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Önce ısınma hareketleri (yaylanma, kelebek pozisyonu, dinamik string) anlatılmakta, ardından kartal spagat, spagat açma, sepet pozisyonu ve köprü gibi ileri seviye hareketler gösterilmektedir. Ebru, esnetmenin genetik faktörlere bağlı olduğunu ancak düzenli çalışarak geliştirilebileceğini vurgulamakta ve izleyicilere kendi kapasitelerinde hareket etmelerini tavsiye etmektedir."]},"endTime":792,"title":"Jimnastik Esnetme Egzersizleri Eğitimi","beginTime":0}],"fullResult":[{"index":0,"title":"Jimnastik Esnetme Egzersizleri","list":{"type":"unordered","items":["Ebru Karaduman ve Öykü, iki jimnastikçi olarak esnetme egzersizlerini birlikte uygulayacaklarını belirtiyorlar.","Jimnastikçiler antrenmanların önünde mutlaka esnetme egzersizleri ve ısınmaları yapıyorlar.","Esnetme egzersizleri, özellikle kartal spagat gibi zor hareketleri yapabilmek için antrenman hazırlığı olarak önemlidir."]},"beginTime":15,"endTime":84,"href":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=15&ask_summarization=1"},{"index":1,"title":"İlk Esnetme Hareketleri","list":{"type":"unordered","items":["Matın başına gelerek dizleri bükmeden öne ve geri yürüyerek arka bacakları esnetme egzersizi yapılıyor.","Şınav pozisyonuna gidip geri dönerek arka bacaklar iyice esnetiliyor.","Kelebek hareketi, jimnastikçilerin olmazsa olmaz hareketlerinden biridir."]},"beginTime":84,"endTime":177,"href":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=84&ask_summarization=1"},{"index":2,"title":"Dinamik Esnetme Egzersizleri","list":{"type":"unordered","items":["Dirsekleri yere koyup bir bacağını uzatarak tempolu hareketlerle dinamik esnetme egzersizi yapılıyor.","Bu hareketlere \"dinamik string\" deniyor ve aktif bir esnetme egzersizi sağlıyor.","Jimnastikte her yaşta aynı esnetme egzersizleri yapılıyor."]},"beginTime":177,"endTime":279,"href":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=177&ask_summarization=1"},{"index":3,"title":"Spagat Açma Egzersizleri","list":{"type":"unordered","items":["Spagat açmak için önce bacaklar hafif açılıyor ve aktif hareketler yapılıyor.","Dizlerin üzerine gelip bacakları yana açarak kasıkların iç ve bacakların açılması sağlanıyor.","Kurbağa pozisyonunda kalça iyice aşağı iniyorsa, kartal yapmaya hazır olunduğunu gösteriyor."]},"beginTime":279,"endTime":398,"href":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=279&ask_summarization=1"},{"index":4,"title":"Spagat Açma Teknikleri","list":{"type":"unordered","items":["Bacaklar açılarak kartal pozisyonu yapılıyor ve dinamik ve statik hareketler uygulanıyor.","Spagat açmak için önce bir dizin yerde diğerini koyup öne geri hareketlerle başlanıyor.","Herkes kendi kapasitesinde ve açısında esnetme egzersizleri yapmalı, genetik etkili olsa da esnetme geliştirilebilir bir özellik."]},"beginTime":398,"endTime":576,"href":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=398&ask_summarization=1"},{"index":5,"title":"Diğer Esnetme Hareketleri","list":{"type":"unordered","items":["Sepet pozisyonu göstermek için önce köprü pozisyonu yapılıyor.","Köprü yapmak için avuç içlerini kulakların yanına yerleştirip başın üzerine gelip kollara basarak kuvvetleniyor.","Omuzları ve kolları rahatlatmak için elleri arkaya yerleştirip kaydırarak hareket ediliyor."]},"beginTime":576,"endTime":778,"href":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=576&ask_summarization=1"}],"linkTemplate":"/video/preview/15523746606413374867?parent-reqid=1770020194591183-6402625950236354543-balancer-l7leveler-kubr-yp-klg-1-BAL&text=Stretching+Regular+-+Topic&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Evde Cimnastik ve Esnetme Egzersizleri! 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Then this 30-minute full-body stretch class is exactly what you need! 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