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Konuşmacı, diyet ve antrenman rutinlerini kişisel deneyimlerini paylaşarak anlatıyor ve izleyicilere tavsiyelerde bulunuyor."]},"endTime":225,"title":"Diyet ve Antrenman Vlogu","beginTime":0}],"fullResult":[{"index":0,"title":"Diyet ve Antrenman Hakkında Bilgiler","list":{"type":"unordered","items":["Konuşmacı 15 günlük bir diyet yapmış ve şimdi kalorileri yavaş yavaş yükseltmeye başlamış.","Ücretli bir grup üyeliği aylık yerine tek seferlik sembolik bir ücretle devam edecek.","Antrenmana gitmeden önce pre-workout, kahve, tuz, gliserol, kreatin ve arjinin gibi besinler alıyor."]},"beginTime":0,"endTime":151,"href":"/video/preview/15344518490823242737?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=0&ask_summarization=1"},{"index":1,"title":"Antrenman Öncesi Hazırlık","list":{"type":"unordered","items":["Tuz, özellikle diyette olunca mineral alımının düşmesi nedeniyle çok önemli.","Gliserol, yağlardan alınabilir ancak diyetinde çok düşük yağ olduğu için direkt bitkisel gliserol tercih ediyor.","Antrenman öncesi midenin tamamen boş olması gerekiyor, tok şekilde antrenmana gitmek tavsiye edilmiyor."]},"beginTime":151,"endTime":316,"href":"/video/preview/15344518490823242737?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=151&ask_summarization=1"},{"index":2,"title":"Antrenman Sistemi","list":{"type":"unordered","items":["Antrenmanda önce ağır setlerle başlayıp, sonra volüm setlerine geçiyor.","Lat pulldown ve rova gibi hareketlerde ağır setlerle başlayıp, volüm setlerinde kası hissetmeye odaklanıyor.","Antrenman sonrası protein tozu ve pirinç unu karışımı ile basit karbonhidrat ve hızlı sindirilen izole protein alıyor."]},"beginTime":316,"endTime":605,"href":"/video/preview/15344518490823242737?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=316&ask_summarization=1"},{"index":3,"title":"Beslenme Tavsiyeleri","list":{"type":"unordered","items":["İzole protein tozu ve pirinç unu hızlı sindirildiği için insülin seviyesini yükseltiyor.","Basit karbonhidratlar tüketiyorsa olabildiğince yağdan uzak durması tavsiye ediliyor.","Yağlı bir öğün tüketiyorsa yanında karbonhidratların olabildiğince kompleks olması öneriliyor."]},"beginTime":605,"endTime":645,"href":"/video/preview/15344518490823242737?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=605&ask_summarization=1"}],"linkTemplate":"/video/preview/15344518490823242737?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Biraz büyüyelim - 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Instagram @dr.gurayaydin Kendinize en uygun supplementleri Guray10 indirim kodu ile https://www.proteinocean.com?sl=drgur... 'dan....","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3503216/fc93d49f1d8035d6d7c55c1f0a88f91c/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/R0Um6wAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=videoid:3526622012072052503","teaser":[{"list":{"type":"unordered","items":["Bu video, bir vücut geliştirme uzmanının hipertrofi antrenmanlarında bilinmesi gereken teknikleri anlattığı kapsamlı bir eğitim içeriğidir. Konuşmacı, yıllarca deneyim ettiği ve okuduğu makalelerden edindiği bilgileri paylaşıyor.","Video, hipertrofi antrenmanlarında önemli olan tekniklerin detaylı açıklamasını içermektedir. Antrenman sıklığı, antrenman sayısı, volüm, yoğunluk, tekrar sayısı, range of motion, RP ve ARP teknikleri, tükeniş kavramı ve \"beyond\" durumu gibi temel kavramlar ele alınmaktadır. Ayrıca, planlı aşırı çalışma (overreaching) ve planlı olmayan aşırı çalışma (overtraining) kavramları da açıklanmaktadır.","Video, iki bölümden oluşacak olup, ikinci bölümde bu tekniklere uygun bir program yazılacağı belirtilmektedir. Konuşmacı, ideal antrenman hacminin 15-20 set arasında olduğunu, büyük kaslar için düşük tekrarların (5-6) ve küçük kaslar için yüksek tekrarların (10-12) kullanılması gerektiğini vurgulamaktadır. Ayrıca, antrenman programlarının sürdürülebilir olması gerektiği ve farklı antrenör ekollerinin birbirlerinden faydalandığı ifade edilmektedir."]},"endTime":2128,"title":"Hipertrofi Antrenmanlarında Olmazsa Olmaz Teknikler","beginTime":0}],"fullResult":[{"index":0,"title":"Hipertrofi Antrenmanı İçin Önemli Teknikler","list":{"type":"unordered","items":["Bu video, hipertrofi antrenmanlarında olmazsa olmaz tekniklerini, konuşmacının yıllarca deneyimi, okuduğu makaleler ve araştırmaları içeren bilgileri paylaşacak.","Konuşmacı, vücut geliştirme konusunda bilimsel bilgileri, profesyonel vücut geliştiricilerin deneyimlerini ve kendi uyguladığı teknikleri bir araya getirecek.","Videoda bahsedilecek teknikler, ilaçlı veya naturel antrenman için değişmeyecek, çünkü temel prensipler her iki durumda da aynı kalacak."]},"beginTime":0,"endTime":174,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=0&ask_summarization=1"},{"index":1,"title":"Serinin Yapısı","list":{"type":"unordered","items":["Seri iki videodan oluşacak: birinci videoda teknikler anlatılacak, ikinci videoda bu tekniklere uygun bir program hazırlanacak.","Program, günlük antrenmanlar ve setlerle detaylı şekilde sunulacak."]},"beginTime":174,"endTime":199,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=174&ask_summarization=1"},{"index":2,"title":"Haftalık Antrenman Sayısı","list":{"type":"unordered","items":["Haftada üç antrenman yaparak kazancın yaklaşık yüzde doksanını elde edilebilir, ancak konuşmacı bu oranın daha düşük olduğunu düşünüyor.","Maksimum ve optimum gelişim için beş günden fazla antrenman yapılmaması öneriliyor.","Bilimsel çalışmalarda haftada iki antrenman yapan kişiler de var, ancak günlük hayat düzeniyle uyumlu olmayabilir.","İdeal antrenman sayısı dört-gün, vakti olanlar için beş gün olarak belirtiliyor."]},"beginTime":199,"endTime":304,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=199&ask_summarization=1"},{"index":3,"title":"Frekans (Sıklık)","list":{"type":"unordered","items":["Frekans, bir kas grubunun haftada kaç kez çalışılması gerektiği anlamına geliyor.","Bilimsel çalışmalar en az iki-üç kez, hatta dört kez çalışılabilineceğini gösteriyor.","Küçük kas kütlesi olanlar daha yüksek frekansla (haftada iki-gün) çalışabilirken, büyük kas kütlesi olanlar haftada bir kez çalışabilir.","Yeni nesil vücut geliştiricilerin çoğu, bölgelerini haftada iki kez (ağır ve hafif) çalışarak daha iyi sonuçlar elde ediyor.","Eksik bölgeler için haftada üç kez çalışmak da öneriliyor."]},"beginTime":304,"endTime":518,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=304&ask_summarization=1"},{"index":4,"title":"Antrenman Hacmi ve Sıklık","list":{"type":"unordered","items":["Volüm (hacim), antrenmanda yapılan set sayısını gösterir ve haftalık olarak değerlendirilmelidir.","Tek bölge antrenmanda, bir kası haftada bir kez çalışsa bile yedi günlük dinlenme süresi yeterli olduğundan, kaslar iyileşir.","Protein sentezi doğal kişilerde iki gün, ilaçlı kişilerde daha uzun sürer, bu nedenle haftada en az iki kez çalışabilecek şekilde volüm ayarlanmalıdır."]},"beginTime":520,"endTime":638,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=520&ask_summarization=1"},{"index":5,"title":"Optimum Volüm ve Çalışma Setleri","list":{"type":"unordered","items":["Bilim, haftalık gelişim için on setin yeterli olduğunu söylerken, konuşmacı optimum ideal noktanın onbeş-ikiyüz set aralığında olduğunu düşünmektedir.","Çalışma seti (working set) ile ısınma setini ayırmak önemlidir; çalışma seti, kası gerçekten mahvetmek için verimli ve sistematik çalışmalardır.","Minimum on, maksimum yirmi set arasında bir volüm, özellikle kampan hareketleri için yeterli olacaktır."]},"beginTime":638,"endTime":815,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=638&ask_summarization=1"},{"index":6,"title":"Kas Gelişim Mekanizmaları","list":{"type":"unordered","items":["Kas gelişimi için üç önemli faktör vardır: stımülasyon (uyarı), iyileşme ve yıpranma.","Kas liflerini tam aktive ederken tekrar sayısının çok önemli olmadığı, onbeş veya beş tekrar da aynı kas gelişimini sağlayabileceği belirtilmiştir.","Protein sentezi iki-üç gün civarında sonlanır, bu nedenle haftada yaklaşık iki-üç antrenman yaparak optimum iyileşme ve uyarıyı sağlayabilirsiniz."]},"beginTime":815,"endTime":982,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=815&ask_summarization=1"},{"index":7,"title":"Yoğunluk ve Tekrar Sayısı","list":{"type":"unordered","items":["Yoğunluk (intensity), hacmin zıttı olarak düşünülebilir; aynı set sayısında daha ağır kilolar kaldırmak daha yoğun bir antrenman demektir.","Düşük tekrar sayısında (5-6 tekrar) büyük kampan hareketleri yapılabilir, ancak biceps curl gibi tek eklemli hareketlerde 5 tekrarın altına inmek sakatlık riski ve metabolik stres yaratmadan kas liflerini aktive etmeyebilir.","Omuz ve sırt gibi kas gruplarında 10-12 tekrarın üzerinde çalışmanın çok faydası olmayacaktır."]},"beginTime":982,"endTime":1153,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=982&ask_summarization=1"},{"index":8,"title":"Range of Motion ve Kas Gelişim","list":{"type":"unordered","items":["Bilim, maksimum range of motionun (ROM) maksimum kas gelişimini sağladığını belirtiyor.","Kası ne kadar gererseniz o kadar güçlü kasılır ve motor ünitler (nöronlar) daha fazla uyarılır.","Olabildiğince maksimum sakatlanmayacak şekilde bir ROM ayarlamanız gerekir."]},"beginTime":1161,"endTime":1231,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=1161&ask_summarization=1"},{"index":9,"title":"Tükeniş Teknikleri","list":{"type":"unordered","items":["RP (Repetition in Position) ve RAP (Remaining After Position) gibi skor sistemleri, setteki tükenişinizi değerlendirmenize yardımcı olur.","Vücut geliştirme antrenörleri genellikle tükenişe gitmeyi önerirken, bilim insanları tüm setlerde tükenişe gitmemenin daha iyi olduğunu vurgulamaktadır.","Bir egzersizde (örneğin beş bench press) sadece bir veya iki set tükenişe götürmek yeterlidir."]},"beginTime":1231,"endTime":1352,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=1231&ask_summarization=1"},{"index":10,"title":"Tükeniş ve Yıpranma","list":{"type":"unordered","items":["Tükeniş, tam bir tekrar yaptığınızda ve artık bir tekrar daha yapamayacak durumunuza geldiğinizde gerçekleşir.","Tükenişten ötesi (cheating yaparak devam etmek), kas, vücut ve sinir sistemi için çok yüksek bir stres kaynağıdır.","Bilim, tükenişe gittiğinizde ve cepte iki tekrar bırakıp bitirdiğinizde neredeyse aynı kas kazancını sağladığını 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yöntemdir.","Vücut metabolik strese adapte olabildiği için sürekli aynı antrenman yapmak etkisiz kalabilir.","Progressive overload uygularken farklı kilolar ve tekrarlar kullanarak kası şaşırtmış olursunuz."]},"beginTime":1683,"endTime":1795,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=1683&ask_summarization=1"},{"index":13,"title":"Antrenman Sistemi ve Kas Ağrısı","list":{"type":"unordered","items":["Mevcut sistem maksimum verim alınabilecek ancak sürdürülebilir olmayan bir sistem değil, metabolik stres pomp sistemi daha iyi bir yöntem olabilir.","Bilim gelişimle ilgili bir alaka olmadığını söylüyor ancak hafif bir kas ağrısı olmasının iyisi, ancak aşırı kas ağrısı performansı olumsuz etkiler.","Antrenman sonrası hafif bir kas doluluk hissi normaldir, ancak aşırı ağrı ise antrenman programını olumsuz 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kendini aşağı seviyedeki sporcularla kıyaslamamalıdır."]},"beginTime":2073,"endTime":2127,"href":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=2073&ask_summarization=1"}],"linkTemplate":"/video/preview/3526622012072052503?parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Hipertrofi antrenman rehberi","related_orig_text":"Güray Doğan","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"Güray 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Instagram @dr.gurayaydin Kendinize en uygun supplementleri Guray10 indirim kodu ile https://www.proteinocean.com?sl=drgur... 'dan...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4571144/a2bb1b4a4642bf098583fd705a2976a0/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/eZaNNAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"6","reqid":"1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=videoid:13047050962580890267","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness uzmanı tarafından sunulan dört günlük kuvvet antrenman programının detaylı anlatımını içeren bir eğitim içeriğidir. 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=1765331311664942-8603524004197737673-balancer-l7leveler-kubr-yp-klg-329-BAL&text=G%C3%BCray+Do%C4%9Fan&t=0&ask_summarization=1"},{"index":1,"title":"Programın Amacı ve 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