{"id":9821,"date":"2023-12-26T16:56:12","date_gmt":"2023-12-26T16:56:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9821"},"modified":"2023-12-26T16:56:18","modified_gmt":"2023-12-26T16:56:18","slug":"9-must-try-chest-exercises-for-building-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/9-must-try-chest-exercises-for-building-muscle\/","title":{"rendered":"KAS \u0130N\u015eA ETMEK \u0130\u00c7IN MUTLAKA DENENMESI GEREKEN 9 G\u00d6\u011e\u00dcS EGZERSIZI"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/assets.gqindia.com\/photos\/5cdc1aa562fe406965840843\/master\/pass\/how-to-lose-weight-burn-belly-fat-7-minutes-866x487.jpg\" alt=\"\" \/><\/figure>\n<p>D\u00fczenli egzersiz yapmak ve sa\u011fl\u0131kl\u0131 bir diyet s\u00fcrd\u00fcrmek, bu katillerin g\u00f6\u011f\u00fcs kaslar\u0131na bakmas\u0131n\u0131 sa\u011flaman\u0131n anahtar\u0131d\u0131r. Abur cubur ne kadar cazip g\u00f6r\u00fcn\u00fcrse g\u00f6r\u00fcns\u00fcn, m\u00fcmk\u00fcn oldu\u011funca bundan ka\u00e7\u0131nmal\u0131s\u0131n\u0131z. Hi\u00e7bir \u015fey abur cubur gibi fitness hedeflerinizi mahvedemez. G\u00f6\u011f\u00fcs egzersizleri heykel ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc tan\u0131mlamak ve iyi g\u00f6r\u00fcnmek i\u00e7in g\u00fcven verir. G\u00f6r\u00fcn\u00fcm\u00fcn\u00fcz\u00fc ve g\u00fcc\u00fcn\u00fcz\u00fc geli\u015ftirmenin yan\u0131 s\u0131ra, bu egzersizler ruh halinizi de y\u00fckseltir! G\u00f6\u011f\u00fcs \u00fczerinde \u00e7al\u0131\u015fmak, genellikle pecs olarak bilinen v\u00fccudun pektoral kaslar\u0131 \u00fczerinde \u00e7al\u0131\u015fmak anlam\u0131na gelir. Pektoral kaslar \u00fcst v\u00fccuttaki en b\u00fcy\u00fck kaslardan biridir. \u00dcst v\u00fccudun di\u011fer kaslar\u0131 trapezius, omuzlar ve latissimus dorsi i\u00e7erir. Pektoral kaslar \u00fczerinde \u00e7al\u0131\u015fman\u0131n yan\u0131 s\u0131ra, bunlar \u00fczerinde de \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n<h2>G\u00f6\u011f\u00fcs \u0130\u00e7in En Etkili 9 Egzersiz<\/h2>\n<h3>#1 D\u00fcz Kol Kalas\u0131<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16757\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/straight-arm-plank.jpg\" alt=\"straight arm plank\" \/><\/figure>\n<p>G\u00f6\u011f\u00fcs i\u00e7in en iyi egzersizlerden biri olan d\u00fcz kol kalas\u0131 t\u00fcm \u00fcst g\u00f6vdeye odaklan\u0131r. Bu egzersizin sonunda g\u00f6\u011fs\u00fcn\u00fcz, omuzlar\u0131n\u0131z, karn\u0131n\u0131z ve kal\u00e7alar\u0131n\u0131z yanmaya ba\u015flayabilir. Pozisyona girmek i\u00e7in, g\u00f6\u011fs\u00fcn\u00fcz\u00fcn yan\u0131na, yere yerle\u015ftirilmi\u015f avu\u00e7 i\u00e7leri ile midenizin \u00fczerine uzan\u0131n. V\u00fccudunuzu kald\u0131r\u0131n ve d\u00fczenli bir itme pozisyonuna gelin. Omuzlar\u0131n\u0131z\u0131n ve dirseklerinizin ayn\u0131 \u00e7izgide oldu\u011fundan emin olun. Ayr\u0131ca, belinizin kemerli veya yuvarlat\u0131lm\u0131\u015f olmad\u0131\u011f\u0131ndan emin olun. Ba\u015ftan t\u0131rna\u011fa d\u00fcz bir \u00e7izgi koruyun. Yeni ba\u015flayan biriyseniz, bu zor bir egzersiz gibi g\u00f6r\u00fcnebilir. B\u00f6ylece, tahta pozisyonunu yakla\u015f\u0131k 10-15 saniye tutabilirsiniz. Bu egzersizle rahat ettikten sonra 30-60 saniyeye \u00e7\u0131karabilirsiniz. Onunla ne kadar rahat oldu\u011funuza ba\u011fl\u0131 olarak, bu kadar \u00e7ok set yapabilirsiniz. Yeni ba\u015flayanlar i\u00e7in, 10-15 saniyelik iki set iyidir.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Plank egzersizi, \u00fcst v\u00fccut kaslar\u0131n\u0131z\u0131 ve omurgan\u0131z\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur ve bu da duru\u015funuzu g\u00fc\u00e7lendirir.<\/p>\n<h3>#2 G\u00f6\u011f\u00fcs Sine\u011fi<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16758\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/chest-fly.jpg\" alt=\"chest fly\" \/><\/figure>\n<p>Bu g\u00f6\u011f\u00fcs i\u00e7in en iyi egzersizlerden biridir. Egzersiz, g\u00f6\u011fs\u00fc tan\u0131mlamaya yard\u0131mc\u0131 olmak i\u00e7in gerginlik yaratmaya odaklan\u0131r. Bu egzersiz i\u00e7in birka\u00e7 hafif a\u011f\u0131rl\u0131k veya damb\u0131l gerekecektir. Pozisyona girmek i\u00e7in, her elinde damb\u0131llar olan d\u00fcz bir bankta s\u0131rt \u00fcst\u00fc uzan\u0131n. Damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fcst\u00fcnde avu\u00e7 i\u00e7leri birbirine bakacak \u015fekilde tutun. Damb\u0131llar\u0131 geni\u015f a\u00e7\u0131n ve dirsekler zemine paralel olana kadar kollar\u0131n\u0131z\u0131 yava\u015f\u00e7a indirin. Kol hareketi ile \u00e7ok derine inmeyin. Damb\u0131llar\u0131 tekrar ba\u015flang\u0131\u00e7 pozisyonuna y\u00fckseltin, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n. Hareket boyunca dirseklerinizde hafif bir b\u00fck\u00fclme oldu\u011fundan emin olun. Yeni ba\u015flayan biriyseniz, hafif bir sette 12 &#8211; 15 rep yaparak ba\u015flayabilirsiniz. Bu egzersizle rahat ettik\u00e7e, rahatl\u0131\u011f\u0131n\u0131za g\u00f6re a\u011f\u0131rl\u0131\u011f\u0131 art\u0131rabilirsiniz.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0G\u00f6\u011f\u00fcs sine\u011fi egzersizi pektoral kaslar\u0131n\u0131z\u0131 olu\u015fturman\u0131za ve g\u00fc\u00e7lendirmenize yard\u0131mc\u0131 olur. Ayr\u0131ca \u00f6n deltoidlerinizi g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/p>\n<h3>#3 Kablo Sine\u011fi<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16759\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/cable-fly.jpg\" alt=\"cable fly\" \/><\/figure>\n<p>Kablo sine\u011fi, pektoral kaslar\u0131n tan\u0131mlanmas\u0131 ve geli\u015ftirilmesi i\u00e7in ba\u015fka bir egzersizdir. Bu egzersizi g\u00f6\u011f\u00fcs egzersizinize eklemek pektoral kaslar\u0131n\u0131za yeni bir uyaran verecektir. \u0130ki \u00fczengi sap\u0131 al\u0131n ve bunlar\u0131 bir kablo \u00e7apraz istasyonunun y\u00fcksek kasnak kablosuna tak\u0131n. \u0130stasyonun ortas\u0131nda durun ve her eline bir \u00fczengi sap\u0131 tutun. Kollar\u0131n\u0131z\u0131 gerilmi\u015f ama hafif b\u00fck\u00fclm\u00fc\u015f bir pozisyonda tutun. Kal\u00e7alar\u0131n\u0131za hafif\u00e7e e\u011filin. Kollar\u0131n\u0131z\u0131n konumunu de\u011fi\u015ftirmeden kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde bir araya getirin. Yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn. Hafif 12-15 Reps i\u00e7in bir kablo sine\u011fi yap\u0131labilir. Egzersizle rahat ettikten sonra, a\u011f\u0131rl\u0131klar\u0131 buna g\u00f6re art\u0131r\u0131n.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Kablo sine\u011fi egzersizi, \u00fcst kaslarda tutarl\u0131 bir gerginlik yaratmaya yard\u0131mc\u0131 olur, b\u00f6ylece hareket aral\u0131\u011f\u0131 boyunca pektoral kaslar\u0131 uyar\u0131r.<\/p>\n<h3>#4 Bant G\u00f6\u011f\u00fcs Sine\u011fi<\/h3>\n<p>Bant g\u00f6\u011f\u00fcs sine\u011fi kablo sine\u011finden \u00e7ok farkl\u0131 de\u011fildir, ancak bantlar ev g\u00f6\u011fs\u00fc egzersizleri i\u00e7in kolay bir egzersiz yapar. Bu egzersiz i\u00e7in, bir tabana bir kutup veya kule gibi iki bant takman\u0131z gerekecektir. Se\u00e7ti\u011finiz taban\u0131n sabit oldu\u011fundan emin olun. Grubun iki ucunun her eliyle tutun. Kollar\u0131n\u0131z\u0131 gerilmi\u015f ama hafif b\u00fck\u00fclm\u00fc\u015f bir pozisyonda tutun. Kal\u00e7alar\u0131n\u0131za hafif\u00e7e e\u011filin. Kollar\u0131n\u0131z\u0131n konumunu de\u011fi\u015ftirmeden kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde bir araya getirin. Yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Bant g\u00f6\u011f\u00fcs sine\u011fi, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye odaklanan m\u00fckemmel bir egzersizdir.<\/p>\n<h3>#5 Damb\u0131l Zemin Presi<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16760\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/dumbbell-press.jpg\" alt=\"dumbbell floor press\" \/><\/figure>\n<p>Bank\u0131n\u0131z yoksa endi\u015felenmenize gerek yok. Damb\u0131l pres egzersizini yerde de yapabilirsiniz. G\u00f6\u011f\u00fcs i\u00e7in en kolay ev egzersizlerinden biridir. Tek ihtiyac\u0131n olan bir \u00e7ift damb\u0131l. Bu egzersizi yapmak i\u00e7in yere uzan\u0131n. Ayaklar\u0131n\u0131n yerde d\u00fcz oldu\u011fundan emin ol. Damb\u0131llar\u0131 her elinle tut ve g\u00f6\u011fs\u00fcn \u00fcst\u00fcnde tut. Omuzlar\u0131n\u0131z\u0131 g\u00fcvende tutmak i\u00e7in dirseklerinizi v\u00fccudunuzdan 45 derecelik bir a\u00e7\u0131yla tutun. Dirsekleri b\u00fckerek damb\u0131llar\u0131 yava\u015f\u00e7a b\u00fck\u00fcn. Dirsekler yere de\u011fdikten sonra g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 s\u0131karak damb\u0131llar\u0131 yukar\u0131 bast\u0131r\u0131n. Yeni ba\u015flayan biriyseniz, hafif bir sette 15-20 rep yapabilirsiniz. Bu egzersizle rahat ettik\u00e7e, a\u011f\u0131rl\u0131klar\u0131 buna g\u00f6re art\u0131rabilirsiniz.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Damb\u0131l zemin pres egzersizi kas k\u00fctlesi olu\u015fturmaya yard\u0131mc\u0131 olur. Ayr\u0131ca omuz eklemlerine yerle\u015ftirilen stres miktar\u0131n\u0131 azalt\u0131r.<\/p>\n<h3>#6 Pyometrik \u015e\u0131nav<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16761\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/up-pushup.jpg\" alt=\"Plyometric Pushup\" \/><\/figure>\n<p>\u015e\u0131navlar bir\u00e7ok ki\u015fi i\u00e7in kolay bir egzersiz gibi gelebilir, ancak pliyometrik \u015f\u0131navlar de\u011fildir. Patlay\u0131c\u0131 veya g\u00fc\u00e7 yukar\u0131 itme olarak da bilinen pliyometrik \u015f\u0131nav, g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131n g\u00fcc\u00fcn\u00fc ve g\u00fcc\u00fcn\u00fc art\u0131rmak i\u00e7in iyidir. Pliyometrik \u015f\u0131nav \u00e7ekmek i\u00e7in \u015f\u0131nav pozisyonuna ge\u00e7in. V\u00fccudunuzun tepeden t\u0131rna\u011fa d\u00fcz bir \u00e7izgide oldu\u011fundan emin olun. G\u00f6\u011fs\u00fcn\u00fcz\u00fc d\u00fczenli olarak yukar\u0131 itmek i\u00e7in yapt\u0131\u011f\u0131n\u0131z gibi yere indirin. Sonra, patlay\u0131c\u0131 bir \u015fekilde bast\u0131r\u0131n, b\u00f6ylece elleriniz yerden kalkas\u0131n. Hareketi kontroll\u00fc bir \u015fekilde tekrarlay\u0131n. Tek sette 5-6 pliyometrik \u015f\u0131nav \u00e7ekmeye \u00e7al\u0131\u015fabilirsiniz.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Pliyometrik itme, kas olu\u015fturmaya, g\u00fcc\u00fc ve g\u00fcc\u00fc art\u0131rmaya yard\u0131mc\u0131 olur. Ayr\u0131ca \u00e7ekirdek kararl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131r.<\/p>\n<h3>#7 S\u00fcspansiyon \u015e\u0131nav<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16763\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/suspension-push-up.jpg\" alt=\"Suspension Push-up\" \/><\/figure>\n<p>S\u00fcspansiyon \u015f\u0131navlar\u0131n\u0131 ger\u00e7ekle\u015ftirmek, \u00e7ekirde\u011finizi ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yerde \u015f\u0131nav \u00e7ekmekten daha fazla \u00e7al\u0131\u015f\u0131r. Bu \u015f\u0131navlar evde TRX kay\u0131\u015flar\u0131 kullan\u0131larak yap\u0131labilir. TRX kay\u0131\u015f\u0131n\u0131n saplar\u0131n\u0131 iki elinle tut. Kollar\u0131 d\u00fcz ve omuz geni\u015fli\u011findeki ayr\u0131 mesafeden biraz daha geni\u015f tutularak v\u00fccudunuzu zeminden 45 derecelik bir a\u00e7\u0131yla tutun. V\u00fccudunuzun ba\u015ftan t\u0131rna\u011fa d\u00fcz bir \u00e7izgide oldu\u011fundan emin olun. \u00c7ekirde\u011finizi destekleyin ve dirsekleri b\u00fckerek g\u00f6\u011fs\u00fc yava\u015f\u00e7a yere do\u011fru indirin. Ba\u015flang\u0131\u00e7 konumuna geri bas\u0131n.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Bu egzersiz geleneksel \u015f\u0131navlar\u0131n geli\u015fmi\u015f bir versiyonudur. G\u00f6\u011f\u00fcs, omuz ve triseps g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur. Hareket aral\u0131\u011f\u0131 boyunca v\u00fccudun \u00e7ekirde\u011fini me\u015fgul eder, b\u00f6ylece \u00e7ekirdek kaslar\u0131 g\u00fc\u00e7lendirir.<\/p>\n<h3>#8 E\u011fimli Damb\u0131l Tezgah Presi<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16764\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/incline-bench-press.jpg\" alt=\"Incline Dumbbell Bench Press\" \/><\/figure>\n<p>G\u00f6\u011f\u00fcs i\u00e7in en iyi egzersizlerden biri olan e\u011fimli damb\u0131l tezgah presi, \u00f6n deltoidler ve trisepslerle birlikte \u00fcst g\u00f6\u011f\u00fcs kaslar\u0131 \u00fczerinde \u00e7al\u0131\u015f\u0131r. 45 derecelik bir a\u00e7\u0131yla e\u011fimli bir bank\u0131n \u00fczerine uzan\u0131n. Damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcn kenar\u0131nda tut. Ayaklar\u0131n yerde d\u00fcz olmal\u0131. S\u0131rt\u0131n\u0131z\u0131 kemerlemekten ka\u00e7\u0131n\u0131n ve \u00e7ekirde\u011fi s\u0131k\u0131 tutmaya \u00e7al\u0131\u015f\u0131n. Damb\u0131llar\u0131 yukar\u0131 bast\u0131r\u0131n ve do\u011frudan omuzlar\u0131n\u0131z\u0131n \u00fczerine kapat\u0131n. Damb\u0131llar\u0131 yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna getirin.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0E\u011fimli damb\u0131l tezgah presi \u00fcst pektoral kaslar\u0131 olu\u015fturmaya odaklan\u0131r.<\/p>\n<h3>#9 Reddi Damb\u0131l Bench Press<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16765\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/decline-pushup.jpg\" alt=\"Decline Dumbbell Bench Press\" \/><\/figure>\n<p>Bu egzersiz alt g\u00f6\u011f\u00fcs kas\u0131n\u0131z\u0131 olu\u015fturman\u0131za yard\u0131mc\u0131 olur. Bir d\u00fc\u015f\u00fc\u015f damb\u0131l tezgah presi pozisyonuna girmek i\u00e7in s\u0131rt \u00fcst\u00fc uzan\u0131n. Ayaklar\u0131n\u0131z\u0131 bacak deste\u011finin alt\u0131na kilitleyin. Damb\u0131llar\u0131 g\u00f6\u011fs\u00fcn\u00fcn kenar\u0131nda tut. S\u0131rt\u0131n\u0131z\u0131 kemerlemekten ka\u00e7\u0131n\u0131n ve \u00e7ekirde\u011fi s\u0131k\u0131 tutmaya \u00e7al\u0131\u015f\u0131n. Damb\u0131llar\u0131 yukar\u0131 bast\u0131r\u0131n ve g\u00f6\u011fs\u00fcn\u00fcz\u00fcn hemen \u00fcst\u00fcne kapat\u0131n. Damb\u0131llar\u0131 yava\u015f\u00e7a ba\u015flang\u0131\u00e7 konumuna getirin.<\/p>\n<p><strong>Faydalar\u0131:<\/strong>\u00a0Bu egzersiz alt pektoral kaslarda \u00e7al\u0131\u015f\u0131r. Ayr\u0131ca \u00f6n deltoid ve triceps g\u00fc\u00e7lendirir<\/p>\n<h2>\u00d6zet<\/h2>\n<p>Yeni ba\u015flayan biriyseniz ve bu egzersizleri rutininize eklemek istiyorsan\u0131z, v\u00fccudunuzun ne kadar alabildi\u011fine devam edin. V\u00fccudunuzu \u00e7ok fazla zorlamaya \u00e7al\u0131\u015f\u0131rsan\u0131z, yaralanmalarla sonu\u00e7lanabilir. Hangi g\u00f6\u011f\u00fcs egzersizlerinin sizin i\u00e7in en uygun oldu\u011funu \u00f6\u011frenin. Egzersizlere al\u0131\u015fmaya ba\u015flad\u0131k\u00e7a, a\u011f\u0131rl\u0131klar\u0131 ve yapt\u0131\u011f\u0131n\u0131z set say\u0131s\u0131n\u0131 yava\u015f\u00e7a art\u0131rabilirsiniz. Ancak egzersiz rutininizi d\u00fczenli olarak takip etti\u011finizden emin olun. Bu t\u00fcr rehberli al\u0131\u015ft\u0131rmalar i\u00e7in Healthify Studio&#8217;ya g\u00f6z at\u0131n.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fczenli egzersiz yapmak ve sa\u011fl\u0131kl\u0131 bir diyet s\u00fcrd\u00fcrmek, bu katillerin g\u00f6\u011f\u00fcs kaslar\u0131na bakmas\u0131n\u0131 sa\u011flaman\u0131n anahtar\u0131d\u0131r. Abur cubur ne kadar cazip [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9822,"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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