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http://bit.ly/37X3gng Sorularınız için: www.instagram.com/bur4kyilmazz/ Video Editörü: www.instagram.com/mustdnmz/ Kullanılan Araçlar: Adobe Premiere Pro Adobe After...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/962783/a9212d8234ab5381c91553539b8ef8b3/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/-53NNAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"14","reqid":"1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=videoid:3557171118215703281","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan kol kasları için özel bir antrenman programıdır. Eğitmen, gençlik dönemlerinde ve tatillerde kullandığı, kol kaslarını 45 cm gibi göstermek için tasarladığı programı paylaşıyor.","Videoda toplam 11 hareketten oluşan, 40 saniye aktivite ve 20 saniye dinlenme süresiyle ilerleyen bir antrenman programı gösterilmektedir. Program, ön kol ve arka kol için çeşitli egzersizleri içeriyor: dumbbell curl, kickback, hammer curl, düz yerde dirsek kaldırma, kafa arkasına dambıl kaldırma, one french press, dumbbell konsantrasyon ve dokuzuncu hareket olarak 7,50 dumbbell curl hold.","Eğitmen, evde yüksek ağırlıklar bulunmadığında minik kilolarla nasıl çalışılacağını, konsantre olmanın önemini vurguluyor. Programın başlangıç aşamasında olanlar için uygun olduğu belirtilirken, zayıf kollar için haftada iki gün çalışılabilir ve toplam iki set yapılmalıdır. Video, antrenmanın sonunda dinlenme önerisiyle sonlanmaktadır."]},"endTime":991,"title":"Dumbbell Kol Egzersiz Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Dumbbell Kol Programı Tanıtımı","list":{"type":"unordered","items":["Video, fitness serilerinin devamı olarak acayip bir kol programı sunuyor.","Program, dumbbell kol egzersizlerinden oluşan muazzam bir programdır.","Konuşmacı, gençlik dönemlerinde (18-19 yaşlarında) imkan olmadığı için bu programı kullanmış ve kollarını bu şekilde geliştirmiştir."]},"beginTime":0,"endTime":34,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=0&ask_summarization=1"},{"index":1,"title":"Programın Özellikleri","list":{"type":"unordered","items":["Program, kolları 45 cm yapmak yerine 45 cm gibi göstermeyi amaçlamaktadır.","Evde yüksek ağırlıklar bulundurulamadığı için dezavantajı avantaja çevirmek için konsantre ve izometrik çalışarak, tekrar sayılarına değil süreye bağlı olarak egzersiz yapılacaktır.","Program, 40 saniye aktivite ve 20 saniye dinlenme şeklinde olup toplam 11 hareket (ön kol ve arka kol) içerir."]},"beginTime":34,"endTime":98,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=34&ask_summarization=1"},{"index":2,"title":"Kol Kasının Görünümü","list":{"type":"unordered","items":["Konuşmacı, 70 kilo ağırlığında olmasına rağmen kollarının 40 cm olduğunu ve sıkıldığında definasyon sayesinde daha iri göründüğünü belirtiyor.","Definasyon sayesinde daha parçalı duran vücut, daha fazla kilo olan ama definasyonu olmayan vücutlardan daha iyi görünmektedir.","Fonksiyonel bir vücut için az kilo, çok tekrar, hissederek ve inanarak egzersiz yapılması gerekmektedir."]},"beginTime":98,"endTime":157,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=98&ask_summarization=1"},{"index":3,"title":"Programın Hazırlığı","list":{"type":"unordered","items":["Program için bir timer indirilmesi gerekmektedir (örneğin \"Don't\" adlı boxing round interval timer).","Süre ayarı 40 saniye aktivite, 20 saniye dinlenme şeklinde olup, toplam 11 hareket için ayarlanmalıdır.","Kilo seçiminde, kapasiteye göre ayarlanmalı, konuşmacı 5 ve 7,5 kilo ağırlıkları tercih etmiştir."]},"beginTime":157,"endTime":249,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=157&ask_summarization=1"},{"index":4,"title":"Egzersiz Öncesi Hazırlık","list":{"type":"unordered","items":["Antrenman öncesi açma ve germe egzersizleri yapılması önemlidir.","Kollar ve bileklerin ısınması için yuvarlama hareketleri yapılmalıdır.","Program ilk hareketi dumble curl ile başlamakta ve 7,5 kilo ağırlık tercih edilmektedir."]},"beginTime":249,"endTime":266,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=249&ask_summarization=1"},{"index":5,"title":"Egzersiz Hareketleri","list":{"type":"unordered","items":["Dumble curl egzersizinde kollar vücuduna yapışık tutularak bicepslere odaklanmak gerekir.","Kickback egzersizinde kollar uçma yapışık tutularak ağırlık sonuna kadar itilmelidir.","Hammer curl egzersizinde kollar sabit tutularak dirseklerden kırıp göğüs hizasına getirilmelidir."]},"beginTime":266,"endTime":436,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=266&ask_summarization=1"},{"index":6,"title":"Yatış Egzersizleri","list":{"type":"unordered","items":["Bazı hareketler için yatış konumunda egzersiz yapılabilir, bunun için bir bench veya mat kullanılabilir.","Yatış konumunda alınan harekette dirsekler tavana bakacak şekilde alnına dambıl indirip kaldırılır.","Diğer bir harekette ise dambıl alnına indirilip kaldırılırken, avuçlar alnaya bakmalıdır."]},"beginTime":436,"endTime":571,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=436&ask_summarization=1"},{"index":7,"title":"Son Hareketler ve Kapanış","list":{"type":"unordered","items":["Sonraki hareketlerde kulağa yakın bir tepside dirsek tavanı göstererek itiş yapılmaktadır.","Dambıl konsantrasyon hareketinde oturarak dirsek bacağın iç kısmına dayanarak dambıl çekilir ve bırakılır.","Program sonunda izleyicilerden düşüncelerini ve sorunlarını yorumlara yazmaları istenmektedir."]},"beginTime":571,"endTime":775,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=571&ask_summarization=1"},{"index":8,"title":"Kol Antrenmanı Teknikleri","list":{"type":"unordered","items":["Dokuzuncu harekette bulunulan bir kol antrenmanı gösteriliyor.","Dumbell curl hareketinde 7,5 kilogram ağırlıkla 40 saniye boyunca aynı pozisyonda tutma (hold) yapılıyor.","Bu program doğal kas isteyenler için çok farklı bir yöntem olarak sunuluyor."]},"beginTime":795,"endTime":828,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=795&ask_summarization=1"},{"index":9,"title":"Antrenmanın Zorlukları ve Faydaları","list":{"type":"unordered","items":["Antrenman sırasında acı çekileceği ancak sonuçların kaçınılmaz olduğu vurgulanıyor.","Vücut şekillendirme için ilaç yerine sağlıklı beslenme ve acı çekerek çalışmak gerektiği belirtiliyor.","Bu teknik dövüş antrenmanlarında da kullanılıyor ve omuz kaslarının kondisyonunu ve oksijen seviyesini artırmaya yardımcı oluyor."]},"beginTime":828,"endTime":917,"href":"/video/preview/3557171118215703281?channelId=d3d3LnlvdXR1YmUuY29tO1VDRi1NbjhGc1hMTWJoelZmZjA5U0JhZw%3D%3D&how=tm&parent-reqid=1751187990806970-2954065904384631393-balancer-l7leveler-kubr-yp-vla-188-BAL&text=Burak+Y%C4%B1lmaz&t=828&ask_summarization=1"},{"index":10,"title":"Antrenman Programı Hakkında Bilgiler","list":{"type":"unordered","items":["Antrenman zor ama keyifli bir program olarak tanımlanıyor.","Bu antrenman programını haftanın bir günü uygulamak yeterli olacak çünkü diğer antrenmanlarda bile kollar pasif olarak çalışacak.","Zayıf kol olanlar haftada iki gün çalışabilir ve 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