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Eğitmen, başlangıç seviyesindeki kişiler için kapsamlı bir Pilates dersi sunmaktadır.","Video, footwork serisi ile başlayan ısınma egzersizlerinden başlayarak, sırtüstü pozisyonda yapılan hareketler, fitil strep serisi, kurbağa pozisyonu, opening hareketleri, sırt ve karın kasları için egzersizler, handırıta geçişler ve army circles gibi çeşitli Pilates hareketlerini içermektedir. Ayrıca uzunlamasına kutu kullanarak yapılan hareketler, kollar ve omuzlar için egzersizler, rombooid kasları için hareketler ve esneme egzersizleri de gösterilmektedir.","Her hareket için doğru teknik, omurga pozisyonu, nefes koordinasyonu ve kas odaklanması detaylı olarak anlatılmakta, ayrıca yaralanma riskini azaltma yöntemleri ve farklı yay dirençleri kullanarak egzersizlerin nasıl hafifletilebileceği veya ağırlaştırılabileceği konusunda da bilgiler verilmektedir. Video, Pilates makinesi kullanmak isteyenler için temel bir rehber niteliğindedir ancak bir ders için yeterli olmayan bir seri olarak tanımlanmaktadır."]},"endTime":1861,"title":"Başlangıç Seviyesi Reformer Pilates Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Başlangıç Seviye Reformer Pilates","list":{"type":"unordered","items":["Songül Adıgüzel, başlangıç seviye reformer pilates egzersizleri paylaşacak.","Footwork serisi ile ısınma yapılacak ve orta ya da ağır seviye yaylar kullanılacak.","Eğitmenin makinesinde kırmızı, yeşil ve siyah yaylar bulunuyor ve bunlar en ağır üç yay."]},"beginTime":2,"endTime":31,"href":"/video/preview/15973701393027124100?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=2&ask_summarization=1"},{"index":1,"title":"Footwork Serisi","list":{"type":"unordered","items":["Sırtüstü yatarak, omuzlar omuzluklara denk, omurga ortalı ve ayaklar kalça 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yaralanma riski düşer.","Egzersiz sırasında makineyi oynamamak gerekir çünkü oynaması direnci bıraktığını gösterir."]},"beginTime":891,"endTime":1076,"href":"/video/preview/15973701393027124100?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=891&ask_summarization=1"},{"index":9,"title":"Sırt ve Karın Kasları Egzersizi","list":{"type":"unordered","items":["Sırt ve karın kasları için kırmızı yay kullanılır ve duruma göre yay seviyesi artırılabilir veya azaltılabilir.","Bir bacak havaya kaldırılırken omurga doğal pozisyonda tutulmalı ve dizler göğüse çekme eğilimi gösterilmemelidir.","HDP egzersizinde baş kaldırılıp yuvarlayarak yükselen, eller ileri uzatılıp yavaşça yatma hareketi 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verilirken omurga hareketlerine göre değişiklikler yapılır.","Çapraz tutulmuş kayışlarla iki yana hareket edilirken, kürek kemikleri birbirine doğru itilerek rombooidler çalıştırılır."]},"beginTime":1553,"endTime":1646,"href":"/video/preview/15973701393027124100?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1553&ask_summarization=1"},{"index":13,"title":"Esneme Hareketleri","list":{"type":"unordered","items":["Esneme hareketinde kırmızı yay kullanılır ve ayaklar omuzluklara yaslanır, öndeki ayağın ayak tahtasına yerleştirilmesi gerekir.","Başlangıçta kalça aşağıya bastırılır, sırt düz tutulur ve öndeki bacak makineye temaslı kalır.","Hareket sırasında öndeki bacak ayırdıktan sonra düzeltilir, kalça aşağıda tutulur ve esneme hareketi yapılır."]},"beginTime":1646,"endTime":1819,"href":"/video/preview/15973701393027124100?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1646&ask_summarization=1"},{"index":14,"title":"Pilates Dersinin Tamamlanması","list":{"type":"unordered","items":["Bu seri başlangıç seviyelerden oluşmakta ancak bir pilates dersi için yeterli değildir.","Derslerde back extension, legwork gibi hareketlerin de olması gerekir.","Bu hareketler en temel Pilates hareketleridir ve takıldığınız durumlarda referans olarak kullanılabilir."]},"beginTime":1819,"endTime":1860,"href":"/video/preview/15973701393027124100?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1819&ask_summarization=1"}],"linkTemplate":"/video/preview/15973701393027124100?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Pilates Reformer / Başlangıç Seviye Pilates Hareket Serisi","related_orig_text":"PILATES С ЛЮБОВЬЮ!","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"PILATES С 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everyone! I'm Ebru Şallı. We're picking up where we left off with a new Pilates video! Many of you have written in the comments that you want to start Pilates, and I'm reading the...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3358264/62e436c09bc125a9d67515bfe9746858/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/obJlOAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"2","reqid":"1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=videoid:5541781780371013695","teaser":[{"list":{"type":"unordered","items":["Bu video, bir pilates eğitmeninin yeni başlayanlar için hazırladığı kapsamlı bir egzersiz dersidir. Eğitmen, izleyicilerin yoğun isteği üzerine bu videoyu çektiğini belirtmektedir.","Videoda pilates'in beş ana prensibi (burnundan nefes alıp ağzından verme, pubik çekme, kaburgaların kapalı kalması, kürek kemiklerinin sabitlenmesi ve kalça sıkı tutulması) açıklanarak başlanmakta ve ardından arm circles, bacak hareketleri, table top pozisyonu, karın egzersizleri, makas hareketi, göbek deliği etrafındaki yağları yakan egzersiz ve sırt üstü hareketler gibi temel pilates egzersizleri adım adım gösterilmektedir.","Eğitmen, her egzersiz sırasında doğru teknikleri vurgulayarak, hızlı değil kontrollü hareketlerin önemini belirtmekte ve yeni başlayanlar için en az 8-10 seans bu egzersizleri yapmalarını tavsiye etmektedir. Ayrıca doğru nefes alma tekniklerinin önemi ve pilatesin sağlığa faydaları hakkında bilgiler verilmektedir."]},"endTime":1241,"title":"Pilates Egzersiz Dersi: Yeni Başlayanlar İçin","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates'e Yeni Başlayanlar İçin İlk Ders","list":{"type":"unordered","items":["Pilates'e yeni başlayanlar için ilk egzersiz dersi sunulacak.","Tüm vücut kasları (sırt, kol, karın, kalça ve bacak) bir arada çalıştırılacak.","Pilates'e yeni başlayanlar bu egzersizlerle başlayabilirler."]},"beginTime":33,"endTime":62,"href":"/video/preview/5541781780371013695?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=33&ask_summarization=1"},{"index":1,"title":"Pilates'in Altın Kuralları","list":{"type":"unordered","items":["Pilates'te beş ana prensip vardır.","İlk prensip: Nefes burnumuzdan alıp ağzımızdan vermek.","İkinci prensip: Pubik (karn) içeri çekmek ve hafif bir bel boşluğu bırakmak."]},"beginTime":62,"endTime":128,"href":"/video/preview/5541781780371013695?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=62&ask_summarization=1"},{"index":2,"title":"Pilates'in Diğer Prensipleri","list":{"type":"unordered","items":["Üçüncü prensip: Kaburgalar arasında iki santim boşluk olup leğen kemiğine doğru dümdüz bakmak.","Kaburgaların dışarı açılmasına izin vermemek ve karnı içeri çekmek.","Kürek kemiklerini sabitlemek ve egzersizleri kontrollü yapmak."]},"beginTime":128,"endTime":275,"href":"/video/preview/5541781780371013695?parent-reqid=1765349243268474-13328876842666947592-balancer-l7leveler-kubr-yp-vla-19-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=128&ask_summarization=1"},{"index":3,"title":"Pilates'in Faydaları","list":{"type":"unordered","items":["Pilates hızlı yapılan bir spor değil, kontrollü 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