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Eğitmen, başlangıç seviyesindeki kişiler için kapsamlı bir Pilates dersi sunmaktadır.","Video, footwork serisi ile başlayan ısınma egzersizlerinden başlayarak, sırtüstü pozisyonda yapılan hareketler, fitil strep serisi, kurbağa pozisyonu, opening hareketleri, sırt ve karın kasları için egzersizler, handırıta geçişler ve army circles gibi çeşitli Pilates hareketlerini içermektedir. Ayrıca uzunlamasına kutu kullanarak yapılan hareketler, kollar ve omuzlar için egzersizler, rombooid kasları için hareketler ve esneme egzersizleri de gösterilmektedir.","Her hareket için doğru teknik, omurga pozisyonu, nefes koordinasyonu ve kas odaklanması detaylı olarak anlatılmakta, ayrıca yaralanma riskini azaltma yöntemleri ve farklı yay dirençleri kullanarak egzersizlerin nasıl hafifletilebileceği veya ağırlaştırılabileceği konusunda da bilgiler verilmektedir. Video, Pilates makinesi kullanmak isteyenler için temel bir rehber niteliğindedir ancak bir ders için yeterli olmayan bir seri olarak tanımlanmaktadır."]},"endTime":1861,"title":"Başlangıç Seviyesi Reformer Pilates Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Başlangıç Seviye Reformer Pilates","list":{"type":"unordered","items":["Songül Adıgüzel, başlangıç seviye reformer pilates egzersizleri paylaşacak.","Footwork serisi ile ısınma yapılacak ve orta ya da ağır seviye yaylar kullanılacak.","Eğitmenin makinesinde kırmızı, yeşil ve siyah yaylar bulunuyor ve bunlar en ağır üç yay."]},"beginTime":2,"endTime":31,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=2&ask_summarization=1"},{"index":1,"title":"Footwork Serisi","list":{"type":"unordered","items":["Sırtüstü yatarak, omuzlar omuzluklara denk, omurga ortalı ve ayaklar kalça genişliğinde açık, topuklar yerleşecek şekilde yerleştirilir.","Dizler paralel tutulurken, ayaklar hep dorsifleksiyonda kalır ve nefes verirken itme, nefes alırken direnç tutarak öne gelme hareketi yapılır.","Omurga doğal pozisyonda olmalı, belin altı hafif boş ve omurga hiç hareket etmemeli."]},"beginTime":31,"endTime":100,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=31&ask_summarization=1"},{"index":2,"title":"Farklı Ayak Pozisyonları","list":{"type":"unordered","items":["Plantar fleksiyon pozisyonunda, dizler dümdüz yapıldıktan sonra ayak yüksekliği ayarlanır.","Pilates V'si kullanılırken, topuklar birleşik, parmak uçları hafif yanlara dönük ve ayak başparmağıyla hizalı tutulur.","Topuklar köşelere yerleştirilerek de egzersiz yapılabilir, her ekol farklı başlangıç pozisyonları kullanabilir."]},"beginTime":100,"endTime":373,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=100&ask_summarization=1"},{"index":3,"title":"Tendon Stretch Egzersizi","list":{"type":"unordered","items":["Ayaklar kalça genişliğinde açık yerleştirilir, bu şekilde ağırlığın aşağı doğru dağılımı daha iyi olur.","Tendon stretch egzersizinde aşil tendonu esnetilir, nefes alırken aşağı, nefes verirken yukarı hareket edilir.","Hareketler kontrol edilerek yapılır, hiçbir zaman makineye bırakılmamalı ve hızla bırakılmamalıdır."]},"beginTime":373,"endTime":498,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=373&ask_summarization=1"},{"index":4,"title":"Tek Bacak 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esnek ve denge bacağınız hangisi."]},"beginTime":670,"endTime":698,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=670&ask_summarization=1"},{"index":6,"title":"Fitil Strep Serisi Egzersizi","list":{"type":"unordered","items":["Fitil strep serisi için yaylar kullanılır ve ayaklar kayışlarla geçirilirken doğal omurga pozisyonuna odaklanmak gerekir.","Egzersiz sırasında lumbar lordozu korunmalı ve hareket kalça ekleminden yapılmalıdır.","Doksan dereceye kadar indirilirken hiper lordoza gitmemek ve doğal omurga pozisyonunu korumak önemlidir."]},"beginTime":698,"endTime":807,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=698&ask_summarization=1"},{"index":7,"title":"Pilates Duruşu ve Teknikler","list":{"type":"unordered","items":["Pilates duruşunda parmak uçları iki yana açık olmalı ve tüm seri boyunca korunmalıdır.","Bazı kişilerde diz ekleminin yapısından dolayı topuklar kapanmayabilir, bu durumda farklı hareket modaliteleri kullanılabilir.","Kurbağa pozisyonunda diz ve ayak baş parmağı hizalı olmalı ve hareket sırasında topuklar birbirine bastırılarak iç bacaklar aktif tutulmalıdır."]},"beginTime":807,"endTime":891,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=807&ask_summarization=1"},{"index":8,"title":"Vee Pozisyonu Egzersizi","list":{"type":"unordered","items":["Vee pozisyonunda ayaklar iki yana açılıp, doğal omurga pozisyonu korunmalı ve iç ve arka bacaklar esneyen bir yer bulunmalıdır.","Omurga omurgayı saran kaslar tarafından stabilizör olarak korunur, böylece kalça kasları daha aktif çalışır ve yaralanma riski düşer.","Egzersiz sırasında makineyi oynamamak gerekir çünkü oynaması direnci bıraktığını gösterir."]},"beginTime":891,"endTime":1076,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=891&ask_summarization=1"},{"index":9,"title":"Sırt ve Karın Kasları Egzersizi","list":{"type":"unordered","items":["Sırt ve karın kasları için kırmızı yay kullanılır ve duruma göre yay seviyesi artırılabilir veya azaltılabilir.","Bir bacak havaya kaldırılırken omurga doğal pozisyonda tutulmalı ve dizler göğüse çekme eğilimi gösterilmemelidir.","HDP egzersizinde baş kaldırılıp yuvarlayarak yükselen, eller ileri uzatılıp yavaşça yatma hareketi yapılır."]},"beginTime":1076,"endTime":1272,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1076&ask_summarization=1"},{"index":10,"title":"Army Circles Egzersizi","list":{"type":"unordered","items":["Army circles egzersizinde eller iki yana açılıp, kalça yanına kapatılırken avuç içleri kalça yönünde olmalıdır.","Hareketler dairesel olmamalı, omuz geçmemeli ve dirençler bırakılmamalıdır.","Triseps egzersizinde dirsekler bükülür, üst kol yerini bozmadan düzeltilir ve sadece dirseği düzelterek triseps hissedilir."]},"beginTime":1272,"endTime":1427,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1272&ask_summarization=1"},{"index":11,"title":"Pilates Mekanizması Kullanımı","list":{"type":"unordered","items":["Kutu uzunlamasına (longbox) makinanın üzerine konulur ve genellikle kırmızı yay kullanılır, özellikle kadınların kolları güçsüz olduğu için.","Hareket sırasında kollar öne götürülmemeli, omurga doğal pozisyonda tutulmalı ve nefes alındıktan sonra hazırlanır.","Omuzlar aşağı bastırılarak geriye hareket edilir, bu kasların daha aktif çalışmasını sağlar ve omurga hareket ettirilmemelidir."]},"beginTime":1438,"endTime":1553,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1438&ask_summarization=1"},{"index":12,"title":"Pilates Hareketleri ve Teknikler","list":{"type":"unordered","items":["Daire hareketlerinde en sık yapılan hatalar bel bölgesinde hareket etmesi, gövdenin stabil kalamaması ve el bileklerinin bükülmesidir.","Nefesler farklı mantıklarla kullanılır; hareketlerde nefes alıp verilirken omurga hareketlerine göre değişiklikler yapılır.","Çapraz tutulmuş kayışlarla iki yana hareket edilirken, kürek kemikleri birbirine doğru itilerek rombooidler çalıştırılır."]},"beginTime":1553,"endTime":1646,"href":"/video/preview/15973701393027124100?parent-reqid=1764522497314874-17081257698911477623-balancer-l7leveler-kubr-yp-vla-62-BAL&text=PILATES+%D0%A1+%D0%9B%D0%AE%D0%91%D0%9E%D0%92%D0%AC%D0%AE%21&t=1553&ask_summarization=1"},{"index":13,"title":"Esneme Hareketleri","list":{"type":"unordered","items":["Esneme hareketinde kırmızı yay kullanılır ve ayaklar omuzluklara yaslanır, öndeki ayağın ayak tahtasına yerleştirilmesi gerekir.","Başlangıçta kalça aşağıya bastırılır, sırt düz tutulur ve öndeki bacak makineye temaslı kalır.","Hareket sırasında öndeki bacak ayırdıktan sonra düzeltilir, kalça aşağıda tutulur ve esneme hareketi 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ВАШ Организм ЭТО ДОМ ДЛЯ Вашей ДУШИ!!! 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