{"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":"Metallicadpa \/ Reddit PPL","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"OynPkQFo7c\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/metallicadpa-reddit-ppl\/\">Metallicadpa \/ Reddit PPL<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/metallicadpa-reddit-ppl\/embed\/#?secret=OynPkQFo7c\" width=\"600\" height=\"338\" title=\"&#8220;Metallicadpa \/ Reddit PPL&#8221; &#8212; Training.fit\" data-secret=\"OynPkQFo7c\" 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\/metallicadpa-reddit-ppl-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Metallicadpa\u2019n\u0131n Reddit PPL program\u0131, haftada alt\u0131 antrenmanda \u00e7ok eklemli hareketlerde kademeli ilerlemeyi y\u00fcksek tekrarl\u0131 yard\u0131mc\u0131 hareketlerle birle\u015ftirir. \u00c7eki\u015f, iti\u015f ve bacak antrenmanlar\u0131n\u0131n her biri haftada iki kez yap\u0131l\u0131r. Bu program\u0131n belirli hareket ve ilerleme kurallar\u0131 vard\u0131r; haftan\u0131 PPL g\u00fcnlerine b\u00f6lmeni \u00f6neren genel bir tavsiyeden daha fazlas\u0131n\u0131 sunar. Bu program kimler i\u00e7in uygun? Temel hareketleri bilen ve spor salonuna s\u0131k gitmeyi tercih eden, ba\u015flang\u0131\u00e7 d\u00fczeyinin son a\u015famas\u0131ndaki veya orta d\u00fczeydeki sporcular [&hellip;]"}