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Eğitmen, başlangıç ve orta seviye için uygun bir seans sunmaktadır.","Video, sırt üstü ve yan yatma pozisyonlarında çeşitli Pilates egzersizlerini adım adım göstermektedir. İçerik, footwork egzersizleriyle başlayıp, kollar, bacaklar, sırt, omuzlar ve triceps için çeşitli hareketleri içermektedir. Her egzersiz için doğru teknik, nefes alma-verme teknikleri ve dikkat edilmesi gereken noktalar detaylı olarak anlatılmaktadır.","Videoda ayrıca taşıyıcı makinesi ve box gibi aletler kullanılarak yapılan egzersizler de gösterilmektedir. Egzersizler genellikle sekiz tekrarlı sekizli seriler halinde sunulmakta ve video, çeşitli Pilates egzersizlerinin yanı sıra egzersizlerin ardından yapılan streç hareketleriyle tamamlanmaktadır."]},"endTime":2768,"title":"Başlangıç Seviyesi Pilates Egzersiz Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Dersi Tanıtımı","list":{"type":"unordered","items":["Pilates, zihin, beden ve ruh üçünü etkileyen çok etkili bir egzersizdir.","Kendinizin daha iyi versiyonu olmak istiyorsanız günde en az onbeş dakika egzersiz yapmanız gerekiyor.","Pilates ekipmanlarını pilates.com.tr'den uygun fiyatlara evinize tedarik edebilir, pilatesunit.com'dan ise uzaktan eğitimleri bulabilirsiniz."]},"beginTime":0,"endTime":49,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=0&ask_summarization=1"},{"index":1,"title":"Footwork Egzersizi","list":{"type":"unordered","items":["Seans sırt üstü yatarak başlıyor ve footwork egzersizi ile ısınma yapılıyor.","Footwork egzersizinde parmak uçları, ayak ortası ve topuklar farklı pozisyonlarda itiş yaparak hareket ediliyor.","Egzersizler nefes verirken itiş, nefes alırken dönüş şeklinde yapılıyor ve herkes için uygun bir ısınma serisidir."]},"beginTime":49,"endTime":287,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=49&ask_summarization=1"},{"index":2,"title":"Pelvik Lift Egzersizi","list":{"type":"unordered","items":["Topuklar kalça genişliğinde bir açıklıkta yerleştirilerek pelvik lift egzersizi yapılıyor.","Nefes verirken itiş yaparken kalça, bel ve sırt yukarı kaldırılıyor, dönüşte aşağı indiriliyor.","Bu egzersiz omurları hareketlendirmeye ve sırtın üst kısmında hextansiyon (daha çok yukarı kaldırma) hissi 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Egzersizleri","list":{"type":"unordered","items":["Bacaklar dinlenirken kollar için yay değişikliği yapılıyor ve omurga taşıyıcıya yuvarlanıyor.","Table top pozisyonunda (ayaklar point) kollar omuz hizasında eşit ayarlanıyor ve bir bacak karşıya, diğeri karnı olacak şekilde egzersiz yapılıyor.","Nefes verip kolları çekerken gövde yukarı kaldırılıyor ve bakışlar göbek deliğine doğru tutuluyor."]},"beginTime":566,"endTime":633,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=566&ask_summarization=1"},{"index":5,"title":"İkinci Kollar Egzersizi","list":{"type":"unordered","items":["Bacaklar table topta kalırken nefes alıp kollar iki yana açılıyor ve aynı anda bacaklar karşıya gönderiliyor.","Nefes alıp kollarla daire çizerken bacaklar tekrar table topta kalıyor.","Egzersizde bel boşluğunun açılmaması hedefleniyor ve bacaklar daha yukarıda veya daha aşağıda kullanılabilir."]},"beginTime":633,"endTime":684,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=633&ask_summarization=1"},{"index":6,"title":"Strate Leg Stretch Egzersizleri","list":{"type":"unordered","items":["Table top pozisyonunda kollar çekerken gövde yukarı kaldırılıyor ve bacaklar yukarı uzatılıyor.","Bir bacağı aşağı gönderirken diğerini yukarı çekerek birbirinden iki kez uzaklaştırılıyor ve yer değiştiriliyor.","Double strate leg stretch için dirsekler bükülüyor, nefes verip kolları uzatırken bacaklar aşağı gönderiliyor."]},"beginTime":684,"endTime":793,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=684&ask_summarization=1"},{"index":7,"title":"Egzersizlerin Önemi","list":{"type":"unordered","items":["Tekrar sayıları fazla olabilir, örneğin beş, dört veya üç tekrar yapılabilir.","Önemli olan tekrar sayısı değil, hareketin kontrollü yapılmasıdır.","Egzersizler seri ve akıcı bir şekilde ilerleyecek."]},"beginTime":793,"endTime":813,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=793&ask_summarization=1"},{"index":8,"title":"Yan Yatış Egzersizleri","list":{"type":"unordered","items":["Sağ dizi karnına doğru çekilirken sol ayak parmak ucu barda, topuk yukarı kaldırılıyor.","Topuk bara yakınlaştırılmadan yukarıda tutulmaya çalışılıyor ve itiş esnasında topuk bara doğru yakınlaşmamalı.","Dönüşte yarı açık kalan pozisyonda pals yapılıyor ve mini mini itip dönüşler sekiz tane tekrarlanıyor."]},"beginTime":813,"endTime":927,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=813&ask_summarization=1"},{"index":9,"title":"Ayak Parmak Uçları Egzersizi","list":{"type":"unordered","items":["Topuk basılıp ayak parmak uçları dışa doğru çevriliyor, bu çevirmeyi kalça ekleminden başlayarak femur, tibia, diz eklemi ve parmak uçları dışa doğru çevriliyor.","Aynı nefes alırken dönülüyor, nefes verirken itiş yapılıyor ve sekiz tane tekrarlanıyor.","Dönüşte yarım kalsın makine pozisyonunda sekiz tane minik minik itip dönülüyor."]},"beginTime":927,"endTime":988,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=927&ask_summarization=1"},{"index":10,"title":"Sırt Üstü Egzersizler","list":{"type":"unordered","items":["Sırt üstü yatıp sol ultierlerin seçimi yapılıyor, sol dizi bükülerek sağ diz üzerine ayak bileği yerleştiriliyor.","Sağ ayak parmak uçları barda, topuk yukarı kaldırılıyor ve hareket yavaş yavaş sol kalçaya duyarlı olarak geri geliyor.","Sol ayağı fleks yaparak sol dizi dışa doğru iterek streçe destek verilebilir."]},"beginTime":988,"endTime":1121,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=988&ask_summarization=1"},{"index":11,"title":"Egzersiz Serisi","list":{"type":"unordered","items":["Sekiz tane yarım açış egzersizi yapılıyor, nefes alırken dönülüyor, verirken içiliyor.","Eğitmen, platis eğitmenlerinden daha iyi sayan kişilerin olup olmadığını sorguluyor.","Son dörtlü egzersizde quadriceps kasları bir tık rahatladıktan sonra yavaşça geri gelebiliyor."]},"beginTime":1126,"endTime":1195,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1126&ask_summarization=1"},{"index":12,"title":"Sağ Bacak Streç Egzersizi","list":{"type":"unordered","items":["Sırt üstü yatarak sağ bacağın streçi için en geniş açıdan başlanıyor.","Sol parmak ucundan kendini geriye doğru itip, sağ dizi bükerek sağ ayak bileğini sol dizin üstüne yerleştiriyor.","Rahat hissedilen noktaya geldiğinde ileri geri yapmaya başlanabilir, son noktada ayak fleks yaparak sağ dizi dışa doğru itilerek streç arttırılabilir."]},"beginTime":1195,"endTime":1260,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1195&ask_summarization=1"},{"index":13,"title":"Taşıyıcı Egzersizi","list":{"type":"unordered","items":["Taşıyıcının ucunda oturarak kırmızı ve sarı yay takılı bir egzersiz yapılıyor.","Kalçanın altına kaydırmaz koyarak taşıyıcının üstüne geriye doğru kayma ihtimalinin olmaması sağlanıyor.","İsteğe bağlı olarak ağırlık topları veya dambıllar kullanılabilir, başlangıçta birer kiloluklarla başlanıyor."]},"beginTime":1260,"endTime":1301,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1260&ask_summarization=1"},{"index":14,"title":"Sırt ve Kol Egzersizi","list":{"type":"unordered","items":["Kollar gövdenin önünde, ayaklar V şeklinde, parmak uçları putpara yerleştiriliyor.","Nefes verirken itişle birlikte sırt dikleştirilip kollar yukarı kaldırılıyor, kollarla daire yaparken dizler bükülerek geri dönülüyor.","Topukların yukarıda olmasına, bacakların birbirine doğru sıkılmamasına ve sırtın dikleştirilmesine dikkat ediliyor."]},"beginTime":1301,"endTime":1366,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1301&ask_summarization=1"},{"index":15,"title":"Ters Kol Egzersizi","list":{"type":"unordered","items":["Kollar tam tersine doğru çevrilerek bir sekizli egzersiz yapılıyor.","Ayaklar barda point, topuklar yukarı, itişle birlikte kollar yandan yukarıya geliyor.","Bu seri neredeyse tüm kasları çalıştırıyor ve çok zor bir egzersiz olarak tanımlanıyor."]},"beginTime":1366,"endTime":1419,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1366&ask_summarization=1"},{"index":16,"title":"Somec Masaj Serisi","list":{"type":"unordered","items":["Somec masaj serisinde önce reach yapıldıktan sonra twist (çevirme) ekleniyor.","Dört sağ dört sol açılmak üzere toplam sekiz tekrar itiş yapılıyor.","Nefes verirken itişle birlikte sırt dikleştirilip gövde bir tarafa doğru çevriliyor, nefes alırken merkezde kalınıyor."]},"beginTime":1419,"endTime":1488,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1419&ask_summarization=1"},{"index":17,"title":"Arch Egzersizi","list":{"type":"unordered","items":["Dizlerin üstünde, eller bardağa, ayak tabanları omuzluklara, kalça dizlerin üstünde yerleştiriliyor.","Nefes verirken kollardan itiş yapılıyor, bacaklarda herhangi bir hareket olmaması isteniyor.","Kollardan çekerken gövde yukarı kaldırılıyor, sekiz tekrar yapıldıktan sonra dirsekler bükülerek dönüp tekrar itiliyor."]},"beginTime":1488,"endTime":1566,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1488&ask_summarization=1"},{"index":18,"title":"Sırt Round Egzersizi","list":{"type":"unordered","items":["Kalça topukların üstüne bırakılıp sırt round (C pozisyonu) alınıyor.","Nefes verirken kollar sabit, bacaklardan itiliyor, nefes alırken çekilerek sırt kedi gibi kabartılıyor.","Bu egzersizde özellikle geri dönüşlerde sırt çalıştırılıyor."]},"beginTime":1566,"endTime":1612,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1566&ask_summarization=1"},{"index":19,"title":"Omuz Egzersizi","list":{"type":"unordered","items":["Sol ayak parmak ucu foodba yaslanıp, sağ ayağın üstü taşıyıcının başına yerleştiriliyor.","Omuzlar kulaklardan uzak, geriye ve aşağı doğru bastırılıyor, karnın içeride olması ve sırtın başın tepesine uzun olması isteniyor.","Nefes verirken sol parmak ucundan itip alırken dönülüyor, iki sekizli için topuk itiş yapılıyor."]},"beginTime":1612,"endTime":1696,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1612&ask_summarization=1"},{"index":20,"title":"Arka Kas Egzersizi","list":{"type":"unordered","items":["Son sekizli egzersizde ayak dışa doğru dönecek, tam taban basıp dizi dışa doğru açılıyor.","Dizi dışa açarken kalça yere paralel kullanılmaya çalışılıyor.","Bu egzersiz ön grup kasları (karın kasları, kalça fleksörleri, kolların ön kısmı, omuz) çalıştırdıktan sonra arka tarafa geçiş yapılıyor."]},"beginTime":1696,"endTime":1732,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1696&ask_summarization=1"},{"index":21,"title":"Kol Egzersizi","list":{"type":"unordered","items":["Kırmızı yay çıkarılıp sadece sarı yay devam ediliyor, kol için sarı hafifse sadece kırmızı ile ya da çok ağırsa sadece yeşille devam edilebilir.","Sağ el başlığa, sol el ege'ye yerleştiriliyor, dizler kalçanın altında, ayaklar point pozisyonunda.","Nefes verirken çekip alırken dıştan bir daireyle dönülüyor, kol bölgesine çok iş düşüyor sabit durabilmek için."]},"beginTime":1732,"endTime":1791,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1732&ask_summarization=1"},{"index":22,"title":"Triceps Egzersizi","list":{"type":"unordered","items":["Sol tarafta triceps egzersizi yapılıyor, dirsek bükülüp açılıyor.","Sekiz tane triceps egzersizi yapıldıktan sonra sağ ayak öne alınıp gövde yukarı kaldırılıyor.","Sağ dirseği bükülü bir şekilde çekip alırken, dengeye odaklanılıyor, dengeniz okeyse çekerken gövde sağa doğru çevrilerek zorlaştırılabilir."]},"beginTime":1791,"endTime":1899,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1791&ask_summarization=1"},{"index":23,"title":"Pilates Egzersizleri","list":{"type":"unordered","items":["Sağ taraf için dirseklere kadar çekip kolları yukarı kaldırıp, nefes verirken avuçları karşıya doğru çevirip, alırken tekrar kapatma hareketi yapılıyor.","İlk sekiz harekette göğüs dışarı çıkmasın, kaburgalar kapalı kullanılmalı ve arkada kürek kemikleri birbirine yakınlaştırılmalı.","Kollar iki yana açılıp sekiz tane geriye pals yapılıyor, kürek kemikleri birbirine doğru itilerek."]},"beginTime":1905,"endTime":1968,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1905&ask_summarization=1"},{"index":24,"title":"Ayağa Dayalı Egzersizler","list":{"type":"unordered","items":["Sağ ayağın parmak ucu barda, sol ayağın üstü taşıyıcıda destek stabilizasyon sağlıyor.","İlk sekiz harekette kürek kemikleri geriye aşağı baskılanıyor, sırt uzatılıyor ve karnı bırakılmamalı.","Topuk itiş ve ayak tabanı tamamen barda olacak şekilde üç sekizli daha hareket yapılıyor."]},"beginTime":1968,"endTime":2080,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=1968&ask_summarization=1"},{"index":25,"title":"Diz Üstü Egzersizler","list":{"type":"unordered","items":["Dizlerin üstünde, sol el başlığa yerleştirilip sağ el LG'ye alınarak tek kol daire yapılıyor.","Triceps workout için sağ kolu dümdüz arkaya çekip sadece dirsek büküp açma hareketi yapılıyor.","Sol ayağın öne basılmasıyla dirsek yukarıdayken kürek çeker gibi arkaya, nefes alırken öne hareket yapılıyor."]},"beginTime":2080,"endTime":2242,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=2080&ask_summarization=1"},{"index":26,"title":"Son Egzersizler","list":{"type":"unordered","items":["Sol ayağın yerini değiştirmeden sağ dirseğe ve sol dirseğe geçerek, göğüs kafesi kapalı, kaburgalar kapalı çalışılıyor.","Parmak uçları bir başının tepesinde birleştirilip dirsekler gövdeye değene kadar aşağı hareket ediliyor.","Box kullanılarak yüzüstü bir şekilde, göğüs dışarıda kalacak şekilde, bacaklar kalça genişliğinde açık olacak şekilde egzersiz yapılıyor."]},"beginTime":2242,"endTime":2585,"href":"/video/preview/8972246869742499918?parent-reqid=1769533893007494-1643303173474802361-balancer-l7leveler-kubr-yp-klg-204-BAL&text=PilatesAnytime&t=2242&ask_summarization=1"},{"index":27,"title":"Streç Hareketleri","list":{"type":"unordered","items":["Dirsekler büyük ve açık olacak şekilde, kalça ve omurga extensiyondayken triceps workout yapılıyor.","Eller box'ta, işaret parmağın kökünden kalça geriye doğru itilerek ve göğüs aşağı doğru baskılanarak yoga'daki down world facing dog hareketi yapılıyor.","Ellerle ayak bileklerinden tutup gövdeyi daha da bacakları yakınlaştırmaya çalışarak ve bacakların arasına arkaya doğru yürüyerek son streç hareketleri 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