{"id":9917,"date":"2026-10-16T19:56:58","date_gmt":"2026-10-16T17:56:58","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9917"},"modified":"2026-10-17T21:20:15","modified_gmt":"2026-10-17T19:20:15","slug":"halterle-kalca-koprusu","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/halterle-kalca-koprusu\/","title":{"rendered":"Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc"},"content":{"rendered":"<p>Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fcnde kal\u00e7an\u0131n \u00fczerine pedli bir bar yerle\u015ftirir, \u00fcst s\u0131rt\u0131n yerde kal\u0131rken kal\u00e7an\u0131 kald\u0131r\u0131p indirirsin. Kald\u0131r\u0131\u015f\u0131 kal\u00e7a ve arka uyluk kaslar\u0131n yaparken g\u00f6vde kaslar\u0131n dengeni korumaya yard\u0131mc\u0131 olur.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7288\">Hip thrust hareketinde<\/a> omuzlar\u0131n bir sehpaya dayan\u0131r. Kal\u00e7a k\u00f6pr\u00fcs\u00fcnde ise yerde kal\u0131rlar; bu y\u00fczden arkana bir sehpa yerle\u015ftirmen gerekmez. Konumland\u0131rabildi\u011fin ve egzersiz boyunca ak\u0131c\u0131 bi\u00e7imde hareket ettirebildi\u011fin bir bar ve a\u011f\u0131rl\u0131k se\u00e7.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>S\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 zemin desteklerken kal\u00e7an\u0131 kald\u0131rmaya odaklanabilirsin. Bar\u0131 yerine koymak ve set sonunda \u00e7\u0131karmak da haz\u0131rl\u0131\u011f\u0131n bir par\u00e7as\u0131d\u0131r.<\/p>\n<p>Bar\u0131 iki taraftan e\u015fit y\u00fckle, plakalar\u0131 sabitle ve kal\u00e7an\u0131n \u00f6n\u00fcndeki k\u0131vr\u0131ma uygun bir ped yerle\u015ftir. Plakalar yeterli bo\u015fluk sa\u011fl\u0131yorsa bar\u0131n arkas\u0131na otur ve bacaklar\u0131n\u0131n \u00fczerinden yuvarlayarak yerine getir. Daha k\u00fc\u00e7\u00fck plakalar veya \u00f6nceden y\u00fcklenmi\u015f bir bar bunun i\u00e7in yeterli bo\u015fluk b\u0131rakmayabilir. Bar bacaklar\u0131n\u0131n \u00fczerinden ge\u00e7miyorsa kontrol edebildi\u011fin bir a\u011f\u0131rl\u0131kta standart \u00e7apl\u0131 kau\u00e7uk bumper plakalar kullan ve bo\u015flu\u011fu yeniden kontrol et. Bar\u0131 v\u00fccudunun \u00fczerinde s\u00fcr\u00fckleme.<\/p>\n<p>Plakalar\u0131n hangi noktada yere de\u011fdi\u011fini kontrol et. B\u00fcy\u00fck plakalar kal\u00e7an h\u00e2l\u00e2 hafif\u00e7e yukar\u0131dayken yere oturabilir. Bu, senin en alt noktand\u0131r; le\u011fen kemi\u011fini bar\u0131n alt\u0131nda zorla daha a\u015fa\u011f\u0131 indirmeye \u00e7al\u0131\u015fma.<\/p>\n<p>Geriye uzan ve ayaklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7arak yere bas. K\u00f6pr\u00fcn\u00fcn en \u00fcst noktas\u0131nda kaval kemiklerin yakla\u015f\u0131k dik olsun. Bar\u0131 iki elinle sabit tut. Ayaklar\u0131nla yere bas ve omuzlar\u0131n, kal\u00e7an ve dizlerin yakla\u015f\u0131k ayn\u0131 hizaya gelene kadar kal\u00e7an\u0131 kald\u0131r. Kar\u0131n kaslar\u0131n\u0131 s\u0131k\u0131 tut ve belindeki kavisi art\u0131rmaya ba\u015flamadan \u00f6nce dur.<\/p>\n<p>Ba\u015f\u0131n ve \u00fcst s\u0131rt\u0131n yerde kal\u0131r. Ba\u015f\u0131n\u0131n arka k\u0131sm\u0131yla de\u011fil, ayaklar\u0131nla iterek y\u00fcksel. Ellerinin g\u00f6revi bar\u0131 kald\u0131rmak de\u011fil, yuvarlanmas\u0131n\u0131 \u00f6nlemektir. Setin sonunda bar\u0131 ve kal\u00e7an\u0131 yava\u015f\u00e7a indir; a\u011f\u0131rl\u0131k tamamen yerle\u015fsin, ancak ondan sonra bar\u0131 uzakla\u015ft\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%2FDQv1IMQDbE4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/DQv1IMQDbE4\" \/><meta itemprop=\"duration\" content=\"PT22S\" \/><meta itemprop=\"uploadDate\" content=\"2020-10-13T13:57:01Z\" \/><meta itemprop=\"name\" content=\"How To Do A Barbell Glute Bridge\" \/><meta itemprop=\"description\" content=\"Looking for an alternative to the barbell hip thrust? The glute bridge (also known as a hip bridge) works the same muscles as the hip thrust, but has a smaller range of motion. If you struggle to get the form right on a hip thrust, this is a great variation to build up your glute and hamstring strength. Once you have developed the strength to perform a bodyweight glute bridge with good form, you can look to make the exercise more challenging by adding weights. One way to do this is with the barbell and weighted plates on either side. For this, it would be recommended to use a barbell pad, which is wrapped around the bar, to act as cushioning, and support your hips. 1. Set up a barbell with weights suitable to you. Place a barbell pad in the center of the barbell. 2. Sitting on a mat with feet extended on the floor in towards you so that it centered in front of you and above your hips. 3. Lie your back on the mat with hands on the barbell to prevent it from moving around. 4. Bend your knees and plant your feet firmly on the floor. 5. Make sure that your arms are extended and holding the bar firmly so that when you extend your hips up, the bar doesn&#039;t roll down your chest. 6. Brace your core and lift your hips off the ground by squeezing your glutes, then slowly lower back to starting position. Find more exercise demonstrations here \ud83d\udc49 https:\/\/puregym.com\/exercises\/\"><div class=\"lyte-wrapper\" title=\"How To Do A Barbell Glute Bridge\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_DQv1IMQDbE4\"><div id=\"lyte_DQv1IMQDbE4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDQv1IMQDbE4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do A Barbell Glute Bridge<\/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\/DQv1IMQDbE4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDQv1IMQDbE4%2F0.jpg\" alt=\"How To Do A Barbell Glute Bridge\" 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 iki taraftan e\u015fit y\u00fckle, plakalar\u0131 sabitle ve kal\u00e7an\u0131n \u00f6n\u00fcndeki k\u0131vr\u0131ma ped yerle\u015ftir.<\/p>\n<p class=\"num\">Bacaklar\u0131n\u0131n \u00fczerinde yeterli bo\u015fluk b\u0131rakarak bar\u0131 yerine getir, ard\u0131ndan dizlerin b\u00fck\u00fcl\u00fc halde geriye uzan.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7arak yere sa\u011flam bas ve bar\u0131 iki elinle sabit tut.<\/p>\n<p class=\"num\">Omuzlar\u0131n\u0131 ve ba\u015f\u0131n\u0131 yerde tutarak ayaklar\u0131nla yere bas ve kal\u00e7an\u0131 kald\u0131r.<\/p>\n<p class=\"num\">Omuzlar\u0131n, kal\u00e7an ve dizlerin yakla\u015f\u0131k ayn\u0131 hizaya geldi\u011finde k\u0131sa bir s\u00fcre dur. Kal\u00e7an\u0131 ve bar\u0131 yava\u015f\u00e7a indir; plakalar \u00f6nce yere ula\u015f\u0131rsa dur. Setin ard\u0131ndan a\u011f\u0131rl\u0131\u011f\u0131n tamamen yerle\u015fmesini bekle. Sonra bar\u0131 yerle\u015ftirirken izledi\u011fin ad\u0131mlar\u0131 tersine uygulayarak \u00e7\u0131kar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Bar\u0131 ve pedi kal\u00e7an\u0131n \u00f6n\u00fcndeki k\u0131vr\u0131m\u0131n \u00fczerinde ortalanm\u0131\u015f halde tut. Bar karn\u0131na do\u011fru yuvarlan\u0131yorsa indir ve pozisyonunu ayarla. Sabit tutam\u0131yorsan daha hafif a\u011f\u0131rl\u0131k kullan.<\/p>\n<p>Kal\u00e7an\u0131 sektirme veya bacaklar\u0131nla ani bir iti\u015f yaparak bar\u0131 yukar\u0131 f\u0131rlatma. Ayaklar\u0131n\u0131 yere sa\u011flam bas ve ak\u0131c\u0131 bi\u00e7imde y\u00fcksel. Daha fazla y\u00fckselmek i\u00e7in belini \u00e7ukurla\u015ft\u0131rmak yerine kal\u00e7an a\u00e7\u0131ld\u0131\u011f\u0131nda dur.<\/p>\n<p>Bir plaka di\u011ferinden \u00f6nce kalk\u0131yorsa bar\u0131n ortaland\u0131\u011f\u0131n\u0131 ve iki aya\u011f\u0131n\u0131n kal\u00e7ana e\u015fit uzakl\u0131kta oldu\u011funu kontrol et. Bu ayarlar\u0131, e\u011fik duran bar\u0131 kald\u0131r\u0131\u015f s\u0131ras\u0131nda d\u00fczeltmeye \u00e7al\u0131\u015fmak yerine a\u011f\u0131rl\u0131k yerdeyken yap.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc hakk\u0131nda hen\u00fcz \u00e7ok fazla ara\u015ft\u0131rma yok. \u00c7o\u011fu \u00e7al\u0131\u015fma bu hareketi, \u00fcst s\u0131rt\u0131n bir sehpaya dayand\u0131\u011f\u0131 hip thrust ile kar\u015f\u0131la\u015ft\u0131r\u0131yor.<\/p>\n<p>2025 tarihli bir \u00e7al\u0131\u015fmada, en az 2 y\u0131ll\u0131k kuvvet antrenman\u0131 deneyimi olan 40 ergen erkek futbolcu rastgele hip thrust, kal\u00e7a k\u00f6pr\u00fcs\u00fc veya egzersiz yapmayan kontrol grubuna ayr\u0131ld\u0131. Egzersiz yapan 2 grup, 1 tekrar maksimumlar\u0131n\u0131n %60&#8217;\u0131 ve %84&#8217;\u00fcyle \u00e7al\u0131\u015ft\u0131 ve 7 dakika sonra yeniden sprint ko\u015ftu. \u0130ki grupta da sprint s\u0131ras\u0131ndaki yatay kuvvet ve g\u00fc\u00e7te k\u0131sa vadede orta d\u00fczey, sprint performans\u0131nda ise k\u00fc\u00e7\u00fck iyile\u015fmeler g\u00f6r\u00fcld\u00fc. Kontrol grubu neredeyse hi\u00e7 de\u011fi\u015fmedi. Bu 2 egzersiz aras\u0131nda \u00e7ok az fark vard\u0131.<span id='quelle-1-9917' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halterle-kalca-koprusu\/#quelle-bottom-1-9917' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2024 tarihli bir \u00e7al\u0131\u015fmada 10 erkek halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=7288\">halterle hip thrust<\/a> yapt\u0131. B\u00fcy\u00fck kal\u00e7a kas\u0131n\u0131n (gluteus maximus) \u00fcst ve alt k\u0131s\u0131mlar\u0131 kal\u00e7a k\u00f6pr\u00fcs\u00fcnde daha aktifti. Kal\u00e7an\u0131n yan k\u0131sm\u0131ndaki daha k\u00fc\u00e7\u00fck kas\u0131n ortalama aktivitesi de kal\u00e7a k\u00f6pr\u00fcs\u00fcnde daha y\u00fcksekti. Hip thrust ise \u00f6n uylu\u011fun d\u0131\u015f k\u0131sm\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131.<span id='quelle-2-9917' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halterle-kalca-koprusu\/#quelle-bottom-2-9917' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Uzun vadeli kas b\u00fcy\u00fcmesi konusunda mevcut en yak\u0131n kan\u0131tlar hip thrust antrenman\u0131ndan geliyor. 2023 tarihli bir \u00e7al\u0131\u015fmada, antrenmans\u0131z 34 gen\u00e7 yeti\u015fkin 9 hafta boyunca hip thrust veya halterle squat yapt\u0131. MR g\u00f6r\u00fcnt\u00fcleri iki grupta benzer kal\u00e7a kas\u0131 b\u00fcy\u00fcmesi g\u00f6sterdi. Hip thrust s\u0131ras\u0131nda kal\u00e7a kaslar\u0131 daha aktif olsa da bu durum, kimin daha fazla kas geli\u015ftirece\u011fini tahmin etmeye yetmedi.<span id='quelle-3-9917' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/halterle-kalca-koprusu\/#quelle-bottom-3-9917' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>\u015eu ana kadar yap\u0131lm\u0131\u015f tek do\u011frudan kas aktivitesi kar\u015f\u0131la\u015ft\u0131rmas\u0131nda kal\u00e7a k\u00f6pr\u00fcs\u00fc, kal\u00e7a kaslar\u0131n\u0131 en az hip thrust kadar \u00e7al\u0131\u015ft\u0131rd\u0131. Ancak tek seansta daha y\u00fcksek kas aktivitesi, kendili\u011finden daha fazla kas b\u00fcy\u00fcmesi anlam\u0131na gelmez.<\/p>\n","protected":false},"featured_media":9921,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1638,1635],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":24710,"equipment":5005,"muscles":[5304,5270],"supporting-muscles":null,"training-type":null,"training-plans":[],"alternative_exercises":[7867,7288,7557,8065,8087,7051]},"yoast_head":"<title>Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc: pedli bar\u0131n yerle\u015fimi, dengeli kurulum, kontroll\u00fc kal\u00e7a kald\u0131r\u0131\u015f\u0131 ve 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\/halterle-kalca-koprusu\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc\" \/>\n<meta property=\"og:description\" content=\"Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc: pedli bar\u0131n yerle\u015fimi, dengeli kurulum, kontroll\u00fc kal\u00e7a kald\u0131r\u0131\u015f\u0131 ve d\u00f6n\u00fc\u015f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/halterle-kalca-koprusu\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:20:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Barbell-Glute-Bridge.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=\"6 dakika\" \/>","yoast_head_json":{"title":"Halterle kal\u00e7a k\u00f6pr\u00fcs\u00fc - Talimatlar, bilgiler &amp; 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