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Planı","list":{"type":"unordered","items":["Konuşmacı, 2021'de yaşadığı sakatlığın kemiğe sürtme ve ağrıya sebep olduğunu, bu durumun altı-yedi ayını alıp dinlendirmesini gerektirdiğini anlatıyor.","Şu an sağlıklı olduğunu ve antrenman programını iyi bir şekilde devam ettirdiğini belirtiyor.","Antrenman sonrası intra workout BCA desteği alıyor ve 180 kilo ile başarılı bir şekilde çalışmayı tamamlıyor."]},"beginTime":676,"endTime":1137,"href":"/video/preview/7408216537133160087?parent-reqid=1769553465975033-7915805514705765183-balancer-l7leveler-kubr-yp-sas-41-BAL&text=BARBEL&t=676&ask_summarization=1"},{"index":3,"title":"Barbell Row Teknik Köseleri","list":{"type":"unordered","items":["Konuşmacı, bu hafta teknik köşesinde barbell row hareketini ele alacağını ve bu hareketin faydalarını, potansiyel problemlerini ve kimlerin yapmaması gerektiğini anlatacağını belirtiyor.","Barbell row'un atletik ve kompleks bir hareket olduğunu, kalça stabilitesini sağlayarak çekiş yapmayı içerdiğini 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çalışır."]},"beginTime":1204,"endTime":1244,"href":"/video/preview/7408216537133160087?parent-reqid=1769553465975033-7915805514705765183-balancer-l7leveler-kubr-yp-sas-41-BAL&text=BARBEL&t=1204&ask_summarization=1"},{"index":5,"title":"Barbell Row'un Sorunları","list":{"type":"unordered","items":["Barbell row'un en büyük sorunlarından biri insanların hint mobilitesinin yetersiz olması ve öne eğildiğinde kalçasını ve belini koruyamaması.","Ağırlık artınca formun bozulması da bir güç problemi olarak ortaya çıkabilir.","Barbell row'un çok yanlış yapılmaya müsait bir hareket olması, formdan kaçınma ve sakatlıklara sebep olabilecek hareketler yapma riski taşıması sorun teşkil eder."]},"beginTime":1244,"endTime":1280,"href":"/video/preview/7408216537133160087?parent-reqid=1769553465975033-7915805514705765183-balancer-l7leveler-kubr-yp-sas-41-BAL&text=BARBEL&t=1244&ask_summarization=1"},{"index":6,"title":"Alternatif Egzersizler ve Teknik","list":{"type":"unordered","items":["Barbell row'u yapmak istemeyenler için tek kolla dumbbell row veya makinede göğsü stabilize ederek yapılan diğer row çeşitleri önerilir.","İyi bir eğilme modeline sahip olmak, vücudumuzu stabil tutabilmek ve kalçamızı belimizi koruyabilmek önemlidir.","Ayak pozisyonu kalça genişliğinden bir miktar daha geniş olmalı ve barbelli omuz genişliğinden bir miktar daha geniş tutulmalıdır."]},"beginTime":1280,"endTime":1430,"href":"/video/preview/7408216537133160087?parent-reqid=1769553465975033-7915805514705765183-balancer-l7leveler-kubr-yp-sas-41-BAL&text=BARBEL&t=1280&ask_summarization=1"},{"index":7,"title":"Doğru Teknik ve Uygulama","list":{"type":"unordered","items":["İyi bir nefes alarak omurgamızı desteklemeli ve dirseklerimizi mümkün olduğunca yukarı doğru çekmeye çalışmalıyız.","Negatif kısmında vücudumuz kendini salmak isteyecek ama buna engel olmalı, özellikle öğrenirken negatifleri yavaş yapmak faydalı olacaktır.","Full range of motion uygulamak gerekir, dirseklerimizi aşağıda açmalı ve yukarıda göğsümüze değdirmeliyiz."]},"beginTime":1430,"endTime":1496,"href":"/video/preview/7408216537133160087?parent-reqid=1769553465975033-7915805514705765183-balancer-l7leveler-kubr-yp-sas-41-BAL&text=BARBEL&t=1430&ask_summarization=1"},{"index":8,"title":"Çeşitli Versiyonlar ve Programlama","list":{"type":"unordered","items":["Chedrow, kuvvetli bir şekilde çekiş yaparak, ağır bir kilo kullanarak ve negatif kısmını kontrol ederek ecentric overload yapar.","Haftada en az iki defa barbell row yapmak ve bir egzersizi altı-on iki hafta programınıza yerleştirmek tavsiye edilir.","Deadlift yapan kişilerin omurgası yeterince güçlü olduğu için barbell row'un çok tehlikeli bir hareket olmadığı belirtiliyor."]},"beginTime":1496,"endTime":1638,"href":"/video/preview/7408216537133160087?parent-reqid=1769553465975033-7915805514705765183-balancer-l7leveler-kubr-yp-sas-41-BAL&text=BARBEL&t=1496&ask_summarization=1"},{"index":9,"title":"Ek Tavsiyeler","list":{"type":"unordered","items":["Strap kullanmak 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Barbell in Play Store https://play.google.com/store/apps/de... Quick Barbell app will find plates for your barbell without any hesitation. 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