{"id":10553,"date":"2020-11-23T16:58:11","date_gmt":"2020-11-23T13:58:11","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=734"},"modified":"2025-06-01T16:04:51","modified_gmt":"2025-06-01T13:04:51","slug":"dogumdan-sonra-vakum-egzersizi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogumdan-sonra-vakum-egzersizi\/","title":{"rendered":"Do\u011fumdan Sonra “Vakum” Egzersizi"},"content":{"rendered":"\n

Anneler i\u00e7in “Vakum”<\/h2>\n\n\n\n

Ne zaman ba\u015flanmal\u0131?<\/h3>\n\n\n\n

Bir\u00e7ok gen\u00e7 anne, eski v\u00fccut formuna d\u00f6nmek i\u00e7in<\/a> m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede acele ediyor. Bu ama\u00e7la, “Kar\u0131n Vakumu” egzersizi de dahil olmak \u00fczere \u00e7e\u015fitli y\u00f6ntemler kullan\u0131l\u0131yor. Fiziksel aktiviteye ne zaman ba\u015flanaca\u011f\u0131, do\u011fum y\u00f6ntemine ba\u011fl\u0131d\u0131r: normal do\u011fumdan sonra 5-8 hafta ara verilmeli. Sezaryen ise daha fazla iyile\u015fme zaman\u0131 gerektirir – 8 ila 12 hafta. Egzersizlere ba\u015flamadan \u00f6nce bir doktora dan\u0131\u015f\u0131lmas\u0131 \u00f6nerilir.<\/p>\n\n\n\n

Do\u011fumdan hemen sonra vakum yapman\u0131n m\u00fcmk\u00fcn olup olmad\u0131\u011f\u0131na gelince, cevap kesinlikle hay\u0131rd\u0131r. Her durumda lohusal\u0131\u011f\u0131n bitmesini beklemek gerekir. Ayr\u0131ca, do\u011fum sonras\u0131 “Vakum” egzersizi diyastaz<\/a> durumunda kontrendikedir.<\/p>\n\n\n\n

Do\u011fumdan sonra “Vakum” Egzersizi<\/a>: Sonu\u00e7lar\u0131 ne zaman g\u00f6rebilirsiniz?<\/h3>\n\n\n\n

Yayg\u0131n inan\u0131\u015f\u0131n aksine, vakum g\u00f6r\u00fcn\u00fcr bir sonu\u00e7 vermez. Egzersiz s\u0131ras\u0131nda kar\u0131n kaslar\u0131 hi\u00e7 kullan\u0131lmaz. Yani do\u011fum sonras\u0131 kar\u0131n i\u00e7in “Vakum” egzersizi hi\u00e7bir fayda sa\u011flamaz. Ancak kan dola\u015f\u0131m\u0131n\u0131 ve gastrointestinal sistemi<\/a> olumlu etkiler. \u00d6zellikle pelvik b\u00f6lgedeki kan ak\u0131\u015f\u0131 artar, bu da oksijenle daha iyi doygunluk sa\u011flar. Ayr\u0131ca, vakum kab\u0131zl\u0131k ve ishali gidermeye yard\u0131mc\u0131 olur. Ven\u00f6z d\u00f6n\u00fc\u015f\u00fc iyile\u015ftirmede de m\u00fckemmel bir yard\u0131mc\u0131d\u0131r. “Vakum”, do\u011fum sonras\u0131 varis problemleri i\u00e7in harika bir \u00f6nleyicidir.<\/p>\n\n\n\n

Bu nedenle, do\u011fum sonras\u0131 “Vakum” egzersizi ile kar\u0131n b\u00f6lgesini d\u00fczeltmeyi ummak anlams\u0131zd\u0131r, \u00e7\u00fcnk\u00fc bir online kurs<\/a> normal program\u0131na ba\u015flaman\u0131n \u00e7ok daha etkili ve verimli oldu\u011fu a\u00e7\u0131kt\u0131r.<\/p>\n\n\n\n

\"Egzersiz<\/figure>\n\n\n\n

Do\u011fum sonras\u0131 kar\u0131n vakumu nas\u0131l do\u011fru yap\u0131l\u0131r?<\/h3>\n\n\n\n

Bu egzersizin sark\u0131k kar\u0131nla m\u00fccadelede etkisi olmamas\u0131na ra\u011fmen, do\u011fum sonras\u0131 vakum yapmak da faydal\u0131d\u0131r. Uygulama tekni\u011fi a\u015fa\u011f\u0131daki gibidir:<\/p>\n\n\n\n

    \n
  1. S\u0131rt \u00fcst\u00fc yatma pozisyonu al\u0131n\u0131r, tercihen bir jimnastik mat\u0131n\u0131n \u00fczerinde.<\/li>\n\n\n\n
  2. Normal bir nefes al\u0131n\u0131r.<\/li>\n\n\n\n
  3. H\u0131zl\u0131 bir nefes verilir.<\/li>\n\n\n\n
  4. Ses telleri s\u0131k\u0131l\u0131r.<\/li>\n\n\n\n
  5. “Nefes alma” giri\u015fimi yap\u0131l\u0131r.<\/li>\n\n\n\n
  6. “Nefes verme”.<\/li>\n<\/ol>\n\n\n\n
    \"Egzersiz<\/figure>\n\n\n\n

    5 numaral\u0131 maddenin uygulanmas\u0131yla kar\u0131n d\u0131\u015ftan d\u00fczle\u015fir ve bunun v\u00fccut \u015fekillendirmede etkisi oldu\u011fu izlenimini verir. Ancak bu sadece bir yan\u0131lsamad\u0131r. Asl\u0131nda mide sadece diyafram taraf\u0131ndan \u00e7ekildi\u011fi i\u00e7in d\u00fczle\u015fir. Do\u011fum sonras\u0131 vakumla kar\u0131n nas\u0131l giderilir sorusunun cevab\u0131, egzersizin etkisinin mekanizmas\u0131 anla\u015f\u0131ld\u0131\u011f\u0131nda ortaya \u00e7\u0131kar.<\/p>\n\n\n\n

    Ayr\u0131ca, egzersizin ayakta, oturarak ve d\u00f6rt ayak \u00fczerinde yap\u0131lan varyasyonlar\u0131 da mevcuttur. Uygulama tekni\u011fi ayn\u0131d\u0131r, ancak pozisyon de\u011fi\u015ftik\u00e7e i\u00e7 organlar\u0131n hareketi ve dolay\u0131s\u0131yla etki biraz de\u011fi\u015fir. “Vakum” egzersizi i\u00e7 masaj amac\u0131yla yap\u0131l\u0131yorsa, pozisyon de\u011fi\u015fikli\u011fi etkiyi \u00e7e\u015fitlendirmeye ve daha geni\u015f bir alanda kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

    Baz\u0131 kaynaklarda, mideyi m\u00fcmk\u00fcn oldu\u011funca g\u00fc\u00e7l\u00fc bir \u015fekilde i\u00e7ine \u00e7ekerek kar\u0131n kaslar\u0131n\u0131 gerginle\u015ftirme tavsiyesi verilmektedir. Bu t\u00fcr uygulamalar\u0131n, kelimenin tam anlam\u0131yla k\u00f6kleri yogaya dayanan orijinal vakumla hi\u00e7bir ilgisi yoktur. Do\u011fru uyguland\u0131\u011f\u0131nda kar\u0131n kaslar\u0131 tamamen gev\u015femi\u015f olmal\u0131 ve sadece hava “i\u00e7ine \u00e7ekilme” g\u00fcc\u00fc ile i\u00e7eri \u00e7ekilmelidir.<\/p>\n\n\n\n

    \"Egzersiz<\/figure>\n\n\n\n

    Do\u011fum sonras\u0131 “Vakum” egzersizini yapmak, kad\u0131n\u0131n vakti ve iste\u011fi \u00f6l\u00e7\u00fcs\u00fcnde istenildi\u011fi kadar s\u0131k olabilir – bu t\u00fcr bir nefes egzersizi zarar vermez. Ancak nihai hedef d\u00fcz bir kar\u0131nsa, vakit kaybetmeden do\u011fum sonras\u0131 iyile\u015fme i\u00e7in bir online kursa<\/a> yaz\u0131lmak daha iyi olur.<\/p>\n\n\n\n

    Makaleden g\u00f6r\u00fcld\u00fc\u011f\u00fc \u00fczere, fig\u00fcr\u00fc d\u00fczeltmek i\u00e7in vakumu kullanmak faydas\u0131z bir i\u015ftir. Ancak, bir kad\u0131n vakumla kar\u0131n b\u00f6lgesini d\u00fczeltmeye \u00e7al\u0131\u015f\u0131yorsa, bunda k\u00f6t\u00fc bir \u015fey yoktur – faydal\u0131 etkisi sindirim sistemi, kan dola\u015f\u0131m\u0131, varis \u00f6nleme ve kab\u0131zl\u0131\u011f\u0131 giderme konular\u0131nda hissedilecektir.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Anneler i\u00e7in “Vakum” Ne zaman ba\u015flanmal\u0131? Bir\u00e7ok gen\u00e7 anne, eski v\u00fccut formuna d\u00f6nmek i\u00e7in m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede acele ediyor. Bu ama\u00e7la, “Kar\u0131n Vakumu”…<\/p>\n","protected":false},"author":11,"featured_media":5914,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nDo\u011fum Sonras\u0131 Vakum - Momslab'de Egzersizin Faydalar\u0131<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra kar\u0131n vakumu yap\u0131labilir mi? Do\u011fumdan sonra kar\u0131n vakumu nas\u0131l do\u011fru yap\u0131l\u0131r? 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