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Ebru, evde bacak açma egzersizlerini adım adım göstermektedir.","Videoda evde kolayca uygulanabilecek bacak açma teknikleri anlatılmaktadır. İçerik, ısınma egzersizleriyle başlayıp, yastık ve koltuk kullanarak yapılan çeşitli pozisyonlar (kelebek pozisyonu, kurbağa pozisyonu, kartal hareketi, spagat egzersizi) gösterilmektedir. Ebru, her gün en az 10 dakikalık düzenli egzersizle bir ay içinde bacak açılımının gelişebileceğini vurgulamaktadır.","Ebru, izleyicilere destek vererek acıya dayanmanın gelişim için önemli olduğunu hatırlatmakta ve evde kolayca uygulanabilecek teknikleri detaylı olarak göstermektedir."]},"endTime":1154,"title":"Evde Bacak Açma Egzersizleri","beginTime":0}],"fullResult":[{"index":0,"title":"Evde Bacak Açma Egzersizleri","list":{"type":"unordered","items":["Ebru Karaduman, evde bacak açma egzersizleri hakkında video çekeceğini belirtiyor.","Evde bacakları en iyi şekilde açabilmenin formülünü izleyicilere aktaracağını söylüyor.","Egzersizlerde en büyük yardımcı olarak yastık ve koltuk gösteriyor."]},"beginTime":8,"endTime":80,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=8&ask_summarization=1"},{"index":1,"title":"Başlangıç İsınma Egzersizleri","list":{"type":"unordered","items":["Önce derin nefes alarak ısınma yapılıyor.","Ayak tabanlarını birleştirerek \"kelebek\" pozisyonu alınarak kasıklar açılıyor.","Dirseklerle diz teması sağlanarak vücut ağırlığı öne bastırılarak kasıklar açılmaya çalışılıyor."]},"beginTime":80,"endTime":149,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=80&ask_summarization=1"},{"index":2,"title":"Bacak Açma Teknikleri","list":{"type":"unordered","items":["Bir bacağın açılıp diğerinin bükülerek ayak tabanları birleştirilerek başlangıç pozisyonu alınıyor.","Kasları hazırlamak için başlangıçta vücudu ve kasları uyarmak önemli.","Yastıklar kullanarak kurbağa pozisyonunda kalınarak kasıklar açılıyor.","Koltuktan destek alınarak vücut ağırlığı bastırılarak kalçalar yere bastırılarak daha fazla açma sağlanıyor."]},"beginTime":149,"endTime":252,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=149&ask_summarization=1"},{"index":3,"title":"Evde Bacak Açma Egzersizleri","list":{"type":"unordered","items":["Bacak açma egzersizleri için bir diz yerde, diğer bacak koltuğa destek alınarak yapılıyor.","Bacakları açmak günlük iki günlük bir iş değil, her gün aktif halde açılması gerekiyor.","Egzersizlerde acı hissedilse de, acı olmadan gelişim olmuyor, minimum otuz saniye beklenmeli."]},"beginTime":265,"endTime":488,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=265&ask_summarization=1"},{"index":4,"title":"Yüksekten Esneme Tekniği","list":{"type":"unordered","items":["Yüksekten esneme için bir bacak yastıkta, diğer bacak koltuğa destek alınarak yukarı kaldırılıyor.","Bu pozisyonda nefes alıp vererek otuz saniye beklenmeli.","Her iki bacağın da bu egzersizle çalışılması gerekiyor."]},"beginTime":488,"endTime":730,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=488&ask_summarization=1"},{"index":5,"title":"Spagat Egzersizleri","list":{"type":"unordered","items":["Spagat egzersizinde bir diz yastığa, diğer ayağın altına yastık konulup koltuğa yaklaşılıyor.","Koltuğun yanındaki bacak uzatılıp, koltuktan destek alınarak açılıyor.","Her iki bacağın da bu egzersizle çalışılması gerekiyor."]},"beginTime":730,"endTime":880,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=730&ask_summarization=1"},{"index":6,"title":"Yüksekten Spagat Egzersizi","list":{"type":"unordered","items":["Yüksekten spagat egzersizinde iki yastık üst üste konulup, bir bacak yukarı kaldırılıyor.","Diz koltuğun bitiş noktasına konulup, destek alınarak bacak açılıyor.","Her iki bacağın da bu egzersizle çalışılması gerekiyor."]},"beginTime":880,"endTime":1072,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=880&ask_summarization=1"},{"index":7,"title":"Sonuç ve Tavsiyeler","list":{"type":"unordered","items":["Evde bacak açma egzersizleri her an her yerde rahatlıkla yapılabilir.","Tek ihtiyacınız olan şey yastık ve her gün on dakika ayırmanız.","Düzenli egzersizlerle bir ayda bacak açma gelişimi görülecek."]},"beginTime":1072,"endTime":1144,"href":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=1072&ask_summarization=1"}],"linkTemplate":"/video/preview/9303889855824834549?parent-reqid=1752815735521514-8420448022103648151-balancer-l7leveler-kubr-yp-sas-226-BAL&text=bacak&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Leg Opening Movement! 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