{"id":98,"date":"2019-09-20T22:12:21","date_gmt":"2019-09-20T19:12:21","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/omuz-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T14:46:04","modified_gmt":"2020-08-06T11:46:04","slug":"omuz-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/ar\/omuz-egzersizleri\/","title":{"rendered":"Omuz Egzersizleri"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

V\u00fccut Geli\u015ftirme \/\u00a0<\/a><\/span>T\u00fcm\u00fcn\u00fc G\u00f6r<\/span><\/span><\/a><\/h1><\/div><\/div><\/div>

\"Omuz<\/a>
Deltoid<\/div><\/div><\/div>
\u00a0<\/div>
\u00a0<\/div><\/div>

Clean and Press<\/h3>

\"Clean<\/a>
\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

\"Clean<\/a>
\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div>
  1. Dizleriniz\u00a0kollar\u0131n\u0131z\u0131n aras\u0131ndaki mesafeyi a\u015fmayacak \u015fekilde, bacaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7arak durun. \u015eimdi s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutarak bar\u0131 kavrayabilmek i\u00e7in dizlerinizi ve kal\u00e7an\u0131z\u0131 b\u00fck\u00fcn. Kollar d\u00fcz uzat\u0131lm\u0131\u015f, avu\u00e7 i\u00e7leri yere d\u00f6n\u00fck olarak, omuz geni\u015fli\u011fini biraz ge\u00e7ecek \u015fekilde bar\u0131 tutun. Bar bacaklar\u0131n\u0131za yak\u0131n olmal\u0131, omuzlar bar hizas\u0131nda veya hafif\u00e7e ge\u00e7ecek \u015fekilde ve s\u0131rt d\u00fcmd\u00fcz olmal\u0131d\u0131r. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li>
  2. Dizlerinizi a\u00e7arak bar\u0131 kald\u0131rmaya ba\u015flay\u0131n. Kal\u00e7alar\u0131n\u0131z\u0131 \u00f6ne iterken, ayn\u0131 h\u0131zla omuzlar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve s\u0131rt\u0131n\u0131z\u0131n a\u00e7\u0131s\u0131n\u0131 bozmay\u0131n. Bar\u0131 bedeninize yak\u0131n tutarak yukar\u0131 kald\u0131rmaya devam edin.<\/li>
  3. Bar dizi ge\u00e7erken, s\u0131r\u00e7ama hareketi yapar gibi bilek, diz ve kal\u00e7an\u0131z\u0131 kuvvetle iterek uzat\u0131n. Bar\u0131 ellerinizle y\u00f6nlendirirken, omuzlar\u0131n\u0131z\u0131 silkerek olu\u015fan momentumla a\u011f\u0131rl\u0131\u011f\u0131 m\u00fcmk\u00fcn kadar y\u00fcksek seviyeye \u00e7ekin. Bar hareket boyunca v\u00fccuda yak\u0131n olmal\u0131 ve dirsekleriniz d\u0131\u015far\u0131da olmal\u0131.<\/li>
  4. Bar yukar\u0131 gelirken ayaklar yerden kesilmeli ve kendinizi bar\u0131n alt\u0131na \u00e7ekmeye ba\u015flamal\u0131s\u0131n\u0131z. Kullan\u0131lan a\u011f\u0131rl\u0131\u011fa ba\u011fl\u0131 olarak i\u015fin mekani\u011fi biraz de\u011fi\u015febilir. Bar\u0131n alt\u0131na kendinizi \u00e7ekerken \u00e7\u00f6melmeniz gerekebilir.<\/li>
  5. Bar son y\u00fcksekli\u011fine vard\u0131\u011f\u0131nda dirseklerinizi \u00e7evirerek bar\u0131n alt\u0131na getirin. G\u00f6vdenizi dik tutarken, diz ve kal\u00e7alar\u0131n\u0131z\u0131 a\u011f\u0131rl\u0131\u011f\u0131 emebilmesi i\u00e7in esnetin. Bar\u0131 omuzlar\u0131n \u00f6n\u00fcnde ask\u0131ya al\u0131n.<\/li>
  6. Dikle\u015fin ve clean pozisyonuna gelin.<\/li>
  7. Nefes verirken, ayaklar\u0131n\u0131z\u0131 oynatmadan bar\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine itin. Bar\u0131 kontroll\u00fc olarak indirin.<\/li><\/ol><\/div>

    Front Dumbbell Raise<\/h3>
    \u00a0<\/div>

    \"Front<\/a>
    \u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

    \"Front<\/a>
    \u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

    Yap\u0131l\u0131\u015f\u0131:<\/h4><\/div><\/div>
    1. Damb\u0131llar\u0131n\u0131z\u0131 al\u0131n. Bedeniniz dik, damb\u0131llar uyluklar\u0131n\u0131z\u0131n \u00f6n\u00fcnde ve avu\u00e7 i\u00e7leriniz uyluklar\u0131n\u0131za bak\u0131yor. Bu ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li>
    2. Bedeninizi sabit tutarken (sallanmadan), dirsek hafif b\u00fck\u00fcl\u00fc olarak sol elinizdeki damb\u0131l\u0131 \u00f6ne do\u011fru kald\u0131r\u0131n. Avu\u00e7 i\u00e7iniz her zaman a\u015fa\u011f\u0131ya baks\u0131n. Damb\u0131l\u0131 kald\u0131rmaya devam edin yere paralel olduktan sonra daha yukar\u0131 \u00e7\u0131karken nefes verin ve yukarda bir saniye duraklay\u0131n. Duraksamadan sonra nefes al\u0131n.<\/li>
    3. \u015eimdi a\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 ba\u015flang\u0131\u00e7 noktas\u0131na indirirken, e\u015f zamanl\u0131 olarak sa\u011f elinizdeki damb\u0131l\u0131 kald\u0131r\u0131n.<\/li>
    4. Kol de\u011fi\u015ftirerek, her kol i\u00e7in \u00f6nerilen say\u0131da tekrar yap\u0131n.<\/li><\/ol><\/div>

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