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Eğitmen, \"Süper Bir Karın\" DVD'sini kullanarak izleyicilere egzersiz göstermektedir.","Videoda, dümdüz bir karın elde etmek için özel Pilates egzersizleri sunulmaktadır. Eğitmen önce beş ana Pilates prensibini hatırlatarak ısınma yapmakta, ardından doğru nefes alma tekniklerini göstermekte ve table top pozisyonu, lastik kullanımı, roll-up, hafrowback, oblik egzersizleri ve bacak daireleri gibi hareketleri adım adım anlatmaktadır.","Egzersizler arasında Pilates çemberi kullanımı, top kullanarak yapılan hareketler ve yan dönme hareketleri bulunmaktadır. Video, egzersizlerin ardından bir meditasyon ve olumlu düşüncelerle sonlanmaktadır. Bu egzersizler, karın ödemini indirerek karnı düzleştirmeyi ve karın yağlarını yakmayı amaçlamaktadır."]},"endTime":2654,"title":"Süper Bir Karın Pilates Egzersiz Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Hafta Sonu Aktiviteleri ve Dümdüz Karın Çalışması","list":{"type":"unordered","items":["Sunucu, izleyicilere günaydın ve iyi haftalar dilekleriyle programı başlatıyor.","Hafta sonu aktiviteleri hakkında konuşuyor: yürüyüş, orman ziyareti, pilates ve stres azaltma.","Cumartesi günü pilates yapmış, pazar günü dinlenmiş ve yemek yemiş."]},"beginTime":29,"endTime":100,"href":"/video/preview/10419692828259966665?parent-reqid=1769524713849355-16233527282793191128-balancer-l7leveler-kubr-yp-sas-154-BAL&text=StudioPilatesTR&t=29&ask_summarization=1"},{"index":1,"title":"Dümdüz Karın DVD'si ve Program Planı","list":{"type":"unordered","items":["Ebru Şallı ile \"Süper Bir Karın\" DVD'si ile dümdüz bir karın çalışması yapılacak.","Tek seansta dümdüz bir karın etkisi 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teknikleri uygulanıyor.","Pilates çemberi ayak bileklerinin arasında tutularak karın etrafındaki yağları, özellikle ayva göbeği eriten hareketler yapılıyor.","Egzersiz sırasında \"karın içeri çek\" ve \"nefes al ver\" teknikleri sürekli vurgulanıyor."]},"beginTime":1936,"endTime":2239,"href":"/video/preview/10419692828259966665?parent-reqid=1769524713849355-16233527282793191128-balancer-l7leveler-kubr-yp-sas-154-BAL&text=StudioPilatesTR&t=1936&ask_summarization=1"},{"index":13,"title":"Top Egzersizleri ve Nefes Teknikleri","list":{"type":"unordered","items":["Top aşağı yukarı hareketleriyle egzersiz yapılıyor ve karın orta karına yüklenme teknikleri uygulanıyor.","Beş nefes alıp beş nefes verme hareketi yapılıyor ve karın kaslarına darbe vuruluyor.","Üç topla aşağı yukarı hareketi yapılıyor ve \"al gülüm, ver gülüm\" teknikleri 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anlatıyor.","Doğru nefes almanın kan dolaşımını hızlandırıp hücrelere daha fazla oksijen gönderdiğini belirtiyor.","Nefes alıp verirken omurların tek tek hareket etmesi ve kalkışta dümdüz sırt tutulması gerektiğini vurguluyor."]},"beginTime":181,"endTime":240,"href":"/video/preview/10258577468091301436?parent-reqid=1769524713849355-16233527282793191128-balancer-l7leveler-kubr-yp-sas-154-BAL&text=StudioPilatesTR&t=181&ask_summarization=1"},{"index":3,"title":"Natural Implant Pozisyonu","list":{"type":"unordered","items":["Pilates'in beş ana prensibinin hem ısınmayı sağladığını hem de egzersizleri daha doğru yapmayı kolaylaştırdığını açıklıyor.","Bel boşluğunun önemini göstererek, nefes verirken karnın içeri çekilmesi ve pubi yukarı kaldırılması gerektiğini anlatıyor.","Bu pozisyonun özellikle menopoza giren hanımlar için pelvik kasları çalıştırma açısından önemli olduğunu belirtiyor."]},"beginTime":240,"endTime":315,"href":"/video/preview/10258577468091301436?parent-reqid=1769524713849355-16233527282793191128-balancer-l7leveler-kubr-yp-sas-154-BAL&text=StudioPilatesTR&t=240&ask_summarization=1"},{"index":4,"title":"Kürek Kemikleri ve Kaburgalar","list":{"type":"unordered","items":["Kürek kemiklerini birbirinden uzaklaştırıp yakınlaştırmakla sırt rahatlığı sağladığını vurguluyor.","Kaburgaların normal iki kaburga arasında hemen hemen iki saatin boşluk olması gerektiğini, çok açık olduğunda vücudun dengesinin bozulduğunu açıklıyor.","Kaburgaların kapalı olması kişinin daha ince görünmesini ve karnadaki yağlardan daha kısa sürede kurtulmasını sağladığını belirtiyor."]},"beginTime":315,"endTime":507,"href":"/video/preview/10258577468091301436?parent-reqid=1769524713849355-16233527282793191128-balancer-l7leveler-kubr-yp-sas-154-BAL&text=StudioPilatesTR&t=315&ask_summarization=1"},{"index":5,"title":"Boyun ve Baş Prensipleri","list":{"type":"unordered","items":["Boyun boşluğunun korunması gerektiğini, boynun uzun kullanılıp omuzdan iki parmak aralığında açılması gerektiğini vurguluyor.","Boynu bastırmak kısa görünmesini ve ağrılara sebep olabileceğini belirtiyor.","Bebeklerin doğduklarında her yerinin düzgün olduğunu, Pilates'in bebek hale döndürme amaçlı olduğunu anlatıyor."]},"beginTime":507,"endTime":573,"href":"/video/preview/10258577468091301436?parent-reqid=1769524713849355-16233527282793191128-balancer-l7leveler-kubr-yp-sas-154-BAL&text=StudioPilatesTR&t=507&ask_summarization=1"},{"index":6,"title":"Egzersizler","list":{"type":"unordered","items":["Kökler egzersizini lastiksiz yaparak başlıyor ve hareketlerde karın gücünün önemini vurguluyor.","Üç ay süreyle sonuç odaklı çalışmalar yapılacaklarını belirtiyor.","Single leg stretch egzersizinde uzun bacak tutulması ve nefesle birlikte sakin sakin yapılması gerektiğini 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