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Triceps kaslarının kas hasarına yatkın olduğu için haftalık 4-8 set arasında çalışmanın tavsiye edildiği belirtiliyor."]},"endTime":552,"title":"Triceps Hipertrofisi İçin Egzersizler ve Programlama","beginTime":0}],"fullResult":[{"index":0,"title":"Triceps Anatomisi ve Egzersiz Seçimi","list":{"type":"unordered","items":["Triceps, üst gövdemizin en büyük kaslarından biridir ve üç başlı olsa da fonksiyon olarak uzun baş (longhead) ve lateral-medial head olarak ikiye bölünebilir.","Triceps esasen dirseğimizde ekstansiyon yapar, ancak uzun baş aynı zamanda omzumuzda da ekstansiyon yapar ve çift eklemli bir kasdır.","İki eklemden geçen kasları izole çalıştırmak gerekir, aksi takdirde bench press, şınav ve overhead press gibi hareketlerde lateral ve medial head'i etkili bir şekilde çalıştıramazsınız."]},"beginTime":31,"endTime":92,"href":"/video/preview/13568812197387158953?parent-reqid=1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL&text=Triceppps&t=31&ask_summarization=1"},{"index":1,"title":"Lateral ve Medial Head Egzersizleri","list":{"type":"unordered","items":["Smith machine nose crusher egzersizi, lateral ve medial head için benchmark hareketidir ve dirseklerin kilitlenmesi durumunda bu kaslar etkili bir şekilde çalışır.","Bench press, dumblebench'ten daha öne çıkmaktadır çünkü barbell yana doğru bir kuvvete ihtiyaç duymamızı sağlar ve bu kuvveti tricepslere yükler.","Advanced body building için serbest bar yerine stabiliteyi artıran Smith machine veya makine kullanılabilir, ayrıca hareket boyunca dirsek açıları içeride tutulmalı ve full range of motion uygulanmalıdır."]},"beginTime":92,"endTime":267,"href":"/video/preview/13568812197387158953?parent-reqid=1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL&text=Triceppps&t=92&ask_summarization=1"},{"index":2,"title":"Longhead Egzersizleri","list":{"type":"unordered","items":["Cable overhead extension, longhead için izole bir egzersizdir çünkü bench press gibi hareketlerde longhead etkili bir şekilde çalışamaz.","Cable overhead extension uygularken kablo aparatının yüksekliği önemlidir, yerden yükseltildiğinde daha iyi gerilim yakalanabilir ve harekete başlarken pozisyon almak kolaylaşır.","Alternatif olarak single arm suppnated pushdown, supinasyon (avuç içleri yukarı bakacak şekilde) çalışmak ve tek kolla yapmak longhead için etkili metotlardır."]},"beginTime":267,"endTime":470,"href":"/video/preview/13568812197387158953?parent-reqid=1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL&text=Triceppps&t=267&ask_summarization=1"},{"index":3,"title":"Programlama Önerileri","list":{"type":"unordered","items":["Yeni başlayanlar ve orta seviye sporcular için lateral ve medial head için özel bir şey yapmaya gerek yoktur, preslerinizi artırmaya odaklanmanız daha mantıklıdır.","İleri seviye sporcular her iki kategoriden hareketi de antrenman programına eklemelidir, ancak daha büyük eforunu uzun baş için harcamalıdır.","Triceps kasları kas hasarına yatkındır, bu yüzden haftalık dört ila sekiz set arasında bir triceps çalışması önerilir ve set sayısını değil, setlerin kalitesini artırmalısınız."]},"beginTime":470,"endTime":551,"href":"/video/preview/13568812197387158953?parent-reqid=1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL&text=Triceppps&t=470&ask_summarization=1"}],"linkTemplate":"/video/preview/13568812197387158953?parent-reqid=1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL&text=Triceppps&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Triceps Kası: İleri Seviye 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I’m showing you six of my favorite triceps exercises that’ll help you grow those arms fast and add real size to your upper body. We’re hitting the triceps from every angle — long head...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3178789/f2550d04859d7134eee2a0a3d143ccf1/564x318_1"},"target":"_self","position":"1","reqid":"1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DAh3ZBqn3dGU","linkTemplate":"/video/preview/4495331631805126030?parent-reqid=1774500872412530-4586140162919836760-balancer-l7leveler-kubr-yp-vla-153-BAL&text=Triceppps&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"6 Tricep Exercises to Build Big Arms FAST | Coach’s Ultimate Triceps 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