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to learn the splits? Here's my stretching routine to increase flexibility! ❤️ Try my mobile app to get exclusive content! ❤️📱 👉 http://bit.ly/ytmobileapp 🛍️ SHOP MY Merchandise, Books...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3390034/a2e35c15feb6a33bca104d96d0a16083/564x318_1"},"target":"_self","position":"10","reqid":"1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=videoid:8306455325800962082","teaser":[{"list":{"type":"unordered","items":["Bu video, Cassandra adlı bir yoga eğitmeninin front splits (ön bölme) yapmak için kullandığı özel bir rutini gösterdiği bir eğitim içeriğidir. Cassandra, hamstring esnekliği konusunda zorlanan biri olarak kendi deneyimlerini paylaşmaktadır.","Videoda eğitmen, front splits yapmak için adım adım bir rutin sunmaktadır. İçerik, kalves ve arka bacak kaslarını streçleme ile başlayıp, merdiven, duvar, bloklar ve rebounding ball gibi props kullanarak çeşitli lunge pozisyonları, yarım bölme (ardha hanmanasana) ve tam bölme pozlarına geçiş yapmaktadır. Rutinin yaklaşık 15 dakika sürdüğü ve haftada 1-3 kez uygulandığı belirtilmektedir.","Eğitmen, split yapmanın herkesin için kolay olmadığını, anatomik yapıya ve başlangıç noktasına bağlı olduğunu vurgulayarak, izleyicilere sabırlı olmaları ve kendilerini zorlamadan ilerlemeleri tavsiyesinde bulunmaktadır."]},"endTime":949,"title":"Front Splits İçin Yoga Rutini","beginTime":0}],"fullResult":[{"index":0,"title":"Front Split Egzersiz Rutini Tanıtımı","list":{"type":"unordered","items":["Cassandra, üç kez haftada bir front split egzersiz rutini paylaşıyor.","Cassandra'nın hamstring esnekliği kronik olarak sıkı ve bu nedenle front split egzersizlerini yapmakta zorlanıyor.","Beş-altı hafta önce Cassandra, bu egzersizi daha düzenli yaparak front split'leri elde etmeyi 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bacak arkası esnetiliyor.","İkinci lunge pozisyonunda ayak topukları biraz içeri doğru eğilerek daha derin bir esnetme sağlanıyor."]},"beginTime":185,"endTime":389,"href":"/video/preview/8306455325800962082?parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=Frontstretch&t=185&ask_summarization=1"},{"index":3,"title":"Yarım Split Egzersizleri","list":{"type":"unordered","items":["Yarım split (arda hanmanasana) pozisyonunda ayak topukları kalça genişliğinde tutuluyor.","Ayak topukları esnekleştirilip doğrultuluyor ve esnetme hissi kontrol ediliyor.","Duvar kullanarak daha yoğun bir esnetme yapılıyor ve yarım split pozisyonu bu esnetme üzerine kuruluyor."]},"beginTime":389,"endTime":548,"href":"/video/preview/8306455325800962082?parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=Frontstretch&t=389&ask_summarization=1"},{"index":4,"title":"Tam Split Egzersizleri","list":{"type":"unordered","items":["Tam split pozisyonunda ayak topukları kalça genişliğinde tutuluyor ve esnetme hissi kontrol ediliyor.","Başlangıçta destek için ball kullanılıyor, ancak zamanla gravity'nin esnetmeyi artırması hedefleniyor.","Pigeon pozisyonu (bir bacak yere değerek diğer bacak yukarı kaldırılmış) yaparak esnetme hissi artırılıyor."]},"beginTime":548,"endTime":686,"href":"/video/preview/8306455325800962082?parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=Frontstretch&t=548&ask_summarization=1"},{"index":5,"title":"Split Pose Egzersizleri","list":{"type":"unordered","items":["Konuşmacı, bir tarafta yaptığı egzersizleri diğer tarafta da tekrarladığını belirtiyor.","Üç lunge pozisyonunda başlıyor, bir keyiğin diğer keyiğin üzerinde tutarak 30 saniye-1 dakika tutuyor.","Daha sonra heeli getirerek keyiğin topuklarının üzerinde tutarak, eğer keyiğin zarar görmüyorsa, hamstringleri de etkileyen bir yarı split pozisyonu yapıyor."]},"beginTime":699,"endTime":753,"href":"/video/preview/8306455325800962082?parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=Frontstretch&t=699&ask_summarization=1"},{"index":6,"title":"Egzersizlerin Devamı","list":{"type":"unordered","items":["Yarı split pozisyonunda ayaklarını büküp uzatarak, bacaklarını büküp uzatarak egzersiz yapıyor.","Duvarın önünde, ayaklarını düz tutarak önce düz bir şekilde yukarı çıkıyor, sonra lunge pozisyonuna iniyor.","Yarı split pozisyonundan sonra duvardan ayrılıp, daha derin bir lunge pozisyonuna geçiyor."]},"beginTime":753,"endTime":816,"href":"/video/preview/8306455325800962082?parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=Frontstretch&t=753&ask_summarization=1"},{"index":7,"title":"Egzersizlerin Tamamlanması","list":{"type":"unordered","items":["Yarı split pozisyonundan sonra ellerini yukarı kaldırıp, ağırlığın kendisini aşağı çekmesine izin veriyor.","Pigeon pozisyonundan sonra tekrar yarı split pozisyonuna geçiyor ve genellikle ikinci kez daha kolay yapıyor.","Her iki tarafı da yaptıktan sonra orta split pozisyonuna geçiyor, bu pozisyon ona çok iyi geliyor."]},"beginTime":816,"endTime":852,"href":"/video/preview/8306455325800962082?parent-reqid=1769173071806184-8271349021811534938-balancer-l7leveler-kubr-yp-vla-53-BAL&text=Frontstretch&t=816&ask_summarization=1"},{"index":8,"title":"Egzersizin Sonuçları ve Tavsiyeler","list":{"type":"unordered","items":["Bu bir geleneksel yoga sınıfı değil, konuşmacının kendi rutinini gösteriyor.","Başlangıçta çok yüksek bir pozisyonda başlıyor, ancak zamanla daha derin pozisyonlara ulaşabiliyor.","Bu egzersizi haftada 1-3 kez, yaklaşık 15 dakika yapıyor ve iyi sonuçlar 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