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30 Minute Mat Pilates class works the entire body but with a special focus on strengthening the core. I recommend using 1kg-2kg weights but don't worry if you don't have weights as you...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3215788/57f1597da8ae671ab3ebb60730ce8f5a/564x318_1"},"target":"_self","position":"14","reqid":"1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=videoid:14942200516326530508","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan Pilates ve Yoga egzersizlerini içeren bir fitness dersidir. Eğitmen, izleyicilere adım adım hareketleri göstererek yönlendirmektedir.","Video, core ve obliques kaslarını güçlendirmeye odaklanan Pilates hareketleriyle başlayıp, çeşitli Pilates ve Yoga egzersizleriyle devam etmektedir. Ders, ısınma hareketleriyle başlayıp, tabletop pozisyonu, ab curl, bisiklet hareketleri, köprü pozisyonu, yan plank, mermaid stretch, roll-up, jackknife, plank pozisyonunda bacak hareketleri, çocuk pozu, cobra pozisyonu, cactus pozisyonu ve glute streç gibi hareketleri içermektedir.","Eğitmen her hareketi detaylı olarak anlatmakta, doğru teknikleri göstermekte ve nefes alma-yıkarma ritmi hakkında bilgi vermektedir. Ayrıca, el ağırlıkları kullanılabileceği ancak kullanılmaması durumunda da egzersizin yapılabileceği belirtilmektedir. Video, omuz ve göğüs için streç ile başlayıp, çapraz bacaklı pozisyonda yapılan bir hareket ve derin bir nefesle sonlanmaktadır."]},"endTime":2109,"title":"Pilates ve Yoga Egzersiz Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Mat Pilates Dersi Tanıtımı","list":{"type":"unordered","items":["Bu ders, core ve oblik kasları güçlendirmek için tasarlanmış bir mat pilates dersidir.","Ders için bir kilo el ağırlıkları kullanılabilir, ancak ağırlık olmadan da egzersiz yapılabilir."]},"beginTime":1,"endTime":34,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1&ask_summarization=1"},{"index":1,"title":"Başlangıç Egzersizleri","list":{"type":"unordered","items":["Egzersizler, dizler bükülmüş ve eller dizlerin arkasında bir pozisyonda başlar.","Derin nefes alıp vererek, nefes alırken omurga uzatılır, nefes verirken omurga yuvarlanır.","Eller başın arkasında, eller geniş açıda tutularak, nefes alırken omurga yuvarlanır ve nefes verirken omurga düzleştirilir."]},"beginTime":34,"endTime":95,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=34&ask_summarization=1"},{"index":2,"title":"Omurga Egzersizleri","list":{"type":"unordered","items":["Omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve 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omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken, omurga düzleştirilirken ve omurga yuvarlanırken,"]},"beginTime":95,"endTime":943,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=95&ask_summarization=1"},{"index":3,"title":"Core Egzersizleri","list":{"type":"unordered","items":["Egzersiz sırasında uzun bir uzunluk oluşturmak için sol yanınızdan çökmemeye çalışın.","Nefes alıp, sol yanınıza eğilip, nefes alıp, yukarı doğru uzanarak hareket edin.","Sol yanınıza eğilip, nefes alıp, yukarı doğru uzanarak hareket edin."]},"beginTime":949,"endTime":1015,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=949&ask_summarization=1"},{"index":4,"title":"Kombin Egzersizleri","list":{"type":"unordered","items":["Sol elinizi yere indirip, sağ elinizi yukarı kaldırın ve sağ bacağınızı kalça hizasında kaldırın.","Nefes alıp, göğüsünüzü sağa doğru çevirin, sağ elinizi altına alın, nefes alıp, yukarı doğru uzanarak hareket edin.","Nefes alıp, kalçalarınızı indirin, nefes alıp, yukarı doğru kaldırın."]},"beginTime":1015,"endTime":1106,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1015&ask_summarization=1"},{"index":5,"title":"Side Plank Egzersizleri","list":{"type":"unordered","items":["Sağ ayakınızı yere indirip, sol ayakınızı çapraz olarak yerleştirerek side plank pozisyonuna geçin.","Nefes alıp, kalçalarınızı yukarı kaldırın.","Nefes alıp, sol elinizi yukarı kaldırın ve sağ yana doğru eğilerek hareket edin."]},"beginTime":1106,"endTime":1154,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1106&ask_summarization=1"},{"index":6,"title":"Diğer Taraf Egzersizleri","list":{"type":"unordered","items":["Egzersizleri diğer tarafa da uygulayın.","Nefes alıp, sol elinizi yukarı kaldırın ve sağ yana doğru eğilerek hareket edin.","Nefes alıp, kalçalarınızı indirin, nefes alıp, yukarı doğru kaldırın."]},"beginTime":1154,"endTime":1268,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1154&ask_summarization=1"},{"index":7,"title":"Side Plank ve Kombin Egzersizleri","list":{"type":"unordered","items":["Sağ elinizi yere indirip, sol ayakınızı kalça hizasında kaldırın.","Nefes alıp, kalçalarınızı indirin, nefes alıp, yukarı doğru kaldırın.","Nefes alıp, kalçalarınızı indirin, nefes alıp, yukarı doğru kaldırın."]},"beginTime":1268,"endTime":1386,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1268&ask_summarization=1"},{"index":8,"title":"Mermaid Stretch","list":{"type":"unordered","items":["Nefes alıp, sağ elinizi yukarı kaldırın ve sol yana doğru eğilerek hareket edin.","Nefes alıp, göğüsünüzü matın üzerine getirin ve elinizi ileri doğru uzatarak güzel bir esneme hissi yaşayın.","Nefes alıp, göğüsünüzü açın ve yukarı doğru yükselin."]},"beginTime":1386,"endTime":1414,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1386&ask_summarization=1"},{"index":9,"title":"Roll-Up Egzersizleri","list":{"type":"unordered","items":["Bacaklarınızı önünüzde uzatın, ayaklarınızı birleştirin ve parmaklarınızı öne doğru uzatın.","Nefes alıp, ellerinizi ileri doğru uzatın, nefes alıp, kontrol ederek tüm vücutunuzu aşağı doğru indirin.","Nefes alıp, ellerinizi ileri doğru uzatın, nefes alıp, yukarı doğru yükselin."]},"beginTime":1414,"endTime":1495,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1414&ask_summarization=1"},{"index":10,"title":"Jackknife Egzersizi","list":{"type":"unordered","items":["Sırtınızı imprintip, bacaklarınızı tabletop pozisyonuna getirin ve bacaklarınızı doğrudan gökyüzüne doğru kaldırın.","Nefes alıp, bacaklarınızı yukarı doğru kaldırın, nefes alıp, kontrol ederek kalçalarınızı aşağı doğru indirin.","Nefes alıp, bacaklarınızı yukarı doğru kaldırın, nefes alıp, kontrol ederek kalçalarınızı aşağı doğru indirin."]},"beginTime":1495,"endTime":1673,"href":"/video/preview/14942200516326530508?parent-reqid=1765285667684546-5105752795870911578-balancer-l7leveler-kubr-yp-klg-282-BAL&text=Ck+Pilates&t=1495&ask_summarization=1"},{"index":11,"title":"Son Egzersizler","list":{"type":"unordered","items":["Plank pozisyonuna geçin, ellerinizi omuzlarınızın altında tutun ve 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