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You can add ankle weights or mini band if you want to build muscles faster.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3732622/897465f28fca63324fb29d46f2a0f539/564x318_1"},"target":"_self","position":"13","reqid":"1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DozesdwNZ7r0","linkTemplate":"/video/preview/2405071483241878311?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"10 min Glutes & Hamstrings Workout | No Equipment","related_orig_text":"HamstringQ01","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"HamstringQ01\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=ozesdwNZ7r0\",\"src\":\"serp\",\"rvb\":\"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_ggE_AQA-_z_DwEI_AL2BfD5-P39APn_BQD6BP4A_fkN__gAAAAFDP8FAwAAAO7-BQL5AQAAFgAC_wQAAAAD9Q30_gAAAAP7_QH-AQAA-fb1CAP_AAAMAQoFAAAAAPwMB_8CAAAA__r7BQAAAAAU_wP9AAEAACAALZO43js4E0AJSE5QAipzEAAaYBIZADP269WdQQfv3xoLNh7zA-EoARz_AE0AWErM-QtExtNNOAANnhDkmgAAAB4Tsi8jAO1_6sktF-cMFcjR3_IZYgEX4RAsH_kCFFL-SyXJWSBq-gC07AsmWNgTJwv7NSAALV-DDjs4E0AJSG9QAiqvBhAMGqAGAACwQQAAIEEAAPBBAACSQgAAoMAAAABBAABEQgAAQMEAADBBAABMwgAAiEEAAHhCAAC8wgAAcEEAAMhBAACYwQAA6MEAAHhCAAAwQgAAwEEAADhCAAAwwgAAJEIAAFRCAAC2QgAAMEEAAAxCAABwwQAAhEIAAFzCAACowQAAQEIAADDBAAB8QgAAFMIAAIBBAADgwQAAqkIAAADCAACCQgAAmEEAAGxCAACqQgAAGMIAAIpCAAAcQgAArsIAAIA_AAAsQgAAPMIAAPjBAAD4wQAAyMEAABDBAAAQQgAAkEEAAAAAAABwwQAAwMIAAERCAAAkQgAAuEEAAJhBAACgQAAAUMEAACBBAAAAwAAAgMAAACDCAAAwwQAAJEIAAChCAAAgwQAAREIAAIRCAADWwgAAMMEAACBBAACAwAAA2MEAAIjCAAAcwgAA-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-AACmPgAAcL0AANi9AADoPQAAXD4AAAc_AAAJvwAAoDwAADS-AACYPQAABT8AAOC8AACYvQAAMD0AACS-AAB0PgAAgDsAAEC8AABFPwAATT8AAOA8AAD4PQAAdD4AALY-AABEvgAAQDwAAEy-AABMvgAAzj4AALg9AAANPwAAcL0AAM6-AACAOwAABL4AAEC8AACAOwAAAb8AAIq-AACIPQAAmr4AAIo-AADgPAAAPL4AAIo-AAAQvQAA6L0AAGy-AADovQAAoDwAANg9AAB8PgAAmL0AAJi9AAAQPQAAfz8AACy-AADCPgAADL4AAMi9AAAkPgAAPL4AAII-IAA4E0AJSHxQASqPAhABGoACAACuvgAAqr4AAPi9AAB_vwAAiD0AALi9AACoPQAAhr4AAAy-AAAkvgAAoDwAACS-AABAvAAAnr4AAOC8AABAPAAAgDsAAB8_AADgvAAAfD4AAFC9AAAwPQAAJD4AAEC8AADIvQAAqL0AAM6-AADgvAAArj4AAFS-AADYPQAAFD4AAKA8AAADvwAAVD4AAKA8AABEPgAAEL0AANi9AADIPQAALD4AAOi9AADCvgAAqL0AAHy-AADIPQAAc78AADy-AABAvAAAiD0AAKo-AACivgAAMD0AAGQ-AADovQAAcD0AAJi9AADIPQAAoLwAAIa-AAAQPQAAML0AABA9AABAPCAAOBNACUh8UAEwCTgBSgBgAGgA\"}","related_url":"http://www.youtube.com/watch?v=ozesdwNZ7r0","parent-reqid":"1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1280,"cheight":720,"cratio":1.77777,"dups":["2405071483241878311"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false,"censoredShock":false,"isShockDoc":false},"1294794542413800694":{"videoId":"1294794542413800694","docid":"12-10-10-Z5CF19483407E9DC3","description":"Knee pain when you do a deep squat or Asian squat doesn’t always mean there’s something wrong with your knees. Facebook: / uprighthealth ➡️ Instagram: / uprighthealth 🙉 Podcast...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3296151/48ede23a259703ffc67d41aa900fc76b/564x318_1"},"target":"_self","position":"14","reqid":"1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=videoid:1294794542413800694","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan, derin Asya squat yaparken yaşanan knee ağrısını gidermek için hamstring kaslarını esnetme tekniklerini gösteren bir eğitim içeriğidir.","Videoda üç farklı hamstring stretch tekniği detaylı olarak anlatılmaktadır: sandalye veya countertop kullanarak yapılan basit hinge pozisyonu, geniş ayakta yapılan hinge pozisyonu ve ayaklarını yükseltilmiş bir yüzeye koyarak pelvisini ileri doğru hareket ettirerek yapılan dış hamstring esnetme tekniği. Her stretch 30 saniye ile 2 dakika arasında tutulabilir ve düzenli olarak yapılmalıdır.","Videoda ayrıca Asya squat programının YouTube'da paylaşılan içeriklerin daha kolay sindirilebilir bir formatta sunulduğu ve sağlıklı hips programının sadece Asya squat için değil, günlük yaşamda rahat bir yaşam için, ağrılar ve ağrıları gidermek için, kalça esnekliği ve gücünü artırmak için kapsamlı bir yaklaşım sunduğu vurgulanmaktadır."]},"endTime":1247,"title":"Derin Asya Squat İçin Hamstring Stretchleri ve Sağlıklı Hips Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Knee Pain and Hamstrings","list":{"type":"unordered","items":["The video discusses knee pain when doing various squat positions like asian squat, primal squat, resting squat, deep squat, and hindu squat.","The speaker mentions that hamstrings can cause knee pain because they attach from the bottom and back of the pelvis down to below the knee.","The speaker has personally experienced knee pain during a deep asian squat after doing hamstring strengthening exercises and dancing."]},"beginTime":10,"endTime":147,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=10&ask_summarization=1"},{"index":1,"title":"Hamstrings' Role in Knee Function","list":{"type":"unordered","items":["Hamstrings cross the knee joint and control how the knee bends, attaching both to the inside and outside edge of the lower leg.","If the outer hamstrings are pulling too much, it can add torque that is uncomfortable to the knee, causing pinching or compression.","The front inside edge of the knee can also feel twisted or exploding due to the hamstrings' tension."]},"beginTime":147,"endTime":198,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=147&ask_summarization=1"},{"index":2,"title":"First Hamstring Stretch - Hanging","list":{"type":"unordered","items":["The first stretch involves leaning on a countertop or chair, keeping the spine neutral and thinking about the upper body coming forward.","The pelvis should dump forward, with the axis of rotation being the point where the pelvis is tipping.","The knees should be straight or slightly bent, and the hamstrings should be lengthened into a position they're not used to."]},"beginTime":198,"endTime":314,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=198&ask_summarization=1"},{"index":3,"title":"Variations of the Hanging Stretch","list":{"type":"unordered","items":["You can shift side to side to aim the stretch and work into one leg more than the other.","The distance between feet can be adjusted to get more stretch down the center or outside, with wider feet providing more stretch in the inner thighs.","This stretch can be done throughout the day, with 30 saniye to 1 minute, helping hamstrings, hips, and some knee muscles to get used to a deeper hip flexion."]},"beginTime":314,"endTime":466,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=314&ask_summarization=1"},{"index":4,"title":"Wide Stance Hinge Stretch","list":{"type":"unordered","items":["The second hamstring stretch option is a wide stance hinge, where feet are as wide as comfortable and safe.","You should fold over forward, keeping the spine straight and pelvis tips forward, feeling stretch in the inner thighs and hamstrings.","The knees should be straight, and you can play around with the direction of the toes and upper body position to find hidden tension points."]},"beginTime":466,"endTime":635,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=466&ask_summarization=1"},{"index":5,"title":"Özel Ayakkabılar Hakkında Açıklama","list":{"type":"unordered","items":["Konuşmacı, giydiği ayakkabıların normal elbise ayakkabıları gibi görünse de aslında sıfır drop (heelsiz) olduğunu ve bu ayakkabıların arkadaşının yaptığı bir şirketten ücretsiz aldığını belirtiyor.","Bu ayakkabılar, derin Asya squat yaparken ekstra topuk desteği sağlamadığı için hile olarak değerlendirilmediğini vurguluyor.","Konuşmacı, bu ayakkabıların hem estetik hem de işlevsel olduğunu ve izleyicilerin hem ayakkabıların hem de Asya squat programı ile sağlıklı kalça programının linklerini açıklama bölümünde bulabileceklerini söylüyor."]},"beginTime":636,"endTime":726,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=636&ask_summarization=1"},{"index":6,"title":"Üçüncü Hamstring Stretch","list":{"type":"unordered","items":["Üçüncü stretch için bir ayak yüksek bir yüzeye konulmalı ve diğer ayakla pelvisin diğer tarafına doğru itilerek dış hamstring kasları için bir twist oluşturulmalı.","Daha fazla stretch için vücut tamamen öne doğru eğilmeli ve kalça eklemi hinge edilmeli, bu da kalça flexiyonunu açabilir ve diz ağrısını azaltabilir.","Stretch sırasında pelvisin doğru şekilde kapanması ve sadece üst vücut değil, tüm vücutun twist etmesi önemlidir."]},"beginTime":726,"endTime":856,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=726&ask_summarization=1"},{"index":7,"title":"Stretch Teknikleri ve Güvenlik","list":{"type":"unordered","items":["Stretch sırasında en az 30 saniye, hatta 2 dakika kadar tutulmalı ve sadece hamstringlerde hissedilen bir gerginlik olmalı, jamming veya pinching hissi olmamalıdır.","Vücutun sinyallerine dikkat edilmeli, \"dur\" sinyali verdiğinde egzersiz durdurulmalı çünkü \"yavaş güvenli, hızlı aptalca\" prensibi uygulanmalıdır.","Yeni egzersizler yavaş ve dikkatli bir şekilde başlanmalı, en hızlı ve zor versiyona hızlıca geçilmemeli."]},"beginTime":856,"endTime":924,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=856&ask_summarization=1"},{"index":8,"title":"Zorlayıcı Versiyonlar ve Ek Egzersizler","list":{"type":"unordered","items":["Stretch'i daha zor hale getirmek için duvar veya sandalye gibi bir destek kullanılabilir ve hinge pozisyonunda serbest taraf aşağı doğru itilebilir.","Destek olmadan yapılırsa, bu egzersiz aynı zamanda hamstringler için bir güç egzersizi haline gelebilir.","Uzun süreli hold'ler için hip uçağı egzersizi yapılabilir, bu egzersiz kalça kaslarını kontrol etmeyi öğretir."]},"beginTime":924,"endTime":1027,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=924&ask_summarization=1"},{"index":9,"title":"Dış Yük Kullanımı","list":{"type":"unordered","items":["Hamstring ve kalça streçlerinde dış yük kullanmak, kasları daha etkili bir şekilde uzatıp güçlendirebilir.","Geniş duruş hinge egzersizinde, başlangıçta hafif bir ağırlık kullanılabilir ve daha sonra daha ağır ağırlıklar tercih edilebilir.","Dış yük kullanırken, omurga düz tutulmalı ve hamstringler kontrol edilerek tüm hareket aralığında kullanılmalıdır."]},"beginTime":1027,"endTime":1127,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=1027&ask_summarization=1"},{"index":10,"title":"Ağırlık Kullanımı ve Genel Tavsiyeler","list":{"type":"unordered","items":["Ağırlık kullanmaya hemen başlamak yerine, yavaş ve güvenli bir şekilde başlanmalı.","Başlangıçta hafif ağırlıklar kullanılmalı ve zamanla ağırlık artırılabilir.","Egzersizlerde agresif olmak yerine, zamanla yetkinlik ve güven kazanmak için sabırla ilerlemek gerekir."]},"beginTime":1127,"endTime":1226,"href":"/video/preview/1294794542413800694?parent-reqid=1773977908266509-17180434758446461307-balancer-l7leveler-kubr-yp-sas-208-BAL&text=HamstringQ01&t=1127&ask_summarization=1"},{"index":11,"title":"Asian Squat Program Tanıtımı","list":{"type":"unordered","items":["Asian squat programı, YouTube'da paylaşılan içerik ve prensipleri daha kolay anlaşılır bir formatta 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