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Videoda ayrıca Güray ve arkadaşları da yer almaktadır.","Video, A ve B olarak iki günde oluşan dört günlük antrenman programını incelemektedir. Program, güç artırmak yerine oluşturulan gücün kullanılmasını amaçlamaktadır. Her gün için omuz, sırt, kollar ve bacaklar için özel hareketler, set-tekrar düzenleri ve drop set teknikleri detaylı şekilde açıklanmaktadır.","Videoda bench press, cable fly, overpress, Smith Machine ve incline prestas gibi fitness aletleri kullanılarak antrenman yapılmaktadır. Program, beş günlük programların yerine dört günlük bir alternatif olarak sunulmakta ve salonların beş gün açık olduğu dönemlerde pazartesi-salı-çarşamba dinlenme günü, perşembe-cuma şeklinde uygulanabileceği belirtilmektedir."]},"endTime":1443,"title":"Dört Günlük Kuvvet Antrenman Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Dört Günlük Antrenman Programı Tanıtımı","list":{"type":"unordered","items":["Video, dört günlük antrenman programını A ve B olarak iki günde oluşan bir şekilde tanıtıyor.","Salonlar beş gün açık olduğu için pazartesi, salı, çarşamba dinlenme günü, perşembe-cuma şeklinde program yapılabilir.","Beş günlük programı peş peşe yapmak mümkün değil, bu yüzden A ve B olarak iki güne ayırmaya çalışılmış."]},"beginTime":0,"endTime":64,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=0&ask_summarization=1"},{"index":1,"title":"Programın Amacı ve Genel Özellikleri","list":{"type":"unordered","items":["Programda güç arttırmak değil, oluşturulan gücü kullanmak amaçlanıyor.","Her gün, her set, haftadan haftaya güç arttırmayı beklemiyor, önemli olan belli bir gücün altına düşmemek.","Programda açıklama kısımlarındaki bilgilerin çok önemli olduğu vurgulanıyor."]},"beginTime":64,"endTime":97,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=64&ask_summarization=1"},{"index":2,"title":"İlk Gün Antrenmanı","list":{"type":"unordered","items":["İlk gün bench press ile başlanıyor ve dört set her zaman çok ağır, cepte bir tekrar kalacak kadar yapılıyor.","Dört set arasında üç-dört dakika, hatta beş dakika dinlenilebilir.","Dört ağır setten sonra iki set daha yapılıyor, burada yaklaşık yapılan kilo yüzde yirmi-yirmi beş-otuz kadar düşürülerek tükenişe kadar yapılıyor."]},"beginTime":97,"endTime":226,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=97&ask_summarization=1"},{"index":3,"title":"Göğüs Kası Hareketleri","list":{"type":"unordered","items":["Dört x altı bench press daha ağır kilo tekrar çıkarmaya yönelik, iki çarpı sekiz bench press ise tükenişe kadar yapılıyor.","Cable fly geniş tercih ediliyor ve üç çarpı on set yapılıyor, son sette drops yapılarak toplam dört set oluyor.","Cable fly sinir sistemine yük bindiren bir hareket değil, göğüs kasını yıpratıyor ve miyofibrileri zorluyor."]},"beginTime":226,"endTime":324,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=226&ask_summarization=1"},{"index":4,"title":"Overhead Press ve Later Hareketleri","list":{"type":"unordered","items":["Overhead press dört x sekiz olarak yazılıyor, altı tekrara düşürmek sakatlanma riskini arttırıyor.","Overhead press oturarak yapılıyor, dirsekler açık ve barı omzunun kaldırdığına odaklanmak daha iyi hissettiriyor.","Overhead press'ten sonra later'e geçiliyor, ancak video burada kesiliyor."]},"beginTime":324,"endTime":444,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=324&ask_summarization=1"},{"index":5,"title":"Omuz Antrenmanı","list":{"type":"unordered","items":["Omuz antrenmanı için dambılla dört x sekiz set, ağır kilolar (15-17,5 kg) kullanılarak, ilk tekrarlarda çiftlik yapmadan yapılmalı.","Dört setten sonra üç tane drops set yapılır; 20 kg, 15 kg, 12,5 kg ve 17,5 kg kilolar peş peşe kullanılarak tükenişe kadar çalışılır.","Omuzda sadece over ve lateral hareketleri bulunur, yan omuz kamp hareketleri olmadığı için bu iki hareket omuz gelişimini sağlar."]},"beginTime":449,"endTime":578,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=449&ask_summarization=1"},{"index":6,"title":"Sırt ve Kollar","list":{"type":"unordered","items":["Omuz antrenmanından sonra ertesi gün sırt için dört x sekiz set, cepte bir tekrar bırakarak çalışılır.","Sırt hareketinde hedef kas kanatlara ve latlara odaklanılmalı, latlara odaklanarak negatif hareket de fayda sağlar.","Kollar için beş set on tekrar, son setin peşine üç tane drops set yapılır; drop setler gülerek değil, gerileceğiniz setlerdir."]},"beginTime":578,"endTime":731,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=578&ask_summarization=1"},{"index":7,"title":"Kol Hareketleri","list":{"type":"unordered","items":["Barbell curl için dört x on set, bir set drop set yapılır.","Hammer curl (dumble ile) ve reverse barbell curl (bar ile) bir set her biri yapılır, kol ön kola odaklanarak çalışılmalıdır.","Antrenmanda üstte yazan setler gerçekten gerileceğiniz kilolar olmalı, set arasında dinlenirken \"bunu nasıl kaldıracağım\" hissi olmalı."]},"beginTime":731,"endTime":826,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=731&ask_summarization=1"},{"index":8,"title":"İkinci Gün Antrenmanı","list":{"type":"unordered","items":["İkinci gün dar tutuş close grip pulldown ile başlanır, dört x sekiz set yapılır.","Barbell formunda dört x sekiz ve iki çarpı on set yapılır, indirirken kasa odaklanarak çalışılır.","Fly hareketi makine ile dört x sekiz ve bir x drop set şeklinde yapılır, sırt için kısa ama efektif bir set."]},"beginTime":826,"endTime":906,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=826&ask_summarization=1"},{"index":9,"title":"Bacak ve Makine Hareketleri","list":{"type":"unordered","items":["Squat için dört x sekiz set, cepte iki tekrar bırakarak çalışılır, sinir sistemine fazla yük bindirir.","Black press için dört x on set yapılır, makinede çok düşük tekrarlar sağlıklı olmayabilir.","Leg curl dört x onbeş set şeklinde yapılır, ara vermeden yapılabilir."]},"beginTime":906,"endTime":1006,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=906&ask_summarization=1"},{"index":10,"title":"Program Düzeni","list":{"type":"unordered","items":["Pazartesi-Salı ve Perşembe-Cuma aynı program yapılır, Çarşamba dinlenir.","Cumartesi-Pazar dinlendikten sonra ilk günün volümü kaldırılır.","İki günde de 16 ile 20 set sinir sistemine bindirecek set var, sadece ilk günde biraz daha fazla volume seti içerir."]},"beginTime":1006,"endTime":1161,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=1006&ask_summarization=1"},{"index":11,"title":"İdman ve Mahkeme Durumu","list":{"type":"unordered","items":["Konuşmacı, idman arası bölgesel BCAA kullandığını sorgulanıyor.","Mahkemeye ocağa verildiği için idmanını tamamlaması gerektiği belirtiliyor.","Karar duruşması olacağı ve konuşmacının dün dönüş yapacağı söyleniyor."]},"beginTime":1192,"endTime":1226,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=1192&ask_summarization=1"},{"index":12,"title":"Smith Machine Egzersizi","list":{"type":"unordered","items":["Smith machine'e geçildiği ve konuşmacının kendini çekmek istediğini belirtiyor.","Smith incline prestas egzersizinde yaklaşık yüz kiloya yakın bir ağırlık kullanılıyor.","Güray'ın dropset yapma konusunda kararsız olduğu ve bitirince karar vereceği söyleniyor."]},"beginTime":1226,"endTime":1315,"href":"/video/preview/13047050962580890267?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=1226&ask_summarization=1"},{"index":13,"title":"Egzersiz Süreci","list":{"type":"unordered","items":["Konuşmacı, geniş keb egzersizini çok sevdiğini belirtiyor.","Masaj yaparken hissederek ve tahribatı uğratarak yapmanın öneminden bahsediliyor.","Antrenmanı acele tamamlamak zorunda kaldığı ve eve gidip üstünü değiştireceğini 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ben Oyun Savaşçısı’yım! Ama sadece oyun oynamam, kafama göre takılıyorum. Bugünkü konumuz: Neden yüksek karb? güray aydın Gym, spor, fitness, vücut geliştirme ve motivasyon!","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/760246/69bd59cf7168eba7c43b31a4a48d0a46/564x318_1"},"target":"_self","position":"2","reqid":"1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DpilMGrQi7r4","linkTemplate":"/video/preview/14116692347729900746?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Neden yüksek karb? güray aydın #gürayaydın #spor #gym #motivasyon","related_orig_text":"Güray Aydın","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"Güray Aydın\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=pilMGrQi7r4\",\"src\":\"serp\",\"rvb\":\"Eq0DChQxMzA0NzA1MDk2MjU4MDg5MDI2NwoUMTg0MDc0Nzc1NDAyMjY1NjcwNTkKFDE0MTE2NjkyMzQ3NzI5OTAwNzQ2ChM4NjcxNDczOTczMzQzMjE5MTY0ChM2NTU4NTAxMTQyMTk2MTUwNTMwChI2Njc2OTg1NzQ0MzU5NDYwODUKEzg2ODUxMDM1OTQwOTQyNjM5NzIKFDE2Njc3MTAwMDk5NTE1MzMzMjczChQxNzg0MTgzOTkyOTAzNTg3NjgxNQoUMTIwMTAzMDE4MzE3MjExNzIxMTQKFDEzMjM5MTAzMTA2MzMwNzkzODU1ChM5MzY5ODEwNjczMjY0MDM1NDE1ChM3MTU3MDczNjM0OTY4ODg5NDUwChQxMjA0ODQxNTY2NjU4NDY3OTI3MgoTMzAxMDgzMDc4MzY2MTMzODc4OQoTNzE1OTY1MjYxMDk2NDE4NzMyNgoUMTY2OTQ2OTkyNzk0NjI2MzgyOTgKEzY4NjkyMTQzNjk2MjM5NjEyODUKFDEyMzk3NjkwNDg2NDkxNTYzNDg0ChM1MzkyOTIwMDUwNDEyMDc5NTY1GhYKFDE0MTE2NjkyMzQ3NzI5OTAwNzQ2WhQxNDExNjY5MjM0NzcyOTkwMDc0NmquDRIBMBgAIkQaMQAKKmhobmFnYW9kYXBpdWFybWRoaFVDbG1wUzV1VVh5cDI1NGhnS1hYS3R0dxICABIqD8IPDxoPPxMtggQkAYAEKyqLARABGniB-wv-AP8BAPwF_AYBB_0C6vwLBPwAAADz_QH19QEAAPP79AQMAAAA8v0OAgYAAADvAPj_8AABABf3-_n0AAAA-PgF8fsAAAD28vICAAEAAAP3-PgD_wAAEA79_f8AAAAOAP37__8AAPr99AMAAAAA-uYBCQAAAAAgAC0IYdU7OBNACUhOUAIqcxAAGmAlBgA3LQv60gLL9BsSS0P_8r3tm-bf_2XuAOYp_OAHHvTjzt0AAhcd9pYAAAAtJYG7UwDke-QF8vPg6Ay6w9-rD3r3KwkbRzwJJbcP2Q7WtDwGNTwA2NnRyib2CSfeZAsgAC1jHQw7OBNACUhvUAIqrwYQDBqgBgAAgMAAAHDBAABkQgAAgEEAAKDAAAAAwAAAsEEAACjCAAAgwgAAoEAAAMhBAAAsQgAAbMIAAKzCAAAwQQAAgkIAANDBAABAwAAAgMEAAMTCAACAQQAAEMIAAPjBAACAPwAAgEAAAAhCAADYwQAAlMIAANhCAACaQgAAcEEAABxCAAAQQQAAjkIAACDCAADwQQAAgEEAAARCAACAvwAAwMEAABzCAAAAQQAAsEEAAGBBAAA4wgAAAEAAACzCAADwwQAAgkIAAEDAAAAcwgAAgEEAAIDBAADYQQAAQMIAAEDBAADgwQAAqMEAACzCAAAkQgAANMIAABjCAAAAQAAAYMIAAIDAAACAQgAAlEIAAMDBAACAwgAA4EAAAHBCAAAYQgAAYMIAAIZCAAAwwgAAAMEAAJbCAADQQQAAmEEAADDCAADgwAAAgL8AAPjBAACowQAAcEEAAMDAAABcwgAAIEEAAKxCAACYwQAAIEEAAAxCAACiQgAAwEEAAHDBAADIwQAAcEIAAGDBAAAAQAAAJEIAAAAAAADYwQAAaEIAALTCAACYwQAA4EEAAIBBAAAwwQAAjMIAAKBBAAAAQAAAIEEAAJDCAABAwAAA4kIAAPBBAADgQQAAmMEAAKBAAAAEwgAAcMEAAIjBAAAAQgAAoMEAAKBBAACYQQAAEMEAAEBBAAAYwgAAjsIAAKDBAABMwgAA8EEAAChCAABYQgAAiMEAABhCAADAwAAANMIAAFTCAAAgQQAAeEIAAEBCAAAAQAAAsMEAABxCAAC4QQAAQEEAAIjBAADAwQAABEIAADDBAAAIQgAAAAAAAABBAACAwQAAeEIAAJDBAAAoQgAAsMEAAGDBAACAvwAAoMEAAKBAAABgQQAAnsIAAJDBAACIQQAAyEEAAAzCAABowgAAoEAAAOjBAACoQQAAoEEAAPBBAADAQAAA4MEAAABAAAAIQgAABEIAAI7CAACgQQAAsMEAAAAAAAAEwgAArMIAALpCAAAsQgAAgEEAAHzCAAAQQgAAwEAAABBCAABEQgAA0EEAAI7CAACAvwAARMIAADDBIAA4E0AJSHVQASqPAhAAGoACAACovQAABD4AALg9AAAwPQAA6D0AAFC9AACgPAAAVL4AAEy-AADgvAAAoLwAAKA8AACSPgAAQDwAAEA8AABcvgAAHD4AABw-AABQPQAAij4AAH8_AADgvAAA4DwAADA9AACIvQAAqL0AABC9AABEPgAA4DwAAMg9AACIPQAAHD4AAFC9AAAUvgAAUD0AADy-AABwPQAA-L0AAJa-AABkvgAADD4AAFA9AACAuwAAqL0AAKi9AAAQvQAAEL0AAJi9AAAkvgAAuD0AAFA9AAAUPgAAgj4AAFQ-AACgvAAAqD0AAMo-AAAQPQAAJD4AACw-AADgvAAA4LwAAEA8AACaviAAOBNACUh8UAEqjwIQARqAAgAAuD0AAOA8AABsPgAAD78AALg9AACKPgAAhj4AAPg9AABsvgAAoDwAAOi9AACGvgAA2D0AAJK-AABQvQAAoDwAAPg9AABjPwAAgDsAAFw-AAA8PgAAbL4AADw-AACgvAAA4DwAAGS-AACIvQAAHD4AAFw-AACovQAAgDsAAKA8AACovQAAXL4AABS-AABAPAAAcL0AAHC9AAAwvQAAUD0AALo-AAA8vgAAPD4AAFy-AACgPAAAfD4AAH-_AABcvgAAgLsAAGw-AAD4PQAATD4AADA9AAC4vQAA6L0AAFA9AAD4vQAAbD4AADC9AAC4PQAA4DwAAMi9AAC4vQAAcL0gADgTQAlIfFABMAk4AUoAYABoAA,,\"}","related_url":"http://www.youtube.com/watch?v=pilMGrQi7r4","parent-reqid":"1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":405,"cheight":720,"cratio":0.5625,"dups":["14116692347729900746"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"8671473973343219164":{"videoId":"8671473973343219164","docid":"34-6-16-ZA6A7204F55CBCAE6","description":"Bu videoda Dr. @GurayAydin ile bodybuilding ve powerlifting üzerine genel bir sohbet ediyoruz, üstüne de hardcore omuz antrenmanı yapıyoruz. Hem eğlenceli hem öğretici bir video oldu, iyi...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3435353/d6d4231a59ddfbe9a5fd5a2f4d0827aa/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/gUh8LAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"4","reqid":"1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=videoid:8671473973343219164","teaser":[{"list":{"type":"unordered","items":["Bu videoda, eski powerlifter ve güncel bodybuilder olan Güray abi (aynı zamanda bir doktor) ve bir arkadaşı, spor salonunda antrenman sırasında sohbet ediyorlar.","Video, powerlifting ve bodybuilding arasındaki farklar, hipertrofi konuları, kahve ve pre-workout kullanımı ile başlıyor. Ardından barbell over head press egzersizi gösteriliyor ve son bölümde Deadlift teknikleri, özellikle tutuş gücü ve grip teknikleri detaylı olarak ele alınıyor. ","Videoda ayrıca kafein etkileri, spor performansına etki, Deadlift egzersizinde strap kullanımı yerine hook grip teknikinin avantajları ve maksimum ağırlığın %90'ını tutabilmek için öneriler veriliyor. Antrenman sahnesiyle devam eden videoda front raise ve lateral raise egzersizleriyle süper set yapılıyor."]},"endTime":1524,"title":"Powerlifting ve Bodybuilding Antrenman Sohbeti","beginTime":0}],"fullResult":[{"index":0,"title":"İki Sporcu Arasında Karşılaşma","list":{"type":"unordered","items":["İki sporcu birbirlerini uzun zamandır görmedikten sonra karşılaşıyor ve bir sene sonra düşündükleri videoyu çekmeye karar veriyorlar.","Güray abi, eski powerlifter, güncel bodybuilder ve doktor olarak tanıtılıyor.","Konuşmacılar, powerlifting ve vücut geliştirme arasında geçiş yapmış kişiler olarak tanıtılıyor."]},"beginTime":2,"endTime":117,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=2&ask_summarization=1"},{"index":1,"title":"Powerlifting ve Vücut Geliştirme Arasındaki Farklar","list":{"type":"unordered","items":["Belli bir güç seviyesine ulaşıldıktan sonra, hipertrofi (kas büyümesi) için çok uzun süre ağırlığı arttırmadan da büyüme sağlanabilir.","Powerlifting'te çok ağır ağırlıklar kaldırıldığı için, sinir sistemi yorgunluğu yüksek olur ve vücut toparlanabilirlik sorunları yaşanabilir.","Powerlifting sadece ağırlık kaldırmakla sınırlı değil, vücut yapısı ve fiziksel görünüş de önemli."]},"beginTime":117,"endTime":331,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=117&ask_summarization=1"},{"index":2,"title":"Powerlifting ve Vücut Geliştirme Yarışmaları","list":{"type":"unordered","items":["Powerlifting yarışmalarında net bir sonuç var, kaldırdığınız ağırlıkla değerlendirilirken, vücut geliştirme yarışmalarında hakemin görüşü de önemli.","Powerlifting, kalıcı bir kas kütle oluşumu sağlar ancak vücut geliştirme için estetik bir görüntü oluşturmak için bazı değişiklikler yapılması gerekebilir.","Konuşmacılar, ilacın kullanımı hakkında bilgi amaçlı videoları sildiklerini, Türkiye'nin henüz hazır olmadığını düşündükleri için açıklıyorlar."]},"beginTime":331,"endTime":491,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=331&ask_summarization=1"},{"index":3,"title":"Kafein ve Pre-Workout Kullanımı","list":{"type":"unordered","items":["Konuşmacı, diyet zamanında keyif vermediğini ve menüyü yedikten sonra isteğinin resetlendiğini belirtiyor.","Konuşmacı kahve içmediğini, sadece antrenman öncesi pre-workout aldığı için kafein hassasiyetinin yüksek olduğunu söylüyor.","Gün içinde çok kafein alındığında pre-workout'tan fayda görülmediği, bu da sigara bile olabileceği belirtiliyor."]},"beginTime":532,"endTime":612,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=532&ask_summarization=1"},{"index":4,"title":"Kafeinin Etkileri","list":{"type":"unordered","items":["Kafeinin antrenman gününde enerji farkı sağladığı ve recovery'e katkı verdiği ifade ediliyor.","Kafeinin mineral kaybettirdiği ve yorgunluk hissi yarattığı açıklanıyor.","Kafein etkisi geçtiğinde yorgunluk hissi arttığı ve zamanla reseptörlerin arttığı, bu da daha fazla kafein isteği yarattığı belirtiliyor."]},"beginTime":612,"endTime":684,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=612&ask_summarization=1"},{"index":5,"title":"Kafein Toleransı ve Etkileri","list":{"type":"unordered","items":["Konuşmacı, 210 mg kafein içeren bir ürünün kendisine fazla geldiğini ve etkisini hissetmediğini söylüyor.","Kafein toleransının yüksek olduğu ve gün içinde alınan uyarıcıların kesilmesi gerektiği vurgulanıyor.","İlaçların reseptör düzeyinde değiştiği için farklı kişilerde farklı etkiler gösterdiği belirtiliyor."]},"beginTime":684,"endTime":748,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=684&ask_summarization=1"},{"index":6,"title":"Spor ve Ekipman","list":{"type":"unordered","items":["Konuşmacı, omuz antrenmanında barbell overhead press hareketinin kendisi için en iyi güçlenme hareketi olduğunu söylüyor.","Konuşmacı, hareket spesifik olarak düşünmediğini, bölge olarak değil sadece hareket olarak düşünündüğünü belirtiyor.","Konuşmacı, dedesinin insülin iğnelerini anı olarak sakladığını ve dedesinin andropoz girdikten sonra kullandığını anlatıyor."]},"beginTime":748,"endTime":852,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=748&ask_summarization=1"},{"index":7,"title":"Antrenman ve Ekipman Değerlendirmesi","list":{"type":"unordered","items":["Konuşmacı, normalden biraz daha güçsüz bir dönemde olduğunu ve iki aydır bir şey bıraktığını belirtiyor.","Ekipmanın çok iyi olduğu, gram titremediği ve barın sertliği çok fazla olduğu, psi değeri yüksek olduğu açıklanıyor.","Barın 215 kg ağırlığında olduğu ve bu nedenle daha ağır hissettirdiği, alışmayanlar için zor olabileceği belirtiliyor."]},"beginTime":852,"endTime":986,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=852&ask_summarization=1"},{"index":8,"title":"Antrenman Süreci","list":{"type":"unordered","items":["Konuşmacı, hareketi yavaş 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belirtiyor."]},"beginTime":1202,"endTime":1253,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=1202&ask_summarization=1"},{"index":10,"title":"Strap Kullanımının Etkileri","list":{"type":"unordered","items":["Konuşmacı yıllarca strap kullanmadığını, ön kol egzersizleri yapmadığını ve sadece serbest çalıştığını söylüyor.","Strap alışkanlığı oluştuğunda bırakmak zor olabildiğini ve strap olmadan eski kiloları tutamadığını anlatıyor.","Deadlift için özel egzersizler yapmanın gerekli olmadığını, sadece dambıl tutup kaldırmak gerektiğini belirtiyor."]},"beginTime":1253,"endTime":1329,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=1253&ask_summarization=1"},{"index":11,"title":"Deadlift Teknikleri","list":{"type":"unordered","items":["Mix grip yapacakların uzun vadede tutuş sorunu yaşayabileceğini, hook grip yapmanın daha iyi olduğunu söylüyor.","Hook grip'in kas simetrisi için daha iyi olduğunu ve grip derdi olmadığını belirtiyor.","Mix grip yaparken kolu ip gibi düşünmek gerektiğini, zorlandığında barı kaldırmaya çalışmak yerine bırakmak gerektiğini vurguluyor."]},"beginTime":1329,"endTime":1423,"href":"/video/preview/8671473973343219164?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=1329&ask_summarization=1"},{"index":12,"title":"Antrenman ve Video Kapanışı","list":{"type":"unordered","items":["Konuşmacı, gösterdiği hareketin pump'ı artırdığını ve farklı bir cila sağladığını belirtiyor.","Deadlift titreşiminden duvarın çatladığını göstermek istiyor.","Videoyu kapatırken, yorulduklarını ve yemeğe gideceklerini 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Danışmanlık ve Seminerlere Katılım için; https://drgurayaydin.com/ Instagram @dr.gurayaydin Kendinize en uygun supplementleri Guray10 indirim kodu ile https://www.proteinocean.com/?sl=drgur...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/212062/9bb18706dfbb81db176f4acdfc91e1f4/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/bcct_gEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"6","reqid":"1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=videoid:6558501142196150530","teaser":[{"list":{"type":"unordered","items":["Bu video, iki yıllık tecrübesi olan bir fitness eğitmeni tarafından sunulan Güray Sipertrofi programı hakkında bilgilendirici bir eğitim içeriğidir.","Video, Güray Sipertrofi programının orta seviye sporcular için hipertrofi için en iyi program olduğunu belirterek başlıyor ve programın çalışma mantığını, ısınma setlerinin nasıl yapılacağını ve setlerin şiddetini belirlemenin önemini anlatıyor. Daha sonra, programın ileri seviye sporcular için nasıl uyarlanabileceği, serbest hareketler ve makine hareketleri arasındaki farklar, set ve tekrar sayısının düzenlenmesi, dinlenme süreleri ve iyileşme kapasitesi gibi konular ele alınıyor.","Eğitmen, programın bilimsel temellerle hazırlanmış olduğunu ve binlerce kişiye hitap edecek şekilde tasarlandığını vurgulayarak, izleyicilere kendi spor kariyerlerinde bu sistemi nasıl kullanabileceklerini açıklıyor. Ayrıca, drop set, süper set gibi tekniklerin online eğitimde takip edilmesinin zorluğunu belirterek, net tekrarlar ve setlerle çalışmanın önemini vurguluyor."]},"endTime":1238,"title":"Güray Sipertrofi Programı ve Uygulama Yöntemleri","beginTime":0}],"fullResult":[{"index":0,"title":"Güray Sipertrofi Programı Hakkında","list":{"type":"unordered","items":["Güray Sipertrofi programı yayınlamaya iki seneyi geçti ve bu süre içinde çok fazla tecrübe edinildi.","Program, orta seviye sporcular için hipertrofi için en iyi program olarak öneriliyor.","Program, binlerce kişiye hitap edecek şekilde hazırlanmış olup, kişisel ihtiyaçlara göre hafif değişiklikler yapılabilir."]},"beginTime":0,"endTime":164,"href":"/video/preview/6558501142196150530?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=0&ask_summarization=1"},{"index":1,"title":"Programın Temel Mantığı","list":{"type":"unordered","items":["Programda work set mantığı kullanılmış olup, setin şiddetini belirlemek ve not etmek en önemli adımdır.","Isınma setleri ile çalışma setleri birbirinden ayrı olmalı ve ısınma setleri sizi yormamalıdır.","Cepte beş tekrardan fazla kalan setler hipertrofi getirmiyor, bu nedenle olabildiğince az tekrarlarla ısınmak gerekir."]},"beginTime":164,"endTime":289,"href":"/video/preview/6558501142196150530?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=164&ask_summarization=1"},{"index":2,"title":"Set Sayısı ve Tekrar Sayısı","list":{"type":"unordered","items":["Programda cepte iki tekrardan fazla kalıyorsa o sete şiddetle girilemez.","Bilimde gösterildiği gibi, bir set flyer'a gittiğinde cepte bir tekrar da kalsa hemen hemen aynı hipertrofi uyarısını veriyor.","Tüm setlerin flyer'e gitmesine karşı olunmalı, bu güçlenme ve iyileşme sürecini 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ve bu için iyileşme tam olmalı, antrenman günü sayısı iyi belirlenmeli.","Programda sorun yaşamıyorsanız değiştirmenin mantığı yok, ancak kilolar artacak, tekrarlar artacak ve teknik düzelecek.","En verimli koşulda zorlamak önemlidir, tekniğini bildiğiniz ve iyi hissettiğiniz programlarda ilerlemelisiniz."]},"beginTime":542,"endTime":644,"href":"/video/preview/6558501142196150530?parent-reqid=1765305550997539-15325132836315224040-balancer-l7leveler-kubr-yp-vla-73-BAL&text=G%C3%BCray+Ayd%C4%B1n&t=542&ask_summarization=1"},{"index":5,"title":"Programı Sertleştirme Yöntemleri","list":{"type":"unordered","items":["Seviye ilerlediğinde programı sertleştirmek için set sayısını azaltabilirsiniz, örneğin 4 set yerine 3, 3 set yerine 2 set yapabilirsiniz.","Programda fazla serbest hareket varsa, sinir sistemini yorması nedeniyle makine hareketlerine yönelmek faydalı olabilir.","Serbest hareketler sinir sistemini çok yorar, bu nedenle powerlifting'te hipertrofi seviyesi düşük 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