{"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":"LIFTOFF: Koltuktan Haltere","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"1595VXYNoy\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/liftoff-koltuktan-haltere\/\">LIFTOFF: Koltuktan Haltere<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/liftoff-koltuktan-haltere\/embed\/#?secret=1595VXYNoy\" width=\"600\" height=\"338\" title=\"&#8220;LIFTOFF: Koltuktan Haltere&#8221; &#8212; Training.fit\" data-secret=\"1595VXYNoy\" 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\/2026\/10\/liftoff-couch-to-barbell-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"LIFTOFF: Koltuktan Haltere, Casey Johnston\u2019\u0131n a\u011f\u0131rl\u0131k antrenman\u0131na ad\u0131m ad\u0131m giri\u015f program\u0131d\u0131r. Kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla yapt\u0131\u011f\u0131n hareketlerle ba\u015flar, ard\u0131ndan damb\u0131llar\u0131 devreye sokar ve daha sonra halter antrenman\u0131na ge\u00e7er. Ama\u00e7, ba\u015flang\u0131\u00e7 seviyesindeki al\u0131\u015f\u0131lm\u0131\u015f halter programlar\u0131n\u0131 g\u00f6z korkutucu ya da ilk etapta fazla zorlay\u0131c\u0131 bulan okurlar\u0131n bu ge\u00e7i\u015fini kolayla\u015ft\u0131rmakt\u0131r. Bu plan kimlere uygun? Hi\u00e7 deneyimin yoksa ve a\u011f\u0131rl\u0131k salonunda antrenmana ge\u00e7i\u015fte rehberlik istiyorsan bu plan sana uygundur. \u0130lerledik\u00e7e ekipman ihtiyac\u0131n artar. Ba\u015flang\u0131\u00e7ta halter [&hellip;]"}