[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:tr":3,"nav:packages:tr":10,"footer-packages-v1":30,"blog-post:tr:bel-agrilarini-giderebilmek-icin-etkili-yontemler":251},{"data":4},{"campaign_alert":5,"campaign_text":6,"campaign_progress":7,"campaign_end_date":8,"popup_activated":7,"popup_url":9},"1","\u003Cdiv style=\"text-align: center; padding: 8px; font-weight: 600; font-size: 1.15rem; color: white;\">\r\n    Yeni Sayfaya Özel Bayram Fırsatı! Tüm paketlerde \u003Cspan style=\"color: #ff6347;\">%20 indirim\u003C\u002Fspan> için \u003Cspan style=\"background-color: #bbf7d0; color: #16a34a; padding: 2px 6px; border-radius: 4px;\">SHREDDED\u003C\u002Fspan> kodunu kullanın\r\n\u003C\u002Fdiv>","0","2026-06-05 23:59:59","\u003Cimg src=\"\u002Fimages\u002Fpackages\u002Ffullpackage.webp\"\u002F>",[11,16,21,26],{"id":12,"title":13,"slug":14,"type":15},1,"Her Şey Dahil Antrenman & Beslenme Programı: Tam Vücut Dönüşümünüz","her-sey-dahil-antrenman-beslenme-programi-tam-vucut-donusumunuz","full",{"id":17,"title":18,"slug":19,"type":20},2,"Kişiye Özel Beslenme Programı: Hedefinize Uygun Sağlıklı Plan","kisiye-ozel-beslenme-programi-hedefinize-uygun-saglikli-plan","nutrition",{"id":22,"title":23,"slug":24,"type":25},3,"Kişiye Özel Antrenman Programı: Daha Güçlü ve Fit Bir Vücut","kisiye-ozel-antrenman-programi-daha-guclu-ve-fit-bir-vucut","training",{"id":27,"title":28,"slug":29,"type":25},5,"Evde Antrenman Programı: Daha Fit Bir Vücut","evde-antrenman-programi-daha-fit-bir-vucut",[31,94,149,198],{"id":12,"uuid":32,"title":33,"titles":34,"slug":46,"slugs":47,"picture":59,"description":60,"keyDescriptions":74,"listPrice":87,"discountedPrice":92,"extensionDiscount":93,"type":15},"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":35,"en":33,"tr":13,"fr":36,"es":37,"pt":38,"it":39,"ar":40,"hi":41,"ur":42,"ru":43,"ja":44,"zh":45},"All-in-One Fitness- & Ernährungsprogramm: Deine komplette Körpertransformation","Programme Fitness & Nutrition Tout-en-Un : Votre Transformation Physique Complète","Programa Todo en Uno de Fitness y Nutrición: Tu Transformación Física Completa","Programa Completo de Fitness e Nutrição: A Sua Transformação Corporal Completa","Programma Fitness e Nutrizione Tutto in Uno: La Tua Trasformazione Fisica Completa","برنامج شامل للياقة والتغذية: تحوّل جسمك بالكامل","ऑल-इन-वन फिटनेस और न्यूट्रिशन प्रोग्राम: आपका पूरा बॉडी ट्रांसफॉर्मेशन","آل اِن وَن فٹنس اور نیوٹریشن پروگرام: آپ کی مکمل باڈی ٹرانسفارمیشن","Фитнес и питание всё в одном: полная трансформация тела","オールインワン・フィットネス＆栄養プログラム：理想の身体へ導く完全ボディメイク","一站式健身与营养计划：全面打造理想身材","all-in-one-fitness-nutrition-program-your-complete-body-transformation",{"de":48,"en":46,"tr":14,"fr":49,"es":50,"pt":51,"it":52,"ar":53,"hi":54,"ur":55,"ru":56,"ja":57,"zh":58},"all-in-one-fitness-ernahrungsprogramm-deine-komplette-korpertransformation","programme-fitness-nutrition-tout-en-un-votre-transformation-physique-complete","programa-todo-en-uno-de-fitness-y-nutricion-tu-transformacion-fisica-completa","programa-completo-de-fitness-e-nutricao-a-sua-transformacao-corporal-completa","programma-fitness-e-nutrizione-tutto-in-uno-la-tua-trasformazione-fisica-completa","barnamaj-shamil-lil-liyaqa-wat-taghziya-tahawul-jismik-bil-kamil","all-in-one-fitnes-aur-nutrition-program-aapka-pura-body-transformation","all-in-one-fitnes-aur-nutrition-program-aap-ki-mukammal-body-transformation","fitnes-i-pitanie-vse-v-odnom-polnaya-transformatsiya-tela","ooruinwan-fittonesu-eiyou-programmu-risou-no-karada-e-michibiku-kanzen-bodimeiku","yizhanshi-jianshen-yingyang-jihua-quanmian-dazao-lixiang-shencai","\u002Fimages\u002Fpackages\u002Ffullpackage.webp",[61,62,63,64,65,66,67,68,69,70,71,72,73],"A personalized gym workout program based on your body type, lifestyle, and goals.","Calculated for optimal sets, exercises, repetitions, and rest periods to boost your endurance and strength.","Developed for the best abdominal results.","The most effective cardio exercises added to your program based on your goals.","Guidance on supplement use, combinations, and timing.","Personalized nutrition to support muscle gain and fat loss.","Monthly updates based on progress photos to bring you closer to your goal.","Monthly check-ins for progress tracking.","Daily required intake of calories, proteins, carbs, and fats, customized for you.","Immediate answers to your questions throughout the program. Standard membership includes 8 questions per month, VIP includes 24.","Access to your personalized workout program via video.","Menus prepared based on your current body stats to achieve the best results towards your goals.","Easily submit questions through a mobile-compatible panel system.",[75,76,77,78,79,80,81,82,83,84,85,86],"Full Package","Personalized gym workout plans","Video-supported exercises for correct execution","Custom nutrition plans to support muscle gain and fat loss","Monthly updates based on progress photos","Effective cardio and ab workout programs","Free supplement advice","Weekly Q&A sessions with trainers","Alternative food suggestions for dietary preferences","Monthly status analyses for optimization","Gender-specific plans for men and women","Customized Program with Monthly Plans",{"1":88,"3":89,"6":90,"12":91},34.95,87.38,157.28,279.6,"",15,{"id":17,"uuid":95,"title":96,"titles":97,"slug":109,"slugs":110,"picture":122,"description":123,"keyDescriptions":134,"listPrice":144,"discountedPrice":92,"extensionDiscount":93,"type":20},"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":98,"en":96,"tr":18,"fr":99,"es":100,"pt":101,"it":102,"ar":103,"hi":104,"ur":105,"ru":106,"ja":107,"zh":108},"Individuelles Ernährungsprogramm: Dein Plan für eine bessere Form","Programme de Nutrition Personnalisé : Votre Plan pour une Meilleure Silhouette","Programa de Nutrición Personalizado: Tu Plan para una Mejor Figura","Programa de Nutrição Personalizado: O Seu Plano para uma Melhor Forma","Programma Nutrizionale Personalizzato: Il Tuo Piano per una Forma Migliore","برنامج تغذية مخصص: خطتك لجسم أكثر تناسقًا","पर्सनलाइज्ड न्यूट्रिशन प्रोग्राम: बेहतर बॉडी शेप के लिए आपका प्लान","پرسنلائزڈ نیوٹریشن پروگرام: بہتر جسمانی شکل کے لیے آپ کا پلان","Персональная программа питания: ваш план для лучшей формы","パーソナル栄養プログラム：理想のボディラインへ導くあなた専用プラン","个性化营养计划：打造更理想的身材线条","personalized-nutrition-program-your-plan-for-a-better-shape",{"de":111,"en":109,"tr":19,"fr":112,"es":113,"pt":114,"it":115,"ar":116,"hi":117,"ur":118,"ru":119,"ja":120,"zh":121},"individuelles-ernahrungsprogramm-dein-plan-fur-eine-bessere-form","programme-de-nutrition-personnalise-votre-plan-pour-une-meilleure-silhouette","programa-de-nutricion-personalizado-tu-plan-para-una-mejor-figura","programa-de-nutricao-personalizado-o-seu-plano-para-uma-melhor-forma","programma-nutrizionale-personalizzato-il-tuo-piano-per-una-forma-migliore","barnamaj-taghziya-mukhasas-khitatuk-lijism-akthar-tanasuqan","personalized-nutrition-program-behtar-body-shape-ke-liye-aapka-plan","personalized-nutrition-program-behtar-jismani-shakl-ke-liye-aap-ka-plan","personalnaya-programma-pitaniya-vash-plan-dlya-luchshey-formy","paasonaru-eiyou-puroguramu-risou-no-bodirain-e-michibiku-anata-senyo-puran","gexinghua-yingyang-jihua-dazao-geng-lixiang-de-shencai-xiantiao","\u002Fimages\u002Fpackages\u002Fnutrition.webp",[124,125,126,127,128,129,130,131,132,133],"Customized 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preferences and intolerances","Free advice on the use and combination of supplements","Weekly Q&A sessions with professional trainers","Regular progress tracking and analysis",{"1":145,"3":146,"6":147,"12":148},19.95,49.88,89.77,159.6,{"id":22,"uuid":150,"title":151,"titles":152,"slug":164,"slugs":165,"picture":177,"description":178,"keyDescriptions":188,"listPrice":197,"discountedPrice":92,"extensionDiscount":93,"type":25},"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":153,"en":151,"tr":23,"fr":154,"es":155,"pt":156,"it":157,"ar":158,"hi":159,"ur":160,"ru":161,"ja":162,"zh":163},"Individuelles Trainingsprogramm: Dein Plan für Kraft, Form und Fortschritt","Programme d’Entraînement Personnalisé : Votre Plan pour Force, Forme et Progrès","Programa de Entrenamiento Personalizado: Tu Plan para Fuerza, Forma y Progreso","Programa de Treino Personalizado: O Seu Plano para Força, Forma e Evolução","Programma di 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personalized training plan tailored to your body type, lifestyle, and goals.","Adjusting training frequency and intensity based on your needs.","Specially developed abdominal exercises for maximum results.","Effective cardio exercises tailored to your goals.","Advice on the optimal use of supplements.","Access to video-supported exercise programs for correct technique.","Weekly question-and-answer sessions with experts.","Regular updates based on your progress photos & details.","Easy access to all content.",[189,190,191,192,193,142,194,195,196,85,86],"Personalized workout plans for maximum performance","Video-supported exercises for correct execution and better results","Monthly plan updates based on your progress photos","Effective cardio and ab workout programs tailored to your goals","Free advice on the optimal use of supplements","Adjustable training frequency based on your schedule","Motivating progress tracking and analysis","Comprehensive monthly status analyses for continuous optimization",{"1":145,"3":146,"6":147,"12":148},{"id":27,"uuid":199,"title":200,"titles":201,"slug":213,"slugs":214,"picture":226,"description":227,"keyDescriptions":240,"listPrice":250,"discountedPrice":92,"extensionDiscount":93,"type":25},"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":202,"en":200,"tr":28,"fr":203,"es":204,"pt":205,"it":206,"ar":207,"hi":208,"ur":209,"ru":210,"ja":211,"zh":212},"Trainingsprogramm für zu Hause: Dein Weg zu einem fitteren Körper","Programme d’Entraînement à Domicile : Un Corps Plus Fit","Programa de Entrenamiento en Casa: Consigue un Cuerpo Más Fit","Programa de Treino em Casa: Conquiste um Corpo Mais Fit","Programma di Allenamento a Casa: Ottieni un Corpo Più Fit","برنامج تدريب منزلي: جسم أكثر لياقة","होम ट्रेनिंग प्रोग्राम: ज्यादा फिट बॉडी के लिए","ہوم ٹریننگ پروگرام: زیادہ فٹ جسم کے لیے","Домашняя программа тренировок: тело в лучшей форме","自宅トレーニングプログラム：より引き締まった身体へ","居家训练计划：打造更紧致有型的身材","home-training-program-build-a-fitter-body",{"de":215,"en":213,"tr":29,"fr":216,"es":217,"pt":218,"it":219,"ar":220,"hi":221,"ur":222,"ru":223,"ja":224,"zh":225},"trainingsprogramm-fur-zu-hause-dein-weg-zu-einem-fitteren-korper","programme-dentrainement-a-domicile-un-corps-plus-fit","programa-de-entrenamiento-en-casa-consigue-un-cuerpo-mas-fit","programa-de-treino-em-casa-conquiste-um-corpo-mais-fit","programma-di-allenamento-a-casa-ottieni-un-corpo-piu-fit","barnamaj-tadrib-manzili-jism-akthar-liyaqa","home-training-program-jyada-fit-body-ke-liye","home-training-program-zyada-fit-jism-ke-liye","domashnyaya-programma-trenirovok-telo-v-luchshey-forme","jitaku-toreeningu-puroguramu-yori-hikishimatta-karada-e","jujia-xunlian-jihua-dazao-geng-jinzhi-youxing-de-shencai","\u002Fimages\u002Fpackages\u002Fhome-workout.webp",[228,229,230,231,232,233,234,235,236,237,238,239],"A 12-week individualized training program tailored to your daily routine and goals. It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[241,242,243,244,245,246,247,248,249,85,86],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":145,"3":146,"6":147,"12":148},{"blog":252,"blogs":269},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":260,"category":261,"slugs":263,"date":264},488,"bel-agrilarini-giderebilmek-icin-etkili-yontemler","Bel Ağrılarını Giderebilmek İçin Etkili Yöntemler","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F297be44b08cf144183e1bc653226de8bc7ff662f.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F297be44b08cf144183e1bc653226de8bc7ff662f.jpg","\u003Cp>\u003Cstrong>BELİ AĞRIYAN KİŞİLERİN DÜZENLİ YAPMASI GEREKEN 8 TEMEL HAREKET\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>Bir egzersiz programında amaçlanan şeyler lokal kan akımını arttırarak iskemiyi (doku beslenmesindeki bozulmalar) önlemek, zayıf kasları güçlendirmek, mobilite ve fleksibiliteyi arttırmak, kişiye iyileştiğini göstererek kendine olan güvenini sağlamaktır.\u003C\u002Fp>\u003Cp>Bel ağrısı nedeni intervertebral diskte ise daha çok ekstansiyon, arka elemanlarda ise fleksiyon egzersizlerini tercih etmekteyiz.\u003C\u002Fp>\u003Cp>Egzersizler sert bir zeminde, her bir hareket günde iki defa olmak üzere en az 5 kez tekrarlanmalıdır. İyileşme gözlendikçe, tekrarların sayısı ve verilen direnç arttırılmalıdır.\u003C\u002Fp>\u003Cp>Bel ağrılı kişilerde kullanılan fleksiyon ve ekstansiyon egzersizleri aşağıda belirtildiği gibi yapabilirsiniz.\u003C\u002Fp>\u003Cp>\u003Cstrong>1- Pelvik tilt egzersizleri (Lomber izometrik  fleksiyon egzersizleri)\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> karın ve gluteal kasları güçlendirmek ve kas spazmını çözmek, lordozu düzeltmektir.\u003C\u002Fp>\u003Cul>\u003Cli>Sırt üstü konumda, dizler kırılarak yatılır.\u003C\u002Fli>\u003Cli>Beli yere değdirmek için karın kasları ağrısız olarak yapılabildiği kadar kasılır, 5’e kadar sayılarak tutulur, sonra gevşetilir.\u003C\u002Fli>\u003Cli>Beli kaldırmadan kalçalar kasılarak yukarı doğru hafifiçe kaldırılır, sonra gevşetilir.\u003C\u002Fli>\u003Cli>Bu kez bel yere bastırılarak kalça yukarıya kaldırılır, sonra gevşetilir.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp1-1-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp1-1-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp1-1-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp1-1-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp1-1-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Pelvik tilt egzersizi\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>Aynı egzersiz ayakta iken de yapılabilir.\u003C\u002Fp>\u003Cul>\u003Cli>Topuk duvardan 15-30 cm uzakta olacak şekilde bel duvara yaslanır.\u003C\u002Fli>\u003Cli>Belin konumu korunurken gövde ve dizler kırılarak aşağıya- yukarıya hareket ettirilir.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp2-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp2-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp2-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp2-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp2-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Pelvik tilt egzersizi ayakta\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>2-Kalça ve bel kaslarını germe egzersizi\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> kalça ve bel kaslarını germek, lordozu düzeltmek, spazmı çözmek ve fleksibiliteyi arttırmaktır.\u003C\u002Fp>\u003Cul>\u003Cli>Bacaklar uzatılarak sırtüstü yatılır.\u003C\u002Fli>\u003Cli>Ardından diz uzatılır ve diğer bacakta aynı hareket  tekrarlanır.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp3-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp3-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp3-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp3-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp3-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Kalça ve bel kaslarını germe egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cul>\u003Cli>Daha sonra eller dizler üzerinde kenetlenerek göğüse doğru çekilmeye çalışılır.\u003C\u002Fli>\u003Cli>Bu sırada baş öne doğru getirilir.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp4-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp4-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp4-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp4-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp4-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Kalça ve bel kaslarını germe egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>3-Doğrulma egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> karın kaslarını güçlendirmek ve gövde fleksibilitesini arttırmaktır.\u003C\u002Fp>\u003Cul>\u003Cli>Kollar yanda sırtüstü konumda yatılır.\u003C\u002Fli>\u003Cli>Çene göğüse dokundurulur, baş ve omuzlar yerden kaldırılarak yavaşça doğrulup oturulur.\u003C\u002Fli>\u003Cli>Çene göğüs üzerindeyken yavaş yavaş tekrar yatılır, karın gevşetilir.\u003C\u002Fli>\u003Cli>Kişi güçlendikçe, aynı hareket kollar göğüs üzerinde kenetlenerek, eller başın altına konarak tekrarlanır.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>\u003Cstrong>4-Modifiye doğrulma egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> karın kaslarını güçlendirmektir.\u003C\u002Fp>\u003Cul>\u003Cli>Kollar yanda, dizler bükülü olarak sırtüstü yatılır.\u003C\u002Fli>\u003Cli>Çene göğüse değdirilir, eller öne doğru uzatılır, eller dizlere değinceye kadar doğrulunur.\u003C\u002Fli>\u003Cli>Yavaşça tekrar yatılır, karın gevşetilir.\u003C\u002Fli>\u003Cli>Kişi güçlendikçe , aynı hareket kollar göğüs üzerinde kenetlenerek, eller başın altına konarak tekrarlanır.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp5-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp5-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp5-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp5-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp5-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong> Doğrulma egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>5-Yan doğrulma egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> yan karın kaslarını güçlendirmek ve fleksibiliteyi arttırmaktır.\u003C\u002Fp>\u003Cul>\u003Cli>Dizler bükülü şekilde sırtüstü yatılır. Kollar sağ kalçaya doğru düz olarak uzatılır ve gövde hafifçe kaldırılır.\u003C\u002Fli>\u003Cli>3’e sayıncaya kadar durulur ve yavaşça başlangıç konumuna dönülür, karın gevşetilir.\u003C\u002Fli>\u003Cli>Aynı hareketler karşı tarafta tekrarlanır.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp6-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp6-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp6-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp6-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp6-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Yan doğrulma egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>6-Hamstring germe egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> hamstringleri gevşeterek disk, posterior bağlar ve erektör spina kaslarına binen stresi azaltmak\u003C\u002Fp>\u003Cul>\u003Cli>Sırtüstü yatarak dizler bükülür.\u003C\u002Fli>\u003Cli>Dizlerden biri göğüse doğru yaklaştırılır.\u003C\u002Fli>\u003Cli>Eller uyluk arkasında kenetlenerek yapılabildiği kadar diz ekstansiyona, ayak dorsifleksiyona getirilirken bacak yavaşça vertikal konuma getirilinceye kadar çekilir.\u003C\u002Fli>\u003Cli>Hareket diğer bacak için tekrarlanır.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp7-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp7-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp7-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp7-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp7-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Hamstring germe egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>7-Kedi- deve egzersizi\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> sırt ve karın kaslarını güçlendirmek ve fleksibiliteyi arttırmaktır.\u003C\u002Fp>\u003Cul>\u003Cli>Emekleme pozisyonunda durulur.\u003C\u002Fli>\u003Cli>Sırt kedi sırtı gibi kamburlaştırılırken baş aşağıya doğru eğilir.\u003C\u002Fli>\u003Cli>Ardından tersi yapılır, bel aşağı doğru bastırılırken baş kaldırılır, öne bakılır.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp8-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp8-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp8-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp8-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp8-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Kedi- deve egzersizi\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>8-Sırt egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cstrong>Amaç;\u003C\u002Fstrong> sırt kaslarını güçlendirmek ve mobiliteyi arttırmaktır.\u003C\u002Fp>\u003Cul>\u003Cli>Kollar yana uzatılarak yüzüstü şekilde yatılır.\u003C\u002Fli>\u003Cli>Eller arkada baş ve omuzlar geriye olabildiğince kaldırılır. 5 sn kadar beklenir ve yavaşça başlangıç konumuna dönülür.\u003C\u002Fli>\u003C\u002Ful>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp9-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp9-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp9-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp9-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp9-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong> Sırt egzersizleri\u003C\u002Fstrong>\u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg src=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp10-1024x576.jpg\" alt=\"\" srcset=\"https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp10-1024x576.jpg 1024w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp10-300x169.jpg 300w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp10-768x432.jpg 768w, https:\u002F\u002Fshreddedbrothers.com\u002Fwp-content\u002Fuploads\u002F2019\u002F05\u002Fp10-600x338.jpg 600w\" sizes=\"100vw\">\u003C\u002Ffigure>\u003Cp>\u003Cstrong>Sırt egzersizleri 2\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>Saygı ve sevgiler,\u003C\u002Fp>\u003Cp>\u003Cstrong>Team Shredded Brothers\u003C\u002Fstrong>\u003C\u002Fp>","\u003Cp>BELİ AĞRIYAN KİŞİLERİN DÜZENLİ YAPMASI GEREKEN 8 TEMEL HAREKET Bir egzersiz programında amaçlanan şeyler lokal kan…\u003C\u002Fp>",40345,{"name":262,"id":12},"Antrenman",{"tr":254},{"timestamp":265,"day":266,"month":267,"year":268},"2019-08-22T09:03:43.000000Z","22","8","2019",{"mostPopular":270},[271,286,301,314,328,340,354,368,382,395,408,422,434,446,459],{"id":272,"slug":273,"title":274,"image":275,"picture":275,"thumbnail":276,"longDescription":92,"shortDescription":277,"views":278,"category":279,"slugs":280,"date":281},542,"kalori-cetveli-hangi-egzersiz-kac-kalori-yakar","Kalori Cetveli | Hangi Egzersiz Kaç Kalori Yakar?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5ba5b5a2b1cc8614a72458774a87b1ba03a0032f.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5ba5b5a2b1cc8614a72458774a87b1ba03a0032f.jpg","\u003Cp>Gündelik olarak bir çok sey yapıyoruz. Peki bunların hangisi ne kadar kalori yaktırıyor?\u003C\u002Fp>",512840,{"name":262,"id":12},{"tr":273},{"timestamp":282,"day":283,"month":284,"year":285},"2020-04-10T15:26:59.000000Z","10","4","2020",{"id":287,"slug":288,"title":289,"image":290,"picture":290,"thumbnail":291,"longDescription":92,"shortDescription":292,"views":293,"category":294,"slugs":295,"date":296},705,"en-dogru-formla-cable-row","En Doğru Formla Cable Row","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fcdb49b7aeddbb1c1f61422666356c5f66e2e9325.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fcdb49b7aeddbb1c1f61422666356c5f66e2e9325.jpg","\u003Cp>Cable Row, V-bar, Single grip handle, Rope ve Wide bar ekipmanları ile ağırlığı yere paralel bir şekilde kendimize çekerek yapılan, bir sırt ve kanat egzersizlerinden biridir.\u003C\u002Fp>",197955,{"name":262,"id":12},{"tr":288},{"timestamp":297,"day":298,"month":299,"year":300},"2021-12-23T18:19:08.000000Z","23","12","2021",{"id":302,"slug":303,"title":304,"image":305,"picture":305,"thumbnail":306,"longDescription":92,"shortDescription":307,"views":308,"category":309,"slugs":310,"date":311},615,"egzersiz-ve-tekrar-sayisi-kac-olmalidir","Egzersiz ve Tekrar Sayısı Kaç Olmalıdır?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F9dea808ceea578fd344f62b3f4da3f7202513421.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F9dea808ceea578fd344f62b3f4da3f7202513421.jpg","\u003Cp>Spor yapmaya başladığınız ve belirlediğiniz, amaç haline getirdiğiniz vücudunuzu nasıl yapacağınız, her antrenman gününde hareketleri keç set ve kaç tekrar yapacağınızı belirlemek sizin için önemli bir konudur.\u003C\u002Fp>",150871,{"name":262,"id":12},{"tr":303},{"timestamp":312,"day":313,"month":299,"year":285},"2020-12-07T01:34:06.000000Z","07",{"id":315,"slug":316,"title":317,"image":318,"picture":318,"thumbnail":319,"longDescription":92,"shortDescription":320,"views":321,"category":322,"slugs":323,"date":324},768,"en-dogru-formla-bent-over-barbell-row","En Doğru Formla Bent Over Barbell Row","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F3386aa7e41e2469b9403c487cbd9c467c68ca59e.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F3386aa7e41e2469b9403c487cbd9c467c68ca59e.jpg","\u003Cp>Bent Over Barbell Row orta sırt ve kanat kas gruplarının çalışmasını sağlayan, belirli ağırlıktaki ağırlık barını karın bölgesine çekerek uygulanan bir egzersizdir.\u003C\u002Fp>",149228,{"name":262,"id":12},{"tr":316},{"timestamp":325,"day":326,"month":283,"year":327},"2022-10-02T23:40:01.000000Z","03","2022",{"id":329,"slug":330,"title":331,"image":332,"picture":332,"thumbnail":333,"longDescription":92,"shortDescription":334,"views":335,"category":336,"slugs":337,"date":338},520,"damarli-olmanin-altin-kurallari","Damarlı Olmanın Altın Kuralları","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fc0dde636dc4aa2a130436c6647ca71487ba066ab.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fc0dde636dc4aa2a130436c6647ca71487ba066ab.jpg","\u003Cp>Damarları belirginleştirme işlemi aslında sandığınız kadar fazla kritere dayanmıyor temelde bazı noktalar var...\u003C\u002Fp>",133637,{"name":262,"id":12},{"tr":330},{"timestamp":339,"day":299,"month":5,"year":285},"2020-01-12T13:06:35.000000Z",{"id":341,"slug":342,"title":343,"image":344,"picture":344,"thumbnail":345,"longDescription":92,"shortDescription":346,"views":347,"category":348,"slugs":349,"date":350},780,"dogru-formla-dumbbell-overhead-tricep-extension","Doğru Formla Dumbbell Overhead Tricep Extension","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ffb8e8a5bbd0e7492f961692199c39f0261372152.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ffb8e8a5bbd0e7492f961692199c39f0261372152.jpg","\u003Cp>Dumbbell Overhead Tricep Extension Hareket Her iki elle, tek dumbbell’ı başın arka tarafında yukarı doğru kaldırarak yapılan ve triceps kas grubunun çalışmasını sağlayan bir arka kol egzersizidir.\u003C\u002Fp>",129081,{"name":262,"id":12},{"tr":342},{"timestamp":351,"day":352,"month":353,"year":327},"2022-07-14T08:02:38.000000Z","14","7",{"id":355,"slug":356,"title":357,"image":358,"picture":358,"thumbnail":359,"longDescription":92,"shortDescription":360,"views":361,"category":362,"slugs":363,"date":364},629,"dogru-formla-trapez-hareketleri","Doğru Formla Trapez Hareketleri","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Faf99ef1a94eacb9b7617034caacfaf65af399ee4.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Faf99ef1a94eacb9b7617034caacfaf65af399ee4.jpg","\u003Cp>Güçlü bir görüntü isteyenleriniz için, trapez gerçekten önemlidir.\u003C\u002Fp>",126965,{"name":262,"id":12},{"tr":356},{"timestamp":365,"day":366,"month":367,"year":300},"2021-03-04T18:28:24.000000Z","04","3",{"id":369,"slug":370,"title":371,"image":372,"picture":372,"thumbnail":373,"longDescription":92,"shortDescription":374,"views":375,"category":376,"slugs":377,"date":378},647,"kilo-verirken-kas-yapmak","Kilo Verirken Kas Yapmak","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F1bdd1aedf366f12a57569cab6ae435aff6826b10.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F1bdd1aedf366f12a57569cab6ae435aff6826b10.jpg","\u003Cp>Ayna karşısına geçtiğiniz ve kendinize ‘artık çok kilo aldım spora başlamalıyım’ dediğinizde akıllarda canlanan en önemli soru budur.\u003C\u002Fp>",121316,{"name":262,"id":12},{"tr":370},{"timestamp":379,"day":380,"month":381,"year":300},"2021-05-20T20:38:30.000000Z","20","5",{"id":383,"slug":384,"title":385,"image":386,"picture":386,"thumbnail":387,"longDescription":92,"shortDescription":388,"views":389,"category":390,"slugs":391,"date":392},564,"core-bolgesi-nedir-nasil-gelistirilir","Core Bölgesi Nedir? Nasıl Geliştirilir?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Faa27b84606ee71e95dc9de4efc4cf3551278137d.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Faa27b84606ee71e95dc9de4efc4cf3551278137d.jpg","\u003Cp>Vücut geliştirme ile ilgilenen veya bilinçli bir şekilde spor yapan her insan “core bölgesi” ni bilir. Core bölgemiz göğüs kafesinin alt bölümü ile kalça kemiği arasındaki bölge olarak adlandırılır...\u003C\u002Fp>",109343,{"name":262,"id":12},{"tr":384},{"timestamp":393,"day":394,"month":5,"year":285},"2020-01-29T15:49:46.000000Z","29",{"id":396,"slug":397,"title":398,"image":399,"picture":399,"thumbnail":400,"longDescription":92,"shortDescription":401,"views":402,"category":403,"slugs":404,"date":405},623,"egzersizler-ve-temel-hareketler","Egzersizler ve Temel Hareketler","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ffc5864d221265b0c6cbc9020180ff06e4c64dfa4.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ffc5864d221265b0c6cbc9020180ff06e4c64dfa4.jpg","\u003Cp>Vücut geliştirmeye yeni başlıyorsanız ve spor salonuna gittiğinizde elinizin altında bir vücut geliştirme programınız yoksa önceliğiniz bu olmalı.\u003C\u002Fp>",92141,{"name":262,"id":12},{"tr":397},{"timestamp":406,"day":407,"month":367,"year":300},"2021-03-25T19:42:33.000000Z","25",{"id":409,"slug":410,"title":411,"image":412,"picture":412,"thumbnail":413,"longDescription":92,"shortDescription":414,"views":415,"category":416,"slugs":417,"date":418},492,"sabah-kardiyo-yapmanin-faydalari","Sabah Kardiyo Yapmanın Faydaları","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fac5eb65a58a71c3e3ce1b6b54421af3ebaccf3ce.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fac5eb65a58a71c3e3ce1b6b54421af3ebaccf3ce.jpg","\u003Cp>Sabah egzersizinden önce nasıl beslenmeliyiz ? Antrenman öncesi ne yenileceği kişiden kişiye, egzersizin türüne, amacına, süreye…\u003C\u002Fp>",91200,{"name":262,"id":12},{"tr":410},{"timestamp":419,"day":420,"month":421,"year":268},"2019-09-16T03:14:24.000000Z","16","9",{"id":423,"slug":424,"title":425,"image":426,"picture":426,"thumbnail":427,"longDescription":92,"shortDescription":428,"views":429,"category":430,"slugs":431,"date":432},487,"kac-kilo-ile-calismaliyim-agir-kilo-mu-hafif-kilo-mu-dogru-kilo-ne-olmali","Kaç Kilo ile Çalışmalıyım?, Ağır Kilo mu? Hafif Kilo mu? Doğru Kilo Ne Olmalı?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F191bf7bc81f646ecac6f2590bbc73cb1c8e14e9c.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F191bf7bc81f646ecac6f2590bbc73cb1c8e14e9c.jpg","\u003Cp>Bodybuiding veya fitness spor dallarıyla uğraşan kişilerin en çok aklını karıştıran sorulardan birini sizlere açıklamaya çalışacağız.…\u003C\u002Fp>",78974,{"name":262,"id":12},{"tr":424},{"timestamp":433,"day":266,"month":267,"year":268},"2019-08-22T09:04:29.000000Z",{"id":435,"slug":436,"title":437,"image":438,"picture":438,"thumbnail":439,"longDescription":92,"shortDescription":440,"views":441,"category":442,"slugs":443,"date":444},602,"maksimum-oksijen-tuketimi-vo2-max-nedir","Maksimum oksijen tüketimi (VO2 MAX) Nedir?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F71078ada836bca838d6108abd15928e13a9f059d.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F71078ada836bca838d6108abd15928e13a9f059d.jpg","\u003Cp>Maksimum oksijen tüketimi olarak da bilinen VO2 max, bir kişinin yoğun egzersiz sırasında kullanabileceği maksimum oksijen miktarının ölçümüdür...\u003C\u002Fp>",75772,{"name":262,"id":12},{"tr":436},{"timestamp":445,"day":380,"month":283,"year":285},"2020-10-20T12:01:47.000000Z",{"id":447,"slug":448,"title":449,"image":450,"picture":450,"thumbnail":451,"longDescription":92,"shortDescription":452,"views":453,"category":454,"slugs":455,"date":456},558,"antrenman-sistemleri-ve-prensipleri","Antrenman Sistemleri ve Prensipleri","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F1c8965b1092800bb5986159e08a85b9a.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F1c8965b1092800bb5986159e08a85b9a.jpg","\u003Cp>Bu blogumuzda sizlere antrenman prensiplerini anlatıyoruz...\u003C\u002Fp>",72809,{"name":262,"id":12},{"tr":448},{"timestamp":457,"day":407,"month":458,"year":285},"2020-02-25T09:06:43.000000Z","2",{"id":460,"slug":461,"title":462,"image":463,"picture":463,"thumbnail":464,"longDescription":92,"shortDescription":465,"views":466,"category":467,"slugs":468,"date":469},701,"kardiyo-antrenmandan-once-mi-sonra-mi","Kardiyo Antrenmandan Önce mi? Sonra mı?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5103a8f5c71556cf6a25927fdf27ac5fe7283807.jpg","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5103a8f5c71556cf6a25927fdf27ac5fe7283807.jpg","\u003Cp>Genelde fitness ile ilgilenen bir çok kişinin aklında ‘kardiyoyu antrenmandan önce mi, sonra mı yapsam’ sorusu oldukça yaygındır.\u003C\u002Fp>",70977,{"name":262,"id":12},{"tr":461},{"timestamp":470,"day":471,"month":267,"year":300},"2021-08-19T20:18:04.000000Z","19"]