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# yuvarlakkalça #baseneritme Bacaklarım nasıl incelir? Basenlerim nasıl erir? Kalçam nasıl dikleşir diyorsanız cevapların hepsi bu videoda.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2925823/eb558d5b6f06d094439136392df001cd/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/6klcfgEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL","isAdultDoc":false,"relatedParams":{"text":"Egzersiz ile zayıfla ! ince bacaklar ve yuvarlak kalça için bu hareketleri yap :)","related_orig_text":"İstanbul pilates","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"İstanbul pilates\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=p-QJwhVwL9Q\",\"src\":\"serp\",\"rvb\":\"Eq0DChM4OTY3NzUxMzAwNDQ2OTM1MTcxChQxNzI4ODY5MDc5NzA3NzM0Mjc1MgoTMzQ3ODcwOTgyODU0OTU1NDAyMwoTODY5MDkzNzU2Nzg1MDI1MzgwMgoTNTUwODQwMDgxNTI3MTkxMTA3NQoUMTUzNTgxNjA4NzQzMjg3MDEyNzgKEzYwNjgwMTc3ODQ2OTE0NDI3NzMKEzU4NDQwNzgyNDI0NjEzNTA0OTAKEzQ3NjQ2ODEzNjUwMDE2MTMzODgKFDExMjIzNzQwNzQ4OTA0MzI1MzkzChMyMDExMTAyNDg5MzUxNDY2MzI1ChQxNzI2MzY5NzI5NjA4NTk1NzQ5MwoUMTgxMjM1MTM4MDUyODExOTc1NDIKFDE3MDAzOTgyNTQxODA5NDc1NzgxChQxNzcyNTk5NTU2MDc3NDY3MDQ0NgoTNTc0OTQ2Nzk1Mjc3MDI0MDMwMwoUMTExMjYzODgyNTExNTE1MzM1MjIKFDE2NDgyNjEwNTMzOTU0OTg3Mjg5ChM4MTg1Mjk0Mzg4MzEwMjczNTIzChM0NzYwMTg4NjYwOTc2NjY4NjQ1GhUKEzU1MDg0MDA4MTUyNzE5MTEwNzVaEzU1MDg0MDA4MTUyNzE5MTEwNzVq3wQSATAYACJEGjAACiloaHNzbHBybXJpbmdpcGJoaFVDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQRICABEqEMIPDxoPPxPxAoIEJAGABCsqiwEQARp4gfsAAfr_AgD49_MOBwf8AfgABQn6_f0A-P3-AwUC_wD_Agb5_wEAAPMGCgoBAAAA_gP_EPf-AQAeCwD-8gAAAAT5BQD-AAAA9vLyAgABAAAADwgEAwAAABAO_f3_AAAA-gv4A_4AAAAMCPj8AQAAAPzmCv4AAAAAIAAtWSbXOzgTQAlITlACKoQCEAAa8AF_9_IC0Az8_x0b7gAoCRv_AQD_ACYF8QCNEdkB8xMOAAAL5wDl_wz_Hv8OAA7V6wDR3_H_wuz_AA4H-f8pCwj_0fP_AA4NGwAA5_b_DusK_zsN9P7rCgwA4MwC_RD08wAKFAQB4AYU_wUI-gLk8g__3QjfBPnl5gT0BQoBLir8A-rm8gD98_IDySfo_fPuAgfw9wADxQb3ABgZAgEPAvcFEfgGAe3zFgjxBhD-IusBAxYHAf3uJAII_fkL_Qbm8Qce8O8CEBAcBR_fE_oY4wL17wsRAhTu8Pwv-_QHD-0H-xYGBA3qExP_Hh4DCRXwBhEgAC2nuj47OBNACUhhUAIqcxAAGmAb-gBhNO8UiOrl1QgmFCO-xPvqv6st_zMSAMsH_fPhN9Xf1hMAMv7YBJwAAAATIKXoOQAff_rq_tHO0AKDwxjSAWEpNj8A2vj8HRLiFQEPDiYONBEAreii0__I-vRKVMogAC017g07OBNACUhvUAIwCTgBSgBgAGgA\"}","related_url":"http://www.youtube.com/watch?v=p-QJwhVwL9Q","parent-reqid":"1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1280,"cheight":720,"cratio":1.77777,"dups":["5508400815271911075"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null},"15358160874328701278":{"videoId":"15358160874328701278","docid":"34-0-14-Z3E5EC33DCDA4E0A7","description":"tight hips # beautiful legs # rogue start Watch for tight and upright hips. Apply every other day, 3 times a week. Getting results is guaranteed! This workout with the Pilates ball is full of...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2719062/6f9d1ab304ec56a4d63f2b657ecd34e1/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/T4ha2gEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"6","reqid":"1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=videoid:15358160874328701278","teaser":[{"list":{"type":"unordered","items":["Bu video, bir kişinin Altınoluk köyünde Pilates egzersizleri gösterdiği bir fitness içeriğidir. Konuşmacı, zeytin ağaçlarının altında Pilates topuyla egzersiz yapmaktadır.","Videoda kalçayı dikleştirmek için üç farklı egzersiz gösterilmektedir. İlk egzersiz Pilates topuyla oturup kalkma hareketidir, ikinci egzersiz topu itip çekme hareketidir ve üçüncü egzersiz de Pilates lastikleriyle yapılan esneme hareketidir. Her egzersiz set arasında dinlenme süreleri verilmiş ve egzersizler doğru şekilde yapılması için ipuçları verilmiştir. Video, kasların hızlı gelişimini sağlayan ve denge sağlamasını zorlaştıran Pilates egzersizlerinin faydalarını vurgulamaktadır."]},"endTime":731,"title":"Altınoluk Köyünde Pilates Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Egzersizine Giriş","list":{"type":"unordered","items":["Video, Altınoluk köyünün güzel seslerini dinlemek için kaydedilmiştir.","Pilates topuyla kalça dikleştirme egzersizleri yapılacak.","Kalçalar oval olacak ve karın içerde tutulmalıdır."]},"beginTime":5,"endTime":74,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=5&ask_summarization=1"},{"index":1,"title":"Altınoluk Köyü Hakkında Bilgi","list":{"type":"unordered","items":["Altınoluk, zeytin ağaçlarının ve zeytinliklerin çok bol olduğu bir yerdir.","Zeytinlikleri ve zeytinyağları ile meşhurdur.","Eğitmen, bu nedenle bir zeytin ağacının altında egzersiz yapmaktadır."]},"beginTime":74,"endTime":104,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=74&ask_summarization=1"},{"index":2,"title":"İlk Egzersiz","list":{"type":"unordered","items":["Daha önce gösterilen squat hareketi tekrarlanacaktır.","Kalça ense köküne kadar kaldırılıp indirilmelidir.","Egzersiz sırasında karın içerde tutulmalıdır."]},"beginTime":104,"endTime":249,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=104&ask_summarization=1"},{"index":3,"title":"İkinci Egzersiz","list":{"type":"unordered","items":["İkinci egzersizde kalça kaldırılıp top itilip çekilmektedir.","Zorlandığınız yerde bırakıp dinlendikten sonra tekrar başlayabilirsiniz.","Egzersiz sırasında nefes alıp verilmelidir."]},"beginTime":249,"endTime":452,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=249&ask_summarization=1"},{"index":4,"title":"Üçüncü Egzersiz ve Streching","list":{"type":"unordered","items":["Son egzersizde kalça kaldırılıp ileri itilip çekilmektedir.","Egzersiz sonrası streching yapılacaktır.","Pilates lastikleriyle arka bacak kasları rahatlatılacaktır."]},"beginTime":452,"endTime":541,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=452&ask_summarization=1"},{"index":5,"title":"Pilates Lastikleriyle Streching","list":{"type":"unordered","items":["Pilates lastiği ayak tabanına sabitlenip iki ucu sımsıkı tutulmalıdır.","Ayak kaldırılıp lastik çekilmeli, diz gergin olmalıdır.","Lastik ortaya, başa, yana ve içeri doğru çekilerek esneme hareketleri yapılmalıdır."]},"beginTime":541,"endTime":632,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=541&ask_summarization=1"},{"index":6,"title":"Egzersizin Faydaları","list":{"type":"unordered","items":["Pilates topuyla yapılan egzersizler denge sağlamamızı zorlaştırdığı için daha çaba sarf etmek zorunda kalıyoruz.","Bu egzersizler kasları hızlı bir gelişim göstermektedir.","Eğitmen, egzersize katılan herkesi tebrik etmektedir."]},"beginTime":632,"endTime":713,"href":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=632&ask_summarization=1"}],"linkTemplate":"/video/preview/15358160874328701278?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Tight and upright hips in 10 minutes, with hip tightening movements, you will have it 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#egzersiz #doğumdansonrakarınsıkılaştırma Plank pozisyonunda alt karın eritme hareketleri yapıyoruz. Bu karın antrenmanı çok etkili. Doğum sonrası karın sıkılaştırma...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3429728/41b5a69eb2a5349e6fe67d83d1cab2f0/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/VK_HKwEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"7","reqid":"1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL","isAdultDoc":false,"relatedParams":{"text":"Plank, alt karın eritme hareketleri, karın antrenmanı, doğum sonrası karın toparlama egzersizleri","related_orig_text":"İstanbul pilates","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"İstanbul pilates\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=ieQW8bD3MNo\",\"src\":\"serp\",\"rvb\":\"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-gCAwP_AfIACAH7_v4A8QAC_P4BAAD3-QD3AQAAAPj_AQ39AAAA_fj4Avv-AAAW-Pv59AAAAATvDAD8AAAA8wf1-P8BAAD_BQX5-AEAAAoJBPv_AAAA_AgBAfz_AAD_-vsFAAAAAPznCf4AAAAAIAAtK-TeOzgTQAlITlACKoQCEAAa8AFx8tv_7v71AP3cEgDoDdQBJhf-AB8p3wCBz-AACAQaAOvvAwDKD_b_NgQBAf8yAv6o-dv9nR0VATbHI_9EI_YArtMeAQcZFQEOCvoA2P4b_izxJf-58hAC-f4Y__7mEf_WOuUBvBbi_-X7BgEA2gsB_g3EAgga9f_e-PD_Kf0TATcK9f3rA_4E7hgG-r8P_AMC-hICsAj0APRFHQII__T7EBzu_r76_gXB4f7439b5_v_BBgfREff3GPgGDdnsBfv4EPwIG_T79eLZ8P70GwXu7QoFCxHXCAMP_v78BQATCAYIGPm9DfkGLRP1Agzr-gggAC0Q8Aw7OBNACUhhUAIqzwcQABrAB7kcA7-hv6u7mnP4uxzIP70J6ow7nMwuvSLDuj2Zyme6pkFWPRLVAD0YZny8EX_eOy3yRjzfrk28IXjXvIC3ED47ogc9aRcYPe_lTr4QqEM9GKzAu0VMxD1uf5M81falvG7ngT2WpF87FItJPfrV3D03fnI8q6AWPBLeDj4_kHw97GIfvf7kmb27BCw9f1Y8uRNgfbzhURk8h5YrvcObZb4yvvk8_5drvC_rtDwJACm9210WvRML3L2l_P88IeQ8PSJsXT0fbyg8IS6vvLet0rx2jOu8lF5lPLJ9TT3EZ0E9HFODO5Ga9j0jI7G8DpoCPTg33Dwyn_08At7dvFyEszxP-lO6uM6_vPfWtj2q8NQ5aFcEO-p5V775fIm9cOKzuv5Qvz2w_xo9-Zi4O3Dv2r1exA093juqvHgcjrtK6km9QJ5Au64sMb5V240893lGu78nJj6JlbQ7a69PPP4Pi7zelw49oSbAO76ZQj0N5go9YPNgvJuIoz2mM6Y9vOMYPC6ZqT26Vzw9nW40PAFfGzygqbK8QswlvHXkCL4SPso8ZnE1PNCg_DxQidA8inEAvM-FDzz72T49SFOYvArbz7wqcBW8T3zSuwPBLT3svHK9l7hBuCDSH75dL3I89nJpOyJOzLzU_2g9i_WyuiBmar0ofFs8GawVPEmdUL4q5lu9BbiduG3Wb73dhDE9PEnfu1KTRT3O_Gq8OmbRu-3uRr0P0OI8ePnvuoy_yLx32S87Cr6GuxUsArwWBLW9OZ0KunvnhjxCi7Y6mK6kOc2h1jx4UpU8PMqXOObdIj20xqU9gElqt2g6QL2mQvy89cqPOQsPhT2Z5La8jkV2uV1Vob0A3FE89DzJOEnljL0YSEu9FtXeOYae3jurdWK9SdX_ub1hkbzHq2K8wJHFuKkoh7uzj1o9Bhu2uClj17yN_iG9cE2buT39lDscHQG9L6WiuOKenb3Lufm8QIdvuEiMqT1y3r-8Ns-4t2JDnDzDHYk9WLChOecfOD0P77k9tGi5OAWbBDsbe5u955ZutiuxQb2Mo029CdiMN-hOED3XpcY8aSKEOOtCQj3X_9Q8N5sXN8YY-D1yGJw9xLEROW6AHr3Wg5M7Ik0KuHMw2z1CAus88Caet3F8ozzF8t08i3_jt6VcqzyyT4u9RRhHuMwvnrzKEsK82SFxN5RryjzaafW8h-3BtxEtg7x6Jgc7qvXPteRgW71hdFS9tAL8uANJjrwm6XW9JeSYuEvDpT0SJgU6cfy6tp8InT1wS5o8YjwlOCAAOBNACUhtUAEqcxAAGmAF-QA6V_f3kAzh6epMIlPh2Pf468MS_1H4AMYW2-7sLNzJxywASO0SApoAAAAW-qnavgD7fw_wKyTI4wKps_jK5nTZMVYo9CXN-P3FN90GUjInMBIAw-uXGx6xAgQ1QgggAC2lUQk7OBNACUhvUAIwCTgBSgBgAGgA\"}","related_url":"http://www.youtube.com/watch?v=ieQW8bD3MNo","parent-reqid":"1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1920,"cheight":1080,"cratio":1.77777,"dups":["6068017784691442773"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null},"5844078242461350490":{"videoId":"5844078242461350490","docid":"34-11-4-ZDDD73BF06A858E52","description":"Bu görüntüleri izlerken farkına varmadan egzersiz yapacaksınız. Pilates çemberinin iç bacak kaslarını sıkıştırmada etkisini farkedin. İç bacakları nasıl eritiyoruz?","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2353022/cd16c5ded998917dad120c421e521c05/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/NSEXKgEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"8","reqid":"1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=videoid:5844078242461350490","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından deniz kenarında gerçekleştirilen bacak egzersizlerini gösteren bir fitness dersidir. Eğitmen, izleyicilere doğru nefes alma tekniğini hatırlatarak başlıyor.","Videoda dış bacak, iç bacak ve basen kasları için çeşitli egzersizler sunuluyor. Eğitmen önce ısınma hareketleri yaparak başlıyor, ardından çember kullanarak bacak egzersizleri yapıyor ve son olarak esnetme hareketleri ile dersi tamamlıyor. Egzersizler haftada en az üç kere tekrar edilmesi öneriliyor."]},"endTime":435,"title":"Deniz Kenarında Bacak Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Deniz Kenarında Bacak Egzersizleri","list":{"type":"unordered","items":["Deniz kenarında dış bacak, iç bacak ve basen egzersizleri yapılacak.","Egzersiz yaparken doğru nefes alıp verme tekniği kullanılmalı.","Önce ısınma hareketleri yapılacak."]},"beginTime":10,"endTime":40,"href":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=10&ask_summarization=1"},{"index":1,"title":"Çemberle Bacak Egzersizleri","list":{"type":"unordered","items":["Üstteki bacak çemberin üzerine yerleştirilerek ısınma hareketleri yapılıyor.","Çemberin üzerinden bacak çembere değdirmeden geçiriliyor.","Bilekler çemberi sıkıştırarak bastırılıyor."]},"beginTime":40,"endTime":153,"href":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=40&ask_summarization=1"},{"index":2,"title":"Çemberle İç Bacak Egzersizleri","list":{"type":"unordered","items":["Çember bacakların arasına alınarak iç bacak kasları çalıştırılıyor.","Çemberi sıkıştırarak açma hareketi yapılıyor.","Üç set egzersiz tekrarlanıyor."]},"beginTime":153,"endTime":219,"href":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=153&ask_summarization=1"},{"index":3,"title":"Dizler Arası Çember Egzersizi","list":{"type":"unordered","items":["Çember dizlerin arasına yerleştirilerek, eller geride, karnı içeride kalça kemiklerine oturuluyor.","Çember dengeli bir şekilde durduğundan emin olunmalı.","Sıkıştır-aç hareketi yapılıyor ve üç set tekrarlanıyor."]},"beginTime":219,"endTime":322,"href":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=219&ask_summarization=1"},{"index":4,"title":"Esneme Egzersizleri","list":{"type":"unordered","items":["Aynı egzersizler diğer bacakla da tekrarlanıyor.","Bacaklar uzatılıp parmak uçları kendine doğru çekilerek esneme yapılıyor.","Dizler yere doğru bastırılıp öne doğru kapanılarak son esneme egzersizi yapılıyor."]},"beginTime":322,"endTime":422,"href":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=322&ask_summarization=1"},{"index":5,"title":"Egzersizlerin Sıklığı","list":{"type":"unordered","items":["Güzel bacaklara sahip olmak için bu egzersizler haftada en az üç kere tekrarlanmalı."]},"beginTime":422,"endTime":430,"href":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=422&ask_summarization=1"}],"linkTemplate":"/video/preview/5844078242461350490?channelId=d3d3LnlvdXR1YmUuY29tO1VDSVJYSkJ4cTJ5Yk5WVEFLamhEV3hIQQ%3D%3D&how=tm&parent-reqid=1753045343519081-7670379374487095496-balancer-l7leveler-kubr-yp-vla-245-BAL&text=%C4%B0stanbul+pilates&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"İç bacak sıkılaştırma, basen eritme egzersizleri. haftada 3 defa 5' tekrarla! 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