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İlk olarak doğru nefes alma tekniği (diyafram nefesi) gösterilmekte, ardından natural imprint pozisyonu, kaburgaların doğru konumlanması, kürek kemiklerinin sabitliği ve boyunun doğru konumlanması gibi temel pilates prensipleri açıklanmaktadır. Program, her gün Kanal D'de yayınlanacak olup, bu hafta tüm vücut egzersizleri, önümüzdeki hafta ise karın egzersizleri, selülit savaşı, kol inceltme gibi özel egzersizler sunulacağı belirtilmektedir."]},"endTime":3538,"title":"Zinde Kal Pilates Programı","beginTime":0}],"fullResult":[{"index":0,"title":"Zinde Kal Programı Başlıyor","list":{"type":"unordered","items":["Kanal D'de Ebru Şalıyla \"Zinde Kal\" programı her gün sabah saatlerinde yayınlanmaya başlıyor.","Programda pilates, sağlıklı yaşam ve güzellik tüyoları gibi konular ele alınacak.","Programda Armağan ve Meltem hocalarla birlikte pilates egzersizleri yapılacak."]},"beginTime":23,"endTime":84,"href":"/video/preview/18029868482137189148?parent-reqid=1752048113637608-10701661025802060057-balancer-l7leveler-kubr-yp-vla-236-BAL&text=Ebru+%C5%9Eall%C4%B1+domalma&t=23&ask_summarization=1"},{"index":1,"title":"Pilates'in Faydaları","list":{"type":"unordered","items":["Pilates gençleştirir, bağışıklık sistemini güçlendirir ve sağlığı iyileştirir.","Pilates hem zayıflatır, hem inceltir, hem boy uzatır ve antidepresan etkisi olan dünyanın en etkili egzersizidir.","Önümüzdeki hafta süper karın egzersizleri, selülit savar, kol inceltme, bacak sıkılaştırma gibi çeşitli egzersizler yapılacak."]},"beginTime":84,"endTime":154,"href":"/video/preview/18029868482137189148?parent-reqid=1752048113637608-10701661025802060057-balancer-l7leveler-kubr-yp-vla-236-BAL&text=Ebru+%C5%9Eall%C4%B1+domalma&t=84&ask_summarization=1"},{"index":2,"title":"Doğru Nefes Tekniği","list":{"type":"unordered","items":["Pilates egzersizlerinde burnumuzdan alıp ağzımızdan veren diyafram nefesi kullanılır.[Nl]- Doğru nefes almak bağışıklık sistemini güçlendirir, beyne ve hücrelere daha fazla oksijen gitmesini sağlar.","Nefes verirken negatif enerjilerden arındığınızı hissedebilirsiniz."]},"beginTime":154,"endTime":241,"href":"/video/preview/18029868482137189148?parent-reqid=1752048113637608-10701661025802060057-balancer-l7leveler-kubr-yp-vla-236-BAL&text=Ebru+%C5%9Eall%C4%B1+domalma&t=154&ask_summarization=1"},{"index":3,"title":"Pilates Prensipleri","list":{"type":"unordered","items":["Natural imprint pozisyonunda hafif bir bel boşluğu olmalı, imprint pozisyonunda ise pub yukarı kaldırılmalı.","Kaburgaların doğru konumlanması için iki kaburganın arasında hemen hemen iki santim boşluk olmalı ve leğen kemiğine doğru dümdüz inmeli.","Kaburgaları kapatmak karayağlardan kurtulmak için çok önemlidir."]},"beginTime":241,"endTime":391,"href":"/video/preview/18029868482137189148?parent-reqid=1752048113637608-10701661025802060057-balancer-l7leveler-kubr-yp-vla-236-BAL&text=Ebru+%C5%9Eall%C4%B1+domalma&t=241&ask_summarization=1"},{"index":4,"title":"Kürek Kemikleri ve Boyun Prensipleri","list":{"type":"unordered","items":["Kürek kemiklerinin sabitliğini korumak için dirsekleri dümdüz tutup, öne doğru giderken kürek kemiklerini birbirinden uzaklaştırıp yakınlaştırmak gerekir.","Boyunun iki omzunun tam ortasına oturması ve kontrollü hareket etmesi önemlidir.","Boyun fıtığı ve bel fıtığı olan kişiler pilatese başlamadan önce doktorlarına danışmalıdır."]},"beginTime":391,"endTime":595,"href":"/video/preview/18029868482137189148?parent-reqid=1752048113637608-10701661025802060057-balancer-l7leveler-kubr-yp-vla-236-BAL&text=Ebru+%C5%9Eall%C4%B1+domalma&t=391&ask_summarization=1"}],"linkTemplate":"/video/preview/18029868482137189148?parent-reqid=1752048113637608-10701661025802060057-balancer-l7leveler-kubr-yp-vla-236-BAL&text=Ebru+%C5%9Eall%C4%B1+domalma&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Ebru Şallı ile Zinde Kal 1. 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