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Videoyu Beğenmeyi ve Kanalıma Abone...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4012333/6dca2f21d5c92383ff25b9a15b0ec24c/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/olk3_gEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=videoid:5835897159773480893","teaser":[{"list":{"type":"unordered","items":["Bu video, Burak adlı bir fitness eğitmeninin kol bölgesini inceltme ve sıkılaştırma için hazırladığı bir egzersiz dersidir. ","Videoda, kadınların şikayetçi olduğu kol bölgesini inceltme ve sıkılaştırma için çeşitli hareketler gösterilmektedir. Önce ısınma hareketleri (kol daire hareketleri, kol çekme, kol bastırma, omuz daire hareketleri) yapılmakta, ardından dambıllar veya su şişeleri kullanılarak kol ve omuz egzersizleri uygulanmaktadır. Egzersizler minderde ve ayakta yapılmakta, her hareket 12 kez tekrarlanmaktadır. Video, her gün 15 dakika ayırarak bu egzersizleri uygulayanların kol sarkma görüntüsünden kurtulabileceğini belirtmektedir."]},"endTime":870,"title":"Kol Bölgesini İnceltme ve Sıkılaştırma Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Hazırlık","list":{"type":"unordered","items":["Videoda kadınların şikayetçi olduğu kol bölgesini inceltmeye ve sıkılaştırmaya yönelik hareketler gösterilecek.","Hareketler 2,5 kiloluk dambıllar kullanılarak yapılacak, dambıl olmayanlar iki adet su şişesi kullanabilir.","Önce küçük bir ısınma olacak, ardından hareketlere başlanacak."]},"beginTime":1,"endTime":30,"href":"/video/preview/5835897159773480893?channelId=d3d3LnlvdXR1YmUuY29tO1VDeXctVVdoSXNxUWViVnhFaU5CSEdFZw%3D%3D&how=tm&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=Burak+%C4%B0le+Egzersiz+Zaman%C4%B1&t=1&ask_summarization=1"},{"index":1,"title":"ısınma Hareketleri","list":{"type":"unordered","items":["Sağ kol öne doğru daire şeklinde 6-12 kez hareket ettiriliyor.","Sol kol altından geçirilip yana doğru çekiliyor.","Sağ kol başın arkasında alınıp diğer kolla aşağıya doğru bastırılıyor.","Eller bel ile omuzlar öne doğru daire şeklinde hareket ettiriliyor.","Bir kol yukarı bir kol aşağı, ikisi de yukarı aşağı hareket ettiriliyor."]},"beginTime":30,"endTime":142,"href":"/video/preview/5835897159773480893?channelId=d3d3LnlvdXR1YmUuY29tO1VDeXctVVdoSXNxUWViVnhFaU5CSEdFZw%3D%3D&how=tm&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=Burak+%C4%B0le+Egzersiz+Zaman%C4%B1&t=30&ask_summarization=1"},{"index":2,"title":"Dambıl Hareketleri","list":{"type":"unordered","items":["Avuç içi kendimize doğru dönük, nefes vererek dirsek sabit düz bir şekilde yukarı kaldırılıp nefes alarak düşürülüyor.","Avuç içi karşıyı gösteriyor, nefes verip yukarıya doğru kaldırılıyor.","Eller cep hizasında, nefes vererek yukarı kaldırılıp nefes alarak düşürülüyor.","Tüm hareketler nefes aralığında, hızlı yapılmadan yapılmalı."]},"beginTime":142,"endTime":231,"href":"/video/preview/5835897159773480893?channelId=d3d3LnlvdXR1YmUuY29tO1VDeXctVVdoSXNxUWViVnhFaU5CSEdFZw%3D%3D&how=tm&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=Burak+%C4%B0le+Egzersiz+Zaman%C4%B1&t=142&ask_summarization=1"},{"index":3,"title":"Diğer Dambıl Hareketleri","list":{"type":"unordered","items":["Kollar yukarı kaldırılıp dambıllar birleştirilip arkaya doğru düşürüp yukarı kaldırılıyor.","Avuç içi geriyi gösterecek şekilde nefes vererek geriye götürüp kalça yerine getiriliyor.","Avuç içi karşıyı gösterecek şekilde nefes vererek başın hizasında birleştiriliyor.","Dirseklerden çok az öne doğru bükülerek nefes vererek yana açış yapılıyor.","Avuç içi kendimize doğru dönük, nefes vererek düz göz hizasına kadar 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Göğüs, sırt, omuz, bacak, biceps ve triceps kas grupları için hareketler detaylı olarak anlatılıyor. Her kas grubu için iki farklı hareket seçildiği, ancak izleyicilerin her kas grubuna birer hareket de yapabileceği belirtiliyor. Antrenman, nabız yükseltici bir hareketle sonlanıyor ve minimum üç maksimum yedi tur aralığında yapılabilir. Her tur arasında 1,5 dakika dinlenme verilmesi öneriliyor."]},"endTime":718,"title":"Pilates Bandı ile Kas Grubu Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Bandı Antrenmanı Tanıtımı","list":{"type":"unordered","items":["Videoda pilates bandı ile her kas grubunu aktif edecek iki hareket gösterilecek.","Her kas grubuna birer hareket veya ikisini de antrenmanda dahil edebilirsiniz.","Son hareket nabız yükseltici olup yağ yakmasına katkı sağlayacak ve hareketler arasında 1,5 dakika dinlenme verilecek.","Antrenman minimum üç maksimum yedi tur aralığında yapılabilir."]},"beginTime":6,"endTime":42,"href":"/video/preview/10589917280660192734?channelId=d3d3LnlvdXR1YmUuY29tO1VDeXctVVdoSXNxUWViVnhFaU5CSEdFZw%3D%3D&how=tm&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=Burak+%C4%B0le+Egzersiz+Zaman%C4%B1&t=6&ask_summarization=1"},{"index":1,"title":"Göğüs Egzersizleri","list":{"type":"unordered","items":["Göğüs için yeşil direnç tercih edilmiş ve pilates bandı arkadan alınarak avuç aşağı gösterilecek şekilde hareket edilmiş.","İlk hareket nefes alarak dirsekleri yana açıp nefes vererek düz atma şeklinde 12 tekrar yapılmış.","İkinci hareket avuç içi karşılıklı nefes alarak yana açıp nefes vererek göğüs hizasında birleştirme şeklinde yapılmış."]},"beginTime":42,"endTime":139,"href":"/video/preview/10589917280660192734?channelId=d3d3LnlvdXR1YmUuY29tO1VDeXctVVdoSXNxUWViVnhFaU5CSEdFZw%3D%3D&how=tm&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=Burak+%C4%B0le+Egzersiz+Zaman%C4%B1&t=42&ask_summarization=1"},{"index":2,"title":"Sırt Egzersizleri","list":{"type":"unordered","items":["Sırt için direnç ayakların altından geçirilerek parmak uçları biraz ileride gösterilerek lastik ayağın çıkmaması sağlanmış.","İlk hareket nefes vererek dar çekiş şeklinde 12 tekrar yapılmış.","İkinci hareket avuç içi aşağı göstererek geniş çekiş şeklinde dirsekler yana açılarak 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ettirilmiş."]},"beginTime":231,"endTime":299,"href":"/video/preview/10589917280660192734?channelId=d3d3LnlvdXR1YmUuY29tO1VDeXctVVdoSXNxUWViVnhFaU5CSEdFZw%3D%3D&how=tm&parent-reqid=1754615951724672-17544695055387059343-balancer-l7leveler-kubr-yp-sas-144-BAL&text=Burak+%C4%B0le+Egzersiz+Zaman%C4%B1&t=231&ask_summarization=1"},{"index":4,"title":"Bacak Egzersizleri","list":{"type":"unordered","items":["Bacak için direnç sırt üstü uzanarak ayakların altından geçirilerek, arası açık lastiği çekip kolu sabitleyerek nefes alarak karnına doğru çekip nefes vererek uzatma şeklinde 15 tekrar yapılmış.","İkinci hareket oturur pozisyonda ayaklar düz uzatılıp lastik ayağın altından geçirilerek çifte çekip kendimize doğru yukarı çekip nefes vererek parmak ucunda ileriye doğru itiş yapıp alarak çekme şeklinde 20 tekrar 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