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pozisyonunda bacaklar hafif aralı ve paralel durur.","Sağ ve sol bacak sırayla kaldırılıp geri konulur.","Bu hareket kalça, arka bacak ve iç bacak kaslarını etkili bir şekilde çalıştırır."]},"beginTime":1283,"endTime":1466,"href":"/video/preview/13192245726106101746?channelId=d3d3LnlvdXR1YmUuY29tO1VDNXBTNzh3dFQtZVNlbWttb2tSS29TUQ%3D%3D&how=tm&parent-reqid=1751117997168250-254666893332952320-balancer-l7leveler-kubr-yp-sas-35-BAL&text=bodybuilding+women&t=1283&ask_summarization=1"},{"index":14,"title":"Sırt Kası Egzersizi","list":{"type":"unordered","items":["Kalça sıkılıp iç bacaklar aktif tutularak hareket yapılır.","Nefes alıp verirken hareket yapılır ve \"yüzer gibi\" bir pozisyonda kalınır.","Bu hareket sırt kaslarını etkili bir şekilde çalıştırır."]},"beginTime":1466,"endTime":1531,"href":"/video/preview/13192245726106101746?channelId=d3d3LnlvdXR1YmUuY29tO1VDNXBTNzh3dFQtZVNlbWttb2tSS29TUQ%3D%3D&how=tm&parent-reqid=1751117997168250-254666893332952320-balancer-l7leveler-kubr-yp-sas-35-BAL&text=bodybuilding+women&t=1466&ask_summarization=1"},{"index":15,"title":"Son Egzersiz","list":{"type":"unordered","items":["Uzanıp kolu uzatılıp baş kola yaslanır.","Nefes alarak sol bacak yukarı kaldırılır, nefes vererek geri dönülür.","Bu hareket kalça, arka bacak ve yan bacak kaslarını etkili bir şekilde çalıştırır."]},"beginTime":1531,"endTime":1564,"href":"/video/preview/13192245726106101746?channelId=d3d3LnlvdXR1YmUuY29tO1VDNXBTNzh3dFQtZVNlbWttb2tSS29TUQ%3D%3D&how=tm&parent-reqid=1751117997168250-254666893332952320-balancer-l7leveler-kubr-yp-sas-35-BAL&text=bodybuilding+women&t=1531&ask_summarization=1"},{"index":16,"title":"Kalça ve Dış Bacak Egzersizleri","list":{"type":"unordered","items":["Kalça ve dış bacak egzersizleri 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Egzersizleri","list":{"type":"unordered","items":["Pilates egzersizlerinden sonra streç yaparken pilates lastiği ve pilates çemberi kullanılır.","İlk streç \"hamster\" olarak adlandırılan arka bacak kaslarını uzatan harekettir.","Uzanan pozisyonda lastik ayağın altından geçirilir, bacak uzatılıp flex yapılır ve ayağın yukarı doğru uzatılmasıyla 4 kez tekrarlanır, ardından 20 saniye kalınır."]},"beginTime":2842,"endTime":2987,"href":"/video/preview/13192245726106101746?channelId=d3d3LnlvdXR1YmUuY29tO1VDNXBTNzh3dFQtZVNlbWttb2tSS29TUQ%3D%3D&how=tm&parent-reqid=1751117997168250-254666893332952320-balancer-l7leveler-kubr-yp-sas-35-BAL&text=bodybuilding+women&t=2842&ask_summarization=1"},{"index":23,"title":"Pilates Çemberiyle Streç","list":{"type":"unordered","items":["Pilates çemberiyle yan kasları esnetmek için kollar uzatılır, omuzlar rahat ve boyun uzun tutulur.","Nefes verirken kolum kaldırılıp dirseğin kırılmasıyla yana doğru eğilme hareketi yapılır.","Aynı egzersiz sol taraf için de 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