{"id":6220,"date":"2024-03-29T00:00:44","date_gmt":"2024-03-29T00:00:44","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6220"},"modified":"2024-03-29T16:23:55","modified_gmt":"2024-03-29T16:23:55","slug":"5-lat-exercises-for-explosive-back-development","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-lat-exercises-for-explosive-back-development\/","title":{"rendered":"PATLAYICI GER\u0130 GEL\u0130\u015eT\u0130RME \u0130\u00c7\u0130N 5 LAT EGZERS\u0130Z\u0130"},"content":{"rendered":"<\/p>\n

V\u00fccut oyununuzun zirvesine y\u00fckselmenize yard\u0131mc\u0131 olacak kanatlar olu\u015fturun.<\/p>\n

Geni\u015f, yontulmu\u015f, V \u015feklinde bir s\u0131rt, \u00e7o\u011fu kald\u0131r\u0131c\u0131n\u0131n \u00e7abalad\u0131\u011f\u0131 bir \u015feydir. Canavarca bir s\u0131rt sadece estetik olarak ho\u015f de\u011fildir, ayn\u0131 zamanda yaralanmay\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur ve genel g\u00fc\u00e7 i\u00e7in hayati derecede \u00f6nemlidir. B\u00fcy\u00fck Bill Kazmaier’in deyi\u015fiyle, “G\u00fc\u00e7l\u00fc s\u0131rt e\u015fittir g\u00fc\u00e7l\u00fc adam.”<\/p>\n

Ayr\u0131ca, Richard Simmons-esque s\u0131rt\u0131na ba\u011fl\u0131 geli\u015fmi\u015f kollardan daha aptalca g\u00f6r\u00fcnen birka\u00e7 \u015fey vard\u0131r.<\/p>\n

Latissimus dorsi veya lats, s\u0131rt\u0131n en b\u00fcy\u00fck ve en g\u00fc\u00e7l\u00fc kaslar\u0131d\u0131r. Ve onlar geni\u015f, v \u015feklinde bir s\u0131rt i\u00e7in sorumlu birincil kaslard\u0131r. A\u015fa\u011f\u0131daki lat egzersizleri arka oyununuzu bir sonraki seviyeye g\u00f6t\u00fcrmenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

1 \/ 5<\/p>\n

\"\"<\/figure>\n

Geni\u015f Kavramal\u0131 \u00c7ekme<\/h2>\n

Bu eski okul egzersizi nesillerdir etraftaki en b\u00fcy\u00fck, en k\u00f6t\u00fc adamlar taraf\u0131ndan kullan\u0131l\u0131yor. Geni\u015f kavramal\u0131 barfiksler yapabilece\u011finiz en iyi s\u0131rt egzersizlerinden biridir ve \u00e7\u0131talara \u00f6zellikle sert vururlar. Barfiks \u00e7ubu\u011funu ekstra geni\u015f bir kavrama ile tutun ve eller yanar (avu\u00e7 i\u00e7leri d\u0131\u015far\u0131 bakacak \u015fekilde). Barfiksinizi \u00e7ekerken dirseklerinizi alevlendir, b\u00f6ylece paz\u0131 tutulumunu en aza indirir ve lat aktivasyonunu en \u00fcst d\u00fczeye \u00e7\u0131kar\u0131rs\u0131n\u0131z.<\/p>\n

Bu harekette g\u00fc\u00e7lendik\u00e7e, bir barfiks kay\u0131\u015f\u0131 ile a\u011f\u0131rl\u0131k eklemeyi deneyin.<\/p>\n

2 \/ 5<\/p>\n

\"\"<\/figure>\n

Pendlay Sat\u0131r\u0131<\/h2>\n

Orada \u00e7ok farkl\u0131 k\u00fcrek egzersizleri var, ama hangi varyasyon en iyisidir?<\/p>\n

\u015eahsen Pendlay s\u0131ras\u0131n\u0131 kullanmay\u0131 seviyorum. D\u00fczg\u00fcn yap\u0131ld\u0131\u011f\u0131nda, lats’\u0131 di\u011fer k\u00fcrek hareketlerinden daha iyi etkinle\u015ftirir. Pendlay s\u0131ralar\u0131n\u0131 yaparken teknik anahtard\u0131r, bir\u00e7ok yeni ba\u015flayanlar bu g\u00fczel s\u0131rt egzersizini bir t\u00fcr pi\u00e7le\u015ftirilmi\u015f paz\u0131 egzersizine d\u00f6n\u00fc\u015ft\u00fcrmektedir.<\/p>\n

B\u00fck\u00fclm\u00fc\u015f bir pozisyonda (dizler b\u00fck\u00fclm\u00fc\u015f, ayak omuz geni\u015fli\u011fi ayr\u0131 ve s\u0131rt yere paralel) \u00e7ubu\u011fu tezgah presinizle ayn\u0131 kavrama pozisyonunda tutun. \u00c7ubu\u011fu yerden \u00fcst kar\u0131n kaslar\u0131na \u00e7ekin. Bunu yaparken dizlerinizi b\u00fck\u00fclm\u00fc\u015f ve kal\u00e7a a\u00e7\u0131n\u0131z\u0131 kilitli tutmak istersiniz. Kal\u00e7a veya diz hareketi olmamal\u0131d\u0131r. \u00c7ubu\u011fu zemine d\u00f6nd\u00fcr\u00fcn, duraklat\u0131n ve devam edin. \u00c7\u0131tay\u0131 yukar\u0131 \u00e7ekmek i\u00e7in latlar\u0131n\u0131z\u0131 kullanmay\u0131 ve ard\u0131ndan k\u00fcrek kemi\u011finizi \u00fcstte s\u0131kt\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>\n

3 OF 5<\/p>\n

\"\"<\/figure>\n

D\u00fcz Kollu Lat Pushdown<\/h2>\n

D\u00fcz \u00e7ubuk ata\u015fman\u0131n\u0131 iki elinizle, avu\u00e7 i\u00e7leri yere bakacak \u015fekilde tutun. Ellerinizi s\u00fcp\u00fcrme ark hareketiyle a\u015fa\u011f\u0131 itin, i\u015fi yapan latlar\u0131 ger\u00e7ekten vurgulamaya \u00f6zen edin.<\/p>\n

4 OF 5<\/p>\n

\"\"<\/figure>\n

V-Bar Sternum Barfiks<\/h2>\n

Bu, v\u00fccut geli\u015ftirmede \u00f6nc\u00fc olan b\u00fcy\u00fck Vince Gironda’dan esinlendir. Bu klasik barfiks \u00e7ekiminin ac\u0131mas\u0131z bir varyasyonudur. Bu al\u0131\u015ft\u0131rmas\u0131 yapmak i\u00e7in v-bar ata\u015fman\u0131n\u0131 al\u0131n ve barfiks \u00e7ubu\u011funun her iki taraf\u0131nda bir tutamak olacak \u015fekilde barfiks \u00e7ubu\u011funun \u00fczerine koyun. V-bar’a tutun ve cesedin as\u0131lmas\u0131na izin verin. Daha sonra bir barfiks g\u00f6sterin, ancak \u00e7enenizi \u00e7ubu\u011fun \u00fczerine almak yerine, v-bar sternumunuza de\u011fecek \u015fekilde kendinizi yukar\u0131 \u00e7ekeceksiniz. Bu, en \u00fcste yaslanman\u0131z\u0131 gerektirecektir.<\/p>\n

5 \/ 5<\/p>\n

\"\"<\/figure>\n

Tek Kollu Lat \u00c7ekme<\/h2>\n

Her seferinde bir tarafta veya tek tarafl\u0131 \u00e7al\u0131\u015fmak, kas k\u00fctlesini ve kas dengesini art\u0131rman\u0131n harika bir yoludur. Tutamak kavramas\u0131 tak\u0131l\u0131yken kendinizi lat \u00e7ekme makinesine ayarlay\u0131n. Sap\u0131 bir elinizle tutun ve \u00f6n delt’inize do\u011fru \u00e7ekin. S\u00f6zle\u015fmeli pozisyonda bir saniye tutun ve sonra ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/p>\n

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

V\u00fccut oyununuzun zirvesine y\u00fckselmenize yard\u0131mc\u0131 olacak kanatlar olu\u015fturun. Geni\u015f, yontulmu\u015f, V \u015feklinde bir s\u0131rt, \u00e7o\u011fu kald\u0131r\u0131c\u0131n\u0131n \u00e7abalad\u0131\u011f\u0131 bir \u015feydir. Canavarca […]<\/p>\n","protected":false},"author":2,"featured_media":6221,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220,139],"tags":[],"class_list":["post-6220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-muscle-building"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/Professional-Bodybuilder-Henry-Pierre-Ano-Doing-V-Bar-Pullup-Lat-Exercise.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7995,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=6220"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6220\/revisions"}],"predecessor-version":[{"id":17290,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6220\/revisions\/17290"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6221"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}