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Video özellikle Pilates'e yeni başlayanlar için hazırlanmış olup, düzenli egzersizle 14 gün içinde vücut tonlaması, esneklik ve zihinsel-fiziksel uyum sağlama konusunda ilerleme sağlayabileceğini vurgulamaktadır."]},"endTime":1784,"title":"14 Günlük Pilates Dersi: Temel Hareketler","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Tanıtımı","list":{"type":"unordered","items":["Akriti Jagmohan, 14 günlük Pilates seansının ilk gününü sunuyor.","Pilates, 20. yüzyılda Joseph Pilates tarafından başlatılan, vücut uzunluğunu uzatma, güçlendirme ve esneklik sağlama amaçlı bir egzersiz türüdür.","Bu 14 günlük seans, Pilates'in temellerini öğreterek, katılımcıların zihinsel, fiziksel ve ruhsal olarak daha iyi hissetmelerini amaçlamaktadır."]},"beginTime":25,"endTime":85,"href":"/video/preview/2573781709438084363?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=25&ask_summarization=1"},{"index":1,"title":"Pilates'in Temel 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abone olmak ve en yeni videolarımdan haberdar olmak için tıklayın ► https://goo.gl/324dpu Kanalıma abone olmak ve en yeni videolarımdan haberdar olmak için tıklayın ►...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3473169/cbe7f28b25ca853e578b99db5419615e/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/u-LGfgAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"7","reqid":"1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=videoid:14890587300546546073","teaser":[{"list":{"type":"unordered","items":["Bu video, Ebru Karaduman tarafından sunulan bir Pilates egzersiz dersidir. Eğitmen, evde basit ekipmanlarla (dambıl ve koltuk yastığı) Pilates egzersizleri göstermektedir.","Videoda Pilates egzersizlerinin temel prensipleri ve nefes teknikleri vurgulanmaktadır. İçerik, sırt üstü pozisyonda başlayan bacak kaldırma hareketleri, karın kasları için egzersizler, iç bacaklar için yastıklı hareketler, \"kelebek\" olarak adlandırılan hareket, dizlerin bükülmesi, bacakların açılması ve soğuma egzersizleri gibi çeşitli Pilates tekniklerini kapsamaktadır.","Her hareket için doğru postür, teknik ve nefes alma-verme teknikleri detaylı olarak anlatılmakta, zorluk seviyesi kademe kademe artırılmaktadır. Video, evde Pilates yapmak isteyenler için kapsamlı bir antrenman sunmakta ve egzersizlerin sonunda izleyicilere kendilerini iyi hissetmeleri için teşekkür etmeleri ve kardiyovasküler antrenman yapmaları önerilmektedir."]},"endTime":2415,"title":"Evde Pilates Egzersizi","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Egzersizine Giriş","list":{"type":"unordered","items":["Ebru Karaduman, pilates egzersizi yapmak için izleyicilere davet ediyor.","Egzersiz için dambıl ve koltuk yastığı gerekiyor, pilates topunun yerine yastık kullanılabilir.","Pilates egzersizlerinde nefes alıp verişlere odaklanılmalı ve tüm hareketler yavaş, kontrollü bir şekilde yapılmalı."]},"beginTime":1,"endTime":34,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=1&ask_summarization=1"},{"index":1,"title":"İlk Nefes Egzersizleri","list":{"type":"unordered","items":["Derin nefes alıp verirken kollar yukarı ve yanlara kaldırılıyor.","Parmak uçlarına uzanıp topuğa indirme hareketi yapılıyor.","Bacaklar omuz genişliğinde açılıp, omuzlar geriye doğru çevrilerek sırt kasları çalıştırılıyor."]},"beginTime":34,"endTime":158,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=34&ask_summarization=1"},{"index":2,"title":"Omurga ve Bacak Egzersizi","list":{"type":"unordered","items":["Derin nefes verirken omurga yuvarlanarak aşağıya iniliyor.","Arka bacak kasları hissedilirken, bir bacak büktükten sonra diğerine geçiliyor.","Eller ve ayaklar yürüttükten sonra derin nefes alıp başlangıç pozisyonuna dönülüyor."]},"beginTime":158,"endTime":236,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=158&ask_summarization=1"},{"index":3,"title":"Dambıl ile Dengeli 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çekilmesi önemli."]},"beginTime":573,"endTime":699,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=573&ask_summarization=1"},{"index":7,"title":"Biceps Egzersizi","list":{"type":"unordered","items":["Hafif dizler büktükten sonra sırt kasları ve omuzlar geriye alınarak postür ayarlanıyor.","Dirsek göğüs hizasında kilitlenirken bilekler oynamamalı.","Nefes alıp verirken biceps kasları çalıştırılıyor."]},"beginTime":699,"endTime":791,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=699&ask_summarization=1"},{"index":8,"title":"Launch Hareketi","list":{"type":"unordered","items":["Bir adım öne atılıp, diz yere değecekmiş gibi iniliyor.","Sağ bacağa odaklanarak on tekrar yapılıyor.","Aşağıda kalınarak vücut sağa doğru döndürülerek yan kaslar çalıştırılıyor."]},"beginTime":791,"endTime":989,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=791&ask_summarization=1"},{"index":9,"title":"Karın Kasları Egzersizi","list":{"type":"unordered","items":["Sırt üstü yatarken karın kaslarına odaklanılacak ve hareketlerin zorluğunu kademe kademe arttırılacak.","İlk seviyede bir bacak kaldırıp indirme hareketi yapılıyor, sonra ikinci seviyede uzatılmış bacak kaldırılıp indiriliyor.","Zorlananlar için elleri boynunun altına koymak veya havlu koyarak rahatlamak öneriliyor."]},"beginTime":1052,"endTime":1182,"href":"/video/preview/14890587300546546073?parent-reqid=1767108073016888-7802020241731848319-balancer-l7leveler-kubr-yp-klg-17-BAL&text=Pilates++-+Topic&t=1052&ask_summarization=1"},{"index":10,"title":"Zorlaşıp Gelen Hareketler","list":{"type":"unordered","items":["Çift bacak kaldırıp indirme hareketi yapılıyor, daha zorlaştırmak 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