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this captivating video titled "Leslie Sansone Walk It Off 30-Day Challenge," we delve into the realm of fitness and wellness led by the remarkable Leslie Sansone. Over the years, Leslie ...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4578222/240ae4fc71595ed6353b19b441b16885/564x318_1"},"target":"_self","position":"1","reqid":"1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL&text=videoid:17659830361940178191","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeninin evde izleyicilere yönelik hazırladığı kapsamlı bir egzersiz dersidir. Eğitmen, \"30 Days to Walk It Off\" programının ilk gününü kapsayan bir ders sunmaktadır.","Video, 30 dakikalık bir fitness walk egzersiziyle başlayıp, 10 dakikalık bir warm-up egzersiziyle devam etmektedir. Ardından ağırlık kullanarak çeşitli kas gruplarını çalıştırma teknikleri, Pilates egzersizleri ve son olarak streç hareketleriyle tamamlanmaktadır. Eğitmen, yürüyüş, yan adım, tekme, squat, lunge, row, bicep curls, overhead press gibi temel egzersizleri ve Pilates hareketlerini adım adım göstermektedir.","Eğitmen, her egzersiz için doğru teknikleri, ağırlık seçimi ve kasların nasıl çalıştırılacağını detaylı olarak anlatmaktadır. Ayrıca, kalp hızını yükseltmek için yüksek ve düşük yoğunlukta hareketler yapılmakta, kasların yorgunluğunu artırmak için tekrar sayısını değil, kasların yorulmasını hedeflemek gerektiği vurgulanmaktadır. Video, tüm vücut kaslarını çalıştırarak güçlü, firmer ve daha ince bir vücut şekli elde etmeyi amaçlamaktadır."]},"endTime":3707,"title":"Evde Yapılabilir kapsamlı Fitness ve Pilates Egzersiz Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Yürüyüş Programı Başlangıcı","list":{"type":"unordered","items":["Yürüyüş programına başlama zamanı geldi ve bu program 30 gün sürecek.","Programda dört temel hareket bulunuyor ve bu hareketleri yapabilmek için bir plan yapmak önemlidir.","Müzik, programın hızını belirleyen bir referans olarak kullanılıyor."]},"beginTime":7,"endTime":60,"href":"/video/preview/17659830361940178191?parent-reqid=1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL&text=Kramer+Sansone+Network&t=7&ask_summarization=1"},{"index":1,"title":"İlk Hareketler","list":{"type":"unordered","items":["İlk hareket side step (yan adım) olarak adlandırılıyor ve bu hareket daha sonra güçlenecek.","İkinci hareket kick (kick) olarak adlandırılıyor ve bu 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hareketi ve dönüş hareketi uygulanıyor.","Üst vücut hareketleri (up ve down hareketleri) uygulanıyor ve bu hareketler daha sonra güçlendirilecek."]},"beginTime":558,"endTime":690,"href":"/video/preview/17659830361940178191?parent-reqid=1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL&text=Kramer+Sansone+Network&t=558&ask_summarization=1"},{"index":5,"title":"Egzersiz Programı Başlangıcı","list":{"type":"unordered","items":["Kick back hareketi yapılıyor ve katılımcılar yüksek durabilir veya düşük durabilir.","Stretçme hareketi yapılıyor ve eller havada olduğunda abs kasları aktif hale geliyor.","Hızlı bir yürüyüş hareketi yapılıyor ve katılımcılar bu hareketi keyifli buluyor."]},"beginTime":694,"endTime":746,"href":"/video/preview/17659830361940178191?parent-reqid=1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL&text=Kramer+Sansone+Network&t=694&ask_summarization=1"},{"index":6,"title":"Knee Lift ve Rotator 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tekrarlanıyor."]},"beginTime":801,"endTime":864,"href":"/video/preview/17659830361940178191?parent-reqid=1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL&text=Kramer+Sansone+Network&t=801&ask_summarization=1"},{"index":8,"title":"Tap Out ve Side Steps","list":{"type":"unordered","items":["Tap out hareketi yapılıyor, ayak yere dokunup düşük oturuluyor.","Katılımcılar bu hareketi kolay veya güçlü şekilde yapabilir.","Side steps hareketi yapılıyor ve büyük adımlar atılıyor."]},"beginTime":864,"endTime":927,"href":"/video/preview/17659830361940178191?parent-reqid=1765290958916129-15589243703087697654-balancer-l7leveler-kubr-yp-sas-79-BAL&text=Kramer+Sansone+Network&t=864&ask_summarization=1"},{"index":9,"title":"Skater ve Power Walk","list":{"type":"unordered","items":["Skater hareketi yapılıyor, ayaklar arkada ve kollar etrafında hareket ediyor.","Power walk hareketi yapılıyor, kollar yukarı kaldırılıp aşağı indiriliyor.","Kicks hareketi yapılıyor ve 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