{"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":"nSuns D\u00f6rt G\u00fcnl\u00fck Do\u011frusal \u0130lerleme","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"HCE6UU9YDp\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/nsuns-dort-gunluk-dogrusal-ilerleme\/\">nSuns D\u00f6rt G\u00fcnl\u00fck Do\u011frusal \u0130lerleme<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/nsuns-dort-gunluk-dogrusal-ilerleme\/embed\/#?secret=HCE6UU9YDp\" width=\"600\" height=\"338\" title=\"&#8220;nSuns D\u00f6rt G\u00fcnl\u00fck Do\u011frusal \u0130lerleme&#8221; &#8212; Training.fit\" data-secret=\"HCE6UU9YDp\" 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\/nsuns-four-day-linear-progression-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"D\u00f6rt g\u00fcnl\u00fck nSuns plan\u0131, 5\/3\/1 tarz\u0131 bir y\u00fckleme d\u00fczeninden t\u00fcretilmi\u015f, kuvvet ve kas hacmi odakl\u0131, y\u00fcksek hacimli bir programd\u0131r. Y\u00fczdelere dayal\u0131 birden fazla set, performans setleri ve antrenman maksimumunda haftal\u0131k de\u011fi\u015fiklikler kullan\u0131r. Ana hareketlerdeki y\u00fcksek i\u015f y\u00fck\u00fc, bu plan\u0131 daha k\u0131sa bir ba\u015flang\u0131\u00e7 program\u0131ndan ay\u0131r\u0131r. Bu plan kimler i\u00e7in uygun? Hareketleri zaten biliyorsan ve daha uzun antrenmanlara zaman ay\u0131rabiliyorsan bu plan\u0131 se\u00e7ebilirsin. Program\u0131n kayna\u011f\u0131, nSuns\u2019a yeni ba\u015flayanlara d\u00f6rt g\u00fcnl\u00fck se\u00e7ene\u011fi [&hellip;]"}