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etkili popo kaldırma ve kalça hareketleri için kendini bana bırak ve sadece 10 dakikada maksimum kalça çalışması başlıyor! #popo #popokaldırma #kalçahareketleri İzleyebileceğiniz Diğer Videolar...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/777001/2171d0128747bcee9a4d40ff75b9fa4f/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/kVAuIQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"3","reqid":"1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=videoid:17681176892093637278","teaser":[{"list":{"type":"unordered","items":["Bu video, Ebru Karaduman tarafından sunulan bir fitness egzersiz videosu. Ebru, izleyicilere on dakikalık maksimum kalça çalışması sunuyor.","Videoda Ebru, en etkili popo kaldırma ve kalça hareketlerini adım adım gösteriyor. Hareketler arasında tek bacak hareketleri, squat, zıplamalar, bacak kaldırma ve shoulder bridge gibi egzersizler yer alıyor. Video sonunda Ebru, izleyicilere 21 gün süreyle bu hareketleri yapmalarını ve sonuçlarını paylaşmalarını öneriyor. Ayrıca her gün sadece on dakika ayırıp bu egzersizleri yapmanın vücudun dinç ve dinamik kalması için yeterli olduğunu vurguluyor."]},"endTime":796,"title":"En Etkili Popo ve Kalça Hareketleri","beginTime":0}],"fullResult":[{"index":0,"title":"Popo Kaldırma ve Kalça Hareketleri","list":{"type":"unordered","items":["Ebru Karaduman, on dakikalık maksimum kalça çalışması için etkili popo kaldırma ve kalça hareketleri sunuyor.","Antrenman sırasında maksimum efor sarf edilecek ve popolar kalkacak."]},"beginTime":8,"endTime":48,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=8&ask_summarization=1"},{"index":1,"title":"İlk Kalça Egzersizleri","list":{"type":"unordered","items":["Sağ bacak öne gelerek kısa ve hızlı hareketlerle kalça çalışması başlıyor.","Sağ bacak yana doğru açılıp kapatılarak dengede çalışılıyor.","Sağ bacak yüklenerek kaldırıp indirme hareketleri yapılıyor."]},"beginTime":48,"endTime":136,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=48&ask_summarization=1"},{"index":2,"title":"Sol Bacak Egzersizleri","list":{"type":"unordered","items":["Sol bacak öne gelerek büyük açılarla kalça çalışması yapılıyor.","Sol bacakta da kısa ve hızlı hareketlerle kalça çalışması devam ediyor."]},"beginTime":136,"endTime":215,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=136&ask_summarization=1"},{"index":3,"title":"Sumo Squat Egzersizi","list":{"type":"unordered","items":["Bacaklar omuz genişliğinden biraz daha açık pozisyonda sumo squat egzersizi yapılıyor.","İndirme hareketinde kalça içeriye doğru yuvarlanıyor.","Bu hareket kalçaların yuvarlak ve yukarıya kalkmasını sağlıyor."]},"beginTime":215,"endTime":296,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=215&ask_summarization=1"},{"index":4,"title":"Zıplama Egzersizi","list":{"type":"unordered","items":["Daha kapalı ayak pozisyonunda, ayaklar karşıyı göstererek zıplama egzersizi yapılıyor.","Minik zıplamalar yaparken parmak uçları yerden ayrılsın."]},"beginTime":296,"endTime":342,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=296&ask_summarization=1"},{"index":5,"title":"Bacak Uzatma Egzersizi","list":{"type":"unordered","items":["Bacaklar uzatılıp yukarı çekiliyor, sanki bir ağırlığı ittiriyormuş gibi hareket ediliyor.","Bacaklar önce yukarı çekiliyor, sonra yana uzatılıp çekiliyor."]},"beginTime":342,"endTime":469,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=342&ask_summarization=1"},{"index":6,"title":"Yüzüstü Kalça Egzersizi","list":{"type":"unordered","items":["Yüzüstü yatıp eller alnının altına konuluyor, ayaklar birleştiriliyor.","Kalçalar yukarı kaldırılıp birbirine yaklaşması sağlanıyor."]},"beginTime":469,"endTime":551,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=469&ask_summarization=1"},{"index":7,"title":"Shoulder Bridge Egzersizi","list":{"type":"unordered","items":["Shoulder bridge egzersizinde eller kalça kemiklerinin üzerinde tutuluyor.","Dizler arasındaki açı korunarak minik hareketlerle kalça yukarı ittiriliyor.","Bir bacak yukarı kaldırılarak ağırlık arttırmak için egzersiz zorlaştırılıyor."]},"beginTime":551,"endTime":655,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=551&ask_summarization=1"},{"index":8,"title":"Kalça Süreci ve Kapanış","list":{"type":"unordered","items":["Egzersizler sonunda minik bir kalça süreci yapılıyor.","Bu hareketleri her gün yapmak ve yirmi bir gün boyunca devam etmek öneriliyor.","Kalça hareketlerini her antrenmanda yapmak veya antrenman yapamadığında bile en az on dakika ayırıp yapmak önemle vurgulanıyor."]},"beginTime":655,"endTime":785,"href":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=655&ask_summarization=1"}],"linkTemplate":"/video/preview/17681176892093637278?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Sadece 10 Dakika! 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Eğitmen, dört ayak pozisyonundan başlayarak adım adım bir egzersiz kombinasyonu sunmaktadır. Her hareket için doğru teknik, kasların nasıl çalıştırılacağı ve kaç tekrar yapılması gerektiği detaylı olarak anlatılmaktadır. 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genişliği kadar açık olmalıdır.","Hareket sırasında dirsek eklemleri çok fazla tek yöne zorlanmamalı ve postür önemlidir.","Sağ bacak uzatılıp, popo kasları sıkılıp gevşetilerek yirmibeş tekrar yapılmalıdır."]},"beginTime":39,"endTime":117,"href":"/video/preview/17881396935720952760?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=39&ask_summarization=1"},{"index":2,"title":"Popo Kaslarının Farklı Bölgelerini Çalıştırma","list":{"type":"unordered","items":["İlk pozisyondan bir tık yukarı kalkarak poponun orta bölgesini çalıştırabilirsiniz.","En üst pozisyonda gluteus maximus kası çalıştırılır ve poponun tüm üç kası bu açılandırma ile çalıştırılır.","Her pozisyonda yirmibeş tekrar yapılarak toplam yetmişbeş tekrar 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Sadece bir kaç haraketle vücudunuzu forma girdirmek istiyorsanız...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1772156/b15687dcc653ba73c4b31c632058c700/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/t-hxCwEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"10","reqid":"1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=videoid:9588199262107939274","teaser":[{"list":{"type":"unordered","items":["Bu video, bir kişinin evde yapılabilecek karın ve kalça egzersizlerini gösterdiği bir fitness eğitim içeriğidir. Konuşmacı kendisini spor hoca olmadığını ancak bu hareketlerin etkili olduğunu belirtiyor.","Video, evde düz bir karın ve yuvarlak bir popo için yapılan rutini adım adım gösteriyor. 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(YAZA Benimle Hazirlanin) Ayrıcalıklardan yararlanmak için bu kanala katılın: / @ezgisert Bu videoların devamının gelmesini istiyorsanız "beğeni" ve &quo...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/910030/736522648cdc4ab96ddebb3f95ff7149/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/p7C2NwIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"13","reqid":"1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=videoid:16124125107943973761","teaser":[{"list":{"type":"unordered","items":["Bu video, bir fitness eğitmeni tarafından sunulan kalça ve bacak antrenmanı programıdır. Eğitmen, izleyicilere üç ay boyunca düzenli olarak tüm vücut antrenmanı videoları çekeceğini belirtiyor.","Video, kısa bir ısınma egzersiziyle başlayıp ardından beş farklı kalça ve bacak egzersizini gösteriyor. Egzersizler arasında squat, kalça sıkma hareketleri, bacak açma egzersizleri ve smo squat gibi hareketler yer alıyor. Eğitmen, her hareketi adım adım gösteriyor ve doğru teknikleri açıklıyor. Ayrıca, izleyicilerin yorumlarını okuduğunu belirterek gelecek videolar için önerilerini istiyor."]},"endTime":690,"title":"Kalça ve Bacak Egzersiz Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Program Tanıtımı","list":{"type":"unordered","items":["Muhteşem bir kalça ve bacak egzersiz programı paylaşılacak.","Yaza kadar üç ay boyunca her hafta düzenli tüm vücut antrenmanı videoları çekilecek.","İki ayda muhteşem bir vücuda sahip olmak için etkili hareketler paylaşılacak."]},"beginTime":6,"endTime":36,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=6&ask_summarization=1"},{"index":1,"title":"Egzersiz Malzemeleri ve Hazırlık","list":{"type":"unordered","items":["Alet edevat kullanmak istenmedi, ancak sonraki videolarda ağırlık kullanılabilir.","Lastikli antrenman çok etkili olduğu için lastik edinilmesi tavsiye ediliyor.","Üç-beş dakikalık hızlı bir ısınma yapılacak."]},"beginTime":36,"endTime":161,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=36&ask_summarization=1"},{"index":2,"title":"İlk Egzersiz - Squat","list":{"type":"unordered","items":["İlk hareket squat olarak başlanıyor.","Squat yaparken dizlerin ayak hizasını geçmemesi önemli.","Egzersiz onbeş tekrar ve iki set olarak yapılacak."]},"beginTime":161,"endTime":264,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=161&ask_summarization=1"},{"index":3,"title":"İkinci Egzersiz","list":{"type":"unordered","items":["İkinci egzersiz kalça kısmını çok yakıyor.","Dizlerin hizasında eğilerek yapılıyor.","Egzersiz sırasında kalça sıkılıyor ve elinize su şişesi alınabilir."]},"beginTime":264,"endTime":468,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=264&ask_summarization=1"},{"index":4,"title":"Üçüncü Egzersiz","list":{"type":"unordered","items":["Üçüncü hareket daha kolay yapılıyor.","Bacaklar uçurularak esneme pozisyonu gibi düşünülüyor.","Elinizde ağırlık olabilir, ancak gösterimde el boş kullanılıyor."]},"beginTime":468,"endTime":538,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=468&ask_summarization=1"},{"index":5,"title":"Son Egzersiz - Sumo Squat","list":{"type":"unordered","items":["Son hareket iç bacakları çalıştıracak.","Sumo squat olarak ayaklar dışa doğru açılıyor.","Parmak uçları dışarıya bakarak onbeş sayı tekrar ediliyor."]},"beginTime":538,"endTime":639,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=538&ask_summarization=1"},{"index":6,"title":"Kapanış ve Gelecek Videolar","list":{"type":"unordered","items":["Bu program birinci seviye kalça egzersiz programı olarak tamamlanıyor.","Bir sonraki videonun ne olmasını istedikleri yorum olarak bırakabilirler.","Kalça-bacak, üst bölge ve bacak için ayrı programlar yapılacak."]},"beginTime":639,"endTime":690,"href":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=639&ask_summarization=1"}],"linkTemplate":"/video/preview/16124125107943973761?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"10 dakikada büyük şekilli kalçalar! 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Ana egzersiz olarak hip thrust tanıtılıyor ve barbell, dumbbell veya vücut ağırlığı ile nasıl yapılacağı gösteriliyor. Teknik detayları (topuklara yoğunlaşma ve dizlerin yana açılması) vurgulanarak, kalça kaslarını etkili bir şekilde çalıştırmanın yolları paylaşılıyor."]},"endTime":136,"title":"Kalça Kasları İçin Etkili Egzersizler","beginTime":0}],"fullResult":[{"index":0,"title":"Kalça Kasları İçin Önemli Bilgiler","list":{"type":"unordered","items":["Blutius grubu, hem estetik hem performans hem de sağlık için bir sporcunun en önemli kas grubudur.","İnsanlar kalça kasları için egzersiz seçiminde ve teknikte hata yapabilmektedir.","Squat, kalça için iyi bir egzersiz değildir çünkü birçok insan kalçasını aktive etmeyi bilmez ve yükün çoğunu quadricepsler alır."]},"beginTime":2,"endTime":32,"href":"/video/preview/16196637527803964899?parent-reqid=1751798686763054-6772369443393624801-balancer-l7leveler-kubr-yp-klg-123-BAL&text=video+arama+kal%C3%A7a&t=2&ask_summarization=1"},{"index":1,"title":"Kalça İçin Verimli Egzersizler","list":{"type":"unordered","items":["Deadlift, kalça için çok daha verimli bir 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