{"id":14446,"date":"2024-07-22T00:00:40","date_gmt":"2024-07-22T00:00:40","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14446"},"modified":"2024-07-22T17:00:32","modified_gmt":"2024-07-22T17:00:32","slug":"fine-tune-your-biceps-in-4-weeks","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/fine-tune-your-biceps-in-4-weeks\/","title":{"rendered":"PAZILARINIZA 4 HAFTADA INCE AYAR YAPIN"},"content":{"rendered":"<\/p>\n
Bu yeni egzersiz teknikleri, bis’inizin b\u00fcy\u00fckl\u00fc\u011f\u00fcnden bahsetmiyorum bile, kol e\u011fitimine yakla\u015f\u0131m\u0131n\u0131z\u0131 de\u011fi\u015ftirecektir.<\/em><\/h5>\n
\"bicepsflexing\"<\/figure>\n

Paz\u0131lar\u0131n\u0131z\u0131 tan\u0131mlayan t\u00fcm s\u0131fatlar aras\u0131nda ihmal edilenler muhtemelen bunlardan biri de\u011fildir. Cidden, bu hafta silah e\u011fitiminden ka\u00e7\u0131nman\u0131 istemek gezegenden d\u00f6nmeyi b\u0131rakmas\u0131n\u0131 istemek gibi olur. Bir grup olarak, v\u00fccut geli\u015ftiriciler genellikle kollara di\u011fer v\u00fccut par\u00e7alardan daha fazla dikkat verir, g\u00f6\u011f\u00fcs i\u00e7in saklar. Ancak zirveleriniz hedeflerinize uygun ya\u015fam\u0131yorsa veya pompa plana g\u00f6re gitmiyorsa ne yapmal\u0131s\u0131n\u0131z? Konu \u00f6zveri olmad\u0131\u011f\u0131ndan, kol antrenmanlar\u0131n\u0131zda ince ve etkili de\u011fi\u015fiklikler yaparak kol antrenman\u0131n\u0131n ince noktalar\u0131na bakman\u0131n zaman\u0131 geldi. Burada \u00f6zetlenen d\u00f6rt haftal\u0131k \u00f6zel egzersiz rutini ile, en az\u0131ndan d\u00fcnya kollar\u0131n\u0131z\u0131 \u00e7evirmeyi b\u0131rak\u0131rsa b\u00fcy\u00fcmeye devam edecektir.<\/p>\n

DAHA \u0130y\u0130 PAZ\u0131LAR<\/h2>\n

\u00d6n\u00fcm\u00fczdeki ay boyunca paz\u0131lar\u0131n\u0131z\u0131 en y\u00fcksek yo\u011funlukta vuraca\u011f\u0131z ve ayn\u0131 zamanda her antrenmandaki k\u00fc\u00e7\u00fck ayr\u0131nt\u0131lara \u00e7ok dikkat edece\u011fiz. Her hafta paz\u0131 e\u011fitiminin belirli bir alan\u0131na veya y\u00f6n\u00fcne odaklan\u0131r. Muhtemelen bu egzersizlerden baz\u0131lar\u0131n\u0131 bir s\u00fcredir haftadan haftaya kullan\u0131yorsunuz, bu y\u00fczden \u00e7ok tan\u0131d\u0131k gelebilirler. Ancak baz\u0131 hamleler ve e\u011fitim planlar\u0131 size tamamen yabanc\u0131 olabilir, bu da bu ipu\u00e7lar\u0131n\u0131 ele almak i\u00e7in ba\u015fka bir harika nedendir. Buna ek olarak, her haftan\u0131n egzersizi ard\u0131\u015f\u0131k haftalarda kullan\u0131labilir.<\/p>\n

Son olarak, t\u00fcm egzersizler i\u00e7in, belirlenen rep aral\u0131\u011f\u0131nda ba\u015far\u0131s\u0131z olman\u0131z\u0131 sa\u011flayan bir a\u011f\u0131rl\u0131k se\u00e7in. Ayr\u0131ca, e\u011fitiminizi bir sonraki seviyeye ta\u015f\u0131mak i\u00e7in \u00e7e\u015fitli teknikler sunan bir yo\u011funluk men\u00fcs\u00fc sunuyoruz. Talimatlar\u0131 dikkatlice izleyin ve * sembol\u00fcn\u00fc g\u00f6rd\u00fc\u011f\u00fcn\u00fcz son birka\u00e7 setinizde yo\u011funluk tekniklerini kullan\u0131n.<\/p>\n

BICEPS RUT\u0130n<\/h2>\n

* sembol\u00fcn\u00fc g\u00f6rd\u00fc\u011f\u00fcn\u00fcz son birka\u00e7 setinizde yo\u011funluk tekniklerini (a\u015fa\u011f\u0131da) kullan\u0131n.<\/p>\n

1. HAFTA (GENEL K\u00dcTLE ODA\u011e\u0131)<\/strong><\/h3>\n
\n\n\n\n\n\n\n\n\n
al\u0131\u015ft\u0131rma<\/strong><\/td>\nAyarlar<\/strong><\/td>\nReps<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Oturan Halter K\u0131vr\u0131lmas\u0131 (d\u00fc\u015f\u00fc\u015f bank\u0131nda)<\/td>\n4<\/td>\n8-12*<\/td>\n<\/tr>\n
D\u00fcz Bar Vaiz K\u0131vr\u0131lmas\u0131<\/td>\n4<\/td>\n8-12<\/td>\n<\/tr>\n
E\u011fimli Damb\u0131l K\u0131vr\u0131lmas\u0131<\/td>\n3<\/td>\n10-15*<\/td>\n<\/tr>\n
\u00c7eki\u00e7 K\u0131vr\u0131lmas\u0131<\/td>\n3<\/td>\n10-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

2. HAFTA (UZUN, D\u0131\u015e KAFA ODA\u011e\u0131)<\/strong><\/h3>\n
\n\n\n\n\n\n\n\n\n
al\u0131\u015ft\u0131rma<\/strong><\/td>\nAyarlar<\/strong><\/td>\nReps<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Yak\u0131n Kavrama Halter K\u0131vr\u0131lmas\u0131<\/td>\n5<\/td>\n6-15*<\/td>\n<\/tr>\n
E\u011fimli Kablo K\u0131vr\u0131lmas\u0131<\/td>\n4<\/td>\n8-10<\/td>\n<\/tr>\n
Oturan Alternatif Damb\u0131l K\u0131vr\u0131lmas\u0131<\/td>\n4<\/td>\n12-15<\/td>\n<\/tr>\n
Ters K\u0131vr\u0131lma<\/td>\n4<\/td>\n10-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

3. HAFTA (KISA, \u0130\u00e7 KAFA ODA\u011eI)<\/strong><\/h3>\n
\n\n\n\n\n\n\n\n\n
al\u0131\u015ft\u0131rma<\/strong><\/td>\nAyarlar<\/strong><\/td>\nReps<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Diz \u00e7\u00f6ken E\u011fimli Kablo K\u0131vr\u0131lmas\u0131<\/td>\n5<\/td>\n15<\/td>\n<\/tr>\n
Ayakta Tek Kollu Damb\u0131l Vaiz K\u0131vr\u0131lmas\u0131<\/td>\n4<\/td>\n12*<\/td>\n<\/tr>\n
Geni\u015f Kavramal\u0131 Halter K\u0131vr\u0131lmas\u0131<\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Kablo \u00c7eki\u00e7 K\u0131v\u0131r\u0131c\u0131<\/td>\n2<\/td>\n15*<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

4. HAFTA (AYRILIK ODAKLI)<\/strong><\/h3>\n
\n\n\n\n\n\n\n\n\n
al\u0131\u015ft\u0131rma<\/strong><\/td>\nAyarlar<\/strong><\/td>\nReps<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Yalan Kablo K\u0131vr\u0131lmas\u0131<\/td>\n5<\/td>\n15-20<\/td>\n<\/tr>\n
Vaiz Curl<\/td>\n4<\/td>\n15<\/td>\n<\/tr>\n
Zottman K\u0131vr\u0131lmas\u0131<\/td>\n4<\/td>\n15-20<\/td>\n<\/tr>\n
4 B\u00f6l\u00fcml\u00fc Duvar K\u0131vr\u0131lmas\u0131<\/td>\n1<\/td>\n100 **<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

*Egzersiz ba\u015f\u0131na bir yo\u011funluk tekni\u011fi se\u00e7in ve sadece son sette kullan\u0131n.<\/p>\n

** Sayfa 112’de g\u00f6rece\u011finiz gibi, 4 B\u00f6l\u00fcml\u00fc Duvar K\u0131vr\u0131lmas\u0131 sizi her ad\u0131mda daha g\u00fc\u00e7l\u00fc bir konuma getirir. Ancak, gerekirse 100-rep setini yerine getirmek i\u00e7in daha hafif a\u011f\u0131rl\u0131klara sahip olmak.<\/p>\n

YO\u011eUNLUK MEN\u00dcS\u00dc<\/strong><\/h2>\n

* sembol\u00fcn\u00fc her g\u00f6rd\u00fc\u011f\u00fcn\u00fczde bu yo\u011funluk tekniklerini kullan\u0131n. Belirli bir al\u0131\u015ft\u0131rma i\u00e7in bir teknik se\u00e7in ve bu hareketin yaln\u0131zca son k\u00fcmesinde kullan\u0131n.<\/p>\n

K\u0131smi Temsilciler<\/u>:<\/strong>\u00a0Bir hareketin \u00fcst, orta veya alt k\u0131sm\u0131nda k\u0131smi bir hareket aral\u0131\u011f\u0131nda reps ger\u00e7ekle\u015ftirin.<\/p>\n

Zorunlu Temsilciler<\/u>:<\/strong>\u00a0Bir anl\u0131k kas yetmezli\u011fi noktas\u0131n\u0131 ge\u00e7ebilmeniz i\u00e7in bir setin sonunda bir e\u011fitim orta\u011f\u0131n\u0131n temsilcilerle size yard\u0131mc\u0131 olmas\u0131. E\u015finiz, sadece hareket etmeye devam etmeniz ve yap\u0131\u015fma noktas\u0131n\u0131 ge\u00e7meniz i\u00e7in gerekli g\u00fc\u00e7le a\u011f\u0131rl\u0131\u011f\u0131n kald\u0131r\u0131lmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

B\u0131rakma Setleri<\/u>:<\/strong>\u00a0Temsilcilerinizi a\u011f\u0131r bir sette tamamlad\u0131ktan sonra, \u00e7ubu\u011fun her iki taraf\u0131ndan e\u015fit miktarda a\u011f\u0131rl\u0131\u011f\u0131 h\u0131zla soyun, daha hafif damb\u0131llar\u0131 se\u00e7in veya pimini y\u0131\u011f\u0131nda yukar\u0131 ta\u015f\u0131y\u0131n. Ba\u015far\u0131s\u0131z olana kadar repping devam edin, sonra daha fazla temsilci tamamlamak i\u00e7in daha fazla a\u011f\u0131rl\u0131k \u00e7\u0131kar\u0131n.<\/p>\n

Dinlenme Duraklatma<\/u>:<\/strong>\u00a0Daha fazla reps s\u0131kmak i\u00e7in bir set s\u0131ras\u0131nda k\u0131sa dinlenme s\u00fcreleri al\u0131n. 5-6 reps (5RM) i\u00e7in kald\u0131rabilece\u011finiz bir a\u011f\u0131rl\u0131k kullan\u0131n, ancak sadece 2-3 reps yap\u0131n, 20 saniye kadar dinlendirin, sonra ba\u015fka bir 2-3 rep i\u00e7in deneyin. K\u0131sa bir s\u00fcre tekrar dinlenin, sonra kald\u0131rabilece\u011finiz kadar reps deneyin ve bir kez daha tekrarlay\u0131n.<\/p>\n

\"7<\/figure>\n

E\u011eIMLI KABLO K\u0131VR\u0131LMAS\u0131<\/h2>\n

Ana faydalar\u0131: tepeyi artt\u0131r\u0131r, omuz zorlu\u011funu en aza indirir.<\/p>\n

ba\u015flamak<\/strong><\/p>\n

D sapl\u0131 d\u00fc\u015f\u00fck kasnak kablosundan uza\u011fa bakan e\u011fimli bir bank yerle\u015ftirin. Spor salonunuzda FreeMotion gibi ayarlanabilir kollara sahip bir kablo ge\u00e7it istasyonu varsa, her iki kolu da ayn\u0131 anda kullan\u0131n. D-saplar\u0131n\u0131 kavray\u0131n ve kollar\u0131n\u0131z\u0131n arkan\u0131za \u00e7ekilmesini sa\u011flayarak bank\u0131n arkas\u0131na yaslan\u0131n, sonra belden hafif\u00e7e \u00f6ne do\u011fru e\u011filin.<\/p>\n

eylem<\/strong><\/p>\n

Dirseklerinizi sabit tutarak, tutamaklar\u0131 \u00f6ne do\u011fru k\u0131v\u0131r\u0131n. Paz\u0131lar\u0131n\u0131z\u0131 sert\u00e7e s\u0131k\u0131n, sonra yava\u015f\u00e7a ba\u015flang\u0131ca d\u00f6n\u00fcn.<\/p>\n

Odakta E\u011fimli Kablo K\u0131vr\u0131lmas\u0131<\/strong><\/p>\n

Delt tutulumunu kald\u0131r\u0131rken paz\u0131lar\u0131n uzun kafas\u0131na bir stre\u00e7 yerle\u015ftirmek, paz\u0131lar\u0131 patlatman\u0131n ve zirvelere y\u00fckseklik eklemenin ba\u015fka bir harika yoludur. Bu kollar\u0131 bir seferde veya her iki koldan birini yapabilirsiniz, ancak her iki durumda da, kollar\u0131n\u0131z\u0131n geri \u00e7ekilmesine izin vermek i\u00e7in \u00f6ne e\u011filin, bu da standart versiyonda yayg\u0131n olan delt rahats\u0131zl\u0131\u011f\u0131n\u0131 en aza indirir. Anahtar, ba\u015far\u0131s\u0131zl\u0131\u011fa ula\u015fana kadar dirseklerinizi m\u00fcmk\u00fcn oldu\u011funca geri tutmak, ard\u0131ndan deltlerinizin birka\u00e7 temsilciyi daha yumruklamak i\u00e7in dahil olmas\u0131na izin vermektir. Kablonun do\u011fru y\u00fcksekli\u011fi ve a\u00e7\u0131s\u0131 her ki\u015fi i\u00e7in farkl\u0131 olacakt\u0131r, bu y\u00fczden \u00f6nce hafif a\u011f\u0131rl\u0131kl\u0131 birka\u00e7 rep deneyin.<\/p>\n

DIZ \u00c7\u00d6KME E\u011eIMLI KABLO K\u0131VR\u0131LMAS\u0131<\/h2>\n

Ana fayda: k\u0131sa kafa oda\u011f\u0131n\u0131 geli\u015ftirir.<\/p>\n

ba\u015flamak<\/strong><\/p>\n

Omuz seviyesindeki bir kablo setine d\u00fcz bir \u00e7ubuk tak\u0131n. Neredeyse dik olarak ayarlanm\u0131\u015f ayarlanabilir bir bankta, dizleriniz bank koltu\u011funda veya ayaklar\u0131n\u0131z yere dikilmi\u015f \u015fekilde kablo istasyonuna bakacak \u015fekilde geriye do\u011fru oturun. G\u00f6vdeniz tam olarak desteklenmeli, g\u00f6\u011fs\u00fcn\u00fcz bank\u0131n tepesine do\u011fru olacak \u015fekilde.<\/p>\n

eylem<\/strong><\/p>\n

\u00c7ubu\u011fu omuz geni\u015fli\u011finde bir kavrama ile kavray\u0131n, kollar\u0131n\u0131z\u0131n \u00f6n\u00fcn\u00fczde uzanmas\u0131n\u0131 sa\u011flar; ba\u015flang\u0131\u00e7ta kabloda gev\u015feklik olmad\u0131\u011f\u0131ndan emin olun. Dirseklerinizi yerinde tutun, \u00e7ubu\u011fu y\u00fcz\u00fcn\u00fcze do\u011fru k\u0131v\u0131r\u0131n, sonra hareketi yava\u015f\u00e7a tersine \u00e7evirin.<\/p>\n

Odakta Diz \u00c7\u00f6ken E\u011fimli Kablo K\u0131vr\u0131lmas\u0131<\/strong><\/p>\n

Paz\u0131lar\u0131n uzun kafas\u0131 veya zirvesi hakk\u0131nda konu\u015ftuk, ama \u015fimdi i\u00e7, k\u0131sa kafaya odaklanal\u0131m, \u00e7\u00fcnk\u00fc bi’nizin aynaya nas\u0131l g\u00f6r\u00fcnd\u00fc\u011f\u00fcnden en \u00e7ok sorumlu olan \u015fey bu. Paz\u0131lar\u0131n bu i\u00e7 k\u0131sm\u0131nda kal\u0131nl\u0131k ve boyut eksikli\u011fi varsa, bunun nedeni vaiz bukleleri ve y\u00fcksek kablo bukleleri gibi hareketlere e\u015fit zaman vermemenizdir. Bu egzersiz her iki hareketi de birle\u015ftirir. E\u011fimli tezgah, a\u011f\u0131rl\u0131\u011f\u0131 y\u00fckleyebilmeniz i\u00e7in sizi tuttururken hile yapman\u0131z\u0131 \u00f6nlemek i\u00e7in bir platform g\u00f6revi g\u00f6r\u00fcr. Kollar\u0131n\u0131z\u0131n a\u00e7\u0131s\u0131 paz\u0131lar\u0131n uzun kafas\u0131n\u0131n atretch’ini azaltacak ve vurgunun \u00e7o\u011funu i\u00e7, k\u0131sa kafaya kayd\u0131racakt\u0131r.<\/p>\n

YALAN KABLO K\u0131VR\u0131LMASI<\/h2>\n

Ana fayda: en g\u00fc\u00e7l\u00fc ROM ile \u00e7al\u0131\u015f\u0131r<\/p>\n

ba\u015flamak<\/strong><\/p>\n

Oturan kablo s\u0131ras\u0131 istasyonuna d\u00fcz bir \u00e7ubuk tak\u0131n. Omuz geni\u015fli\u011finde bir kavrama kullan\u0131n ve dizlerinizi hafif\u00e7e b\u00fckerek ve ayaklar\u0131n\u0131z\u0131 platforma kar\u015f\u0131 tutarak yava\u015f\u00e7a geriye, kollar uzat\u0131lm\u0131\u015f olarak uzan\u0131n.<\/p>\n

eylem<\/strong><\/p>\n

Dirsekleriniz yanlara sabitlenmi\u015f olarak, \u00e7ubu\u011fu g\u00f6\u011fs\u00fcn\u00fcze do\u011fru k\u0131v\u0131r\u0131n. Paz\u0131lar\u0131n\u0131z\u0131 \u00fcste sert\u00e7e s\u0131k\u0131n, sonra yava\u015f\u00e7a geri d\u00f6n\u00fcn. Yorgunlu\u011funuzu k\u0131v\u0131r\u0131rken, dizlerinizi b\u00fckmeye devam edin, b\u00f6ylece hareketin sadece \u00fcst yar\u0131s\u0131nda k\u0131vr\u0131l\u0131rs\u0131n\u0131z.<\/p>\n

Odakta Yalan Kablosu K\u0131vr\u0131lmas\u0131<\/strong><\/p>\n

Bu egzersiz paz\u0131lar\u0131 izole etmenin, geriye do\u011fru sallanmay\u0131 ve momentumu kald\u0131rman\u0131n ve size benzeri olmayan bir pompa vermenin m\u00fckemmel bir yoludur. Kavrama geni\u015fli\u011finizi standart bir halter k\u0131vr\u0131lmas\u0131 s\u0131ras\u0131nda oldu\u011fu gibi de\u011fi\u015ftirebilirsiniz: Dar bir kavrama uzun kafaya vurur ve geni\u015f bir kavrama k\u0131sa ba\u015fl\u0131\u011f\u0131 hedefler. Bu hareketin avantaj\u0131, yorgunken dizlerinizi b\u00fckerek buklenin en g\u00fc\u00e7l\u00fc k\u0131sm\u0131na – \u00fcst yar\u0131ya – odaklanman\u0131za ve paz\u0131 antrenman\u0131n\u0131z\u0131 yeni seviyelere ta\u015f\u0131man\u0131za izin vermenizdir.<\/p>\n

4 PAR\u00c7AL\u0131 DUVAR K\u0131VR\u0131LMAS\u0131<\/h2>\n

Ana fayda: paz\u0131 tepesini izole eder, kas dayan\u0131kl\u0131l\u0131\u011f\u0131ni artt\u0131r\u0131r<\/p>\n

ba\u015flamak<\/strong><\/p>\n

Yanlar\u0131n\u0131zda bir \u00e7ift damb\u0131l tutun ve ayaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k 1 metre \u00f6n\u00fcn\u00fczde yerle\u015ftirerek bir duvara veya dire\u011fe yaslan\u0131n. Kollar\u0131n\u0131z\u0131n yere do\u011fru sarkmas\u0131na izin verin.<\/p>\n

eylem<\/strong><\/p>\n

G\u00f6zleriniz \u00f6ne odaklanm\u0131\u015fken dirseklerinizi geri tutarken a\u011f\u0131rl\u0131klar\u0131 omuzlar\u0131n\u0131za do\u011fru k\u0131v\u0131r\u0131n. \u0130lk 25 temsilciden sonra, ayaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k 6 in\u00e7 geriye kayd\u0131r\u0131n. Toplam 50 temsilciye ula\u015fana kadar repping’e devam edin, ard\u0131ndan ayaklar\u0131n\u0131z\u0131 ba\u015fka bir 25 temsilci i\u00e7in 6 in\u00e7 daha geriye ta\u015f\u0131y\u0131n.<\/p>\n

Odakta 4 B\u00f6l\u00fcml\u00fc Duvar K\u0131vr\u0131lmas\u0131<\/strong><\/p>\n

Bu hareket tamamen mekanik avantajla ilgilidir ve e\u011fim pozisyonunda ba\u015flayarak paz\u0131 zirvesine daha fazla \u00f6nem vererek. Ayr\u0131ca duvar veya direk \u00fczerinden hileyi tamamen ortadan kald\u0131r\u0131r, bu nedenle normalden daha hafif gitmeniz gerekir. 100 temsilci i\u00e7in \u00e7ekim, h\u0131zl\u0131 se\u011firme \u00e7e\u015fidine sald\u0131rmadan \u00f6nce yava\u015f se\u011firen lifleri yoracak ve her 25 temsilciyle v\u00fccudunuzu \u00f6nceki a\u00e7\u0131ya g\u00f6re mekanik bir avantaja sokacaks\u0131n\u0131z.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Bu yeni egzersiz teknikleri, bis’inizin b\u00fcy\u00fckl\u00fc\u011f\u00fcnden bahsetmiyorum bile, kol e\u011fitimine yakla\u015f\u0131m\u0131n\u0131z\u0131 de\u011fi\u015ftirecektir. Paz\u0131lar\u0131n\u0131z\u0131 tan\u0131mlayan t\u00fcm s\u0131fatlar aras\u0131nda ihmal edilenler muhtemelen […]<\/p>\n","protected":false},"author":2,"featured_media":14447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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