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Egzersizler arasında leg drops, dead bug, bent knee crunch, plank jumps, hip dips, plank jacks, double crunch, hip lift, side plank crunch, reverse plank tuck ve bicycle crunches bulunmaktadır. Eğitmen, her egzersiz sırasında doğru formu ve core kaslarının nasıl kullanılacağını vurgulamaktadır."]},"endTime":636,"title":"2025 Summer Shred Challenge 10-Minute Core Workout","beginTime":0}],"fullResult":[{"index":0,"title":"Summer Shred Challenge Tanıtımı","list":{"type":"unordered","items":["10 dakikalık bir app workout sunuluyor.","Bu workout core kaslarını çalıştıracak ve izleyicileri sonuna kadar motive edecek.","Workout'ta 12 egzersiz bulunuyor, her egzersiz 40 saniye sürer ve aralarında 10 saniye dinlenme süresi var."]},"beginTime":5,"endTime":20,"href":"/video/preview/11472246581172150553?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=5&ask_summarization=1"},{"index":1,"title":"İlk Egzersizler","list":{"type":"unordered","items":["İlk egzersiz leg drops: Sırt düz, eller yukarıda, bacakları kaldırıp elleri kalçalara yaklaştırıp indirme hareketi.","İkinci egzersiz dead bug: Sırt düz, bacaklar 90 derece açıda, bir kolu ve karşı bacağı sırayla indirme hareketi.","Üçüncü egzersiz bent knee crunch: Bacaklar bükülmüş, ayaklar kaldırılmış, ileri doğru çökme hareketi."]},"beginTime":20,"endTime":168,"href":"/video/preview/11472246581172150553?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=20&ask_summarization=1"},{"index":2,"title":"Plank Egzersizleri","list":{"type":"unordered","items":["Dördüncü egzersiz plank jumps: Yüksek plank pozisyonunda bacakları yukarı ve aşağı hareket ettirme.","Beşinci egzersiz hip dips: Düşük plank pozisyonunda bacakları bir yana düşürme hareketi.","Altıncı egzersiz plank jacks: Düşük plank pozisyonunda bacakları yukarı ve aşağı hareket ettirme."]},"beginTime":168,"endTime":319,"href":"/video/preview/11472246581172150553?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=168&ask_summarization=1"},{"index":3,"title":"Son Egzersizler","list":{"type":"unordered","items":["Yedinci egzersiz double crunch: Mat üzerine dönüp, bacakları ellerle birleştirip yukarı ve aşağı hareket ettirme.","Sekizinci egzersiz hip lift: Bacakları mattan kaldırıp yavaşça indirme hareketi.","Dokuzuncu egzersiz side plank crunch: Yan plank pozisyonunda, bir eli matla temas ettirmeye çalışarak hareket etme."]},"beginTime":319,"endTime":521,"href":"/video/preview/11472246581172150553?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=319&ask_summarization=1"},{"index":4,"title":"Son Egzersizler ve Kapanış","list":{"type":"unordered","items":["Onuncu egzersiz reverse plank tuck: Ters plank pozisyonunda, elleri omuzların altında, bacakları sırayla içeri çekme hareketi.","On birinci ve son egzersiz bicycle crunches: Mat üzerinde, bir bacağı diğer elin karşısına getirerek hareket etme.","İzleyicilerden uygulamayı indirmeleri ve yorum yapmaları isteniyor."]},"beginTime":521,"endTime":633,"href":"/video/preview/11472246581172150553?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=521&ask_summarization=1"}],"linkTemplate":"/video/preview/11472246581172150553?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Total Abs and Core Workout Routine - 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This is episode 2 of the Daily 20 Challenge that releases 22nd July 2024. Find the full schedule on my website and app! 👉 Download my FREE app Play store...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1027627/d6568a2c3f5bed30e4c5881d85b2b6e8/564x318_1"},"target":"_self","position":"5","reqid":"1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D2_u7Mmv9HfA","linkTemplate":"/video/preview/14140193172551439669?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"10 Min Daily Abs Workout - Tight Core","related_orig_text":"ting","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"ting\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=2_u7Mmv9HfA\",\"src\":\"serp\",\"rvb\":\"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_7-AgD2_gMF_gX-Af4I9v0J_f4A8_0B9fUBAADzAAAH_gAAAO4E7gT9AAAA7fP9AvYAAAAaDAgABQAAAA_sCQX6AAAA-wYE9f8BAAD8-_LyAQAAABIKCAH_AAAABQoF_wAAAAD1-PMJAAAAAAz6-PoAAAAAIAAtaFfWOzgTQAlITlACKnMQABpgFg0AHCQKCKozIeveF-EJIu4I6AgDGP_zCQD6_QH_--HRvSbu_ybVMeG1AAAAQw7lAegA5WD719v85MwMx_UB_DZ_-R0IKvse8t--8O7_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-EEAAEBBAACYwQAAcEEAAIDAAABIQgAAGEIAAOjBAADowQAAlkIAAJBBAABEwgAAAMAAABDBAAAUQgAAmEEAAJRCAAAAwAAATMIAACBBAABgQQAAPEIAAEBAAAD4QQAAKEIAAFjCAABgQQAAAEEAAMBBAABAQQAAKMIAAMDAAAAUQgAAwEAAAATCAACAvwAAoMAAANhBAABQQQAAyEEAAADCAACcQgAAAEIAALBBAADIQQAAAMIAAGDBAAAwwgAAqEEAAPBBAAAEwgAAQMEAAIA_AAAAwAAAoMEAAOBBAABQwQAAAMAAAEjCAADAwQAAwEEAALhBAABwQQAAQMAAAGDCAABwwQAA2MIAAEBCAADIQQAA4MEAAMDBAADowQAAjMIAAIDAAACOQgAAYEEAAKJCAAAAAAAAFEIAAOjBAACgwAAAoMAAAODAAADwQQAAkEEAAPDBAAAAwQAABMIAABTCAAAQQQAASMIAAAjCAAC4QQAAIMIAAI7CAACgQQAAwMEAACBBAABkwgAAYMIAAEhCAAAAwgAAuMIAAFBBAABQwgAA6MEAAPhBAACAwSAAOBNACUh1UAEqjwIQABqAAgAAqL0AAJg9AADoPQAAPD4AAAQ-AACePgAARD4AAKa-AABUPgAA4LwAAGw-AACgPAAAmr4AAIC7AAC4PQAAFL4AAOY-AACYvQAAUD0AADc_AAB_PwAAgj4AAOg9AABAvAAA2L0AANa-AACIPQAAmr4AAFC9AABNPwAAPD4AAEQ-AADoPQAAcL0AAAy-AAA0vgAAiD0AAIa-AABFvwAALD4AAJK-AADWvgAAmD0AALg9AACCvgAARD4AABQ-AAAcvgAAqr4AAI6-AAB0vgAAML0AACQ-AAAHPwAAEL0AAOg9AABbPwAAA78AADQ-AACGPgAALL4AAEA8AACIPQAAdL4gADgTQAlIfFABKo8CEAEagAIAANi9AACevgAAHL4AAGu_AAAcPgAAyD0AAAy-AACovQAA6L0AAHS-AABQPQAA4LwAAFy-AADKvgAA4DwAAOA8AAB8vgAARz8AAHS-AAAcPgAAmD0AAMi9AACoPQAAEL0AABC9AAAwPQAA6r4AAKA8AABMPgAAoLwAAOg9AACoPQAAEL0AAJa-AACePgAAQDwAAJg9AACWvgAAlr4AANg9AAAUPgAAgr4AAIK-AACIPQAAjr4AALi9AAB_vwAAFL4AAFA9AADYvQAAJL4AAFy-AAD4vQAAcD0AAPg9AABwPQAAUL0AAJg9AAAQPQAA4LwAADA9AAAwPQAAFD4AAEC8IAA4E0AJSHxQATAJOAFKAGAAaAA,\"}","related_url":"http://www.youtube.com/watch?v=2_u7Mmv9HfA","parent-reqid":"1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1280,"cheight":720,"cratio":1.77777,"dups":["14140193172551439669"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"15695414833676720859":{"videoId":"15695414833676720859","docid":"34-1-9-ZAFB2AF66C24A961C","description":"15 mins abs and core pilates workout! This video is part of the 2025 Pilates Core Challenge. Get the full schedule on my free app below or on https://chloeting.com/program/2025/pi... 👉 Download...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1721853/69bf719a96dcc02090e89ad6c910f5bc/564x318_1"},"target":"_self","position":"6","reqid":"1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=videoid:15695414833676720859","teaser":[{"list":{"type":"unordered","items":["Bu video, bir Pilates egzersiz rutini sunan bir fitness dersidir. Eğitmen, izleyicilere 15 dakikalık bir Pilates ab ve core egzersiz programı göstermektedir.","Video, 21 egzersizden oluşan üç setlik bir Pilates rutinini içermektedir. Her egzersiz 40 saniye sürmekte ve aralarında kısa dinlenme süreleri bulunmaktadır. Egzersizler arasında roll up, tek bacak streç, bug, bacak uzantıları, yüzlerce, tek bacak crunch, ters yuvarlanma, puls, Caesar cakes, plank hold, yan plank crunch, yan plank reach, yüksek plank, kuş köpeği, plank tap, ters plank, tek bacak twist ve çift bacak streç bulunmaktadır. Eğitmen, egzersizlerin yanı sıra motivasyonel mesajlar da vermektedir."]},"endTime":955,"title":"2025 Pilates Challenge: 15 Dakika Ab ve Core Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Challenge Tanıtımı","list":{"type":"unordered","items":["15 dakikalık Pilates ab ve core workout sunuluyor.","Çalışmada 21 egzersiz, üç set ve her egzersiz 40 saniye sürmekte.","Egzersizler arasında kısa dinlenme süreleri bulunuyor."]},"beginTime":4,"endTime":22,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=4&ask_summarization=1"},{"index":1,"title":"İlk Egzersizler","list":{"type":"unordered","items":["Roll up egzersizinde sırtta yatıp, nefes alırken yavaşça baş, omuz ve omurilik mattan çıkarılıyor.","Tek bacak uzatma egzersizinde bir bacak göğüs yönünde çekilirken diğer bacak uzatılıyor.","Kneeler bükülmüş pozisyonda, bir kol ve bacak sırayla indirilerek core sıkı tutuluyor."]},"beginTime":22,"endTime":148,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=22&ask_summarization=1"},{"index":2,"title":"Daha Fazla Egzersiz","list":{"type":"unordered","items":["Leg extensions egzersizinde eller ve eller matta, bacaklar alternatif olarak uzatılıyor.","Hundreds egzersizinde oturarak, nefes alırken kollar yukarı ve aşağı hareket ettiriliyor.","Tek bacak crunch egzersizinde bir el başın üzerine, diğer bacak kaldırılıyor."]},"beginTime":148,"endTime":267,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=148&ask_summarization=1"},{"index":3,"title":"Motivasyon Mesajları","list":{"type":"unordered","items":["Hayatın değerli olduğu ve her günün yeni bir fırsat olduğu vurgulanıyor.","Hayatın bir hediye olduğu ve dünyayı ve kendimizi sevmemiz gerektiği belirtiliyor.","Zorlukların zamanla geçeceği ve daha iyi bir gelecek için çaba göstermemiz gerektiği ifade ediliyor."]},"beginTime":267,"endTime":330,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=267&ask_summarization=1"},{"index":4,"title":"Plank Egzersizleri","list":{"type":"unordered","items":["Reverse rolling egzersizinde matta düz yatıp, bacaklar göğüs yönünde çekilip uzatılıyor.","Seated position egzersizinde bacaklar bükülmüş, kollar uzatılmış pozisyonda nefes alırken ileri doğru hareket ediliyor.","Caesar cake egzersizinde bacaklar kaldırılıp çaprazlanıyor, alt sırt matta sabit tutuluyor."]},"beginTime":330,"endTime":470,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=330&ask_summarization=1"},{"index":5,"title":"Son Egzersizler","list":{"type":"unordered","items":["Plank hold egzersizinde eller matta, bacaklar düz, kalça sabit tutularak vücut düz bir çizgi oluşturuyor.","Side plank crunch egzersizinde bir el ve bacak aynı yönde hareket ettiriliyor.","Side plank reach egzersizinde bir kol yukarı kaldırılıp, diğer kol altında bir twist hareketi yapılıyor."]},"beginTime":470,"endTime":701,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=470&ask_summarization=1"},{"index":6,"title":"Son Egzersizler ve Kapanış","list":{"type":"unordered","items":["High plank egzersizinde bir bacak kaldırılıp, diğer bacak altında çaprazlanıyor.","Bird dog egzersizinde bir kol ve bacak uzatılıp, diğer kol ve bacak geri getiriliyor.","Plank tap egzersizinde bir bacak yan tarafa kaldırılıp, diğer bacak geri getiriliyor.","Reverse plank egzersizinde kalça matta sabit tutularak, vücut düz bir çizgi oluşturuyor.","Double leg stretch egzersizinde bacaklar uzatılıp, sonra tekrar matta getiriliyor."]},"beginTime":701,"endTime":949,"href":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=701&ask_summarization=1"}],"linkTemplate":"/video/preview/15695414833676720859?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Pilates Abs Workout - 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Episode 4 - • 10 Min Upper Body & Core Workout | 2 Weeks... Music provided by Monstercat: Snavs - You & Me / monstercat / monstercatinstinct Music provided by Monstercat: Snavs...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4290405/8d7cd47c78a88eaa23c897fbcf3aeff3/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/ugc/4558533175269430339_vmaf-preview-10s-720.mp4","videoType":"video/mp4"},"target":"_self","position":"7","reqid":"1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DszRPTqEiIWE","linkTemplate":"/video/preview/245385161984272514?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"25 Min Full Body Workout | You CAN do it and it's fun! | 2 Weeks 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mins cooldown stretch routine! You can do this video after any workout of your day. This video is part of the 2025 Pilates Core Challenge. Get the full schedule on my free app below or on...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2849730/3e168866a43b9bd0f17f33d103b6069f/564x318_1"},"target":"_self","position":"8","reqid":"1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=videoid:8816300452195559243","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan 15 dakikalık Pilates inspired cooldown stretch rutinidir. Eğitmen, izleyicilere adım adım hareketleri göstermektedir.","Video, 21 farklı pozdan oluşan bir cooldown rutini sunmaktadır. Her poz 30-60 saniye sürmekte ve mat üzerinde gerçekleştirilmektedir. Rutine kneeling pozisyonundan başlayarak, cat-cow, puppy pose, yüksek plank, reachler, downward dog, lunge, pigeon pose, cobra, ters stretch ve çocuk pozisyonu gibi çeşitli Pilates hareketleri dahil edilmiştir. Eğitmen, her pozun nasıl yapılacağını detaylı olarak anlatmakta ve izleyicilere nefes alma tekniklerini vurgulamaktadır."]},"endTime":950,"title":"Pilates Inspired 15 Dakika Cooldown Stretch Routine","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Inspired Cooldown Stretch Routine","list":{"type":"unordered","items":["This is a 50 dakikalık Pilates inspired cooldown stretch routine that can be done after any workout.","The routine consists of poses to go through, each one for 30-30 seconds.","Start by kneeling on the mat with hips back towards heels, reaching arms forward while lowering chest towards the mat."]},"beginTime":0,"endTime":61,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=0&ask_summarization=1"},{"index":1,"title":"Cat-Cow Pose","list":{"type":"unordered","items":["Move on to all fours for cat-cow pose, with wrists under shoulders and knees under hips.","Take a deep breath in as you arch your back and lift your chest and tailbone.","Slowly exhale as you round your spine, tucking in your chin and pelvis."]},"beginTime":61,"endTime":106,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=61&ask_summarization=1"},{"index":2,"title":"Puppy Pose","list":{"type":"unordered","items":["Get into a puppy pose, lowering chest towards mat and rest forehead or chin down.","Give yourself a good stretch, stretching your spine, shoulders, and chest."]},"beginTime":106,"endTime":151,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=106&ask_summarization=1"},{"index":3,"title":"High Plank and Reaches","list":{"type":"unordered","items":["Transition into a high plank with hips lifted, body inverted V, gently bend one knee at a time, walking heels towards mat.","Stretching your calves and hamstrings.","Slowly stand upright and do some reaches: reach down towards toes, lift arms overhead, hinge hips and fold forward."]},"beginTime":151,"endTime":242,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=151&ask_summarization=1"},{"index":4,"title":"Hamstring Stretch","list":{"type":"unordered","items":["Get into a downward dog position, lift ve extend your left leg upwards.","Slowly come back down and get into a deep lunge, shift hips back while straightening front leg.","Flex toes up, folding over for a hamstring stretch."]},"beginTime":242,"endTime":424,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=242&ask_summarization=1"},{"index":5,"title":"Low Lunge Stretch","list":{"type":"unordered","items":["Get into a downward dog and then transition into a low lunge on your left leg.","Your back knee should be down on mat, front knee over ankle, hands on mat or thighs.","Lift chest, twist to your left and hold, feel the stretch."]},"beginTime":424,"endTime":513,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=424&ask_summarization=1"},{"index":6,"title":"Pigeon Pose","list":{"type":"unordered","items":["Get into a pigeon pose, bring left knee forward ve bend while left arm on mat.","Your right leg should be extended straight behind you.","Lower hips towards mat, keep chest lifted ve folded forward for a deeper stretch."]},"beginTime":513,"endTime":559,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=513&ask_summarization=1"},{"index":7,"title":"Quad Stretch","list":{"type":"unordered","items":["Lift right ankle and hold it with right hand, give your quads a good stretch.","Repeat on the other side, get into downward dog pozisyon veya just get straight into it.","Lift left ankle, give quads a good stretch."]},"beginTime":559,"endTime":694,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=559&ask_summarization=1"},{"index":8,"title":"T Shape Stretch","list":{"type":"unordered","items":["Lay flat on mat and turn to your right with left knee bent.","Extend arms out in T shape ve turn head facing up.","This is a good stretch for spine and hips."]},"beginTime":694,"endTime":785,"href":"/video/preview/8816300452195559243?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=694&ask_summarization=1"},{"index":9,"title":"Cobra Pose","list":{"type":"unordered","items":["Get into a downward dog position, lower hips down to mat while raising chest up into a cobra pose.","Flow back into a stretch smoothly, focus on breathing and relaxing 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Egzersizler arasında squat to overhead press, deadlift to upright row, man makers, lunge and bicep curls, lateral lunge front raise, bent over row, renegade rue, bridge chest press, plank pull through, dips, bridge pullover, single leg deadlift row, dumbbell swings, lateral raises, lunge overhead hole, rare dell fly ve squat egzersizleri bulunmaktadır.","Her egzersiz için doğru teknik ve form detaylı olarak anlatılmakta, ardından dinlenme süreleri verilmektedir. Video, bir rap şarkısıyla başlayıp eğitmenin izleyicilere teşekkür etmesiyle sona ermektedir."]},"endTime":1258,"title":"20 Dakika Ağırlıklı Tam Vücut Egzersizi","beginTime":0}],"fullResult":[{"index":0,"title":"100 dakikalık ağırlıklı tam vücut egzersizi","list":{"type":"unordered","items":["100 dakikalık ağırlıklı tam vücut egzersizi sunuluyor.","Egzersizler 3 set, her sette 15-20 saniye egzersiz ve 15-20 saniye dinlenme süresiyle gerçekleştiriliyor.","Egzersizler için dumbbelller hazır olmalı."]},"beginTime":4,"endTime":14,"href":"/video/preview/1657308819314263280?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=4&ask_summarization=1"},{"index":1,"title":"Set 1 - İlk egzersizler","list":{"type":"unordered","items":["İlk egzersiz squat to overhead press: ayaklar omuz genişliğinde, dumbbelller omuzların üzerinde tutularak squat yapıp, topuklar üzerinden basarak yukarı çıkıp dumbbellleri yukarı kaldırılıyor.","İkinci egzersiz deadlift to upright row: dumbbelller ön tarafta tutularak, ayaklar kalça genişliğinde, kalça hareket ettirilerek dumbbelller yukarı kaldırılıp, sırt yavaşça indiriliyor.","Üçüncü egzersiz man makers: yüksek düzlem pozisyonunda dumbbelller tutularak, her dumbbell sırayla belin üzerine yuvarlanıp, ayaklar ileri atılarak squat yapıp, dumbbelller yukarı kaldırılıyor."]},"beginTime":14,"endTime":188,"href":"/video/preview/1657308819314263280?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=14&ask_summarization=1"},{"index":2,"title":"Set 1 - Devam eden egzersizler","list":{"type":"unordered","items":["Dördüncü egzersiz lunge ve bicep curls: dumbbelller yan tarafta tutularak, adım atılarak lunge yapıp, dumbbelller omuzlara doğru kaldırılıyor.","Beşinci egzersiz lateral lunge front raise: dumbbelller ön tarafta tutularak, yan tarafta adım atılarak lateral lunge yapıp, dumbbelller yukarı kaldırılıyor.","Altıncı egzersiz bent over right: dumbbelller avuçlar vücuta doğru tutularak, kalça hareket ettirilerek dumbbelller belin üzerine yuvarlanıp, sırt yavaşça indiriliyor."]},"beginTime":188,"endTime":370,"href":"/video/preview/1657308819314263280?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=188&ask_summarization=1"},{"index":3,"title":"Set 1 - Son egzersizler","list":{"type":"unordered","items":["Son egzersiz renegade rogue: yüksek düzlem pozisyonunda dumbbelller omuzların altında tutularak, bir dumbbell sırayla belin üzerine yuvarlanıp, kalça hareket ettirilerek dumbbelller aşağı indiriliyor.","Set 1 tamamlandıktan sonra video durdurulabilir ve daha uzun bir dinlenme alınabilir."]},"beginTime":370,"endTime":452,"href":"/video/preview/1657308819314263280?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=370&ask_summarization=1"},{"index":4,"title":"Set 2 - İlk egzersizler","list":{"type":"unordered","items":["İlk egzersiz bridge 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Blue Size：XS(petite) 25 mins full body pilates workout! This video is part of the 2025 Pilates Core Challenge. Get the full schedule on my free app below or on...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4814791/a7b2f7cdcabf6c436a9f16f17afcba1b/564x318_1"},"target":"_self","position":"18","reqid":"1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=videoid:10488482524150760259","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan Pilates ve yoga egzersizlerini içeren bir antrenman videosudur.","Video, iki ana bölümden oluşmaktadır. İlk bölümde 20 dakikalık full body sculpt flow programı gösterilmekte, 36 egzersiz içeren ve 40 saniye süren bir ders sunulmaktadır. İkinci bölümde ise tek bacak uzatma, glute bridge, crunch, reverse plank tuck, hip lift gibi yoga ve fitness egzersizleri gösterilmektedir. Her egzersiz arasında kısa dinlenme süreleri bulunmaktadır.","Video, Cat-Cow, Downward Dog, Side Reach, High Plank, Squat Heel Raises, Squat Pulses, Launch Arm Swing, Lunge Taps, Lunge Deadlift, Plank Toe Tap, Low Plank Push-Up Kick, Bird Dog, Side Plank Late, pigeon pose, yatan streç ve arm streç gibi çeşitli egzersizleri içermektedir."]},"endTime":1580,"title":"Pilates ve Yoga Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Challenge Tanıtımı","list":{"type":"unordered","items":["20 dakikalık full body sculpt flow Pilates challenge sunuluyor.","Hilaris markası, video için sponsor olarak belirtiliyor.","Çalışmada 3 egzersiz bulunuyor: 40 saniye egzersiz ve 2 dinlenme süresi."]},"beginTime":4,"endTime":24,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=4&ask_summarization=1"},{"index":1,"title":"Warm-up Egzersizleri","list":{"type":"unordered","items":["Cat-cow egzersizi: Tabletop pozisyonunda, nefes alırken arkayı kaldırıp baş ve kuyruk kemiğini kaldırarak cow pozunu, nefes verirken sırtı yuvarlayarak ve çeneyi göğüse doğru çekerek cat pozunu yapıyoruz.","Downward dog egzersizi: Omuz genişliğinde eller, yüksek kalçalarla bir V şekli oluşturarak, bir keyi yavaşça bükerek ve ayak topuklarını yere yaklaştırarak kalçayı ve bacakları esnetiyoruz.","Side reach egzersizi: Tabletop pozisyonunda, bir kolu omuzun altına yerleştirip, eldiveni matın üzerine dokunarak, kolu yukarı kaldırarak göğsü açıyoruz."]},"beginTime":24,"endTime":194,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=24&ask_summarization=1"},{"index":2,"title":"Yüksek Plank Egzersizi","list":{"type":"unordered","items":["Yüksek plank pozisyonunda, eller omuzların altında, vücut düz tutularak, kalçaları geriye doğru çekerek ve bacakları hafifçe bükerek, kolları uzun tutarak yavaşça hareket ediyoruz.","Hilara markasından çeşitli legging modelleri tanıtılıyor: Autoscope leggings, crossover band leggings, high-waisted back pocket yoga leggings ve flex dunim leggings.","Hilara'nın web sitesinde özel %20 indirim kodu sunuluyor."]},"beginTime":194,"endTime":290,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=194&ask_summarization=1"},{"index":3,"title":"Egzersizler","list":{"type":"unordered","items":["Squat heel raises: Hip genişliğinde ayaklar, göğüs yukarı tutularak squat yapılıp, topuklar yere kaldırılıp denge sağlanıyor.","Squat pulses: Omuz genişliğinde ayaklar, squat yapılıp, birkaç santim yukarı ve aşağı hareket ederek, çekirdek kasları aktif tutuluyor.","Launch arm swing: Bir ayak geriye doğru uzatılıp, kollar yukarı kaldırılıyor, lunge pozisyonu alınıp, kollar aşağı indiriliyor."]},"beginTime":290,"endTime":410,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=290&ask_summarization=1"},{"index":4,"title":"Lunge Egzersizleri","list":{"type":"unordered","items":["Lunge shift: Lunge pozisyonunda, ağırlık ön bacağa kaydırılıp, arka bacak uzatılıp, lunge pozisyonuna dönülüyor.","Lunge taps: Bir ayak ileri, diğer ayak geri tutularak, ayak ileri ve geri hareket ettiriliyor, kollar yukarı kaldırılıyor.","Lunge to deadlift: Lunge pozisyonunda, kollar yukarı kaldırılıyor, lunge tamamlanıyor."]},"beginTime":410,"endTime":635,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=410&ask_summarization=1"},{"index":5,"title":"Plank ve Son Egzersizler","list":{"type":"unordered","items":["Plank toe tap: Yüksek plank pozisyonunda, kalçalar yukarı ve geriye doğru çekilerek bir ayak dokunuluyor.","Low plank single leg push-up kick: Bir bacak mattan kaldırılıp, göğüs yere doğru indirilerek push-up yapılıyor, bacak yukarı kaldırılıyor.","Bird dog: Bir kol ve bir bacak uzatılıp, çekirdek kasları aktif tutularak, kol ve bacak geri çekilerek göğüslere getiriliyor.","Side plank late: Yan plank pozisyonunda, bir kol matın üzerine, bir bacak bükülerek destek alınarak, diğer bacak yukarı kaldırılıp yavaşça indiriliyor."]},"beginTime":635,"endTime":853,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=635&ask_summarization=1"},{"index":6,"title":"Yoga Egzersizleri","list":{"type":"unordered","items":["Tek bacak uzatılmış pozisyonda, bir bacak bükülüp diğer bacak uzatılıp geri getirilerek hareketler tekrarlanıyor.","Düz yatarak, bir ayak bir ayak sırayla yere dokunarak, alt sırt basılarak hareketler yapılıyor.","Eller başın arkasında, bacaklar bükülmüş pozisyonda, omuzlar mattan kaldırılarak bir el diğer bacağın karşısına getirilerek hareketler yapılıyor."]},"beginTime":923,"endTime":1044,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=923&ask_summarization=1"},{"index":7,"title":"Tek Bacak Egzersizleri","list":{"type":"unordered","items":["Bir bacak bükülmüş, diğer bacak uzatılmış pozisyonda, bükülmüş bacakla topuk üzerinden basılarak kalça kaldırılıyor ve glute kasları sıkılıyor.","Tek bacak uzatılmış pozisyonda, bir el diğer bacağın üzerine getirilerek hareketler yapılıyor.","Tek bacak uzatılmış pozisyonda, bir el diğer bacağın üzerine getirilerek hareketler yapılıyor."]},"beginTime":1044,"endTime":1124,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=1044&ask_summarization=1"},{"index":8,"title":"Tek Bacak Egzersizleri","list":{"type":"unordered","items":["Düz yatarak, bir bacak yukarı kaldırılıp diğer bacak bükülmüş pozisyonda, bir el diğer bacağın üzerine getirilerek hareketler yapılıyor.","Tek bacak uzatılmış pozisyonda, bir el diğer bacağın üzerine getirilerek hareketler yapılıyor.","Tek bacak uzatılmış pozisyonda, bir el diğer bacağın üzerine getirilerek hareketler yapılıyor."]},"beginTime":1124,"endTime":1209,"href":"/video/preview/10488482524150760259?parent-reqid=1769517772856199-8910122911335965996-balancer-l7leveler-kubr-yp-vla-46-BAL&text=ting&t=1124&ask_summarization=1"},{"index":9,"title":"Tek Bacak Egzersizleri","list":{"type":"unordered","items":["Ters plank pozisyonunda, bir bacak göğüs tarafına getirilerek hareketler yapılıyor.","Düz yatarak, bacaklar yukarı kaldırılıp kalça kaldırılarak hareketler yapılıyor.","Düz yatarak, bacaklar yukarı kaldırılıp kalça kaldırılarak hareketler 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