{"id":14491,"date":"2024-05-25T00:00:58","date_gmt":"2024-05-25T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14491"},"modified":"2024-05-25T17:25:51","modified_gmt":"2024-05-25T17:25:51","slug":"8-chest-exercises-that-can-be-done-without-a-bench","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-chest-exercises-that-can-be-done-without-a-bench\/","title":{"rendered":"BANKSIZ YAPILABILECEK 8 G\u00d6\u011e\u00dcS EGZERSIZI"},"content":{"rendered":"<\/p>\n

K\u00fcrs\u00fcden in ve kaslar\u0131n\u0131 \u015fi\u015firmek i\u00e7in bu hareketleri dene.<\/p>\n

Pazartesi g\u00fcn\u00fc spor salonuna ne s\u0131kl\u0131kla girdiniz? \u00c7o\u011fu zaman tahmin etmeye haz\u0131r\u0131z. Ama b\u00f6yle olmak zorunda de\u011fil.<\/p>\n

G\u00f6\u011f\u00fcs g\u00fcn\u00fc oldu\u011fu i\u00e7in seans\u0131n tamam\u0131nda arkam\u0131z\u0131 bankta park etmene gerek yok.<\/p>\n

Tezgah en pop\u00fcler g\u00f6\u011f\u00fcs egzersizi i\u00e7in kullan\u0131l\u0131rken, tezgah presi, ayn\u0131 zamanda dezavantajlar\u0131 da vard\u0131r. \u00d6rne\u011fin, bir tezgah kullanmak delts \u00fczerinde a\u015f\u0131r\u0131 stres yer alabilir. Bu, omuz yaralanmas\u0131 olanlar i\u00e7in a\u011fr\u0131ya neden olabilen deltoid kas\u0131nda zorlanmaya neden olabilir.<\/p>\n

Bu nedenle, omuzlar\u0131n\u0131zdaki fazla zorlanma olmadan g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 b\u00fcy\u00fctmek istiyorsan\u0131z veya spor salonunda yo\u011fun bir g\u00fcnde bank istasyonunun temizlenmesini beklemeyi yormuyorsan\u0131z, bank olmadan yap\u0131labilecek birka\u00e7 egzersiz vard\u0131r. Ve en iyi yan\u0131, bu hareketlerin hi\u00e7birinin spor salonunun yo\u011fun k\u0131sm\u0131nda yap\u0131lmad\u0131\u011f\u0131na bahse girmek istiyoruz, b\u00f6ylece egzersizinizi daha h\u0131zl\u0131 ve daha verimli bir \u015fekilde yapabileceksiniz.<\/p>\n

Bu g\u00f6\u011f\u00fcs egzersizlerini haftal\u0131k egzersiz rutininize dahil etmeye ba\u015flad\u0131\u011f\u0131n\u0131zda, daha kal\u0131n, daha dolgun, daha geli\u015fmi\u015f bir pecs fark edeceksiniz. Ve \u00e7alma listesini uyarlayan adam\u0131n bunlar\u0131 yapmak i\u00e7in k\u00fcrs\u00fcden inmesini beklemek zorunda kalmayacaks\u0131n.<\/p>\n

1 \/ 8<\/p>\n

\"Female<\/figure>\n

Kara Mayas\u0131 Bas\u0131n<\/h2>\n

May\u0131n presi, esas olarak g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 hedeflemek i\u00e7in tasarlanm\u0131\u015f basit ama yenilik\u00e7i bir harekettir. Bu egzersizi ayarlamak i\u00e7in, \u00e7ubu\u011fun kar\u015f\u0131 ucuna uygun miktarda a\u011f\u0131rl\u0131k eklerken k\u00f6\u015feye veya bir kara may\u0131n\u0131 ekine standart bir Olimpik halter yerle\u015ftirin. A\u011f\u0131rl\u0131kl\u0131 ucu bir elinizle ve ayakta durma konumundan tutun, \u00e7ubu\u011fu yukar\u0131 do\u011fru itin. Bu, g\u00f6\u011fs\u00fcn \u00fcst k\u0131sm\u0131n\u0131 b\u00fcy\u00fctmeye ekstra \u00f6nem verecektir.<\/p>\n

2 \/ 8<\/p>\n

\"Physically<\/figure>\n

d\u0131p<\/h2>\n

Dips temeldir, ancak olduk\u00e7a etkilidir. En yak\u0131n dald\u0131rma istasyonunu bulun ve ekipman\u0131 geleneksel triseps dald\u0131rmas\u0131ndan biraz daha uzakta iki elinizle tutun. G\u00f6\u011f\u00fcs kaslar\u0131n\u0131 tam olarak me\u015fgul etmek i\u00e7in dik yerine v\u00fccudunuzu a\u015fa\u011f\u0131 do\u011fru e\u011fmeye konsantre olun. Bu pec hedefli egzersiz yap\u0131l\u0131rken pec’in t\u00fcm b\u00f6l\u00fcmleri etkinle\u015ftirilecektir.<\/p>\n

3 OF 8<\/p>\n

\"Henry-Pierre-Ano-Crossover-Cable-Pull-Position-One-Exercise\"<\/figure>\n

Kablo Ge\u00e7i\u015fi<\/h2>\n

Kablo ge\u00e7itlerinin g\u00fczelli\u011fi, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 \u00e7e\u015fitli a\u00e7\u0131lardan \u00e7eki\u00e7lemek i\u00e7in kullanabilece\u011finiz farkl\u0131 varyasyonlard\u0131r. \u00dcst g\u00f6\u011f\u00fcs geli\u015fimine odaklanmak i\u00e7in kablolar\u0131 dik konuma getirin veya alt g\u00f6\u011f\u00fcs geli\u015fimi i\u00e7in zeminin yak\u0131n\u0131na yerle\u015ftirin. \u00c7apraz ge\u00e7i\u015f ile standart sinek aras\u0131ndaki fark hareketin sonudur. Kablo ge\u00e7i\u015fi i\u00e7in, g\u00f6\u011fs\u00fcn i\u00e7 pektoral k\u0131sm\u0131n\u0131 uyarmak i\u00e7in kollar\u0131 birbirine do\u011fru getirin ve her temsilcinin sonunda bir “X” \u015fekli olu\u015fturur.<\/p>\n

4 OF 8<\/p>\n

\"bearded<\/figure>\n

\u015e\u0131nav<\/h2>\n

Belki de etraftaki en temel v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizi olan \u015f\u0131nav, hem askeri hem de okul \u00e7ocuklar\u0131 aras\u0131nda genel zindelik i\u00e7in standart bir i\u015faretleyici olarak kullan\u0131l\u0131r. Bir ila\u00e7 topundan \u015f\u0131nav \u00e7ekerek kar\u0131\u015ft\u0131r\u0131n veya g\u00f6\u011fs\u00fcn farkl\u0131 k\u0131s\u0131mlar\u0131na \u00e7arpmak i\u00e7in ayaklar\u0131n\u0131z\u0131 basamaklara yerle\u015ftirerek bacaklar\u0131n\u0131z\u0131 y\u00fckseltin. Kollar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finden biraz daha geni\u015f bir \u015fekilde ba\u015flat\u0131n ve trisepsleriniz yere paralel olana kadar a\u015fa\u011f\u0131 do\u011fru gidin.<\/p>\n

5 OF 8<\/p>\n

\"Physical<\/figure>\n

Zemin Presi<\/h2>\n

Bench press’iniz bir platoya \u00e7arpt\u0131ysa, zemin presi bu bariyeri tamamen y\u0131kman\u0131n kesin bir ate\u015f yoludur. Sadece s\u0131rt\u0131n\u0131z\u0131 yere yaslay\u0131n ve pres hareketini geleneksel bir tezgah presi ile ayn\u0131 \u015fekilde ger\u00e7ekle\u015ftirmek i\u00e7in \u00e7ubu\u011fun alt\u0131na ge\u00e7in. Buradaki temel fark, triseps yere \u00e7arpt\u0131\u011f\u0131nda tekrar\u0131n sona ermesi olacakt\u0131r. Zemin presi, zay\u0131f bir noktaysa, bas\u0131n\u0131n lokavt k\u0131sm\u0131n\u0131 iyile\u015ftirmede b\u00fcy\u00fck \u00f6l\u00e7\u00fcde yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

6 OF 8<\/p>\n

\"Bodybuilder<\/figure>\n

Pec Sinek Makinesi<\/h2>\n

D\u00fcnyadaki spor salonlar\u0131ndaki en eski ama en etkili g\u00f6\u011f\u00fcs makinelerinden biri pec fly makinesidir. Pec kaslar\u0131n\u0131 her a\u00e7\u0131dan vurmaya odaklanmak i\u00e7in bunu bir aksesuar hareketi olarak kullan\u0131n. Bu pec varyasyonu ger\u00e7ekle\u015ftirirken \u00e7ok a\u011f\u0131r gitmemeye \u00e7al\u0131\u015f\u0131n ve bunun yerine, bu kadar \u00f6nemli zihin \/ kas ba\u011flant\u0131s\u0131n\u0131 yapmaya odaklan\u0131n. G\u00f6\u011fs\u00fcn i\u00e7 k\u0131sm\u0131n\u0131 ger\u00e7ekten etkinle\u015ftirmek i\u00e7in hareketin ortas\u0131na s\u0131k\u0131n. Farkl\u0131 bir hareket i\u00e7in, tek tarafl\u0131 bir pec sine\u011fi varyasyonu i\u00e7in ayn\u0131 anda bir kol kullanmay\u0131 deneyebilirsiniz.<\/p>\n

7 OF 8<\/p>\n

\"Muscular<\/figure>\n

BOSU \u015e\u0131nav<\/h2>\n

Standart \u015f\u0131nav gibi, BOSU varyasyonu da \u00e7ekirde\u011fin \u00e7e\u015fitli b\u00f6lgelerini ayn\u0131 anda me\u015fgul ederken pektoral kaslar\u0131 yakan harika bir sonland\u0131r\u0131c\u0131d\u0131r. Ellerinizi bir BOSU topunun kenarlar\u0131na yerle\u015ftirin ve yava\u015f ve kontroll\u00fc bir \u015fekilde tekrar yukar\u0131 getirmeden \u00f6nce v\u00fccudunuzu 4 saniyelik bir say\u0131mda yava\u015f\u00e7a tabana do\u011fru diriltin. Bu benzersiz varyasyon, stabiliteyi ve genel i\u015flevselli\u011fi art\u0131r\u0131rken kar\u0131nlar\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n sa\u011flam bir yoludur.<\/p>\n

8 OF 8<\/p>\n

\"Osamoj<\/figure>\n

Svend Bas\u0131n<\/h2>\n

Svend Press, bir plakan\u0131n kullan\u0131lmas\u0131n\u0131 i\u00e7erdi\u011fi ancak halter kullanmad\u0131\u011f\u0131n\u0131 i\u00e7eren benzersiz bir harekettir. Ayakta durma pozisyonundan, g\u00f6\u011f\u00fcs seviyesinde 45 poundluk bir plaka (veya daha geni\u015f bir hareket aral\u0131\u011f\u0131 i\u00e7in iki 25 pound plaka) tutun ve ayn\u0131 anda g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 s\u0131karken iki el kullanarak a\u011f\u0131rl\u0131\u011f\u0131 d\u0131\u015fa do\u011fru itmeye ba\u015flay\u0131n. A\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a g\u00f6\u011fs\u00fcn\u00fcze geri verin ve hareketi tekrarlay\u0131n. Bas\u0131n\u0131n bu formu, pec kaslar\u0131n\u0131n i\u00e7 k\u0131sm\u0131nda tan\u0131m olu\u015fturmaya ekstra odaklanacakt\u0131r.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

K\u00fcrs\u00fcden in ve kaslar\u0131n\u0131 \u015fi\u015firmek i\u00e7in bu hareketleri dene. Pazartesi g\u00fcn\u00fc spor salonuna ne s\u0131kl\u0131kla girdiniz? \u00c7o\u011fu zaman tahmin etmeye […]<\/p>\n","protected":false},"author":2,"featured_media":14495,"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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