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Gülşah, antrenman öncesi kahve içiyor, antrenman sırasında BCAA kullanıyor ve antrenman sonrası kırmızı et, yumurta ve tavuk gibi protein kaynakları tüketiyor."]},"endTime":778,"title":"Profesyonel Sporcu Gülşah Görgülü'nün Antrenman ve Beslenme Vlogu","beginTime":0}],"fullResult":[{"index":0,"title":"Sporcu Tanıtımı","list":{"type":"unordered","items":["Gülşah Görgülü, 26 yaşında olup yaklaşık sekiz senedir fiil spor yapıyor ve dört senedir profesyonel olarak yarışmalara katılıyor.","Yaklaşık iki ay sonra yurt dışında yapacağı ilk dünya şampiyonası yarışması için hazırlanıyor.","Üst bölge antrenmanı yapacak ve normalde haftada iki gün tek bir günde bütün bölgeye çalışıyormuş."]},"beginTime":6,"endTime":80,"href":"/video/preview/11493251888908696560?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=6&ask_summarization=1"},{"index":1,"title":"Yarışma Hazırlık Dönemi","list":{"type":"unordered","items":["Yarışma hazırlık dönemi oldukça zor bir dönem olup, vücut tipi gereği yağlanmak ve su tutmak kolay olduğu için beslenmenin sert ve kontrollü olması gerekiyor.","Sekiz haftalık bir süreçte düşük karbonhidrat diyeti yapıyor ve gerekirse hiç karbonhidrat da yapabileceğini belirtiyor.","Diyet sürecinde kararlı olduğunu, motivasyonunun iyi olduğunu ve yanında destekleyen kişilerin olmasının büyük etkisi olduğunu vurguluyor."]},"beginTime":80,"endTime":130,"href":"/video/preview/11493251888908696560?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=80&ask_summarization=1"},{"index":2,"title":"Mental Durumun Önemi","list":{"type":"unordered","items":["Bu işi yaparken mental olarak rahat olması gerektiğini, stres ve mutsuzluğun formu geriye çektiğini belirtiyor.","Son sekiz hafta boyunca her şeyin dört dörtlük olması gerektiğini, aksine formun bir günde bile değişebileceğini söylüyor.","Çevresindekilerden kendisini üzmemelerini istediğini ve pozitif bir insan olduğunu ifade ediyor."]},"beginTime":130,"endTime":208,"href":"/video/preview/11493251888908696560?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=130&ask_summarization=1"},{"index":3,"title":"Diyet ve Beslenme","list":{"type":"unordered","items":["Diyet yapmanın eskisi kadar zor olmadığını, formu bozmayacak şekersiz ürünlerin arttığını belirtiyor.","Sporun daha fazla farkındalık yarattığını ve bayan yarışmacılara \"o kadar kaslı olmak istemem\" demeyenlerin arttığını söylüyor.","Günde üç öğün yiyor, antrenman sonrası kırmızı et, hindi, yumurta ve tavuk gibi protein kaynaklarını tüketiyor."]},"beginTime":208,"endTime":351,"href":"/video/preview/11493251888908696560?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=208&ask_summarization=1"},{"index":4,"title":"Antrenman Planı","list":{"type":"unordered","items":["Üst bölge antrenmanında toplam üç tur yapacak ve her bölgeyi 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yerli bay/bayan fitness giyim markası olarak bu videoda Bodybuilder Mustafa Yıldız ile vlog çektik.Bacak antrenmanı yapıp,beslenme konuları üzerinde konuştuk. 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yerli bay/bayan fitness giyim markası olarak bu videoda Fitness Modelimiz Atacan Özdemir ile vlog çektik. Antrenman yapıp,beslenme konuları üzerinde konuştuk. Umarız bu videomuzda...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/477894/916d7f5644d9b5db4e62305e1e9afffd/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/qkdLFgAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"2","reqid":"1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=videoid:12616438801101471822","teaser":[{"list":{"type":"unordered","items":["Bu video, sporcu Atacan Özdemir'in Shape U ile birlikte çektiği bir vlog formatındadır. Atacan, fitness eğitmeni olarak sağlıklı beslenme ve antrenman rutinlerini paylaşıyor.","Videoda öncelikle Atacan'ın \"içli pasta\" adlı spesiyeli yemeği ve jasmin pirinç yapımı gösterilmektedir. Ardından full body antrenman programı sunulmakta, göğüs ve sırt bölgelerini kapsayan çeşitli hareketler (dambıl press, dumbell fly, plaka ile önü açma, super set dumbell curl ile push down ve v-barla cable curl ile ters tutuş pushdown) anlatılmaktadır. Antrenman sonrası esnetme hareketleri de gösterilmektedir.","Videoda ayrıca doğru formun önemi, tekrar sayısının artması ve negatif tekrarların faydaları hakkında bilgiler verilmektedir. Atacan'ın güzel sanatlar okuduğu ve flüt çaldığı da belirtilmektedir."]},"endTime":1480,"title":"Atacan Özdemir'in Fitness ve Yemek Vlogu","beginTime":0}],"fullResult":[{"index":0,"title":"İçli Pasta Yemeği Hazırlama","list":{"type":"unordered","items":["Atacan Özdemir, Shapebü ile birlikte hayatından kısa kesitler içeren bir vlog videosu çekecek.","Bugün yapacağı yemek, kendisinin adını verdiği \"içli pasta\" olup, pratik ve kalorisi az bir yemek.","İçli pasta, bir sporcunun yemesi gereken tüm besinleri içeriyor."]},"beginTime":6,"endTime":40,"href":"/video/preview/12616438801101471822?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=6&ask_summarization=1"},{"index":1,"title":"İçli Pasta İçinin Hazırlanması","list":{"type":"unordered","items":["İçli pasta için az yağlı dana kıyma, soğan, maydanoz, toz acı biber, karabiber, kimyon ve köri kullanılıyor.","Diyetin eğlenceli hale getirilmesi için hamburger yerine bu tür yemekler tercih edilebilir.","Kıyma pişirilirken ekstra yağ kullanılmıyor, az yağlı etin kendi yağı yeterli oluyor."]},"beginTime":40,"endTime":166,"href":"/video/preview/12616438801101471822?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=40&ask_summarization=1"},{"index":2,"title":"Yeşilliklerin Önemi","list":{"type":"unordered","items":["İçli pasta içine göz kararı maydanoz ekleniyor.","Atacan, yemeklerin içinde ve yanında yeşillik tüketmeyi önemsiyor.","Yeşilliklerin sindirilmesi ve protein sentezi açısından çok önemli olduğu, yeşillik yemezseniz protein ve karbonhidrat boşuna alındığı belirtiliyor."]},"beginTime":166,"endTime":274,"href":"/video/preview/12616438801101471822?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=166&ask_summarization=1"},{"index":3,"title":"İçli Pasta Altının Hazırlanması","list":{"type":"unordered","items":["İçli pasta için 180 gram pirinç, bulgur ve 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Antrenmanı yaparken kendi antrenman sistemindeki cover tekniklerini kullanıyor ve setlerini 30-40 tekrar şeklinde düzenliyor. Video boyunca farklı egzersizleri (laz kulağı, row, cable, barbell row, extension makinesi) gösteriyor ve her egzersiz için doğru pozisyon, nefes kontrolü ve ağırlık seçimi hakkında bilgiler veriyor. Sırt kaslarının özgüveni artırması ve dışarıdan olumlu tepkiler almayı sağladığı vurgulanıyor."]},"endTime":1082,"title":"Zeynep Yılmaz'ın Sırt Antrenmanı Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Sırt Antrenmanı Tanıtımı","list":{"type":"unordered","items":["Zeynep Yılmaz, hem sporcu hem antrenör olarak güzel bir sırt antrenmanı sunuyor.","Bu antrenman standart sırt antrenmanlarından farklı olarak üst seviyede olup, hem erkek hem kadın için uygulanabilir.","Antrenmanı uygulamak için biraz spor geçmişinin olması gerekiyor, yeni başlayanlar bunu yapması sakatlıklara yol açabilir."]},"beginTime":32,"endTime":73,"href":"/video/preview/7165541842693139034?parent-reqid=1769596123472546-228558016225131252-balancer-l7leveler-kubr-yp-klg-213-BAL&text=ShapeYou&t=32&ask_summarization=1"},{"index":1,"title":"Sırt Antrenmanının Önemi ve Teknikler","list":{"type":"unordered","items":["Sırt kası insanların özgüvenini arttırır çünkü düzgün duruş ve kendini gösterme dışarıdan olumlu 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