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sevdiğiniz gömleğiniz biraz dar mı geliyor? Belki son zamanlarda pek hareketli değildiniz. Ya da geç saatlerde atıştırdınız.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1640727/2173c7081618a87f28959f851be7e4ca/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/nc65UgEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"1","reqid":"1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=videoid:15234100090090952000","teaser":[{"list":{"type":"unordered","items":["Bu video, göğüs bölgesindeki fazla yağları azaltmak için evde yapabileceğiniz çeşitli egzersizleri gösteren bir eğitim içeriğidir.","Video, göğüs egzersizlerinin önemini açıklayarak başlıyor ve ardından evde yapabileceğiniz yedi farklı şınav türünü (standart şınav, eller açık şınav, ok şınavı, alkış şınavı, goril şınavı, kollar çapraz şınav ve yükseltili şınav) detaylı olarak anlatıyor. Daha sonra dumbbell çekme, eğimli dambıl kaldırma, halter göğüs pes, göğüs kanat hareketi, duvar topu, kablolu kanat hareketi ve dip egzersizi gibi diğer göğüs egzersizlerini gösteriyor. Video, egzersizlerin doğru yapılışını, tekrar ve set sayılarını ve egzersizlerin vücut üzerindeki etkilerini açıklıyor. Ayrıca, göğüs büyümesinin sadece hareketsizlik veya kötü beslenmeden kaynaklanmayabileceğini ve bazen hormonel dengesizliğin bir belirtisi olabileceğini de belirtiyor."]},"endTime":590,"title":"Evde Yapılabilir Göğüs Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Göğüs Egzersizleri ve Şınav Türleri","list":{"type":"unordered","items":["Göğüs bölgesindeki fazla yağlarla başa çıkmak için spor salonuna gitmek ve göğüs egzersizleri denemek gerekiyor.","Evde yapabileceğiniz en kolay egzersiz şınavdır, bu sadece göğüs kaslarını değil, trisep ve omuz kaslarını da hedefler.","Fiziksel yapınız ve dayanıklılığınıza bağlı olarak en verimli şınav türünü seçin veya her antrenmanda değiştirin."]},"beginTime":3,"endTime":49,"href":"/video/preview/15234100090090952000?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=3&ask_summarization=1"},{"index":1,"title":"Standart Şınav ve Tekrar 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göğsünüzün altında ellerinizi çırpıp alkış yaparsınız."]},"beginTime":87,"endTime":181,"href":"/video/preview/15234100090090952000?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=87&ask_summarization=1"},{"index":3,"title":"Zorlayıcı Şınav Türleri","list":{"type":"unordered","items":["Goril şınavı: standart şınav pozisyonu alın, vücudunuzu indirip, kendinizi yukarı atıp ellerinizle göğsünüze hafifçe vurun.","Kollar çapraz şınav: elleri omuzlardan daha geniş ve çapraz olacak şekilde açıp, gövdenizi yere yaklaştırın.","Yükseltili şınav: ayaklarınızı bank, sağlık topu, sağlam bir kap veya alçak bir basamakta tutarak normal şınav çeker gibi devam edin."]},"beginTime":181,"endTime":286,"href":"/video/preview/15234100090090952000?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=181&ask_summarization=1"},{"index":4,"title":"Diğer Göğüs Egzersizleri","list":{"type":"unordered","items":["Dumble çekmek: sıranın üzerine uzanıp, iki elinizle dambılı kavrayıp kollarınızı göğsünüzün üzerine doğru uzatıp, başınızın ardına götürün.","Eğimli dambıl kaldırma: kırkbeş derece ayarlanmış sıraya uzanıp, iki elinizle birer tane dambıl tutup, ayaklarınızı yere basarak iki dumbbell'ı göğsünüzün üzerinde kaldırın.","Eğimli halter göğüs pes: kırkbeş derece eğimi ayarlanmış sıraya uzanıp, avuçlarınız geri bakacak şekilde barı tutup, ağırlığı göğsünüzden yukarı kaldırın."]},"beginTime":286,"endTime":390,"href":"/video/preview/15234100090090952000?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=286&ask_summarization=1"},{"index":5,"title":"Gelişmiş Göğüs Egzersizleri","list":{"type":"unordered","items":["Göğüs kanat hareketi: ayaklarınız yere basacak şekilde dizlerinizi bükerek yere uzanıp, iki küçük dambıl alıp göğsünüzün üzerinde kaldırıp, dirseklerinizi hafifçe bükün ve kollarınızı yanlara açın.","Duvar topu: elinizle sağlık topunu tutarak duvarla aranızda bir kol mesafesi olacak şekilde durup, aşağı çömelip topu duvara doğru yükseğe atın.","Kablolu kanat hareketi: kasnak makinasında, kasnakları en yüksek noktaya yerleştirip, ileri doğru bir adım atıp, kollarınızı aşağı çekip dirseklerinizi hafifçe bükerek ellerinizi vücudunuzun önünde birleştirin."]},"beginTime":390,"endTime":485,"href":"/video/preview/15234100090090952000?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=390&ask_summarization=1"},{"index":6,"title":"Dips Egzersizi ve Genel Tavsiyeler","list":{"type":"unordered","items":["Dips egzersizi: iki paralel, sabit ve sağlam dip çubuğuna ihtiyacınız var, kollarınızı bükerek kendinizi aşağı indirip, göğsünüzü hafifçe ileri yiyin.","Bu egzersizleri ve herhangi bir şınav türünü içeren bir antrenman programını haftada üç kez yaparsanız gözle görülebilir bir fark elde 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Yatağa kendinizi tazelenmiş hissederek gireceksiniz, daha iyi...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/488093/9c3b07958a48ea5ca4977c340c2c78be/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/SMk-gwAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=videoid:5238556944190408490","teaser":[{"list":{"type":"unordered","items":["Bu video, yatmadan önce yapabileceğiniz düşük yoğunluklu bir antrenman programını gösteren bir fitness eğitim içeriğidir.","Video, yatmadan önce 8 dakikalık bir antrenman yaparak bir ayda neler olacağını göstermektedir. Antrenman, ısınma hareketleriyle başlayıp (kol çevirme ve dizler yukarı), ana antrenman (squat, katır tekmesi, şınav, yan mekik, yukarı plank ve ayakta çaprazlama dokunma) ve soğuma hareketleriyle (quadriceps germe ve romboid germe) devam etmektedir. Her hareket için doğru form, teknik ve süre detaylı olarak anlatılmaktadır. Bu antrenman, gün içinde egzersiz yapmaya zaman bulamayan kişiler için formda, esnek ve rahat bir şekilde uyumak isteyenler için ideal bir seçenek olarak sunulmaktadır."]},"endTime":871,"title":"Yatmadan Önce Yapılabilir 8 Dakikalık Antrenman","beginTime":0}],"fullResult":[{"index":0,"title":"Yatmadan Önce Antrenman","list":{"type":"unordered","items":["Yatmadan önce sekiz dakikalık antrenman yaparak bir ayda formda, esnek ve muhteşem kalabilirsiniz.","Bu antrenman gün içinde egzersiz yapmaya zaman bulamayanlar için uygun, tazelenmiş hissederek uyuyup sabahleyin rahatlamış kasa sahibi olabilirsiniz.","Antrenman düşük yoğunluklu, çabuk, kolay ve herhangi bir donanıma gerek duymayan bir programdır."]},"beginTime":6,"endTime":49,"href":"/video/preview/5238556944190408490?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=6&ask_summarization=1"},{"index":1,"title":"Isınma Hareketleri","list":{"type":"unordered","items":["Hafif 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Bugün omuz, sırt ve göğüs kasları üzerinde çalışacağız. Egzersizler için küçük bir havluya, dambıla ya da içi su dolu pet şişelere ihtiyacınız olacak.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4603775/2bc5986f3bad5677d70c6a5085dfb863/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/8SZSWgEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"15","reqid":"1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=videoid:4859984359716926395","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan omuz, sırt ve göğüs kaslarını çalıştırıcı bir egzersiz programıdır. Eğitmen, izleyicilere adım adım egzersizleri göstermekte ve teknik detayları açıklamaktadır.","Video, ısınma hareketleriyle başlayıp çeşitli egzersizleri (geniş şınav, mızrak şınavı, superman, yüksek plank, dambıl egzersizleri, havlu egzersizleri) detaylı olarak anlatmaktadır. Ayrıca, kas kütlesi kazanmak için protein tüketiminin önemi ve sağlıklı beslenme tavsiyeleri de paylaşılmaktadır. Video, yeni başlayanlar için ideal bir program olup, 28 gün boyunca devam edebilir ve ilk haftanın sonunda sonuçlar görülebilir."]},"endTime":530,"title":"Omuz, Sırt ve Göğüs Kasları İçin Egzersiz Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Omuz, Sırt ve Göğüs Egzersizleri","list":{"type":"unordered","items":["Omuz, sırt ve göğüs kaslarını çalıştırma antrenmanı için ısınma hareketleriyle başlanır.","Egzersizler için küçük bir havlu, dambıl veya arkadaşınızın yanı sıra bir şişe su almanız önerilir."]},"beginTime":0,"endTime":18,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=0&ask_summarization=1"},{"index":1,"title":"Geniş Şınav Egzersizi","list":{"type":"unordered","items":["Geniş şınav pozisyonunda bacakları biraz daha açarak karın kasları, trisept ve deltoid kası çalıştırılır.","Egzersiz sırasında yavaşça yere yaklaşılıp, yukarı çıkmak yerine vücudun ayak bileklerine doğru itilir.","Egzersiz 45 saniye tekrarlanıp 15 saniye dinlenir, en önemli dikkat edilmesi gereken nokta hızdır."]},"beginTime":18,"endTime":86,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=18&ask_summarization=1"},{"index":2,"title":"Mızrak Şınavı","list":{"type":"unordered","items":["Mızrak şınavında kalça yukarıda kalacak şekilde üçgen pozisyon alınır ve eller omuz hizasında tutulur.","Dirsekler geriye değil yanlara doğru açılmalı, bu sayede egzersizden maksimum verim alınır.","Fiziksel etkinlik endorfin salgılanmasına yardımcı olur, hem mutlu hem de üretken olursunuz."]},"beginTime":86,"endTime":126,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=86&ask_summarization=1"},{"index":3,"title":"Superman Egzersizi","list":{"type":"unordered","items":["Superman egzersizinde yüzüstü yere uzanıp, vücudun Y harfi şeklini alacak şekilde kollar uzatılır.","Kalça ve bel kasları sıkılarak eller ve ayaklar göğüs hizasından yukarı kaldırılır.","Egzersiz sırasında peneinize takılmamaya dikkat edilmelidir."]},"beginTime":126,"endTime":153,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=126&ask_summarization=1"},{"index":4,"title":"Yüksek Plank ve Omuz Egzersizi","list":{"type":"unordered","items":["Yüksek plank pozisyonunda eller omuz genişliğinde olacak şekilde, dirsekler üzerine inip kalça ve omuzlar düz hizada tutulur.","Yüzüstü uzanıp, kollar öne uzatılıp bacaklar hafif yukarı kaldırılır, sırt kaslarındaki gerginlik hissedilir.","Bir dambıl veya su şişesi kullanarak yüksek plank pozisyonunda bacaklar daha geniş açılarak ağırlık sağ elde kaldırılıp omuz hizasına 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yaklaştırdığınızda üst gövde yükselir ve sırt kasları çalışır.","Hareketi kolaylaştırmak için dirseklerin altına havlu serilebilir."]},"beginTime":289,"endTime":317,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=289&ask_summarization=1"},{"index":7,"title":"Egzersiz İpuçları","list":{"type":"unordered","items":["Başarılı egzersizin anahtarı disiplindir, haftada 3-4 kez düzenli çalışmak gerekir.","Egzersiz yaparken kas dokusuna zarar verilir, vücut bu zararı onarır ve kaslar güçlenir.","Kas kütlesi büyümesi için belirli miktarda protein tüketmek gerekir, ancak genetik sınırı aşılırsa yağ kütlesi kazanılır."]},"beginTime":317,"endTime":392,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=317&ask_summarization=1"},{"index":8,"title":"Protein ve Beslenme","list":{"type":"unordered","items":["Erkekler için günlük protein ihtiyacı 55,5 gram, kadınlar için 45 gramdır.","Kahvaltıda yumurta, kızarmış ekmek ve pastırma gibi lezzetli yemeklerle protein tüketilebilir.","Protein tüketimi iki katına çıkıldığında sağlık sorunları ve şişmanlık yaşanabilir."]},"beginTime":392,"endTime":453,"href":"/video/preview/4859984359716926395?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=392&ask_summarization=1"},{"index":9,"title":"Beslenme Önerileri","list":{"type":"unordered","items":["Protein sadece etten değil, tofu, fasulye, soya sütü gibi vegan gıdalardan da alınabilir.","Nişastalı karbonhidratlar (patates, pirinç, makarna, ekmek) beslenmenin üçte birini oluşturmalıdır.","Her öğünde 80 gram meyve veya sebze tüketilerek lif ve faydalı vitaminler 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egzersizleri söz konusu olduğunda en sık rastlanılan hedefler incelmek ve fark edilir karın kaslarına sahip olmaktır. Rektus Abdominis kası bel omurunu esnetmekten sorumludur ve solunum...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4080876/6f3c46cd07d49a7296ec423e54b24d98/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/RaY86gAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"16","reqid":"1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=videoid:17865098578615604954","teaser":[{"list":{"type":"unordered","items":["Bu video, alt karın kaslarını güçlendirmek ve şekillendirmek için çeşitli egzersizleri anlatan bir eğitim içeriğidir. Konuşmacı, izleyicilere adım adım egzersizleri göstererek nasıl yapılacağını açıklamaktadır.","Video, alt karın kaslarını güçlendirmek için toplam 10 farklı egzersizi detaylı olarak anlatmaktadır. Her egzersiz için doğru pozisyon, teknik ve püf noktaları açıklanmaktadır. Ölü böcek, yengeç parmağı dokunuşları, topuk vuruşları, yuvarlanma, ve karın hareketi gibi temel egzersizlerden başlayarak, reverse curl, dağcı hareketi, bisiklet mekiği hareketi, hibridge egzersizi ve plank gibi daha zorlayıcı hareketlere kadar çeşitli seçenekler sunulmaktadır. Video, düzenli egzersiz yapmanın alt karın kaslarını güçlendirmeye ve şekillendirmeye nasıl yardımcı olabileceğini vurgulamaktadır."]},"endTime":539,"title":"Alt Karın Kasları İçin Etkili Egzersizler","beginTime":0}],"fullResult":[{"index":0,"title":"Alt Karın Kasları İçin Egzersizler","list":{"type":"unordered","items":["Mükemmel alt karın kasları için basit egzersizleri düzenli yapmak yeterlidir.","Ölü böcek egzersizi göbeği yakar, farklı bölgeleri çalıştırır, dengeyi geliştirir ve dayanıklılığı arttırır.","Yengeç parmağı dokunuşları kardiyo egzersizidir, alt karın kaslarını, kalça kaslarını ve diz ağrıdaki kirişleri çalıştırır."]},"beginTime":2,"endTime":129,"href":"/video/preview/17865098578615604954?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=2&ask_summarization=1"},{"index":1,"title":"Topuk Vuruşları ve Yuvarlanma","list":{"type":"unordered","items":["Topuk vuruşları karın kaslarını, kalça kaslarını ve kalça fleksörlerini forma sokar.","Yuvarlanma egzersizi karın kaslarını çalıştırır ve omurga güçlendirir.","Karın hareketleri rektus abdominsi zorlar ve kalça fleksörlerini çalıştırır."]},"beginTime":129,"endTime":280,"href":"/video/preview/17865098578615604954?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=129&ask_summarization=1"},{"index":2,"title":"Reverse Curl ve Dağcı Hareketi","list":{"type":"unordered","items":["Reverse curl hareketi karın kaslarını hedefler ve alt kasları daha güçlü hale getirir.","Dağcı hareketi kalça kasları, quadricepler, diz ağrıdaki kirişleri ve merkez bölge karın kaslarını çalıştırır.","Bisiklet mekiği hareketi vücudun her parçasını çalıştırır ve biçimlendirir."]},"beginTime":280,"endTime":445,"href":"/video/preview/17865098578615604954?parent-reqid=1769625231157472-7290363338122045067-balancer-l7leveler-kubr-yp-klg-267-BAL&text=Adik+Channel&t=280&ask_summarization=1"},{"index":3,"title":"Hibridge 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yağlarından nasıl çabucak kurtulursunuz? Spor salonuna gitmeye vaktiniz yoksa karnınızdaki yağlarından nihayet kesin olarak kurtulmak için bu 10 ev egzersizini deneyin! 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