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Önce ısınma hareketleri, ardından loop band kullanarak kollar ve omuzlar için egzersizler, son olarak da şınav ve plank gibi hareketler yer alıyor. Eğitmen, uzun saatler masa başında çalışanlar için üst vücut egzersizlerinin önemini vurguluyor ve tüm video serisinin başlangıç seviyesinde olduğunu, ilerleyen haftalarda orta seviye hareketlere geçileceğini belirtiyor."]},"endTime":444,"title":"Üst Vücut Egzersiz Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"Üst Vücut Egzersizine Giriş","list":{"type":"unordered","items":["Üst vücut çalıştırma egzersizine ısınma ve pes etme hareketleriyle başlanacak.","Omuz, boyun fıtığı, karpal tünel veya tenisçi dirseği gibi sakatlıklar varsa önce doktora danışılmalı.","Egzersizler dik oturarak, sandalyeye veya pilates topuna oturarak yapılabilir."]},"beginTime":1,"endTime":41,"href":"/video/preview/17064146314436244272?parent-reqid=1752664550355621-6497600934586445406-balancer-l7leveler-kubr-yp-sas-181-BAL&text=G%C3%B6%C4%9F%C3%BCs%2BDikle%C5%9Ftirme&t=1&ask_summarization=1"},{"index":1,"title":"Omuz ve Kol Egzersizleri","list":{"type":"unordered","items":["Kollar önüne kaldırılıp, omuzlar hafifçe ileri ve geri hareket ettirilerek kürek kemiğinin hareket kabiliyeti kavrulur.","Kollar geniş açılıp, nefes alırken çene kaldırılıp, nefes verirken kollar ileriye uzatılır.","Kollar yukarı kaldırılıp, sağa ve sola bükülerek hareket edilir."]},"beginTime":41,"endTime":100,"href":"/video/preview/17064146314436244272?parent-reqid=1752664550355621-6497600934586445406-balancer-l7leveler-kubr-yp-sas-181-BAL&text=G%C3%B6%C4%9F%C3%BCs%2BDikle%C5%9Ftirme&t=41&ask_summarization=1"},{"index":2,"title":"Önleyici Hekimlik ve Loop Band Egzersizleri","list":{"type":"unordered","items":["Uzun saatler masa başında çalışanlar üst vücut çalışarak kendilerini güçlendirmelidir.","Avuç içlerini birleştirmek kambur ve kifoza doğru gitmeyi önler.","Loop band kullanarak dirsekler vücuduna yaslı, minik minik dışa doğru itme hareketi 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