Sadece 10 Dakika! POPO Kaldirma! | Kalça Şekillendirme Egzersizi!
1,7milyon1,7 milyon izleme
Yayın tarihi 11 haz 201911 haz 2019
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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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+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=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+kal%C3%A7a&t=655&ask_summarization=1"}],"linkTemplate":"/video/preview/17681176892093637278?parent-reqid=1751452711614259-13315029965400506914-balancer-l7leveler-kubr-yp-vla-70-BAL&text=%C3%87%C4%B1t%C4%B1r+kal%C3%A7a&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Sadece 10 Dakika! 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