[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:tr":3,"nav:packages:tr":10,"footer-packages-v1":30,"blog-post:tr:plankler-bu-basit-egzersizin-en-etkili-karin-antrenmanlarindan-biri-olmasinin-nedeni":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 to your body type, lifestyle, and goals.","Special nutrition plans to support muscle gain and fat loss.","Daily calculation of calories, proteins, carbs, and fats for optimal results.","Menu creation based on your body statistics to achieve your goals.","Adjustments based on your preferences and intolerances.","Monthly adjustments based on your progress photos for continuous improvement.","Free recommendations for the optimal use of supplements.","Weekly question and answer sessions with experts.","Personalized guidance to help you achieve your goals.","Access all content anytime, anywhere.",[135,136,137,138,139,140,141,142,143,85,86],"Detailed nutrition plans tailored to your body type and lifestyle","Personalized programs to support muscle gain and fat loss","Daily calculation of calories, proteins, carbs, and fats for optimal results","Monthly updates based on your progress photos","Macronutrient analysis to create optimal menus","Alternative food suggestions based on your 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 Allenamento Personalizzato: Il Tuo Piano per Forza, Forma e Progressi","برنامج تدريب مخصص: خطتك للقوة واللياقة والتطور","पर्सनलाइज्ड ट्रेनिंग प्रोग्राम: ताकत, फिटनेस और प्रगति के लिए आपका प्लान","پرسنلائزڈ ٹریننگ پروگرام: طاقت، فٹنس اور ترقی کے لیے آپ کا پلان","Персональная программа тренировок: ваш план для силы, формы и 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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":278},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":17,"category":260,"slugs":262,"date":273},796,"plankler-bu-basit-egzersizin-en-etkili-karin-antrenmanlarindan-biri-olmasinin-nedeni","Plankler – Bu basit egzersizin en etkili karın antrenmanlarından biri olmasının nedeni","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5b8a29051a630f467edefb45eb19109ac1802d6c.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5b8a29051a630f467edefb45eb19109ac1802d6c.webp","\u003Cp>Karın egzersizi dendiğinde, çoğunlukla akla mekik veya crunch gelir. Ancak son yıllarda gerçek bir klasik haline gelmiş bir egzersiz var: Plank, diğer adıyla ön kol tahtası. Hareket ilk bakışta basit görünse de neredeyse tüm vücudu çalıştırır ve stabilite, duruş ve fonksiyonel güç için en etkili egzersizlerden biri olarak öne çıkar.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>İster yeni başlayan, ister hobi olarak spor yapan, isterse profesyonel sporcu olun, doğru şekilde yapılan planklar genel fitnessa önemli katkıda bulunabilir ve diğer birçok egzersizde daha iyi bir performans için temel oluşturabilir.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F1bb44b31-630b-4a51-8941-b3d43557d9f7.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Plank aslında nedir?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Klasik plank pozisyonunda ön kollarınız ve ayak parmak uçlarınız üzerinde durarak vücudu düz bir çizgi halinde tutarsınız. Dinamik egzersizlerden farklı olarak, burada neredeyse hiç hareket yoktur. Bunun yerine kaslar izometrik olarak çalışır - uzunluklarını önemli ölçüde değiştirmeden gerilim üretirler.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Bu sayede, özellikle stabilite ve güç aktarımından sorumlu derin çekirdek kaslar aktif hale gelir.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F9d02fda6-e424-413d-8075-47310658ef51.webp\" alt=\"plank\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Hangi kaslar çalıştırılır?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Plankler bir tam vücut egzersizidir. Özellikle şu kaslar büyük oranda çalışır:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>Kas Grubu\u003C\u002Fth>\u003Cth>Plank'taki Fonksiyonu\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>Rectus abdominis (düz karın kası)\u003C\u002Ftd>\u003Ctd>Gövdeyi destekler\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Derin karın kasları (Transversus abdominis)\u003C\u002Ftd>\u003Ctd>Gövde stabilitesini artırır\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Eğik karın kasları\u003C\u002Ftd>\u003Ctd>Yanlamasına kaymayı engeller\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Alt sırt\u003C\u002Ftd>\u003Ctd>Omurgayı destekler\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Kalça kasları\u003C\u002Ftd>\u003Ctd>Kalça ve leğen kemiğini stabilize eder\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Omuzlar\u003C\u002Ftd>\u003Ctd>Üst vücudu pozisyonda tutar\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Göğüs ve kollar\u003C\u002Ftd>\u003Ctd>Destekleme görevinde yardımcı olur\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Uyluklar\u003C\u002Ftd>\u003Ctd>Vücut gerilimini sağlar\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>Bu nedenle plank, sadece görünen karın kasları için basit bir egzersizden çok daha fazlasıdır.\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Faa27aa61-d438-4220-b512-545155b1943d.webp\" alt=\"plank\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Plankler ne işe yarar?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Çekirdek Stabilitesinin İyileştirilmesi\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Planklerin en büyük avantajı güçlü bir merkez oluşturmadaki katkılarıdır. Sağlam bir çekirdek, üst ve alt vücut arasında güç aktarımını iyileştirir ve neredeyse her spor hareketinin temelini oluşturur.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Sağlıklı Bir Duruşu Destekleme\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Uzun saatler oturmak genellikle vücut gerilimini kaybettirir. Düzenli plank antrenmanları, stabilizan kasların güçlenmesine katkıda bulunarak gündelik hayatta dik bir duruşu destekleyebilir.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Omurgayı Koruma\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Güçlü bir çekirdek, yüklerin daha iyi dağıtılmasına ve kaldırma veya taşıma hareketleri sırasında omurganın stabilize edilmesine yardımcı olur. Bu, günlük hayatta ve ağırlık antrenmanında yaralanma riskini azaltabilir.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Direnç Antrenmanında Daha İyi Performans\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Squat, deadlift, omuz press veya barfiks gibi hareketlerde çekirdek daima stabilizasyon sağlamalıdır. Eğitilmiş bir çekirdek genellikle daha iyi bir teknik ve daha verimli güç aktarımına olanak tanır.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Çeşitli Sporlar İçin Avantajlar\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Futbol, dövüş sporları, tenis, yüzme veya koşu olsun – neredeyse her spor dalı sağlam bir çekirdekten fayda sağlar. Yön değiştirme, dönüş ve hızlanma daha kontrollü bir şekilde gerçekleştirilebilir.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fd043c2bd-9c0e-4ee4-8ffb-76c6e456b847.webp\" alt=\"fitness\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Plankler kas yapımında etkili mi?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Evet – ancak bazı kısıtlamalarla.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Plankler özellikle çekirdek kaslarının gerilimi ve dayanıklılığını geliştirir. Ancak, karın kaslarının maksimal kas kütlesi için sadece planklar genellikle yeterli değildir. Kablo crunch veya asılı bacak kaldırma gibi progresif yükleme ile yapılan egzersizler genellikle daha güçlü büyüme uyarıları sunar.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Dolayısıyla plankler, çeşitli çekirdek antrenmanlarının mükemmel bir tamamlayıcısıdır.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F491c3428-5a0b-4775-949a-13a22f158e6c.webp\" alt=\"plank\" width=\"1280\" height=\"854\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>Plankler sırt ağrılarına iyi gelir mi?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Birçok kişi için hedeflenmiş bir çekirdek antrenmanı, alt sırt ağrılarını önleyebilir veya azaltabilir; çünkü bu şekilde stabilizan kaslar güçlendirilir. Ancak, mevcut ağrıları olan veya yaralanmaları bulunan kişilerin hareketi bireysel olarak uyarlamaları ve gerekirse tıbbi tavsiye almaları önerilir.\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F459680c6-9dd1-40e5-9c55-5e0362890bbf.webp\" alt=\"back pain\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Plankler ne zaman yapılmalı?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Birden çok mantıklı kullanım alanı vardır:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Isınmadan sonra, çekirdek kaslarını aktifleştirmek için.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Ağırlık antrenmanının sonunda, çekirdek bitirici olarak.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Antrenmansız günlerde, kısa bir stabilizasyon ünitesi olarak.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Evde yapılan egzersizlerde, az zaman veya ekipman varsa.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>Çok ağır maksimal kuvvet denemelerinden önce, aşırı uzun veya yorucu plank serileri yapılmamalıdır, böylece çekirdek kasları erken tükenmez.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F90240c40-4f43-475f-803c-52fe0ea9a513.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>Plankler ne sıklıkla yapılmalı?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Çoğu amatör sporcu için haftada iki ila dört seans yeterlidir. Kalite, süreden daha önemlidir. Temiz bir şekilde yapılan 30 ila 45 saniyelik bir plank, genellikle kötü teknikle yapılan birkaç dakikadan daha faydalı olur.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>İleri düzeydekiler yan planklar, RKC plank veya ağırlıklı plank gibi varyasyonlar yapabilirler.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fbf1429a8-8ad8-4eb6-a856-ef24d01f3d9e.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Tipik hatalar\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Birçok kişi teknik hatalar nedeniyle potansiyelini kaybeder:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Kalça aşağı sarkıyor.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Kalça fazla yukarı kaldırılıyor.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Baş fazla geriye doğru uzatılıyor.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Omuzlar yukarı çekiliyor.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Nefes tutuluyor.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Karın ve kalça kasları aktif olarak kasılmıyor.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>Amaç, baştan topuğa kadar düzgün bir hat oluşturarak düzgün nefes alıp verme ve maksimum vücut gerilimi sağlamaktır.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F0847baa4-d492-40c0-b81e-a8f9133c274d.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Plankler yeni başlayanlar için uygun mu?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Kesinlikle. Egzersiz kolayca ayarlanabilir:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Dizler üzerinde plank.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>10 ila 20 saniye gibi daha kısa süreli tutuşlar.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Uzun bir set yerine kısa tekrarlamalar.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Tutma süresinde yavaşça artış.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>Böylece neredeyse herkes güvenle antrenmana başlayabilir.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fe470ed73-c6e5-423a-8b65-296b5eb33d6c.webp\" alt=\"plank\" width=\"1280\" height=\"854\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Sonuç\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Plankler, güçlü bir merkez için en etkili vücut ağırlığı egzersizlerinden biridir. Çekirdek stabilitesini artırırlar, iyi bir duruşu desteklerler, birçok spor dalında güç aktarımını teşvik ederler ve ağırlık antrenmanını anlamlı bir şekilde tamamlarlar. Eğer hedef en yüksek kas gelişimi ise karın kası antrenmanını tamamen plankler ile değiştirmezler ancak sağlık, fitness ve fonksiyonel performans için temel bir egzersiz olarak neredeyse olmazsa olmazdırlar.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Kaynaklar\u003C\u002Fh3>\u003Ch3> \u003C\u002Fh3>\u003Cul>\u003Cli>Hibbs AE ve ark. \u003Ci>Çekirdek Stabilite ve Çekirdek Gücü Arttırılarak Performansın İyileştirilmesi\u003C\u002Fi>. Spor Tıbbı (2008).\u003C\u002Fli>\u003Cli>Reed CA ve ark. \u003Ci>Yalnız ve bütünleştirici çekirdek stabilite eğitiminin atletik performans ölçütleri üzerindeki etkileri: sistematik bir inceleme\u003C\u002Fi>. Spor Tıbbı (2012).\u003C\u002Fli>\u003Cli>Cleveland Clinic: “Niçin Plank Yapmaya Başlamalısınız?”.\u003C\u002Fli>\u003Cli>GoodRx Health: “Plankların 8 Kanıtlanmış Faydası ve Hangi Kasları Çalıştırdıkları”.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>","\u003Cp>Bu blog, planklerin ne olduğunu, hangi kasları çalıştırdığını, duruş, sırt, spor ve günlük yaşam için sunduğu faydaları, ne zaman etkili bir şekilde kullanılmaları gerektiğini ve neden neredeyse her antrenman programında sabit bir yeri hak ettiklerini kapsamlı bir şekilde açıklamaktadır.\u003C\u002Fp>",{"name":261,"id":12},"Antrenman",{"de":263,"en":264,"fr":265,"es":266,"pt":267,"it":268,"ar":269,"hi":270,"ur":271,"ru":272,"tr":254},"planks-warum-diese-einfache-ubung-zu-den-effektivsten-core-trainings-uberhaupt-gehort","planks-why-this-simple-exercise-is-among-the-most-effective-core-workouts","planches-pourquoi-cet-exercice-simple-figure-parmi-les-entrainements-de-gainage-les-plus-efficaces","planchas-por-que-este-ejercicio-sencillo-se-encuentra-entre-los-entrenamientos-de-core-mas-efectivos","pranchas-por-que-este-exercicio-simples-esta-entre-os-treinos-de-core-mais-eficazes","plank-perche-questo-semplice-esercizio-e-tra-gli-allenamenti-per-il-core-piu-efficaci","tmaryn-alblank-lmatha-taad-hthh-altmaryn-albsyt-mn-akthr-tdrybat-algthaa-faaaly","palkasa-kaya-yaha-saral-vayayama-sabsa-parabhava-kara-varakaaauta-ma-sa-eka-ha","plynk-y-sad-orzsh-sb-s-mothr-bnyady-orzsho-my-kyo-shaml","planki-pocemu-eto-prostoe-upraznenie-otnositsia-k-samym-effektivnym-trenirovkam-dlia-kora",{"timestamp":274,"day":275,"month":276,"year":277},"2026-06-14T07:02:46.000000Z","14","6","2026",{"mostPopular":279},[280,295,310,323,337,349,362,376,390,403,416,431,445,457,470],{"id":281,"slug":282,"title":283,"image":284,"picture":284,"thumbnail":285,"longDescription":92,"shortDescription":286,"views":287,"category":288,"slugs":289,"date":290},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>",512827,{"name":261,"id":12},{"tr":282},{"timestamp":291,"day":292,"month":293,"year":294},"2020-04-10T15:26:59.000000Z","10","4","2020",{"id":296,"slug":297,"title":298,"image":299,"picture":299,"thumbnail":300,"longDescription":92,"shortDescription":301,"views":302,"category":303,"slugs":304,"date":305},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>",197951,{"name":261,"id":12},{"tr":297},{"timestamp":306,"day":307,"month":308,"year":309},"2021-12-23T18:19:08.000000Z","23","12","2021",{"id":311,"slug":312,"title":313,"image":314,"picture":314,"thumbnail":315,"longDescription":92,"shortDescription":316,"views":317,"category":318,"slugs":319,"date":320},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>",150865,{"name":261,"id":12},{"tr":312},{"timestamp":321,"day":322,"month":308,"year":294},"2020-12-07T01:34:06.000000Z","07",{"id":324,"slug":325,"title":326,"image":327,"picture":327,"thumbnail":328,"longDescription":92,"shortDescription":329,"views":330,"category":331,"slugs":332,"date":333},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>",149224,{"name":261,"id":12},{"tr":325},{"timestamp":334,"day":335,"month":292,"year":336},"2022-10-02T23:40:01.000000Z","03","2022",{"id":338,"slug":339,"title":340,"image":341,"picture":341,"thumbnail":342,"longDescription":92,"shortDescription":343,"views":344,"category":345,"slugs":346,"date":347},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>",133635,{"name":261,"id":12},{"tr":339},{"timestamp":348,"day":308,"month":5,"year":294},"2020-01-12T13:06:35.000000Z",{"id":350,"slug":351,"title":352,"image":353,"picture":353,"thumbnail":354,"longDescription":92,"shortDescription":355,"views":356,"category":357,"slugs":358,"date":359},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>",129072,{"name":261,"id":12},{"tr":351},{"timestamp":360,"day":275,"month":361,"year":336},"2022-07-14T08:02:38.000000Z","7",{"id":363,"slug":364,"title":365,"image":366,"picture":366,"thumbnail":367,"longDescription":92,"shortDescription":368,"views":369,"category":370,"slugs":371,"date":372},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>",126956,{"name":261,"id":12},{"tr":364},{"timestamp":373,"day":374,"month":375,"year":309},"2021-03-04T18:28:24.000000Z","04","3",{"id":377,"slug":378,"title":379,"image":380,"picture":380,"thumbnail":381,"longDescription":92,"shortDescription":382,"views":383,"category":384,"slugs":385,"date":386},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>",121311,{"name":261,"id":12},{"tr":378},{"timestamp":387,"day":388,"month":389,"year":309},"2021-05-20T20:38:30.000000Z","20","5",{"id":391,"slug":392,"title":393,"image":394,"picture":394,"thumbnail":395,"longDescription":92,"shortDescription":396,"views":397,"category":398,"slugs":399,"date":400},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>",109338,{"name":261,"id":12},{"tr":392},{"timestamp":401,"day":402,"month":5,"year":294},"2020-01-29T15:49:46.000000Z","29",{"id":404,"slug":405,"title":406,"image":407,"picture":407,"thumbnail":408,"longDescription":92,"shortDescription":409,"views":410,"category":411,"slugs":412,"date":413},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>",92139,{"name":261,"id":12},{"tr":405},{"timestamp":414,"day":415,"month":375,"year":309},"2021-03-25T19:42:33.000000Z","25",{"id":417,"slug":418,"title":419,"image":420,"picture":420,"thumbnail":421,"longDescription":92,"shortDescription":422,"views":423,"category":424,"slugs":425,"date":426},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>",91199,{"name":261,"id":12},{"tr":418},{"timestamp":427,"day":428,"month":429,"year":430},"2019-09-16T03:14:24.000000Z","16","9","2019",{"id":432,"slug":433,"title":434,"image":435,"picture":435,"thumbnail":436,"longDescription":92,"shortDescription":437,"views":438,"category":439,"slugs":440,"date":441},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>",78972,{"name":261,"id":12},{"tr":433},{"timestamp":442,"day":443,"month":444,"year":430},"2019-08-22T09:04:29.000000Z","22","8",{"id":446,"slug":447,"title":448,"image":449,"picture":449,"thumbnail":450,"longDescription":92,"shortDescription":451,"views":452,"category":453,"slugs":454,"date":455},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>",75770,{"name":261,"id":12},{"tr":447},{"timestamp":456,"day":388,"month":292,"year":294},"2020-10-20T12:01:47.000000Z",{"id":458,"slug":459,"title":460,"image":461,"picture":461,"thumbnail":462,"longDescription":92,"shortDescription":463,"views":464,"category":465,"slugs":466,"date":467},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>",72801,{"name":261,"id":12},{"tr":459},{"timestamp":468,"day":415,"month":469,"year":294},"2020-02-25T09:06:43.000000Z","2",{"id":471,"slug":472,"title":473,"image":474,"picture":474,"thumbnail":475,"longDescription":92,"shortDescription":476,"views":477,"category":478,"slugs":479,"date":480},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":261,"id":12},{"tr":472},{"timestamp":481,"day":482,"month":444,"year":309},"2021-08-19T20:18:04.000000Z","19"]