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Her egzersiz 15 tekrarla yapılmakta ve egzersizlerin sonunda ayak bileklerini esnetme hareketleri gösterilmektedir."]},"endTime":622,"title":"Alt Bacak İnceltme Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Alt Bacak İnceltme Egzersizleri","list":{"type":"unordered","items":["SW futbolla birlikte alt bacak inceltme egzersizleri yapılacak.","Boyuna uygun 65 santim veya 75 santim kolunu alarak çalışmaya başlanabilir.","Evde en uygun duvarı belirleyip, SWis balonunu belinize yerleştirerek egzersiz yapılabilir."]},"beginTime":0,"endTime":46,"href":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=0&ask_summarization=1"},{"index":1,"title":"İlk Egzersiz - Topuk Kaldırma","list":{"type":"unordered","items":["Ayakkabılarla veya çıplak ayakla geriye doğru adım atarak topuklar havaya kalkacakmış gibi hissedilen noktaya kadar gelinir.","Ayaklar altı pozisyon kapatarak birbirine yapıştırılır ve iç bacak kasları ile bilekler önemlidir.","Dizler ve ayak bilekleri dışarıya açılmamalı, kontrollü bir şekilde yukarı kalkarak egzersiz yapılır."]},"beginTime":46,"endTime":145,"href":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=46&ask_summarization=1"},{"index":2,"title":"İkinci Egzersiz - Ritimli Topuk Kaldırma","list":{"type":"unordered","items":["İkinci egzersizde ritim katılarak yukarı çıkıldığında biraz daha uzun zaman geçirilir.","Aşağı iner inmez tekrar kalkarak kafkas ve alt bacak daha etkili çalışır.","Ritim korunarak egzersiz hızlandırılır ve topuklar her seferinde yere deyip hemen kalkmalıdır."]},"beginTime":145,"endTime":265,"href":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=145&ask_summarization=1"},{"index":3,"title":"Üçüncü Egzersiz - Denge Ekleyen Topuk Kaldırma","list":{"type":"unordered","items":["Üçüncü egzersizde denge eklenerek egzersiz zorlaştırılır.","Bir sağ ayağı diğer ayağın bileğine doğru yerleştirip, bilekte basarak yukarı kalkılır.","Her iki bacak için de 10 tekrar yapılır ve destek olan bacağın alt kısmı, bilek ve kalf bölgesi daha da çalışır."]},"beginTime":265,"endTime":394,"href":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=265&ask_summarization=1"},{"index":4,"title":"Tek Bacak Egzersizleri","list":{"type":"unordered","items":["Tek bacak egzersizlerinde bacaklar yapışık, vücut hazır yukarı kalkılır.","Dizler gerilerek tek bacak yapıştırılıp 10 saniye dengede beklenir.","Tek bacak pasede dengede ve alttaki ayak topuğu basarak kalkarak egzersiz yapılır."]},"beginTime":394,"endTime":508,"href":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=394&ask_summarization=1"},{"index":5,"title":"Streç ve Kapanış","list":{"type":"unordered","items":["Bilekler yanıyorsa, bir adım ileriye gidip bacakları açarak streç yapılabilir.","Sağ bacak topuğunu yere yerleştirip parmak ucunu çekerek arka bacak esnetilir.","Kanalda bulunan diğer alt bacak çalışması ile bu egzersiz birleştirilirse etkisi iki katına çıkar."]},"beginTime":508,"endTime":608,"href":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=508&ask_summarization=1"}],"linkTemplate":"/video/preview/10169056557058394610?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Bacak 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egzersizde alt bacaklarımızı inceltecek hareketler yapacağız. Subscribe! - https://bit.ly/2Nd7kLh TurkeyVideoNetwork - https://www.turkeyvideonetwork.com/ Instagram - / turkeyvideonetwork Sena...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/466705/873aae136ecc6b34e66838ffc5fc2726/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/d6K4LAIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"1","reqid":"1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DOnd8sR7qNmk","linkTemplate":"/video/preview/5870311047378314285?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Kas yapmadan alt bacak inceltme 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İlk egzersiz omuz genişliğinde açık parmak ucuyla kalkma, ikinci egzersiz ayak parmaklarını içe doğru açma, üçüncü egzersiz tabanın yerde parmak ucuyla kalkma ve son egzersiz ise parmak ucuyla yürüme hareketidir. Her egzersiz için doğru teknik ve dikkat edilmesi gereken noktalar detaylı olarak anlatılmaktadır."]},"endTime":354,"title":"Alt Bacak Eritme ve Şekillendirme Egzersizi","beginTime":0}],"fullResult":[{"index":0,"title":"Alt Bacak Eritme ve Şekillendirme Egzersizi Tanıtımı","list":{"type":"unordered","items":["Uzun zamandır istenen bir alt bacak eritme ve şekillendirme egzersizi yapılacak.","Bu egzersiz hem alt bacağı eritebilir hem de çarpıklıklar ve şekil bozukluklarını gidermeye yardımcı olabilir."]},"beginTime":8,"endTime":35,"href":"/video/preview/4047739007459658125?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=8&ask_summarization=1"},{"index":1,"title":"İlk Hareket - Parmak Ucuna Kalkma","list":{"type":"unordered","items":["Omuz genişliğinde açık parmak ucuna kalkarak egzersiz başlanır.","Denge yapmakta zorlanılıyorsa ufak bir tutunulabilir, ancak tutunmadan yapmak daha sağlıklı olur.","Ayak parmakları içe doğru, dışa doğru 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Be sure to watch before you do! 📌 Video I made: • Baldır Eritme Antrenmanı | Legs and Calves...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3175227/6565c0c9f939c92b89b7743709db74cb/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/uSO7sAEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"3","reqid":"1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=videoid:5573148990218493004","teaser":[{"list":{"type":"unordered","items":["Bu videoda bir kişi, alt bacaklarını inceltmek için İmge Gürsoy'un hazırladığı egzersizleri bir hafta boyunca deneyip sonuçlarını paylaşıyor.","Video, kişinin önce bacak ölçülerini (sağ bacak 34 cm, sol bacak 34 cm, iç bacak 54 cm, bilek 22 cm) ölçmesiyle başlıyor. Ardından sekiz günlük egzersiz sürecini gösteriyor ve sonunda tekrar ölçüm yaparak sonuçları paylaşıyor. Sonuç olarak, bacaklarının kalınlaştığını (sağ bacak 35 cm, sol bacak 35 cm) ve iç bacaklarının da kalınlaştığını (54 cm) fark ediyor. Video, alt bacak eritme egzersizlerinin etkilerini ve dikkat edilmesi gereken noktaları gösteriyor."]},"endTime":558,"title":"Alt Bacak Eritme Egzersizleri Deneyimi","beginTime":0}],"fullResult":[{"index":0,"title":"Alt Bacak Eritme Egzersizleri","list":{"type":"unordered","items":["Konuşmacı alt bacaklarını inceltmeye ve baldırlarını eritmeye çalışacağını belirtiyor.","Bir hafta boyunca bu egzersizleri yaparak etkisini göstermeyi planlıyor.","İmge Gürsoy'un videosunu kullanacağını ve bir haftada ne kadar etki olacağını görmek istediğini söylüyor."]},"beginTime":0,"endTime":109,"href":"/video/preview/5573148990218493004?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=0&ask_summarization=1"},{"index":1,"title":"Başlangıç Ölçümleri","list":{"type":"unordered","items":["Sağ bacağının 34 cm, sol bacağının 34 cm olduğunu ölçüyor.","Sağ iç bacağının 54 cm, sol iç bacağının 54 cm olduğunu ölçüyor.","Sağ bileğinin 22 cm, sol bileğinin 22 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merhaba – Baldırları yani bacakların alt tarafını ve ayak bileklerinizi inceltecek bir antrenman ile karşınızdayım. Bu antrenmanı bir gün içinde bir kez benimle beraber yapmanız yeterli.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2358383/dc6329f34499e58f5d0b408857e5c3bd/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/mTLZbwAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=videoid:4510457127503768678","teaser":[{"list":{"type":"unordered","items":["Bu video, Ece adlı bir fitness eğitmeni tarafından sunulan bir egzersiz rehberidir. Ece, izleyicilerin uzun zamandır istediği alt bacakları ve baldırları inceltme egzersizlerini göstermektedir.","Videoda toplam 7 farklı hareket gösterilmektedir. Her hareket 30 saniye sürmekte ve izleyicilerin bir kez tamamlaması yeterli olmaktadır. Hareketler arasında esnetme pozisyonları da bulunmaktadır. Egzersizler arasında tek ayakta parmak ucuna yükselme, squat pozisyonunda parmak ucuna yükselme, ayak bileklerini esnetme ve farklı pozisyonlardaki bacak egzersizleri bulunmaktadır. Video, alt bacakları ve baldırları inceltmek isteyenler için pratik bir egzersiz programı sunmaktadır."]},"endTime":654,"title":"Alt Bacakları ve Baldırları İnceltme Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Antrenman Detayları","list":{"type":"unordered","items":["Ece, uzun zamandır talep edilen alt bacaklar (baldır) inceltme video antrenmanını sunuyor.","Hareketler 30 saniyelik olacak ve bir gün içinde bir kez yapmak yeterli olacak.","Antrenman sırasında sorular sorulabilir ve sonuçlar Instagram'da @ecece.com.tr hashtag'iyle paylaşılabilir."]},"beginTime":2,"endTime":45,"href":"/video/preview/4510457127503768678?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=2&ask_summarization=1"},{"index":1,"title":"İlk Hareket - Tek Ayakta Parmak Ucuna Yükselme","list":{"type":"unordered","items":["Bir ayağı diğer bacağın kalkın üstüne yerleştirerek 30 saniye boyunca parmak ucuna yükselme ve inme hareketi yapılıyor.","Eğer dengede kalamıyorsanız, iki ayağınızı yerde de bu hareketi yapabilirsiniz.","Hareket diğer bacakla da tekrarlanıyor."]},"beginTime":45,"endTime":161,"href":"/video/preview/4510457127503768678?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=45&ask_summarization=1"},{"index":2,"title":"Squat Pozisyonunda Parmak Ucuna Yükselme","list":{"type":"unordered","items":["Squat pozisyonunda parmak ucuna yükselme ve basma hareketi 30 saniye boyunca yapılıyor.","Squat yaparken dizler parmak ucunu geçmemeli, popo ve sırt dik olmalı.","Topukları yere basmadan veya basarak hareketi yapabilirsiniz."]},"beginTime":161,"endTime":222,"href":"/video/preview/4510457127503768678?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=161&ask_summarization=1"},{"index":3,"title":"Esneklik Hareketi","list":{"type":"unordered","items":["Bir bacağı öne alıp diğer bacağı arkada tutarak 30 saniye boyunca esnetme yapılıyor.","Ne kadar aşağıya inerseniz, o kadar arka bacakları esnetmiş oluyorsunuz.","Hareket diğer bacakla da tekrarlanıyor."]},"beginTime":222,"endTime":291,"href":"/video/preview/4510457127503768678?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=222&ask_summarization=1"},{"index":4,"title":"Hareketlerin Tekrarı","list":{"type":"unordered","items":["İlk iki hareket (tek ayakta parmak ucuna yükselme ve squat pozisyonunda parmak ucuna yükselme) tekrarlanıyor.","Dinlenmeden diğer bacağa geçiş yapılıyor.","Her hareket 30 saniye boyunca tekrarlanıyor."]},"beginTime":291,"endTime":442,"href":"/video/preview/4510457127503768678?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=291&ask_summarization=1"},{"index":5,"title":"Yeni Hareketler","list":{"type":"unordered","items":["Ayaklar omuz genişliğinden daha fazla açık pozisyonda squattan parmak ucuna yükselme ve 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Eğitmen, izleyicilere adım adım hareketleri göstererek uygulamalı bir şekilde anlatmaktadır.","Video, futbolcular için önemli olan alt bacak kaslarını (black ve kaf kasları) güçlendirmeye yönelik dört farklı hareketi içermektedir. Bu hareketler arasında parmak ucunda kalkma, bilekten zıplama, tek ayak zıplama ve birdman hareketi bulunmaktadır. Eğitmen, bu antrenmanların haftada iki veya üç kez tekrarlanabileceğini ve futbolcuların daha kuvvetli şutlar çekmelerini, daha uzun toplar atabilmelerini, sakatlık risklerini düşürmelerini ve yorulmadan daha uzun süreler saha içerisinde koşabilmelerini sağlayacağını belirtmektedir."]},"endTime":398,"title":"Futbolcular İçin Alt Bacak Antrenmanı","beginTime":0}],"fullResult":[{"index":0,"title":"Black ve Kaf Kasları Antrenmanı","list":{"type":"unordered","items":["Bu antrenman black ve kaf kaslarını güçlendirmeyi amaçlıyor.","Bu kas gruplarının güçlü olması daha kuvvetli şutlar çekmeyi, daha uzun toplar atabilmeyi, sakatlık riskini düşürmeyi ve yorulmadan daha uzun süre saha içinde koşmayı sağlar.","Antrenman herhangi bir alet gerekmeden evde uygulanabilir ve haftada iki veya üç kez 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Kıratlı ile alt vücudu incelten egzersiz hareketleri bir rutin olarak yapılabiliyor. Gebelik döneminde aldığınız kiloları doğumdan sonra evde yapacağınız doğum sonrası egzersizleri...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4033857/799a89044ca0fb71d42814c4c643dd3c/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/VwsWXgAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"8","reqid":"1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=videoid:3234288626987790667","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan kalça ve bacak egzersiz rutini eğitim videosudur. Eğitmen, daha önce pelvis, kalça ve alt karn egzersizlerini gösterdiğini belirtiyor.","Videoda kalça ve bacak için yoğun bir egzersiz rutini adım adım gösteriliyor. Eğitmen, temel duruştan başlayarak çeşitli hareketleri (kalça hareketleri, diz uzatma, çapraz hareketler) gösteriyor ve her hareketi sekiz kez tekrarlıyor. Bu rutinin normal kardiyon egzersizlerinin arkasına eklenebileceği veya tek başına yapılabileceği belirtiliyor. Eğitmen, bu rutini her gün iki dakika yapmanın iki hafta içinde büyük fark yaratacağını vurguluyor."]},"endTime":337,"title":"Kalça ve Bacak Egzersiz Rutini","beginTime":0}],"fullResult":[{"index":0,"title":"Kalça ve Bacak Rutini Tanıtımı","list":{"type":"unordered","items":["Geçen videolarda pelvis, kalça ve alt karn hafifçe hazırlanmıştı.","Bugün daha yoğun bir kalça ve bacak rutini sunulacak."]},"beginTime":0,"endTime":22,"href":"/video/preview/3234288626987790667?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=0&ask_summarization=1"},{"index":1,"title":"Temel Duruş ve İlk Hareket","list":{"type":"unordered","items":["Temele duruşta eller omuzların altında, topuklar arkaya getirilir.","İlk harekette bir sağa bir sola aşağı bastırılır, sonra içeri getirilir, arkaya yukarıya ve kekle bitirilir.","Bu harekette gövde, omuzlar, sırt, karn ve alt karn aktif olur ve sekiz kere tekrarlanır."]},"beginTime":22,"endTime":65,"href":"/video/preview/3234288626987790667?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=22&ask_summarization=1"},{"index":2,"title":"İkinci Hareket","list":{"type":"unordered","items":["Sekiz kere hareketten sonra inip oturulur.","Topuklar aşağı indirilir, bir sağ bir sol hareket yapılır ve sol diz yukarı uzatılır.","Hareketin bitişini kalçada hissetmek gerekir ve sekiz kere tekrarlanır."]},"beginTime":65,"endTime":127,"href":"/video/preview/3234288626987790667?parent-reqid=1774074305794614-4096321020850819882-balancer-l7leveler-kubr-yp-vla-90-BAL&text=altback&t=65&ask_summarization=1"},{"index":3,"title":"Üçüncü Hareket","list":{"type":"unordered","items":["İki dizin üstüne gelip vücut bir yana yatırılır, sonra kaldırılıp arkaya uzatılır.","Yana yatırılıp çapraz olarak uzatılır ve sekiz kere tekrarlanır.","Aynı hareket diğer tarafa da 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İlk bölümde genel stroking, lokal stroking ve needing teknikleri anlatılırken, ikinci bölümde TFL kası, hamsilikler ve addüktör kasları için özel masaj teknikleri detaylı şekilde gösterilmektedir. 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