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video, Barış Hoca'nın vücutçuluk salonunda geçen bir komedi sketçisi ve fitness eğitimi formatında hazırlanmıştır. Videoda Barış Hoca, Furkan (powerlifting yapan bir genç) ve salonun diğer çalışanları yer almaktadır.","Video, Furkan'ın iki ayda inanılmaz bir vücut yapmak için Barış Hoca'ya başvurusu ve \"Thor\" vücut programı için 850 TL'yi ödemesiyle başlıyor. Ardından biceps antrenmanı teknikleri, izole egzersizlerin önemi ve ağırlık seçimi gibi konular ele alınıyor. Son bölümde ise squat, press ve curl gibi temel egzersizlerin doğru yapılışı, tekrar sayısı, tempo ve koordinasyonun önemi vurgulanıyor.","Videoda ayrıca yeni başlayanlar için egzersiz programlarının nasıl hazırlanması gerektiği, vücut pozu verme teknikleri ve antrenman sırasında vücutun verdiği sinyallere dikkat etmenin önemi de gösterilmektedir. Video, Furkan'ın antrenman sonrası Barış Hoca'ya and içmesiyle sona ermektedir."]},"endTime":1602,"title":"Barış Hoca'nın Vücut Geliştirme Komedi Sketçisi ve Antrenman Eğitimi","beginTime":0}],"fullResult":[{"index":0,"title":"Karşıdan Gelen Müşteri","list":{"type":"unordered","items":["Bir kişi Barış Hoca'nın vücut yapma salonuna karşıdan geldiğini ve iki ayda inanılmaz vücut yapmak istediğini belirtiyor.","Müşteri, hayat-memat meselesi olduğunu ve gereken parayı ödeyeceğini söylüyor.","Salon çalışanları karşıdan gelen müşteriyi tanıyor ve ona hayran olduğunu belirtiyor."]},"beginTime":7,"endTime":115,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=7&ask_summarization=1"},{"index":1,"title":"Vücut Çeşitleri ve Fiyatlar","list":{"type":"unordered","items":["Salon, Fight Club vücutçuluk sunuyor ve fiyatı 600 TL olarak belirtiliyor.","Müşteri, Wolverine, Thor gibi farklı vücut çeşitleri hakkında bilgi istiyor.","Thor vücudunun güncel fiyatı 2800 TL, güncel fiyat 850 TL olarak belirtiliyor."]},"beginTime":115,"endTime":204,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=115&ask_summarization=1"},{"index":2,"title":"Müşterinin Geçmişi ve Hedefi","list":{"type":"unordered","items":["Müşteri 23-24 yaşlarında ve powerlifting yapmış, ancak bunu bırakmış.","Müşteri, daha önce bodybuilding yapamadığını ve yanlış yolda olduğunu fark ettiğini itiraf ediyor.","Müşteri, kendini ispatlamak istediğini ve iki ayda Thor vücudu yapmak istediğini belirtiyor."]},"beginTime":204,"endTime":292,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=204&ask_summarization=1"},{"index":3,"title":"Program Kabulü ve Başlangıç","list":{"type":"unordered","items":["Barış Hoca, 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açıklıyor."]},"beginTime":983,"endTime":1090,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=983&ask_summarization=1"},{"index":8,"title":"Egzersiz Tekrarları ve Gelişim","list":{"type":"unordered","items":["Yüksek tekrarlar gelişmeyi sağlar ve glikojen rezervlerinin miktarını artırır.","En iyi antrenman yapan kişi en iyi gelişim sağlar ve en fazla kalır.","Egzersiz programlarında aynı hareketlerin tekrarlanması gerekli olabilir, her zaman farklı hareketler aranması gerekmez."]},"beginTime":1142,"endTime":1206,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=1142&ask_summarization=1"},{"index":9,"title":"Egzersiz Seçimi ve Koordinasyon","list":{"type":"unordered","items":["Hareketler geneldir, ortopedik rahatsızlık, postüral bozukluk veya kişisel tercihler gibi kısıtlayıcı faktörler olduğunda değişiklik yapılabilir.","Egzersizlerde koordinasyon geliştirilir, sonra kuvvet, kondisyon ve en son hipertrofi gelişir.","Yeni başlayanlar için temel egzersizlerin koordinasyon geliştirilmesi önemlidir, bu nedenle sürekli aynı egzersizler yapılabilir."]},"beginTime":1206,"endTime":1309,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=1206&ask_summarization=1"},{"index":10,"title":"Kablo Egzersizleri","list":{"type":"unordered","items":["Kablo egzersizlerinin temposu genellikle yavaş olmalıdır, hızlı yapılabilirken bazı egzersizler (kablo kamçılanma) hızlı yapılamaz.","Kablo egzersizlerinde direnç sürekli devam eder, ağırlıklarla yapılan egzersizlerde ise direnç kesilebilir.","Kablo egzersizlerinde ağırlık düşürülerek daha fazla tekrar yapılabilir."]},"beginTime":1309,"endTime":1457,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=1309&ask_summarization=1"},{"index":11,"title":"Vücut Pozu","list":{"type":"unordered","items":["Vücut pozunda bacaklar birbirine yapıştırılır ve parmak uçlarına basılır.","Kalça hafifçe kıvrılır ve bicepsin latına bastırılması sağlanır.","Göğüs kafesi genişletilerek doğru bir pozisyon elde edilir."]},"beginTime":1457,"endTime":1586,"href":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=1457&ask_summarization=1"}],"linkTemplate":"/video/preview/11587958933107478129?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Thor vücudu 850 lira! bob gym'de kol antrenmani 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Anlatıcı, Türkiye Vücut Geliştirme Federasyonu tarafından antrenör olarak sertifikalı olduğunu paylaşıyor.","Video, antrenörlük belgesi alma sürecini adım adım anlatıyor. İlk olarak lise mezunu olmanın gerekliliği, Gençlik ve Spor Bakanlığı tarafından düzenlenen 2,5-3 aylık temel eğitimin nasıl geçtiği, ardından Alanya'da yapılan 5 günlük uygulama eğitiminin detayları ve son olarak yazılı ve uygulama sınavlarının açıklanmasıyla süreç tamamlanıyor.","Videoda ayrıca antrenörlük kademeleri ve ilerlemek için gerekli bekleme süreleri hakkında bilgiler de veriliyor. Anlatıcı, kendi deneyimlerini paylaşarak antrenman salonlarında yapılan egzersizleri, göstermelileri ve teknikleri gösteriyor ve antrenörlük belgesini aldıktan sonra tüm süreci daha detaylı anlatacağını belirtiyor."]},"endTime":1339,"title":"Antrenörlük Belgesi Alma Süreci","beginTime":0}],"fullResult":[{"index":0,"title":"Antrenörlük Eğitimi İçin Yola Çıkış","list":{"type":"unordered","items":["Videoda antrenörlük eğitimi süreci paylaşılacak ve bu beş günlük bir vlog olacak.","Konuşmacı antrenörlüğün son aşamasına geçtiğini ve uygulama eğitimi için Alanya'ya gideceğini belirtiyor.","Antalya'da sel meydana gelmiş ve hava durumu kötü, konuşmacı gidene kadar hava durumunun düzelmesini umuyor."]},"beginTime":0,"endTime":77,"href":"/video/preview/11832773933304522591?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=0&ask_summarization=1"},{"index":1,"title":"Yola Çıkış 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olabilir."]},"beginTime":949,"endTime":995,"href":"/video/preview/11832773933304522591?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=949&ask_summarization=1"},{"index":6,"title":"Temel Eğitimi Geçme Süreci","list":{"type":"unordered","items":["Temel eğitimi iki buçuk-üç aylık bir süreç olup, pdfler üzerinden kendiniz eğitim alıyorsunuz.","Sınavda beş dersten geçmeniz gerekiyor ve geçtiğiniz dersler bir dahaki sınava girmenizde geç sayılıyor.","Temel eğitimin tüm bilgileri mail üzerinden gelir ve kontenjan sınırı bulunmaz."]},"beginTime":995,"endTime":1055,"href":"/video/preview/11832773933304522591?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=995&ask_summarization=1"},{"index":7,"title":"Uygulama Eğitimi","list":{"type":"unordered","items":["Uygulama eğitimi için federasyonun Instagram hesaplarını ve sitelerini takip etmek gerekiyor çünkü kurslar aniden açılabilir.","Uygulama eğitimi pahalı olup, her şehirde ayrı ayrı açılıyor ve konaklama gibi giderler de ekleniyor.","Konuşmacı, uygulama eğitimi için 2250 TL ödediğini belirtiyor."]},"beginTime":1055,"endTime":1130,"href":"/video/preview/11832773933304522591?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=1055&ask_summarization=1"},{"index":8,"title":"Uygulama Eğitiminin İçeriği","list":{"type":"unordered","items":["Uygulama eğitimi hem teorik hem de uygulamalı dersler içeren beş günlük bir süreç.","Eğitimde federasyonla ilgili bilgiler veriliyor ve hareketlerin formları gösteriliyor.","Uygulama eğitimi sonunda yazılı ve uygulama sınavları yapılarak sertifika 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Ayşegül, izleyicilerin isteği üzerine hazırladığı bu videoda, ayakta tüm karın kaslarını çalıştıracak bir antrenman göstermektedir.","Videoda dört farklı hareket gösterilmektedir: dizleri karnına çekerek karın kaslarını sıkma, yanlara uzanıp dönerek karın kaslarını çalıştırma, bacakları yandan çekip sıçrama yapma ve bacakları kapatıp açma hareketleri. Her hareket 45 saniye sürmekte ve her set arasında 15 saniye dinlenme yapılmaktadır. 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Eğitmen, spesifiklik ilkesi üzerinden başlayarak, egzersiz sıralamasının dört temel prensibini sıralamaktadır: yeni hareket modelleri ve mobilite, patlayıcı kuvvet gerektiren egzersizler, maksimum kuvvet ve güç gerektiren egzersizler, izolasyon egzersizleri ve kardiyo. Video, bir antrenman programının nasıl dizayn edileceğini anlatmakta ve bir sonraki bölümde aylık, sezonluk ve ömür boyu periyodizasyonun ele alınacağını belirtmektedir."]},"endTime":309,"title":"Antrenman Sıralaması ve Parametreleri","beginTime":0}],"fullResult":[{"index":0,"title":"Egzersiz Sıralaması ve Spesifiklik İlkesi","list":{"type":"unordered","items":["Antrenman programında egzersizlerin doğru sıralaması maksimum verimi almak için önemlidir.","Spesifiklik ilkesi gereği, amacınız neyse (örneğin eksik olan squatınızı geliştirmek) o egzersizi ilk önce yapmanız gerekir.","Sinir sisteminiz en rahatken, temizken ve yorulmamışken, amacınıza yönelik egzersizleri yapmanız önemlidir."]},"beginTime":3,"endTime":69,"href":"/video/preview/8337190422686924822?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=3&ask_summarization=1"},{"index":1,"title":"Egzersiz Sıralama Prensibi","list":{"type":"unordered","items":["Genel 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this video, we discuss why our shoulders, notoriously prone to injury, can become injured. While these exercises alone may not be enough to cure your shoulder injury, they can be beneficial...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3743849/48757592f0bf86887b9435377d2d43f0/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/Y4KoJAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"8","reqid":"1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=videoid:13455474744407551154","teaser":[{"list":{"type":"unordered","items":["Bu video, Ağırsağlam kanalında yayınlanan bir fitness eğitim içeriğidir. Sunucu, kendi omuz yaralanması deneyiminden yola çıkarak izleyicilere omuz eklemi için faydalı egzersizler göstermektedir.","Video, omuz eklemi yaralanmalarını önleme yöntemleri ile başlayıp, doğru form, kaldırabileceğimiz ağırlıktan fazlasını kaldırmamak, yanlış egzersiz seçimi ve kısıtlı hareket kabiliyeti gibi yaralanma risklerini açıklamaktadır. Ardından direnç bandı kullanarak dört farklı omuz egzersizi gösterilmekte ve göğüs-sırt kaslarını esnetmek için üç farklı streching egzersizi anlatılmaktadır. Bu egzersizler, omuz ekleminin daha sağlıklı olmasına yardımcı olacak veya mevcut yaralanmaları iyileştirmeye yönelik olarak kullanılabilmektedir."]},"endTime":749,"title":"Omuz Eklemi Egzersizleri ve Yaralanma Önleme","beginTime":0}],"fullResult":[{"index":0,"title":"Omuz Eklemi Egzersizleri ve Kişisel Deneyim","list":{"type":"unordered","items":["Videoda omuz eklemi için faydalı egzersizler gösterilecek, bu egzersizler omuz eklemi sağlığını korumaya ve yaralanma durumlarında iyileşmeyi hızlamaya yardımcı olabilir.","Konuşmacı, Stokman yarışması sırasında yoğun antrenmanlar sonucu omuz yaralanması yaşadığını ve bu egzersizleri uygulayarak ağrılarını azalttığını paylaşıyor.","Omuz eklemi yaralamasını önlemek için dikkat edilmesi gereken hatalar ve bu egzersizlerin önleyici ve iyileştirici etkisi vurgulanıyor."]},"beginTime":0,"endTime":85,"href":"/video/preview/13455474744407551154?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=0&ask_summarization=1"},{"index":1,"title":"Omuz Eklemi Yaralamasını Önleyen Hatalar","list":{"type":"unordered","items":["Omuz eklemi yaralamasını önlemek için antrenman programındaki egzersizlerin doğru formu önemlidir, yanlış form egzersiz yaralayıcı olabilir.","Kendi kaldırabileceği ağırlıktan fazlasını kaldırmaya çalışmak omuz eklemi yaralamasına neden olabilir.","Yanlış egzersiz seçimi ve kısıtlı hareket kabiliyeti (özellikle göğüs ve sırt kaslarının gerginliği) omuz eklemi yaralamasına sebep olabilir."]},"beginTime":85,"endTime":228,"href":"/video/preview/13455474744407551154?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=85&ask_summarization=1"},{"index":2,"title":"Omuz Eklemi Egzersizleri","list":{"type":"unordered","items":["Gösterilecek egzersizler omuz eklemi çevresindeki ve derinlerdeki kas gruplarını hedefleyerek stabiliteyi artırmayı amaçlıyor.","İlk egzersizde direnç bandı kullanılarak kürek kemiklerinin birbirine yaklaştırılması ve dışarı rotasyon yaparak kas grupları çalıştırılıyor.","İkinci egzersizde kollar öne uzatılarak aynı hareket uygulanıyor."]},"beginTime":228,"endTime":402,"href":"/video/preview/13455474744407551154?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=228&ask_summarization=1"},{"index":3,"title":"Ek Egzersizler","list":{"type":"unordered","items":["Üçüncü egzersizde half-lining pozisyonunda direnç bandı kullanılarak rotasyon ve yukarı kaldırma hareketi yapılıyor.","Dördüncü egzersizde dizler üzerinde, eller geriye çevrilerek kolların fleksiyonu ve yukarı-başlangıç pozisyonu arasında hareketi uygulanıyor.","Kısıtlı hareket kabiliyetini önlemek için göğüs ve sırt 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Konuşmacı, izleyicilerden gelen sorulara cevap vermek amacıyla bu videoyu hazırladığını belirtiyor.","Video, Türkiye Vücut Geliştirme Fitness Bilek Güreşi Federasyonu sitesine giriş yaparak başlıyor ve birinci kademe antrenörlük belgesi alma sürecini detaylı şekilde anlatıyor. Kurs başvuru şartları, ücret (1500 TL), gerekli evraklar, kurs süresi (11 gün) ve sınav süreci hakkında bilgiler veriliyor. Ayrıca, birinci kademe antrenörlük belgesini aldıktan sonra ikinci, üçüncü ve dördüncü kademe antrenörlük belgelerine nasıl yükseltileceği de kısaca açıklanıyor."]},"endTime":261,"title":"Fitness Antrenörü Olma Süreci","beginTime":0}],"fullResult":[{"index":0,"title":"Fitness Antrenörü Olma Süreci","list":{"type":"unordered","items":["Video, fitness antrenörü ve vücut geliştirme antrenörü olma sürecini ve vergi alma konusunu anlatmaktadır.","Türkiye Vücut Geliştirme Fitness Bilek Güreşi Federasyonu sitesine girerek takip edilmelidir.","Belge almak isteyenler birinci kademe antrenörlük kurslarını takip etmelidir."]},"beginTime":15,"endTime":74,"href":"/video/preview/11807181857433115034?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=15&ask_summarization=1"},{"index":1,"title":"Kurs Başvuru ve Katılım Şartları","list":{"type":"unordered","items":["Birinci kademe antrenörlük almak için en az lise ve dengi okul mezunu 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Fitness hakkında doğru bilinen yanlışlar nelerse burada hepsini açığa çıkarıyoruz! Gym'de fitness spor hareketleri...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2946676/4e9f4dde2f562523a2caddc7ef821d5d/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/ZKTwbwAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"14","reqid":"1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=videoid:15520895845120479030","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness uzmanının spor ve fitness konusundaki yaygın yanlış inanışları düzelttiği eğitici bir içeriktir. Konuşmacı, daha önce yaptığı \"7 Fitness Efsanesi\" videosunun popülerliğinden yola çıkarak, bu videoda 30 farklı fitness yanlışlığını anlatmaktadır.","Videoda, spor bırakınca kasların sarkacağı, ağırlık çalışmasının boy uzamasını engelleyeceği, vücut tiplerinin olmadığı, protein tozu, kardiyo, kas geliştirme, antrenman programları ve esnetme teknikleri gibi konularda yaygın yanlış inanışlar ele alınmaktadır. Her bir yanlış inanış için \"hayır\" cevabı verilip, doğru bilgi sunulmaktadır.","Video, özellikle fitness ve spor yapmak isteyenler için bilinçli antrenman yapmanın önemini vurgulamakta ve izleyicilere doğru bilgi sunarak fitness konusunda bilinçli kararlar vermelerini sağlamaktadır."]},"endTime":858,"title":"30 Fitness Yanlışlığı Anlatan Eğitim Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Video Amacı","list":{"type":"unordered","items":["Geçtiğimiz hafta \"yedi fitness efsanesi\" videosu yapılmış ve insanların hoşuna gitti.","İnsanlar konsantre olarak birkaç farklı bilgiyi bir videoda bulabilmek ister.","Bu videoda otuz tane doğru bilinen yanlış bilgi anlatılacak, böylece izleyiciler bu yanlışları yapmadan ciddi yol kat 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Konuşmacı, kas geliştirme süreci hakkında dürüst bilgiler paylaşmaktadır.","Video, kas geliştirme hızının zaman içinde nasıl değiştiğini ve estetik kas kütlesi oluşturmanın ne kadar zaman alacağını anlatmaktadır. İlk sene ortalama 10 kg, ikinci sene 5 kg, üçüncü sene 3 kg, dördüncü ve sonrası 2-1 kg kas kütlesi geliştirilebileceği belirtilmektedir. Ayrıca kas gelişimini etkileyen faktörler (disiplin, antrenman programı, beden bilgisi ve genetik) hakkında bilgiler verilmektedir."]},"endTime":183,"title":"Kas Geliştirme Hızı ve Estetik Kas Kütlesi Oluşturma Süresi","beginTime":0}],"fullResult":[{"index":0,"title":"Kas Geliştirme Hızı ve Estetik Kas Kütlesi","list":{"type":"unordered","items":["Video, kas geliştirme hızı ve estetik kas kütlesi oluşturmanın ne kadar zaman alacağı konusunu dürüst bir şekilde ele alıyor.","Kas geliştirmek azim, disiplin, bilgi ve ciddi bir sabır gerektiren bir iştir.","Verilen kilo değerleri sadece kas kütlesi gelişimini gösteriyor, su tutması ve yağ dokusu gelişimi dahil edilmiyor."]},"beginTime":2,"endTime":47,"href":"/video/preview/14063460541937223604?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=2&ask_summarization=1"},{"index":1,"title":"Kas Gelişim Süreci","list":{"type":"unordered","items":["İlk sene ağırlık çalışmasına yeni başlarsanız ortalama 10 kg kas kütlesi geliştirebilirsiniz, bazen 12-13 kg da olabilir.","İkinci senede geliştireceğiniz kas kütlesi ortalama 5 kg, üçüncü senede 3 kg, dördüncü ve sonrası ise 2-1 kg olarak düşer.","Toplamda geliştirebileceğiniz kas kütlesi genetik, bilgi, azim ve disiplinize bağlı olarak 18-23 kg arasındadır."]},"beginTime":47,"endTime":114,"href":"/video/preview/14063460541937223604?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=47&ask_summarization=1"},{"index":2,"title":"Kas Gelişimini Etkileyen Faktörler","list":{"type":"unordered","items":["Kas gelişim hızını etkileyen ilk faktör disiplindir; disiplinli uyku, beslenme ve hayat tarzı şarttır.","İkinci faktör antrenman programıdır; patates programlar yerine ağır, sağlam programlar yapılmalıdır.","Üçüncü faktör kendi bedeninizi yakından tanımaktır; herkesin bedeninde avantajlar ve dezavantajlar vardır ve bunları bilmek gerekir.","Genetik de etkileyen bir faktördür ancak 4-5 seneyi devirmeden genetik durumunuzu değerlendiremezsiniz."]},"beginTime":114,"endTime":172,"href":"/video/preview/14063460541937223604?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=114&ask_summarization=1"}],"linkTemplate":"/video/preview/14063460541937223604?parent-reqid=1769636151393689-13768920052130531624-balancer-l7leveler-kubr-yp-klg-64-BAL&text=ADARSHORG.FITNESS&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"[ÖZET] Vücut Kaç Ayda Yapılır? 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FAM!!! 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