{"id":616,"date":"2026-10-03T14:52:54","date_gmt":"2026-10-03T13:52:54","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/plank-test-sure-hesaplayici\/"},"modified":"2026-10-03T14:52:54","modified_gmt":"2026-10-03T13:52:54","slug":"plank-test-sure-hesaplayici","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/plank-test-sure-hesaplayici\/","title":{"rendered":"Plank Testi S\u00fcresi Hesaplay\u0131c\u0131"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Plank Kalma S\u00fcresine G\u00f6re Core Dayan\u0131kl\u0131l\u0131k Testi<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"616\" data-favorite-title=\"Plank Testi S\u00fcresi\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/plank-test-sure-hesaplayici\/\" data-favorite-excerpt=\"Plank pozisyonunda kalma s\u00fcrenizi saniye cinsinden girin ve Erkek veya Kad\u0131n se\u00e7ene\u011fini i\u015faretleyerek hesaplay\u0131c\u0131n\u0131n s\u00fcre e\u015fiklerine dayal\u0131 bir core (kar\u0131n-merkez) dayan\u0131kl\u0131l\u0131k derecesi g\u00f6r\u00fcn.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/plank-test-sure-hesaplayici\/\" method=\"POST\" class=\"calculator\" id=\"calculator-616\" data-post=\"616\"><fieldset class=\"fieldset-input\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Cinsiyet<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"cinsiyet\"><option value=\"male\">Erkek<\/option><option value=\"female\">Kad\u0131n<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Plank tutma s\u00fcresi<\/label><div class=\"term\">T<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"plank_tutma_sresi\" id=\"field-2\" aria-describedby=\"calc-unit-2 calc-info-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"60\"\/><div class=\"unit\" id=\"calc-unit-2\">sn<\/div><small id=\"calc-info-2\">Plank pozisyonunu ka\u00e7 saniye tuttu\u011funuzu girin<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"616\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Core Dayan\u0131kl\u0131l\u0131k De\u011ferlendirmesi<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"616\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Plank Testi S\u00fcre Form\u00fcl\u00fc<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[\n\\operatorname{Rating}(T,G)=\n\\begin{cases}\n\\text{Zay\u0131f}, &amp; G=\\text{erkek},\\ T&lt;30 \\\\\n\\text{Ortalama}, &amp; G=\\text{erkek},\\ 30\\le T\\le60 \\\\\n\\text{\u0130yi}, &amp; G=\\text{erkek},\\ 6090 \\\\\n\\text{Zay\u0131f}, &amp; G=\\text{kad\u0131n},\\ T&lt;20 \\\\\n\\text{Ortalama}, &amp; G=\\text{kad\u0131n},\\ 20\\le T\\le45 \\\\\n\\text{\u0130yi}, &amp; G=\\text{kad\u0131n},\\ 4575\n\\end{cases}\n\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(T\\) \u2014 plank pozisyonunda kalma s\u00fcresi, saniye cinsinden<\/li>\n<li>\\(G\\) \u2014 se\u00e7ilen Cinsiyet se\u00e7ene\u011fi: Erkek veya Kad\u0131n<\/li>\n<\/ul>\n<p>Hesaplay\u0131c\u0131 say\u0131sal bir puan hesaplamak yerine bir kategori atar. Tam bir \u00fcst s\u0131n\u0131r \u00fczerindeki s\u00fcre, alt kategoride kal\u0131r; \u00f6rne\u011fin 60 saniye, Erkek i\u00e7in Ortalama\u2019d\u0131r.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Plank Testi S\u00fcresi \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> Erkek se\u00e7ene\u011fini se\u00e7in ve varsay\u0131lan plank kalma s\u00fcresi olarak 60 saniyeyi girin. Bu s\u00fcreyi Erkek e\u015fikleriyle kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/p>\n<p>\\[30\\le60\\le60\\quad\\Rightarrow\\quad\\text{Ortalama}\\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> Core Dayan\u0131kl\u0131l\u0131k Derecesi <strong>Ortalama<\/strong>\u2019d\u0131r. 60 saniyeden uzun s\u00fcrelerde Erkek derecesi \u0130yi olur.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>Cinsiyet<\/strong> b\u00f6l\u00fcm\u00fcnde bir se\u00e7enek belirleyin. Kullan\u0131labilir se\u00e7enekler Erkek ve Kad\u0131n\u2019d\u0131r ve her biri farkl\u0131 bir s\u00fcre e\u015fi\u011fi k\u00fcmesi kullan\u0131r.<\/li>\n<li>Bir \u00f6n kol planku yap\u0131n ve se\u00e7ti\u011finiz formu ne kadar s\u00fcre korudu\u011funuzu \u00f6l\u00e7\u00fcn. Pozisyonu art\u0131k istikrarl\u0131 bi\u00e7imde koruyamad\u0131\u011f\u0131n\u0131zda kronometreyi durdurun.<\/li>\n<li>S\u00fcreyi <strong>Plank kalma s\u00fcresi<\/strong> alan\u0131na saniye cinsinden girin. \u00d6rne\u011fin bir dakika i\u00e7in 60, bir dakika 30 saniye i\u00e7in 90 girin.<\/li>\n<li><strong>Core Dayan\u0131kl\u0131l\u0131k Derecesi<\/strong>ni okuyun: Zay\u0131f, Ortalama, \u0130yi veya M\u00fckemmel. \u0130lerideki denemelerle kar\u015f\u0131la\u015ft\u0131rma yapmay\u0131 planl\u0131yorsan\u0131z, kaydetti\u011finiz s\u00fcreyi de kategorinin yan\u0131nda saklay\u0131n.<\/li>\n<\/ol>\n<h2>Plank testi derecesi ne anlama gelir<\/h2>\n<p>Plank izometrik bir egzersizdir: g\u00f6vdeniz ve omuzlar\u0131n\u0131zdaki kaslar hareketi engellemek i\u00e7in \u00e7al\u0131\u015f\u0131rken bir pozisyon tutars\u0131n\u0131z. Tutarl\u0131 bir plank\u0131 koruyabildi\u011finiz s\u00fcre, o pozisyondaki dayan\u0131kl\u0131l\u0131\u011f\u0131n basit bir \u00f6l\u00e7\u00fcs\u00fcn\u00fc verir. Bu, kar\u0131n kaslar\u0131n\u0131n kuvvetinin do\u011frudan bir \u00f6l\u00e7\u00fcm\u00fc de\u011fildir ve daha uzun s\u00fcre tutmak tek ba\u015f\u0131na daha iyi bir genel kondisyon kan\u0131t\u0131 say\u0131lmaz.<\/p>\n<p>Bu hesaplay\u0131c\u0131 s\u00fcrenizi se\u00e7ilen Cinsiyet se\u00e7ene\u011fi i\u00e7in sabit e\u015fiklerle kar\u015f\u0131la\u015ft\u0131r\u0131r. Ya\u015f sormaz ve derecesini ya\u015f, antrenman ge\u00e7mi\u015fi, v\u00fccut \u00f6l\u00e7\u00fcleri veya sa\u011fl\u0131k durumu i\u00e7in ayarlamaz. Etiketler hesaplay\u0131c\u0131n\u0131n kategorilerini tan\u0131mlar; bir te\u015fhis veya bir pop\u00fclasyona g\u00f6re y\u00fczdelik s\u0131ralama de\u011fildir. \u00d6zellikle \u201cOrtalama\u201d, s\u00fcrenizin burada Ortalama olarak etiketlenen aral\u0131\u011fa d\u00fc\u015ft\u00fc\u011f\u00fc anlam\u0131na gelir; performans\u0131n\u0131z\u0131n \u00f6l\u00e7\u00fclm\u00fc\u015f bir pop\u00fclasyon ortalamas\u0131na e\u015fit oldu\u011fu anlam\u0131na gelmez.<\/p>\n<p>Kesin s\u0131n\u0131rlar \u00f6nemlidir. Erkek i\u00e7in 30 saniye Ortalama\u2019y\u0131 ba\u015flat\u0131r, 60 saniyeden fazlas\u0131 \u0130yi\u2019yi ve 90 saniyeden fazlas\u0131 M\u00fckemmel\u2019i ba\u015flat\u0131r. Kad\u0131n i\u00e7in ilgili s\u0131n\u0131rlar 20, 45\u2019ten fazla ve 75\u2019ten fazla saniyedir. A\u015fa\u011f\u0131daki tablo t\u00fcm kategorileri g\u00f6sterir:<\/p>\n<table>\n<thead>\n<tr>\n<th>Core Dayan\u0131kl\u0131l\u0131k Derecesi<\/th>\n<th>Erkek plank kalma s\u00fcresi<\/th>\n<th>Kad\u0131n plank kalma s\u00fcresi<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Zay\u0131f<\/td>\n<td>30 saniyeden az<\/td>\n<td>20 saniyeden az<\/td>\n<\/tr>\n<tr>\n<td>Ortalama<\/td>\n<td>30\u201360 saniye<\/td>\n<td>20\u201345 saniye<\/td>\n<\/tr>\n<tr>\n<td>\u0130yi<\/td>\n<td>60 saniyeden fazla, 90 saniyeye kadar<\/td>\n<td>45 saniyeden fazla, 75 saniyeye kadar<\/td>\n<\/tr>\n<tr>\n<td>M\u00fckemmel<\/td>\n<td>90 saniyeden fazla<\/td>\n<td>75 saniyeden fazla<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Kalma s\u00fcreniz, tek ba\u015f\u0131na etiketten daha \u00e7ok ilerlemeyi izlemek i\u00e7in bilgilendiricidir. \u00d6rne\u011fin Erkek i\u00e7in 31 saniyeden 59 saniyeye bir geli\u015fme, kalma s\u00fcresi \u00f6nemli \u00f6l\u00e7\u00fcde uzam\u0131\u015f olsa da h\u00e2l\u00e2 Ortalama derecesi verir. S\u00fcreyi kaydedin ve testi benzer ko\u015fullarda tekrarlayarak d\u00f6rt kategorilik bir derecelendirmenin gizleyebilece\u011fi de\u011fi\u015fimleri g\u00f6r\u00fcn.<\/p>\n<h2>Test ipu\u00e7lar\u0131 ve s\u0131n\u0131rlamalar<\/h2>\n<p>Tekrarlanabilir bir \u00f6n kol planku i\u00e7in dirseklerinizi kabaca omuzlar\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirin ve v\u00fccudunuzu ba\u015ftan topuklara kadar d\u00fcz ve kontroll\u00fc bir hat \u00fczerinde tutun. Nefesinizi tutmadan g\u00f6vdenizi s\u0131k\u0131n. Kal\u00e7an\u0131z\u0131n belirgin bi\u00e7imde \u00e7\u00f6kmesi ya da y\u00fckselmesi durumunda ayn\u0131 pozisyona d\u00f6nemiyorsan\u0131z denemeyi bitirin; s\u00fcreyi bariz bi\u00e7imde farkl\u0131 bir formla uzatmay\u0131n. Her testte ayn\u0131 plank varyasyonunu, ayn\u0131 zamanlama y\u00f6ntemini ve ayn\u0131 durdurma kural\u0131n\u0131 kullan\u0131n.<\/p>\n<p>Yorgunluk, yak\u0131n zamanda yap\u0131lan egzersiz, teknik ve rahats\u0131zl\u0131k sonucunuzu de\u011fi\u015ftirebilir. Denemeler aras\u0131nda yeterince dinlenin ve bir kategoriye ula\u015fmak i\u00e7in a\u011fr\u0131ya dayanmay\u0131n. Hesaplay\u0131c\u0131 yaln\u0131zca Erkek ve Kad\u0131n kar\u015f\u0131la\u015ft\u0131rma se\u00e7enekleri sunar ve bireysel farklar\u0131 hesaba katamaz. E\u015fikleri h\u0131zl\u0131 bir s\u0131n\u0131fland\u0131rmad\u0131r; ya\u015fa g\u00f6re do\u011frulanm\u0131\u015f normlar veya klinik bir de\u011ferlendirme de\u011fildir.<\/p>\n<p>Plank dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131n yan\u0131 s\u0131ra kondisyonun di\u011fer y\u00f6nlerine bakmak i\u00e7in farkl\u0131 bir kuvvet \u00f6l\u00e7\u00fct\u00fc olarak <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kavrama-gucu-hesaplayici\/\">Kavrama Kuvveti Hesaplay\u0131c\u0131<\/a>, patlay\u0131c\u0131 alt v\u00fccut performans\u0131 i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/dikey-sicrama-testi-hesaplayici\/\">Dikey S\u0131\u00e7rama Testi Hesaplay\u0131c\u0131<\/a> ya da ko\u015fu temelli aerobik kondisyon i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/cooper-testi-hesaplayici\/\">Cooper Testi Hesaplay\u0131c\u0131<\/a> deneyin. Bu testler farkl\u0131 yetenekleri \u00f6l\u00e7er, bu nedenle dereceleri birbirinin yerine ge\u00e7ecek bi\u00e7imde de\u011ferlendirilmemelidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank pozisyonunda kalma s\u00fcrenizi saniye cinsinden girin ve Erkek veya Kad\u0131n se\u00e7ene\u011fini i\u015faretleyerek hesaplay\u0131c\u0131n\u0131n s\u00fcre e\u015fiklerine dayal\u0131 bir core (kar\u0131n-merkez) dayan\u0131kl\u0131l\u0131k derecesi g\u00f6r\u00fcn.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-616","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=616"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/616\/revisions"}],"predecessor-version":[{"id":3017,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/616\/revisions\/3017"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}