{"id":7494,"date":"2025-06-23T00:00:10","date_gmt":"2025-06-23T00:00:10","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7494"},"modified":"2025-06-23T17:00:37","modified_gmt":"2025-06-23T17:00:37","slug":"how-to-increase-your-pull-ups-from-0-to-25-reps","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-increase-your-pull-ups-from-0-to-25-reps\/","title":{"rendered":"\u00c7ekmelerinizi 0’dan 25+’ya \u00c7\u0131karma"},"content":{"rendered":"

Klasik V \u015feklindeki \u00fcst g\u00f6vdenin pe\u015findeyseniz, \u00e7ekmelerde iyi olman\u0131z gerekir – ideal olarak birden fazla \u00e7ekme yapabilmek. Kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131racak ve fizi\u011finizin her yerine k\u00fctle, g\u00fc\u00e7 ve kal\u0131nl\u0131k katacak harika bir tam v\u00fccut kas geli\u015ftirme ve g\u00fc\u00e7 antrenman\u0131 hareketidir.<\/p>

Sorun \u015fu ki, bir\u00e7ok insan v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 yukar\u0131 \u00e7ekmede \u00e7ok iyi de\u011fil. E\u011fer bunu okuyorsan, muhtemelen onlardan birisindir. Ortalama bir insan\u0131n yapabilece\u011fi \u00e7ekme say\u0131s\u0131n\u0131 merak ediyor olabilirsiniz veya “\u00c7ekmelerimi nas\u0131l geli\u015ftirebilirim?” diye merak ediyor olabilirsiniz.<\/p>

Bu makalede, pull up’lar\u0131 h\u0131zl\u0131 bir \u015fekilde nas\u0131l art\u0131raca\u011f\u0131n\u0131z\u0131 ke\u015ffetmek \u00fczeresiniz.<\/p>

Amac\u0131m\u0131z, pull up’lar\u0131 en az 20 temsilciye kadar h\u0131zl\u0131 bir \u015fekilde nas\u0131l geli\u015ftirece\u011finizi g\u00f6stermektir – bu uygun, tam hareket aral\u0131\u011f\u0131, kas geli\u015ftirme temsilcileri.<\/p>

Kendine \u0130nan\u00e7 \u00dczerine Bir Kelime<\/h2>

Daha fazla \u00e7ekme yapma konusundaki e\u011fitim plan\u0131n\u0131zla ba\u015far\u0131l\u0131 olmak i\u00e7in, bunu yapabilece\u011finize inanman\u0131z gerekir. 20 g\u00fcn i\u00e7inde \u00fcst \u00fcste 20 temsilci yapaca\u011f\u0131n\u0131z\u0131 kabul edin ve bu zihinsel ve fiziksel g\u00fcc\u00fc e\u011fitiminize al\u0131n. Pull up egzersizleri yaparak ve bar egzersizleri \u00e7ekerek, 2 hafta i\u00e7inde pull up’lar\u0131 art\u0131racaks\u0131n\u0131z!<\/p>

Birinci Ad\u0131m: Ters Sat\u0131r \u0130lerlemesi<\/h2>
\"a<\/figure><\/div>

Ba\u015flamak i\u00e7in yer ve h\u0131zl\u0131 pull up art\u0131rmak i\u00e7in en iyi yolu bir raf \u00fczerinde omuz seviyesinde kurulmu\u015f bir halter ile. \u00c7ekirde\u011finizi yukar\u0131 \u00e7ekme hareketine dahil etmek i\u00e7in sizi e\u011fitecek ters bir s\u0131ra ilerlemesini takip edeceksiniz. Sanki yukar\u0131 \u00e7ekiyormu\u015f gibi ayn\u0131 el geni\u015fli\u011fine sahip \u00e7ubu\u011fu al\u0131n, ard\u0131ndan kol uzunlu\u011funa uzatarak ve g\u00f6vdenizi bara geri \u00e7ekerek bir s\u0131ra ger\u00e7ekle\u015ftirin.<\/p>

\u015eimdi tek elle b\u0131rak\u0131n ki tek kollu s\u0131ralar yapabilesiniz. V\u00fccudunuzu do\u011frudan bar\u0131n yan\u0131nda sunun, b\u00f6ylece hareketin ba\u015f\u0131nda ve biti\u015fi boyunca dimdik ayaktas\u0131n\u0131z. Bara geri \u00e7ekilirken, dirse\u011finizin v\u00fccudunuzun yan taraf\u0131nda kald\u0131\u011f\u0131ndan emin olun. G\u00f6vdenizin b\u00fck\u00fclmesine izin vermeyin. Arka \u00fcst kaslar\u0131nla \u00e7ek.<\/p>

Bu tek kol s\u0131ras\u0131n\u0131n 10-15 reps \u00fc\u00e7 set ger\u00e7ekle\u015ftirin. G\u00fc\u00e7lendik\u00e7e, ayaklar\u0131n\u0131z\u0131 \u00e7ubu\u011fun birka\u00e7 santim \u00f6tesine ta\u015f\u0131y\u0131n, b\u00f6ylece daha b\u00fcy\u00fck bir a\u00e7\u0131yla \u00e7ekersiniz.<\/p>

V\u00fccudunuzu neredeyse do\u011frudan \u00e7\u0131st\u0131\u011flara \u00e7ekene kadar \u00fc\u00e7 v\u00fccut pozisyonu ilerlemesi aras\u0131nda ilerleyin.<\/p>

Bu bir kol ters s\u0131ralar\u0131 2 hafta boyunca her g\u00fcn iki g\u00fcnde bir ger\u00e7ekle\u015ftirin. Bunu yaparak, \u00e7ekme g\u00fcc\u00fcn\u00fc art\u0131racaks\u0131n\u0131z.<\/p>

\u0130kinci Ad\u0131m: Pull Up’lar\u0131 D\u00fczg\u00fcn Bir \u015eekilde Ger\u00e7ekle\u015ftirme<\/h2>

Yapabilece\u011finiz \u00e7ekme say\u0131s\u0131n\u0131 art\u0131rmak i\u00e7in, \u00f6nce bunlar\u0131 nas\u0131l d\u00fczg\u00fcn bir \u015fekilde yapaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenmeniz gerekir. Bir\u00e7ok insan bu egzersizle m\u00fccadele eder, \u00e7\u00fcnk\u00fc bardan sark\u0131rken v\u00fccutlar\u0131n\u0131n \u00e7ok gev\u015fek olmas\u0131na izin verirler, bu da g\u00fcc\u00fcn\u00fcz\u00fc uzakla\u015ft\u0131ran enerji s\u0131z\u0131nt\u0131lar\u0131 olu\u015fturur. Bunlar\u0131 \u00f6nlemek i\u00e7in, \u00e7ubuktan sark\u0131rken bu ipu\u00e7lar\u0131n\u0131 izleyin.<\/p>

  • Hang from a bar, keeping your legs straight and slightly angled forward from the hips.<\/li>
  • Grip the bar as deeply into the meat of your palms as possible.<\/li>
  • Contract your quads and keep them tight throughout.<\/li>
  • Squeeze your legs together.<\/li>
  • Tense your abs.<\/li>
  • Point your toes down.<\/li>
  • Look up at the bar.<\/li>
  • Imagine that you are pulling the bar down to your body while driving your elbows up.<\/li>
  • Reach up to the bar with your chest as you pull your body up with your upper back muscles.<\/li><\/ul>

    \u00dc\u00e7\u00fcnc\u00fc Ad\u0131m: Yard\u0131mc\u0131 Egzersizler<\/h2>

    Yapabilece\u011finiz \u00e7ekme say\u0131s\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilecek birka\u00e7 \u00f6nemli egzersiz vard\u0131r. Daha fazla \u00e7ekme yapma yetene\u011finizi g\u00fc\u00e7lendirmek i\u00e7in bunlar\u0131 haftada iki kez d\u00fczenli e\u011fitim program\u0131n\u0131za dahil edin.<\/p>

    As\u0131l\u0131 Bacak Zamlar\u0131<\/h3>
    \"a<\/figure><\/div>

    \u0130lk odaklanaca\u011f\u0131n alan kar\u0131nlar\u0131n olmal\u0131d\u0131r. \u00c7ubu\u011fun alt\u0131nda as\u0131l\u0131yken, kar\u0131n kaslar\u0131n\u0131z enerji s\u0131z\u0131nt\u0131lar\u0131n\u0131 \u00f6nlemek i\u00e7in v\u00fccudunuzu hareketsiz ve g\u00fcvenli tutman\u0131n ayr\u0131lmaz bir par\u00e7as\u0131.<\/p>

    Ab g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmak i\u00e7in rutininize as\u0131l\u0131 bacak y\u00fckseltmeleri ekleyin. Bunlar\u0131 \u015fu \u015fekilde yapabilirler:<\/p>

    • Hang from a bar, taking hold with an overhand, shoulder-width grip and your body fully extended.<\/li>
    • Pull your shoulders down as you hinge from the hips to bring your legs as high as possible.<\/li>
    • Keep your torso tight as you lift your body.<\/li>
    • Pull down on the bar throughout this action.<\/li>
    • Hold the top position for 15-20 seconds.<\/li><\/ul>

      Deadlifts<\/h3>

      Egzersizde iyi olmak ve \u00e7ekme temsilcilerini art\u0131rmak i\u00e7in, genel olarak \u00e7ekmede daha iyi olmal\u0131s\u0131n\u0131z. Deadlift ters y\u00f6nde \u00e7ekmeyi i\u00e7erse de, yukar\u0131 \u00e7ekme ile ayn\u0131 anahtar kaslar\u0131 i\u00e7erir. Ayr\u0131ca kavrama g\u00fcc\u00fcn\u00fcz\u00fc de art\u0131racakt\u0131r. Birinde daha iyi olursunuz, di\u011fersinde daha iyi olursunuz. Deadliftinizi geli\u015ftirmek i\u00e7in \u015fu i\u015faret\u00e7ileri izleyin:<\/p>

      • Take a slightly wider than shoulder-width stance in front of the bar.<\/li>
      • Maintain a natural curvature of the spine as you hinge at the hips to drive your butt back and down.<\/li>
      • Grab the bar with a shoulder-width overhand grip.<\/li>
      • Push your heels into the ground as the bar comes up.<\/li>
      • Lift up until the hips and knees are fully extended.<\/li><\/ul>

        D\u00fcz Kol Skapular \u00c7ekmeler<\/h3>

        Skapular mukavemet, \u00e7ekme performans\u0131n\u0131n \u00f6nemli ama genellikle g\u00f6z ard\u0131 edilen bir y\u00f6n\u00fcd\u00fcr. D\u00fcz kol k\u00fcrek kemi\u011fi \u00e7ekme, k\u00fcrek kemi\u011finizi g\u00fc\u00e7lendirmek ve stabilize etmek ve b\u00f6ylece daha fazla \u00e7ekme almak i\u00e7in harika bir egzersizdir. Nas\u0131l yapaca\u011f\u0131z a\u015fa\u011f\u0131da bulabilirsiniz:<\/p>

        • Attach a rope handle to a high pulley cable.<\/li>
        • Stand about two feet from the machine and hold the ends of the rope handle at arm\u2019s length in line with your shoulders.<\/li>
        • Keeping your arms fully extended, pull through your lats and scapula to bring your hands down to your mid-thighs. Do not bend your elbows.<\/li><\/ul>

          D\u00f6rd\u00fcnc\u00fc Ad\u0131m: 20 G\u00fcnl\u00fck Yukar\u0131 \u00c7ekme \u0130lerlemesi<\/h2>

          \u015eimdi belirlenen hedef ba\u015f\u0131na 20 temsilciye ula\u015fmak i\u00e7in bilime dayal\u0131 bir ilerleme ba\u015flatmaya haz\u0131r\u0131z.<\/p>

          Bu ilerleme 5 e\u011fitim blo\u011funa b\u00f6l\u00fcnecek. Her blok, bir \u00e7ekme testi ile ba\u015flayan 4 g\u00fcnl\u00fck \u00e7ekmelerden olu\u015fur. Bu bize bu ilerlemeyi tamamlamak i\u00e7in toplam 20 g\u00fcn verir.<\/p>

          \u0130htiyac\u0131n\u0131z olan tek ekipman bir \u00e7ekme \u00e7ubu\u011fu ve kronometredir. G\u00fcn g\u00fcn par\u00e7alayal\u0131m:<\/p>

          Birinci G\u00fcn<\/h3>
          \"man<\/figure><\/div>

          Pull Up Testi – sadece iyi formla yapabildi\u011fin kadar rep ger\u00e7ekle\u015ftir.<\/p>

          Sonra 2 dakika dinlendirin.<\/p>

          \u015eimdi kronometrenizi 5 dakika ayarlay\u0131n ve iyi formla m\u00fcmk\u00fcn oldu\u011funca \u00e7ok rep yap\u0131n. Gerekti\u011fi gibi dinlenin, ancak zaman bitmeden \u00f6nce say\u0131y\u0131 olabildi\u011finlik y\u00fcksek almak i\u00e7in \u00e7abalay\u0131n.<\/p>

          \u0130kinci G\u00fcn<\/h3>

          Bug\u00fcn yukar\u0131 \u00e7ekmekten ziyade \u00e7ene yukar\u0131lar\u0131 ile ba\u015flayacaks\u0131n\u0131z. \u00c7ene yukar\u0131s\u0131 ile avu\u00e7 i\u00e7leriniz size bak\u0131yor. Amac\u0131n\u0131z, d\u00fcnk\u00fc \u00e7ekme testiniz i\u00e7in yapt\u0131\u011f\u0131n\u0131zdan iki kat daha fazla temsilci almakt\u0131r. Yine, gerekti\u011finde duraklatabilirsiniz. \u00c7al\u0131\u015fmak i\u00e7in kronometre yok, bu y\u00fczden sadece iyi forma odaklan\u0131n ve numaran\u0131za vurun.<\/p>

          Bug\u00fcnk\u00fc ilerlemenin ikinci k\u0131sm\u0131, yukar\u0131 \u00e7ekilmeye geri d\u00f6nmeni sa\u011flamak. Bu sefer, hedefiniz d\u00fcnk\u00fc testten% 40 daha fazla temsilci yapmak. Hedefinize ula\u015fmak i\u00e7in birka\u00e7 \u00e7ekme seti gerekebilir.<\/p>

          \u00dc\u00e7\u00fcnc\u00fc G\u00fcn<\/h3>

          Bug\u00fcn, d\u00fcnle ayn\u0131 deseni tekrarlayacaks\u0131n\u0131z, ancak farkl\u0131 bir ilk \u00e7ekme varyasyonu ile. Bu sefer Komando \u00c7ekme’ye kat\u0131lacaks\u0131n. Bu egzersizde \u00e7ubu\u011fun kenar\u0131na duruyorsunuz ve avu\u00e7 i\u00e7ine bakan n\u00f6tr bir tutu\u015fla tutuyorsunuz. Bir temsilcide \u00e7ubu\u011fun bir taraf\u0131na \u00e7ekin ve sonra di\u011fer tarafta de\u011fi\u015ftirin. Bir kez daha, buradaki amac\u0131n\u0131z Birinci G\u00fcn testinizde elde etti\u011finiz temsilci say\u0131s\u0131n\u0131n iki kat\u0131n\u0131 almakt\u0131r.<\/p>

          Ard\u0131ndan, ilk g\u00fcn test toplam\u0131n\u0131za% 50 ekleme hedefiyle geleneksel \u00e7ekmeye geri d\u00f6n\u00fcn. Bir kez daha, gerekti\u011finde yeni toplam\u0131n\u0131za ula\u015fmak i\u00e7in 2 veya 3 set alabilirsiniz.<\/p>

          D\u00f6rd\u00fcnc\u00fc G\u00fcn<\/h3>

          Bug\u00fcn, kavrama g\u00fcc\u00fcn\u00fcz\u00fcn yan\u0131 s\u0131ra k\u00fcrek kemi\u011fi b\u00f6lgesinden dayan\u0131kl\u0131l\u0131k g\u00fc\u00e7lendirmek ve in\u015fa etmek i\u00e7in tasarlanm\u0131\u015f \u00f6l\u00fc bir asma egzersizi ile ba\u015flayacaks\u0131n\u0131z. Sadece kol uzunlu\u011funda bardan sark\u0131n. \u015eimdi omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 bast\u0131r\u0131n ve k\u00fcrek kemi\u011finizi a\u015fa\u011f\u0131 ve arkaya \u00e7ekin. Bu pozisyonda olabildi\u011fince uzun s\u00fcre kal, kendini zamanla.<\/p>

          Maksimum zaman \u00f6l\u00fc as\u0131l\u0131 tamamlad\u0131ktan sonra, normal yukar\u0131 geri. Bu sefer, hedefiniz Birinci G\u00fcn testinizde yapt\u0131\u011f\u0131n\u0131zdan% 60 daha fazla temsilci almakt\u0131r. Gerekti\u011fi gibi dinlenebilece\u011finizi unutmay\u0131n.<\/p>

          \u015eimdi be\u015f \u00e7ekme ilerleme e\u011fitim a\u015famas\u0131n\u0131n ilkini tamamlad\u0131n\u0131z. Sonraki d\u00f6rt a\u015fama i\u00e7in, bir test g\u00fcn\u00fcnden ba\u015flayarak ve daha sonra 2-4. Tabii ki, fark ilerlemede olacak. Be\u015finci G\u00fcn s\u0131nav\u0131n\u0131zda, birinci g\u00fcnde elde etti\u011finizden daha fazla temsilci elde edeceksiniz. \u015eimdi bu a\u015fama i\u00e7in t\u00fcm hedefleriniz bu yeni say\u0131ya dayanacak.<\/p>

          Her a\u015faman\u0131n d\u00f6rd\u00fcnc\u00fc g\u00fcn\u00fcnde ger\u00e7ekle\u015ftirdi\u011finiz \u00f6l\u00fc ask\u0131da kalmalar s\u00f6z konusu oldu\u011funda, her seferinde en az 5 saniye geli\u015ftirmeyi hedef haline getirin.<\/p>

          Son Test<\/h3>
          \"a<\/figure><\/div>

          Yirmi g\u00fcn\u00fcn sonunda, 5 d\u00f6rt g\u00fcnl\u00fck a\u015famay\u0131 tamamlam\u0131\u015f olacaks\u0131n\u0131z. Her sonraki a\u015famada, her egzersizde giderek daha fazla tekrarla kendinize meydan okumu\u015f olacaks\u0131n\u0131z. \u015eimdi 21. Bu test ilerlemenizi g\u00f6sterir ve \u00e7ekmeleri h\u0131zl\u0131 bir \u015fekilde iyile\u015ftirmenin en iyi yoludur.<\/p>

          \u0130lk g\u00fcn yapt\u0131\u011f\u0131n\u0131z iki a\u015famal\u0131 testi tekrarlayacaks\u0131n\u0131z. \u0130lk b\u00f6l\u00fcm, dinlenmeden ve iyi bir formla tek bir sette olabildi\u011finiz kadar rep yapmay\u0131 i\u00e7erir. Kendine g\u00fcvenerek yirmi temsilci alabilmelisin!<\/p>

          Testin ikinci k\u0131sm\u0131, zamanlay\u0131c\u0131n\u0131z\u0131 5 dakika boyunca ayarlamay\u0131 ve olabildi\u011fini kadar \u00e7ok \u00e7ekme temsilcisi ger\u00e7ekle\u015ftirmeyi i\u00e7erir. T\u0131pk\u0131 birinci g\u00fcnde oldu\u011fu gibi, gerekti\u011fi gibi dinlenebilirsiniz. Ancak, buradaki amac\u0131n\u0131z Birinci G\u00fcn testiniz s\u0131ras\u0131nda yapt\u0131\u011f\u0131n\u0131zdan iki kat daha fazla temsilci pompalamakt\u0131r. Bu hedefe ula\u015ft\u0131\u011f\u0131n\u0131zda (ve yapacaks\u0131n\u0131z!), kendinize b\u00fcy\u00fck bir be\u015flik verin – \u015fimdi resmen \u00e7ekimde ustala\u015ft\u0131n\u0131z!<\/p>

          S\u0131k Sorulan Sorular<\/h2>

          Yard\u0131ml\u0131 bir \u00e7ekme makinesi kullanmal\u0131 m\u0131y\u0131m?<\/h3>

          Yard\u0131ml\u0131 bir \u00e7ekme makinesi, yeni ba\u015flayanlar i\u00e7in g\u00fc\u00e7 seviyelerini ilerletmelerine yard\u0131mc\u0131 olmak i\u00e7in iyidir. Ancak, 2-3’ten fazla reps yapabilece\u011finizde, \u00e7ekme \u00e7ubu\u011funa ge\u00e7menin zaman\u0131 geldi.<\/p>

          Yeni ba\u015flayanlar i\u00e7in iyi bir pull up egzersizi nedir?<\/h3>

          Bir \u00e7ekme yapam\u0131yorsan\u0131z, yard\u0131ml\u0131 bir makine kullan\u0131n. Yard\u0131ms\u0131z \u00e7ekme \u00e7ubu\u011fu yerine yard\u0131ml\u0131 \u00e7ekme \u00e7ubu\u011funu kullanarak yukar\u0131da ayr\u0131nt\u0131l\u0131 olarak a\u00e7\u0131klanan 20 g\u00fcnl\u00fck rutini izlemen\u0131z yeterlidir. Bir makineye eri\u015fiminiz yoksa, bantl\u0131 \u00e7ekmeler kullan\u0131n. Bu yard\u0131mla \u00e7ekme say\u0131s\u0131n\u0131 5 temsilciye \u00e7\u0131karabildi\u011finizde, bantl\u0131 \u00e7ekmelerden yard\u0131ms\u0131z \u00e7\u0131s\u0131ma ge\u00e7in. \u00d6nerilerimizi g\u00f6rmek i\u00e7in en iyi \u00e7ekme \u00e7ubuklar\u0131 hakk\u0131ndaki bu makaleye g\u00f6z at\u0131n.<\/p>

          \u0130ki hafta i\u00e7inde pull up’lar\u0131 art\u0131rabilir miyim?<\/h3>

          Evet, iki hafta i\u00e7inde \u00e7ekim say\u0131n\u0131z\u0131 art\u0131rabilirsiniz. Bir hafta i\u00e7inde pull up’lar\u0131 bile iyile\u015ftirebilirsiniz, ancak \u00e7ekme say\u0131s\u0131n\u0131 art\u0131rmak i\u00e7in yukar\u0131daki program 20 g\u00fcn s\u00fcrer. 14. g\u00fcne kadar daha fazla \u00e7ekme yapabileceksiniz.<\/p>

          A\u011f\u0131rl\u0131k eklemeli miyim?<\/h3>

          Evet, ama bununla ba\u015fa \u00e7\u0131kacak kadar g\u00fc\u00e7l\u00fc olmal\u0131s\u0131n. \u0130lk olarak, yeni ba\u015flayanlar i\u00e7in bir pull ups egzersizi izleyin, daha sonra sadece m\u00fckemmel formla 20 rep ger\u00e7ekle\u015ftirebildi\u011finizde, bir dip kemeri yard\u0131m\u0131yla a\u011f\u0131rl\u0131k ekleyebilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":"

          Klasik V \u015feklindeki \u00fcst g\u00f6vdenin pe\u015findeyseniz, \u00e7ekmelerde iyi olman\u0131z gerekir – ideal olarak birden fazla \u00e7ekme yapabilmek. Kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131racak […]<\/p>\n","protected":false},"author":2,"featured_media":7495,"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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