{"id":10517,"date":"2020-11-21T21:44:05","date_gmt":"2020-11-21T18:44:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=634"},"modified":"2025-06-01T15:58:31","modified_gmt":"2025-06-01T12:58:31","slug":"anne-icin-enerji-dogum-sonrasi-egzersiz","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/anne-icin-enerji-dogum-sonrasi-egzersiz\/","title":{"rendered":"Anne \u0130\u00e7in Enerji: Do\u011fum Sonras\u0131 Egzersiz"},"content":{"rendered":"\n

Anne i\u00e7in egzersiz<\/h2>\n\n\n\n

Hamilelik ve do\u011fum, kad\u0131n\u0131n hayat\u0131n\u0131 k\u00f6kten de\u011fi\u015ftirdi\u011fi gibi bedenini de yeniden \u015fekillendirir. Bebe\u011fe bak\u0131mdan dolay\u0131 t\u00fcm dikkatinizi toplay\u0131p bir \u015feyi daha iyiye g\u00f6t\u00fcrmek pek m\u00fcmk\u00fcn g\u00f6r\u00fcnmeyebilir, ayr\u0131ca emzirmeye zarar vermekten korkulabilir. Bu gibi durumlarda do\u011fum sonras\u0131 kilo vermek i\u00e7in egzersiz yapmak m\u00fcmk\u00fcnd\u00fcr – bu yeni annenin bedenine zarar vermez. <\/p>\n\n\n\n

Egzersize ne zaman ba\u015flayabilirsiniz?<\/h3>\n\n\n\n

Her \u015fey, kad\u0131n\u0131n v\u00fccudunun al\u0131\u015f\u0131k oldu\u011fu y\u00fcklere ve do\u011fumun \u00f6zelliklerine ba\u011fl\u0131d\u0131r. En \u00f6nemli kriter ise gen\u00e7 annenin iste\u011fi ve kendini haz\u0131r hissetmesidir.<\/p>\n\n\n\n

E\u011fer anne aday\u0131 hamilelik s\u0131ras\u0131nda fiziksel aktiviteyi b\u0131rakmad\u0131ysa ve normal do\u011fum komplikasyonsuz ge\u00e7tiyse, doktor egzersizlere do\u011fumdan 3 g\u00fcn sonra ba\u015flamas\u0131na izin verebilir. Daha zorlu do\u011fum yapanlar i\u00e7in bu s\u00fcre biraz daha uzayabilir – sa\u011fl\u0131k durumu normale d\u00f6nene kadar, diki\u015flerin al\u0131nmas\u0131 ve iyile\u015fmesi gerekebilir ve nihayetinde doktorun olumlu karar\u0131 beklenir.<\/p>\n\n\n\n

\"Anne<\/figure>\n\n\n\n

Do\u011fum sonras\u0131 kar\u0131n egzersizleri<\/h3>\n\n\n\n

\u0130lk do\u011fum sonras\u0131 egzersizler basit ve k\u0131sa s\u00fcreli olacakt\u0131r. Ama\u00e7, kar\u0131n kaslar\u0131n\u0131n<\/a> kas\u0131lmas\u0131na yard\u0131mc\u0131 olmakt\u0131r: bu, lohusal\u0131k s\u0131v\u0131lar\u0131n\u0131n daha iyi at\u0131lmas\u0131na ve elastikiyetin daha h\u0131zl\u0131 geri kazan\u0131lmas\u0131na yard\u0131mc\u0131 olacakt\u0131r. A\u015fa\u011f\u0131da egzersiz \u00f6rnekleri verilmi\u015ftir, daha fazla bilgi ve tam listesi projenin \u00e7evrimi\u00e7i kursunda<\/a> sunulmaktad\u0131r.<\/p>\n\n\n\n

Ba\u015flang\u0131\u00e7 pozisyonu – yatakta veya minder \u00fczerinde s\u0131rt\u00fcst\u00fc yat\u0131\u015f. Ellerinizi gerilimi kontrol etmek i\u00e7in g\u00f6bek b\u00f6lgesine koyun. Burundan yava\u015f ve sakin bir nefes al\u0131n, ayn\u0131 anda kar\u0131n i\u00e7e \u00e7ekilir. Bu pozisyonda 2-3 saniye kal\u0131n, ard\u0131ndan yine sakin bir \u015fekilde nefes verin ve rahatlay\u0131n.<\/p>\n\n\n\n

\u0130lk seferde 3-5 kez tekrarlanmal\u0131, birka\u00e7 hafta i\u00e7inde kar\u0131n kaslar\u0131n\u0131n gerilimi art\u0131r\u0131labilir ve tekrarlar 25’e kadar \u00e7\u0131kar\u0131labilir.<\/p>\n\n\n\n

E\u011fer karn\u0131n\u0131zda \u00e7ekme hissi ve ak\u0131nt\u0131lar artt\u0131ysa, bu rahmin yo\u011fun bir \u015fekilde kas\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6sterir, her \u015fey do\u011fru ve yolunda demektir.<\/p>\n\n\n\n

Do\u011fum sonras\u0131 egzersizin ana hedefi kar\u0131n b\u00f6lgesini d\u00fczle\u015ftirmekse, sadece egzersizler yeterli de\u011fildir, ayn\u0131 zamanda do\u011fru beslenme<\/a> ve a\u00e7\u0131k havada aktif zaman ge\u00e7irme<\/a> de gereklidir. Bu, k\u00fc\u00e7\u00fck bir \u00e7ocu\u011fun annesi olarak yeni rol\u00fcn\u00fczle m\u00fckemmel bir uyum i\u00e7erisindedir.<\/p>\n\n\n\n

Do\u011fum sonras\u0131 kar\u0131n egzersizlerinin ayr\u0131nt\u0131l\u0131 se\u00e7eneklerini sitede okuyabilirsiniz<\/a>. Kay\u0131t olanlar i\u00e7in kar\u0131n kaslar\u0131n\u0131 etkili bir \u015fekilde g\u00fc\u00e7lendirmeye ve diastaza neden olmamaya yard\u0131mc\u0131 olan gerekli ba\u015flang\u0131\u00e7 \u200b\u200bantrenmanlar\u0131na \u00fccretsiz eri\u015fim sa\u011flanmaktad\u0131r.<\/p>\n\n\n\n

Normal do\u011fumdan 6-8 hafta ve sezaryen sonras\u0131 3-4 ay sonra y\u00fckleri art\u0131rabilirsiniz.<\/p>\n\n\n\n

\"Anne<\/figure>\n\n\n\n

Zay\u0131flama i\u00e7in do\u011fum sonras\u0131 s\u0131rt egzersizleri<\/h3>\n\n\n\n

Bebe\u011fi kucakta ta\u015f\u0131mak ve emzirme annenin s\u0131rt\u0131na y\u00fck bindirir. Yorulmu\u015f kaslar\u0131n a\u011fr\u0131s\u0131n\u0131 hafifletmek, omurgan\u0131n daha esnek ve sa\u011fl\u0131kl\u0131 olmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in, \u00f6zellikle yoga asanalar\u0131n\u0131n \u00e7o\u011fu, burulma ve esneme \u00fczerine odaklananlar \u00e7ok etkilidir. Uygulama teknikleriyle ilgili tavsiyeler momslab.com \u00e7evrimi\u00e7i kursunda<\/a> yer almaktad\u0131r. Temel s\u0131rt egzersizleri, kay\u0131t olduktan sonra sitede \u00fccretsiz olarak mevcuttur.<\/p>\n\n\n\n

S\u0131rt i\u00e7in egzersiz unsurlar\u0131<\/h3>\n\n\n\n
    \n
  1. S\u0131rt\u00fcst\u00fc yatarken b\u00fck\u00fclme. Kollar a\u00e7\u0131k, bacaklar dizlerden b\u00fck\u00fclm\u00fc\u015f, omuzlar zemine yap\u0131\u015f\u0131k; dizler bir tarafa e\u011filirken ba\u015f di\u011fer tarafa d\u00f6n\u00fcyor. U\u00e7 pozisyonlarda beklemek gerekiyor.<\/li>\n\n\n\n
  2. Otururken d\u00f6n\u00fc\u015fler. Kollar \u00f6nde \u00e7apraz veya ba\u015f\u0131n arkas\u0131nda kilitli. G\u00f6vde yava\u015f\u00e7a sa\u011fa, sonra sola d\u00f6ner.<\/li>\n\n\n\n
  3. \u201cMarionet\u201d. Oturma pozisyonunda d\u00fcz kollar yukar\u0131 uzat\u0131l\u0131r, ard\u0131ndan ba\u015f ip gibi uzan\u0131r, omurga uzat\u0131l\u0131r. Pozisyonda en az yar\u0131m dakika kal\u0131nmal\u0131d\u0131r.<\/li>\n\n\n\n
  4. \u201cYuvarlak\u201d. Yan yatarken top gibi k\u0131vr\u0131larak nefes verirken s\u0131rt\u0131 yuvarlak \u015fekle getirin, nefes al\u0131rken ise rahatlay\u0131n ve d\u00fczle\u015fin.<\/li>\n<\/ol>\n\n\n\n
    \"Anne<\/figure>\n\n\n\n

    Do\u011fum sonras\u0131 kilo vermek i\u00e7in egzersizler<\/h3>\n\n\n\n

    Hamilelik \u00f6ncesi kiloya geri d\u00f6nmek bir\u00e7ok gen\u00e7 annenin hayalidir. Diyetlerden ka\u00e7\u0131n\u0131lmal\u0131, ancak mant\u0131kl\u0131 fiziksel aktivite sadece olumlu olacakt\u0131r. Herhangi bir egzersiz, metabolik s\u00fcre\u00e7lerin iyile\u015fmesine katk\u0131da bulundu\u011fundan, hepsinin faydas\u0131 olacakt\u0131r. Ancak zay\u0131flama i\u00e7in en etkili olanlar, deneyimin g\u00f6sterdi\u011fi \u00fczere \u015funlard\u0131r:<\/p>\n\n\n\n

      \n
    • \u00abKedi\u00bb – d\u00f6rt ayak \u00fczerinde s\u0131rt\u0131 yuvarlama ve mideyi i\u00e7eri \u00e7ekme;<\/li>\n\n\n\n
    • \u00abTahta\u00bb – dirseklerde yatar pozisyonda durma (sadece kar\u0131n derin kaslar\u0131 g\u00fc\u00e7lendikten sonra yap\u0131labilir);<\/li>\n\n\n\n
    • bodiufleks veya pilates tipinde nefes egzersizleri;<\/li>\n\n\n\n
    • uyarlanm\u0131\u015f yoga.<\/li>\n<\/ul>\n\n\n\n

      Anne, kendisi i\u00e7in veya bebekle oyunlar\u0131 birle\u015ftirerek g\u00fcnde 15 dakika ay\u0131r\u0131rsa, 2-3 ay i\u00e7inde arzu edilen ilk sonu\u00e7lar\u0131 elde edecektir.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Anne i\u00e7in egzersiz Hamilelik ve do\u011fum, kad\u0131n\u0131n hayat\u0131n\u0131 k\u00f6kten de\u011fi\u015ftirdi\u011fi gibi bedenini de yeniden \u015fekillendirir. Bebe\u011fe bak\u0131mdan dolay\u0131 t\u00fcm dikkatinizi toplay\u0131p bir \u015feyi daha iyiye…<\/p>\n","protected":false},"author":11,"featured_media":5782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nDo\u011fum Sonras\u0131 Zay\u0131flama Egzersizleri - Kar\u0131n ve S\u0131rt \u0130\u00e7in Egzersizler<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 zay\u0131flama egzersizleri nas\u0131l yap\u0131l\u0131r? 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