{"id":28,"date":"2019-09-20T22:12:20","date_gmt":"2019-09-20T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/gogus-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T14:53:06","modified_gmt":"2020-08-06T11:53:06","slug":"gogus-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/ar\/gogus-egzersizleri\/","title":{"rendered":"G\u00f6\u011f\u00fcs Egzersizleri"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"28\" class=\"elementor elementor-28\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24c1e5b6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24c1e5b6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f521222\" data-id=\"2f521222\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d09c518 elementor-widget elementor-widget-text-editor\" data-id=\"2d09c518\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><div><div id=\"320646787626242132\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><div id=\"konu-ve-kategori-ana-basliklar\"><h1><span style=\"font-size: large;\">V\u00fccut Geli\u015ftirme \/<a href=\"\/ar\/\">\u00a0<\/a><\/span><a style=\"font-size: 1.6em;\" href=\"\/ar\/vucut-gelistirme.html\/\"><span style=\"color: #33b1ef;\"><span style=\"font-size: large;\">T\u00fcm\u00fcn\u00fc G\u00f6r<\/span><\/span><\/a><\/h1><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -15px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 52.041524703348%; padding: 0 15px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 10px; margin-left: 0px; margin-right: 0px; text-align: center;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/gogus-anatomi_orig.gif\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img class=\"aligncenter\" style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/gogus-anatomi_orig.gif\" alt=\"G\u00f6\u011f\u00fcs Egzersizleri - G\u00f6\u011f\u00fcs Anatomisi - Pectoralis Major - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">Pectoralis Major<\/div><\/div><\/div><div><div style=\"height: 0px; overflow: hidden; width: 100%;\">\u00a0<\/div><hr class=\"styled-hr\" style=\"width: 100%;\" \/><div style=\"height: 20px; overflow: hidden; width: 100%;\">\u00a0<\/div><\/div><h3 class=\"wsite-content-title\" style=\"text-align: left;\">\u200bBarbell Bench Press<\/h3><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-1_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-1_1_orig.jpg\" alt=\"Barbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-erkek-2_orig.jpg\" alt=\"Barbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-1_2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-1_2_orig.jpg\" alt=\"Barbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-2_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/barbell-bench-press-grafikler-kadin-2_1_orig.jpg\" alt=\"Barbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"660925995179936059\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div><div class=\"paragraph\" style=\"text-align: left;\"><ol><li>D\u00fcz bir bench sehpas\u0131na uzan\u0131n. Bar\u0131 ortadan tutarak (kolunuzda 90 derecelik bir a\u00e7\u0131yla) di\u015flilerden kald\u0131r\u0131n ve kollar\u0131n\u0131z kitli olacak \u015fekilde tam \u00fczerinizde tutun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li><li>Ba\u015flang\u0131\u00e7 pozisyonunda nefes al\u0131n ve g\u00f6\u011fs\u00fcn\u00fcze de\u011fene kadar bar\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin.<\/li><li>K\u0131sa bir duraklamadan sonra nefes vererek bar\u0131 ba\u015flang\u0131\u00e7 pozisyonuna geri itin. Bar\u0131 iterken g\u00f6\u011f\u00fcs kaslar\u0131n\u0131za odaklan\u0131n. Kollar\u0131n\u0131z\u0131 kitleyin ve kas\u0131l\u0131 pozisyondayken g\u00f6\u011fs\u00fcn\u00fcz\u00fc s\u0131k\u0131\u015ft\u0131r\u0131n. Bir saniye tutun ve bar\u0131 yeniden yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin. \u0130pucu: \u0130deal olarak a\u011f\u0131rl\u0131\u011f\u0131 indirmek, kald\u0131rmaktan iki kat daha fazla zaman\u0131n\u0131z\u0131 almal\u0131d\u0131r.<\/li><li>Hareketi antrenman\u0131n\u0131zda belirtilen tekrar say\u0131s\u0131 kadar tekrarlay\u0131n.<\/li><li>Bitirdi\u011finizde bar\u0131 tekrar di\u015fli raylara yerle\u015ftirin.<\/li><\/ol><\/div><div><div id=\"844650944205097413\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Dikkat:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>E\u011fer bu egzersizde yeniyseniz bir g\u00f6zc\u00fc kullanman\u0131z tavsiye edilir. E\u011fer g\u00f6zc\u00fc\u00a0yoksa kullan\u0131lan a\u011f\u0131rl\u0131k miktar\u0131 konusunda ihtiyatl\u0131 olun.<\/li><li>Ayr\u0131ca, bar\u0131n \u00f6ne \u00e7ok savrulmas\u0131na izin vermeyin. Bar\u0131n g\u00f6\u011fs\u00fcn\u00fcz\u00fcn ortas\u0131na de\u011fdi\u011fini hissedin.\u200b\u200b<\/li><li>\u200bBar\u0131 g\u00f6\u011fs\u00fcn\u00fcze \u00e7arpt\u0131r\u0131p z\u0131platmay\u0131n. Daima bar\u0131n tam denetiminde olmal\u0131s\u0131n\u0131z.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">Dumbbell Bench Press<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-1_orig.jpg\" alt=\"Dumbbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-erkek-2_orig.jpg\" alt=\"Dumbbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 49.810606060606%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-1_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-1_1_orig.jpg\" alt=\"Dumbbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50.189393939394%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-2_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/dumbbell-bench-press-grafikler-kadin-2_1_orig.jpg\" alt=\"Dumbbell Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"164099530526474314\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>D\u00fcz bir bench sehpas\u0131na elinizde damb\u0131llarla uzan\u0131n. Avu\u00e7 i\u00e7leriniz birbirine bakacak \u015fekilde olsun.<\/li><li>Damb\u0131llar\u0131 bacak kaslar\u0131n\u0131z\u0131n da yard\u0131m\u0131yla y\u00fcz hizan\u0131zda havaya kald\u0131r\u0131n ve b\u00f6ylece kollar\u0131n\u0131z omuz geni\u015fli\u011finde havada dursun.<\/li><li>Omuz geni\u015fli\u011fine geldi\u011finde, avu\u00e7 i\u00e7leriniz \u00f6ne bakacak \u015fekilde bileklerinizi \u00e7evirin. Damb\u0131llar g\u00f6\u011f\u00fcslerinizin hemen yan\u0131nda ve kollar\u0131n\u0131z 90 derece a\u00e7\u0131yla olmal\u0131. Daima damb\u0131llar\u0131n tam denetiminde olun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li><li>Sonra, nefes verirken g\u00f6\u011fs\u00fcn\u00fcz\u00fc kullanarak damb\u0131llar\u0131 yukar\u0131ya itin. Kald\u0131rd\u0131ktan sonra en tepede kollar\u0131n\u0131z\u0131 kitleyin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc s\u0131k\u0131\u015ft\u0131r\u0131n. Bir saniye bekleyin ve damb\u0131llar\u0131 tekrar yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin. \u0130pucu: \u0130deal olarak a\u011f\u0131rl\u0131\u011f\u0131 indirmek, kald\u0131rmaktan iki kat daha fazla zaman\u0131n\u0131z\u0131 almal\u0131d\u0131r.<\/li><li>Hareketi antrenman\u0131n\u0131zda belirtilen tekrar say\u0131s\u0131 kadar tekrarlay\u0131n.<\/li><\/ol><\/div><div><div id=\"364623935516674210\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Dikkat:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u200bBitirdi\u011finizde damb\u0131llar\u0131 yere f\u0131rlatmay\u0131n \u00e7\u00fcnk\u00fc bu omuzlar\u0131n\u0131zda bulunan d\u00f6ngenler ve etraf\u0131n\u0131zdaki insanlar i\u00e7in tehlikeli olabilir.\u200b<\/li><li>\u200bOnun yerine, damb\u0131llar\u0131 kontroll\u00fc bir \u015fekilde uyluklar\u0131n\u0131z\u0131n \u00fczerine koyun ve oturma pozisyonuna ge\u00e7in. Bu noktadan sonra damb\u0131llar\u0131 yava\u015f\u00e7a kald\u0131r\u0131p rafa koyabilirsiniz.<\/li><\/ul><\/div><div><div id=\"305520648616123009\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u00c7e\u015fitlendirme:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>\u200bBu egzersizin ba\u015fka bir \u00e7e\u015fidi de avu\u00e7 i\u00e7leriniz daima birbirine bakarken yapmakt\u0131r.<\/li><li>Ayn\u0131 zamanda bu egzersizi avu\u00e7 i\u00e7leriniz birbirine bakar \u015fekilde ba\u015flay\u0131p, damb\u0131llar\u0131 kald\u0131r\u0131rken bileklerinizi \u00f6ne do\u011fru \u00e7evirerek de yapmay\u0131 deneyebilirsiniz. Ben \u015fahsen omuzlar\u0131ma fazla y\u00fck bindirdi\u011fini d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcmden dolay\u0131 bu \u00e7e\u015fidi \u00e7ok s\u0131k uygulam\u0131yorum.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">Smith Machine Bench Press<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-1_orig.jpg\" alt=\"Smith Machine Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-erkek-2_orig.jpg\" alt=\"Smith Machine Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-1_orig.jpg\" alt=\"Smith Machine Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/smith-machine-bench-press-grafikler-kadin-2_orig.jpg\" alt=\"Smith Machine Bench Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"275824356975757346\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>Smith Machine\u2019in alt\u0131na d\u00fcz bench sehpas\u0131n\u0131 yerle\u015ftirin. Bar\u0131, uzan\u0131rken kollar\u0131n\u0131z\u0131 tam a\u00e7t\u0131\u011f\u0131n\u0131zda ula\u015fabilece\u011finiz y\u00fcksekli\u011fe yerle\u015ftirin. \u0130htiyac\u0131n\u0131z olan a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7tikten sonra, d\u00fcz bench sehpas\u0131na uzan\u0131n. Bar\u0131 omuz geni\u015fli\u011finden daha geni\u015f tutarak di\u015fli raylardan \u00e7\u0131kar\u0131n ve kollar\u0131n\u0131z kitli \u015fekilde tam \u00fczerinizde tutun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li><li>Nefes al\u0131n ve bar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerinde hissedene kadar yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin.<\/li><li>Bir saniye duraklamadan sonra nefes vererek bar\u0131 ba\u015flang\u0131\u00e7 pozisyonuna geri itin. Bar\u0131 iterken g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 kullanmaya odaklan\u0131n. Kas\u0131lm\u0131\u015f pozisyondayken kollar\u0131n\u0131z\u0131 kitleyin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc s\u0131k\u0131\u015ft\u0131r\u0131n. Bir saniye tutun ve bar\u0131 yeniden yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin. \u0130pucu: \u0130deal olarak a\u011f\u0131rl\u0131\u011f\u0131 indirmek, kald\u0131rmaktan iki kat daha fazla zaman\u0131n\u0131z\u0131 almal\u0131d\u0131r.<\/li><li>Hareketi antrenman\u0131n\u0131zda belirtilen tekrar say\u0131s\u0131 kadar tekrarlay\u0131n.<\/li><li>Bitirdi\u011finizde bar\u0131 tekrar di\u015fli raylara yerle\u015ftirin.<\/li><\/ol><\/div><div><div id=\"933424786558924473\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Dikkat:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>E\u011fer bu egzersizde yeniyseniz bir g\u00f6zc\u00fc kullanman\u0131z tavsiye edilir. E\u011fer g\u00f6zc\u00fc\u00a0yoksa kullan\u0131lan a\u011f\u0131rl\u0131k miktar\u0131 konusunda ihtiyatl\u0131 olun.<\/li><li>Barbell Bench Press ile ayn\u0131 hareket fakat Smith Machine kullanarak.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">Chest Press<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-1_orig.jpg\" alt=\"Chest Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-erkek-2_orig.jpg\" alt=\"Chest Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-1_orig.jpg\" alt=\"Chest Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/chest-press-grafikler-kadin-2_orig.jpg\" alt=\"Chest Press - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"159212430949634943\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>Chest Press makinesine oturun ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 se\u00e7in.<\/li><li>Makinenin sa\u011flad\u0131\u011f\u0131 levyeye aya\u011f\u0131n\u0131z\u0131 yerle\u015ftirin ve oradan g\u00fc\u00e7 alarak tutama\u00e7lar\u0131 kollar\u0131n\u0131z\u0131 tam a\u00e7arak \u00f6ne g\u00f6t\u00fcr\u00fcn. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li><li>Tutama\u00e7lar\u0131 avu\u00e7 i\u00e7leriniz a\u015fa\u011f\u0131 bakacak \u015fekilde tutun ve dirsekleriniz yere paralal olsun. \u0130pucu: Kollar\u0131n\u0131z ileriye d\u00f6n\u00fck olmal\u0131. Tutama\u00e7lar\u0131 ileriye g\u00f6t\u00fcr\u00fcp kollar\u0131n\u0131z\u0131 tam a\u00e7t\u0131\u011f\u0131n\u0131zda ba\u015flang\u0131\u00e7 pozisyonunda olacaks\u0131n\u0131z.<\/li><li>\u015eimdi tutama\u00e7lar\u0131 nefes alarak geriye getirin.<\/li><li>Tutama\u00e7lar\u0131 ileriye iterken nefes al\u0131n ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc s\u0131k\u0131n. Kas\u0131lmay\u0131 bir saniye boyunca tutun ve ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li><li>Antrenman\u0131n\u0131zda \u00f6nerilen tekrar say\u0131s\u0131 kadar tekrarlay\u0131n.<\/li><li>Bitirdi\u011finizde levyeye tekrar ayaklar\u0131n\u0131z\u0131 koyun ve tutama\u00e7lar\u0131 yava\u015f\u00e7a orijinal pozisyonuna geri getirin.<\/li><\/ol><\/div><div><div id=\"448751643554007962\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u00c7e\u015fitlendirme:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>Bu egzersizi serbest a\u011f\u0131rl\u0131klar (halter ve damb\u0131l) kullanarak s\u0131radan bir bench sehpas\u0131nda uygulayabilirsiniz.<\/li><li>Alternatif olarak, pulley machine\u2019i de kullanabilirsiniz.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">Butterfly (Kelebek)<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-1_orig.jpg\" alt=\"Butterfly (Kelebek) - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-erkek-2_orig.jpg\" alt=\"Butterfly (Kelebek) - G\u00f6\u011f\u00fcs Egzersizleri\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-1_orig.jpg\" alt=\"Butterfly (Kelebek) - G\u00f6\u011f\u00fcs Egzersizleri\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/butterfly-kelebek-grafikler-kadin-2_orig.jpg\" alt=\"Butterfly (Kelebek) - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"406056588427970687\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 se\u00e7in ve s\u0131rt\u0131n\u0131z\u0131 geriye yaslayarak makinenin \u00fczerinde d\u00fcz oturun.<\/li><li>Makinenin tutama\u00e7lar\u0131ndan tutun. \u0130pucu: Kollar\u0131n\u0131z yere paralel konumland\u0131r\u0131lm\u0131\u015f olmal\u0131, makinenin ayarlar\u0131n\u0131 kendinize g\u00f6re yap\u0131n. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li><li>Tutama\u00e7lar\u0131, g\u00f6\u011fs\u00fcn\u00fcz\u00fc s\u0131karak birlikte yava\u015f\u00e7a itin. Hareketin bu a\u015famas\u0131nda nefes verin ve kas\u0131lmay\u0131 bir saniyeli\u011fine tutun.<\/li><li>G\u00f6\u011fs\u00fcn\u00fcz tamamen gerilene kadar yava\u015f\u00e7a nefes al\u0131n ve ba\u015flang\u0131\u00e7 pozisyonuna geri gelin.<\/li><li>Antrenman\u0131n\u0131zda \u00f6nerilen tekrar say\u0131s\u0131 kadar tekrarlay\u0131n.<\/li><\/ol><\/div><div><div id=\"275585046319621061\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u00c7e\u015fitlendirme:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>Bu egzersizi yapmak i\u00e7in pulley veya egzersiz band\u0131 da kullanabilirsiniz.<\/li><li>Ayn\u0131 zamanda kollar\u0131n\u0131z\u0131 dirsekleriniz 90 derece olacak \u015fekilde yast\u0131\u011fa koydu\u011funuz Pec Deck Makinesi ile de yapabilirsiniz.<\/li><\/ul><\/div><h3 class=\"wsite-content-title\">\u015e\u0131nav<\/h3><div>\u00a0<\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-1_orig.jpg\" alt=\"\u015e\u0131nav - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 15px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-2_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-erkek-2_orig.jpg\" alt=\"\u015e\u0131nav - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div class=\"wsite-multicol\"><div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -10px;\"><table class=\"wsite-multicol-table\"><tbody class=\"wsite-multicol-tbody\"><tr class=\"wsite-multicol-tr\"><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-1_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-1_1_orig.jpg\" alt=\"\u015e\u0131nav - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><td class=\"wsite-multicol-col\" style=\"width: 50%; padding: 0 10px;\"><div><div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 20px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-2_1_orig.jpg\" data-lightbox=\"gal[28]\" rel=\"lightbox\"><br \/><img style=\"width: auto; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/sinav-grafikler-kadin-2_1_orig.jpg\" alt=\"\u015e\u0131nav - G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA\" \/><\/a><div style=\"display: block; font-size: 90%;\">\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><div><div id=\"362992386343345719\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div><div class=\"paragraph\"><ol><li>Y\u00fcz\u00fcn\u00fcz yere d\u00f6n\u00fck olacak \u015fekilde yere uzan\u0131n ve g\u00f6vdenizi kol\u00a0uzunlu\u011funda yukarda tutarak ellerinizi 1 metre geni\u015fli\u011finde a\u00e7\u0131n.<\/li><li>Ard\u0131ndan, nefes al\u0131rken g\u00f6\u011fs\u00fcn\u00fcz neredeyse yere de\u011fecek \u015fekilde\u00a0al\u00e7al\u0131n.<\/li><li>\u015eimdi nefes verirken\u00a0g\u00f6\u011fs\u00fcn\u00fcz\u00fc s\u0131k\u0131\u015ft\u0131rarak \u00fcst v\u00fccudunuzu ba\u015flang\u0131\u00e7 pozisyonuna geri itin.<\/li><li>Tepede kas\u0131lm\u0131\u015f halde iken\u00a0\u00e7ok k\u0131sa bir duraklamadan sonra tekrar\u00a0al\u00e7almaya ba\u015flayabilirsiniz.<\/li><li>Antrenman\u0131n\u0131zda yaz\u0131ld\u0131\u011f\u0131 kadar tekrar edin.<\/li><\/ol><\/div><div><div id=\"407971809984663559\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><h4>\u00c7e\u015fitlendirme:<\/h4><\/div><\/div><div class=\"paragraph\"><ul><li>E\u011fer bu egzersizde yeniyseniz ve uygulamak i\u00e7in yeterli g\u00fcc\u00fcn\u00fcz yoksa, ister direnci azaltmak i\u00e7in bacaklar\u0131n\u0131z\u0131 b\u00fck\u00fcp dizlerinizin \u00fcst\u00fcne \u00e7\u00f6kebilirsiniz, isterseniz\u00a0yerde yapmak yerine duvara kar\u015f\u0131 yapabilirsiniz.<\/li><li>\u0130leri seviye v\u00fccut geli\u015ftiriciler, siz de direnci artt\u0131rmak ve \u00fcst g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 hedef almak i\u00e7in ayaklar\u0131n\u0131z\u0131 bench sehpas\u0131 gibi daha yukarda bir y\u00fczeye koyabilirsiniz.<\/li><\/ul><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>V\u00fccut Geli\u015ftirme \/&nbsp;T\u00fcm\u00fcn\u00fc G\u00f6r Pectoralis Major&nbsp; \u200bBarbell Bench Press &nbsp; &nbsp; &nbsp; &nbsp; Yap\u0131l\u0131\u015f\u0131: D\u00fcz bir bench sehpas\u0131na uzan\u0131n. Bar\u0131 ortadan tutarak (kolunuzda 90 derecelik bir a\u00e7\u0131yla) di\u015flilerden kald\u0131r\u0131n ve kollar\u0131n\u0131z kitli olacak \u015fekilde tam \u00fczerinizde tutun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz. Ba\u015flang\u0131\u00e7 pozisyonunda nefes al\u0131n ve g\u00f6\u011fs\u00fcn\u00fcze de\u011fene kadar bar\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin. K\u0131sa bir [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.7.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00f6\u011f\u00fcs Egzersizleri - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"V\u00fccut geli\u015ftirme, egzersizler, antrenmanlar ve idmanlar hakk\u0131nda en g\u00fcncel bilgiler ve teknik a\u00e7\u0131klamalar\u0131 bu adreste bulabilirsiniz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/ar\/breast-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00f6\u011f\u00fcs Egzersizleri - 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Bar\u0131 ortadan tutarak (kolunuzda 90 derecelik bir a\u00e7\u0131yla) di\u015flilerden kald\u0131r\u0131n ve kollar\u0131n\u0131z kitli olacak \u015fekilde tam \u00fczerinizde tutun. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz. Ba\u015flang\u0131\u00e7 pozisyonunda nefes al\u0131n ve g\u00f6\u011fs\u00fcn\u00fcze de\u011fene kadar bar\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirin. K\u0131sa bir&hellip;","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/pages\/28"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=28"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/pages\/28\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=28"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}