{"id":9934,"date":"2026-09-26T06:02:29","date_gmt":"2026-09-26T04:02:29","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9934"},"modified":"2026-09-26T06:02:29","modified_gmt":"2026-09-26T04:02:29","slug":"donusumlu-topuga-dokunma","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/donusumlu-topuga-dokunma\/","title":{"rendered":"D\u00f6n\u00fc\u015f\u00fcml\u00fc topuk dokunu\u015fu"},"content":{"rendered":"<p>D\u00f6n\u00fc\u015f\u00fcml\u00fc topuk dokunu\u015funda dizlerin b\u00fck\u00fcl\u00fc \u015fekilde s\u0131rt\u00fcst\u00fc uzan\u0131r ve omuzlar\u0131n\u0131 yerden biraz kald\u0131r\u0131rs\u0131n. G\u00f6vdeni iki yana b\u00fckerek \u00f6nce sa\u011f elini sa\u011f topu\u011funa, ard\u0131ndan sol elini sol topu\u011funa uzat\u0131rs\u0131n. Yana b\u00fck\u00fclmeyi yan kar\u0131n kaslar\u0131n yaparken karn\u0131n\u0131n \u00f6n k\u0131sm\u0131 y\u00fckselmi\u015f pozisyonu korur.<\/p>\n<p>Yaln\u0131zca rahat\u00e7a uzanabilece\u011fin kadar zemin alan\u0131na ihtiyac\u0131n vard\u0131r. Ayakta yap\u0131lan bir alternatif tercih ediyorsan <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9555\">yana e\u011filme<\/a> hareketini dene. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8429\">Yan plank hareketinde<\/a> ise topuklar\u0131na tekrar tekrar uzanmak yerine v\u00fccudunu yerin \u00fczerinde yan pozisyonda tutars\u0131n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Burada as\u0131l ama\u00e7 daha uza\u011fa uzanmak de\u011fildir. Omuzlar\u0131n\u0131 yukar\u0131da ve pelvisini yerde tutarken k\u00fc\u00e7\u00fck bir yana e\u011filme hareketi yapars\u0131n.<\/p>\n<p>Ayaklar\u0131n\u0131 kal\u00e7a geni\u015fli\u011fiyle omuz geni\u015fli\u011fi aras\u0131nda a\u00e7; iki topu\u011fun da kal\u00e7ana ayn\u0131 uzakl\u0131kta olsun. Rahat\u00e7a uzanabilece\u011fin kadar yakla\u015ft\u0131r, ard\u0131ndan yerlerinde b\u0131rak. Avu\u00e7 i\u00e7lerin i\u00e7eriye bakacak \u015fekilde kollar\u0131n\u0131 v\u00fccudunun iki yan\u0131na uzat.<\/p>\n<p>G\u00f6vdeni \u00f6ne b\u00fckerek omuzlar\u0131n\u0131 yerden biraz kald\u0131r; belin zeminden destek als\u0131n ve \u00e7enenle g\u00f6\u011fs\u00fcn aras\u0131nda biraz bo\u015fluk kals\u0131n. Elin ayn\u0131 taraftaki topu\u011funa do\u011fru ilerleyecek \u015fekilde g\u00f6vdeni yana b\u00fck. Kaburgalar\u0131n o taraftaki kal\u00e7ana yakla\u015ft\u0131k\u00e7a belinin o yan\u0131 k\u0131sal\u0131r. Le\u011fen kemi\u011finin iki taraf\u0131 da e\u015fit destek als\u0131n ve dizlerin hareket boyunca ayn\u0131 y\u00f6ne bakmaya devam etsin.<\/p>\n<p>Topu\u011funa hafif\u00e7e dokunman yeterlidir. Aya\u011f\u0131n\u0131 kavraman veya \u00e7ekmen gerekmez. Kol uzunlu\u011fun ya da hareket kabiliyetin topu\u011funa dokunmay\u0131 zorla\u015ft\u0131r\u0131yorsa kendini dokunmaya zorlama. Ortaya d\u00f6n, ard\u0131ndan di\u011fer topu\u011funa ak\u0131c\u0131 bi\u00e7imde uzan.<\/p>\n<p>Taraf de\u011fi\u015ftirirken omuzlar\u0131n\u0131 hafif\u00e7e yukar\u0131da tut. Her uzanmada nefes ver, ortaya d\u00f6nerken nefes al. Pozisyonu art\u0131k rahat\u00e7a koruyamad\u0131\u011f\u0131nda dinlenmek i\u00e7in ba\u015f\u0131n\u0131 ve omuzlar\u0131n\u0131 indir.<\/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%2FRW25fbkQxVQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/RW25fbkQxVQ\" \/><meta itemprop=\"duration\" content=\"PT1M2S\" \/><meta itemprop=\"uploadDate\" content=\"2015-06-30T12:16:52Z\" \/><meta itemprop=\"name\" content=\"Alternate HEEL TOUCHES For Women | How To\" \/><meta itemprop=\"description\" content=\"Alternate HEEL TOUCHES For Women to get Abs. https:\/\/www.youtube.com\/c\/stylecrazefitness This workout improves the abs and the obliques. It is a fairly easy exercise to perform. Anyone who wants to tone up their abs can do this exercise. It is meant for both men and for women. The exercise mainly works on the obliques, which are used to help in the rotation of the torso. It also helps the entire abdominal region to become stronger. # Some of the steps to perform the alternate heel touches are as follows: Lie down on your back on the floor. Keep your knees bent. Place your feet flat and widen them apart, a little more than the width of your shoulders. Extend the arms downwards by the side of your body. Keep your palms facing inwards. Breathe out and crunch your abs in the forward right direction. Then try and hold your right ankle with the right extended arm. Hold this position till the count of one. Next, while breathing in, leave the right ankle, which you were holding with your right arm and gradually come back to the starting position. Repeat the same method for the left side. One repetition is complete, when you have completed both the sides. Repeat this exercise, all over again. Once you feel tired, stop for a while. Then start again. Repeated practice of this exercise should be done carefully and gradually, by following the above guidelines. It can be even done under the guidance of a trainer, if you are a beginner. So go ahead and do try out this most affective workout! Subscribe @ https:\/\/www.youtube.com\/c\/Stylecrazefitness https:\/\/www.youtube.com\/StylecrazeTV https:\/\/www.youtube.com\/c\/StylecrazeYoga https:\/\/www.youtube.com\/c\/Stylecrazebeauty Facebook @ https:\/\/www.facebook.com\/StylecrazeVideos\/\"><div class=\"lyte-wrapper\" title=\"Alternate HEEL TOUCHES For Women | How To\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_RW25fbkQxVQ\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_RW25fbkQxVQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FRW25fbkQxVQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Alternate HEEL TOUCHES For Women | How To<\/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\/RW25fbkQxVQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FRW25fbkQxVQ%2F0.jpg\" alt=\"Alternate HEEL TOUCHES For Women | How To\" 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\">Dizlerin b\u00fck\u00fcl\u00fc halde s\u0131rt\u00fcst\u00fc yat. \u0130ki topu\u011fun da kal\u00e7ana ayn\u0131 uzakl\u0131kta olacak \u015fekilde ayaklar\u0131n\u0131 rahat\u00e7a uzanabilece\u011fin bir mesafede yere bas.<\/p>\n<p class=\"num\">Avu\u00e7 i\u00e7lerin i\u00e7e d\u00f6n\u00fck olacak \u015fekilde kollar\u0131n\u0131 v\u00fccudunun iki yan\u0131na uzat.<\/p>\n<p class=\"num\">Belin zeminden destek almaya devam ederken g\u00f6vdeni \u00f6ne b\u00fckerek omuzlar\u0131n\u0131 yerden biraz kald\u0131r.<\/p>\n<p class=\"num\">G\u00f6vdeni sa\u011fa b\u00fck ve sa\u011f elini sa\u011f topu\u011funa uzat.<\/p>\n<p class=\"num\">Ortaya d\u00f6n, ard\u0131ndan sola b\u00fck\u00fclerek sol elini sol topu\u011funa uzat. Kollar\u0131n\u0131 savurmadan d\u00f6n\u00fc\u015f\u00fcml\u00fc devam et. Sonunda ba\u015f\u0131n\u0131 ve omuzlar\u0131n\u0131 yumu\u015fak\u00e7a yere indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Yaln\u0131zca kollar\u0131n\u0131 hareket ettirirsen yana b\u00fck\u00fclmeyi yapmam\u0131\u015f olursun. K\u00fc\u00e7\u00fck bir hareketle, uzand\u0131\u011f\u0131n taraftaki kaburgalar\u0131n\u0131 kal\u00e7ana yakla\u015ft\u0131r.<\/p>\n<p>Ba\u015f\u0131n\u0131 yukar\u0131da tutmak i\u00e7in boynunu \u00f6ne uzat\u0131p zorlama. Pozisyon rahats\u0131z edici hale gelirse omuzlar\u0131n\u0131 yere koy ve yeniden ba\u015fla. Ayaklar\u0131n \u00e7ok uzaktaysa sonraki denemeden \u00f6nce yakla\u015ft\u0131r veya topu\u011funa dokunmadan \u00f6nce dur.<\/p>\n<p>Ayn\u0131 taraftaki baca\u011f\u0131n\u0131n d\u0131\u015f\u0131ndan uzan. V\u00fccudunun kar\u015f\u0131 taraf\u0131ndaki topu\u011funa uzanmak harekete bir d\u00f6nme ekler. \u0130ki yana b\u00fck\u00fcl\u00fcrken g\u00f6\u011fs\u00fcn genel olarak yukar\u0131ya d\u00f6n\u00fck kals\u0131n.<\/p>\n","protected":false},"featured_media":9939,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24546,"equipment":5020,"muscles":[5329,5328],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9555,7459,9559]},"yoast_head":"<title>D\u00f6n\u00fc\u015f\u00fcml\u00fc topuk dokunu\u015fu - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"D\u00f6n\u00fc\u015f\u00fcml\u00fc topu\u011fa dokunma: b\u00fck\u00fcl\u00fc dizler, ayn\u0131 taraftaki topu\u011fa kontroll\u00fc uzanma, sabit kollar ve rahat boyun.\" \/>\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\/donusumlu-topuga-dokunma\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00f6n\u00fc\u015f\u00fcml\u00fc topuk dokunu\u015fu\" \/>\n<meta property=\"og:description\" content=\"D\u00f6n\u00fc\u015f\u00fcml\u00fc topu\u011fa dokunma: b\u00fck\u00fcl\u00fc dizler, ayn\u0131 taraftaki topu\u011fa kontroll\u00fc uzanma, sabit kollar ve rahat boyun.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/donusumlu-topuga-dokunma\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/03\/Alternate-Heel-Touchers.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":"D\u00f6n\u00fc\u015f\u00fcml\u00fc topuk dokunu\u015fu - Talimatlar, bilgiler &amp; 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