{"id":2803,"date":"2023-03-06T19:23:21","date_gmt":"2023-03-06T19:23:21","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2803"},"modified":"2023-03-07T06:38:44","modified_gmt":"2023-03-07T06:38:44","slug":"barfiks-hangi-kaslari-calistirir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/barfiks-hangi-kaslari-calistirir\/","title":{"rendered":"Barfiks Hangi Kaslar\u0131 \u00c7al\u0131\u015ft\u0131r\u0131r?"},"content":{"rendered":"

Barfiks; s\u0131rt, paz\u0131 ve omuzlar dahil olmak \u00fczere bir\u00e7ok kas\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran m\u00fckemmel bir \u00fcst v\u00fccut egzersizidir. Erkeklerin s\u0131kl\u0131kla tercih etti\u011fi bir egzersiz \u00e7e\u015fidi olan barfiks i\u00e7in siz de erkek e\u015fofman tak\u0131m\u0131 \u00e7e\u015fitleri i\u00e7inden favoriniz olan\u0131 se\u00e7tiyseniz s\u0131ra \u00e7al\u0131\u015fmalar\u0131n devam\u0131 i\u00e7in ayakkab\u0131 se\u00e7imine gelmi\u015f demektir. Yazl\u0131k ayakkab\u0131 modelleri aras\u0131ndan konforunuz ve sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6zellikle ortopedik ayakkab\u0131 modelleri ve <\/span>su ge\u00e7irmez ayakkab\u0131lar<\/b><\/a> her zaman kaliteli bir tercih olacak. E\u015fofman ve ayakkab\u0131 se\u00e7imini tamamlad\u0131ktan sonra akl\u0131n\u0131zdaki sorunun cevab\u0131n\u0131 arayabilirsiniz: <\/span>Barfiks nas\u0131l \u00e7ekilir?\u00a0<\/b><\/p>\n

Barfiks Nas\u0131l \u00c7ekilir?<\/b><\/h2>\n

Bir\u00e7ok insan do\u011fru \u015fekilde bir barfiks \u00e7ekmek i\u00e7in m\u00fccadele eder. Do\u011fru \u015fekilde barfiks \u00e7ekiyor olmak sakatlanmalar\u0131n \u00f6n\u00fcne ge\u00e7er. Do\u011fru e\u015fofman tak\u0131m\u0131 ve ayakkab\u0131y\u0131 bularak egzersize ba\u015flayabilirsiniz. <\/span>Erkek e\u015fofman tak\u0131m\u0131 \u00e7e\u015fitleri<\/b><\/a> i\u00e7inden favoriniz olan tak\u0131m\u0131n\u0131zla kombinleyebilece\u011finiz kullan\u0131m konforu sa\u011flayan sa\u011fl\u0131kl\u0131 bir se\u00e7enek olarak <\/span>ortopedik ayakkab\u0131 modelleri<\/a>ne<\/b> g\u00f6z atabilir, \u00f6zellikle k\u0131\u015f ve orman egzersiz \u00e7al\u0131\u015fmalar\u0131n\u0131z i\u00e7in su ge\u00e7irmez ayakkab\u0131lar tercih edebilir, yaz egzersiz \u00e7al\u0131\u015fmalar\u0131n\u0131z i\u00e7in ise <\/span>yazl\u0131k ayakkab\u0131 modelleri<\/b><\/a> aras\u0131ndan se\u00e7eneklerinizi de\u011ferlendirebilirsiniz.<\/span><\/p>\n

Sonras\u0131nda yap\u0131lacak ilk i\u015f sabit bir barfiks bar\u0131 bulmakt\u0131r. Bu egzersizi ger\u00e7ekle\u015ftirmek i\u00e7in sadece barfiks \u00e7ekme ama\u00e7l\u0131 bir bar, bir a\u011fa\u00e7 dal\u0131, bir oyun alan\u0131 bar\u0131 veya a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ta\u015f\u0131yabilecek herhangi bir sabit y\u00fczey kullanabilirsiniz. Yerden en az bir bu\u00e7uk metre y\u00fckseklikte bir bar i\u015finizi g\u00f6recektir.Kendinizi serbest\u00e7e yukar\u0131 \u00e7ekmek i\u00e7in yeterli alana sahip olman\u0131z ve bunun i\u00e7in de kullanaca\u011f\u0131n\u0131z \u00e7ubu\u011fun y\u00fckseltilmesi gerekir.<\/span><\/p>\n

Uygun bir bar buldu\u011funuzda, bir sonraki ad\u0131m onu iki elinizle iyi bir \u015fekilde tutmakt\u0131r. Bir \u015feyi tutman\u0131n bir\u00e7ok farkl\u0131 yolu vard\u0131r; \u00fcstten kavrama (elleriniz sizden uza\u011fa bakacak \u015fekilde) veya alttan kavrama (avu\u00e7 i\u00e7leriniz size bakacak \u015fekilde). \u00dcstten tutu\u015f biraz daha zorken alttan tutu\u015f biraz daha basit olarak bilinir.<\/span><\/p>\n

\u00c7\u0131tay\u0131 kavrad\u0131\u011f\u0131n\u0131zda, bir sonraki a\u015fama ondan sarkmakt\u0131r. \u00c7ubu\u011fa s\u0131\u00e7ray\u0131n veya gerekirse oraya ula\u015fmak i\u00e7in bir ad\u0131m at\u0131n ve ard\u0131ndan tercih etti\u011finiz kavramay\u0131 kullanarak \u00e7ubu\u011fu kavray\u0131n. Her iki aya\u011f\u0131n\u0131z da yerden yukar\u0131da olmal\u0131 ve kollar\u0131n\u0131z \u00f6n\u00fcn\u00fczde tamamen uzat\u0131lm\u0131\u015f olmal\u0131d\u0131r.<\/span><\/p>\n

Yapman\u0131z gereken bir sonraki \u015fey, kendinizi bara do\u011fru kald\u0131rmakt\u0131r. Bu g\u00f6revi ba\u015far\u0131yla tamamlayabilmeniz i\u00e7in \u00fcst v\u00fccut kaslar\u0131n\u0131z\u0131n, \u00f6zellikle s\u0131rt\u0131n\u0131z\u0131n ve pazular\u0131n\u0131z\u0131n devreye girmesi gerekecektir. Omuzlar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 ve kulaklar\u0131n\u0131zdan uza\u011fa do\u011fru \u00e7ekin ve dirseklerinizi v\u00fccudunuza do\u011fru i\u00e7eri ve geriye do\u011fru getirmeye konsantre olun. Kendinizi ba\u015far\u0131yla yukar\u0131 \u00e7ekti\u011finizde \u00e7eneniz bar\u0131n \u00fczerinde olmal\u0131d\u0131r.<\/span><\/p>\n

Kendinizi ba\u015far\u0131l\u0131 bir \u015fekilde yukar\u0131 \u00e7ekti\u011finizde, sonraki a\u015fama kendinizi tekrar ba\u015flang\u0131\u00e7 pozisyonuna indirmektir. Sallanmay\u0131 \u00f6nlemek i\u00e7in ini\u015finizi kontrol alt\u0131nda tutman\u0131z ve merkez b\u00f6lgenizdeki kaslar\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131z gerekir. Her iki aya\u011f\u0131n\u0131z yerden kesilene ve her iki kolunuz da tamamen uzayana kadar kendinizi tamamen a\u015fa\u011f\u0131 indirin. Her sette en az 5-10 tekrar elde etmek amac\u0131yla egzersizi bir dizi tekrar i\u00e7in yap\u0131n. Barfikse daha fazla a\u011f\u0131rl\u0131k ekleyebilir veya g\u00fcc\u00fcn\u00fcz artt\u0131k\u00e7a yapt\u0131\u011f\u0131n\u0131z tekrar say\u0131s\u0131n\u0131 art\u0131rabilirsiniz.\u00a0<\/span><\/p>\n

Barfiks Hangi Kaslar\u0131 \u00c7al\u0131\u015ft\u0131r\u0131r?<\/b><\/h2>\n

Barfiks, g\u00fcc\u00fcn\u00fcz\u00fc ve kas k\u00fctlenizi geli\u015ftirmenize yard\u0131mc\u0131 olabilecek harika bir \u00fcst v\u00fccut egzersizidir. Sadece kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kullanan ve s\u0131rt\u0131n\u0131z, omuzlar\u0131n\u0131z, kollar\u0131n\u0131z ve g\u00f6bek b\u00f6lgesi dahil olmak \u00fczere \u00e7ok \u00e7e\u015fitli kaslar\u0131 hedef alan bir egzersizdir.<\/span><\/p>\n

Latissimus Dorsi (Latis): Latissimus dorsi s\u0131rt\u0131n\u0131zdaki en b\u00fcy\u00fck kaslard\u0131r ve daha \u00e7ok lats olarak adland\u0131r\u0131l\u0131r. Kollar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 ve v\u00fccudunuza do\u011fru getirmekten sorumludurlar ve omuzlar\u0131n\u0131zdan s\u0131rt\u0131n\u0131z\u0131n alt k\u0131sm\u0131na kadar uzan\u0131rlar. Barfiks, bu kaslar\u0131 g\u00fc\u00e7lendirmek i\u00e7in kullan\u0131labilecek m\u00fckemmel bir egzersizdir.<\/span><\/p>\n

Barfiks, \u00fcst kollar\u0131n \u00f6n\u00fcnde bulunan kaslar olan paz\u0131 geli\u015fimine olanak sa\u011flar.Paz\u0131lar, dirseklerinizi b\u00fckmenize ve diren\u00e7 sa\u011flayarak v\u00fccudunuzu bara do\u011fru \u00e7ekmenize yard\u0131mc\u0131 olurlar. D\u00fczenli olarak barfiks \u00e7ekerek, pazular\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilir ve kollar\u0131n\u0131z\u0131n genel olarak daha s\u0131k\u0131 ve \u00e7ekici g\u00f6r\u00fcnmesini sa\u011flayabilirsiniz.<\/span><\/p>\n

Barfiks \u00e7ekerken bar\u0131 tutmaktan sorumlu olan \u00f6n kollar\u0131n\u0131z \u00f6nemli bir rol oynar. \u00c7ubu\u011fu tuttu\u011funuz i\u00e7in egzersizi tamamlarken \u00f6n kollar\u0131n\u0131z kas\u0131lacakt\u0131r. Bu, v\u00fccudunuzun bu b\u00f6l\u00fcm\u00fcnde g\u00fc\u00e7 ve boyut geli\u015ftirmenize yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/p>\n

Barfiks \u00e7ekmek, deltoidler olarak da bilinen omuzlar\u0131n\u0131z i\u00e7in harika bir egzersizdir. Kendinizi bara do\u011fru \u00e7ekerken omuzlar\u0131n\u0131z s\u0131k\u0131la\u015facak ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n kald\u0131r\u0131lmas\u0131na katk\u0131da bulunacakt\u0131r. Net bir \u015fekilde tan\u0131mlanm\u0131\u015f g\u00fc\u00e7l\u00fc omuzlar geli\u015ftirmenize yard\u0131mc\u0131 olaca\u011f\u0131ndan \u00fcst v\u00fccudunuz bunun bir sonucu olarak daha dengeli g\u00f6r\u00fcnecektir. Barfiks ayr\u0131ca kar\u0131n ve \u00e7ekirdek kaslar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 y\u00fckseltti\u011finizde, v\u00fccudunuzu stabilize etmeye ve sallanma veya sallanman\u0131n olu\u015fmas\u0131n\u0131 engellemeye yard\u0131mc\u0131 olurlar.<\/span><\/p>\n

Barfiks \u00e7ekerken, her zaman m\u00fckemmel bir forma sahip olmak kesinlikle gereklidir. Bu, d\u00fcz bir v\u00fccut pozisyonunu koruman\u0131z\u0131 ve kendinizi yukar\u0131 itmek i\u00e7in sallanmaktan veya momentumu kullanmaktan ka\u00e7\u0131nman\u0131z\u0131 gerektirir. Barfiks, s\u0131rt\u0131n\u0131z, pazular\u0131n\u0131z, kollar\u0131n\u0131z, omuzlar\u0131n\u0131z ve merkez b\u00f6lgeniz dahil olmak \u00fczere \u00fcst v\u00fccudunuzdaki \u00e7ok \u00e7e\u015fitli kaslar\u0131 hedef alan harika bir egzersizdir. Egzersizi uygun \u015fekilde uygular ve zamanla devam ettirirseniz, \u00fcst v\u00fccudunuzda g\u00fc\u00e7 ve kas geli\u015ftirebilecek, ayr\u0131ca daha tonlu ve belirgin bir g\u00f6r\u00fcn\u00fcm elde edebileceksiniz.\u00a0<\/span><\/p>\n

Barfiks Ne \u0130\u015fe Yarar?<\/b><\/h2>\n

\u00c7ekme, \u00f6zellikle s\u0131rt\u0131n\u0131z\u0131, paz\u0131lar\u0131n\u0131z\u0131 ve omuzlar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye odaklanan bir \u00fcst v\u00fccut egzersizidir. Sadece kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z kullan\u0131larak ger\u00e7ekle\u015ftirilir. Barfiks, ellerinizle bir bara as\u0131lman\u0131z\u0131 ve bardan sarkarken v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 bara do\u011fru \u00e7ekmenizi gerektirir. Bu aktivite ile \u00e7al\u0131\u015ft\u0131r\u0131lan kaslar, bu hareketin bir sonucu olarak daha sa\u011flam ve s\u0131k\u0131 hale gelir.<\/span><\/p>\n

Barfiks, \u00f6zellikle s\u0131rt, paz\u0131 ve omuz kaslar\u0131n\u0131z olmak \u00fczere \u00fcst v\u00fccudunuzdaki g\u00fcc\u00fc art\u0131rmak i\u00e7in m\u00fckemmel bir tekniktir. Ayr\u0131ca \u00fcst v\u00fccut g\u00fcc\u00fcn\u00fc geli\u015ftirmek i\u00e7in m\u00fckemmel bir yakla\u015f\u0131md\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 \u00e7ubu\u011fa do\u011fru kald\u0131r\u0131rken, bu kaslar\u0131 daha fazla \u00e7al\u0131\u015fmaya zorlars\u0131n\u0131z ve bu da zamanla genel g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmaya katk\u0131da bulunur.<\/span><\/p>\n

Barfiks \u00e7ekme, pek \u00e7ok farkl\u0131 kas grubunu \u00e7al\u0131\u015ft\u0131ran zorlu bir egzersizdir.Bu nedenle bunlar\u0131 d\u00fczenli olarak yapmak, genel kondisyon seviyenizi art\u0131rman\u0131za yard\u0131mc\u0131 olabilir. Barfiksleri antrenman program\u0131n\u0131z\u0131n d\u00fczenli bir par\u00e7as\u0131 haline getirerek dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131, dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 ve g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rabilirsiniz.<\/span><\/p>\n

Barfiks Faydalar\u0131<\/b><\/h2>\n

Barfiks, \u00fcst v\u00fccut kuvveti ve kas tan\u0131m\u0131n\u0131n yan\u0131 s\u0131ra duru\u015fu art\u0131rmak, kavrama g\u00fcc\u00fcn\u00fc geli\u015ftirmek ve genel zindeli\u011fi te\u015fvik etmek i\u00e7in m\u00fckemmel bir egzersizdir. Barfiks, kaslar\u0131n\u0131z\u0131 test etmenin harika bir yoludur; bu, antrenman program\u0131n\u0131za dahil etti\u011finiz takdirde daha g\u00fc\u00e7l\u00fc, daha formda ve genel olarak daha sa\u011fl\u0131kl\u0131 bir v\u00fccut olu\u015fturman\u0131za yard\u0131mc\u0131 olabilir.<\/span><\/p>\n

Kavraman\u0131z\u0131 g\u00fc\u00e7lendirmek, spor yapmak ve a\u011f\u0131r \u015feyler ta\u015f\u0131mak gibi \u00e7e\u015fitli aktiviteler i\u00e7in \u00f6nemlidir ve antrenman\u0131n\u0131n odak noktas\u0131 olmal\u0131d\u0131r. Barfiks \u00e7ekmek, kavrama g\u00fcc\u00fcn\u00fcze meydan okur \u00e7\u00fcnk\u00fc sizi bar\u0131 sa\u011flam bir \u015fekilde kavramaya zorlar. D\u00fczenli olarak barfiks egzersizi yaparak daha g\u00fc\u00e7l\u00fc tutu\u015flar elde edebilirsiniz.<\/span><\/p>\n

Barfiks, s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirmenin ve duru\u015funuzu iyile\u015ftirmenin harika bir yoludur. Sa\u011fl\u0131kl\u0131 bir duru\u015f i\u00e7in g\u00fc\u00e7l\u00fc s\u0131rt kaslar\u0131 gereklidir ve barfiks, bu kaslar\u0131n g\u00fcc\u00fcn\u00fc art\u0131rmaya yard\u0131mc\u0131 olabilir. Duru\u015funuzu geli\u015ftirmeye \u00e7al\u0131\u015f\u0131rsan\u0131z, daha az rahats\u0131zl\u0131k ve s\u0131rt a\u011fr\u0131n\u0131z oldu\u011funu g\u00f6rebilirsiniz.<\/span><\/p>\n

Barfiks \u00c7e\u015fitleri Nelerdir?<\/b><\/h2>\n

Farkl\u0131 kaslar\u0131 hedeflemek ve antrenmana \u00e7e\u015fitlilik katmak i\u00e7in antrenman rutininize dahil edebilece\u011finiz \u00e7e\u015fitli barfiks varyasyonlar\u0131 vard\u0131r. \u0130\u015fte en yayg\u0131n barfiks hareketleri t\u00fcrlerinden baz\u0131lar\u0131:<\/span><\/p>\n

Standart barfiks, en yayg\u0131n ve temel barfiks t\u00fcr\u00fcd\u00fcr. Elleriniz omuz geni\u015fli\u011finden biraz daha geni\u015f olacak \u015fekilde bir bar\u0131 kavramay\u0131 ve \u00e7eneniz bar\u0131n \u00fczerine gelene kadar v\u00fccudunuzu bara do\u011fru \u00e7ekmeyi i\u00e7erir. Bu egzersiz \u00f6ncelikle s\u0131rt\u0131n\u0131zdaki, paz\u0131 ve omuzlar\u0131n\u0131zdaki kaslar\u0131 hedefler.<\/span><\/p>\n

Close-grip barfiks, ellerinizi birbirine yak\u0131n ve genellikle avu\u00e7 i\u00e7leriniz size bakacak \u015fekilde bar\u0131 tutmay\u0131 i\u00e7erir. Bu varyasyon, paz\u0131 ve \u00f6n kollara daha fazla \u00f6nem verir.<\/span><\/p>\n

Geni\u015f tutu\u015flu barfiks, ellerinizi omuz geni\u015fli\u011finden daha geni\u015f olacak \u015fekilde bar\u0131 tutmay\u0131 i\u00e7erir. Bu varyasyon; s\u0131rt kaslar\u0131na, \u00f6zellikle de kanatlara daha fazla \u00f6nem verir.<\/span><\/p>\n

\u00c7ene yukar\u0131; standart barfikse benzer ancak bar\u0131 avu\u00e7 i\u00e7leriniz size bakacak \u015fekilde tutmak yerine, avu\u00e7 i\u00e7leriniz size bakacak \u015fekilde bar\u0131 kavrars\u0131n\u0131z. Bu varyasyon \u00f6ncelikle paz\u0131 ve s\u0131rt\u0131n \u00fcst k\u0131sm\u0131ndaki kaslar\u0131 hedefler.<\/span><\/p>\n

Komando barfiksi, iki paralel \u00e7ubu\u011fu kavramay\u0131 ve kendinizi aralar\u0131nda yukar\u0131 \u00e7ekmeyi i\u00e7erir. Bu varyasyon; pazu, \u00f6n kol ve s\u0131rt\u0131n \u00fcst k\u0131sm\u0131ndaki kaslar\u0131 hedefler.<\/span><\/p>\n

L-sit barfiks, kendinizi bara do\u011fru \u00e7ekerken bacaklar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fcze do\u011fru kald\u0131rmay\u0131 ama\u00e7layan geli\u015fmi\u015f bir varyasyondur. Bu varyasyon; merkezdeki kaslar\u0131, \u00f6zellikle kar\u0131n ve kal\u00e7a fleks\u00f6rlerinin yan\u0131 s\u0131ra s\u0131rt ve paz\u0131lar\u0131 hedefler.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Barfiks; s\u0131rt, paz\u0131 ve omuzlar dahil olmak \u00fczere bir\u00e7ok kas\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran m\u00fckemmel bir \u00fcst v\u00fccut egzersizidir. Erkeklerin s\u0131kl\u0131kla tercih etti\u011fi bir egzersiz \u00e7e\u015fidi olan barfiks i\u00e7in siz de erkek e\u015fofman tak\u0131m\u0131 \u00e7e\u015fitleri i\u00e7inden favoriniz olan\u0131 se\u00e7tiyseniz s\u0131ra \u00e7al\u0131\u015fmalar\u0131n devam\u0131 i\u00e7in ayakkab\u0131 se\u00e7imine gelmi\u015f demektir. Yazl\u0131k ayakkab\u0131 modelleri aras\u0131ndan konforunuz ve sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6zellikle […]<\/p>\n","protected":false},"author":1,"featured_media":2804,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23],"tags":[],"yoast_head":"\nBarfiks Hangi Kaslar\u0131 \u00c7al\u0131\u015ft\u0131r\u0131r? 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