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Malzeme olarak pilates bandı kullanıyoru. Umarım faydalanırsınız. Yorumlarınızı bekliyorum. Kanalima Ücretsiz Abone...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2745402/350ddb6172ff9d2f0486dc15354ca51a/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/aV7iPQIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"16","reqid":"1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=videoid:4441919770880739561","teaser":[{"list":{"type":"unordered","items":["Bu video, Ece tarafından \"Aktif Yaşamım\" kanalında sunulan uzun pilates seanslarının onaltıncısıdır. Eğitmen, izleyicilere adım adım hareketleri göstererek anlatmaktadır.","Videoda, orta ve ileri seviye için tasarlanmış bir pilates seansı sunulmaktadır. Egzersizler için bant ve lastik kullanılmaktadır. Seans, parmak ucuna yükselme, sumo squat, kılıç çekme, biceps curl, kickback, sırt hareketleri, triseps egzersizleri, popo kaldırma, bacak esnetme, table top pozisyonunda bacak kaldırma, oturur pozisyonda lastik kullanımı, karın hareketleri, sırtüstü pozisyonda lastikle yapılan hareketler ve kalça egzersizleri gibi çeşitli hareketlerden oluşmaktadır.","Her hareket için doğru teknik, direnç seviyesi, nefes alma-verme teknikleri ve dikkat edilmesi gereken noktalar detaylı olarak anlatılmaktadır. Video, diş sağlığını olumlu etkileyen bir hareketle başlayıp, mat üzerinde çeşitli pilates pozisyonlarında hareketler içermekte ve soğan hareketiyle sonlanmaktadır."]},"endTime":2586,"title":"Uzun Pilates Seansı: Bant ve Lastik Kullanarak Egzersizler","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Seansı Tanıtımı","list":{"type":"unordered","items":["Ece, uzun pilates seanslarının onaltıncısını bant kullanarak yapacağını belirtiyor.","Seans için uçları açık uzun bant veya halka şeklinde kapalı bant kullanılabilir, ancak bant olmadan da devam edilebilir.","Bu pilates seansı orta ve ileri seviye olarak düşünülebilir."]},"beginTime":4,"endTime":56,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=4&ask_summarization=1"},{"index":1,"title":"Ayakta Yapılan Pilates Hareketleri","list":{"type":"unordered","items":["Ayakta, eller omuz hizasında tutularak parmak ucuna yükselip bandı yanlara doğru açarak hareket yapılır.","Bandı sırtına geçirerek kürek kemiklerinin hizasını alarak, nefes verirken parmak ucuna yükselip elleri göğüs hizasında birleştirerek hareket yapılır.","Sumo squat yaparken kollar yanlara açılır ve parmak ucuna yükselip basarak hareket yapılır."]},"beginTime":56,"endTime":229,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=56&ask_summarization=1"},{"index":2,"title":"Ayakta Devam Eden Pilates Hareketleri","list":{"type":"unordered","items":["Parmak ucuna yükselip basarak poponun seviyesini değiştirmeden hareket yapılır.","Bandı sağ ayağın altına yerleştirerek, nefes verirken kolu kontrollü bir şekilde omuz hizasına kadar açarak hareket yapılır.","Dirseği bükerek avuç içiyle kulağı gösterir gibi yerleştirerek, nefes verirken kolu başın üstüne doğru kaldırarak hareket yapılır."]},"beginTime":229,"endTime":378,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=229&ask_summarization=1"},{"index":3,"title":"Sol Ayağın Altına Bandı Yerleştirme","list":{"type":"unordered","items":["Bandı sol ayağın altına yerleştirerek, sol kol omuz hizasına doğru kaldırarak hareket yapılır.","Dirseği bükmeden, karnı sıkı ve uzun omurgada tutarak hareket yapılır.","Kulağı gösterir gibi tutarak ve kılıç çekerek hareket yapılır."]},"beginTime":378,"endTime":507,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=378&ask_summarization=1"},{"index":4,"title":"Bandı İki Ucundan Tutarak Hareketler","list":{"type":"unordered","items":["Bandı iki ucundan tutarak, dizlerin üstünde oturarak veya ayakta hareket yapılabilir.","Biceps curl yaparken, kontrollü bir şekilde dirseklerin yerini değiştirmeden elleri omuzlara doğru çekerek hareket yapılır.","Yarıdan kapatıp tam açarak biceps curl hareketi yapılır."]},"beginTime":507,"endTime":606,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=507&ask_summarization=1"},{"index":5,"title":"Kickback ve Sırt Hareketleri","list":{"type":"unordered","items":["Dizler hafifçe bükülerek, popo hafif geriye çıkarılarak ve sırt uzun tutularak kickback hareketi yapılır.","Bandı enseme doğru indirerek sırt hareketleri yapılır.","Sol ve sağ kol sabit tutularak sırt hareketleri yapılır."]},"beginTime":606,"endTime":767,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=606&ask_summarization=1"},{"index":6,"title":"Tek Kolla ve Triseps Hareketleri","list":{"type":"unordered","items":["Bandı enseme doğru indirerek dirsekler içinde doksan derece yaratmaya çalışarak hareket yapılır.","Tek kolla çekme hareketi yapılır.","Bandı bir ucundan tutarak, sol kolu sağ elin altında tutarak triseps hareketi yapılır."]},"beginTime":767,"endTime":951,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=767&ask_summarization=1"},{"index":7,"title":"Pelvis Egzersizleri","list":{"type":"unordered","items":["Pelvis egzersizinde band pelvisin üzerine serilir ve eller yerden kalkmaz.","Nefes verirken omurga yuvarlanarak popo yukarı kaldırılır ve yavaşça indirilir.","Popo yukarıda kaldığında, sırayla bacaklar table top pozisyonunda kaldırılır ve bandın direnci hissedilir."]},"beginTime":953,"endTime":1069,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=953&ask_summarization=1"},{"index":8,"title":"Arka Bacak Esnetme","list":{"type":"unordered","items":["Ayak altına lastik geçirilerek bacak yukarı uzatılır ve band yardımıyla parmak ucu kendine çekilir.","Point flex hareketi yaparak bacak arkası ve popo esnetilir.","Dirsekler yerden kaldırılmadan nefes verirken bacak yukarı kaldırılır ve ayağın altıyla tavana değmeye çalışılır."]},"beginTime":1069,"endTime":1141,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1069&ask_summarization=1"},{"index":9,"title":"Kalça ve Bacak Egzersizleri","list":{"type":"unordered","items":["Aynı ayağın altında bant kullanılarak popo yukarı kaldırılır ve bacak aşağı indirilir.","Table top pozisyonunda bacak karşıya doğru itilerek egzersiz yapılır.","Sağ bacak hissedilirken, sağ ayağı sol dizin üstüne yerleştirilerek sol bacak esnetilir."]},"beginTime":1141,"endTime":1382,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1141&ask_summarization=1"},{"index":10,"title":"Oturur Pozisyon Egzersizleri","list":{"type":"unordered","items":["Oturur pozisyonda bacaklar birleşik, sırt uzun tutulur ve parmak uçları kendine çekilir.","Nefes verirken dirsekler bükülüp geriye doğru çekilir.","Lastikler çapraz tutularak nefes verirken dirsekler yanlara açılıp omuz hizasına yükseltilir."]},"beginTime":1382,"endTime":1482,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1382&ask_summarization=1"},{"index":11,"title":"Karın ve Biceps Egzersizleri","list":{"type":"unordered","items":["Biceps curl egzersizinde geriye doğru lastik gevşetilir ve kontrollü bir şekilde yatılıp kalkılır.","Her kalkışta uzun omurgaya geri dönülür ve ayaklar yerden kalkmaz.","Biceps curl egzersizinden sonra dizler bükülüp öne doğru kapanarak sırt dinlendirilir."]},"beginTime":1482,"endTime":1699,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1482&ask_summarization=1"},{"index":12,"title":"Sırt Üstü Egzersizler","list":{"type":"unordered","items":["Sırt üstü yatarken bacaklar table top pozisyonunda, kollar yukarıda tutulur.","Nefes verirken bir bacak karşıya uzatılır ve diğer bacakla lastik direnci çekilir.","İki bacak birden ileriye itilirken kollar geriye açılır ve baş yere bırakılmaz."]},"beginTime":1699,"endTime":1875,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1699&ask_summarization=1"},{"index":13,"title":"Kalça Egzersizleri","list":{"type":"unordered","items":["Kalça egzersizlerinde oturur pozisyona geçilir ve bağlı lastikler kullanılır.","Lastik ayak bileklerinin çevresine geçirilerek sıkıca bağlanır.","Yan yatarak yapılan bu hareket, koşucular ve bisikletçiler için kritik bir egzersizdir."]},"beginTime":1875,"endTime":1932,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1875&ask_summarization=1"},{"index":14,"title":"Pilates Egzersizleri ve Diş Sağlığı","list":{"type":"unordered","items":["Koşucu ve bisiklete binen arkadaşlar için diş sağlığını olumlu etkileyen bir hareket gösterilecek.","Egzersiz için matın arka kenarına vücut hizalanmalı, kalça ve omuz matın arka kenarında, diz matın ön kenarında olmalı.","Diz kapağının üstünde bant olmalı ve diz arkasında 90 derece açı korunmalı."]},"beginTime":1943,"endTime":1989,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1943&ask_summarization=1"},{"index":15,"title":"İlk Pilates Egzersizi","list":{"type":"unordered","items":["Nefes verirken üstteki bacak, diz ve ayağın aynı hizada tutulacak şekilde açılır.","Açılan bacak yukarıda tutularak kısa kısa minik açışlar yapılır, popo geri devirmeden.","Sağ bacakla yukarıdayken diz kapağıyla daire çizilir, sonra ters yönde de daire çizilir."]},"beginTime":1989,"endTime":2102,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=1989&ask_summarization=1"},{"index":16,"title":"İkinci Pilates Egzersizi","list":{"type":"unordered","items":["Sağ bacak altta kalacak şekilde dizler ve ayaklar matın ön tarafına, sırt arka tarafa hizalanır.","Üstteki bacak açılarak nefes verilir, popo geriye devirmeden yukarı doğru açılır.","Yukarıda kalıp kısa kısa atışlar yapılır, sonra diz kapağıyla çember çizilir."]},"beginTime":2102,"endTime":2211,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=2102&ask_summarization=1"},{"index":17,"title":"Çocuk Esnemesi ve Dört Ayak Pozisyonu","list":{"type":"unordered","items":["Lastik çıkarılıp dizler mat genişliğinde açılarak çocuk esnemesi yapılır.","Dört ayak pozisyonuna gelmek için lastik geri açılır ve band yere serilir.","Nefes verirken sol kol yana açılırken sağ bacak geri kaldırılır, sağ kol yana açılırken sol bacak geriye açılır."]},"beginTime":2211,"endTime":2350,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=2211&ask_summarization=1"},{"index":18,"title":"Yüzme Hareketi ve Soğan Egzersizi","list":{"type":"unordered","items":["Yüzüstü yatıp kollar karşıya uzatılıp çapraz kol, çapraz bacak swimming hareketi yapılır.","Eller yerde nefes alıp verirken vücut yukarı kaldırılır, enseyi sıkıştırmadan yavaşça geri bırakılır.","Belin sıkıştığını düşünüyorsanız elleri kulak hizasından uzaklaştırabilir, zorlaştırmak için omuz hizasına yaklaştırabilirsiniz."]},"beginTime":2350,"endTime":2479,"href":"/video/preview/4441919770880739561?parent-reqid=1767067910435935-12049581224212664021-balancer-l7leveler-kubr-yp-klg-267-BAL&text=ecececomtr&t=2350&ask_summarization=1"},{"index":19,"title":"Seansın Sonu ve Kapanış","list":{"type":"unordered","items":["Çocuk esnemesi ile geriye doğru kalkılır ve üç nefes kalınır.","Dört ayak pozisyonunda kedi deve hareketi yapılır.","Uzun pilates seanslarının 16. seansında birlikte yapılan bu antrenman, izleyicilerden yorum ve öneriler 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