{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/tr\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/tr\/author\/chalid\/","title":"\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL)","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"B5HcU3zA9T\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/itis-cekis-bacak-ppl\/\">\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL)<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/itis-cekis-bacak-ppl\/embed\/#?secret=B5HcU3zA9T\" width=\"600\" height=\"338\" title=\"&#8220;\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL)&#8221; &#8212; Training.fit\" data-secret=\"B5HcU3zA9T\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/ppl.jpg","thumbnail_width":1200,"thumbnail_height":800,"description":"Push, Pull, Legs, k\u0131saca PPL, antrenman\u0131 d\u00fczenlemenin yayg\u0131n yollar\u0131ndan biridir. \u00dc\u00e7 b\u00f6l\u00fcml\u00fc program\u0131n bu \u00e7e\u015fidinde ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00fc\u00e7 farkl\u0131 seans t\u00fcr\u00fcne da\u011f\u0131t\u0131rs\u0131n. Program\u0131n temel \u00f6zelli\u011fi, egzersizleri iti\u015f, \u00e7eki\u015f ve bacak olarak gruplamas\u0131d\u0131r. Bu seanslar\u0131 a\u015fa\u011f\u0131daki gibi bir takvimle d\u00fczenleyebilirsin: 1. hafta Pazartesi: iti\u015f (itme hareketleri) Sal\u0131: \u00e7eki\u015f (\u00e7ekme hareketleri) \u00c7ar\u015famba: bacak Per\u015fembe: dinlenme Cuma: dinlenme Cumartesi: iti\u015f Pazar: \u00e7eki\u015f 2. hafta Pazartesi: bacak Sal\u0131: dinlenme \u00c7ar\u015famba: iti\u015f Per\u015fembe: \u00e7eki\u015f [&hellip;]"}