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İçerikte incline bench'in 50-60 derece arasında ayarlanması, bileklerde supinasyon yapmanın önemi ve biceps kasının çalışma mekanizması anlatılmaktadır. Ayrıca, biceps programlaması için set sayısı, tekrar aralığı ve dinlenme süreleri gibi pratik bilgiler sunulmaktadır.","Videoda Hamza ve Bora Güner gibi isimlerle yapılan antrenmanlar da bahsedilmekte, preacher curl, alternating dumbbell curl, concentration curl, hammer curl, cable curl ve chin-up gibi farklı biceps egzersizleri karşılaştırılmaktadır. Bilek kaslarının kolun görünümüne katkı sağladığı da vurgulanmaktadır."]},"endTime":782,"title":"Etkili Biceps Antrenman Teknikleri ve Programlama","beginTime":0}],"fullResult":[{"index":0,"title":"Incline Curl Tekniği","list":{"type":"unordered","items":["Incline curl, biceps kaslarını etkili bir şekilde çalıştırmanın favori hareketidir.","Benç, 50-60 derece civarında ayarlanmalıdır ki omuzlar ekstansiyona alınarak bicepsler daha iyi esnetilebilsin.","Hareket sırasında bileklerde supinasyon (avuç içiniz tavana bakacak şekilde bükme) yapılmalıdır, sadece yukarı kaldırma bicepsleri etkili bir şekilde çalıştırmez."]},"beginTime":13,"endTime":92,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=13&ask_summarization=1"},{"index":1,"title":"Biceps Anatomi ve Fonksiyonları","list":{"type":"unordered","items":["Bicepslerin iyi çalışması için bileklerde supinasyon yapılması gerekir, pronasyon (avuç dışarı bakacak şekilde bükme) bilekleri daha çok çalıştırır.","Bicepsin bir diğer fonksiyonu omuzda fleksiyon yapmaktır, bu nedenle hareketin son kısmında dirsek biraz daha yukarı alınabilir.","Bicepslerin içinde dirseğe fleksiyon yapmamıza yardımcı olan brachialis kas grubu vardır."]},"beginTime":92,"endTime":170,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=92&ask_summarization=1"},{"index":2,"title":"Incline Curl'in Avantajları","list":{"type":"unordered","items":["Omuzlarda ekstansiyon açısı arttıkça, bicepsler daha uzun boylarda çalışarak maksimum kasılmaya ulaşır ve bu da maksimum gelişmeye sebep olur.","Incline curl, en iyi biceps geliştiren egzersizlerden biridir.","Hareketi tam range of motion (hareket aralığı) da yapmak ve supinasyon yapmak önemlidir."]},"beginTime":170,"endTime":211,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=170&ask_summarization=1"},{"index":3,"title":"Hatalar ve Teknik Öneriler","list":{"type":"unordered","items":["Benç çok dik veya çok yatak olmamalı, yaklaşık 60 derecelik açı bulunmalıdır.","Ayağın yere basması, bacak, kalça ve sırtın düzgün pozisyonlanması gerekir.","Cheat curl yapmak yerine konsantrasyon ve ecenrik kontrol uygulanmalıdır."]},"beginTime":211,"endTime":308,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=211&ask_summarization=1"},{"index":4,"title":"Diğer Curl Versiyonları","list":{"type":"unordered","items":["Klasik alternating dumbell curl'da omuzlar ekstansiyona çok geçmediği için kasım boyu o kadar uzamaz ve genellikle çit yapmakta adettendir.","Preacher curl'da omuzlar fleksiyonda olduğundan bicepsler aktif instafficiencyye sokulur ve brachialis daha fazla çalıştırılır.","Concentration curl, delikanlılık bonusu olsa da diğer hareketler arasında çok öneme sahip değildir."]},"beginTime":308,"endTime":428,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=308&ask_summarization=1"},{"index":5,"title":"Alternatif Hareketler","list":{"type":"unordered","items":["Incline bench yoksa, cable kullanarak omuzları arkaya sarkıtarak benzer bir hareket yapılabilir.","Flat bar ile yapılan cable curl, supinasyona daha zorlamış olurken, hemor tutuşuyla yapılan cable curl hammer curl'e benzer bir hareket sağlar.","Hammer curl bilekleri daha çok çalıştırırken, chin up ecentric overload yapmayı kolaylaştırır."]},"beginTime":428,"endTime":523,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=428&ask_summarization=1"},{"index":6,"title":"Biceps Programlama Hakkında Genel Bilgiler","list":{"type":"unordered","items":["Biceps, programlamaya dair çok endişe etmemize gerek olmayan, zor çalışan bir kas grubu değildir.","Çin haplar (chin-ups) özellikle bicepsler için muazzam bir egzersiz olup, supinasyon (el açığa dönük) pozisyonunda daha iyi çalışmasını sağlar.","Spora yeni başlayanlar için skal crusher egzersizini analiz etmeleri daha faydalı olacaktır."]},"beginTime":525,"endTime":572,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=525&ask_summarization=1"},{"index":7,"title":"Biceps Çalışmalarında Dikkat Edilmesi Gerekenler","list":{"type":"unordered","items":["Biceps çalışırken doğru düzgün supinasyon yapmak önemlidir, hammer pozisyonu veya yanlış hareketler yapmamak gerekir.","Volümü artırırken sırt çalışmalarını yapmak bicepslerin iyi etkilenmesini sağlar.","İyi bir şekilde chin-up ve ledpool down hareketlerini yapanlara özel bir program önerilebilir, aksi takdirde temel antrenman programı dizayn edilmelidir."]},"beginTime":572,"endTime":605,"href":"/video/preview/2018809310238285461?parent-reqid=1773764510230753-6540633981949077720-balancer-l7leveler-kubr-yp-vla-267-BAL&text=PowerInYourCurl&t=572&ask_summarization=1"},{"index":8,"title":"Biceps Programı Detayları","list":{"type":"unordered","items":["Birinci antrenman günü incline curl dört set, altı ile sekiz tekrar yapılmalı ve set arası dinlenme minimum 2,5 dakika olmalıdır.","İkinci egzersiz olarak preacher curl tek kola odaklanarak üç set, altı ile sekiz tekrar yapılabilir.","İkinci antrenman günü incline curl on ile oniki tekrar, preacher curl ise by lateral (iki el beraber) olarak üç set, 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move to an underhand grip to hit another angle. Set your bench at an incline so that you can bring your elbows back more. 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