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Anasayfa / Egzersiz Hareketleri / Seated Calf Raise Hareketi Nasıl Yapılır ?

Seated Calf Raise Hareketi Nasıl Yapılır ?

Seated Calf Raise Hareketi aslen makine ile yapılsa da pek çok kişi halter yardımı ile de yapabiliyor. Şimdi sizlere bu hareketin iki türden de çalışma prensibini anlatan bir yazı hazırlıyoruz.

Seated Calf Raise Hareketi Hangi Kas Grubunu Çalıştırmaktadır ?

Seated Calf Raise Hareketi öncelikle sizlerin baldır kaslarını hedef alır, bunun yanı sıra ise üst bacak için de oldukça etkili bir hareket türüdür.

Seated-Calf-Raise-Hareketi-Seated Calf Raise Hareketi Nasıl Yapılır seated calf raise hareketi Seated-Calf-Raise-Hareketi-300x140 Seated Calf Raise Hareketi

Seated Calf Raise Hareketi Nasıl Yapılır ?

Seated Calf Raise Hareketi oldukça basit şekilde uygulanır. şimdi sizlere madde halinde iki türden de nasıl uygulandığından bahsedeceğiz.

Öncelikle Sitting Calf adı altında bir makinesi vardır ve buna oturduktan sonra tek bir alana ağırlıklar yerleştirilip tamamen diz kapağının üstüne doğru konumlandırılır. Kaldırılıp, indirilme hareketi ile beraber bu toplam da 3 tekrar ve 10 kez uygulanmaktadır. Bu hareketler arasında mutlaka 1 dakikalık aralar verin çünkü bacağa ağır bir yükleme yapan hareket türüdür.

Bir diğer çalışma yöntemi ise manuel, yani halter ile çalışma türüdür. Bu hareketi de yine aynı şekilde düz bir sandalye ya da sehpaya oturduktan sonra uygulayabilirsiniz. Hareketin uygulanması için gerekli olan durum ise öncelikle sehpanın yanına ağırlıkları sabit olan bir halter barı almak ve daha sonra da üst bacağa koymaktır. Ayakları parmak uçlarında kaldırın ve tekrar indirin. Toplam da ise bu hareketi 3 set, 10 tekrar olarak uygulamalısınız.

Seated Calf Raise Hareketi Uygulanırken Dikkat Edilmesi Gerekenler

Seated Calf Raise Hareketi için en dikkat edilmesi gereken kural daima hareketlerin bütün anlamını yitirmemesidir. Yani aynı anda parmak uçlarını kaldırmak ve nefesle hareket etmek büyük önem taşımaktadır. Aksi halde bacak kaslarınız istenildiği fonksiyonlarda çalışmayacaktır.

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Gluteus Kick Back Hareketi Nasıl Yapılır ?

Gluteus Kick Back Hareketi aslen ismini de bu hareket türünden almaktadır. Bu hareketi uygulayabilmek için …

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