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to Gdefy for powering our walk! 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Want more Rocky workouts?","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4055763/6258e213873b6890929fefafac2e35f2/564x318_1"},"target":"_self","position":"2","reqid":"1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DjUiI5DlRmO4","linkTemplate":"/video/preview/15824939542208778421?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"1 Mile Brisk Walk | 15 Minute Walking Workout | Walk at Home","related_orig_text":"walk","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"walk\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=jUiI5DlRmO4\",\"src\":\"serp\",\"rvb\":\"EqoDChM4OTY3Njc1MzI5MjgwNzMxMjY1ChM5MTQwMjg2MTEyMDIxODMwMzQ2ChQxNTgyNDkzOTU0MjIwODc3ODQyMQoTMzYyMzM1NTk5MTQ3MjI5OTMxMAoTMTE1MDk4MDc5MDA4MDE1NDcyMAoTNzM3NTEwMjY3MjU5Mjg1NTQzOQoTOTM4MzczNjg2OTg4MjY4NTgxMwoUMTQ1NzY5ODg2NDcwNTAyNDMxOTUKEzMyNDkxMjkzNTI1NTUwMzYzMTcKFDE0NTMwMTc4NjMwNjA4NDAzMDM3ChM1OTIyNjkyNTQ5MjYyNDYxMDgxChM0OTg0MTU5OTE0NzAwODIyOTE3ChQxMjM1MTM3MzczMjIxNDMzMTY5NgoTOTY5MzQyMTMyMDEwMzc3OTUyOQoUMTAyNjA2MTIyMTM2Mjg2MjI5MDcKEzQ4NjE2MTgyMzMwNTYyMzk4NjcKEzQ4MTQzOTM2OTEwMjA5NjE5OTUKEzQ5OTA1MzAzOTEzNjgyODc5NjgKFDEwNzAyMTU1ODg5ODY1MjQ1MjYyChMyMTU2MDU0ODUxNDc0Njc4NjM5GhYKFDE1ODI0OTM5NTQyMjA4Nzc4NDIxWhQxNTgyNDkzOTU0MjIwODc3ODQyMWqvDRIBMBgAIkUaMQAKKmhoaW9xdmR4anh4am1mbWJoaFVDVmw2WmRzbFp6MlpqLTM0Yk1KRlBiZxICABIqEMIPDxoPPxPgB4IEJAGABCsqiwEQARp4gfP_Awv9AwD8-QYHAgf8AusO7wD5__8A-v4B-QQD_wD6DAPtAAAAAAD7-Ar-AAAA7ur5BvwBAAANAgb9_QAAAATvDQD8AAAA-_j8-v8BAAD37PUDA_8AAPz4APj_AAAAAQkL-f7_AAD7AfwEAAAAAA0N9_4AAAAAIAAtQrHbOzgTQAlITlACKnMQABpgMAoAKxv3CeHz8_LZCgAXAxbk6OvYBQArNgDdKvwg1znu5v75ABHwENO9AAAACRvd_fYA-VQh8Qnw7BQN1cfu4hJ_AAPz-1klDdUD8vP9_xUSHFUqAN_ezQ0zCiAY4AfrIAAtH8ZKOzgTQAlIb1ACKq8GEAwaoAYAAPDBAAAQwgAAAEIAAI5CAAAUwgAAoEEAAAhCAACQQQAAfEIAAAzCAAAAQQAAqEEAANLCAABQQQAAKEIAADzCAAAYQgAAUMEAAKhCAAAAQQAAbEIAAMDAAACYQQAAAEIAAABAAAAMQgAAjMIAAIBAAACEQgAAkEEAADRCAACgQQAAmMEAABBCAACowQAAgD8AAOBAAAAQQgAAEMIAABBCAABswgAA-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-MEAACxCAAAsQgAAHEIAAJjCAABQQQAAgL8AALjBAAAAQgAAEEIAAIBCAADoQQAAOMIAAEDCAABAQQAA-EEAAPhBAADgwAAAMEEAAP7CAADowQAAwMEAAEDAAABIQgAAoMIAAETCAAB8QgAAoEAAALjBAABYQgAA2MEAAIrCAACIwQAAiMEAADRCAACgwAAALMIAANBBAACCwgAAQMIAAFzCAAD4QSAAOBNACUh1UAEqjwIQABqAAgAAyL0AAAQ-AAAMvgAAVD4AAOC8AACSPgAA3j4AAC2_AAAEvgAAFD4AAAw-AACiPgAABL4AABy-AAA8vgAA8r4AADQ-AAC4PQAAvj4AACc_AAB_PwAA4LwAAAQ-AABcPgAA-D0AAKK-AAD4PQAAsr4AAIC7AAArPwAA-D0AAAk_AAAMvgAAiD0AAKC8AAD4PQAAiD0AAFy-AAALvwAAuL0AAFA9AAB8vgAAuL0AAMg9AABwvQAAJD4AADC9AACAOwAAvr4AAAS-AAAwPQAA6D0AAAw-AABMPgAANL4AAJg9AABDPwAAJL4AAJi9AABQPQAAuL0AAAQ-AADgvAAAkr4gADgTQAlIfFABKo8CEAEagAIAAAy-AABMvgAAQDwAAFW_AAD4PQAA2D0AADA9AABwPQAAor4AABA9AAAcvgAAkr4AAOi9AACCvgAATL4AAOA8AABQPQAAPz8AAKC8AAAEPgAAqD0AABA9AAD4PQAAcL0AABC9AAAwvQAAqr4AAIA7AAAEPgAAuD0AAPg9AAAwPQAAcL0AAEy-AABwPQAARL4AAIY-AACGvgAAkr4AABA9AAAUPgAAmL0AAKi9AABwvQAAhr4AADQ-AAB_vwAAcL0AADC9AABQPQAAJD4AAIi9AACIPQAADD4AAJg9AACAOwAAQLwAACQ-AAC4PQAAoLwAADA9AACIvQAAqL0AAHC9IAA4E0AJSHxQATAJOAFKAGAAaAA,\"}","related_url":"http://www.youtube.com/watch?v=jUiI5DlRmO4","parent-reqid":"1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1280,"cheight":720,"cratio":1.77777,"dups":["15824939542208778421"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"3623355991472299310":{"videoId":"3623355991472299310","docid":"34-6-2-Z62B98017055F5D64","description":"WALK yourself Healthy! 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Eğitmen, Nikki, Carrie, Jim, Susie, Maxine, Marvin ve Wendy gibi katılımcılarla birlikte çalışmaktadır.","Video, \"miracle mile\" olarak adlandırılan bir egzersiz programını içermektedir. Program, vücut hazırlığı için temel hareketlerle başlayıp, yürüyüş, yan adımlar, tekme atma, bacak kaldırma, sıçrama, tap out hareketleri ve yüksek yoğunluklu interval training (HIIT) şeklinde ilerlemektedir. Egzersizler, kalp hızını yükseltmeyi, kasları çalıştırmayı ve kalori yakmayı amaçlamaktadır.","Eğitmen, her hareketi dört sayımla başlatıp doğru teknikleri göstermekte, katılımcıların performansını takip etmekte ve motivasyon sağlamaktadır. Video, egzersiz sonrası yapılan derin bir streç egzersiziyle sona ermektedir. Ayrıca, günlük fitness yürüyüşünün üç kez yapılması gerektiği, kilo vermek isteyenlerin ise dört veya beş kez yapması gerektiği belirtilmektedir."]},"endTime":1822,"title":"Evde Yapılabilir Fitness Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Warm Up ve Endurance Geliştirme","list":{"type":"unordered","items":["Vücut için iyi bir ısınma yapmak ve dayanıklılık geliştirmek için özel bir egzersiz programı sunuluyor.","Bu egzersiz programı, en iyi şekle ulaşmak için ekstra mesafe kat etmenin en iyi yolu olarak tanımlanıyor.","\"Mucize mil\" olarak adlandırılan bu egzersiz, dört kolay hareketle başlıyor."]},"beginTime":0,"endTime":28,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=0&ask_summarization=1"},{"index":1,"title":"İlk Egzersiz Hareketleri","list":{"type":"unordered","items":["İlk hareket olarak yerde yürüyüş yapılıyor ve ritme uyum sağlanıyor.","İkinci hareket 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korunuyor."]},"beginTime":197,"endTime":230,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=197&ask_summarization=1"},{"index":7,"title":"Egzersizin Sonu ve Faydaları","list":{"type":"unordered","items":["Güvenli bir şekilde ısınmak için sadece birkaç dakika yeterlidir.","Egzersiz, vücutu çalışma ve iyileşme aşamalarına hazırlar.","Yüksek etki alanına sahip egzersiz yapamayanlar için, normal yürüyüş de yüksek etki alanına sahip egzersizin alternatifi olarak öneriliyor."]},"beginTime":230,"endTime":289,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=230&ask_summarization=1"},{"index":8,"title":"Egzersiz Başlangıcı","list":{"type":"unordered","items":["Eğitmen, katılımcılara dört, üç, iki sayarak hareket etmelerini ve \"in place\" pozisyonuna geçmelerini söylüyor.","Egzersiz sırasında \"heels\" (ayak topukları) kullanarak hareket etmeleri ve nefeslerini boşaltmaları isteniyor.","Eğitmen, hızlı yürüyüşün kalori yakmaya yardımcı olduğunu belirtiyor."]},"beginTime":291,"endTime":395,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=291&ask_summarization=1"},{"index":9,"title":"Bounce ve Side Step Egzersizleri","list":{"type":"unordered","items":["Eğitmen, katılımcılara beat'e uygun olarak dört, üç, iki sayarak yürüyüş, bounce ve side step hareketleri yapmalarını söylüyor.","Egzersiz sırasında bir kol güçlü tutularak diğer kol hareket ettiriliyor.","Eğitmen, bu egzersizin \"surfboard\" hissi verdiğini belirtiyor."]},"beginTime":395,"endTime":539,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=395&ask_summarization=1"},{"index":10,"title":"Kalp Hızı ve Kalori 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belirtiyor."]},"beginTime":557,"endTime":655,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=557&ask_summarization=1"},{"index":12,"title":"Kickback ve Knee Lift Egzersizleri","list":{"type":"unordered","items":["Eğitmen, katılımcılara adım atıp tapma hareketleri yapmalarını söylüyor.","Knee lift egzersizleri için adım atıp ayak topuklarını kaldırıp hareket ettirmeleri isteniyor.","Eğitmen, bu egzersizlerin kasları aktifleştirdiğini ve vücutları güçlendirdiğini belirtiyor."]},"beginTime":655,"endTime":737,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=655&ask_summarization=1"},{"index":13,"title":"Son Egzersizler","list":{"type":"unordered","items":["Eğitmen, katılımcılara dört kickback ve dört knee lift yapmalarını söylüyor.","Egzersiz sırasında kolları kalçalarına getirip hareket ettirmeleri isteniyor.","Eğitmen, son olarak adım atıp tapma hareketleri yapmalarını ve egzersizin her zaman bir yürüyüşle sona erdiğini belirtiyor."]},"beginTime":737,"endTime":860,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=737&ask_summarization=1"},{"index":14,"title":"Dört Taraflı Adımlar","list":{"type":"unordered","items":["Dört taraflı adımlarla bacakları hareket ettirmek için bir egzersiz yapılıyor.","Lateral hareket, vücut için iyi ve özellikle kalçaları çalıştırıyor.","Egzersiz sırasında denge ve güçlü bir bel pozisyonu önemlidir."]},"beginTime":862,"endTime":941,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=862&ask_summarization=1"},{"index":15,"title":"Kick Egzersizleri","list":{"type":"unordered","items":["Kick egzersizlerinde bel düğmesi omurga yönünde olmalı ve sırt uzun ve sağlam olmalı.","Egzersiz sırasında ayaklar için güç ve esneklik geliştiriliyor.","Egzersizler sırasında kollar yukarı ve aşağı hareket ettiriliyor."]},"beginTime":941,"endTime":996,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=941&ask_summarization=1"},{"index":16,"title":"Hızlı Yürüyüş","list":{"type":"unordered","items":["Dört sayım yukarı ve dört sayım aşağı hızlı yürüyüş yapılıyor.","Egzersiz sırasında ekran yönünde hareket ediliyor.","Hızlı yürüyüş, kalp hızını yükseltir ve daha güçlü kalp, akciğer, kas ve kemik sağlar."]},"beginTime":996,"endTime":1066,"href":"/video/preview/3623355991472299310?parent-reqid=1769611969714261-10122509796848088733-balancer-l7leveler-kubr-yp-vla-252-BAL&text=walk&t=996&ask_summarization=1"},{"index":17,"title":"Tap Out Egzersizi","list":{"type":"unordered","items":["Tap out egzersizinde ayaklar hareket ettirilirken kollar da takip ediyor.","Egzersiz sırasında 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