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Video, doğru teknikle çalışmanın kas gelişimi için daha önemli olduğunu vurgulayarak sonlanmaktadır."]},"endTime":225,"title":"Bench Press Teknikleri Eğitim Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Bench Press Tekniği","list":{"type":"unordered","items":["Video, bench press hareketinin doğru yapılış şeklini göstermeyi amaçlıyor.","Çoğu kişi bench press hareketini yanlış yapıyor ve dikkat edilmesi gereken bölgeler var."]},"beginTime":0,"endTime":21,"href":"/video/preview/16324306485748731591?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=0&ask_summarization=1"},{"index":1,"title":"Bench Press Pozisyonu","list":{"type":"unordered","items":["Sehpa doğru konumlandırılmalı ve demir omuz genişliğinden biraz daha geniş tutulmalı.","Parmaklar altta olmalı, üst üste değil ve belde bir boşluk olmalı.","Sırtta hafif bir boşluk olacak, yeni başlayanlar için bacaklar sert bir şekilde durmalı."]},"beginTime":21,"endTime":76,"href":"/video/preview/16324306485748731591?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=21&ask_summarization=1"},{"index":2,"title":"Nefes Kontrolü ve Teknik","list":{"type":"unordered","items":["Aşağı inerken nefes alınmalı, yukarı çıkarken nefes verilmeli.","Nefes kontrolü bench press hareketinde çok önemlidir.","Eller göğsün tam ortasına doğru gelmelidir."]},"beginTime":76,"endTime":126,"href":"/video/preview/16324306485748731591?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=76&ask_summarization=1"},{"index":3,"title":"Önemli Uyarılar","list":{"type":"unordered","items":["Yeni başlayanlar için temel teknikleri doğru düzgün yapmak çok önemlidir.","Kilo önemli değil, en önemlisi doğru teknikleri kullanmak ve temiz çalışmaktır.","Yanlış teknikle çalışmak sakatlanma riski oluşturabilir, omuz sakatlığı geçirilebilir."]},"beginTime":126,"endTime":169,"href":"/video/preview/16324306485748731591?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=126&ask_summarization=1"},{"index":4,"title":"Video Kapanışı","list":{"type":"unordered","items":["Sorular yorumlara atılabilir ve fibo videosu yakında gelecek.","İzleyiciler videoyu paylaşabilir, beğenebilir ve sosyal medya platformlarından takip edebilir.","Shredded ailesine katılanlar beslenme ve antrenman programlarına erişebilir."]},"beginTime":169,"endTime":202,"href":"/video/preview/16324306485748731591?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=169&ask_summarization=1"}],"linkTemplate":"/video/preview/16324306485748731591?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Göğüs Antrenman - Bench press nasıl yapılır ? 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Press göğüs kaslarını geliştirmek için barbel ile yapılan bir egzersiz. Ağirsağlam'DAN Koçluk ALIN: https://www.agirsaglam.com/kocluk Ağirsağlam Atletlerin Ücretsiz Programi...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3441964/26a6852bc76787f407a32dc072efd0ac/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/c9voyAAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"7","reqid":"1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=videoid:12102227656150655539","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan bench press egzersizinin doğru formunu anlatan bir eğitim içeriğidir.","Videoda bench press'in omuz, göğüs ve triseps kaslarını çalıştırdığı, güçlenmek ve kas geliştirmek için ideal bir egzersiz olduğu belirtiliyor. Eğitmen önce doğru formu gösteriyor, ardından dirseklerin vücudundan fazla açılması, barı boynuna çekme, yarım tekrar yapma, yanlış tutuş ve kalçanın benchten ayrılması gibi yapılabilecek hataları detaylı şekilde anlatıyor. Video, egzersizin doğru ve yanlış yapılışını karşılaştırmalı olarak göstererek izleyicilere güvenli bir egzersiz yapma konusunda bilgi veriyor."]},"endTime":214,"title":"Bench Press Egzersiz Formunu Anlatan Eğitim Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Bench Press'in Tanıtımı","list":{"type":"unordered","items":["Bench press, omuz, göğüs ve triseps kaslarını birlikte çalıştırmasıyla compund (bileşik) bir egzersizdir.","Güçlenmek ve kas geliştirmek için ideal bir egzersizdir, ancak doğru formda yapılması gerekir.","Sağlıklı omuzlara sahip olmak ve göğüs kaslarını maksimum derecede aktive etmek için hareketin doğru formunu bilmek önemlidir."]},"beginTime":5,"endTime":30,"href":"/video/preview/12102227656150655539?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=5&ask_summarization=1"},{"index":1,"title":"Doğru Form","list":{"type":"unordered","items":["Omuzlar geriye çekilip aşağıya bastırılmalı, dirsekler vücudunuzdan yakın durmalı ve aşağıda hizalanmalıdır.","Bu pozisyon, göğüs kaslarını daha fazla aktif etmeyi sağlar ve omuzları korur.","Bar, belirli bir çizgiden tutulmalı ve sıkıca kavranmalıdır."]},"beginTime":30,"endTime":99,"href":"/video/preview/12102227656150655539?parent-reqid=1769554867170019-1014963164336531304-balancer-l7leveler-kubr-yp-sas-41-BAL&text=MannPaper+Bench++YT&t=30&ask_summarization=1"},{"index":2,"title":"Yapılacak Hatalar","list":{"type":"unordered","items":["Yapılacak en büyük hata, dirsekleri vücudunuzdan fazla açmaktır; bu omuzları sakatlayabilir.","Hareketi tam yolda yapmak gerekir, yarım tekrar yapılmamalıdır.","Barı baş parmağınızla kavramak \"intihar tutuşu\" olarak adlandırılır ve bar elden kaydığında göğüs kemiklerini 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