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Eğitmen, Sefa adında bir arkadaşıyla birlikte antrenman yapmaktadır.","Videoda, karın kaslarını etkili bir şekilde çalıştırabilecek dört farklı hareket gösterilmektedir. Her hareket için tekrar aralığı, set sayısı ve dinlenme süreleri detaylı olarak anlatılmaktadır. Antrenman, karın kaslarını iyi formda çalıştırmayı amaçlamakta ve izleyicilere kendi seviyelerine göre ayarlayabilecekleri bir program sunmaktadır. Video sonunda, antrenmanın sadece karın çalışmasıyla sınırlı olmadığını, kardiyo ve sağlıklı beslenme gibi diğer faktörlerin de önemini vurgulayan bilgiler verilmektedir."]},"endTime":785,"title":"Etkili Karın Antrenmanı Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Karın Antrenmanı Tanıtımı","list":{"type":"unordered","items":["Videoda verimsiz karın antrenmanı yapmanın nedenleri açıklanıyor ve bu programda karına iyi aktivasyon verecek hareketler kullanılacak.","Antrenman sırasında eğitmen hareketleri gösterirken, izleyicilerle birlikte yapacaklar."]},"beginTime":1,"endTime":40,"href":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=1&ask_summarization=1"},{"index":1,"title":"İlk Hareket - Bacaklar Havada","list":{"type":"unordered","items":["İlk harekette bacaklar havada tutulur ve 12 tekrar aralığında setler yapılır.","Setler arasında 20-40 saniye dinlenme süresi verilir.","İkinci sette de 12-10 tekrar aralığı uygulanır ve yorulduğunda yanlara gitme hareketi bırakılabilir."]},"beginTime":40,"endTime":169,"href":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=40&ask_summarization=1"},{"index":2,"title":"İkinci Hareket - El Yanda İtme","list":{"type":"unordered","items":["İkinci harekette dümdüz yukarı kaldırma yerine el yanda itme hareketi yapılır.","Bu hareket karnın alt bölgesinin aktivasyonunu sağlar ve 6-10 tekrar aralığı uygulanır.","Üçüncü sette minimum 5 tekrar, maksimum 10 tekrar aralığına geçilir."]},"beginTime":169,"endTime":336,"href":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=169&ask_summarization=1"},{"index":3,"title":"Üçüncü Hareket - Bacaklarla Kolları Yaklaştırma","list":{"type":"unordered","items":["Üçüncü harekette bacaklarla kolları birbirine yakınlaştırma hareketi yapılır.","İlk set 10 veya 6 tekrar aralığında yapılır.","Setler arasında dinlenme süresi kişiye göre değişir, 20-40 saniye arasında ayarlanabilir."]},"beginTime":336,"endTime":473,"href":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=336&ask_summarization=1"},{"index":4,"title":"Dördüncü Hareket - Plank Twist","list":{"type":"unordered","items":["Plank pozisyonunda (dirsekler ve parmak ucu üzerinde) sağa sola twist hareketi yapılır.","Hareket 30-40 saniye aralığında yapılır, gidebilecek kadar 1 dakikaya kadar uzatılabilir.","İki set bu hareketle yapılır."]},"beginTime":473,"endTime":620,"href":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=473&ask_summarization=1"},{"index":5,"title":"Son Hareket ve Kapanış","list":{"type":"unordered","items":["Son hareket için ortalama 3 set yapılır, durumuna göre bir set daha eklenebilir.","Antrenman sonrası 40 dakika kardiyo yapmanın önemli olduğu vurgulanır.","Program haftanın 3-4 günü, minimum 2 gün yapılabilir ve 30 gün süreyle devam ettirilebilir."]},"beginTime":620,"endTime":775,"href":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=620&ask_summarization=1"}],"linkTemplate":"/video/preview/17577505194062867052?parent-reqid=1751437566636107-7768524659704566615-balancer-l7leveler-kubr-yp-klg-305-BAL&text=Erkek+Karin+Kasi+selfie&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Karın kası programı! 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