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Eğitmen, izleyicilere adım adım çeşitli egzersizleri göstermektedir.","Video üç ana bölümden oluşmaktadır: İlk bölümde ağırlık kullanarak kalça ısınma egzersizleri, bicep curls, squat, row ve pendulum hareketleri gösterilmektedir. İkinci bölümde sandalye destekli Pilates egzersizleri (tekme atma, tek bacaklı streç, tabletop pozisyonunda bacak hareketleri, plank pozisyonunda dice hareketleri ve figür dört streç) anlatılmaktadır. Son bölümde ise vücut rahatsızlıklarına karşı meditasyon teknikleri, nefes odaklanma ve vücut sakinleştirme pratikleri sunulmaktadır.","Eğitmen her egzersiz sırasında doğru form, nefes alma-yıkarma teknikleri ve vücut farkındalığı üzerinde durmakta, izleyicilerin kendi vücutlarına uygun şekilde egzersizleri yapmalarını önermektedir. Video, kalça ve bacak kaslarını çalıştırıcı bir egzersiz programı ile başlayıp, meditasyon teknikleriyle sona ermektedir."]},"endTime":1790,"title":"Fitness ve Pilates Egzersiz Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Hips Egzersizleri","list":{"type":"unordered","items":["Bugün farklı ağırlık setleriyle çalışılacak, 5x3 ve 8 kg ağırlıklar kullanılacak.","Egzersizler önce eller ve kalçalarla başlayarak ısınma yapılacak.","Upright duruşun ağırlık taşıma açısından daha etkili olduğu ve daha dengeli olduğu vurgulanıyor."]},"beginTime":3,"endTime":63,"href":"/video/preview/9445270590880552921?parent-reqid=1776665849846088-12235139049810463691-balancer-l7leveler-kubr-yp-sas-34-BAL&text=Studio+Pilates&t=3&ask_summarization=1"},{"index":1,"title":"Kalça Egzersizleri","list":{"type":"unordered","items":["Kalçaları hareket ettirmek için bir el ile pelvis çekip, diğer el ile kalça bir yana kaydırma egzersizi yapılıyor.","Plie ve stretch hareketleri ile kalça kasları 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ediliyor."]},"beginTime":1368,"endTime":1493,"href":"/video/preview/9445270590880552921?parent-reqid=1776665849846088-12235139049810463691-balancer-l7leveler-kubr-yp-sas-34-BAL&text=Studio+Pilates&t=1368&ask_summarization=1"},{"index":11,"title":"Plank ve Sandalye Egzersizleri","list":{"type":"unordered","items":["Sandalye önünde, eller geniş açılarak, ayaklar geriye alınarak mükemmel bir plank pozisyonu tutuluyor.","Plank pozisyonunda, omuzlar ve başın hareket etmemesi için dikkat ediliyor.","Eller sandalyeye dayanarak, bir bacak diğer bacakın üzerine atılarak, ayak bükülerek ve kalça kasları geriye doğru basılarak figür dört streç egzersizi yapılıyor."]},"beginTime":1493,"endTime":1691,"href":"/video/preview/9445270590880552921?parent-reqid=1776665849846088-12235139049810463691-balancer-l7leveler-kubr-yp-sas-34-BAL&text=Studio+Pilates&t=1493&ask_summarization=1"},{"index":12,"title":"Rahatlama ve Nefes Tekniği","list":{"type":"unordered","items":["Eğer vücut tamamen yorgun ve nefes almada zorlanıyorsanız, sandalyeden kalkmanız gerekiyor.","Sakin bir yer bulup, zihin ve vücutun da sakinleşmesi için odaklanmanız gerekiyor.","Nefes tekniğinde, nefesinizi değiştirmeden sadece odaklanmanız yeterli olacak."]},"beginTime":1695,"endTime":1730,"href":"/video/preview/9445270590880552921?parent-reqid=1776665849846088-12235139049810463691-balancer-l7leveler-kubr-yp-sas-34-BAL&text=Studio+Pilates&t=1695&ask_summarization=1"},{"index":13,"title":"Derin Nefes Egzersizleri","list":{"type":"unordered","items":["Üç derin nefes egzersizi yapılacak: nefes alırken kolları ve göğsü kaldırıp, nefes verirken kolları ve göğsü indireceksiniz.","İkinci egzersizde nefes alırken elleri uzatıp, nefes verirken abdominali içeri çekeceksiniz.","Son egzersizde nefes alırken elleri uzatıp, nefes verirken elleri 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