{"id":28693,"date":"2026-10-02T10:14:46","date_gmt":"2026-10-02T08:14:46","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28693"},"modified":"2026-10-18T04:44:03","modified_gmt":"2026-10-18T02:44:03","slug":"muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/","title":{"rendered":"Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme"},"content":{"rendered":"

Muscle & Strength Pyramid ba\u015flang\u0131\u00e7 d\u00fczeyi v\u00fccut geli\u015ftirme plan\u0131nda haftada d\u00f6rt antrenman vard\u0131r: ikisi daha a\u011f\u0131r y\u00fcklerle \u00e7al\u0131\u015fmaya, di\u011fer ikisi ise antrenman hacmi olu\u015fturmaya odaklan\u0131r. Plan\u0131n temelindeki yakla\u015f\u0131m\u0131 Eric Helms, Andy Morgan ve Andrea Valdez geli\u015ftirdi. \u00dcst ve alt v\u00fccudu ayr\u0131 g\u00fcnlerde \u00e7al\u0131\u015ft\u0131rmay\u0131 tercih eden yeni ba\u015flayanlar i\u00e7in haftada \u00fc\u00e7 g\u00fcn yap\u0131lan t\u00fcm v\u00fccut antrenmanlar\u0131na sistemli bir alternatif sunar.<\/p>\n

Bu plan kimlere uygun?<\/span><\/h2>\n

As\u0131l hedefin kaslar\u0131n\u0131 geli\u015ftirmekse ve haftada d\u00f6rt kez spor salonuna gitmek program\u0131na uyuyorsa bu plan\u0131 se\u00e7ebilirsin. Serbest a\u011f\u0131rl\u0131klara, kablo istasyonlar\u0131na ve makinelere ihtiyac\u0131n olacak. Yeni ba\u015flam\u0131\u015f olman, t\u00fcm v\u00fccudu ayn\u0131 seansta \u00e7al\u0131\u015ft\u0131rman\u0131 gerektirmez; ancak yine de hareketleri \u00f6\u011frenmen ve plan\u0131n hedefledi\u011fi efor d\u00fczeylerini anlaman gerekir.<\/p>\n

Haftal\u0131k d\u00fczen ve antrenman yap\u0131s\u0131<\/span><\/h2>\n

Tablolarda yazarlar\u0131n izin verdi\u011fi se\u00e7enekler aras\u0131ndan \u015fu hareketler se\u00e7ilmi\u015ftir: kablo row, damb\u0131l omuz press, lat pulldown ve Bulgarian split squat. \u0130lk sette yakla\u015f\u0131k iki tekrar yedekte b\u0131rak. \u00d6rne\u011fin pazartesi, \u00e7ar\u015famba, cuma ve cumartesi g\u00f6sterilen s\u0131rayla \u00e7al\u0131\u015f. G\u00f6r\u00fcnt\u00fclenen kas da\u011f\u0131l\u0131m\u0131 bu hareket se\u00e7imlerine dayan\u0131r.<\/p>\n

Alt v\u00fccut: kuvvet<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Halterle squat<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Deadlift<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Bulgarian split squat<\/a><\/td>\n3<\/td>\n8 her taraf<\/td>\n<\/tr>\n
Makinede ayakta bald\u0131r kald\u0131rma<\/a><\/td>\n4<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u00dcst v\u00fccut: kuvvet<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Bench press<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Damb\u0131lla omuz presi<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Alt v\u00fccut: hipertrofi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Halterle hip thrust<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Oturarak leg press<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Leg extension<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Yatarak leg curl<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Makinede oturarak bald\u0131r kald\u0131rma<\/a><\/td>\n4<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u00dcst v\u00fccut: hipertrofi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Bench press<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
E\u011fimli sehpada damb\u0131lla bench press<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Kabloda triseps pushdown<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Biseps curl<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u0130lerleme nas\u0131l sa\u011flan\u0131r?<\/span><\/h2>\n

Rehber, ba\u015flang\u0131\u00e7 y\u00fck\u00fcn\u00fc veya ilk sette ula\u015f\u0131lacak efor d\u00fczeyini belirler; belirtilen tekrarlar\u0131 do\u011fru teknikle tamamlad\u0131\u011f\u0131nda y\u00fck\u00fc k\u00fc\u00e7\u00fck ad\u0131mlarla art\u0131r\u0131rs\u0131n. RPE 8, yakla\u015f\u0131k iki tekrar daha yapabilecek durumda olman demektir. Y\u00fck\u00fc otomatik olarak art\u0131rmak yerine gerekti\u011finde ayn\u0131 y\u00fckle tekrar \u00e7al\u0131\u015f. Kaynak program, art arda ilerleme kaydedemedi\u011finde y\u00fck\u00fc k\u0131sa s\u00fcreli\u011fine azaltmay\u0131 da i\u00e7eriyor.<\/p>\n

Bilimsel ara\u015ft\u0131rmalar ne s\u00f6yl\u00fcyor?<\/span><\/h2>\n

Antrenman hacminin e\u015fitlendi\u011fi \u00e7al\u0131\u015fmalarda, t\u00fcm v\u00fccut ve b\u00f6lgesel antrenman programlar\u0131 kuvvet ve kas geli\u015fimi a\u00e7\u0131s\u0131ndan benzer sonu\u00e7lar verdi. Haftada d\u00f6rt g\u00fcn \u00e7al\u0131\u015fmak, yeni ba\u015flayanlar\u0131n v\u00fccut geli\u015ftirme antrenmanlar\u0131 i\u00e7in bir zorunluluk de\u011fil, haftal\u0131k d\u00fczen se\u00e7eneklerinden biridir. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir meta-analizde, setleri anl\u0131k kas t\u00fckeni\u015fine kadar s\u00fcrd\u00fcrmenin, bu noktaya ula\u015fmadan bitirmeye k\u0131yasla kas b\u00fcy\u00fcmesi a\u00e7\u0131s\u0131ndan belirgin bir avantaj\u0131 saptanmad\u0131. Bu sonu\u00e7, her seti kontrols\u00fcz bir son denemeye kadar zorlamak yerine belirli efor d\u00fczeylerini hedeflemekle uyumludur. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu \u00e7al\u0131\u015fmalar antrenman ilkelerini ve uygulama \u00f6nerilerini inceliyor. Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme plan\u0131n\u0131n di\u011fer iyi tasarlanm\u0131\u015f programlardan \u00fcst\u00fcn oldu\u011funu g\u00f6stermiyor.<\/p>\n

Program\u0131n kayna\u011f\u0131 ve s\u00fcr\u00fcm\u00fc<\/span><\/h2>\n

Program\u0131n \u00f6zg\u00fcn a\u00e7\u0131klamas\u0131: Eric Helms, Andy Morgan & Andrea Valdez \u2013 Novice Bodybuilding Program<\/a>.<\/p>\n","protected":false},"featured_media":28529,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[9097,9121,8536,9397,8719,8723,8707,9208,9652,8745,9399,7288,9808,9874,9810,9201,9229,8894],"popularity":6,"tf_plan_scope":"D\u00f6rt g\u00fcnl\u00fck \u00f6rnek hafta","tf_plan_notes":"Tablolarda yazarlar\u0131n izin verdi\u011fi se\u00e7enekler aras\u0131ndan \u015fu hareketler se\u00e7ilmi\u015ftir: kablo row, damb\u0131l omuz press, lat pulldown ve Bulgarian split squat. \u0130lk sette yakla\u015f\u0131k iki tekrar yedekte b\u0131rak. \u00d6rne\u011fin pazartesi, \u00e7ar\u015famba, cuma ve cumartesi g\u00f6sterilen s\u0131rayla \u00e7al\u0131\u015f. G\u00f6r\u00fcnt\u00fclenen kas da\u011f\u0131l\u0131m\u0131 bu hareket se\u00e7imlerine dayan\u0131r.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Alt v\u00fccut: kuvvet","session_exercises":[{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":2587,"exercise_label":"Bulgarian split squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 8 tekrar","is_optional":false},{"exercise_post":1969,"exercise_label":"Makinede ayakta bald\u0131r kald\u0131rma","fallback_muscle_groups":[],"working_sets":4,"prescription":"8 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"\u00dcst v\u00fccut: kuvvet","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1906,"exercise_label":"Kabloda row","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1827,"exercise_label":"Damb\u0131lla omuz presi","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1783,"exercise_label":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"Alt v\u00fccut: hipertrofi","session_exercises":[{"exercise_post":2683,"exercise_label":"Halterle hip thrust","fallback_muscle_groups":[],"working_sets":3,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1759,"exercise_label":"Oturarak leg press","fallback_muscle_groups":[],"working_sets":3,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1760,"exercise_label":"Leg extension","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1758,"exercise_label":"Yatarak leg curl","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1966,"exercise_label":"Makinede oturarak bald\u0131r kald\u0131rma","fallback_muscle_groups":[],"working_sets":4,"prescription":"15 tekrar","is_optional":false}]},{"session_key":"session-4","session_name":"\u00dcst v\u00fccut: hipertrofi","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1906,"exercise_label":"Kabloda row","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1826,"exercise_label":"E\u011fimli sehpada damb\u0131lla bench press","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps pushdown","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1765,"exercise_label":"Biseps curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 tekrar","is_optional":false}]}]},"yoast_head":"Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme » Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme\" \/>\n<meta property=\"og:description\" content=\"Muscle & Strength Pyramid ba\u015flang\u0131\u00e7 d\u00fczeyi v\u00fccut geli\u015ftirme plan\u0131nda haftada d\u00f6rt antrenman vard\u0131r: ikisi daha a\u011f\u0131r y\u00fcklerle \u00e7al\u0131\u015fmaya, di\u011fer ikisi ise antrenman hacmi olu\u015fturmaya odaklan\u0131r. Plan\u0131n temelindeki yakla\u015f\u0131m\u0131 Eric Helms, Andy Morgan ve Andrea Valdez geli\u015ftirdi. \u00dcst ve alt v\u00fccudu ayr\u0131 g\u00fcnlerde \u00e7al\u0131\u015ft\u0131rmay\u0131 tercih eden yeni ba\u015flayanlar i\u00e7in haftada \u00fc\u00e7 g\u00fcn yap\u0131lan t\u00fcm v\u00fccut antrenmanlar\u0131na sistemli bir alternatif sunar. Bu plan kimlere uygun? As\u0131l hedefin kaslar\u0131n\u0131 geli\u015ftirmekse ve haftada d\u00f6rt […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:44:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/muscle-strength-pyramid-novice-bodybuilding-varied-photo-overview.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme » Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/","og_locale":"tr_TR","og_type":"article","og_title":"Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme","og_description":"Muscle & Strength Pyramid ba\u015flang\u0131\u00e7 d\u00fczeyi v\u00fccut geli\u015ftirme plan\u0131nda haftada d\u00f6rt antrenman vard\u0131r: ikisi daha a\u011f\u0131r y\u00fcklerle \u00e7al\u0131\u015fmaya, di\u011fer ikisi ise antrenman hacmi olu\u015fturmaya odaklan\u0131r. Plan\u0131n temelindeki yakla\u015f\u0131m\u0131 Eric Helms, Andy Morgan ve Andrea Valdez geli\u015ftirdi. \u00dcst ve alt v\u00fccudu ayr\u0131 g\u00fcnlerde \u00e7al\u0131\u015ft\u0131rmay\u0131 tercih eden yeni ba\u015flayanlar i\u00e7in haftada \u00fc\u00e7 g\u00fcn yap\u0131lan t\u00fcm v\u00fccut antrenmanlar\u0131na sistemli bir alternatif sunar. Bu plan kimlere uygun? As\u0131l hedefin kaslar\u0131n\u0131 geli\u015ftirmekse ve haftada d\u00f6rt […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T02:44:03+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/muscle-strength-pyramid-novice-bodybuilding-varied-photo-overview.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/","name":"Muscle & Strength Pyramid: Yeni Ba\u015flayanlar \u0130\u00e7in V\u00fccut Geli\u015ftirme » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T08:14:46+00:00","dateModified":"2026-10-18T02:44:03+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-pyramid-yeni-baslayanlar-vucut-gelistirme\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28693"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/trainingsplan"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8894"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9229"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9201"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9810"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9874"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9808"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/7288"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9399"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8745"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9652"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9208"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8707"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8723"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8719"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9397"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8536"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9121"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/28529"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28693"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28693"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}