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Eğitmen, izleyicilerin yoğun isteği üzerine bu videoyu çektiğini belirtmektedir.","Videoda pilates'in beş ana prensibi (burnundan nefes alıp ağzından verme, pubik çekme, kaburgaların kapalı kalması, kürek kemiklerinin sabitlenmesi ve kalça sıkı tutulması) açıklanarak başlanmakta ve ardından arm circles, bacak hareketleri, table top pozisyonu, karın egzersizleri, makas hareketi, göbek deliği etrafındaki yağları yakan egzersiz ve sırt üstü hareketler gibi temel pilates egzersizleri adım adım gösterilmektedir.","Eğitmen, her egzersiz sırasında doğru teknikleri vurgulayarak, hızlı değil kontrollü hareketlerin önemini belirtmekte ve yeni başlayanlar için en az 8-10 seans bu egzersizleri yapmalarını tavsiye etmektedir. Ayrıca doğru nefes alma tekniklerinin önemi ve pilatesin sağlığa faydaları hakkında bilgiler verilmektedir."]},"endTime":1241,"title":"Pilates Egzersiz Dersi: Yeni Başlayanlar İçin","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates'e Yeni Başlayanlar İçin İlk Ders","list":{"type":"unordered","items":["Pilates'e yeni başlayanlar için ilk egzersiz dersi sunulacak.","Tüm vücut kasları (sırt, kol, karın, kalça ve bacak) bir arada çalıştırılacak.","Pilates'e yeni başlayanlar bu egzersizlerle başlayabilirler."]},"beginTime":33,"endTime":62,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=33&ask_summarization=1"},{"index":1,"title":"Pilates'in Altın Kuralları","list":{"type":"unordered","items":["Pilates'te beş ana prensip vardır.","İlk prensip: Nefes burnumuzdan alıp ağzımızdan vermek.","İkinci prensip: Pubik (karn) içeri çekmek ve hafif bir bel boşluğu bırakmak."]},"beginTime":62,"endTime":128,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=62&ask_summarization=1"},{"index":2,"title":"Pilates'in Diğer Prensipleri","list":{"type":"unordered","items":["Üçüncü prensip: Kaburgalar arasında iki santim boşluk olup leğen kemiğine doğru dümdüz bakmak.","Kaburgaların dışarı açılmasına izin vermemek ve karnı içeri çekmek.","Kürek kemiklerini sabitlemek ve egzersizleri kontrollü yapmak."]},"beginTime":128,"endTime":275,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=128&ask_summarization=1"},{"index":3,"title":"Pilates'in Faydaları","list":{"type":"unordered","items":["Pilates hızlı yapılan bir spor değil, kontrollü hareketler gerektirir.","Hem zihinsel hem de fiziksel olarak son derece yararlıdır.","Pilates'in doğru anlaşılmaları ve kontrollü yapılması önemlidir."]},"beginTime":275,"endTime":304,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=275&ask_summarization=1"},{"index":4,"title":"Egzersizler","list":{"type":"unordered","items":["Bacaklar, karın, sırt, kol, kalça ve string egzersizleri yapılacak.","Table top pozisyonunda uzun bacak egzersizi omurları çalıştırır.","Karın egzersizleri için doksan derece korumak ve karnı içeri çekmek önemlidir."]},"beginTime":304,"endTime":512,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=304&ask_summarization=1"},{"index":5,"title":"Ek Egzersizler","list":{"type":"unordered","items":["Göbek deliği etrafındaki yağları yakan egzersizler yapılacak.","Bel incelten etkili bir hareket gösterilecek.","Yan dönerek bacakları açıp kapatma egzersizi yapılacaktır."]},"beginTime":512,"endTime":684,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=512&ask_summarization=1"},{"index":6,"title":"Sırt Egzersizleri","list":{"type":"unordered","items":["Sırt üstü yatarak sırt egzersizleri yapılacak.","Yeni başlayanların öğrenmesi ve yapması gereken egzersizlerin başında gelen bir hareket gösterilecek.","Bu egzersizler sırt ağrılarına veda etmek için önemlidir."]},"beginTime":684,"endTime":729,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=684&ask_summarization=1"},{"index":7,"title":"Pilates Egzersizleri","list":{"type":"unordered","items":["Kürek kemiklerini aşağıya doğru iterek sırt için etkili bir egzersiz yapılıyor.","Sırt, kol, karın, kalça ve bacakları bir arada çalıştırıcı bir hareket gösteriliyor, belde kuvvet bindirilmemeli.","Bu egzersiz pilateste olmazsa olmazlardan biri olup, yeni başlayanlar için en az sekiz-on seans yapılması öneriliyor."]},"beginTime":745,"endTime":858,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=745&ask_summarization=1"},{"index":8,"title":"Kol ve Kalça Egzersizleri","list":{"type":"unordered","items":["Ayak bileklerini birbirine bağlayarak kol için güzel bir hareket yapılıyor.","Kedi pozisyonunda bacak uzatarak kalçayı sıkılaştıran ve popo dikleştiren bir egzersiz gösteriliyor.","Bu egzersiz üç seans olarak onbeş-onbeş-onbeş kere (toplam kırkbeş kere) yapılabilir."]},"beginTime":858,"endTime":971,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=858&ask_summarization=1"},{"index":9,"title":"Stretç Egzersizleri","list":{"type":"unordered","items":["Kedi streç pozisyonunda nefes alıp vererek vücudumuza faydalı bir esneme yapılıyor.","Bacakları açarak arka bacağı esneten bir hareket gösteriliyor, esnek olmayanlar için sabit kalınması öneriliyor.","Sola doğru uzanarak esneme yapılıyor, yeni başlayanlar arasında strese iyi olanlar bu egzersizi rahatlıkla yapabiliyor."]},"beginTime":971,"endTime":1104,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=971&ask_summarization=1"},{"index":10,"title":"Pilates Hakkında Bilgiler","list":{"type":"unordered","items":["Gösterilen egzersizler sıfırdan yeni başlayanlar için pilates için hazırlanmış.","Eğitmenin ilk DVD'si yüz bini aştı ve hala satılıyor, bu da yeni başlayanların pilates öğrenmek istemesinden kaynaklanıyor.","Doğru nefes almak kan dolaşımını hızlandırır, beyne ve hücrelere daha fazla oksijen gitmesini sağlar ve daha fazla kalori yakmaya sebep olur."]},"beginTime":1104,"endTime":1182,"href":"/video/preview/5541781780371013695?parent-reqid=1765382798826263-1910563590778552200-balancer-l7leveler-kubr-yp-sas-101-BAL&text=%D0%9B%D0%B0%D1%80%D0%B8%D1%81%D0%B0+%D0%93%D0%BE%D1%80%D0%B4%D0%B8%D0%B5%D0%BD%D0%BA%D0%BE+PILATES&t=1104&ask_summarization=1"},{"index":11,"title":"Pilates Tavsiyeleri","list":{"type":"unordered","items":["Pilates dipsiz bir kuyu olduğu için her gün yapılması tavsiye ediliyor.","Yeni başlayanlar için bugün hemen başlamak öneriliyor.","Otuz dakika ayırarak birlikte pilates yapmak için zaman ayırmak 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