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Ayşegül, sık yapılan ve sık yapılan hatalar içeren crunch egzersizini detaylı şekilde anlatmaktadır.","Videoda crunch egzersizinin doğru yapılışı adım adım gösterilmektedir. Ayşegül önce egzersizin nasıl yapılacağını, ardından en sık yapılan hataları (dirsekleri kapatıp boynunu yukarı çekme) ve bunların boyun ağrısına neden olduğunu açıklar. Ayrıca egzersizin zorlaştırılması için bacakların dizlerden bükülüp yukarı kaldırılması gibi alternatif teknikler de gösterilir. Video, karın kaslarını aktif şekilde çalıştırmanın önemini vurgulayarak sonlanır."]},"endTime":191,"title":"Crunch Egzersizi Nasıl Yapılır","beginTime":0}],"fullResult":[{"index":0,"title":"Crunch Egzersizinin Tanıtımı","list":{"type":"unordered","items":["Crunch egzersizi, herkesin sık yaptığı ancak sık hata yapılan bir egzersizdir.","Crunch egzersizi tüm karın kaslarını aktif şekilde çalıştırır."]},"beginTime":0,"endTime":16,"href":"/video/preview/4856113147616293432?parent-reqid=1769235654569071-6716735354209407066-balancer-l7leveler-kubr-yp-vla-178-BAL&text=Crunch&t=0&ask_summarization=1"},{"index":1,"title":"Crunch Egzersizinin Doğru Yapılışı","list":{"type":"unordered","items":["Sırt üstü yattığınızda belinizin altında oluşan çukuru hafif tilt egzersiziyle (kalçayı yukarı çevirerek) kapatmalısınız.","Elleri başın arkasına yerleştirip dirsekleri açarak boynu sıkmanız gerekir.","Derin bir nefes alıp, nefes verirken üst karnınızı kullanarak kendinizi yukarıya doğru itmelisiniz."]},"beginTime":16,"endTime":59,"href":"/video/preview/4856113147616293432?parent-reqid=1769235654569071-6716735354209407066-balancer-l7leveler-kubr-yp-vla-178-BAL&text=Crunch&t=16&ask_summarization=1"},{"index":2,"title":"Crunch Egzersizinde Yapılan Hatalar","list":{"type":"unordered","items":["En sık yapılan hatalardan biri dirsekleri kapatıp boynu yukarıya doğru çekmek olup, bu durum boynu değil karın kaslarını kullanmayı gerektiren egzersizin amacı dışında bir hareket yapmanız anlamına gelir.","Bu hata nedeniyle birçok kişi egzersiz sonrası boyun ağrısı hisseder."]},"beginTime":59,"endTime":126,"href":"/video/preview/4856113147616293432?parent-reqid=1769235654569071-6716735354209407066-balancer-l7leveler-kubr-yp-vla-178-BAL&text=Crunch&t=59&ask_summarization=1"},{"index":3,"title":"Crunch Egzersizinin Zorlaştırılması","list":{"type":"unordered","items":["Hareket kolay geliyorsa, bacakları dizlerden büküp yukarıya doğru kaldırarak egzersizi zorlaştırmak mümkündür.","Daha 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(Click show more below.) crunch (verb) To crush something, especially food, with a noisy crackling sound. 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