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Özellikle hemşireler için rahatlatıcı egzersizler ve başlangıç seviyesi için uygun aletler hakkında bilgiler de verilmektedir."]},"endTime":2066,"title":"Başlangıç Seviyesi Aletli Pilates Egzersiz Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Aletli Pilates Tanıtımı","list":{"type":"unordered","items":["Pilates YouTube kanalı, bu hafta reformer pilates (aletli pilates) egzersizleri sunuyor.","Bu bölüm, evde, ofiste veya yeni pilates eğitmeni olmaya karar verenler için başlangıç seviyesi egzersizler içermektedir.","Eğitmen, trapez veya Cadillac olarak da bilinen reformer aletinin yatak kısmını kullanarak egzersizleri gösterecek."]},"beginTime":19,"endTime":63,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=19&ask_summarization=1"},{"index":1,"title":"Alet Kullanımı Öncesi Dikkat Edilmesi Gerekenler","list":{"type":"unordered","items":["Aletlerin üzerine çıkmadan önce saçların toplanması gerekiyor çünkü saçlar aletlerin üzerine düşebilir.","Egzersizler Foodworks serisi ile başlayacak ve dört yay (iki kırmızı, bir mavi, bir yeşil) kullanılacak.","Egzersizlerde pelvis nötr pozisyonda tutulmalı ve kalça kasları sıkılmalıdır."]},"beginTime":63,"endTime":114,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=63&ask_summarization=1"},{"index":2,"title":"Foodworks Egzersizleri","list":{"type":"unordered","items":["Sırt üstü geriye doğru yatıp, ayak topuklarını foodbar'a yerleştirerek egzersiz yapılır.","Ayak parmak uçları foodbar'ın köşelerine yerleştirilerek farklı pozisyonlar denenir.","Egzersizlerde topuklar yukarıda tutulmalı ve kalça kasları sıkılmalıdır."]},"beginTime":114,"endTime":350,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=114&ask_summarization=1"},{"index":3,"title":"Running Strage Egzersizi","list":{"type":"unordered","items":["Bacaklar düz geriye itilirken, sağ dizi bir sol ayak topuğu matın altından ileriye doğru uzatılır.","Egzersizde sabit ve sakin hareketlerle dış reçi hissedilir.","Egzersiz sonunda bacaklar toplanır ve ağırlıklar aynı şekilde kalır."]},"beginTime":350,"endTime":396,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=350&ask_summarization=1"},{"index":4,"title":"Köprü Egzersizi","list":{"type":"unordered","items":["Köprü egzersizinde ayaklar topuklarda ve pelvis tilt ederek (yuvarlanarak) hareket edilir.","Belde sıkıntısı olanlar için düz sırt (flat back) pozisyonunda yukarı kalkma önerilir.","Egzersizde kalça kasları ve arka bacak kasları sıkılarak, bir kemiğin tabana doğru uzatılması sağlanır."]},"beginTime":396,"endTime":450,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=396&ask_summarization=1"},{"index":5,"title":"Köprü Egzersizinin Farklı Pozisyonları","list":{"type":"unordered","items":["Ground back (omurlar yuvarlanarak) pozisyonunda egzersiz yapılır.","Egzersizde dizler paralel tutulmalı ve kalça kasları sıkılmalıdır.","Belde hassasiyeti olanlar için düz sırtla yukarı kalkıp inme önerilir."]},"beginTime":450,"endTime":590,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=450&ask_summarization=1"},{"index":6,"title":"Köprü Egzersizinin Son Hareketleri","list":{"type":"unordered","items":["Parmak uçları foodbar'a yerleştirilerek, topuklar yukarıda tutularak egzersiz yapılır.","Egzersizde doksan derecelik açı korunmalı ve kalça kasları yükseltilmelidir.","Egzersiz sırasında dizler paralel tutulmalı ve hizalanma korunmalıdır."]},"beginTime":590,"endTime":772,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=590&ask_summarization=1"},{"index":7,"title":"Köprü Egzersizinden Sonraki Egzersizler","list":{"type":"unordered","items":["Köprü egzersizinden sonra peating egzersizine geçiliyor, burada food bar aşağıya doğru indiriliyor.","Egzersizde baş kaldırılıyor, sağ ve sol ayak büyük ayaklıklara geçiriliyor ve ayaklar 90 derecede tutuluyor.","Egzersiz sırasında popo havaya kalkmamalı, oturma kemikleri matta olmalı ve nefes alarak pel nötr'de tutulmalı."]},"beginTime":777,"endTime":865,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=777&ask_summarization=1"},{"index":8,"title":"İç Bacaklar İçin Egzersiz","list":{"type":"unordered","items":["İç bacaklar için nefes alarak 90 dereceyi koruyarak bacak açılıp kapatılıyor.","Egzersiz sırasında hizalanma korunmalı ve eller asist ve pub'in üstünde olabilir.","Egzersiz sırasında bacak aşağıya indirilip dışarıya açılarak daire tamamlanıyor."]},"beginTime":865,"endTime":974,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=865&ask_summarization=1"},{"index":9,"title":"Pilates Vezi Pozisyonu","list":{"type":"unordered","items":["Egzersiz sırasında kalça yukarı kalkmamalı, bel omurları dışarıya çıkmamalı ve oturma kemikleri havaya kalkmamalı.","Dizler bükülüp topuklar birleştirilip ayaklar fleksiyona getiriliyor.","Egzersiz sırasında nefes alıp verirken ileriye doğru itiliyor ve kor aktif tutulmalı."]},"beginTime":974,"endTime":1041,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=974&ask_summarization=1"},{"index":10,"title":"Streç Egzersizleri","list":{"type":"unordered","items":["Streç egzersizinde band sağ ayak bileğinin içine geçirilip koleksiyon yukarı kaldırılıyor.","Bacak yere konumlandırılabilir veya full bara konulabilir.","Hamstring staja giderken tonik kuvvetin tüm kontrolü tutulan elin altında tutulmalı."]},"beginTime":1041,"endTime":1202,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1041&ask_summarization=1"},{"index":11,"title":"Kol, Sırt ve Abdominal Egzersizleri","list":{"type":"unordered","items":["Kollar omuzla paralelde ve omuz genişliğinde tutulmalı, dirsekler düz olmalı.","Bacaklar table taba kaldırılıp, nefes alarak kollar aşağıya kalçaya doğru indiriliyor.","Egzersizler dambıllarla, dambılsız veya 500 ml su ile de yapılabilir."]},"beginTime":1202,"endTime":1473,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1202&ask_summarization=1"},{"index":12,"title":"Arka Kol ve Sırt Egzersizleri","list":{"type":"unordered","items":["Oturma pozisyonunda dizlerde ve ayak bileklerinde hassasiyet varsa pilates topu veya yolu bloğu kullanılabilir.","Kalça anterior'da oturulmamalı, iki oturma kemiğinin üstüne oturulmalı.","Arka kol ve sırt kasları kullanılarak elcikler geriye doğru itiliyor."]},"beginTime":1473,"endTime":1649,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1473&ask_summarization=1"},{"index":13,"title":"Rotasyon ve Round Bar Egzersizleri","list":{"type":"unordered","items":["Rotasyon egzersizinde avuç içleri birbirine bakarak sol ve sağ kollar döndürülüyor.","Kolları ileriye iterken omuza dikkat edilmeli, öne doğru döndürülmemeli.","Round bar egzersizinde ayak tabanları omuzun önüne yerleştirilip, bacaklar düz tutulmalı."]},"beginTime":1649,"endTime":1757,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1649&ask_summarization=1"},{"index":14,"title":"Pilates Egzersizi","list":{"type":"unordered","items":["Yuvarlak sırtı koruyarak son dört omuzlara dikkat edilmeli.","Son egzersiz yapıldıktan sonra küçük disking yapılarak bölüm veda edilecek.","Kırmızı yay veya en ufak pia seçilebilir."]},"beginTime":1781,"endTime":1808,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1781&ask_summarization=1"},{"index":15,"title":"Egzersiz Pozisyonu","list":{"type":"unordered","items":["El kulun altındaki yere destek konulmalı, ayaklar, koleksiyonlar ve kollar omuzların altında olmalı.","Gövde dik tutulmalı, natural felse anteriörde veya TT'de durmak yerine nötroal felse korunmalı.","Nefes alırken pel tabanı TT ederek pozisyona gelinmeli ve karnın kullanılarak nefes verirken arabayı çekmek gerekir."]},"beginTime":1808,"endTime":1882,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1808&ask_summarization=1"},{"index":16,"title":"Strech ve Merme Egzersizi","list":{"type":"unordered","items":["Mavi yay takılıp kırmızı çıkarılıp oturma kemikleriyle oturulmalı.","Rahat değilse ayaklar yere konulup sadece side streç yapılabilir, rahat alınıyorsa oturma kemiklerinin üstünde durulmalı.","Sağ lateralden streç yaparken sağ kalça havaya kalkmamalı ve oturma kemiklerinin üstünde durulmalı."]},"beginTime":1882,"endTime":1944,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1882&ask_summarization=1"},{"index":17,"title":"Rotasyon Egzersizi","list":{"type":"unordered","items":["Nefes alıp verirken kalça döndürülüp rotasyonda fleksiyona geçilmeli.","Diğer taraf için de aynı şekilde oturma kemiklerinin üstüne oturulmalı ve kalça karşıya bakmalı.","Gövdedeki göğüs kafesi açılıp nefes verilirken streç gerçekleştirilmeli ve kalça havaya kalkmamalı."]},"beginTime":1944,"endTime":2014,"href":"/video/preview/2523578338846746745?parent-reqid=1769628851891904-4092668205031605224-balancer-l7leveler-kubr-yp-vla-122-BAL&text=Reformer&t=1944&ask_summarization=1"},{"index":18,"title":"Kapanış","list":{"type":"unordered","items":["Bu hafta yeni bölüm, yeni pazartesi ve reformer aletli pilates dersi verildi.","İzleyicilerden dersi beğenmeleri, kanalı bilgilendirici bulmaları ve paylaşmaları isteniyor.","Abone olunması motivasyon olarak değerlendiriliyor ve izleyicilere sağlıkla kalın, pilatesle kalın, hoşça kalın 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