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Videoda eğitmen ve kameraman Baran yer almaktadır. Eğitmen kendisini ileri seviye bir sporcu olarak tanımlıyor.","Video, yeni antrenman programının detaylı anlatımıyla başlıyor ve ardından antrenmanın nasıl yapıldığını gösteriyor. Eğitmen, benchpress, cable cross ve lateral rearden hareketlerden oluşan antrenman programını paylaşıyor ve progressive overload (artan yük) kavramını açıklıyor. Antrenman mantalitesinin önemi, setlerin ciddiyetle yaklaşılması ve teknik odaklanmanın gerekliliği vurgulanıyor.","Videoda ayrıca haftada üç set bench press ve overag press yaparak, mükemmel formda ve maksimum ağırlıkta çalışmanın daha etkili olduğu belirtiliyor. 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Alışverişi","list":{"type":"unordered","items":["Tayland'da eczanelerde kırmızı reçeteli ilaçlar, steroidler dahil her türlü ilaç kolayca alınamaktadır.","Güney Asya ülkeleri arasında Çin gibi gümrüksüzlük anlaşması olduğu için Çin'den sipariş verilen ürünler gümrüksüz gelmektedir.","Eczanelerde hem orijinal hem de sahte ilaçlar satılmaktadır, örneğin Nurofen bile sahtesi bulunmaktadır."]},"beginTime":612,"endTime":703,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=612&ask_summarization=1"},{"index":5,"title":"İlaç Kalitesi ve Fiyatlar","list":{"type":"unordered","items":["Tayland'da küçük bir komünite var ve yarışmacılar birbirlerine hangi eczanenin orijinal hangi eczanenin sahte ilaç satmadığını sorarlar.","Black Dragon, Meditek gibi belirli iyi markalar bulunmaktadır.","Orjinal ilaçların hammadde fiyatları çok yüksek olup, örneğin trenbolonun on ve on emel flakon fiyatı seksen dolar civarındadır."]},"beginTime":703,"endTime":809,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=703&ask_summarization=1"},{"index":6,"title":"İlaç İçeriği ve Kan Testleri","list":{"type":"unordered","items":["Bazı ilaçlar içinde kortizol gibi başka maddeler koyulup şişirilmektedir.","STS kırkdört gibi ara ajanlar ilaçların özelliklerini taklit ederken böbreğe zarar veren ağır metaller oluşturabilir.","Kan testi yaptırmak için altıyüz dolar ödenmektedir, bu fiyat Türkiye açısından çok yüksektir."]},"beginTime":809,"endTime":972,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=809&ask_summarization=1"},{"index":7,"title":"Türkiye ve Sağlık Sistemi","list":{"type":"unordered","items":["Türkiye'nin sağlık sistemi dünyada çok iyi bir konumdadır.","Konuşmacı uzun zamandır Türkiye'de içerik üretmekle ilgilenmiştir.","Türkiye'de Güy Hoca ile çalışmış, daha sonra Kamerun'la birlikte çalışmaya başlamıştır."]},"beginTime":972,"endTime":1047,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=972&ask_summarization=1"},{"index":8,"title":"Koç Seçimi ve Amerika'daki Deneyimler","list":{"type":"unordered","items":["Konuşmacı, Amerika'da vücut geliştirme tecrübesi konusunda Türkiye'den çok daha ileri olduğunu belirtiyor.","Türkiye'deki koçların vizyon ve bilgi birikimi açısından geride kaldığını düşündüğü için kariyeri için güvenilir bir koç aradığını ifade ediyor.","Koç seçiminde şansa güvenmek yerine, hedeflerini daha önce birçok kişiye yaşatan tecrübeli bir koç aradığını vurguluyor."]},"beginTime":1054,"endTime":1126,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1054&ask_summarization=1"},{"index":9,"title":"Kameranın Seçimi ve Özellikleri","list":{"type":"unordered","items":["Konuşmacı, Kameranın başlangıçta kamerayı seçerken aklına gelmemiş olduğunu, ancak Kameranın başarıya açlık ve vizyonlu biri olduğunu fark ettiğini belirtiyor.","Kameranın kendini sürekli geliştirmeye ve bilgi birikimini paylaşmaya çalıştığını, işini sevdiğini vurguluyor.","Kameranın diğer Amerika koçlarına göre daha az popüler olmasına rağmen, bilgi birikimini ve deneyimlerini aktarmaya odaklandığını söylüyor."]},"beginTime":1126,"endTime":1260,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1126&ask_summarization=1"},{"index":10,"title":"Koç-Atlet İlişkisi ve Kameranın Özellikleri","list":{"type":"unordered","items":["Konuşmacı, Amerika'daki bazı koçların popülerlikten kazandıklarını, ancak Kameranın farklı olduğunu, gerçekten atletlerin ihtiyaçlarına odaklandığını belirtiyor.","Kameranın programları detaylı ve kişiselleştirilmiş olduğunu, beslenme önerilerinde bile Türkiye'deki ürünlerin kalorilerine dikkat ettiğini anlatıyor.","Kameranın sosyal zekasının yüksek olduğunu, atletle kişisel bir ilişki kurduğunu ve günlük yaşantılar hakkında sorular sorduğunu vurguluyor."]},"beginTime":1260,"endTime":1429,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1260&ask_summarization=1"},{"index":11,"title":"Koçluk ve İletişimin Önemi","list":{"type":"unordered","items":["Konuşmacı, koçlukta bilimin yanında iletişim ve psikolojinin önemli olduğunu, atletin kişisel durumunu anlamak gerektiğini belirtiyor.","Koçlukun temelinde stres yönetimi olduğunu, atletin anksiyetesi, ilişkileri ve çalışma ortamını anlamak gerektiğini vurguluyor.","Koç'un atletin ruh halini anlayıp empati kurabilmesinin, atleti psikolojik olarak rahatlatabileceğini ifade ediyor."]},"beginTime":1429,"endTime":1507,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1429&ask_summarization=1"},{"index":12,"title":"Geçmiş Deneyimler ve Kariyer Planları","list":{"type":"unordered","items":["Konuşmacı, geçmişteki bir koçun kendisini ihtiyaç duyduğu zamanlarda desteklememesi nedeniyle ilişkisini kestiğini anlatıyor.","Beş sene sonra kendini profesyonel bir vücut geliştirme yarışmacısı olarak görmek istediğini belirtiyor.","Sosyal medya ve YouTube'da içerik üretmeye devam etmek istediğini, kariyerinin beş yıllık sürecini dökümantasyon edip herkese göstermek istediğini söylüyor."]},"beginTime":1507,"endTime":1611,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1507&ask_summarization=1"},{"index":13,"title":"Yurtdışına Yerleşme Düşüncesi","list":{"type":"unordered","items":["Konuşmacı, yurtdışına yerleşmeyi düşünüyor ancak bunu refah standartlarına göre kararlıyor.","Türkiye'de düzenli bir yaşam tarzı ve refah standartlarına sahip olduğunu, yurtdışında ise bu rahatlığı kaybedebileceğini belirtiyor.","Amerika'ya gittiğinde \"Göktuğ Alf\" ismi olmayacağını, normal bir sporcunun olacağı ve Türkiye'deki ilgiyi ve rahatlığı bulamayacağını vurguluyor."]},"beginTime":1611,"endTime":1722,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1611&ask_summarization=1"},{"index":14,"title":"Amerika'da Vücut Geliştirme Sporculuğu","list":{"type":"unordered","items":["Konuşmacı, Amerika'da daha fazla fırsat olduğunu ve burada ufak da olsa tanınırsa daha hızlı yükselebileceğini düşünüyor.","Türkiye'de doyum noktasına ulaştığını ve para değil, farklı bir hayat yaşamak istediğinden bahsediyor.","Türkiye'de yarışmak için sürekli yurtdışına git-gel yapmak zorunda kaldığını ve bu durumun kendisini yıprattığını belirtiyor."]},"beginTime":1731,"endTime":1820,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1731&ask_summarization=1"},{"index":15,"title":"Amerika'da Sporculuk Avantajları","list":{"type":"unordered","items":["Vücut geliştirme sporu için Amerika'nın bambaşka bir nokta olduğunu, her şeyin en iyisinin orada olduğunu ve komünite dahil olma şansının büyük bir avantaj olduğunu vurguluyor.","Amerika'da neredeyse bir sene olmuş ve artık spor salonlarında tanınıyor, herkesin saygısını kazanıyor.","Amerika'da yılda 350-370 NPC (National Physique Committee) kongresi varken, Türkiye'de sadece iki şampiyonat bulunuyor."]},"beginTime":1820,"endTime":1967,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1820&ask_summarization=1"},{"index":16,"title":"Yarışma ve Gelişim Süreci","list":{"type":"unordered","items":["Vücut geliştirme sporcusu yarışmakta, yarışma bittikten sonra eksiklerini görüp, odn fotoğraflarını ve videolarını inceleyerek gelişiyor.","Türkiye'de yarışmak için hayatla uğraşmak, para çıkarmak ve dövizle uğraşmak gerekiyor, bu da stres yaratıyor.","Amerika'da sponsorluk ve destek alarak kendi işine odaklanabiliyor ve potansiyelini kullanabiliyor."]},"beginTime":1967,"endTime":2107,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=1967&ask_summarization=1"},{"index":17,"title":"Stimülant Kullanımı ve Zararları","list":{"type":"unordered","items":["Vücut geliştirmede stimülant kullanımı konusunda konuşmacı aşırı endişeli olduğu düşünülüyor.","Herkesin toleransının farklı olduğunu ve kafein gibi maddelerin 200-300 miligram arasında olabildiğine dikkat çekiliyor.","Stimülantların bağımlılık riski taşıdığını ve testosteron gibi anabolizanların kan basıncını ve tansiyonu artırdığı belirtiliyor."]},"beginTime":2107,"endTime":2352,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2107&ask_summarization=1"},{"index":18,"title":"Sporcuların İlaç Kullanımı ve Etkileri","list":{"type":"unordered","items":["Bazı sporcular ayda bir gün kendilerini çok yorgun hissettiklerinde sistem kullanmazlar veya antrenmandan önce provok alarak o günün antrenmanını çıkartırlar.","Bazı sporcular her antrenmandan önce kafein, aspirin, statlar gibi ilaçlar kullanıyor, ancak bu ilaçlar vücuduna ve kalbine zarar verebilir.","Otuz yaşından önce vücudun hiçbir şey göstermez, ancak otuz bir yaşına geldiğinde patlar ve hastane raporları ile kardiyoloji gezinmeye başlar."]},"beginTime":2360,"endTime":2449,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2360&ask_summarization=1"},{"index":19,"title":"İlaçların Vücuttaki Etkileri","list":{"type":"unordered","items":["Vücutta ilaç yüklü olan sporcular ayrıca simantlar alarak adrenal korteks hormonları (epinefrin, adrenalin, noradrenalin) katakolaminlerin normalden daha fazla yükseliyor.","Bu hormonların yükselişi kan glikozunun hızlı tükenmesine ve karbonhidrat metabolizmasının bozulmasına sebep oluyor.","İlaçlar kullanıldığında karbonhidrat metabolizması hızlanıyor, bu da sporcuların form tutmasına rağmen kalplerini yoruyor ve geleceğindeki sağlıklarından çalıyor."]},"beginTime":2449,"endTime":2525,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2449&ask_summarization=1"},{"index":20,"title":"İlaçların Beyin ve Nörotransmitterlere Etkileri","list":{"type":"unordered","items":["İlaçların hepsi beynindeki nörotransmitterlerin bozulmasına sebep oluyor ve bunlar başta anksiyete ve panik bozukluk olmak üzere negatif etkiler yaratıyor.","Bazı ilaçlar nötrofik özellikli olup beyin-kas koordinasyonunu arttıran, beyindeki nörotransmitterlerin etkileşimini arttırıp antrenmandaki odaklanmayı artırıyor.","Bu ilaçlar ya kanda belirli uyuşturuculara dönüyor, ya belirli uyuşturucu reseptörlerine bağlanıyor ya da o maddeleri taklit ediyor ve sonunda uyuşturucu kullanıyor."]},"beginTime":2525,"endTime":2587,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2525&ask_summarization=1"},{"index":21,"title":"İlaçların Spor Performansına Etkisi","list":{"type":"unordered","items":["Bazı sporcular sezonda ilaç kullanmazken, son iki hafta podyum hazırlığı için ilaç kullanabilirler.","Bilimsel olarak sabah kardiyosu statenin (yüzde altmışbeş) altında yapılmalı, yağ metabolizasyonu böyle oluşuyor.","İlaçlar kası anabolik eder ve tutar, ancak kas kalitesi kaybeder ve deri sulu kalır çünkü vücut ısısı düşük olması gerekiyor."]},"beginTime":2587,"endTime":2721,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2587&ask_summarization=1"},{"index":22,"title":"Podyum Hazırlığı ve Sağlık Riskleri","list":{"type":"unordered","items":["Podyuma çıkarken ilaç kullanmak, sabah kardiyodan önce beş gram karneti ve elli miligram efe gibi uyarıcılar almak, günün sonunda kafa karışıklığına yol açabilir.","Bu tür uyarıcıların yan etkilerinde anksiyete bulunur ve bu durum kafa karışıklığına neden olabilir.","Sporcular genellikle yarışa yetişmek zorunda kalınca ilaç kullanabilirler, ancak kontrol ve kayıt altındaki bir programla son iki hafta ilaç kullanmaya gerek kalmaz."]},"beginTime":2721,"endTime":2874,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2721&ask_summarization=1"},{"index":23,"title":"Sağlık Kontrolleri ve Riskler","list":{"type":"unordered","items":["Sikletler büyüdükçe openlar ve mesailerin riski artıyor, bu riskler ilaç kullanımıyla ilgili.","Ölümlerin çoğunun ilaç kullanımıyla ilgili olduğu düşünülüyor, genetik yatkınlık da büyük bir faktör.","Ailede kalp rahatsızlığı, tansiyon, kanser gibi hastalıklar varsa, sporcular için kan testleri, organ kontrolleri ve kalsiyum skorları gibi düzenli kontroller yapılması öneriliyor."]},"beginTime":2874,"endTime":3004,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=2874&ask_summarization=1"},{"index":24,"title":"Suplement Tavsiyeleri","list":{"type":"unordered","items":["Konuşmacılar, toptan satın alınabilecek suplementler hakkında konuşuyorlar.","Sağlık için önerilen suplementler arasında kreatin, essential amino asit, kafein, glutamin ve omega üç balık yağı bulunuyor.","Revive kidney lipit gibi ürünlerin hammaddelerinin çok pahalı olduğu belirtiliyor."]},"beginTime":3008,"endTime":3132,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3008&ask_summarization=1"},{"index":25,"title":"Antrenman Sürecindeki Suplement Kullanımı","list":{"type":"unordered","items":["Antrenman sırasında karbonhidrat içilmesi önemlidir.","Intro workout, antrenman sırasında karbonhidrat sağlar ve performansı devamlı tutar.","Türkiye'de bazı firmalar intro workout ürünleri sunuyor, ancak bazı firmaların ürünlerini kargoya sokmadıkları belirtiliyor."]},"beginTime":3132,"endTime":3194,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3132&ask_summarization=1"},{"index":26,"title":"Kişisel Suplement Tercihleri","list":{"type":"unordered","items":["Konuşmacılar omega üç, revival lipid kidney, astroglus gibi sağlık için önemli suplementleri kullanıyorlar.","Bir konuşmacı pre-workout ürünleri haftada sadece 2-3 kez kullanıyor, bazen bir hafta kullanmıyor.","Kafein kullanımında dikkatli olunması gerektiği, pre-workout içildikten sonra ekstra kafein alınması önerilmiyor."]},"beginTime":3194,"endTime":3279,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3194&ask_summarization=1"},{"index":27,"title":"Özel Suplement Formülü","list":{"type":"unordered","items":["Konuşmacılar özel bir pre-workout formülü öneriyor: 8 gram st malat, 5 gram kreatin, 3 gram metalin, 1 gram Himalaya tuzu.","Bu formülü antrenmandan 20 dakika önce soğuk suyla içmek öneriliyor.","Türkiye'deki ürünlerde devlet yasaları nedeniyle bazı suplementlerin dozları yeterli olmadığı belirtiliyor."]},"beginTime":3279,"endTime":3371,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3279&ask_summarization=1"},{"index":28,"title":"Suplement Üretim Hakkında Görüşler","list":{"type":"unordered","items":["Türkiye'deki suplement üreticilerinin çoğunun gıda mühendisliği mezunu olduğu ve sporcu olmayanları belirtiyorlar.","Bu nedenle ürünlerin ortalama kalitesi düşük olduğu düşünülüyor.","Konuşmacılar son zamanlarda yağmuru ve nemli hava durumunu eleştiriyorlar."]},"beginTime":3371,"endTime":3439,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3371&ask_summarization=1"},{"index":29,"title":"Önemli Suplementler","list":{"type":"unordered","items":["St malat özellikle vücut geliştirme yapanlar için önemli bir suplement olarak öneriliyor.","Koenzin Q10, antrenman yaptıkça ve yaşla birlikte vücuttaki seviyelerinin düşmesi nedeniyle önemli bir suplement olarak belirtiliyor.","Astroglus böbrek sağlığı için ve tansiyonu düşürme etkisi olan önemli bir suplement olarak öneriliyor."]},"beginTime":3439,"endTime":3570,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3439&ask_summarization=1"},{"index":30,"title":"Antrenman Sürecindeki Beslenme","list":{"type":"unordered","items":["Esansiyel aminoasit ve karbonhidrat bileşikleri antrenman sırasında önemli.","Desproz, Vitargo ve Introver gibi ürünler antrenmandaki yüksek performans devamlılığını sağlıyor.","Sodyum öneriliyor, ancak ekstra kalsiyum takviyesi ritim bozukluğu yapabileceği için önerilmemektedir."]},"beginTime":3570,"endTime":3625,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3570&ask_summarization=1"},{"index":31,"title":"Yaşanan En Acı Tecrübeler","list":{"type":"unordered","items":["Konuşmacı, yarıştan önce yaşadığı bacak iltihap sorununu en acı tecrübelerinden biri olarak belirtiyor.","Konuşmacının arkadaşının Los Angeles yarışından önce su atıcı ayarlamasında hata yaptığı ve yarış sabahında peynirli pizza yediği için bağırsak düğümlenmesi yaşadığı anlatılıyor.","2013'te Türkiye şampiyonasında birinci olan konuşmacı, ikinci olarak Moğolistan'a gelen Ozan'ın dünya şampiyonu olduğunu öğreniyor."]},"beginTime":3630,"endTime":3796,"href":"/video/preview/16867433119008087808?parent-reqid=1769194884971057-6826107711943259510-balancer-l7leveler-kubr-yp-klg-168-BAL&text=TenaciousAlaf&t=3630&ask_summarization=1"},{"index":32,"title":"Dünya Şampiyonası Hikayesi","list":{"type":"unordered","items":["Konuşmacı, Türkiye şampiyonası sonrası federasyonlardan dünya şampiyonasına katılacaklarını öğrenince şok oluyor ve hemen diyetine başlıyor.","Türk Hava Yolları ile Moğolistan'a giderken özel tuzsuz yemek talep etmişler, ancak uçakta Türk Hava Yolları'nın klasik yemeğini yemek zorunda kalıyorlar.","Konuşmacı, milli sporcu olarak üniversite bursu alamadığını, vergi 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