Kar\u0131n kaslar\u0131n\u0131 h\u0131zl\u0131 almak, k\u0131sa s\u00fcre i\u00e7inde daha fazla ayr\u0131nt\u0131ya girece\u011fimiz kas olu\u015fturmak i\u00e7in kardiyo ve kar\u0131n egzersizlerinin bir kar\u0131\u015f\u0131m\u0131n\u0131 gerektirecektir. Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 e\u011fitim (HIIT) ba\u015flamak i\u00e7in iyi bir yerdir. Sadece aerobik egzersizden \u00e7ok daha fazlas\u0131d\u0131r – kas olu\u015fturman\u0131za ve daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olacak kardiyo ve kuvvet antrenman\u0131d\u0131r.<\/p>
Sonsuz \u00e7\u0131t\u0131rt\u0131 setlerinin ve kalas yapmak i\u00e7in harcanan saatlerin size alt\u0131l\u0131 paketinizi alaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnerek kendini kapt\u0131rmak cazip olabilir. Evet, iyi bir abs egzersizi \u015f\u00fcphesiz abs’yi h\u0131zl\u0131 bir \u015fekilde alma yolculu\u011funuzu h\u0131zl\u0131 bir \u015fekilde takip etmenize yard\u0131mc\u0131 olacakt\u0131r. A\u015fa\u011f\u0131da, e\u011fitiminize dahil etmek i\u00e7in en iyi egzersizlerden baz\u0131lar\u0131n\u0131 listeleyece\u011fiz. Bununla birlikte, ya\u011f kayb\u0131 ve inat\u00e7\u0131 g\u00f6bek ya\u011flar\u0131ndan kurtulmak \u00e7ok daha \u00f6nemlidir. Kar\u0131n kaslar\u0131n\u0131z\u0131 ortaya \u00e7\u0131karmak istiyorsan\u0131z diyet hayati \u00f6nem ta\u015f\u0131r. Protein ve lif al\u0131m\u0131n\u0131z\u0131 art\u0131r\u0131rken ve yedi\u011finiz i\u015flenmi\u015f abur cubur ve rafine karbonhidrat miktar\u0131n\u0131 azalt\u0131rken kalori a\u00e7\u0131\u011f\u0131n\u0131 korumak isteyeceksiniz.<\/p>
<\/figure><\/div>
Olduk\u00e7a s\u0131n\u0131rl\u0131 kas yap\u0131s\u0131na sahip olabilirsiniz ve v\u00fccut ya\u011f seviyeleriniz yeterince d\u00fc\u015f\u00fckse hala alt\u0131l\u0131 bir pakete sahip olabilirsiniz. Tersine, inan\u0131lmaz derecede iyi in\u015fa edilmi\u015f, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131na sahip olabilir ve alt\u0131l\u0131 bira g\u00f6rme umudunuz yok. Bunu D\u00fcnyan\u0131n En G\u00fc\u00e7l\u00fc Adam\u0131 yar\u0131\u015fmas\u0131n\u0131 izleyerek g\u00f6rebilirsiniz.<\/p>
Zaman \u00e7izelgelerinin de uygun olmas\u0131 gerekir: alt\u0131l\u0131 bir paket olu\u015fturmak istiyorsan\u0131z beklentilerinizi y\u00f6netmeniz gerekir. Bir hafta i\u00e7inde kar\u0131n kaslar\u0131 almak muhtemelen zor olacakt\u0131r. Ba\u015flang\u0131\u00e7ta d\u00fc\u015f\u00fck v\u00fccut ya\u011f\u0131n\u0131z ve iyi kaslar\u0131n\u0131z varsa, ba\u015far\u0131ya giden yolu h\u0131zl\u0131 bir \u015fekilde takip etmek m\u00fcmk\u00fcn olabilir. Aksi takdirde, biraz daha ger\u00e7ek\u00e7i bir hedefe gidin.\u00a0Kar\u0131n kaslar\u0131n\u0131n g\u00f6stermesi en az bir ay s\u00fcrer. Bu, ortalama bir v\u00fccut ya\u011f y\u00fczdesinde \u00e7o\u011fu insan i\u00e7in \u00e7ok daha ger\u00e7ek\u00e7idir. 2 hafta sonra, muhtemelen baz\u0131 tan\u0131mlar\u0131 g\u00f6rmeye ba\u015flayacaks\u0131n\u0131z. 4 haftal\u0131kken kar\u0131n kaslar\u0131n\u0131z g\u00f6r\u00fcnmeye ba\u015flamal\u0131d\u0131r.<\/p>
T\u00fcm bunlar\u0131 g\u00f6z \u00f6n\u00fcnde bulundurarak denemeniz i\u00e7in hem diyet hem de egzersizi kapsayan \u00e7e\u015fitli profesyonel ipu\u00e7lar\u0131 se\u00e7tik. E\u011fer onlar\u0131 kalplerine g\u00f6t\u00fcr\u00fcrsen, hepsini takip edersen, beslenmeni temiz tutarsan ve e\u011fitiminiz yerindeyse, o alt\u0131l\u0131 paketi g\u00f6sterebilmelisiniz.<\/p>
Kalori Al\u0131m\u0131n\u0131z\u0131 Kesin<\/h2>
<\/figure><\/div>
Kilo vermek, abs’yi h\u0131zl\u0131 almak s\u00f6z konusu oldu\u011funda kas olu\u015fturmaktan daha \u00f6nemlidir. Kilo vermek s\u00f6z konusu oldu\u011funda kalorileri azaltmak egzersizden daha \u00f6nemlidir – alt\u0131l\u0131 kar\u0131n kaslar\u0131na ula\u015fmak i\u00e7in kalori a\u00e7\u0131\u011f\u0131n\u0131 koruman\u0131z gerekir. Bu nedenle, kalorileri azaltmak, tonlu bir midriff ortaya \u00e7\u0131karmak i\u00e7in en iyi \u015fans\u0131n\u0131z olacakt\u0131r.<\/p>
Kalori a\u00e7\u0131\u011f\u0131n\u0131z g\u00fcnde 500-1000 kalori aras\u0131nda olmal\u0131, yani haftada 3500-7000. Bir 1 lb (0.5g) ya\u011f = 3500 kalori, bu nedenle bu h\u0131zda yakmak haftada 1-2 lb (0.5-1kg) ya\u011f kaybetmek anlam\u0131na gelecektir. A\u00e7\u0131k ne kadar y\u00fcksekse, o kar\u0131n kaslar\u0131n\u0131 o kadar h\u0131zl\u0131 ortaya \u00e7\u0131kar\u0131rs\u0131n\u0131z. Ancak, 1000 kalorinin \u00fczerine \u00e7\u0131kmamaya \u00e7al\u0131\u015f\u0131n. Belirli bir e\u015fi\u011fin \u00fczerinde, ya\u011f yerine kas metabolize olacak, bu tam olarak kar\u0131n kaslar\u0131n\u0131z\u0131 olu\u015fturmaya \u00e7al\u0131\u015f\u0131rken istemedi\u011finiz \u015feydir.<\/p>
Kardiyonuzu Yap\u0131n<\/h2>
Kardiyo (aerobik egzersiz) kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fckseltir. Kalbinizi g\u00fc\u00e7lendirmenin bariz sa\u011fl\u0131k yararlar\u0131n\u0131n yan\u0131 s\u0131ra, kardiyo yaparken ekstra kalori yakacaks\u0131n\u0131z. Bu, kalori a\u00e7\u0131\u011f\u0131n\u0131 korumak i\u00e7in m\u00fckemmeldir. Yukar\u0131daki aritmetik ile devam ederek, kalori al\u0131m\u0131n\u0131z\u0131 g\u00fcnde 200-300 kalori azaltabilirseniz ve kardiyo yoluyla kalori yan\u0131\u011f\u0131n\u0131z\u0131 g\u00fcnde 200-300 kaloriye y\u00fckseltebilirseniz, haftada yakla\u015f\u0131k 1 lb (0,5kg) kaybedebilirsiniz.<\/p>
\u00c7o\u011funlukla genetik fakt\u00f6rlere ba\u011fl\u0131 olsa da, kardiyo \u00f6zellikle g\u00f6bek ya\u011f\u0131n\u0131 azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir, e\u011fer kar\u0131n kaslar\u0131n\u0131z\u0131 ortaya \u00e7\u0131karmak istiyorsak ihtiyac\u0131m\u0131z olan \u015fey budur. Bu inat\u00e7\u0131 g\u00f6bek ya\u011flar\u0131ndan kurtulmak, gitti\u011finiz keskili g\u00f6r\u00fcn\u00fcm\u00fc vurgulamak anlam\u0131na gelecektir.<\/p>
Ko\u015fu, y\u00fcr\u00fcy\u00fc\u015f, bisiklet ve y\u00fczme gibi aktivitelerin bir kar\u0131\u015f\u0131m\u0131 da dahil olmak \u00fczere g\u00fcnl\u00fck 20-40 dakika orta ila g\u00fc\u00e7l\u00fc kardiyo egzersizi yapmaya \u00e7al\u0131\u015f\u0131n.<\/p>
\u0130\u015flenmi\u015f ve Rafine G\u0131dalar\u0131 Kesin<\/h2>
Ancak her \u015fey kalorileri saymakla ilgili de\u011fil. T\u00fcm kaloriler e\u015fit yarat\u0131lmaz; yedi\u011finiz yiyeceklerin t\u00fcr\u00fc de size verdi\u011fi enerji kadar \u00f6nemlidir.<\/p>
Abs’i h\u0131zl\u0131 bir \u015fekilde almak istiyorsan\u0131z a\u011f\u0131r i\u015flenmi\u015f yiyeceklerin gitmesi gerekir. Haz\u0131r yemekler, paket servis, tatl\u0131lar ve cipsler gibi rahat yiyecekler genellikle kalori bak\u0131m\u0131ndan yo\u011fun ve karbonhidrat, ya\u011f ve sodyum bak\u0131m\u0131ndan y\u00fcksektir. Ayr\u0131ca lif ve protein gibi temel makro besinlerin yan\u0131 s\u0131ra \u00e7ok ihtiya\u00e7 duyulan mikro besinlerden de yoksunlar. Kalorileri s\u0131n\u0131rlamak istiyorsan\u0131z (abs’yi h\u0131zl\u0131 bir \u015fekilde almak i\u00e7in olmal\u0131s\u0131n\u0131z), kalorileri abur cuburla harcamay\u0131 g\u00f6ze alamazs\u0131n\u0131z. Diyetinize dahil edilen onlarla s\u00fcrd\u00fcr\u00fclmesi zor bir a\u00e7\u0131k bulacaks\u0131n\u0131z. Dahas\u0131, bu t\u00fcr yiyecekler kas olu\u015fturmak i\u00e7in uygun de\u011fil. Yolculu\u011funuzda size yard\u0131mc\u0131 olacak t\u00fcm yiyecekleri besleyecek i\u015flenmi\u015f yiyecekleri de\u011fi\u015ftirmeyi deneyin.<\/p>
Ayr\u0131ca, makarna, hamur i\u015fleri ve beyaz ekmek gibi rafine karbonhidratlar gitmelidir. \u0130yi besin de\u011ferlerinin \u00e7o\u011fu soyulmu\u015f ve basit karbonhidratlar b\u0131rak\u0131r. Bunlar v\u00fccutta \u00e7ok h\u0131zl\u0131 bir \u015fekilde sindirilir, bu da ins\u00fclin ve kan \u015fekerinde sert ani art\u0131\u015flara ve \u00e7\u00f6kmelere neden olabilir. Bunun gibi ani art\u0131\u015flar ve \u00e7\u00f6kmeler, a\u00e7l\u0131k tavalar\u0131 ve enerji d\u00fc\u015f\u00fc\u015fleri alaca\u011f\u0131n\u0131z ve v\u00fccudunuzun enerjiyi karn\u0131n\u0131z\u0131n etraf\u0131nda k\u00fcmelenmi\u015f bodyfat’a d\u00f6n\u00fc\u015ft\u00fcrme olas\u0131l\u0131\u011f\u0131n\u0131z daha y\u00fcksek olaca\u011f\u0131 anlam\u0131na gelir.<\/p>
Rafine karbonhidratlara gitmek yerine kahverengi pirin\u00e7, arpa, kepekli ekmek ve bulgur bu\u011fday\u0131 gibi kepekli tah\u0131llara gidin. Sindirimi daha yava\u015ft\u0131r ve daha basit karbonhidratlar\u0131n sizi maruz kalaca\u011f\u0131 enerji zirvelerini ve \u00e7\u00f6kmelerini keserek daha uzun s\u00fcre tok kalman\u0131za yard\u0131mc\u0131 olur. Rahat yiyecekler yerine, diyetinizi meyveler, sebzeler, bol lif ve sa\u011fl\u0131kl\u0131, ya\u011fs\u0131z proteinle stoklay\u0131n (a\u015fa\u011f\u0131da daha fazlas\u0131).<\/p>
H\u0130IT’den Yararlan\u0131n<\/h2>
<\/figure><\/div>
Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 e\u011fitim (HIIT), yo\u011fun aktivite patlamalar\u0131 ile daha hafif, iyile\u015fme d\u00f6nemleri aras\u0131nda h\u0131zla ge\u00e7i\u015f i\u00e7erir. \u00c7ok k\u0131sa bir s\u00fcrede bir\u00e7ok kalori yakmak, arad\u0131\u011f\u0131m\u0131z kalori a\u00e7\u0131\u011f\u0131na yard\u0131mc\u0131 olmak i\u00e7in m\u00fckemmeldir. Ayr\u0131ca kas olu\u015fturmak i\u00e7in de m\u00fckemmeldir, \u00e7\u00fcnk\u00fc hipertrofi diren\u00e7 aral\u0131\u011f\u0131nda \u00e7ok fazla i\u015f yap\u0131l\u0131r.<\/p>
HIIT’in yan\u0131 s\u0131ra, devre e\u011fitimi iyi \u00e7al\u0131\u015f\u0131r. Birka\u00e7 egzersizde (genellikle be\u015f veya alt\u0131, ancak istedi\u011finiz kadar) d\u00f6nd\u00fcrmeyi i\u00e7erir, yani kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fcksek, enerji \u00e7\u0131k\u0131\u015f\u0131n\u0131z\u0131 y\u00fcksek tutabilir ve kaslar\u0131n\u0131z\u0131 yak\u0131p in\u015fa edebilirsiniz. Squat atlay\u0131\u015flar\u0131 ve temizlikleri gibi tam v\u00fccut egzersizleri, alt\u0131l\u0131 kaslara s\u0131f\u0131rlanan iyi bir \u00e7ok y\u00f6nl\u00fc egzersiz i\u00e7in d\u00fczenler, Rus b\u00fck\u00fclmeleri ve \u00e7\u0131t\u0131rt\u0131lar gibi temel egzersizlerle serpi\u015ftirilebilir. Abs’yi h\u0131zl\u0131 bir \u015fekilde olu\u015fturmak i\u00e7in nas\u0131l egzersiz yapaca\u011f\u0131m\u0131z hakk\u0131nda a\u015fa\u011f\u0131da daha fazla ayr\u0131nt\u0131ya girece\u011fiz.<\/p>
Bol Miktarda Lif Al\u0131n<\/h2>
Diyetinize bol miktarda lif dahil etmek, abs’i h\u0131zl\u0131 alma \u015fans\u0131n\u0131z\u0131 art\u0131rman\u0131n m\u00fckemmel bir yoludur. Sizi d\u00fc\u015f\u00fck etkili yiyeceklerle doldurup gastrointestinal sistemi doldurarak, midenizin bo\u015falmas\u0131n\u0131 yava\u015flatarak ve b\u00f6ylece doyuruculu\u011fu art\u0131rarak kilo kayb\u0131n\u0131 art\u0131racakt\u0131r. Ayr\u0131ca daha d\u00fczenli ba\u011f\u0131rsak hareketlerine ve \u015fi\u015fkinlikte bir azalmaya izin vererek orta b\u00f6l\u00fcm\u00fcn\u00fcz\u00fcn m\u00fcmk\u00fcn oldu\u011funca ya\u011fs\u0131z g\u00f6r\u00fcnmesini sa\u011flayacakt\u0131r. Meyveler, sebzeler ve kepekli tah\u0131llar i\u00e7in gidin.<\/p>
Proteininizi Yiyin<\/h2>
H\u0131zl\u0131 bir \u015fekilde kar\u0131n kaslar\u0131 olu\u015fturmak istiyorsan\u0131z diyetinizde bol miktarda protein isteyeceksiniz. Protein yava\u015f yanar, bu nedenle v\u00fccudunuz daha uzun bir s\u00fcre boyunca par\u00e7aland\u0131k\u00e7a doyman\u0131za da yard\u0131mc\u0131 olacakt\u0131r. Ayr\u0131ca kas olu\u015fturmak i\u00e7in de hayati \u00f6neme sahiptir, b\u00f6ylece yapt\u0131\u011f\u0131n\u0131z \u00e7ekirdek egzersizi kar\u015f\u0131l\u0131\u011f\u0131n\u0131 verecektir. Protein al\u0131m\u0131n\u0131 art\u0131rarak muhtemelen daha az v\u00fccut ya\u011f\u0131 ve daha fazla kas geli\u015ftireceksiniz. Her g\u00fcn 1kg v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131na 1,5-2g hedefleyin (bu nedenle, 80 kg a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, g\u00fcnl\u00fck 120-160g protein hedefleyin). Bu, kar\u0131n kaslar\u0131 almak i\u00e7in en iyi diyeti olu\u015ftururken \u00e7ok \u00f6nemlidir.<\/p>
\u0130yi protein kaynaklar\u0131 aras\u0131nda s\u0131\u011f\u0131r eti veya tavuk gibi ya\u011fs\u0131z et, somon ve morina gibi ya\u011fl\u0131 bal\u0131klar ve s\u00fct ve yumurta gibi et d\u0131\u015f\u0131 hayvan kaynaklar\u0131 bulunur. Baklagiller ve kuruyemi\u015fler gibi bitkisel kaynaklar iyi se\u00e7enekler sunar ve peynir alt\u0131 suyu protein sallamalar\u0131 gibi takviyeleri kullanmaktan her zaman \u00e7ekinmeyin.<\/p>
Tam Orta B\u00f6l\u00fcm\u00fcn\u00fcz\u00fc E\u011fitin<\/h2>
<\/figure><\/div>
Tabii ki, kilo verdikten sonra, g\u00f6sterecek bir \u015feye ihtiyac\u0131n\u0131z var. Bu, \u00e7ekirde\u011finizi e\u011fitmek anlam\u0131na gelir. Bununla birlikte, \u00e7o\u011fu insan abs’nin belirli bir unsuruna odaklansa da (abdominus rektus – alt\u0131l\u0131 abs’in kendileri), d\u00f6rt b\u00f6l\u00fcm \u00fczerinde \u00e7al\u0131\u015f\u0131lmas\u0131 gerekir. Abdominus rektus’un yan\u0131 s\u0131ra, tam, kaya gibi sert bir \u00e7ekirdek i\u00e7in enine abdominus ve i\u00e7 ve d\u0131\u015f e\u011fikliklere vurmak istersiniz.<\/p>
Bunlar en iyi egzersizlerden baz\u0131lar\u0131 ve daha fazla \u00e7ekirdek g\u00fcc\u00fc ve kas yap\u0131s\u0131 i\u00e7in hareket etmenin en iyi yollar\u0131d\u0131r. A\u015fa\u011f\u0131dakilerin t\u00fcmlerini kullanmak, rektus abdominus, enine abdominus ve e\u011fiklikleriniz de dahil olmak \u00fczere kar\u0131n kaslar\u0131n\u0131z\u0131 tam olarak me\u015fgul etmenize ve egzersizinize yard\u0131mc\u0131 olacakt\u0131r. \u015e\u00fcpheniz varsa, evde size yard\u0131mc\u0131 olacak baz\u0131 ab egzersiz makineleri almaya de\u011fer olabilir.<\/p>
Rutininize dahil etmelisiniz en iyi ab egzersizlerinden baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>
Planks (transverse abdominus)<\/li>
Renegade rows (transverse abdominus and obliques)<\/li>
Sit-ups with a twist (external obliques)<\/li><\/ul>
<\/figure><\/div>
G\u00fcnl\u00fck hayat\u0131n\u0131za takviye olarak dahil edebilece\u011finiz daha az etkili, ancak pasif ve kullan\u0131m\u0131 kolay bir e\u011fitim y\u00f6ntemi i\u00e7in, bir ab kas stim\u00fclat\u00f6r\u00fc vermeyi deneyebilirsiniz.\u00a0Elektrikli ab tonlama kay\u0131\u015flar\u0131 ba\u015flamak i\u00e7in iyi bir yer olacakt\u0131r. Kendinize avantaj sa\u011flamak i\u00e7in yukar\u0131daki egzersizlerle birlikte kullan\u0131n. T\u00fcm bunlar\u0131 hafta boyunca d\u00fczenli olarak iyi bir diyetle yapmak, bir ay i\u00e7inde kar\u0131n kaslar\u0131 alman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>
Alt\u0131 paket kar\u0131n kaslar\u0131 estetik e\u011fitiminin kutsal kasesidir. Tomurcuklanan bir v\u00fccut geli\u015ftirmeci olun veya en iyi \u015fekilde g\u00f6r\u00fcnmek istedi\u011finiz b\u00fcy\u00fck bir tatiliniz var, orta b\u00f6l\u00fcm\u00fcn\u00fcz\u00fc buffing ve abs h\u0131zl\u0131 almak istemek tamamen normaldir.<\/p>
Abs’i h\u0131zl\u0131 almak \u00f6zveri ve s\u0131k\u0131 \u00e7al\u0131\u015fma gerektirecektir, ancak s\u00fcre\u00e7 birka\u00e7 profesyonel tavsiyeye uyarak \u00e7ok daha basit hale gelebilir. G\u00f6rd\u00fc\u011f\u00fcm\u00fcz gibi, iyi bir kalori a\u00e7\u0131\u011f\u0131 olan sa\u011fl\u0131kl\u0131 bir diyet izlemeniz ve orta b\u00f6l\u00fcm\u00fcn\u00fcz\u00fcn kas tan\u0131m\u0131n\u0131 g\u00f6stermek i\u00e7in baz\u0131 a\u011f\u0131r ya\u011f yakma mekanizmalar\u0131n\u0131 devreye sokman\u0131z gerekecektir. Ayn\u0131 zamanda, muhtemelen kar\u0131n kaslar\u0131n\u0131z ve e\u011fikleriniz boyunca kas k\u00fctlesini art\u0131rman\u0131z gerekecektir – \u00e7ekirdek b\u00f6l\u00fcm\u00fcn\u00fcz\u00fcn ana kaslar\u0131. Zor, ancak yukar\u0131daki t\u00fcm egzersizleri takip ederseniz, ba\u015far\u0131 i\u00e7in do\u011fru yolda olmal\u0131s\u0131n\u0131z.<\/p> ","protected":false},"excerpt":{"rendered":"
Kar\u0131n kaslar\u0131n\u0131 h\u0131zl\u0131 almak, k\u0131sa s\u00fcre i\u00e7inde daha fazla ayr\u0131nt\u0131ya girece\u011fimiz kas olu\u015fturmak i\u00e7in kardiyo ve kar\u0131n egzersizlerinin bir kar\u0131\u015f\u0131m\u0131n\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":7489,"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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