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abone olmak ve en yeni videolarımdan haberdar olmak için tıklayın ► https://goo.gl/324dpu Kanalıma abone olmak ve en yeni videolarımdan haberdar olmak için tıklayın ►...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3473169/cbe7f28b25ca853e578b99db5419615e/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/u-LGfgAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"3","reqid":"1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=videoid:14890587300546546073","teaser":[{"list":{"type":"unordered","items":["Bu video, Ebru Karaduman tarafından sunulan bir Pilates egzersiz dersidir. Eğitmen, evde basit ekipmanlarla (dambıl ve koltuk yastığı) Pilates egzersizleri göstermektedir.","Videoda Pilates egzersizlerinin temel prensipleri ve nefes teknikleri vurgulanmaktadır. İçerik, sırt üstü pozisyonda başlayan bacak kaldırma hareketleri, karın kasları için egzersizler, iç bacaklar için yastıklı hareketler, \"kelebek\" olarak adlandırılan hareket, dizlerin bükülmesi, bacakların açılması ve soğuma egzersizleri gibi çeşitli Pilates tekniklerini kapsamaktadır.","Her hareket için doğru postür, teknik ve nefes alma-verme teknikleri detaylı olarak anlatılmakta, zorluk seviyesi kademe kademe artırılmaktadır. Video, evde Pilates yapmak isteyenler için kapsamlı bir antrenman sunmakta ve egzersizlerin sonunda izleyicilere kendilerini iyi hissetmeleri için teşekkür etmeleri ve kardiyovasküler antrenman yapmaları önerilmektedir."]},"endTime":2415,"title":"Evde Pilates Egzersizi","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Egzersizine Giriş","list":{"type":"unordered","items":["Ebru Karaduman, pilates egzersizi yapmak için izleyicilere davet ediyor.","Egzersiz için dambıl ve koltuk yastığı gerekiyor, pilates topunun yerine yastık kullanılabilir.","Pilates egzersizlerinde nefes alıp verişlere odaklanılmalı ve tüm hareketler yavaş, kontrollü bir şekilde yapılmalı."]},"beginTime":1,"endTime":34,"href":"/video/preview/14890587300546546073?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1&ask_summarization=1"},{"index":1,"title":"İlk Nefes Egzersizleri","list":{"type":"unordered","items":["Derin nefes alıp verirken kollar yukarı ve yanlara kaldırılıyor.","Parmak uçlarına uzanıp topuğa indirme hareketi yapılıyor.","Bacaklar omuz genişliğinde açılıp, omuzlar geriye doğru çevrilerek sırt kasları çalıştırılıyor."]},"beginTime":34,"endTime":158,"href":"/video/preview/14890587300546546073?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=34&ask_summarization=1"},{"index":2,"title":"Omurga ve Bacak Egzersizi","list":{"type":"unordered","items":["Derin nefes verirken omurga yuvarlanarak aşağıya iniliyor.","Arka bacak kasları hissedilirken, bir bacak büktükten sonra diğerine geçiliyor.","Eller ve ayaklar yürüttükten sonra derin nefes alıp başlangıç pozisyonuna dönülüyor."]},"beginTime":158,"endTime":236,"href":"/video/preview/14890587300546546073?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=158&ask_summarization=1"},{"index":3,"title":"Dambıl ile Dengeli 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aşağı doğru yuvarlanır.","Egzersiz sırasında omuzlar geriye doğru yuvarlanır ve vücut yukarı doğru yuvarlanırken, omuzlar geriye doğru yuvarlanır ve vücut aşağı doğru yuvarlanır."]},"beginTime":151,"endTime":402,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=151&ask_summarization=1"},{"index":3,"title":"Pilates'in İleri Teknikleri","list":{"type":"unordered","items":["Pilates'te \"plank\" pozisyonunda, nefes alırken vücut aşağı doğru yuvarlanır ve nefes verirken vücut yukarı doğru yuvarlanır.","\"Downward facing dog\" (ters V) pozisyonunda, nefes alırken bacaklar yukarı kaldırılır ve nefes verirken bacaklar aşağı doğru indirilir.","Pilates'te \"knee hover\" pozisyonunda, nefes alırken bacaklar yukarı kaldırılır ve nefes verirken bacaklar aşağı doğru indirilir.","Pilates'te \"pike\" pozisyonunda, nefes alırken bacaklar yukarı kaldırılır ve nefes verirken bacaklar aşağı doğru indirilir."]},"beginTime":402,"endTime":660,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=402&ask_summarization=1"},{"index":4,"title":"Pilates Temel Egzersizleri","list":{"type":"unordered","items":["İlk egzersizde ayaklar yavaşça kaldırılıp indiriliyor ve bu sadece temel bir seans olduğu hatırlatılıyor.","Knee hover pozisyonunda 10 saniye egzersiz yapılıyor ve ardından çocuk pozisyonunda 5 saniye nefes alınarak oturuluyor.","Cat stretch pozisyonunda nefes alınarak göğüs aşağı, kalça yukarı hareket ediliyor ve omuzlar birbirinden uzaklaşıyor."]},"beginTime":661,"endTime":935,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=661&ask_summarization=1"},{"index":5,"title":"Pilates V Pozisyonu","list":{"type":"unordered","items":["Pilates V pozisyonunda sağ bacak dışarı çıkarılıp, topuklar yerde tutularak sağ ve sol topuklar sırayla kaldırılıyor.","Topuklar birleştirilip, topuklar yukarı kaldırılıp sıkılarak bacakların arka kısmında hissedilir bir gerginlik oluşturuluyor.","Bu pozisyonda squat yaparak zorluk artırılıyor ve son olarak küçük pulslar verilerek egzersiz tamamlanıyor."]},"beginTime":935,"endTime":1099,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=935&ask_summarization=1"},{"index":6,"title":"Yüksek Plank ve Çocuk Pozisyonu","list":{"type":"unordered","items":["Üç adım atarak yüksek plank pozisyonuna geçiliyor ve glutes, iç bacaklar ve core kasları kullanılarak 10 saniye egzersiz yapılıyor.","Kneeler kalçaların altına getirilerek 10 saniye daha egzersiz yapılıyor ve ardından çocuk pozisyonunda 5 saniye nefes alınarak oturuluyor.","Tüm egzersizler tamamlandıktan sonra tüm dört ayak pozisyonunda başlanıyor."]},"beginTime":1099,"endTime":1178,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1099&ask_summarization=1"},{"index":7,"title":"Yan Yatış Egzersizleri","list":{"type":"unordered","items":["Yan yatış pozisyonunda kalça hizasının korunması önemlidir ve farklı pozisyonlarda egzersiz yapılabilir.","Bir bacak yukarı kaldırılıp, ayak parmakları işaret edilerek yukarı ve aşağı hareket ettiriliyor.","Bacak yukarı kaldırılıp, ayak parmakları işaret edilerek yukarı ve aşağı hareket ettirilirken, küçük daireler çizerek egzersiz tamamlanıyor."]},"beginTime":1178,"endTime":1356,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1178&ask_summarization=1"},{"index":8,"title":"Pilates Egzersizleri","list":{"type":"unordered","items":["Ayak parmaklarını bükerek ve ayaklarını aşağı doğru hareket ettirerek uzunluk hissi yaratılıyor.","Küçük daireler çizerek hip dengesini geliştirmek için egzersiz yapılıyor.","Egzersiz sırasında core, armpit ve ribcage'in etkin bir şekilde çalışması sağlanıyor."]},"beginTime":1359,"endTime":1427,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1359&ask_summarization=1"},{"index":9,"title":"Pelvis Pozisyonu","list":{"type":"unordered","items":["Yatık pozisyonda, ayaklar mat üzerinde sabit tutulurken, eller genellikle tamamen aşağı doğru konumlandırılıyor.","Pelvis pozisyonunda ya düz bir sırt (kuyruk kemiği mat üzerinde) ya da aşırı bir sırt eğimi (büyük bir kemer) olmamalı, orta bir pozisyon bulunmalı.","Egzersiz sırasında kalça ve sırt nötr ve etkin bir şekilde tutulmalı, kalça korunmalı ve sırt güvenli bir şekilde hareket etmeli."]},"beginTime":1427,"endTime":1585,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1427&ask_summarization=1"},{"index":10,"title":"19/90 Pozisyonu","list":{"type":"unordered","items":["Eller mat üzerinde, bir bacak tabletop pozisyonunda (90 derece) tutulurken, diğer bacak da tabletop pozisyonuna getirilir.","Bir bacak yukarı doğru kaldırılırken, diğer bacak tabletop pozisyonunda tutulur ve bu pozisyon dört kez tekrarlanır.","Egzersiz sırasında ayak parmakları mat üzerinde sabit tutulurken, bacak yukarı kaldırılır ve bu pozisyon dört kez tekrarlanır."]},"beginTime":1585,"endTime":1657,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1585&ask_summarization=1"},{"index":11,"title":"Pilates Serisi","list":{"type":"unordered","items":["Pilates serisi, kalçaları açmak için hızlı bir akışla devam eder.","Yüksek plank pozisyonunda, bir bacak dışarı doğru uzatılır ve diğer bacak içeri doğru getirilir.","Egzersiz serisi, aşağı doğru köpek pozisyonunda, ellerin geriye doğru hareket ettirilmesi ve yavaşça yukarı doğru yuvarlanma hareketiyle sona erer."]},"beginTime":1657,"endTime":1749,"href":"/video/preview/2573781709438084363?parent-reqid=1769775046822129-15426623154532543270-balancer-l7leveler-kubr-yp-klg-208-BAL&text=Pilates++-+Topic&t=1657&ask_summarization=1"},{"index":12,"title":"Serinin Sonu","list":{"type":"unordered","items":["Bu egzersiz serisi sadece birinci seans olup, toplam on üç seans daha devam edecek.","Eğitmen Akati Jagmohan, izleyicilere \"Barış, Sevgi ve Pilates\" mesajını ileterek sonraki seanslarda görüşmek üzere veda 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