{"id":26,"date":"2019-09-20T22:12:20","date_gmt":"2019-09-20T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/trisep-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T14:49:21","modified_gmt":"2020-08-06T11:49:21","slug":"trisep-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/ar\/trisep-egzersizleri\/","title":{"rendered":"Trisep Egzersizleri"},"content":{"rendered":"
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V\u00fccut Geli\u015ftirme\u00a0\/\u00a0<\/a><\/span>T\u00fcm\u00fcn\u00fc G\u00f6r<\/span><\/span><\/a><\/h2><\/div><\/div><\/div>


\"Trisep<\/a>\u00a0<\/p>

Triceps Brachii<\/div><\/div><\/div>
\u00a0<\/div>
\u00a0<\/div><\/div>

Cable One Arm Tricep Extension<\/h3>


\"Cable<\/a>\u00a0<\/p>

\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>


\"Cable<\/a>\u00a0<\/p>

\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div>
  1. A\u011f\u0131rl\u0131klar\u0131n hemen \u00f6n\u00fcnde ayakta durun. Sa\u011f elinizle y\u00fcksek kablo makaras\u0131na tak\u0131lm\u0131\u015f tekli tutamac\u0131, avu\u00e7 i\u00e7leriniz yukar\u0131 bakacak \u015fekilde tutun.<\/li>
  2. \u015eimdi tutamac\u0131 a\u015fa\u011f\u0131 \u00e7ekin. B\u00f6ylece \u00fcst kolunuz ve dirse\u011finiz v\u00fccudunuzun yan\u0131nda kilitlensin. \u00d6n ve arka kolunuz dar bir a\u00e7\u0131 olu\u015fturur (90 dereceden k\u00fc\u00e7\u00fck). Di\u011fer kolunuzu kal\u00e7an\u0131zda tutabilirsiniz ve dengenizi daha iyi sa\u011flayabilmek i\u00e7in bir aya\u011f\u0131n\u0131z \u00f6nde, di\u011fer aya\u011f\u0131n\u0131z arkada durabilir. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li>
  3. Trisepsinizi s\u0131karak, tuttu\u011funuz tekli tutamac\u0131 kolunuz d\u00fcz olana kadar v\u00fccudunuzun yan\u0131na do\u011fru \u00e7ekin. Hareketi yaparken nefes verin. \u0130pucu:<\/strong> Sadece \u00f6n kolunuz hareket etmeli. \u00dcst kolunuz her zaman sabit kalmal\u0131.<\/li>
  4. Triseplerinizi s\u0131k\u0131n ve birka\u00e7 saniye boyunca b\u00f6yle kal\u0131n.<\/li>
  5. Tekli tutamac\u0131 yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna getirin.<\/li>
  6. \u00d6nerilen tekrar say\u0131s\u0131 kadar tekrar edin ve sonra ayn\u0131 hareketi di\u011fer kolunuz i\u00e7in yap\u0131n.<\/li><\/ol><\/div>

    \u00c7e\u015fitlendirme:<\/h4><\/div><\/div>