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sağlar."]},"beginTime":5,"endTime":69,"href":"/video/preview/7507068887604747745?parent-reqid=1766927272070488-6035240804750292134-balancer-l7leveler-kubr-yp-klg-53-BAL&text=HamstringQ01&t=5&ask_summarization=1"},{"index":1,"title":"Dinamik Germe Egzersizleri","list":{"type":"unordered","items":["Hamstring kuvvetlendirme egzersizlerine geçmeden önce, kası hazırlamak ve ısıtmak için dinamik germe egzersizleri yapılır.","İlk dinamik germe egzersizinde bacak kendimize doğru çekilip hızlı bir şekilde yukarı kaldırılıp indirilir.","İkinci dinamik germe egzersizinde bacak yukarı kaldırılıp, ayağımız yukarı hızlı bir şekilde kaldırılıp indirilir."]},"beginTime":69,"endTime":236,"href":"/video/preview/7507068887604747745?parent-reqid=1766927272070488-6035240804750292134-balancer-l7leveler-kubr-yp-klg-53-BAL&text=HamstringQ01&t=69&ask_summarization=1"},{"index":2,"title":"Hamstring Kuvvetlendirme Egzersizleri","list":{"type":"unordered","items":["İlk egzersiz köprü egzersizi olup, her iki tabanımıza yük vererek popomuzu ve beynimizi yukarı kaldırıp indirme hareketi yaparız.","İkinci egzersizte köprüye kalkıp, popomuzu hiç indirmeden bir bacağımızı öne uzatıp indirme ve kaldırma hareketi yapılır.","Üçüncü egzersizde bir topuğumuzu diğer dizimize koyup, popomuzu ve belimizi yukarı kaldırıp indirme hareketi yapılır.","Dördüncü egzersizde sırtımız box'ta belimiz boşta kalacak şekilde popomuzu aşağı indirip yukarı kaldırma hareketi yapılır.","Son egzersizde ayağımızın altına top alıp, popomuzu belimizi yukarı kaldırdıktan sonra bacakları kendimize doğru çekip uzatma hareketi 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Hamstring Flexibility will go bananas if you work up to level 8 and above...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1839794/daaca82951c9c1e6bfd9bff084aed917/564x318_1"},"target":"_self","position":"7","reqid":"1766927272070488-6035240804750292134-balancer-l7leveler-kubr-yp-klg-53-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DN1jiJdxJ9jQ","linkTemplate":"/video/preview/15499926943921030038?parent-reqid=1766927272070488-6035240804750292134-balancer-l7leveler-kubr-yp-klg-53-BAL&text=HamstringQ01&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Hamstring Stretches Levels 1-10","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=N1jiJdxJ9jQ\",\"src\":\"serp\",\"rvb\":\"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_EzCCBCQBgAQrKosBEAEaeIHqBQL6_gIAA_X7CQcJ_AL1E_T8-P39APQGAv8HAv8ABQQBCvsBAAD_ChIHAAAAAO0DAPH_AQAADQIJDwQAAAAT-QL-9wAAAAoG9wn-AQAA9P32A_UCAAAA9g4G_wAAAPcDDPwBAAAABvgMDAAAAAAUAfkAAAAAACAALbqI1Ts4E0AJSE5QAipzEAAaYBEKAAXdHQTONTQB7PUdPAUL_gIc1A3_FQkAJD_78R4V5eUVCgAcjwQUrwAAAAckyCcSAP9oOP1eJe76A4Xl9QXzf9AQ2O086ALqK-sWLUIADAYcNgC89vAVHcv0JwAAAyAALXu6Kjs4E0AJSG9QAiqvBhAMGqAGAAAAwAAAQMAAAIBBAABgQgAA4MEAAIA_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_AAAAwQAAikIAAIBAAAAwwQAAcMEAAHDBAABwQQAAkEEAAMBBAACAwQAAwEEAAOBAAADoQQAA8EEAAIBAAAAEwgAAqMIAAMBAAABIQgAAbEIAAGzCAAAMQgAAAEIAABTCAABgwQAA4EAAAEBAAAAAwgAAiMEAAIhBAACQQQAA6EEAAADCAACgwAAAhMIAAKrCAAAQwQAAmEEAAOBBAAB0wgAAuEEAANDBAACoQQAAYEIAAAjCAAAwQQAAAEEAAKjCAADgwQAAbMIAAIjBAACIwgAA4MEAAMBBAACuwgAAoEAAAFBBAADAwQAAAMEAAIDCAADwwQAAgMEAAPjBAADQwQAAokIAAFDCAAAAwQAAcMIAAFDBAABAQQAAQEAAAMBAAAAgQQAAaMIAALDBAAAUwgAAHEIgADgTQAlIdVABKo8CEAAagAIAAPi9AAAUPgAAqD0AABC9AACgPAAADD4AAL4-AAAPvwAATL4AABA9AACoPQAAQDwAAIg9AABQPQAAcD0AADC9AAA0PgAA-D0AAGQ-AADuPgAAfz8AAEA8AABcPgAAiD0AAEC8AACYvQAAMD0AAKC8AABEvgAAZD4AABw-AADgvAAAyL0AAEy-AAAcPgAAuD0AABQ-AABsvgAAxr4AAEy-AABUvgAAyL0AAGw-AACovQAAmL0AAJo-AAAwPQAAuD0AAOg9AABAPAAAUD0AAKg9AAA0PgAAPD4AAES-AAAwPQAAbz8AANq-AADePgAA4LwAAOi9AADYPQAAuD0AAFC9IAA4E0AJSHxQASqPAhABGoACAABsvgAA4LwAABA9AABDvwAADD4AAEA8AACIPQAA2L0AAKi9AACgPAAAMD0AAAS-AAAsvgAAbL4AAJi9AADgvAAA4LwAACs_AAB8vgAAbD4AAMg9AADIvQAABD4AABy-AACYvQAAqL0AALq-AABQPQAAVD4AAIg9AABMPgAAuD0AAKi9AAAEvgAApj4AAKg9AACaPgAAUD0AADS-AAAUPgAAyj4AAGS-AAA0vgAAQDwAAK6-AAA8PgAAf78AAIA7AAAkvgAALD4AACw-AAAQvQAApj4AANg9AADgPAAA4DwAAJi9AABAPAAAUL0AADy-AAAUvgAAiD0AAHA9AAAcPiAAOBNACUh8UAEwCTgBSgBgAGgA\"}","related_url":"http://www.youtube.com/watch?v=N1jiJdxJ9jQ","parent-reqid":"1766927272070488-6035240804750292134-balancer-l7leveler-kubr-yp-klg-53-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":405,"cheight":720,"cratio":0.5625,"dups":["15499926943921030038"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"5652269665965840802":{"videoId":"5652269665965840802","docid":"12-11-4-Z024953F6EFFB6BF3","description":"💪 Get our programs here: https://e3rehab.com/programs/ Check out our more recent video on the topic: • My Hamstring Strain Rehab (Injury to ... 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