{"id":9893,"date":"2026-09-26T05:16:39","date_gmt":"2026-09-26T03:16:39","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9893"},"modified":"2026-09-26T05:16:39","modified_gmt":"2026-09-26T03:16:39","slug":"spiderman-plank","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/spiderman-plank\/","title":{"rendered":"Spiderman plank"},"content":{"rendered":"<p>Spiderman plank, \u00f6n kollar \u00fczerinde yap\u0131lan plank hareketine dizinin d\u0131\u015far\u0131ya do\u011fru hareketini ekler. Bir dizini ayn\u0131 taraftaki dirse\u011fine yakla\u015ft\u0131r\u0131r, aya\u011f\u0131n\u0131 geri koyar ve di\u011fer baca\u011f\u0131nla tekrarlars\u0131n. Kal\u00e7a kaslar\u0131 baca\u011f\u0131n\u0131 hareket ettirirken kar\u0131n kaslar\u0131n g\u00f6vdeni sabit tutmaya yard\u0131mc\u0131 olur.<\/p>\n<p>Bir aya\u011f\u0131n\u0131 kald\u0131rd\u0131\u011f\u0131nda kal\u00e7an d\u00fc\u015f\u00fcyorsa \u00f6nce <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=6907\">d\u00fcz plank<\/a> ile ba\u015fla. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8743\">Diren\u00e7 band\u0131yla mountain climber<\/a> hareketinde v\u00fccudunu ellerin destekler ve dizlerin band\u0131n direncine kar\u015f\u0131 \u00f6ne gelir. Spiderman uygulamas\u0131nda ise dizin v\u00fccudunun d\u0131\u015f\u0131ndan dola\u015ft\u0131\u011f\u0131 i\u00e7in yan\u0131nda bo\u015fluk gerekir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Zorluk yaln\u0131zca dizini hareket ettirmek de\u011fil, bu s\u0131rada plank konumunu da sabit tutmakt\u0131r. \u00dc\u00e7 destek noktas\u0131 \u00fczerinde dengelenmeyi \u00f6\u011frenirken dizini daha az hareket ettirebilirsin.<\/p>\n<p>Dirseklerini omuzlar\u0131n\u0131n alt\u0131na yerle\u015ftir ve \u00f6n kollar\u0131n\u0131 yere daya. Bacaklar\u0131n\u0131 uzat\u0131p ayak parmaklar\u0131ndan destek al; omuzlar\u0131n, kal\u00e7an ve ayak bileklerin yakla\u015f\u0131k ayn\u0131 hizada olsun. Ba\u015f\u0131n s\u0131rt\u0131nla ayn\u0131 do\u011frultudayken a\u015fa\u011f\u0131 bak ve normal nefes al.<\/p>\n<p>Bir aya\u011f\u0131n\u0131 kald\u0131r, dizini b\u00fck ve d\u0131\u015far\u0131dan \u00f6ne do\u011fru ayn\u0131 taraftaki dirse\u011fine yakla\u015ft\u0131r. Dizinin ge\u00e7ebilmesi i\u00e7in yan\u0131nda yeterli alan b\u0131rak. Hareket eden aya\u011f\u0131n\u0131 yere yak\u0131n tut; di\u011fer baca\u011f\u0131n, parmaklar\u0131 yere basacak \u015fekilde arkanda d\u00fcz kals\u0131n.<\/p>\n<p>Dizinin dirse\u011fine de\u011fmesi gerekmez. Le\u011fen kemi\u011fin d\u00f6nmeden veya kal\u00e7an d\u00fc\u015fmeden dur, ard\u0131ndan baca\u011f\u0131n\u0131 geriye uzat\u0131p ayak parmaklar\u0131n\u0131 yere koy.<\/p>\n<p>Bacak hareketi al\u0131\u015f\u0131lmad\u0131k geliyorsa \u00f6nce ellerinin ve dizlerinin \u00fczerinde dene. B\u00fck\u00fcl\u00fc bir dizini yana do\u011fru g\u00f6t\u00fcr, sonra geri getir; dirse\u011fine ula\u015ft\u0131rman gerekmez. Egzersizin tamam\u0131 i\u00e7in yukar\u0131da anlat\u0131lan \u00f6n kollar \u00fczerinde plank pozisyonunu kullan. Baca\u011f\u0131n\u0131 hareket ettirirken kal\u00e7an\u0131 yukar\u0131da tutam\u0131yorsan dizlerini indir ve yeniden ba\u015fla.<\/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%2FHVyHcalg61g%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/HVyHcalg61g\" \/><meta itemprop=\"duration\" content=\"PT1M1S\" \/><meta itemprop=\"uploadDate\" content=\"2014-05-08T11:07:06Z\" \/><meta itemprop=\"name\" content=\"How to Do a Spiderman Plank | Abs Workout\" \/><meta itemprop=\"description\" content=\"Ab Workout for Women! Sexy Six-Pack Playlist https:\/\/www.youtube.com\/watch?v=ZJQ-AV3HRBo&amp;list=PLLALQuK1NDrh-WzJhsFQ_j9o-cUdspF3E How to Do a Spiderman Plank | Abs Workout So I&#039;m going to demonstrate for you how to do a spiderman plank, it&#039;s a progression off a regular prone plan. So, the first thing you&#039;re going to do is get into a forearm position, here. Make sure your elbows are aligned with your shoulders. You&#039;re going to lift your knees off the ground, you&#039;re going to make sure that you&#039;re engaging your core. Your pelvis is tucked under. You&#039;re going to raise your right knee up to your right elbow. You&#039;re going to alternate your left knee up to your left elbow. So, you can to this for timed sets, 30 seconds, 45 seconds, or you can go 15 reps on each side. It&#039;s totally your call. It depends where you are in your fitness level. You can progress doing a spiderman plank first doing a regular prone plank. If that becomes too easy, then you can do your spiderman plank. And that&#039;&#039;s how you do a basic spiderman plank. \ud83d\udc8c Let&#039;s stay Connected \ud83d\udc8c \u27a1\ufe0f our website:https:\/\/www.howcast.com\/ \u27a1\ufe0f Facebook:https:\/\/www.facebook.com\/howcast \u27a1\ufe0f https:\/\/www.instagram.com\/howcast\/ \u2728 If you liked this video, I&#039;m sure you&#039;ll like these videos as well \u25b6\ufe0f https:\/\/youtu.be\/CRv9VLwDLUY \u25b6\ufe0f https:\/\/youtu.be\/UOGvtqv856A About us:- Emphasizing high-quality instructional video production, Howcast brings you leading experts and accurate, reliable information on makeup tutorials, cute hairstyles, and nail art designs to soccer tricks, parkour, and skateboarding, plus how to Dougie, how to kiss, and much, much more. Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know-how #Howcast #plankexercise #absworkout Related searches: spiderman exercise muscles how to do spiderman plank crunch plank spiderman crunches spiderman plank crunch exercise\"><div class=\"lyte-wrapper\" title=\"How to Do a Spiderman Plank | Abs Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_HVyHcalg61g\"><div id=\"lyte_HVyHcalg61g\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHVyHcalg61g%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Spiderman Plank | Abs Workout<\/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\/HVyHcalg61g\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHVyHcalg61g%2F0.jpg\" alt=\"How to Do a Spiderman Plank | Abs Workout\" 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\">Dirseklerin omuzlar\u0131n\u0131n alt\u0131nda olacak \u015fekilde \u00f6n kollar\u0131n\u0131 yere yerle\u015ftir.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131 uzat ve ayak parmaklar\u0131ndan destek al.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131, kal\u00e7an\u0131 ve ayak bileklerini yakla\u015f\u0131k ayn\u0131 hizada tut. Ba\u015f\u0131n s\u0131rt\u0131nla ayn\u0131 hizada olacak \u015fekilde a\u015fa\u011f\u0131 bak.<\/p>\n<p class=\"num\">Bir aya\u011f\u0131n\u0131 kald\u0131r ve b\u00fck\u00fcl\u00fc dizini d\u0131\u015far\u0131dan \u00f6ne do\u011fru, ayn\u0131 taraftaki dirse\u011fine y\u00f6nlendir.<\/p>\n<p class=\"num\">Le\u011fen kemi\u011fin d\u00f6nmeden veya kal\u00e7an d\u00fc\u015fmeden dur. Dizinin dirse\u011fine de\u011fmesi gerekmez.<\/p>\n<p class=\"num\">Baca\u011f\u0131n\u0131 geriye uzat ve ayak parmaklar\u0131n\u0131 yere koy. Taraf de\u011fi\u015ftirmeden \u00f6nce plank pozisyonunu kontrol et.<\/p>\n<p class=\"num\">Di\u011fer baca\u011f\u0131nla tekrarla ve bacaklar\u0131n\u0131 s\u0131rayla de\u011fi\u015ftirerek devam et, ard\u0131ndan bitirmek i\u00e7in dizlerini yere indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Dizini daha ileri getirmek i\u00e7in t\u00fcm le\u011fen kemi\u011fini d\u00f6nd\u00fcrmen, sabit plank pozisyonunu bozar. Dizini daha k\u0131sa bir mesafe hareket ettir ve di\u011fer baca\u011f\u0131n\u0131 d\u00fcz, yere sa\u011flam basar halde tut.<\/p>\n<p>Bir aya\u011f\u0131n\u0131 her kald\u0131rd\u0131\u011f\u0131nda kal\u00e7an\u0131n a\u015fa\u011f\u0131 \u00e7\u00f6kmesine izin verme. Aya\u011f\u0131n\u0131 yere koy ve devam etmeden \u00f6nce ba\u015flang\u0131\u00e7 pozisyonunu yeniden kur. Yana do\u011fru h\u0131zl\u0131 bir tekme hareketi de dengeni bozabilir. Bu y\u00fczden b\u00fck\u00fcl\u00fc dizini \u00f6ne do\u011fru kontroll\u00fc g\u00f6t\u00fcr ve yava\u015f\u00e7a geri getir.<\/p>\n<p>\u0130ki \u00f6n kolunu da yerle\u015ftirdi\u011fin konumda tut. Dizine yakla\u015ft\u0131rmak i\u00e7in bir dirse\u011fini geriye \u00e7ekmek do\u011fal gelebilir, ancak bu, kollar\u0131n\u0131n olu\u015fturdu\u011fu deste\u011fi ve g\u00f6vdeni kayd\u0131r\u0131r. Bu deste\u011fi sabit tutabildi\u011fin mesafe boyunca dizini hareket ettir.<\/p>\n","protected":false},"featured_media":9896,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":30995,"equipment":5020,"muscles":[5328,5329,5325],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[8743,8296]},"yoast_head":"<title>Spiderman plank - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Spiderman plank: \u00f6n kol deste\u011fi, dizinin d\u0131\u015far\u0131dan dirse\u011fe do\u011fru hareketi, sabit kal\u00e7a ve kontroll\u00fc d\u00f6n\u00fc\u015f.\" \/>\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\/spiderman-plank\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spiderman plank\" \/>\n<meta property=\"og:description\" content=\"Spiderman plank: \u00f6n kol deste\u011fi, dizinin d\u0131\u015far\u0131dan dirse\u011fe do\u011fru hareketi, sabit kal\u00e7a ve kontroll\u00fc d\u00f6n\u00fc\u015f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/spiderman-plank\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Spider-Plank.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=\"3 dakika\" \/>","yoast_head_json":{"title":"Spiderman plank - Talimatlar, bilgiler &amp; 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