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oranı ve lean mass ölçmede kullanılan teknikleri açıklamaya devam ediyoruz.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2975071/fcc6d58f2e4d7658eebdee011eb91df0/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/5ZKabQAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=videoid:264701602863816577","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness uzmanının vücut yağ oranını ölçmenin farklı yöntemlerini ve düzenli antrenman yapan kişilerin hedeflerini anlattığı eğitim içeriğidir.","Video iki ana bölümden oluşmaktadır. İlk bölümde su altına batırma (Arşimet) yöntemi, hava yer değiştirme metodu ve dört noktalı ölçüm yöntemi gibi daha hassas vücut yağ oranı ölçüm teknikleri detaylı olarak ele alınmaktadır. İkinci bölümde ise düzenli antrenman yapan kişilerin ikinci elde etmek istediği şeyin düşük yağ oranı değil, daha iyi bir görünüş olduğu vurgulanmaktadır.","Videoda ayrıca bu ölçüm yöntemlerinin genellikle üniversitelerde veya hastanelerde yapıldığı, pratik olmadığı ve yüksek maliyetli olduğu belirtilmektedir. Konuşmacı, antrenman ve beslenme düzenlerinin kişisel görünüş hedeflerine göre düzenlenmesi gerektiğini ve sağlık verilerinin düzgün olması gerektiğini vurgulamaktadır."]},"endTime":651,"title":"Vücut Yağ Oranı Ölçüm Yöntemleri ve Antrenman Hedefleri","beginTime":0}],"fullResult":[{"index":0,"title":"Hassas Ölçüm Yöntemleri","list":{"type":"unordered","items":["Önceki bahsedilen üç metot kaba ve aşırı hata payı olan ölçüm yöntemleriyken, şimdi bahsedilecek yöntemler çok daha hassas.","Hassas yöntemlerin de bazı sıkıntıları vardır."]},"beginTime":10,"endTime":30,"href":"/video/preview/264701602863816577?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=10&ask_summarization=1"},{"index":1,"title":"Su Altına Batırma Yöntemi","list":{"type":"unordered","items":["Bu yöntemde kişi bir havuza veya su dolu tanka batırılır ve taşan su miktarı ölçülür, bu miktar kişinin hacmine eşittir.","Kütle ve yerçekimi bilindiğinde kütleye ulaşılarak yoğunluk hesaplanır ve yağ dokusu, yağ dışı dokusu gibi varsayımlarla yağ kütlesi ve yağ dışı kütlesi tahmin edilir.","Bu yöntem yüzde iki-üç civarında hassas sonuçlar verebilir."]},"beginTime":30,"endTime":121,"href":"/video/preview/264701602863816577?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=30&ask_summarization=1"},{"index":2,"title":"Su Altına Batırma Yönteminin Sorunları","list":{"type":"unordered","items":["Bu yöntemi yaptırabileceğiniz pek fazla yer yoktur, sadece bazı üniversitelerde ve hastanelerde bulunur.","Ölçüm için çok fazla masraf gerektirir çünkü birçok kişi çalışır.","Ölçüm sırasında kişi suya batırıldığında bütün nefesini vermiş olmalı ve ekibin ölçümünü yapması gerekir, aksi takdirde farklı sonuçlar 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metottur.","Yanılsam payı sıfır olan bu yöntem, sağlık verilerinin düzgün olması ve kan testleri gibi ölçümlerin yapılmasıyla birlikte önemlidir."]},"beginTime":420,"endTime":533,"href":"/video/preview/264701602863816577?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=420&ask_summarization=1"},{"index":8,"title":"Antrenman ve Görünüş Hedefi","list":{"type":"unordered","items":["Düzenli antrenman yapan kişinin ikinci elde etmek istediği şey iyi bir görünüş ve düşük yağ oranıdır.","Daha iyi bir görünüşün ölçüsü, aynaya baktığınızda aklınızdaki ideal görüntüyle eşleşmesidir.","Dışarıdan birinin yağ oranını belirtmesi hiçbir şeyi değiştirmez çünkü kendi ideal görünüşünüzü ispatlamaya çalışıyorsunuz."]},"beginTime":535,"endTime":582,"href":"/video/preview/264701602863816577?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=535&ask_summarization=1"},{"index":9,"title":"Ölçüm ve 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uğramaz ve sürekli kendi yaptığınızı değiştirmeye çalışmazsınız."]},"beginTime":622,"endTime":648,"href":"/video/preview/264701602863816577?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=622&ask_summarization=1"}],"linkTemplate":"/video/preview/264701602863816577?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Yağ Oranı ve Lean Mass (Kas Kütlesi) Nasıl Ölçülür? 2. 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büyük göğüs kasları nasıl yapılır? Alt göğüs kaslarınızı geliştirmek istiyorsanız, bu kasları güçlendiren egzersizleri deneyin. Alt göğüs kasları göğsün şeklini daha belirgin hale...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3766558/de7dcde758c6cfbcd3e536e438f18396/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/e8mZCQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"6","reqid":"1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=videoid:13686376755736654010","teaser":[{"list":{"type":"unordered","items":["Bu video, Peter Piper adlı bir kişinin göğüs kaslarını geliştirmek için uygulanan bir antrenman programını gösteren bir eğitim içeriğidir. Peter, ofiste çalışarak göğüs kaslarında yağlanma sorunu yaşayan ve mermerden oyulmuş gibi görünen kaslar isteyen biridir.","Video, Peter'in başlangıç ölçümleriyle başlayıp, düz yatarak dumbbell press, dumbbell fly, eğik şınav, yatay bench press, tek tek fly, chestley ve hexpress gibi çeşitli göğüs kaslarını çalıştırıcı egzersizlerin nasıl yapılacağını göstermektedir. Ayrıca kablo egzersizleri ve evde yapılabilecek göğüs esnetme hareketleri de anlatılmaktadır. Program üç ay boyunca haftada dört kez düzenli olarak uygulanmış ve sonunda Peter'in göğüs çevresinin 123 cm'ye ulaştığı ve alt kısmının 13 cm genişlediği belirtilmiştir."]},"endTime":337,"title":"Peter Piper'in Göğüs Kasları Geliştirme Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Peter Piper'in Göğüs Kasları Sorunu","list":{"type":"unordered","items":["Peter Piper tüm ağırlık egzersizlerini yapmasına rağmen göğüs kaslarını ortaya çıkaramıyordu.","Mermerden oyulmuş gibi görünen kaslara sahip olmak isteyen Peter için bir program oluşturuldu.","Peter'in alt göğüs kasları 110 cm ölçüsüne sahipken, göğsünün üst ve orta kısmı iyi görünüyordu, ancak aşağı indikçe göbekleniyordu."]},"beginTime":3,"endTime":37,"href":"/video/preview/13686376755736654010?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=3&ask_summarization=1"},{"index":1,"title":"Dumbbell Egzersizleri","list":{"type":"unordered","items":["Egzersizler düz yatarak yapılan dumbbell press ile başladı; Peter fiat bir bench'e oturup, omuzlarını dikleştirerek ve geriye yaslanarak ağırlıkları göğsünün ortasına presledi.","Dumbell fly hareketine geçildi; benchin eğimini artırdıktan sonra Peter dirseklerini büküp ağırlıkları havaya kaldırdı ve indirdi.","Dumbell fly hareketinde dirseklerin kilitlememesi tembihlendi, aksi halde göğüs kasları yerine diğer kaslar çalışacaktı."]},"beginTime":37,"endTime":75,"href":"/video/preview/13686376755736654010?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=37&ask_summarization=1"},{"index":2,"title":"Eğik Şınav ve Yatay Bench Press","list":{"type":"unordered","items":["Eğik şınav hareketi, göğüs kaslarını büyütmek isteyenler için harika bir egzersizdir, ancak zamanla etkisini yitirir.","Peter direnç bantlarını kullanarak eğik şınav hareketini yaptı; kabloları kavrayarak şınav pozisyonu aldı ve vücudunu yavaşça yere indirdi ve kaldırdı.","Yatay bench press, göğüs kaslarının yuvarlak bir forma sahip olmasını ve toparlanmasını isteyenler için önemli bir egzersizdir."]},"beginTime":75,"endTime":137,"href":"/video/preview/13686376755736654010?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=75&ask_summarization=1"},{"index":3,"title":"Tek Tek Fly ve Chestley Hareketleri","list":{"type":"unordered","items":["Tek tek fly hareketinde, hareketlerin çoğu basıncı direkt olarak dirseklere uygulayarak yapılır.","Chestley hareketi neredeyse tamamıyla alt göğüs bölgesini çalıştırır; Peter demir çubukların üstüne atladı ve ağırlığını kollarıyla desteklemek için dirseklerini sabitledi.","Chestley hareketinde çok fazla aşağı inmek omuzlara zarar vererek sakatlığa yol açabilir."]},"beginTime":137,"endTime":186,"href":"/video/preview/13686376755736654010?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=137&ask_summarization=1"},{"index":4,"title":"Hexpress ve Kablo Egzersizleri","list":{"type":"unordered","items":["Hexpress egzersizinde Peter iki eline birer dambıl alıp pençe uzandı ve dambılları göğsünün ortasına getirdi, sonra göğüs kaslarını sıkarak ağırlıkları yukarı kaldırdı.","Kablo egzersizleri daha geniş bir açıyla çalıştırılarak daha fazla direnç sağlar.","Öne eğilerek yapılan cable cross hareketinde, makaralar omuzların hemen üstünde hizalanır ve öne doğru eğilirken kollar göğsün ortasına çekilir."]},"beginTime":186,"endTime":263,"href":"/video/preview/13686376755736654010?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=186&ask_summarization=1"},{"index":5,"title":"Evde Yapılabilen 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Artırma","list":{"type":"unordered","items":["Normalde kilo vermek isteyenler için 300-500 kalori açığı tavsiye edilir, ancak %7-8 yağ oranına inmek için bu açıyı artırmak gerekecektir.","Kalori açığını artırmak olumsuz geri dönüşleri de getirecektir.","Kas kaybı yaşayacaksınız, %7-8 yağ oranına kas kaybetmeden inen bir kişi yoktur."]},"beginTime":361,"endTime":408,"href":"/video/preview/14587099391643029510?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=361&ask_summarization=1"},{"index":5,"title":"Düşük Kalori Beslenmenin Yan Etkileri","list":{"type":"unordered","items":["Vücut düşük kaloriye adapte olmaya çalışır ve metabolizmayı yavaşlatır.","Düşük kalori beslenme, enerji seviyesini düşürerek depresyon ve halsizlik hissi yaratabilir.","Vücut, enerjiyi korumak için sizi tembel ve yatağa düşmek isteyen bir duruma getirebilir."]},"beginTime":411,"endTime":466,"href":"/video/preview/14587099391643029510?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=411&ask_summarization=1"},{"index":6,"title":"Kalori Açılarını Yönetme","list":{"type":"unordered","items":["Düşük kalori beslenme sırasında aralara bir haftalık \"maintenance\" (almanız gereken kalori miktarını alarak beslenme) dönemleri ekleyebilirsiniz.","Bu kısa tatiller, vücudun adaptasyona karşı direnmelerini ve yan etkileri azaltır.","Bu yöntem, diyet süresini uzatabilir ancak sağlık açısından ve kas kütlenizi korumak için olumlu etkilere sahiptir."]},"beginTime":466,"endTime":537,"href":"/video/preview/14587099391643029510?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=466&ask_summarization=1"},{"index":7,"title":"Yağ Oranı ve Korunması","list":{"type":"unordered","items":["Yağ oranını düşürmek için düşük kalori beslenme yaparsanız, bu oranı korumak için de aynı eziyetlere devam etmeniz gerekecektir.","%7-8 gibi düşük yağ oranını uzun süre korumak sağlık açısından olumsuz etkilere neden olabilir.","Hollywood aktörleri ve vücut geliştirme yarışmacıları bile off-season'da (yarışma olmayan dönemlerde) bu oranları gezmezler."]},"beginTime":537,"endTime":608,"href":"/video/preview/14587099391643029510?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=537&ask_summarization=1"},{"index":8,"title":"Kas Kaybını Önleme","list":{"type":"unordered","items":["Düşük kalori beslenme sırasında kas kaybı kaçınılmazdır, ancak minimuma indirilebilir.","Antrenmanda performansınızı korumak için ağırlıkları azaltmak yerine, set veya tekrar sayılarını azaltabilirsiniz.","Kaslarınızı aynı ağırlıklarla uyarmaya devam etmeniz, vücudun kas ihtiyacınızı hissetmesini sağlar."]},"beginTime":608,"endTime":660,"href":"/video/preview/14587099391643029510?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=608&ask_summarization=1"},{"index":9,"title":"Protein Alımı ve Beslenme","list":{"type":"unordered","items":["Düşük kalori beslenme sırasında protein alımı çok önemlidir.","Kalori miktarı kısıtlandığında, protein, sağlıklı yağ ve karbonhidrat ihtiyaçları arasında dengesizlik yaşanabilir.","Karbonhidratı artırdığınızda sağlıklı yağ miktarı azalır ve bu da hormon sistemini ve yapım-yıkım olaylarını olumsuz etkiler."]},"beginTime":660,"endTime":762,"href":"/video/preview/14587099391643029510?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=660&ask_summarization=1"},{"index":10,"title":"Tavsiyeler","list":{"type":"unordered","items":["Podyumda olmayacak ve düşük yağ oranı için özel bir gerekliyse, %9-10 civarında bir yağ oranı daha sağlıklı ve 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haftaki oylamada Ertugrul’dan gelen ve en fazla sayida kisi tarafindan desteklenen soruya detayli bir video cektim. Soru “Çok fazla kilo vermeden ve kas kaybetmeden nasıl yağ yakabiliriz?","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3328157/6279c983d79cbdfd471975b0090b9e88/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/giJNAgAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"10","reqid":"1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=videoid:4482615309187284745","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness uzmanının izleyicilerden gelen soruları cevapladığı bir eğitim içeriğidir. Konuşmacı, Ertuğrul adlı bir izleyicinin \"fazla kilo kaybetmeden ve kas kütlesini koruyarak nasıl yağ yakabiliriz?\" sorusuna detaylı bir şekilde yanıt vermektedir.","Video, kas kütlesini koruyarak yağ yakma yöntemlerini iki ana başlık altında ele almaktadır: egzersiz ve beslenme. Egzersiz bölümünde ağırlık antrenmanlarının şiddetini aynı seviyede tutma, çok şiddetli kardiyodan kaçınma, protein ve karbonhidrat tüketimi, su içme ve uyku önemi anlatılmaktadır. Beslenme bölümünde ise kalori ve karbonhidrat cycling, güç, hipertrofi ve dayanıklılık antrenmanlarını bir araya getiren çalışma sistemi ve sub-supercet teknikleri gibi pratik yöntemler sunulmaktadır. Konuşmacı, kendi deneyimlerinden de örnekler vererek bu yöntemlerin etkinliğini vurgulamaktadır."]},"endTime":625,"title":"Fazla Kilo Kaybetmeden Kas Kütlesini Koruyarak Yağ Yakma Rehberi","beginTime":0}],"fullResult":[{"index":0,"title":"Ağırlık Antrenmanları ve Kardiyo","list":{"type":"unordered","items":["Fazla kilo kaybetmeden ve kas kütlesini koruyarak yağ yakmak için ağırlık antrenmanlarının şiddetini ve miktarını azaltmak gerekir.","Ağırlık kaldırmak kas yapar, hafif kilo yağ yakar diye bir şey yoktur; ağırlık antrenmanlarının şiddetini azaltmak vücudun kaybetme riskini artırır.","Çok şiddetli ve uzun kardiyodan kaçınılmalı, çünkü bu yaktığınız kalori miktarını artırır ve iyileşme dönemi uzar."]},"beginTime":3,"endTime":142,"href":"/video/preview/4482615309187284745?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=3&ask_summarization=1"},{"index":1,"title":"Beslenme Önerileri","list":{"type":"unordered","items":["Yeterince protein almak önemlidir; kilonuz başına 1,5-2 gram protein alınmalı ve iyi protein kaynakları (tavuk, balık, yağsız etler, süt ürünleri) tercih edilmelidir.","Karbonhidratları aniden kesmemek ve antrenmandan sonra karbonhidrat tüketmek gerekir, aksi takdirde iyileşme dönemi etkilenir ve performans düşer.","Ters piramit karbonhidrat tüketme sistemi uygulanabilir; karbonhidratın çoğunu günün başlarında alıp ilerleyen saatlere doğru azaltmak yağ yakımına yardımcı olabilir."]},"beginTime":142,"endTime":256,"href":"/video/preview/4482615309187284745?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=142&ask_summarization=1"},{"index":2,"title":"Kalori ve Su Tüketimi","list":{"type":"unordered","items":["Kalori miktarını çok azaltmak (500-600 kalori fark) kas kaybına yol açar, negatif kalori farkı en fazla 200-250 kalori civarında olmalıdır.","Yeterince su tüketmek önemlidir; kasların %70'i sudan oluşur ve günde 3-4 litre su tüketilmelidir.","Uyku, büyüme hormonlarının miktarını artırır ve kasların onarımı için önemlidir; mümkünse 8 saat derin karanlık bir odada uyumak gerekir."]},"beginTime":256,"endTime":376,"href":"/video/preview/4482615309187284745?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=256&ask_summarization=1"},{"index":3,"title":"Beslenme ve Antrenman Stratejileri","list":{"type":"unordered","items":["Kalori ve karbonhidrat cycling stratejisi uygulanabilir; şiddetli antrenman günlerinde karbonhidrat miktarı artırılıp, antrenmanların şiddetinin düşük olduğu günlerde azaltılabilir.","Güç antrenmanlarında az sayıda tekrar (1-4) yaparak yüksek ağırlıkları yer değiştirmek, hipertrofide ise kasların antrenman geri kaldığı süreyi maksimize etmek önemlidir.","Sub stud supercet yöntemi uygulanabilir; aynı kas grubunu benzer şekillerde çalışan değişik egzersizleri arka arkaya yaparak kasların en yorulduğu noktaya ulaşılabilir."]},"beginTime":376,"endTime":620,"href":"/video/preview/4482615309187284745?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=376&ask_summarization=1"}],"linkTemplate":"/video/preview/4482615309187284745?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Kas Kütlesi Kaybetmeden Nasıl Yağ 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fazlası olan takipçilerimin sık sorduğu bir soru olan önce yağ yakmak mı yoksa kas yapmak mı önemli? sorusunu cevapladım.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/760556/ff74319b58c961e4120da7e74690a6f3/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/_5S-XgAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"12","reqid":"1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=videoid:2209194196515112457","teaser":[{"list":{"type":"unordered","items":["Bu video, Doktor Can tarafından sunulan bir eğitim içeriğidir. Doktor Can, yaklaşık bir aydır video yüklemediğini belirterek, izleyicilerin sık sorduğu bir soruya cevap vermektedir.","Video, \"önce kas kütlesi mi yapmalıyım yoksa kilo mu vermeliyim?\" sorusunu ele alıyor. Doktor Can önce kilo vermenin avantaj ve dezavantajlarını (gelişimin yavaş olması, inişli çıkışlı grafik, motivasyonun artması) anlatıyor, ardından kas kütlesi yapmanın avantaj ve dezavantajlarını (gelişimin hızlı olması, daha kütleli görünüm, iki adımda hedefe ulaşma) açıklıyor. Video, mükemmeliyetçi olmamak ve egzersiz yapmanın temel amacının sağlıklı olmak ve mutlu olmak olduğunu vurgulayarak sona eriyor."]},"endTime":298,"title":"Önce Kas Kütlesi mi Yapmalıyım Yoksa Kilo mı Vermeliyim?","beginTime":0}],"fullResult":[{"index":0,"title":"Kas Kütlesi Yapmak mı Kilo Vermek mi?","list":{"type":"unordered","items":["Kas kütlesi yapmak mı yoksa kilo vermek mi sorusuna verilecek cevap herkesin bedeni, yaşı, cinsiyeti, hedefi ve hastalıklarına göre değişir.","Konuşmacının görevi, bu soruyu cevaplarken doğru şekilde hareket etmenizi sağlayacak verileri sunmaktır."]},"beginTime":15,"endTime":51,"href":"/video/preview/2209194196515112457?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=15&ask_summarization=1"},{"index":1,"title":"Önce Kilo Vermenin Avantajları ve Dezavantajları","list":{"type":"unordered","items":["Kilo vermek yavaş bir gelişim sağlar çünkü kalori kısıtlaması potansiyelin en üst noktasına ulaşmayı engeller.","Görüntünün daha iyi olması motivasyon kaynağı olabilir, bu nedenle önce kilo vermek motivasyonu artırabilir.","Önce kilo vermek kas kütlesi ve büyük vücut sevenler için uygun olmayabilir ve inişli çıkışlı bir grafik oluşturabilir."]},"beginTime":51,"endTime":157,"href":"/video/preview/2209194196515112457?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=51&ask_summarization=1"},{"index":2,"title":"Önce Kas Kütlesi Yapmanın Avantajları ve Dezavantajları","list":{"type":"unordered","items":["Kas kütlesi yapmak hızlı bir gelişim sağlar çünkü kalori alımı ile ilgili sınırlama yoktur.","Daha kütleli görünüm isteyenler için önce kas kütlesi yapmak mantıklıdır çünkü vücut yağ miktarıyla beraber daha büyük görünür.","Sonuç odaklı çalışanlar için iki adımda hedefe ulaşmak (önce kas kütlesi, sonra diyet) daha 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nazaran daha kolaydır.","Karın kası varsa haftada üç kere ağırlıklı çalışmak önerilmez, sadece yüksek tekrarlarla haftada bir-iki kere yeterlidir."]},"beginTime":112,"endTime":190,"href":"/video/preview/12629604514957262938?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=112&ask_summarization=1"},{"index":3,"title":"Karın Kası Yoksa","list":{"type":"unordered","items":["Karın kası yoksa bokta döneminin avantajını çıkarmak gerekir.","Karın kası yoksa haftada üç kere, en fazla on iki tekrar çıkartacak bir ağırlık seçip çalışılmalıdır.","Karın kasları iki aya kadar çıkmazsa videoya geri dönülmesi önerilir."]},"beginTime":190,"endTime":282,"href":"/video/preview/12629604514957262938?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=190&ask_summarization=1"},{"index":4,"title":"Definasyonda Karın Kası Çalışması","list":{"type":"unordered","items":["Definasyonda karın kası inşa edilemez, ancak karın kasları belirgin olanlar için ağırlıklı veya ağırlıksız çalışmanın önemi azdır.","Definasyonda ağırlıklı çalışsa bile bel çok fazla kalınlaşmayacaktır."]},"beginTime":282,"endTime":314,"href":"/video/preview/12629604514957262938?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=282&ask_summarization=1"},{"index":5,"title":"Karın Kasları ve Definasyon Dönemi","list":{"type":"unordered","items":["Yüksek tekrarlarla ağırlıklı çalıştıktan sonra kardiyoya geçildiğinde, definasyon döneminde karın kasları şekillendirilir ve daha fazla kütleli hale gelir.","Definasyon döneminde haftada iki veya üç kere karın kasları çalışılabilir, ağırlıklı çalışma haftada bir kere yapılabilir.","Karın kasları olmayan kişiler de definasyonda ağırlıklı çalışmaya devam etmelidir."]},"beginTime":317,"endTime":378,"href":"/video/preview/12629604514957262938?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=317&ask_summarization=1"},{"index":6,"title":"Karın Kaslarının Özellikleri ve Çalışma Yöntemi","list":{"type":"unordered","items":["Karın kası, kol, bacak, sırt ve göğüs kaslarıyla aynı tür bir kasdır ve tip iki kas fiberleri içerir.","Karın kaslarını daha fazla öne çıkarmak ve dolgun göstermek için yüksek ağırlıklarla yapılan idmanlar etkili olacaktır.","Konuşmacı, ağırlıklı karın kası çalışmasıyla kaplumbağanın sırtına benzer bir görünüm elde etmiştir."]},"beginTime":378,"endTime":423,"href":"/video/preview/12629604514957262938?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=378&ask_summarization=1"},{"index":7,"title":"Kişisel Deneyim ve Tavsiyeler","list":{"type":"unordered","items":["Konuşmacı, iki-üç sene önce ağırlıklı çalışarak karın kaslarını geliştirmiş ve şimdi sadece haftada bir kere yüksek ağırlıklarla çalışmaktadır.","Definasyon döneminde karın kaslarını çalıştırarak belin kalınlaşmasını engellemiş ve beden ağırlığını düşürmüştür.","Konuşmacı, YouTube videolarını yapmasının sebebinin kendisine yol gösteren olmaması olduğunu belirtiyor."]},"beginTime":423,"endTime":468,"href":"/video/preview/12629604514957262938?parent-reqid=1769784161288436-8634468286340419033-balancer-l7leveler-kubr-yp-klg-251-BAL&text=Kas-Tech&t=423&ask_summarization=1"},{"index":8,"title":"Başarı ve Motivasyon","list":{"type":"unordered","items":["Çalışınca her şeyi başarabilirsiniz, karın kası istiyorsanız çalışıyorsanız kesinlikle başaracaksınız.","Hayatınızdan limit koyan ve başarısız olmuş insanları çıkarmalısınız, çünkü bunlar sizi de başarısızlığa çekmek için beklerler.","Konuşmacı, ilaçlı olduğu düşünülenlerin aslında uyku, yemek ve çalışma düzenlerinde bir şeyler yanlış yaptıklarını 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