{"success":true,"database_connected":true,"table_exists":true,"record_count":"7","sample_record":{"id":"1","product_id":"com.sezerarslan.RowLine.exercise.1","type":"exercise","title":"Premium Kas Geli\u015ftirme Program\u0131","description":"12 haftal\u0131k profesyonel kas geli\u015ftirme program\u0131","category":"Kas Geli\u015ftirme","image_url":"https:\/\/images.unsplash.com\/photo-1571019613454-1cb2f99b2d8b?w=300","price":"149.99","is_premium":"1","rating":"4.8","engagement_count":"2847","duration":"12 hafta","duration_minutes":null,"calories":null,"target_heart_rate":null,"difficulty":"\u0130leri","instructor_name":"Ahmet Ko\u00e7","features":"[\"Detayl\u0131 videolu anlat\u0131m\", \"Ad\u0131m ad\u0131m rehberlik\", \"Form kontrol ipu\u00e7lar\u0131\", \"Alternatif hareketler\", \"Ki\u015fisel ko\u00e7luk deste\u011fi\"]","full_content":"{\"name\": \"Premium Kas Geli\u015ftirme Antrenman\u0131\", \"description\": \"Geli\u015fmi\u015f d\u00fczey kas k\u00fctlesi art\u0131rma program\u0131\", \"color\": \"strength\", \"icon\": \"barbell\", \"exercises\": [{\"id\": \"bench_press_premium\", \"name\": \"Barbell Bench Press\", \"category\": \"G\u00f6\u011f\u00fcs\", \"muscleGroups\": [\"G\u00f6\u011f\u00fcs\", \"\u00d6n Deltoid\", \"Triceps\"], \"sets\": 4, \"reps\": \"8-10\", \"restTime\": 120, \"instructions\": [\"S\u0131rt \u00fcst\u00fc yat, ayaklar yere sa\u011flam bas\u0131yor olmal\u0131\", \"Bar\u0131 g\u00f6\u011f\u00fcs geni\u015fli\u011finden biraz geni\u015f tut\", \"Bar\u0131 kontroll\u00fc \u015fekilde g\u00f6\u011fs\u00fcn ortas\u0131na indir\", \"G\u00fc\u00e7l\u00fc bir \u015fekilde yukar\u0131 bast\u0131r ve kilit pozisyonuna gel\"], \"tips\": \"Skapulalar\u0131 retraksiyon pozisyonunda tut. Nefes almay\u0131 unutma ve omuz s\u0131k\u0131\u015fmas\u0131na dikkat et.\"}, {\"id\": \"incline_dumbbell_press\", \"name\": \"Incline Dumbbell Press\", \"category\": \"G\u00f6\u011f\u00fcs\", \"muscleGroups\": [\"\u00dcst G\u00f6\u011f\u00fcs\", \"\u00d6n Deltoid\", \"Triceps\"], \"sets\": 4, \"reps\": \"10-12\", \"restTime\": 90, \"instructions\": [\"Bank 30-45 derece a\u00e7\u0131da ayarla\", \"Dumbbell'lar\u0131 omuz hizas\u0131nda tut\", \"Kontroll\u00fc hareket yaparak yukar\u0131 bast\u0131r\", \"Tam hareket a\u00e7\u0131kl\u0131\u011f\u0131 kullan, dumbbell'lar hafif\u00e7e temas etsin\"], \"tips\": \"\u00dcst g\u00f6\u011f\u00fcs kaslar\u0131na odaklan. A\u011f\u0131rl\u0131klar \u00e7ok yana a\u00e7\u0131lmas\u0131n.\"}, {\"id\": \"cable_fly\", \"name\": \"Cable Chest Fly\", \"category\": \"G\u00f6\u011f\u00fcs\", \"muscleGroups\": [\"G\u00f6\u011f\u00fcs\", \"\u00d6n Deltoid\"], \"sets\": 3, \"reps\": \"12-15\", \"restTime\": 60, \"instructions\": [\"Kablolar omuz hizas\u0131nda ayarla\", \"Hafif \u00f6ne do\u011fru e\u011fil, core aktif\", \"Kollar\u0131 yuvarlak bir hareketle \u00f6ne getir\", \"G\u00f6\u011f\u00fcs kaslar\u0131n\u0131 tepe noktada s\u0131k\u0131\u015ft\u0131r\"], \"tips\": \"Dirsekler hafif k\u0131r\u0131k pozisyonda. Mind-muscle connection'a odaklan.\"}, {\"id\": \"squat_premium\", \"name\": \"Barbell Back Squat\", \"category\": \"Bacak\", \"muscleGroups\": [\"Quadriceps\", \"Glutes\", \"Hamstring\", \"Core\"], \"sets\": 5, \"reps\": \"6-8\", \"restTime\": 180, \"instructions\": [\"Bar \u00fcst s\u0131rt kaslar\u0131nda, trapez \u00fczerinde\", \"Ayaklar omuz geni\u015fli\u011finde veya biraz daha geni\u015f\", \"S\u0131rt d\u00fcz, g\u00f6\u011f\u00fcs a\u00e7\u0131k pozisyonda kal\", \"Kal\u00e7ay\u0131 geriye do\u011fru iterek a\u015fa\u011f\u0131 in, diz 90 derece veya daha fazla b\u00fck\u00fcls\u00fcn\"], \"tips\": \"Dizlerin i\u00e7e kapanmamas\u0131na \u00f6zellikle dikkat et. Core kaslar\u0131n\u0131 s\u0131k\u0131 tut.\"}, {\"id\": \"romanian_deadlift\", \"name\": \"Romanian Deadlift\", \"category\": \"Bacak\/S\u0131rt\", \"muscleGroups\": [\"Hamstring\", \"Glutes\", \"Lower Back\"], \"sets\": 4, \"reps\": \"8-10\", \"restTime\": 120, \"instructions\": [\"Bar \u00f6nde, ellerde overhand grip\", \"Dizler hafif k\u0131r\u0131k, s\u0131rt d\u00fcz\", \"Kal\u00e7adan katlanarak bar\u0131 bacaklar boyunca a\u015fa\u011f\u0131 indir\", \"Hamstring gerginli\u011fi hissedince yukar\u0131 kalk\"], \"tips\": \"S\u0131rt\u0131n d\u00fcz kalmas\u0131na \u00f6zellikle dikkat et. Bar her zaman v\u00fccuda yak\u0131n.\"}, {\"id\": \"leg_press\", \"name\": \"Leg Press\", \"category\": \"Bacak\", \"muscleGroups\": [\"Quadriceps\", \"Glutes\", \"Hamstring\"], \"sets\": 4, \"reps\": \"10-12\", \"restTime\": 90, \"instructions\": [\"S\u0131rt\u0131n tamamen yaslan\u0131k pozisyonunda\", \"Ayaklar platform \u00fczerinde omuz geni\u015fli\u011finde\", \"Kontroll\u00fc \u015fekilde a\u015fa\u011f\u0131 in, diz 90 derece b\u00fck\u00fcls\u00fcn\", \"G\u00fc\u00e7l\u00fc bir \u015fekilde yukar\u0131 it\"], \"tips\": \"Bel b\u00f6lgesi daima yaslan\u0131\u011fa basmal\u0131. Tam hareket a\u00e7\u0131kl\u0131\u011f\u0131 kullan.\"}, {\"id\": \"lat_pulldown_premium\", \"name\": \"Wide Grip Lat Pulldown\", \"category\": \"S\u0131rt\", \"muscleGroups\": [\"Latissimus\", \"Biceps\", \"Arka Deltoid\"], \"sets\": 4, \"reps\": \"10-12\", \"restTime\": 90, \"instructions\": [\"Geni\u015f tutu\u015fla bar\u0131 kavra\", \"G\u00f6\u011fs\u00fc \u00f6ne do\u011fru a\u00e7\", \"Dirse\u011fi a\u015fa\u011f\u0131 ve arkaya \u00e7ekerek bar\u0131 g\u00f6\u011f\u00fcs \u00fcst\u00fcne getir\", \"Kontroll\u00fc \u015fekilde yukar\u0131 b\u0131rak\"], \"tips\": \"Momentum kullanma. S\u0131rt kaslar\u0131na odaklan, kollar sadece tutma g\u00f6revi yapmal\u0131.\"}, {\"id\": \"barbell_row\", \"name\": \"Bent Over Barbell Row\", \"category\": \"S\u0131rt\", \"muscleGroups\": [\"Latissimus\", \"Rhomboid\", \"Trapezius\", \"Biceps\"], \"sets\": 4, \"reps\": \"8-10\", \"restTime\": 120, \"instructions\": [\"Ayaklar kal\u00e7a geni\u015fli\u011finde, dizler hafif b\u00fck\u00fck\", \"Kal\u00e7adan katlan, s\u0131rt d\u00fcz ve yere paralele yak\u0131n\", \"Bar\u0131 kar\u0131n b\u00f6lgesine do\u011fru \u00e7ek\", \"Omuz \u00e7anlar\u0131n\u0131 s\u0131k\u0131\u015ft\u0131r, sonra kontroll\u00fc indir\"], \"tips\": \"S\u0131rt d\u00fcz kalmal\u0131, hareket s\u0131rt kaslar\u0131ndan gelmeli.\"}, {\"id\": \"shoulder_press_premium\", \"name\": \"Seated Dumbbell Shoulder Press\", \"category\": \"Omuz\", \"muscleGroups\": [\"\u00d6n Deltoid\", \"Orta Deltoid\", \"Triceps\"], \"sets\": 4, \"reps\": \"8-10\", \"restTime\": 90, \"instructions\": [\"Dik pozisyonda otur, s\u0131rt yaslan\u0131\u011fa yaslanm\u0131\u015f\", \"Dumbbell'lar omuz hizas\u0131nda, avu\u00e7 i\u00e7leri \u00f6ne bak\u0131yor\", \"Kontroll\u00fc \u015fekilde yukar\u0131 bast\u0131r\", \"Dumbbell'lar tepe noktada hafif\u00e7e yakla\u015fs\u0131n ama temas etmesin\"], \"tips\": \"Core kaslar\u0131n\u0131 s\u0131k\u0131 tut. Bel lordozuna dikkat et.\"}, {\"id\": \"lateral_raise\", \"name\": \"Dumbbell Lateral Raise\", \"category\": \"Omuz\", \"muscleGroups\": [\"Orta Deltoid\"], \"sets\": 4, \"reps\": \"12-15\", \"restTime\": 60, \"instructions\": [\"Ayakta dur, dumbbell'lar yan\u0131nda\", \"Dirsekler hafif k\u0131r\u0131k pozisyonda\", \"Kollar\u0131 yana do\u011fru omuz hizas\u0131na kadar kald\u0131r\", \"Kontroll\u00fc \u015fekilde a\u015fa\u011f\u0131 indir\"], \"tips\": \"Momentum kullanma. Orta deltoidlere odaklan, \u00e7ok a\u011f\u0131r a\u011f\u0131rl\u0131k kullanma.\"}, {\"id\": \"barbell_curl\", \"name\": \"Barbell Bicep Curl\", \"category\": \"Kol\", \"muscleGroups\": [\"Biceps\", \"Brachialis\"], \"sets\": 3, \"reps\": \"10-12\", \"restTime\": 60, \"instructions\": [\"Ayakta dur, kollar yan\u0131nda\", \"Bar\u0131 omuz geni\u015fli\u011finde tut, avu\u00e7 i\u00e7i \u00f6ne\", \"Dirsekleri sabit tutarak bar\u0131 yukar\u0131 kald\u0131r\", \"Yava\u015f\u00e7a kontroll\u00fc \u015fekilde a\u015fa\u011f\u0131 indir\"], \"tips\": \"Sadece biceps kas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r. Momentum kullanma, v\u00fccudu sallama.\"}, {\"id\": \"tricep_pushdown\", \"name\": \"Cable Tricep Pushdown\", \"category\": \"Kol\", \"muscleGroups\": [\"Triceps\"], \"sets\": 3, \"reps\": \"12-15\", \"restTime\": 60, \"instructions\": [\"Kablo \u00fcst konumda, bar veya rope attachment\", \"Dirsekler v\u00fccuda yak\u0131n ve sabit\", \"Kollar\u0131 tam olarak a\u015fa\u011f\u0131 bast\u0131r\", \"Kontroll\u00fc \u015fekilde yukar\u0131 b\u0131rak\"], \"tips\": \"Dirsekler hareket etmemeli. Triceps'e odaklan, tepe noktada s\u0131k\u0131\u015ft\u0131r.\"}], \"weekTemplate\": {\"name\": \"Push Pull Legs - \u0130leri Seviye\", \"description\": \"Haftada 3 g\u00fcn b\u00f6lgesel kas \u00e7al\u0131\u015fmas\u0131\", \"icon\": \"barbell\", \"schedule\": {\"0\": {\"name\": \"Push Day - G\u00f6\u011f\u00fcs, Omuz, Triceps\", \"workoutType\": \"\u00dcst V\u00fccut\"}, \"2\": {\"name\": \"Pull Day - S\u0131rt, Biceps\", \"workoutType\": \"\u00dcst V\u00fccut\"}, \"4\": {\"name\": \"Leg Day - Bacak, Kar\u0131n\", \"workoutType\": \"Alt V\u00fccut\"}}}}","content_url":null,"preview_url":null,"content_details":"{\"sections\": [{\"title\": \"Giri\u015f\", \"duration\": \"10 dk\", \"items\": [{\"type\": \"video\", \"title\": \"Programa Genel Bak\u0131\u015f\", \"duration\": \"5:00\"}, {\"type\": \"text\", \"title\": \"Ba\u015flamadan \u00d6nce\", \"duration\": \"5:00\"}]}, {\"title\": \"Temel Egzersizler\", \"duration\": \"45 dk\", \"items\": [{\"type\": \"video\", \"title\": \"Is\u0131nma Rutini\", \"duration\": \"10:00\"}, {\"type\": \"video\", \"title\": \"Ana Egzersizler\", \"duration\": \"30:00\"}, {\"type\": \"pdf\", \"title\": \"Egzersiz Notlar\u0131\", \"duration\": \"5:00\"}]}], \"materials\": [\"Egzersiz Videolar\u0131\", \"PDF D\u00f6k\u00fcmanlar\", \"\u0130lerleme Takip Tablosu\"], \"requirements\": [\"Temel Fitness Seviyesi\", \"Egzersiz Mat\u0131\", \"Su \u015ei\u015fesi\"]}","access_type":"lifetime","validity_period":null,"prerequisites":null,"learning_outcomes":"[\"Do\u011fru Form ve Teknik\", \"Kas Geli\u015fimi\", \"Dayan\u0131kl\u0131l\u0131k Art\u0131\u015f\u0131\", \"Esneklik Geli\u015fimi\"]","resources":"[{\"type\": \"pdf\", \"title\": \"Program K\u0131lavuzu\", \"url\": \"guides\/program-guide.pdf\"}, {\"type\": \"video\", \"title\": \"Form Videolar\u0131\", \"url\": \"videos\/form-guide.mp4\"}]","publish_date":"2025-10-01 08:26:19","created_at":"2025-10-01 08:26:19","updated_at":"2025-11-21 10:36:19"}}