{"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":"Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"Hs9QYeKQIL\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/\">Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/embed\/#?secret=Hs9QYeKQIL\" width=\"600\" height=\"338\" title=\"&#8220;Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1&#8221; &#8212; Training.fit\" data-secret=\"Hs9QYeKQIL\" 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\/531-for-beginners-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Jim Wendler\u2019\u0131n Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1 program\u0131, haftada \u00fc\u00e7 g\u00fcn uygulanan bir t\u00fcm v\u00fccut program\u0131d\u0131r; her antrenmanda iki ana hareketi, bu hareketleri peki\u015ftiren ek \u00e7al\u0131\u015fmalar ve yard\u0131mc\u0131 egzersizlerle birle\u015ftirir. Her antrenmanda daha y\u00fcksek bir maksimum a\u011f\u0131rl\u0131k denemek yerine, antrenman maksimumunu d\u00fc\u015f\u00fck tutar. Kondisyon \u00e7al\u0131\u015fmalar\u0131 da genel plana d\u00e2hildir. Bu plan kimlere uygun? Temel halter hareketlerini biliyor ve d\u00fczenli olarak tekrarlayabilece\u011fin bir kuvvet program\u0131 ar\u0131yorsan bu plan sana uygundur. Ad\u0131na ra\u011fmen, [&hellip;]"}