49","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=9871"},"modified":"2026-10-17T21:19:58","modified_gmt":"2026-10-17T19:19:58","slug":"smith-makinesinde-bench-press","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/smith-makinesinde-bench-press\/","title":{"rendered":"Smith makinesinde bench press"},"content":{"rendered":"

Smith makinesinde bench press, d\u00fcz sehpan\u0131n \u00fczerinde raylar boyunca hareket eden bir barla yap\u0131l\u0131r. Bar\u0131 g\u00f6\u011fs\u00fcne do\u011fru indirip yeniden yukar\u0131 iterek g\u00f6\u011fs\u00fcn\u00fc, omuzlar\u0131n\u0131n \u00f6n k\u0131sm\u0131n\u0131 ve triseps kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n. Raylar bar\u0131n hareket yolunu sabitledi\u011fi i\u00e7in sehpan\u0131n konumu \u00f6zellikle \u00f6nemlidir.<\/p>\n

Damb\u0131lla bench press<\/a> yaparken iki elin birbirinden ba\u011f\u0131ms\u0131z hareket edebilir. Halterle bench press hareketinde<\/a> ise iti\u015f s\u0131ras\u0131nda farkl\u0131 bir yol izleyebilen serbest bir bar kullan\u0131l\u0131r. E\u011fimli veya ters e\u011fimli sehpa kullanmak farkl\u0131 bir kurulum gerektirir.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Bar senin kendi hareket yolunu izleyemedi\u011fi i\u00e7in sehpan\u0131n yerini makineye g\u00f6re ayarlaman gerekir. Y\u00fck\u00fc art\u0131rmadan \u00f6nce hafif bir denemeyle uygun iti\u015f yolunu bulabilirsin.<\/p>\n

Ayarlanabilir bir sehpay\u0131 tamamen d\u00fcz konuma getir ve s\u0131rt dayana\u011f\u0131n\u0131n kilitli oldu\u011funu kontrol et. Sehpay\u0131 bar\u0131n alt\u0131nda ortala, ard\u0131ndan hafif bir y\u00fckle konumu dene. Bar\u0131, \u00f6ne uzanmadan veya omuzlar\u0131n\u0131 sehpadan kald\u0131rmadan g\u00f6\u011fs\u00fcn\u00fcn orta-alt k\u0131sm\u0131na do\u011fru indirebilmelisin. Makinenin raylar\u0131 e\u011fimliyse \u00fcreticinin \u00f6ng\u00f6rd\u00fc\u011f\u00fc y\u00f6n\u00fc kullan ve a\u011f\u0131rl\u0131k eklemeden \u00f6nce bar\u0131n t\u00fcm hareket yolunu kontrol et.<\/p>\n

Omuzlar\u0131n desteklenmeye devam ederken bar\u0131 hafif\u00e7e kald\u0131r\u0131p d\u00f6nd\u00fcrerek kancalardan \u00e7\u0131karabilece\u011fin bir ba\u015flang\u0131\u00e7 y\u00fcksekli\u011fi se\u00e7. Hafif barla kancalar\u0131 a\u00e7\u0131p kapatmay\u0131 ve makinenin gerektirdi\u011fi d\u00f6nd\u00fcrme hareketini \u00e7al\u0131\u015f. Tutu\u015funu kaybetmeden ve omuzlar\u0131n\u0131 sehpadan kald\u0131rmadan iti\u015f konumundan bar\u0131 yeniden kilitleyebilmelisin.<\/p>\n

\u0130ki emniyet deste\u011fini de bar\u0131 indirdi\u011fin en alt noktan\u0131n hemen alt\u0131nda ve ayn\u0131 y\u00fckseklikte olacak \u015fekilde ayarla. Bir tekrar\u0131 tamamlayamad\u0131\u011f\u0131nda da v\u00fccudun i\u00e7in yeterli bo\u015fluk b\u0131rakt\u0131klar\u0131ndan emin ol. Mevcut ayarlar bu bo\u015flu\u011fu sa\u011flam\u0131yorsa bara a\u011f\u0131rl\u0131k y\u00fcklemeden \u00f6nce kurulumu de\u011fi\u015ftir.<\/p>\n

Varsa simetrik tutu\u015f i\u015faretlerini kullanarak ellerini bar\u0131n merkezine e\u015fit uzakl\u0131kta yerle\u015ftir. \u0130ti\u015fin en alt noktas\u0131nda bileklerin yakla\u015f\u0131k dirseklerinin \u00fczerinde olmal\u0131d\u0131r. Bar\u0131 indirip iterken ayaklar\u0131n\u0131 yere sa\u011flam bas, s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 destek \u00fczerinde ve kal\u00e7an\u0131 sehpada tut.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
How To: Smith Machine- Bench Press<\/div><\/div>
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