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tarafta iyi bir range of motion uygulamalıyız.","Geri doğru sıkıştırırken çok fazla abartıp trapezlere çalışmamalıyız.","Bu harekette üst latissimus dorsi, teress majör, alt latissimus dorsi, posterior deltoit, biceps, breias kası, black kasları, orta trapes fiberleri, alt trapes fiberleri ve triceps'in uzun başı çalışır."]},"beginTime":633,"endTime":695,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=633&ask_summarization=1"},{"index":6,"title":"Alternatif Egzersizler","list":{"type":"unordered","items":["İyi bir makine yoksa close grip (dar tutuşlu) pool down veya V şeklindeki tutuş aparatıyla alternatif olarak çalışabiliriz.","Makineyi bulamıyorsak dumbell ile tek kollu çekiş hareketi yapabiliriz.","Dumbbell row tekniğinde önden geriye doğru dirsek atacak şekilde yapmalı ve kürek kemiklerimizi fazlaca oynatmamalıyız."]},"beginTime":695,"endTime":740,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=695&ask_summarization=1"},{"index":7,"title":"Cable Flower Egzersizi","list":{"type":"unordered","items":["Cable flower, ledfoldow'ın orta genişlikteki tutuşla kıyaslandığında kol ve bilek kaslarını devreden çıkardığımız bir miktar daha izole bir versiyon olarak değerlendirilebilir.","Hareket yaparken kolumuzu iyice esnettiğimiz ve vücudumuza yaklaştırdığımız için mobilite ve esnetme çalışabiliriz.","Hareket sırasında kablo pozisyonunu ayarlayıp, gövdemizi ön tarafa doğru eğerek, kollarımızı başımızın daha gerisine doğru getirerek ve mümkün olduğunca geniş range of motion kullanarak kontrollü bir şekilde yapmalıyız."]},"beginTime":740,"endTime":797,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=740&ask_summarization=1"},{"index":8,"title":"Cable Flower Çalışan Kaslar","list":{"type":"unordered","items":["Cable flower egzersizinde üst latissimus dorsi fiberleri, alt latissimus dorsi, alt göğüs fiberleri, alt trapes fiberleri, triceps'in uzun başı ve posterior deltoit çalışır.","Latissimus dorsi yapısı gereği aktif yetersizliği çok fazla yaşayamaz ve çok fazla streç mediated hipertrofide yaşayamaz.","Latissimus dorsi genel olarak kısa aralık'ta çalışmaya elverişli bir kas grubudur ve yüksek gerilim varsa uzun aralık'ta çalışılması gereken bir kas değildir."]},"beginTime":797,"endTime":866,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=797&ask_summarization=1"},{"index":9,"title":"Latissimus Dorsi ve Omurga","list":{"type":"unordered","items":["Latissimus dorsey aynı zamanda bir omurga stabilizörüdür.","Deadlift, romenian deadlift gibi hareketlerde hem shoulder extension yapılmalı ve bu vazifeyi üstlenen latismus dorsey'dir.","Omurgayı stabilize etmesinden dolayı led kasları da kayda değer şekilde çalışır."]},"beginTime":866,"endTime":918,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=866&ask_summarization=1"},{"index":10,"title":"Rotator Cuff Egzersizleri","list":{"type":"unordered","items":["Dördüncü hareket olan seated facebool benchmark hareketinde geniş tutuşlu göğüs yaslamalı çekiş hareketi doğru formda uygulandığında çok iyi bir posterior deltoid ve infraspinatus hareketidir.","Orta ve ileri seviyeler artık burada infraspinatus gelişimi göremeyebilirler, daha direkt bir çalışmaya ihtiyaçları olacak.","Seated face pool ayağımızla beraber sağlam bir stabilite oluşturmamızı sağlar ve böylece face pool'dan alacağımız verimi artırır."]},"beginTime":918,"endTime":969,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=918&ask_summarization=1"},{"index":11,"title":"Seated Face Pool Teknikleri","list":{"type":"unordered","items":["Egzersizi uygularken oldukça stabil şekilde makineye oturmalı ve mümkünse daha uzun bir halat bulmalıyız.","Ayaklarımızı stabil ettiğimiz gibi gövdemizi de stabil hale getirmeli ve çok fazla savrulmamalıyız.","Çekişi yaparken bodybuilding'deki double biceps pozunu verir gibi kollarımızı yan tarafa doğru açmalıyız."]},"beginTime":969,"endTime":997,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=969&ask_summarization=1"},{"index":12,"title":"Seated Face Pool Çalışan Kaslar","list":{"type":"unordered","items":["Seated face pool egzersizinde infrasupinatus, teress minör, posterior deltoit ve trapez kasları çalışır.","Egzersiz tekniğini doğru yapmazsak en fazla trapezlerimizi çalıştırmış oluruz.","Alternatif olarak göğüs yaslamalı dummbell external rotasyon hareketi uygulanabilir."]},"beginTime":997,"endTime":1053,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=997&ask_summarization=1"},{"index":13,"title":"Deadlift ve Omurga Çalışmaları","list":{"type":"unordered","items":["Deadlift, sumo veya konvansiyonel şekilde uygulandığında bel kaslarını yoğun şekilde çalıştırır ve sadece bel bölgesindeki değil, torakal bölgedeki rektörleri de etkili çalıştırır.","Deadlift omurgayı etkili bir şekilde uyarabildiği için dikkatli olunması gerekir, ancak bu hareket omurgayı daha iyi anlamamızı ve çalıştırmamızı sağlar.","Bel ağrısı veya omurga problemleri yaşayan insanlar genellikle spor yapan veya yük taşıyan değil, yük taşımayan ve spordan uzak duran insanlardır."]},"beginTime":1060,"endTime":1113,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=1060&ask_summarization=1"},{"index":14,"title":"Back Extension ve Alternatifler","list":{"type":"unordered","items":["Deadlift ve back extension aynı işi yapar, ancak deadlift daha yüksek yükle yaparken, back extension daha izole bir harekettir ve omurgaya yukarıdan aksiyel olarak daha az yük bindirir.","Bölgesel hipertrofide omurga odaklı bir back extension uygulaması önerilir ve bunun için 45 derecelik romen chair ekipmanı kullanılmalıdır.","Alternatif olarak Smith machine good morning egzersizi ve makine back extension de kullanılabilir, ancak omurga fleksiyonunun fazla olduğu kısma odaklanmak verimli olacaktır."]},"beginTime":1113,"endTime":1227,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=1113&ask_summarization=1"},{"index":15,"title":"Sırt Antrenman Programları","list":{"type":"unordered","items":["Yeni başlayanlar ve orta seviye sporcular için temel hareketler benchmark hareketler yeterlidir, ancak birden fazla harekete ihtiyaç vardır.","İleri seviyeye yaklaşan sporcular her bir alt bölgeyi ayrı ayrı önceliklendiren hareketlere ihtiyaç duyabilir.","Sırt bir bütün gibi görünse de farklı kas profillerinden oluştuğu için her birinin hacim toleransı farklıdır."]},"beginTime":1227,"endTime":1302,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=1227&ask_summarization=1"},{"index":16,"title":"Kas Hacim Toleransları ve Antrenman Stratejileri","list":{"type":"unordered","items":["Latismus dorsey en az 2-3 farklı hareketle, haftada en az 2 gün 12-16 setlik toplam çalışmayla maksimum çalıştırılabilir.","Rotator cuff, trapez ve posterior deltoid gibi kaslar da ayrı ayrı çalıştırılmalıdır.","Omurga çok fazla hacme ihtiyaç duymaz, çok yüksek setlerde overreaching yapmaya çalışmak verimli olmayacaktır.","Kalite özellikle ileri seviyede miktardan çok daha önemlidir, çok fazla egzersiz yapmak gerektiği büyük bir yanlış anlaşılmadır."]},"beginTime":1302,"endTime":1384,"href":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=1302&ask_summarization=1"}],"linkTemplate":"/video/preview/4484732064315494190?parent-reqid=1773523332665261-5592889091201066985-balancer-l7leveler-kubr-yp-klg-40-BAL&text=Muscular+Development&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Shattered Back Development Guide (Scientifically Explained)","related_orig_text":"Muscular Development","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"Muscular 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