{"id":14420,"date":"2025-05-08T00:00:03","date_gmt":"2025-05-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14420"},"modified":"2025-05-08T18:07:57","modified_gmt":"2025-05-08T18:07:57","slug":"the-10-best-triceps-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-10-best-triceps-exercises-for-beginners\/","title":{"rendered":"YENI BA\u015eLAYANLAR I\u00c7IN EN IYI 10 TRICEPS EGZERSIZI"},"content":{"rendered":"<\/p>\n<p><em>Daha b\u00fcy\u00fck kollar\u0131n s\u0131rr\u0131 hem bi&#8217;leri hem de \u00fc\u00e7l\u00fcleri \u00e7al\u0131\u015fmakt\u0131r.<\/em><\/p>\n<p>\u00c7o\u011fu yeni ba\u015flayan kald\u0131r\u0131c\u0131 kollar\u0131n\u0131 yapmay\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcnde, paz\u0131lar t\u00fcm sevgiyi al\u0131yor gibi g\u00f6r\u00fcn\u00fcyor. Ve etkileyici bir \u00fcst kol zirvesini patlatabilmek g\u00fczel olsa da, ger\u00e7ek kitle b\u00fcy\u00fcs\u00fc tricep egzersizleri yapmaktan geliyor.<\/p>\n<p>New York&#8217;ta ya\u015fayan ki\u015fisel\u00a0<a href=\"http:\/\/www.mikeclancytraining.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">antren\u00f6r.C Mike Clancy,<\/a>&#8220;Trisepsler, \u00e7evrenin yakla\u015f\u0131k \u00fc\u00e7te ikisini alan ve kolun arkas\u0131nda klasik at nal\u0131 \u015feklini olu\u015fturan kolun daha b\u00fcy\u00fck kas grubudur,&#8221; diyor. &#8220;Trisepslerde \u00fc\u00e7 kafa (uzun, yanal ve medial) oldu\u011fundan, a\u00e7\u0131lar, hacim ve yo\u011funlu\u011fun bir kombinasyonu ile strese sok\u0131lmalar\u0131 gerekir, bu y\u00fczden bilek pozisyonu, dirsek pozisyonu ve kol pozisyonu triceps kas grubuna vurgu yap\u0131lan yerlerde \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015febilir.&#8221;<\/p>\n<p><em>Yaralanma olmadan A\u011f\u0131rl\u0131k Antrenman\u0131 ekler:<\/em>\u00a0&#8220;Genel olarak konu\u015fursak, triceps egzersizinizin en az yar\u0131s\u0131n\u0131 omuz eklemini ge\u00e7en uzun kafa \u00fczerinde antrenman yaparak ge\u00e7irmelisiniz. Uzun ba\u015f\u0131 hedef alan egzersizler genellikle ba\u015f \u00fcst\u00fc egzersizleri gibi dirseklerinizi ba\u015f\u0131n\u0131z\u0131n yan\u0131ndad\u0131r.&#8221;<\/p>\n<p>Triseps plan\u0131n\u0131z\u0131 ba\u015flat\u0131rken, hem a\u011f\u0131r kald\u0131rma tricep egzersizlerini hem de y\u00fcksek hacimli olanlar\u0131 dahil etmek istersiniz. Clancy, &#8220;Triceps&#8217;in \u00e7ok fazla strese ihtiyac\u0131 var &#8211; d\u00f6rt set sekiz temsilci bunu kesmeyecek,&#8221; diyor. &#8220;Bir egzersizci 30 dakika i\u00e7inde en az 100 toplam temsilci biriktirmeyi hedeflemelidir.&#8221;<\/p>\n<p>\u0130\u015fte her ba\u015flang\u0131\u00e7 kald\u0131r\u0131c\u0131n\u0131n bilmesi gereken 10 klasik, denenmi\u015f ve ger\u00e7ek triceps hareketi.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/12\/Chris-Bumstead-Doing-Skull-Crusher-With-Barbell-Weight.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Professional bodybuilder Chris Bumstead working out his triceps with the barbell skull crusher exercise\" \/><\/figure>\n<h2>Kafatas\u0131 K\u0131r\u0131c\u0131<\/h2>\n<p>Straub, &#8220;Bu egzersiz, ihmal edilme e\u011filiminde olan trisepslerin uzun ba\u015f\u0131n\u0131 hedef al\u0131yor &#8211; bu nedenle en sevdi\u011fim halter egzersizlerinden biri&#8221;, diyor. &#8220;En iyi sonu\u00e7lar i\u00e7in, avu\u00e7 i\u00e7leriniz size do\u011fru d\u00f6n\u00fck olmal\u0131d\u0131r, her zaman oldu\u011fu gibi uza\u011fa de\u011fil.&#8221;<\/p>\n<p>Bu klasik a\u011f\u0131r kald\u0131rma hareketine, bir bankta s\u0131rt \u00fcst\u00fc uzanarak, aln\u0131n\u0131z\u0131n hemen \u00fcst\u00fcnde yak\u0131n bir tutu\u015fla bir halter kavrayarak, \u00fcst kollar tavana dik olacak \u015fekilde b\u00fck\u00fclm\u00fc\u015f dirseklerle ba\u015flay\u0131n. Kontrol ile kollar\u0131n\u0131z\u0131 d\u00fczle\u015ftirin, b\u00f6ylece a\u011f\u0131rl\u0131k \u00e7enenizin \u00fczerindedir; sonra ba\u015flang\u0131da d\u00f6nmek i\u00e7in e\u011fildi.<\/p>\n<p>2 \/ 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/09\/1109-triceps-pullover.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Bodybuilder and fitness model doing a arms workout routine with the tricep exercises\" \/><\/figure>\n<h2>Triceps Pullover<\/h2>\n<p>Kafatas\u0131 k\u0131r\u0131c\u0131 gibi, bu hareket de ba\u015f\u0131n arkas\u0131nda ba\u015flar.<\/p>\n<p>&#8220;Bu egzersiz esas olarak triceps (\u00f6zellikle uzun kafa) germek i\u00e7indir, bu da ideal bir triceps egzersizi i\u00e7in gerekli bir ad\u0131md\u0131r,&#8221; diyor Straub, bunu bir \u00fcst k\u00fcme olarak kafatas\u0131 k\u0131r\u0131c\u0131 ile de\u011fi\u015ftirmeyi seviyor.<\/p>\n<p>3 OF 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/Female-In-Gym-Gear-Performing-Seated-Overhead-Tricep-Extension-Dumbbell.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Fit female working out her upper body and arms with the tricep exercise the seated overhead dumbbell tricep extension\" \/><\/figure>\n<h2>Oturan Tepeg\u00f6z Damb\u0131l Uzant\u0131s\u0131<\/h2>\n<p>Uzun kafay\u0131 hedef alan bir ba\u015fka hamle olan Straub, en iyi sonu\u00e7lar i\u00e7in her seferinde bir kol yapmay\u0131 \u00f6neriyor. Otururken, her elde bir damb\u0131l kavray\u0131n (veya her ikisinde de bir tane), tavana dik \u00fcst kollar, dirsekler tamamen b\u00fck\u00fclm\u00fc\u015f. \u00dcst kollar\u0131n\u0131z\u0131n konumunu de\u011fi\u015ftirmeden kollar\u0131n\u0131z\u0131 d\u00fczle\u015ftirin. Ba\u015flamak i\u00e7in geri d\u00f6nmek i\u00e7in yeniden b\u00fck\u00fcn.<\/p>\n<p>4 \/ 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/02\/Triceps-Kickback.jpg?w=650&amp;quality=86&amp;strip=all\" alt=\"Fitness model and bodybuilder working out his arms with a tricep exercises the tricep kickbac\" \/><\/figure>\n<h2>Ayakta Triceps Kickbacks<\/h2>\n<p>Straub, &#8220;Bu, trisepslerin medial\/yanal kafalar\u0131 i\u00e7in en sevdi\u011fim egzersizlerden biri&#8221;, diyor. Ayakta durma pozisyonundan, damb\u0131llar\u0131 yanlar\u0131n\u0131zda tutun ve yumu\u015fak dizlerle belde mente\u015feleyin, sanki bir deadliftin dibindeymi\u015fsiniz gibi. \u00dcst kollar\u0131n\u0131z g\u00f6vdenize paralel ve kollar\u0131n\u0131z\u0131 b\u00fck\u00fclm\u00fc\u015f olarak ba\u015flay\u0131n. Kollar\u0131n\u0131 d\u00fczelt ve kald\u0131r ki s\u0131rt\u0131n\u0131n d\u00fczlemini k\u0131rs\u0131nlar. En ba\u015flang\u0131da geri d\u00f6n.<\/p>\n<p>5 \/ 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/cable-overhead-triceps-extension.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"cable overhead triceps extension\" \/><\/figure>\n<h2>Kablo Halat\u0131 Havai Triceps Uzant\u0131s\u0131<\/h2>\n<p>Straub, bu hareketin do\u011fru yap\u0131ld\u0131\u011f\u0131nda triceps&#8217;in uzun kafas\u0131n\u0131 hem gerdi\u011fini hem de g\u00fc\u00e7lendirdi\u011fini s\u00f6yl\u00fcyor. Kabloyu \u00e7ift sapl\u0131 halat tak\u0131l\u0131 olarak \u00fcste kald\u0131r\u0131n. Makineden uza\u011fa bakacak \u015fekilde, ip ve mente\u015feyi belden tutun, kollar b\u00fck\u00fclm\u00fc\u015f ve eller ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda olacak \u015fekilde. Kollar\u0131n\u0131z\u0131 kulaklar\u0131n\u0131z\u0131n yan\u0131na do\u011fru d\u00fczle\u015ftirerek g\u00f6vde a\u00e7\u0131n\u0131z\u0131 koruyun. Ba\u015fa d\u00f6nmek i\u00e7in kollar\u0131 kontrolle yeniden b\u00fck\u00fcn.<\/p>\n<p>6 \/ 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/Man-With-Muscular-Arms-Working-Out-And-Doing-Tricep-Exercises.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"man with muscular arms doing tricep exercises and workouts\" \/><\/figure>\n<h2>Kablo Halat\u0131 Triceps Pushdowns<\/h2>\n<p>Straub, bu egzersizin medial ve lateral triceps kafalar\u0131n\u0131 hedef ald\u0131\u011f\u0131n\u0131 ve bunun da tepeg\u00f6z triceps uzant\u0131s\u0131yla \u00fcst k\u00fcmeye yerle\u015fmesini ideal k\u0131ld\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. Set hala en \u00fcste y\u00fckseltilmi\u015f. \u0130pin her iki ucunu da kavray\u0131n ve dirse\u011finizi belinizin yan\u0131nda dik a\u00e7\u0131larla ayarlay\u0131n. Kollar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde bast\u0131r\u0131n, ellerinizi uyluklar\u0131n\u0131z\u0131n her iki taraf\u0131na getirin. Ba\u015flang\u0131\u00e7 konumuna d\u00f6nmek i\u00e7in kontrol.<\/p>\n<p>7 \/ 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/07\/1109-triceps-dips-2.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Muscular black man doing the bodyweight chest exercise the dip to build his chest muscles\" \/><\/figure>\n<h2>Dips<\/h2>\n<p>Bunlar\u0131 yaln\u0131zca omuzlar\u0131n\u0131z\u0131 iyi kontrol ediyorsan\u0131z yap\u0131n &#8211; yanl\u0131\u015f yap\u0131lan dald\u0131rmalar ciddi omuz zorlanmalar\u0131na neden olabilir. Paralel \u00e7ubuklarda n\u00f6tr bir kavrama ile bunlar\u0131 yapmak en g\u00fcvenlidir; k\u0131sa zemin dinlenmi\u015f olanlar, y\u00fck\u00fc hafifletmek i\u00e7in ayaklar\u0131n\u0131z\u0131n yerde olmas\u0131 gerekiyorsa en iyisidir.<\/p>\n<p>Parmakl\u0131klar\u0131, kollar\u0131 g\u00f6vdenizin yan\u0131nda uzun, omuzlar\u0131 s\u0131rt\u0131n\u0131zdan a\u015fa\u011f\u0131 tutun. (D\u00fc\u015f\u00fck \u00e7ubuklar kullan\u0131yorsan\u0131z, bacaklar\u0131n\u0131z\u0131n d\u00fcz olmas\u0131 i\u00e7in belden pike, \u00f6n\u00fcn\u00fczde topuklar\u0131n\u0131za yaslan\u0131r.) Dirseklerinizi arkan\u0131za do\u011fru b\u00fck\u00fcn ve d\u00fczl\u00fc\u011fe geri d\u00f6nmek i\u00e7in bast\u0131r\u0131n.<\/p>\n<p>8 OF 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/06\/Close-Grip-Bench-Juan-Morales.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Bodybuilder Juan Morales working out his chest with a close grip barbell bench press exercise\" \/><\/figure>\n<h2>Yak\u0131n kavramal\u0131 Tezgah Presi<\/h2>\n<p>Evet, bu &#8220;g\u00f6\u011f\u00fcs&#8221; egzersizi tri&#8217;ler i\u00e7in de harika. Trisepslerinizi daha fazla \u00e7al\u0131\u015ft\u0131rman\u0131n p\u00fcf noktas\u0131, \u00fcst kollar\u0131n\u0131z\u0131 g\u00f6vdeye s\u0131k\u0131ca tutmakt\u0131r.<\/p>\n<p>Halter veya damb\u0131l kullanarak, s\u0131rt \u00fcst\u00fc bir bankta, dirseklerle yanlara uzan\u0131n. D\u00fcz bas\u0131n, s\u0131rtlar\u0131n \u00fczerinde a\u011f\u0131rl\u0131k, sonra ba\u015flang\u0131\u00e7 pozisyonuna 2007&#8217;den a\u015fa\u011f\u0131.<\/p>\n<p>9 OF 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/10\/Man-With-Beard-Doing-Half-Pushup.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Fit man with a beard doing a bodyweight workout and doing a half rep pushup exercise\" \/><\/figure>\n<h2>It -mek<\/h2>\n<p>G\u00f6\u011f\u00fcs, \u00f6zellikle el pozisyonunuzu g\u00f6\u011fse yak\u0131n tutarsan\u0131z ve dirseklerinizi yanlara do\u011fru alevlendirmek yerine d\u00fcz bir \u015fekilde geri vurursan\u0131z, bu alt\u0131n standart \u00fcst g\u00f6vde hareketinde tricepslerden b\u00fcy\u00fck bir yard\u0131mc\u0131 al\u0131r. Onu ger\u00e7ekten tris&#8217;ine koymak i\u00e7in g\u00f6\u011fs\u00fcn\u00fc \u00f6ne atmay\u0131 d\u00fc\u015f\u00fcn.<\/p>\n<p>10 OF 10<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/09\/1109-dive-bomber-yoga-upward-dog.jpg?w=800&amp;quality=86&amp;strip=all\" alt=\"Fitness couple doing dive bomber yoga pose\" \/><\/figure>\n<h2>Dal\u0131\u015f bombard\u0131man u\u00e7aklar\u0131<\/h2>\n<p>Bunu &#8220;geli\u015fmi\u015f acemi&#8221; olarak d\u00fc\u015f\u00fcn\u00fcn. Bu modifiye \u015f\u0131nav, triceps&#8217;in v\u00fccudu stabilize etmek i\u00e7in \u00e7ok \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Y\u00fcksek plank pozisyonundan kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru d\u00f6nd\u00fcr, sonra ba\u015f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 ve \u00f6ne do\u011fru f\u0131rlat\u0131rken dirseklerinizi a\u015fa\u011f\u0131 ve \u00f6ne do\u011fru b\u00fck\u00fcn, sanki d\u00fc\u015f\u00fck bir bariyerin alt\u0131na dal\u0131yormu\u015fsunuz gibi. Tekrar zirveye \u00e7\u0131kmak i\u00e7in kollar\u0131n\u0131z\u0131 d\u00fcz bast\u0131r\u0131n.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Daha b\u00fcy\u00fck kollar\u0131n s\u0131rr\u0131 hem bi&#8217;leri hem de \u00fc\u00e7l\u00fcleri \u00e7al\u0131\u015fmakt\u0131r. \u00c7o\u011fu yeni ba\u015flayan kald\u0131r\u0131c\u0131 kollar\u0131n\u0131 yapmay\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcnde, paz\u0131lar t\u00fcm sevgiyi [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14423,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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