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Konuşmacı kendi deneyimlerini paylaşarak kol antrenmanının doğru planlanması ve gelişimi konusunda tavsiyelerde bulunmaktadır.","Video, kolların küçük kas grubu olduğu ve antrenman planlamada dikkat edilmesi gereken önemli noktaları ele alıyor. İlk bölümde tüm vücut, çift bölge ve tek bölge antrenman sistemleri karşılaştırılırken, ikinci bölümde kol gelişiminden memnun olmayanlar için göğüs ve sırt antrenmanlarının önemi vurgulanıyor.","Videoda ayrıca temel egzersizlerin (dar tutuş bench press, dar tutuş barfiks, kartal tutuşu barfiks) kol ve diğer kas gruplarını aynı anda çalıştırma avantajları, doğru kilolarla çalışmanın önemi ve her gün kol antrenmanı yapmanın yerine dinlenme sürelerinin dikkate alınması gerektiği gibi önemli bilgiler de paylaşılıyor."]},"endTime":671,"title":"Kol Antrenmanı Planlama ve Gelişim Rehberi","beginTime":0}],"fullResult":[{"index":0,"title":"Kol Antrenmanı Planlaması İçin Önemli Detaylar","list":{"type":"unordered","items":["Kollar küçük kas grubudur ve kas grupları büyükten küçüğe sıralandığında biceps ve triceps en sona gelir.","Bicepsler sırt günlerinde (çekme egzersizlerinde) yardımcı kas grubu olarak, tricepsler ise göğüs ve omuz günlerinde (itme egzersizlerinde) yardımcı kas grubu olarak çalışır.","Bu iki detayı unutmak, kasların dinlenme ve büyüme için gereken süreyi doğru planlayamayıp kol gelişimini etkileyebilir."]},"beginTime":22,"endTime":114,"href":"/video/preview/8551104031681370108?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=22&ask_summarization=1"},{"index":1,"title":"Farklı Antrenman Sistemlerinde Kol Çalışması","list":{"type":"unordered","items":["Tüm vücut antrenmanında (haftada 3 gün) biceps ve triceps için maksimum bir hareket yapılmalıdır.","Yeni başlayanlar için kol için fazla hareket eklemek verimsizdir, büyük kas gruplarını daha yoğun çalıştırmanın önceliği vardır.","İki bölge programlarında (üst-alt vücut) da kola iki hareket yerine bir hareket yapılmalıdır."]},"beginTime":114,"endTime":238,"href":"/video/preview/8551104031681370108?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=114&ask_summarization=1"},{"index":2,"title":"Temel Egzersizlerin Kullanımı","list":{"type":"unordered","items":["Kolu çalıştırmak istediğiniz hareketleri temel egzersizlerden seçmek verimlidir.","Triceps için dar tutuş bench press, hem triceps hem göğüs kaslarını çalıştırır.","Biceps için dar tutuş barbell curl veya kartal tutuşu barbell curl, hem biceps hem sırt kaslarını çalıştırır."]},"beginTime":238,"endTime":306,"href":"/video/preview/8551104031681370108?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=238&ask_summarization=1"},{"index":3,"title":"Çift Bölge ve Tek Bölge Sistemleri","list":{"type":"unordered","items":["Çift bölge sistemlerinde (göğüs-biceps, sırt-triceps, omuz-bacak) hangi kombinasyonu kullanacağınızı deneyerek belirleyebilirsiniz.","Bacak günlerine kol çalışması eklemek mantıklı ve verimli değildir.","İtme-çekme-bacak sisteminde, itme (göğüs-triceps) ve çekme (sırt-biceps) günleri arasında dinlenme süresi olduğundan haftanın dört günü kol çalışabilir."]},"beginTime":306,"endTime":468,"href":"/video/preview/8551104031681370108?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=306&ask_summarization=1"},{"index":4,"title":"Tek Bölge Sistemi","list":{"type":"unordered","items":["Tek bölge sistemi yeni başlayanlar için uygun değildir, ileri seviye sporcular için daha etkilidir.","Tek bölge sisteminde haftada beş antrenman yapılarak bir ayda bir bölge sadece dört kez çalışılır.","Tek bölge çalıştığınızda daha fazla hareket ve detaylı hazırlık yapma imkanı olmasına rağmen, başlangıç-orta seviyede verimli değildir."]},"beginTime":468,"endTime":535,"href":"/video/preview/8551104031681370108?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=468&ask_summarization=1"},{"index":5,"title":"Kol Gelişimini Artırma Yöntemleri","list":{"type":"unordered","items":["Kol gelişiminizden memnun değilseniz öncelikle göğüs ve sırt antrenmanlarınızı gözden geçirmelisiniz.","Çekiş hareketleri, row hareketleri ve pres hareketlerinin ne kadar doğru ve ağır şekilde yapıldığı önemlidir.","Eğer temel hareketleri doğru ve yeterli kilolarda yapabiliyorsanız, ekstra kol antrenmanı ekleyebilir veya yoğunluğu artırabilirsiniz."]},"beginTime":541,"endTime":598,"href":"/video/preview/8551104031681370108?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=541&ask_summarization=1"},{"index":6,"title":"Önemli Uyarılar","list":{"type":"unordered","items":["Sırtınızı doğru şekilde çalıştırmadan kollarınızda istediğiniz noktaya gelemezsiniz.","Her gün kol antrenmanı yapmanın mantıklı olmadığı, vücut dinlenme süreleri ve yenileme süreci olduğu unutulmamalıdır.","Antrenman sistemleri ve dinlenme planlaması konusunda dikkatli 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Sarkması en büyük sorunlarımızdan biri. Ama bunu engellemek elimizde. Günde sadece 10 dakika kol inceltme ve kol sıkılaştırma hareketleri yaparak, daha sıkı ve ince kollara kavuşabiliriz.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3962496/f740928a0b47b3ac31f8bd2aa3f6e653/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/G00hFwEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"2","reqid":"1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=videoid:12411791162596559692","teaser":[{"list":{"type":"unordered","items":["Bu video, Ayşegül Demirsoy tarafından sunulan bir fitness egzersiz videosu. Ayşegül, kadınların en çok şikayetçi olduğu alt kol kasları için özel bir egzersiz programı sunuyor.","Videoda vücut ağırlığı kullanılarak yapılan egzersizler gösteriliyor. İlk olarak daire çizerek kollar çalıştırılıyor, ardından yüz üstü pozisyonda kollar yukarı kaldırma, şınav çekme, kalça üzerine oturarak kollar çalıştırma ve omuzlara dokunarak yapılan hareketler gösteriliyor. Her hareket iki set olarak tekrarlanıyor ve her set arasında kısa dinlenme süreleri veriliyor. Video, evde kolayca yapılabilen ve arka kol kaslarını etkili şekilde çalıştırabilen bir egzersiz programı sunuyor."]},"endTime":616,"title":"Kadınların En Çok Şikayetçi Olduğu Alt Kol Kasları Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve İlk Hareket","list":{"type":"unordered","items":["Video, kadınların en çok şikayet ettiği alt kol kasları için hazırlanmıştır.","Egzersiz vücut ağırlığından dolayı zor gelebilir, zorluk hissi varsa videoyu kolay versiyonuna geçiş yapabilirsiniz.","İlk hareket armsc olarak adlandırılmış olup, kolları yukarı kaldırıp daire şeklinde hareket ettirmektedir."]},"beginTime":0,"endTime":59,"href":"/video/preview/12411791162596559692?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=0&ask_summarization=1"},{"index":1,"title":"Yüz Yüze Yatış Hareketi","list":{"type":"unordered","items":["Yüz üstü yatırak, elleri göğsün yanına yerleştirip vücuduna kolları yaklaştırarak hareket başlatılır.","Dirsekler vücuduna yakın kullanılarak hareket edilir ve herhangi bir ağrı varsa çok yukarıya itilmemelidir.","Hareket sırasında kolların yanlara açılmamasına dikkat edilmelidir."]},"beginTime":59,"endTime":123,"href":"/video/preview/12411791162596559692?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=59&ask_summarization=1"},{"index":2,"title":"Buzdolabı Altı Hareketi","list":{"type":"unordered","items":["Eller buzdolabı altında yerleştirilerek hareket başlatılır.","Derin bir nefes alınarak hareket edilir ve dirsekler vücuduna yakın tutulur.","Bu hareket arka kol kaslarını daha fazla hissettirir."]},"beginTime":123,"endTime":163,"href":"/video/preview/12411791162596559692?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=123&ask_summarization=1"},{"index":3,"title":"Şınav Hareketi","list":{"type":"unordered","items":["Eller dizlerin üzerine yerleştirilerek hafif tilt 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Hareket kabiliyeti, kontrol sistemi ve kullanım alanlarıyla ilgili kısa bir demo seni bekliyor. Robotsan'ın hesabı = / robotsan Ürün linki...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2710831/8b39e9f749b7b2af50269eecbff05431/564x318_1"},"target":"_self","position":"6","reqid":"1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DVjVYlcGNKhs","linkTemplate":"/video/preview/14382797409679497073?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Robot kol yapımı videosu || endüstriyel robot kol","related_orig_text":"KOL ","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"KOL \",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=VjVYlcGNKhs\",\"src\":\"serp\",\"rvb\":\"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_gMA_Pf_-f0CAAEIAQf69___AOX2BgII_QIACPsL9f4BAAAL-wkKBwAAAPz4Bwv__gAAGAED__oAAAD6CAP-_QAAAPcP7wH_AQAAAwAA_AIAAAANAQoFAAAAAPsX_PkA_wAADPv3_wAAAAAM9QAFAAAAACAALcRC2Ds4E0AJSE5QAipzEAAaYAYEAEbY7ewqAx8TYgHjLgfqJkn5qxj_Ffz_CWX84F8ux7n7GQBR8PQKmAAAAPDQ9ytXABR_-84A3OdR_48B2ScBcNAJBvIbNxRRKEURGC3lH7pkuwDT9NjaQAjRUSf53CAALZkvCjs4E0AJSG9QAiqvBhAMGqAGAAAIQgAAAMAAAAxCAACMQgAAiMEAAK5CAAAYQgAA4MAAAKbCAAAwwQAA0MIAAIhBAABEwgAAQEEAABBBAACwwQAAcEEAAIA_AACIwgAAJMIAAIRCAACoQQAAyEEAAEBAAABwQgAApkIAAMDAAABAQAAAQMEAAPBBAABcwgAAQEEAAIA_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-wgAAuEEAAMDBAAB0wgAA4EEAAO5CAABwwgAAJMIAAJ7CAABgwgAAQEIAADDBAAAYwgAA2EIAAKjBAACwQQAAUMIAABjCAAAwQQAAIMEAAEBBAACAPwAAMMEAAKDBAADwwQAAiMEgADgTQAlIdVABKo8CEAAagAIAAFC9AAAsvgAAmL0AABw-AACIvQAAjj4AABS-AAAHvwAAdL4AAMI-AABMPgAAyD0AAAU_AACiPgAAjr4AAEQ-AADKPgAAED0AAPo-AADWPgAAfz8AAKq-AABwvQAAQDwAAPg9AAAMvgAA-D0AAAG_AADIvQAAiD0AALg9AACOPgAAJL4AAKg9AADgPAAA6r4AAES-AACavgAA9r4AAES-AABwvQAAyD0AAEy-AACivgAAsj4AAL6-AAAQvQAAHL4AAAw-AACivgAAiD0AAL6-AADWPgAANL4AAIY-AACYPQAAaz8AAMi9AAC6PgAAoj4AAOi9AACIvQAAur4AAEA8IAA4E0AJSHxQASqPAhABGoACAAAcvgAAiD0AAGy-AAAtvwAA6L0AAK4-AADGPgAAPD4AAI6-AAA0PgAAML0AAFy-AAAEvgAAdL4AAAS-AABAvAAAEL0AACs_AAB0vgAAgj4AAHC9AAA0vgAAgLsAAOA8AACIvQAAyL0AAHS-AABQPQAAcL0AABy-AAAkPgAAcL0AAMi9AAAcPgAAPD4AAJK-AACePgAAUL0AAHy-AAD4PQAAhj4AACS-AACAOwAAQLwAACy-AAAMPgAAf78AAEA8AAAUvgAA6D0AAJo-AAAwPQAApj4AABA9AABQPQAAQDwAAJi9AACKPgAAFD4AAIA7AAAwPQAAZD4AADS-AAAwPSAAOBNACUh8UAEwCTgBSgBgAGgA\"}","related_url":"http://www.youtube.com/watch?v=VjVYlcGNKhs","parent-reqid":"1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1280,"cheight":720,"cratio":1.77777,"dups":["14382797409679497073"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"5930355787335467787":{"videoId":"5930355787335467787","docid":"34-4-3-Z514BE88E5EC0590B","description":"Sıkı kollar için kolay pilates egzersizler. 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Eğitmen, daha önce biceps kaslarını anlattığını belirterek triceps kaslarına geçiş yapıyor.","Videoda triceps kaslarının üç başlı yapısı (lateral, medial ve long) açıklanıyor ve üç farklı egzersiz gösteriliyor. İlk egzersiz dambıllarla kolların arkaya kaldırılması, ikinci egzersiz ise kayakçı pozisyonunda kolların bükülmesi şeklinde ilerliyor. Eğitmen, her egzersiz sırasında doğru teknikleri, nefes alma-verme yöntemlerini ve kasların nasıl hissedileceğini detaylı şekilde anlatıyor. Video, izleyicilere göğüs kombinasyonları ve streching egzersizleri yapmaları tavsiyesiyle sonlanıyor."]},"endTime":316,"title":"Triceps Kas Egzersizleri Eğitimi","beginTime":0}],"fullResult":[{"index":0,"title":"Triceps Kası Hakkında Bilgi","list":{"type":"unordered","items":["Triceps break, üç başlı kol kası olarak adlandırılır ve kolumuzun arkasına geçen bölgedir.","Triceps kası lateral, medial ve long olmak üzere üç farklı başa sahiptir.","Her baş için farklı egzersizler yaparak kolunuz daha iyi şekillenecektir ve güzel bir kolu gösteren şey her zaman triceps kasının iyi çalışmasıdır."]},"beginTime":0,"endTime":64,"href":"/video/preview/5930355787335467787?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=0&ask_summarization=1"},{"index":1,"title":"İlk Egzersiz - Kolları Arkaya Kaldırma","list":{"type":"unordered","items":["Avuçlar arkaya çevrilerek, omuzlar aşağıda ve karın kasları içeri çekilmiş bir pozisyonda başlanır.","Kol, gövdenin yanından mümkün olduğunca arkaya kaldırılıp tekrar başlangıç pozisyonuna döner.","Açıyı artırarak daha fazla triceps kasına yük gelsek istiyorsanız, daha yukarıya çıkmanız gerekiyor."]},"beginTime":64,"endTime":154,"href":"/video/preview/5930355787335467787?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=64&ask_summarization=1"},{"index":2,"title":"İkinci Egzersiz - Daha Yüksek Açıyla Kaldırma","list":{"type":"unordered","items":["Kolların daha fazla arkaya kalkabilmesi için karnı sıkı tutarak gövde hafifçe eğilir.","Başlangıç pozisyonuna dönerken kolları yukarı tutmak önemlidir.","Hareketi yavaş ve kontrollü yaparak triceps kasına daha fazla yük verilir."]},"beginTime":154,"endTime":214,"href":"/video/preview/5930355787335467787?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=154&ask_summarization=1"},{"index":3,"title":"Üçüncü Egzersiz - Kayakçı Pozisyonu","list":{"type":"unordered","items":["Kayakçı pozisyonunda kalça arkaya götürülür, dizler bükülür ve sırt hafif kaldırılır.","Dirsekler yukarı doğru çıkarılır ve 90 derece kalması önemlidir.","Kolların altı açılıp kapatılarak triceps kası çalıştırılır."]},"beginTime":214,"endTime":295,"href":"/video/preview/5930355787335467787?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=214&ask_summarization=1"},{"index":4,"title":"Egzersizin Sonucu ve Tavsiyeler","list":{"type":"unordered","items":["Bu egzersizlerle tüm kol kasları hissedilir ve çalıştırılır.","Egzersizlerden sonra göğüs kombinasyonları ve streching egzersizleri yapılmalıdır.","Kaslı ve fit kalmak için düzenli egzersiz yapmak önemlidir."]},"beginTime":295,"endTime":315,"href":"/video/preview/5930355787335467787?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=295&ask_summarization=1"}],"linkTemplate":"/video/preview/5930355787335467787?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Kollar Nasıl Sıkılaşır? 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Nasil İncelir? // Ekipmansiz // Kollar Nasil Sikilaşir? Egzersizi sadece 9 dakikanızı alacak ama yaklaşık 1 ay içerisinde farkı göreceksiniz. Kollar Nasil İncelir? //","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/481339/59d5215344f292a40ac4ceb5afc28a00/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/Zfpk4gEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"9","reqid":"1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DqHz-eBRKriY","linkTemplate":"/video/preview/14168888388802813760?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Kollar nasıl incelir? // ekipmansız // kollar nasıl sıkılaşır?","related_orig_text":"KOL ","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"KOL 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video, bir eğitmen tarafından sunulan anatomi dersinin devamı niteliğindedir. Eğitmen, önceki derslerde omuz bölgesi, pektoral bölge ve sırt kaslarını anlattığını belirterek, bu derste kolun ön ve arka bölgesinin kaslarını incelemeye başlıyor.","Video, kolun ön ve arka bölgelerindeki beş temel kası (biceps brakii, brakialis, coracobrachialis, triceps brakii ve anconeus) detaylı olarak ele alıyor. Her kas için origos (başlangıç noktaları), insersiyon (bitiş noktaları), görevleri ve besleyen sinirler açıklanmaktadır. Ayrıca, kasların fleksiyon, ekstansiyon, supinasyon ve pronasyon gibi hareket fonksiyonları da anlatılmaktadır.","Eğitmen, clavicula, akromion, processus coracoidius ve humerus gibi kemiklere yapışan kas gruplarını da detaylı şekilde açıklamakta ve kırık durumlarında hangi kasların etkilenebileceği konusunda bilgi vermektedir. Bir sonraki videoda ön kol kaslarına geçileceği belirtilmiştir."]},"endTime":694,"title":"Anatomi Dersi: Kolun ve Omuz Bölgesinin Kasları","beginTime":0}],"fullResult":[{"index":0,"title":"Anatomi Dersi - Kolun Kasları","list":{"type":"unordered","items":["Anatomi dersinin devamında kolun ön ve arka bölgesinin kasları incelenecek.","Kolun ön bölgesi üç kasla (biceps brakii, brakialis ve coracobrachialis) ve arka bölgesi üç kasla (triceps brakii, anconeus ve brachioradialis) oluşmaktadır.","Ön grubun siniri nervus musculocutaneus, arka grubun siniri ise nervus radialis'tir."]},"beginTime":0,"endTime":74,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=0&ask_summarization=1"},{"index":1,"title":"Biceps Brakii Kası","list":{"type":"unordered","items":["Biceps brakii iki başlıdır: uzun başı kaput longus, kısa başı ise kaput brevis'tir.","Uzun baş tüberkulum supra glenoidale'den, kısa baş ise prosesus coracoideus'tan başlar ve radyus'un tüberkulum radyale'sine yapışır.","Biceps brakii ön kolun fleksiyon ve supinasyonundan sorumludur, ayrıca uzun başı kolun fleksiyonunda da yardımcı olur."]},"beginTime":74,"endTime":183,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=74&ask_summarization=1"},{"index":2,"title":"Brakialis Kası","list":{"type":"unordered","items":["Brakialis'in origosu humerus'un ön yüzünün alt kısmında, yaklaşık yarısından başlayıp aşağıya doğru gider.","Brakialis'in insersiyosu tüberkulum coronoidale'dir.","Brakialis ön kolun fleksiyonundan sorumlu önemli bir fleksör kasıdır."]},"beginTime":183,"endTime":243,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=183&ask_summarization=1"},{"index":3,"title":"Coracobrachialis Kası","list":{"type":"unordered","items":["Coracobrachialis prosesus coracoideus'tan başlar ve humerus'un medial yüzüne (iç kenarına) yapışır.","Coracobrachialis kola fleksiyon ve addüksiyon yaptıracaktır.","Bu üç kasın (biceps brakii, brakialis ve coracobrachialis) siniri nervus musculocutaneus'tur."]},"beginTime":243,"endTime":292,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=243&ask_summarization=1"},{"index":4,"title":"Triceps Brakii Kası","list":{"type":"unordered","items":["Triceps brakii üç başlıdır: kaput longus, kaput lateralis ve kaput medialis.","Kaput longus'un origosu tüberkulum infraglenoidale'dir, kaput lateralis ve medialis humerus'un arka yüzündeki sulcus nervi radialis'i böler.","Triceps brakii ön kolun ekstansiyonundan sorumlu en güçlü ekstensor kasıdır, ayrıca uzun başı kolu da ekstansiyon yaptıracaktır."]},"beginTime":292,"endTime":407,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=292&ask_summarization=1"},{"index":5,"title":"Anconeus Kası","list":{"type":"unordered","items":["Anconeus humerus'un lateral epikondilinden başlar ve ulna'nın üst kısmına yapışır.","Anconeus ön kolun ekstansiyonuna yardımcı olur.","Bazı kaynaklarda triceps'in yardımcı kası olarak, bazı kaynaklarda ise ayrı bir kas olarak gösterilir."]},"beginTime":407,"endTime":436,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=407&ask_summarization=1"},{"index":6,"title":"Kasların Gruplaması ve Önemi","list":{"type":"unordered","items":["Kaslar genellikle tek başına değil, grup grup sorulur; örneğin \"klavyeli klaya yapışan kaslar nelerdir?\" şeklinde.","Bu gruplamalar, kırık durumlarında etkilenen kasları anlamak için önemlidir; örneğin klavyeli klaya, akromiona veya humerus'un boyun kırığı durumlarında.","Sınavlarda bu gruplamalar karşınıza gelir ve önemlidir."]},"beginTime":438,"endTime":491,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=438&ask_summarization=1"},{"index":7,"title":"Klavyeli Klaya Yapışan Kaslar","list":{"type":"unordered","items":["Klavyeli klaya yapışan kaslar: deltoid kası, pectoralis major, subklavus ve trapezus'tur.","Bu kaslar arasında deltoid, pectoralis major ve trapezus büyük kaslardır.","Akromiona yapışan kaslar: deltoid ve trapezus'tur.","Processus coracoidius'a yapışan kaslar: pectoralis minor, biceps brachii ve coracobrachialis'tir."]},"beginTime":491,"endTime":552,"href":"/video/preview/9996499168117653342?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=491&ask_summarization=1"},{"index":8,"title":"Klavyeli 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İçerikte arka kolun önemi, doğru antrenman planı, ağırlık artışı, anatomik bilgi, pilot evresinden çıkma, beslenme, su tüketimi ve testosteron seviyesini doğal olarak artırma gibi konular ele alınmaktadır.","Ayrıca videoda bitkisel protein, fasulye ve yeşil mercimek tüketimi gibi beslenme önerileri, antrenman programı değişikliği, antrenman hacmi ve yoğunluğu artırma, esneme hareketleri ve psikolojik faktörler (kendine inanma, olumsuz yorumlara karşı direnç gösterme) gibi konular da detaylı olarak açıklanmaktadır."]},"endTime":603,"title":"Doğal Vücut Geliştirme ve Kol Kası Büyütme Rehberi","beginTime":0}],"fullResult":[{"index":0,"title":"Kolları Doğal Olarak Büyütme Yöntemleri","list":{"type":"unordered","items":["Video, kolların doğal olarak büyümesini isteyenler için önemli bilgiler içermektedir.","Kolları etkili şekilde büyütmek için sekiz önemli madde 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hissettirmek gerekir.","Kol kasının anatominin iyi bilinmesi, eksik bölgelere ulaşmak için önemlidir.","Tendon bağı uzatılamaz olsa da, hacim kazandırarak estetik bir görüntü elde edilebilir."]},"beginTime":96,"endTime":163,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=96&ask_summarization=1"},{"index":3,"title":"Gelişim ve Pilota Girmek","list":{"type":"unordered","items":["Temel hareketlerle başlayıp, sonra izole hareketlere geçmek gerekir.","Pilota (gelişim yavaşlayıp duran) girmek istemiyorsanız, antrenman yoğunluğunu ve ağırlıkları artırmalısınız.","Not defteri kullanarak girdiğiniz ağırlıkları kaydetmek, antrenmanınıza odaklanmak önemlidir."]},"beginTime":163,"endTime":232,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=163&ask_summarization=1"},{"index":4,"title":"Beslenme ve Sıvı Alımı","list":{"type":"unordered","items":["Büyük kol için yemek öğünlerinin azaltılmaması, kas kütlesi eklenmesi gerekir.","Makro ve mikro besinlerin dengeli tüketilmesi, hormonal dengenin sağlanması için önemlidir.","Sıvı alımı, vücut işleyişlerini düzenlemek ve sakatlıkları önlemek için günde kilo ağırlığınızın 0,5 katı kadar su tüketilmelidir."]},"beginTime":232,"endTime":349,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=232&ask_summarization=1"},{"index":5,"title":"Testosteron Seviyesini Artırma","list":{"type":"unordered","items":["Doğal olarak testosteron seviyesini artırmak için yağ tüketimi önemlidir (tereyağı, zeytinyağı, hindistan cevizi yağı).","Yağ tüketimini tamamen kesmek, testosteron seviyesini düşürerek vücut değişiminin olumsuz etkilenmesine neden olur.","Yeşillik tüketimi (maydanoz, semizotu, ıspanak, soğan, sarımsak, yulaf) testosteron ve lif artışına katkı sağlar."]},"beginTime":349,"endTime":395,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=349&ask_summarization=1"},{"index":6,"title":"Beslenme ve Protein Alımı","list":{"type":"unordered","items":["Tavuk ve hindi tüketmemezlik yapmayın, fasulye ve yeşil mercimek gibi bitkisel protein kaynaklarını beslenmenizde yer verin.","Bitkisel protein vücudunuz için oldukça önemlidir."]},"beginTime":404,"endTime":419,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=404&ask_summarization=1"},{"index":7,"title":"Psikolojik Yön","list":{"type":"unordered","items":["Sizden şüphe eden ve demoralize etmeye çalışan insanlardan uzak durun veya onları dinleyip geçin.","Mental olarak kendinizi çökertmeniz ilerde özgüveninize zarar verecektir.","Başkaları yapabiliyorsa siz de yapabilirsiniz, bu sporun psikolojik bir 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uğratabilirsiniz.","Psikolojik olarak depresyona girmeye meyilli bir insan ilerde büyük sıkıntılarla karşılaşabilir.","Kendinize inanın, kimse size ne yapacağını söylemesin, araştırın ve yapabileceğinize inanın."]},"beginTime":482,"endTime":505,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=482&ask_summarization=1"},{"index":10,"title":"Etkili Hareket Etme","list":{"type":"unordered","items":["Salonda ağırlığın altına girdiğinizde kendinize inanarak emin bir şekilde o ağırlığa girin.","Kendinize \"bu ağırlığı kaldırabilir miyim?\" gibi sorularla girerseniz, limitinizi kısıtlamış olursunuz."]},"beginTime":505,"endTime":522,"href":"/video/preview/17693805334086020322?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=505&ask_summarization=1"},{"index":11,"title":"Başarı İçin Öneriler","list":{"type":"unordered","items":["Antrenman 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tekrardan merhaba arkadaşlar bu videomda KOL kasını büyütmek isteyen takipçilerim için özel teknikler ve antrenman stili anlattım. Arda Build kol kasını nasıl geliştirdi diye soranlar...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2374901/066840d68cd4514fe20d5d3f03cd86d9/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/Gg1eAAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"19","reqid":"1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=videoid:7806329217591183041","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan kollara yönelik kapsamlı bir antrenman eğitim içeriğidir. Eğitmen, Sefa adında bir modelle birlikte hareketleri göstermektedir.","Video, kol kaslarının (biceps ve triceps) doğru çalıştırılması için gerekli teknikleri ve antrenman programını detaylı şekilde anlatmaktadır. İlk olarak biceps için alter etkili hareket, Scott curl, kablo hammer curl ve preacher curl gibi dört temel hareket gösterilmekte, ardından triceps için halatla yapılan puşt, klasik çok, ayakla kablo ile yapılan hareket ve cable kickback gibi hareketler uygulamalı olarak açıklanmaktadır.","Eğitmen ayrıca antrenman set yapısının nasıl olması gerektiğini, tekrar sayısının nasıl değişmesi gerektiğini ve maksimum tekrar setlerinin nasıl yapılacağını da detaylı şekilde anlatmaktadır. Video, başlangıç seviyesindeki kişiler için uygun hareketleri ve ilerleyen seviyelerde yapılacak varyasyonları içermekte, aynı zamanda kolların aynı gün beraber çalıştırılmasının sorun yaratmayacağı bilgisini de paylaşmaktadır."]},"endTime":1315,"title":"Kollara Özel Etkili Antrenman Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Kol Antrenmanı Giriş","list":{"type":"unordered","items":["Videoda kol antrenmanı konusu ele alınacak ve özellikle tişörtten kolunu doldurmak isteyenler için bilgiler paylaşılacak.","Eğitmen, salonlarda insanların yaptığı hataları ve mentalitesel hataları gözlemlediğini belirtiyor.","Kol antrenmanında en çok görülen hata, kötü antrenman yapmak ve bu nedenle gelişememek."]},"beginTime":1,"endTime":119,"href":"/video/preview/7806329217591183041?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=1&ask_summarization=1"},{"index":1,"title":"Biceps Hareketleri","list":{"type":"unordered","items":["Kol 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eğimli indirilmelidir.","Ayakla kablo ile yapılan hareket yanlarda açmaya çalışmak için etkili bir harekettir."]},"beginTime":883,"endTime":1031,"href":"/video/preview/7806329217591183041?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=883&ask_summarization=1"},{"index":8,"title":"Antrenman Stratejileri","list":{"type":"unordered","items":["Arka kol antrenmanında kablo odaklı hareketler dambıl odaklı hareketlere göre daha verimli olabilir.","Arka kol antrenmanı sonrası maksimum tekrar dips yapabilirsiniz.","Antrenman kişiye göre değişebilir, başlangıçta bazı hareketler uygun olmayabilir."]},"beginTime":1031,"endTime":1156,"href":"/video/preview/7806329217591183041?parent-reqid=1769391680653951-16724834746710514689-balancer-l7leveler-kubr-yp-klg-25-BAL&text=KOL++&t=1031&ask_summarization=1"},{"index":9,"title":"Set ve Tekrar Stratejileri","list":{"type":"unordered","items":["Set sayısı kişiye göre değişebilir, üç veya beş set 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