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Her egzersiz için doğru teknik, dikkat edilmesi gereken noktalar ve tekrar sayıları detaylı olarak anlatılmaktadır."]},"endTime":311,"title":"Dört Dakikada Dümdüz Karın Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve İlk Egzersiz","list":{"type":"unordered","items":["Dört dakikalık bir karın egzersiz serisi başlatılıyor.","İlk egzersizde sırt üstü yatıp eller başın arkasına alınıp, nefes verirken kürek kemiklerinin bittiği noktaya kadar kalkıp bükülüyor.","Bu egzersizde başı çekmemek ve tamamen karın kaslarından güç almak önemli."]},"beginTime":0,"endTime":71,"href":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=0&ask_summarization=1"},{"index":1,"title":"Tek Bacak Table Top Egzersizi","list":{"type":"unordered","items":["Tek bacak table top pozisyonunda (diz 90 derece bükülü) dört kere kalkıp bükülüyor.","Her kalkışta bacak uzatılıp geri dönülüyor.","Aynı egzersiz diğer bacağın üzerinde de tekrarlanıyor."]},"beginTime":71,"endTime":122,"href":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=71&ask_summarization=1"},{"index":2,"title":"Uyarı ve İki Bacak Table Top Egzersizi","list":{"type":"unordered","items":["Belde rahatsızlık hissi varsa egzersizlere devam etmemek gerekiyor.","İki bacak birden table top pozisyonunda kürek kemiklerinin bittiği noktaya kadar sekiz kez kalkıp bükülüyor."]},"beginTime":122,"endTime":155,"href":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=122&ask_summarization=1"},{"index":3,"title":"Yan Karın Egzersizi","list":{"type":"unordered","items":["Karın kaslarının üç katmanından biri olan yan karın kasları (obliks) çalıştırılıyor.","Rahat bir bacak bacak oturuşunda, bir el başı destekliyor, diğer dizine doğru kalkıp dökülüyor.","Her kalkışta yan karın kasları sıkıştırılıyor ve kürek kemiğinin üstünde döndürülüyor."]},"beginTime":155,"endTime":221,"href":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=155&ask_summarization=1"},{"index":4,"title":"Alt Karın Egzersizi","list":{"type":"unordered","items":["Alt karın kasları ve pelvik taban kasları için iyi bir egzersiz yapılıyor.","İki bacak table top pozisyonunda, parmak uçları ileri göstererek nefes alarak uzanılıyor.","Uzayışta diz bükülü kalıyor ve parmak uçları en uzak noktaya götürülüyor."]},"beginTime":221,"endTime":265,"href":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=221&ask_summarization=1"},{"index":5,"title":"Yürüyüş Benzetmesi ve Kapanış","list":{"type":"unordered","items":["Yürüyüş benzetmesi yapılıyor, nefesle omurga sabitleniyor ve açılıp kapanma izin verilmiyor.","Egzersiz sekiz kez tekrarlanıyor.","Egzersiz sonunda yana doğru esniyip yavaşça kalkılıyor."]},"beginTime":265,"endTime":310,"href":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=265&ask_summarization=1"}],"linkTemplate":"/video/preview/9121671026837487919?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"5 Dakikada Kolay Göbek Eritme 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merhaba. Ben Reyhan Oksay. Bu videoda göbek eritme hareketlerini gösteriyorum. İyi seyirler. Tüm egzersizleri evde kolaylıkla yapabilirsiniz. #reyhanoksay #pilatesdersleri #göbekeritme...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2340052/d79d1f97d1f86bc282904d098d16dd55/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/ONtipQAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"1","reqid":"1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=videoid:10153318523175446030","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan karın ve kurbağa hareketi kombinasyonu egzersiz videosudur. Eğitmen, izleyicilere adım adım hareketleri göstermektedir.","Videoda, üst gövdenin mekik hareketi yaparken alt gövdenin kurbağa hareketiyle eşlik ettiği bir egzersiz programı sunulmaktadır. Eğitmen, dört farklı hareketi detaylı olarak anlatmakta ve her hareket için doğru teknikleri göstermektedir. Bu egzersiz, selülit bölgesine iyi gelir ve tüm vücut kaslarını çalıştırır. Video sonunda, izleyicilere kanalda bulunan diğer karın ve bacak egzersiz videolarıyla bu programı birleştirmeleri önerilmektedir."]},"endTime":332,"title":"Karın ve Kurbağa Hareketi Kombinasyonu Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Karın Egzersizinin Tanıtımı","list":{"type":"unordered","items":["Bugün yapılacak karın egzersizinde üst gövde mekik yaparken alt gövde kurbağa hareketiyle eşlik edecek.","Bu egzersiz tüm bedeni çalıştıracak, selülit bölgesine iyi gelecek ve tüm vücut cayır cayır yanacak."]},"beginTime":1,"endTime":29,"href":"/video/preview/10153318523175446030?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=1&ask_summarization=1"},{"index":1,"title":"İlk Pozisyon ve Hazırlık","list":{"type":"unordered","items":["Egzersiz için metimize yavaşça yuvarlanarak artikülasyonla yatıyoruz, omuzlar rahat, omurga ortada ve düzgün, ayaklar popoya doğru yakın.","Dizleri yana açarken ayak tabanlarını birleştirerek pelvis bölgemizdeki kasları ısıtıyoruz.","Kolları yukarı kaldırıp nefes verirken gövdeyi karşıya kaldırarak onbeş tane mekik yapıyoruz."]},"beginTime":29,"endTime":96,"href":"/video/preview/10153318523175446030?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=29&ask_summarization=1"},{"index":2,"title":"Kurbağa Pozisyonuna Hazırlık","list":{"type":"unordered","items":["Pozisyonu bozmadan sağ ayağı kaldırıp parmak ucunu kendimize doğru çekiyoruz, diz açık ve ayağın altını yere düşürmüyoruz.","Diğer bacağı da kaldırıp sağ bacağını sol bacağın üzerine yerleştirerek kurbağa pozisyonuna hazırlık yapıyoruz.","Kolları tekrar kaldırıp sırtı karşıya kaldırarak, elleri başın arkasında tutarak hareketi zorlaştırıyoruz."]},"beginTime":96,"endTime":126,"href":"/video/preview/10153318523175446030?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=96&ask_summarization=1"},{"index":3,"title":"Kurbağa Pozisyonu ve Mekik","list":{"type":"unordered","items":["Karşıya on tane mekik yaparak hareketi devam ettiriyoruz.","Bacağımızı değiştirip aynı hareketi sol bacak için de yapıyoruz.","Sırtımızı yatırıp bacaklarımızı indirerek kurbağa pozisyonuna geri dönüyoruz."]},"beginTime":126,"endTime":166,"href":"/video/preview/10153318523175446030?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=126&ask_summarization=1"},{"index":4,"title":"Aktif Kurbağa Pozisyonu","list":{"type":"unordered","items":["Bacakları pasif kullanmaktan çıkıp aktifleştiriyoruz, topukları birbirine yapıştırıp parmak uçlarını kendimize doğru çekiyoruz.","Parmak uçlarının topuktan daha aşağıya inmeye çalışması önemli, bu 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Konuşmacı kendi deneyimlerinden örnekler vererek konuyu anlatmaktadır.","Video, göbek yağının neden erimemesi sorusunu ele alarak başlıyor ve beyaz yağların vücutta nasıl oluştuğunu açıklıyor. Ardından sindirim sisteminin çalışma prensipleri, sağlıklı beslenmenin önemi ve spor yapmanın vücut üzerindeki etkileri hakkında detaylı bilgiler sunuluyor. Konuşmacı, aç karnına spor yapmanın göbeği eritmediğini, bunun yerine sabah erken kahvaltı yapmanın ve öğle yemeğini 15'e kadar yemenin önemini vurguluyor.","Videoda ayrıca sindirim sisteminin sağlıklı çalışması için dişlerin sağlam olması, mide asidinin olması ve sindirim enzimlerinin etkili çalışması gerektiği belirtiliyor. Spor yapmanın kas dokusunu artırması ve göbek yağını azaltması için yürüyüşün en ideal spor olduğu, ancak kas yapmanın sürekli olarak mümkün olmadığı da açıklanıyor."]},"endTime":1108,"title":"Göbek Yağının Erimemesi ve Sağlıklı Beslenme Rehberi","beginTime":0}],"fullResult":[{"index":0,"title":"Göbek Kilosunun Neden Ermediği","list":{"type":"unordered","items":["Aç kalarak veya az yiyerek kilo verdiğimizde her yerden yağ kaybolur ancak göbekten erimez.","Göbek, basen ve kalçada bulunan beyaz yağ, enerjiye dönüştürülemeyen, vücut dengesini sağlamak için oluşturulan bir yağ türüdür.","Aç karnına spor yaparak veya koşarak göbek yağını kaybedemeyiz çünkü vücut bu yağları harcamaz."]},"beginTime":0,"endTime":123,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=0&ask_summarization=1"},{"index":1,"title":"Vücutdaki Yağların Farklılıkları","list":{"type":"unordered","items":["Göbek, basen, kalça ve bacak üstlerindeki beyaz yağlar, vücutta hazır enerji olarak kullanılan kahverengi yağlardan farklıdır.","Vücut aç karnına çalıştığında önce kahverengi yağları harcar, ancak beyaz yağları harcamaz.","Yiyerek zayıflama, özellikle besleyici yiyecekleri tüketerek zayıflama önerilir çünkü vücut gereksiz olanları kolayca atabilir."]},"beginTime":123,"endTime":222,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=123&ask_summarization=1"},{"index":2,"title":"Yemek Saatleri ve Vücut Fizyolojisi","list":{"type":"unordered","items":["Sabah kahvaltı sekiz-dokuz civarı yapılmalı, öğle yemeği ise üç 'e kadar yenmeli.","Vücut yemeği sindirmek için sekiz-on saat uğraşmak zorundadır ve bu süreçte değerli gıdalar kolajen gibi yapılar için kullanılır.","Değerli gıdaları üç 'e kadar yemek önemlidir çünkü vücut bu saatlerde en iyi şekilde kullanabilir."]},"beginTime":222,"endTime":453,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=222&ask_summarization=1"},{"index":3,"title":"Doğru Beslenme Stratejisi","list":{"type":"unordered","items":["Sabah erken kahvaltı yapmalı, öğlen yemeği acıkınca krallar gibi yiyeceğiz, akşam ise hafif yemekler tüketmeliyiz.","Üç 'ten sonra hiçbir şey yememek vücutta kıtlık sendromuna yol açabilir ve metabolizma hızını düşürebilir.","Konuşmacı, 117 kilodan 80 kiloya inmiş ve bu kiloyu geçmemiş, her şeyi yiyebilir ve sabah kahvaltısında 3 yumurta, kallavi peynir ve ceviz tüketiyor."]},"beginTime":453,"endTime":640,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=453&ask_summarization=1"},{"index":4,"title":"Sindirim Sistemi ve Beslenme","list":{"type":"unordered","items":["Sağlıklı yiyecekler, etli ve sebze yemekler sindirim sistemini hızlandırır, ancak dengesini bulamama durumunda sorun yaratabilir.","Sindirim sistemi bozulduğunda, insanlar yeterince yemek yediklerine rağmen hala açlık hissi yaşarlar.","Sindirim sisteminin iyi çalışması için dişlerin sağlam olması, mide asidinin yeterli olması ve enzimlerin doğru şekilde çalışması gerekir."]},"beginTime":643,"endTime":748,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=643&ask_summarization=1"},{"index":5,"title":"Yerel Beslenme ve Sindirim","list":{"type":"unordered","items":["Sofranızdan ayrılmamak önemlidir; farklı bölgelerdeki beslenme alışkanlıklarına uyum sağlayamazsınız.","Alışık olduğunuz yemeklerle sindirim enzimleri daha rahat çalışır, bu nedenle sofranızı değiştirmemelisiniz.","Basit şekerleri beslenmenizden çıkararak sindirim sisteminizi güçlendirebilirsiniz."]},"beginTime":748,"endTime":815,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=748&ask_summarization=1"},{"index":6,"title":"Kas ve Göbek İlişkisi","list":{"type":"unordered","items":["Vücut büyüdükten sonra artan iki doku vardır: beyaz yağ dokusu ve kas dokusu.","Spor yaparak kas dokusunu artırırsanız göbek kaybolur, çünkü kas dokusu arttığında göbek yağı azalır.","Kas dokusu kalıcı olmaz, spor bırakıldığında kas kaybolur ve göbek geri gelir."]},"beginTime":815,"endTime":953,"href":"/video/preview/1624418318953446215?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=815&ask_summarization=1"},{"index":7,"title":"En İyi Spor Türü","list":{"type":"unordered","items":["En ideal spor yürüyüştür; 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Bunlara 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Bütün yapmanız gereken, 4 basit adımı takip etmek. Olumlu bak kanalına abone olmak için: https://goo.gl/aoVCYZ...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1628828/0621ede666008508ada820a10e6dd623/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/SahiXwAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"8","reqid":"1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=videoid:7039835323458369840","teaser":[{"list":{"type":"unordered","items":["Bu video, göbek yağlarını bir haftada eritmek isteyenler için hazırlanmış bir eğitim içeriğidir. Video, bir randevu için uygun kıyafet bulamama sorunuyla başlayan bir hikaye ile başlar.","Video, göbek yağlarını eritmek için dört temel adımı detaylı şekilde anlatır: sürekli hareket etmek, su ihtiyacını akıllıca gidermek, sağlıklı beslenmek ve stresi atmak. Her adım için pratik tavsiyeler sunulur: spor programı yapma, günlük su tüketimi, protein ağırlıklı beslenme, her üç saatte bir yemek yeme, alkol tüketimini sınırlama ve yeterli uyku almak gibi. Video, izleyicilere bir hafta içinde göbek yağlarını eritmeleri için motivasyon ve pratik bilgiler sunmayı amaçlamaktadır."]},"endTime":590,"title":"Göbek Yağlarını Bir Haftada Eritmek İçin Sekiz Adım","beginTime":0}],"fullResult":[{"index":0,"title":"Göbek Yağlarını Bir Haftada Eritmek İçin Sekiz Adım","list":{"type":"unordered","items":["Bir hafta içinde göbek yağlarını eritmek için dört basit adım vardır.","Bu adımlar, vücudunuzu şekillendirmek ve istediğiniz kıyafete sığmak için doğru yoldur."]},"beginTime":14,"endTime":64,"href":"/video/preview/7039835323458369840?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=14&ask_summarization=1"},{"index":1,"title":"Birinci Adım - Sürekli Hareket Edin","list":{"type":"unordered","items":["Hareket hayattır; jokin, koşma, bisiklete binme, yüzme gibi nabzınızı hızlandıran aktiviteler kalori yakmanıza ve sağlığınıza yararlıdır.","Kardiyo egzersizleri göbek yağlarını azaltmak için en etkili antrenman yöntemlerinden biridir, ancak aşırı yüklenmemeye çalışın.","Uzmanlar, interval antrenmanının veya iki tür egzersizi birleştirmenin daha etkili olduğunu kanıtladılar.","Antrenmanlarınızı takip etmenizi, motive olmanızı ve bir daha asla antrenman atlamamanızı sağlayacak bir program indirin.","Spor salonuna beraber gideceğiniz sporu seven bir arkadaş bulun, rekabet ederek spor yapmak olumlu sonuçlar yaratacaktır.","Egzersiz yaparken kanınıza endorfin hormonu pompalanır, böylece hem daha fit hem de daha mutlu bir insana dönüşürsünüz."]},"beginTime":64,"endTime":181,"href":"/video/preview/7039835323458369840?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=64&ask_summarization=1"},{"index":2,"title":"İkinci Adım - Su İhtiyacınızı Akıllıca Giderin","list":{"type":"unordered","items":["İnsan vücudunun yüzde seksen'inin su olduğunu ve onu beslemek için suyun elzem olduğunu unutmayın.","Günlük önerilen miktarda su içmek, metabolizma hızınızı kontrol etmenizi ve yiyecekleri daha hızlı sindirmenizi sağlayacaktır.","Şekerle tatlandırılan içeceklerden uzak durmalısınız, şeker fit ve düz karnın en büyük düşmanıdır.","Çok fazla şeker yediğinizde früktoz karaciğerinize aşırı yüklenir ve yağa dönüşür.","Sonuç olarak sindirim kapasiteniz artar, inatçı göbek yağları erir ve kendinizi harika hissedersiniz."]},"beginTime":181,"endTime":269,"href":"/video/preview/7039835323458369840?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=181&ask_summarization=1"},{"index":3,"title":"Üçüncü Adım - Sağlıklı Beslenin","list":{"type":"unordered","items":["Göbek yağlarını yok etme planınızın tamamının sağlıklı beslenmeye ve akıllı yiyecek seçimine bağlı olduğu açıktır.","Protein her şeyden önce gelir; her öğüne et, balık, yumurta, süt ürünleri gibi iyi bir protein kaynağı eklediğinizden emin olun.","Protein, iştahı azaltır ve doygunluk hissini arttırır; birçok ünlü aktör vücutlarını hazırlamak için protein ağırlıklı beslenme yolunu seçmişlerdir.","Bir öğün atladığınızda, vücudunuz açlık moduna devreye sokar ve daha önce yediğiniz her şeyin yağa dönüşeceği anlamına gelir.","Alkolde yağa dönüşür; karaciğeriniz alkolü şekere ve sonra da yağa dönüştürecektir."]},"beginTime":269,"endTime":453,"href":"/video/preview/7039835323458369840?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=269&ask_summarization=1"},{"index":4,"title":"Dördüncü Adım - Sakinleşin ve Stresinizi Atın","list":{"type":"unordered","items":["Geceleri beş saat veya daha az uyku iç organların yağ seviyesini arttırır.","Her gece güzel bir uyku vücudunuzun doğal ritminde kalmasını sağlar ve metabolizmayı düzenler.","Kilonuz yüzünden strese girmeyi bırakın, stres sizi iyi uykudan mahrum bırakır, konsantrasyonunuzu bozar ve enerjinizi yok eder.","Eğer göbek yağlarından kurtulmak için tavsiyelerimizi kendi fikirlerinizle birleştirirseniz, sadece bir hafta içinde iyi sonuçlar alabilirsiniz."]},"beginTime":453,"endTime":580,"href":"/video/preview/7039835323458369840?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=453&ask_summarization=1"}],"linkTemplate":"/video/preview/7039835323458369840?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Göbek Yağlarını 1 Haftada Eritmek İçin 8 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etkili göbek eritme hareketleri ile kısa sürede göbek yağlarınızdan kurtulmanız mümkün! \"Göbek nasıl eritilir?\" sorusuna cevap aramaktan yoruldunuz mu? Göbek nasıl eritilir kadın ve erkek...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2833733/945bda9974943e1c92c308931a626aef/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/SfKpCAEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"9","reqid":"1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DdO9zSa4WGdQ","linkTemplate":"/video/preview/3979841168708934721?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"30 Günde Göbek Nasıl Eritilir? Kadın ve Erkek Karın Yağlarını Eritmek İçin Hareketler ve 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Dr. Özgönül, izleyicilerden gelen soruları yanıtlamakta ve sağlıklı yaşam konusunda bilgiler paylaşmaktadır.","Video, zayıflama sürecindeki yaygın hatalar ve doğru yaklaşımlar üzerine odaklanmaktadır. İlk bölümde \"küçülme\" teriminin \"zayıflama\" yerine daha olumlu olduğu vurgulanırken, ikinci bölümde uyku düzeninin vücut sağlığına etkisi ele alınmaktadır. Dr. Özgönül, doğru beslenme alışkanlıkları, uyku düzeni ve biyolojik saat düzeninin kilo kaybı ve sağlıklı yaşam için önemini anlatmaktadır.","Videoda ayrıca sabah erken kahvaltı yapmanın, öğlen yemeği yemenin önemi, uyku eksikliğinin kilo almasına neden olabileceği ve 23:00-02:00 arası uyku düzeninin vücut hormonlarının üretimi ve vücut güçlendirilmesine katkı sağladığı gibi pratik bilgiler de paylaşılmaktadır."]},"endTime":770,"title":"Zayıflama ve Sağlıklı Yaşam Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Zayıflama ve Küçülme Kavramları","list":{"type":"unordered","items":["Konuşmacılar zayıflama yerine küçülme kavramını tercih ediyorlar çünkü zayıflama kelimesi bilinçaltında olumsuz bir görüntü oluşturuyor.","Hastalar zayıfladım demek yerine küçüldüm diyorlar çünkü bilinçaltında ne görüyorsanız onu söylersiniz.","Diyetler zayıflatırken, konuşmacıların diyetleri 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Her egzersiz için doğru form, tekrar sayısı ve nefes alma teknikleri hakkında bilgiler verilmekte, ayrıca düzenli olarak bu antrenmanı yapmanın göbek yağını eritmeye ve dayanıklılığı artırmaya nasıl yardımcı olacağı belirtilmektedir."]},"endTime":789,"title":"Göbek Yağlarını Eritmek İçin 8 Egzersiz ve Yoga Asanaları","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Antrenman Hedefi","list":{"type":"unordered","items":["Video, göbek yağlarını eritmeye yönelik sekiz egzersiz ve yoga asanalarını sunuyor.","Antrenman, vücut dönüşümünü ve mükemmel karın kaslarına sahip olmayı hedefliyor.","Antrenman öncesi, yeni videoları kaçırmamak için kanala abone olunması ve posta bildirimlerinin açılması öneriliyor."]},"beginTime":4,"endTime":39,"href":"/video/preview/4936414309802801020?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=4&ask_summarization=1"},{"index":1,"title":"Karnı Sıkıştırma 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diğerinin üstünde olacak şekilde yan tarafa uzanılır.","Ayaklardan başa kadar düz bir çizgi oluşturacak şekilde kalça yerden kaldırılır.","Yan plank hareketi karın kaslarını şekillendirir, metabolizmayı hızlandırır ve dayanıklılığı artırır."]},"beginTime":544,"endTime":598,"href":"/video/preview/4936414309802801020?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=544&ask_summarization=1"},{"index":7,"title":"Kobra Duruşu","list":{"type":"unordered","items":["Karın üstü uzanıp, eller omuzların altında tutulur ve dirsekler bükülü halde geriye bakılır.","Ayaklar ve bacaklar yere baskı yaparken kollarla düz kaldırılır.","Bu egzersiz karın kaslarını forma sokar, kolları ve omuzları güçlendirir ve ruh haline iyi 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gelen \"Göbek Nasıl Hızlı Eritilir?\" sorusunu cevaplıyoruz. GençVeFit'in amacı, spor salonuna üye olmanıza veya antrenör ile çalışmanıza gerek kalmadan, evde, bahçede, parkta kendi başınıza...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3687016/a6533d6e387bbff9bc3105631ef4a9a0/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/RKrpbQAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"15","reqid":"1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=videoid:10002754099559444608","teaser":[{"list":{"type":"unordered","items":["Bu video, bir eğitmenin izleyicilerden gelen soruları cevapladığı soru-cevap formatında bir içeriktir. İlk bölümde Berkan adlı bir izleyicinin \"göbeğimi en hızlı yoldan nasıl eritebilirim?\" sorusuna yanıt verilmektedir.","Video, göbeği eritmek için 13 adımlı bir rehber sunmaktadır. Bu adımlar arasında su tüketimini artırma, stresten uzak durma, kardiyo yapma, bağımlılıklardan kurtulma, uyku düzeni, akşam yemeğini erken yeme, ağırlık antrenmanı yapma, karbonhidrat tüketimini azaltma, sebze ve protein tüketimini artırma ve kaliteli yağları tüketme gibi konular yer almaktadır. Ayrıca kilo verme sürecinde kaçınılması gereken \"crush dat\" gibi yüksek kalori kısıtlaması getiren diyetlerden bahsedilmektedir.","Eğitmen, besin gruplarını tamamen çıkarmanın zararlı olduğunu, bunların hepsinin bir görevi olduğunu vurgulamakta ve kilo vermenin diğer fitness amaçlarına göre daha kolay olduğunu ancak bunun için kendine karşı bir savaş vermek gerektiğini belirtmektedir. Video, kilo vermenin ve korumanın kolay olduğunu, ancak bunun için doğru beslenme ve yaşam tarzı alışkanlıklarının önemini vurgulayarak sona ermektedir."]},"endTime":577,"title":"Göbeği Eritme ve Kilo Verme Rehberi","beginTime":0}],"fullResult":[{"index":0,"title":"Göbek Eritme Stratejileri","list":{"type":"unordered","items":["Video, göbek eritme konusunda taktiksel ve aşama aşama öneriler sunuyor.","Sağlıklı yoldan kilo verme hakkında daha önce paylaşılan bilgilere de bağlantı veriliyor."]},"beginTime":5,"endTime":29,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=5&ask_summarization=1"},{"index":1,"title":"Su Tüketimi","list":{"type":"unordered","items":["Günde 3-4 litreye kadar su tüketimi artırılmalı.","Gündüz boyunca su içerek başlanmalı ve tuvalete gittiğimizde tekrar su içmeye devam etmeliyiz.","Terleme fazla olanlar için su tüketimi daha da artırılmalı."]},"beginTime":29,"endTime":57,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=29&ask_summarization=1"},{"index":2,"title":"Stres ve C Vitamini","list":{"type":"unordered","items":["Stres kortizon salgılamasına neden olur ve bu kas yıkımını ve yağ tutumunu tetikler.","Stres yapan kişilerden uzak durulmalı ve daha sakin ortamlara yönelinmelidir.","Stres altında olunuyorsa C vitamini tüketimi artırılmalı."]},"beginTime":57,"endTime":92,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=57&ask_summarization=1"},{"index":3,"title":"Kardiyo Egzersizleri","list":{"type":"unordered","items":["Haftada en az 3 gün, orta şiddetli 60 dakikalık kardiyo egzersiz yapılması öneriliyor.","Mevcut kardiyo rutininizi değiştirip zorlayıcı bir alternatif denemelisiniz.","Kardiyo, daha fazla solunum ve yağ yakımı sağlayarak metabolizmayı hızlandırır."]},"beginTime":92,"endTime":134,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=92&ask_summarization=1"},{"index":4,"title":"Bağımlılıklar ve Alkol","list":{"type":"unordered","items":["Unlu mamüller, ekmek, simit, poğaça, şekerli gıdalar gibi bağımlılıklar elenmelidir.","Alkol boş kalori sağlar ve vücutta yağ depolama eğilimini artırır.","Alkol tüketimi vücutta yağ yakım mekanizmasını durdurur çünkü alkol bir stresördür."]},"beginTime":134,"endTime":199,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=134&ask_summarization=1"},{"index":5,"title":"Uyku ve Akşam Yemeği","list":{"type":"unordered","items":["Günde 8 saat uyumak önemlidir, aksi takdirde hormonlar düzgün regüle olamaz ve vücut tamirat mekanizması çalışamaz.","Akşam yemeğini 7-8 gibi erken saatlere çekmek faydalı olabilir.","Bu değişikliğin neden faydalı olduğu kesin değil, ancak bir deneme yanılma süreci olarak değerlendirilebilir."]},"beginTime":199,"endTime":261,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=199&ask_summarization=1"},{"index":6,"title":"Ağırlık Antrenmanı ve Karbonhidrat","list":{"type":"unordered","items":["Ağırlık antrenmanı kas kütlesini artırır ve bu artan kas kütlesi enerjiye ihtiyaç duyar.","Kilo vermek isteyenler için karbonhidrat tüketimi azaltılmalıdır.","Karbonhidrat azaltımı ilk 1-2 hafta zor olabilir çünkü vücut sinir sistemi kullanarak karbonhidrat talep eder."]},"beginTime":261,"endTime":348,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=261&ask_summarization=1"},{"index":7,"title":"Sebze, Protein ve Yağlar","list":{"type":"unordered","items":["Sebze ve protein tüketimi artırılmalı, meyve tamamen farklı bir gıda olduğu için dikkat edilmelidir.","Bol lifli sebzeler, kaliteli karbonhidratlar ve proteinler tüketimine özen gösterilmelidir.","Kilo verirken kaliteli yağlar (zeytinyağı, omega-3) tüketimine devam edilmelidir çünkü hormonların düzgün çalışması için önemlidir."]},"beginTime":348,"endTime":403,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=348&ask_summarization=1"},{"index":8,"title":"Uygulama ve Sonuç","list":{"type":"unordered","items":["Tavsiyelerin tamamını uygulamak daha iyi sonuç verir ancak tümüyle uygulanamazsa bile bazıları uygulanması da faydalı olacaktır.","Kimse mükemmel değil, herkes yapabildiği en iyisini yapmalıdır.","Yapabildiğiniz kadarını yaparak iyi sonuçlar alınabilir."]},"beginTime":403,"endTime":442,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=403&ask_summarization=1"},{"index":9,"title":"Etkisiz Diyetler ve Beslenme Yaklaşımları","list":{"type":"unordered","items":["Yüksek kalori kısıtlaması getiren ve düşük kalori ile çalışmaya zorlayan \"crush dat\" gibi diyetlerden kaçınılmalıdır.","Belli bir besin grubunu tamamen çıkaran diyetler (örneğin karbonhidratı kesin) uzun vadede faydalı değildir.","Her besin grubu makine gibi belli bir görevi vardır ve onları ayarlayarak düzgün çalışmasını sağlamalısınız."]},"beginTime":448,"endTime":499,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=448&ask_summarization=1"},{"index":10,"title":"Kilo Vermenin Kolaylığı","list":{"type":"unordered","items":["Düzgün çalışıp yapılırsa, bir haftada bir kilo vermek mümkündür.","Kilo vermek, yüz metre koşusunun süresini kısaltmak, daha yükseğe sıçramak veya kas kazanmak gibi fitness amaçlarına göre daha kolaydır.","Kilo vermek, kendinize karşı bir savaş vermek ve sinir sisteminizi ve hormonlarınızı başka bir yöne adapte etmek gerektirir."]},"beginTime":499,"endTime":562,"href":"/video/preview/10002754099559444608?parent-reqid=1769588476109337-16639430024863357314-balancer-l7leveler-kubr-yp-vla-70-BAL&text=Geobek&t=499&ask_summarization=1"},{"index":11,"title":"Başarının Anahtarı","list":{"type":"unordered","items":["Bu savaşı kazanabilmeniz durumunda kilo vermek kolaylaşır.","Verilen kiloyu, yeni beslenme ve yaşam alışkanlıklarınız sayesinde kolaylıkla 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