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Eğitmen, egzersizlerin yanı sıra motivasyonel mesajlar da vermektedir."]},"endTime":955,"title":"2025 Pilates Challenge: 15 Dakika Ab ve Core Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Challenge Tanıtımı","list":{"type":"unordered","items":["15 dakikalık Pilates ab ve core workout sunuluyor.","Çalışmada 21 egzersiz, üç set ve her egzersiz 40 saniye sürmekte.","Egzersizler arasında kısa dinlenme süreleri bulunuyor."]},"beginTime":4,"endTime":22,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=4&ask_summarization=1"},{"index":1,"title":"İlk Egzersizler","list":{"type":"unordered","items":["Roll up egzersizinde sırtta yatıp, nefes alırken yavaşça baş, omuz ve omurilik mattan çıkarılıyor.","Tek bacak uzatma egzersizinde bir bacak göğüs yönünde çekilirken diğer bacak uzatılıyor.","Kneeler bükülmüş pozisyonda, bir kol ve bacak sırayla indirilerek core sıkı tutuluyor."]},"beginTime":22,"endTime":148,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=22&ask_summarization=1"},{"index":2,"title":"Daha Fazla Egzersiz","list":{"type":"unordered","items":["Leg extensions egzersizinde eller ve eller matta, bacaklar alternatif olarak uzatılıyor.","Hundreds egzersizinde oturarak, nefes alırken kollar yukarı ve aşağı hareket ettiriliyor.","Tek bacak crunch egzersizinde bir el başın üzerine, diğer bacak kaldırılıyor."]},"beginTime":148,"endTime":267,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=148&ask_summarization=1"},{"index":3,"title":"Motivasyon Mesajları","list":{"type":"unordered","items":["Hayatın değerli olduğu ve her günün yeni bir fırsat olduğu vurgulanıyor.","Hayatın bir hediye olduğu ve dünyayı ve kendimizi sevmemiz gerektiği belirtiliyor.","Zorlukların zamanla geçeceği ve daha iyi bir gelecek için çaba göstermemiz gerektiği ifade ediliyor."]},"beginTime":267,"endTime":330,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=267&ask_summarization=1"},{"index":4,"title":"Plank Egzersizleri","list":{"type":"unordered","items":["Reverse rolling egzersizinde matta düz yatıp, bacaklar göğüs yönünde çekilip uzatılıyor.","Seated position egzersizinde bacaklar bükülmüş, kollar uzatılmış pozisyonda nefes alırken ileri doğru hareket ediliyor.","Caesar cake egzersizinde bacaklar kaldırılıp çaprazlanıyor, alt sırt matta sabit tutuluyor."]},"beginTime":330,"endTime":470,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=330&ask_summarization=1"},{"index":5,"title":"Son Egzersizler","list":{"type":"unordered","items":["Plank hold egzersizinde eller matta, bacaklar düz, kalça sabit tutularak vücut düz bir çizgi oluşturuyor.","Side plank crunch egzersizinde bir el ve bacak aynı yönde hareket ettiriliyor.","Side plank reach egzersizinde bir kol yukarı kaldırılıp, diğer kol altında bir twist hareketi yapılıyor."]},"beginTime":470,"endTime":701,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=470&ask_summarization=1"},{"index":6,"title":"Son Egzersizler ve Kapanış","list":{"type":"unordered","items":["High plank egzersizinde bir bacak kaldırılıp, diğer bacak altında çaprazlanıyor.","Bird dog egzersizinde bir kol ve bacak uzatılıp, diğer kol ve bacak geri getiriliyor.","Plank tap egzersizinde bir bacak yan tarafa kaldırılıp, diğer bacak geri getiriliyor.","Reverse plank egzersizinde kalça matta sabit tutularak, vücut düz bir çizgi oluşturuyor.","Double leg stretch egzersizinde bacaklar uzatılıp, sonra tekrar matta getiriliyor."]},"beginTime":701,"endTime":949,"href":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=701&ask_summarization=1"}],"linkTemplate":"/video/preview/15695414833676720859?parent-reqid=1769542177945242-10750365995530711494-balancer-l7leveler-kubr-yp-sas-147-BAL&text=Pilates+Workout+-+Topic&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Pilates Abs Workout - 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