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Video, bench press tekniklerini kusursuz hale getirmek için üç ay süre verilmesi ve düzenli hacim artırmaları yapılması tavsiyesiyle sonlanıyor."]},"endTime":303,"title":"Powerlifterler İçin Bench Press Artırma Tavsiyeleri","beginTime":0}],"fullResult":[{"index":0,"title":"Bench Press Performansını Artırma Tavsiyeleri","list":{"type":"unordered","items":["Video, powerlifterler için bench press performansını nasıl artırabilecekleri konusunda tavsiyeler sunuyor.","Konuşmacı, yoğun bir hayat içerisinde bile bench press'in kolayca yapılabilen bir egzersiz olduğunu ve bu nedenle sık çalışılmasına iyi tepki verdiği belirtiyor.","Türkiye'de bench press'e olan ilgi nedeniyle iyi bench pressçilerin çıkacağını düşünüyor."]},"beginTime":1,"endTime":57,"href":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=1&ask_summarization=1"},{"index":1,"title":"Teknik ve Hazırlık","list":{"type":"unordered","items":["Bench press'te yeterince sabırla tekniğe yaklaşmamak birinci hata olarak belirtiliyor.","Konuşmacı, ağır sağlam egzersiz rehberi bench press bölümünü ve bench press teknikleri hakkında daha önce çektiği videoları izlemelerini öneriyor.","Bench press için omuz mobilitesi egzersizlerini uygulamak ve üç ay süreyle tekniği mükemmel hale getirmek önemlidir."]},"beginTime":57,"endTime":99,"href":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=57&ask_summarization=1"},{"index":2,"title":"Sık Çalışma ve Hareket Analizi","list":{"type":"unordered","items":["Bench press'i ne kadar sık yaparsanız o kadar artacağından emin olabilirsiniz çünkü tekniğiniz daha iyi oturacak ve hacmi daha iyi artırabileceksiniz.","Orta ve ileri seviye bir powerlifter bench press'i haftanın her günü yapabilir.","Bench press'te hangi noktada takıldığınız, hareketteki sorununuzu belirlemek için detaylı incelemek önemlidir."]},"beginTime":99,"endTime":128,"href":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=99&ask_summarization=1"},{"index":3,"title":"Hareketin Farklı Bölümlerinde Sorun Çözümü","list":{"type":"unordered","items":["Bar göğsünüzde kalıyor ve çıkaramıyorsanız delta iplerinizi çalışmanız gerekiyor, bunun için pin press egzersizini öneriyor.","Ortada takılıyorsanız göğüs kaslarınızı geliştirmeniz gerekiyor, bunun için dips egzersizi öneriliyor.","Kilitleme aşamasında sorun yaşıyorsanız, bu genellikle trisepslerinizin veya göğüslerinizin yeterince güçlü olmamasından kaynaklanıyor."]},"beginTime":128,"endTime":218,"href":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=128&ask_summarization=1"},{"index":4,"title":"Etkili Egzersizler ve Teknik Tavsiyeler","list":{"type":"unordered","items":["Board press, bench press performansını artırmak için etkili bir egzersiz olarak öneriliyor.","Touch go bench press tekniği kusursuz bench press tekniği için zararlı olduğu için hayatınızdan çıkarılmalı.","Spot of press, tytness konusunda kendinizi kasma konusundaki hatalarınızı düzeltmenize yardımcı olur."]},"beginTime":218,"endTime":275,"href":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=218&ask_summarization=1"},{"index":5,"title":"Sonuç ve Beklentiler","list":{"type":"unordered","items":["Dinamik çalışmalar, zincirler ve bantlar gibi ileri teknikler de mevcut ancak spor salonlarında bulunmadığı için temel egzersizler öneriliyor.","Düzenli hacimle bu egzersizleri uyguladığınızda bench press performansınız ciddi şekilde artacaktır.","Konuşmacı, izleyicilerin kendisinden daha iyi antrenman yapabileceklerini ve yarışmada daha iyi benchler beklediğini belirtiyor."]},"beginTime":275,"endTime":302,"href":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=275&ask_summarization=1"}],"linkTemplate":"/video/preview/16493201392285948963?parent-reqid=1769431879937044-13336139980205920131-balancer-l7leveler-kubr-yp-sas-132-BAL&text=Bench+Chaser&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Bench Press Nasıl Artırılır? 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