{"id":10581,"date":"2020-11-23T23:04:35","date_gmt":"2020-11-23T20:04:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=780"},"modified":"2025-06-01T16:10:53","modified_gmt":"2025-06-01T13:10:53","slug":"dogumdan-sonra-kilo-verme-etkili-bir-yaklasim","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogumdan-sonra-kilo-verme-etkili-bir-yaklasim\/","title":{"rendered":"Do\u011fumdan Sonra Kilo Verme: Antrenman \u0130\u00e7in Etkili Bir Yakla\u015f\u0131m"},"content":{"rendered":"\n

Egzersizler ile ve daha fazlas\u0131yla do\u011fum sonras\u0131 kilo verme<\/h2>\n\n\n\n

Do\u011fum sonras\u0131 evde kilo vermek i\u00e7in egzersiz yapmaya karar veren bir kad\u0131n, bu konuya kapsaml\u0131<\/a> bir \u015fekilde yakla\u015fmal\u0131d\u0131r. Sadece fiziksel aktiviteler yeterli de\u011fildir, di\u011fer fakt\u00f6rleri de dikkate almak gereklidir – bu konuda blogumuzda daha fazla bilgi bulabilirsiniz. Ancak temel sorunlar \u00e7\u00f6z\u00fcld\u00fc\u011f\u00fcnde, geriye do\u011fum sonras\u0131 kilo vermek i\u00e7in yap\u0131lacak jimnastik kal\u0131r. Bu konuya nas\u0131l do\u011fru ve etkili bir \u015fekilde yakla\u015f\u0131lmal\u0131, emzirme d\u00f6nemine zarar vermeyen kilo verme egzersizleri nelerdir, sa\u011fl\u0131\u011f\u0131n\u0131za nas\u0131l fayda sa\u011flayabilir ve zarar vermekten nas\u0131l ka\u00e7\u0131nabilirsiniz, bu makalede anlataca\u011f\u0131z.<\/p>\n\n\n\n

\"Do\u011fumdan<\/figure>\n\n\n\n

Do\u011fumdan sonra ne zaman kilo verilmeye ba\u015flanabilir?<\/h3>\n\n\n\n

Hastaneden hen\u00fcz \u00e7\u0131kmadan v\u00fccuduyla ilgilenmeye ba\u015flamak isteyen aktif anneler var. Di\u011ferleri, emzirmenin bitmesini veya \u00e7ocuklar\u0131n\u0131n anaokuluna ba\u015flamas\u0131n\u0131 beklerken evle ve \u00e7ocukla ilgilenip formlar\u0131na dikkat etmemek e\u011filimindedir. Her iki tutum da a\u015f\u0131r\u0131l\u0131kt\u0131r, makul bir uzla\u015fma gereklidir.<\/p>\n\n\n\n

    \n
  1. V\u00fccudunuz tamamen iyile\u015fmeden do\u011fum sonras\u0131 kilo vermek i\u00e7in a\u015f\u0131r\u0131 egzersizler yapmay\u0131n! Ama bu, tamamen beklemeniz gerekti\u011fi anlam\u0131na gelmez: ilk egzersizler h\u0131zlanm\u0131\u015f bir iyile\u015fmeyi te\u015fvik edecektir. Ba\u015flang\u0131\u00e7ta kilo kayb\u0131 a\u00e7\u0131s\u0131ndan \u00e7ok fazla beklentiniz olmamal\u0131.<\/li>\n\n\n\n
  2. Ba\u015flang\u0131\u00e7, annenin durumuna ve do\u011fumun \u00f6zelliklerine ba\u011fl\u0131d\u0131r. Do\u011fal do\u011fumdan sonra, antrenmanlara ak\u0131nt\u0131lar\u0131n sona ermesinden 4-8 hafta sonra ba\u015flanabilir. Y\u0131rt\u0131klar veya perine kesisi, iyile\u015fene kadar bu s\u00fcreci bir-iki hafta daha erteleyebilir ve sezaryen ile bu s\u00fcre 2 aya kadar uzayabilir. Bu konuyu doktorla konu\u015fmak \u00f6nemlidir.<\/li>\n\n\n\n
  3. Diyastaz<\/a>, do\u011fum travmalar\u0131 veya kronik hastal\u0131klar, do\u011fum sonras\u0131 evde kilo verme egzersizleri i\u00e7in bir engel veya s\u0131n\u0131rlama olabilir. Profesyonel dan\u0131\u015fmanl\u0131k gereklidir.<\/li>\n\n\n\n
  4. \u00c7ok aktif egzersizler emziren anneler i\u00e7in pek uygun de\u011fildir. Ancak kardiyo egzersizleri<\/a>, yoga<\/a> ve jimnastik unsurlar\u0131 faydal\u0131 olacakt\u0131r. Bunlar\u0131 do\u011fru bir \u015fekilde se\u00e7mek i\u00e7in bir uzman\u0131n yard\u0131m\u0131n\u0131 al\u0131n.<\/li>\n<\/ol>\n\n\n\n
    \"Do\u011fumdan<\/figure>\n\n\n\n

    Do\u011fum Sonras\u0131 Zay\u0131flama Egzersizlerinin \u00d6zellikleri<\/h3>\n\n\n\n

    Do\u011fum sonras\u0131 kilo verme egzersizlerinin en iyi \u015fekilde fayda sa\u011flamas\u0131 ve zarar vermemesi i\u00e7in dikkatli ve planl\u0131 bir \u015fekilde yakla\u015f\u0131lmas\u0131 gerekir. Do\u011fum sonras\u0131 kilo verme konusunda uzmanlar ve doktorlar bir dizi genel tavsiyeye uyulmas\u0131n\u0131 \u00f6nermektedir.<\/p>\n\n\n\n

      \n
    1. Daimi ve a\u015famal\u0131. Haftada bir saat ya da iki saat egzersiz yap\u0131p unutmak yerine, her g\u00fcn 10-20 dakika bile olsa yapmak daha iyidir. Antrenmanlar g\u00fcnl\u00fck olmak zorunda de\u011fil, ama en iyi \u015fekilde bir plan yap\u0131p ona ba\u011fl\u0131 kalmak daha iyidir. Haftada 2-4 kez yeterli olacakt\u0131r. Rastgele yakla\u015f\u0131m kilo verme egzersizlerini etkili hale getirmez.<\/li>\n\n\n\n
    2. Sakin tempo. Ani y\u00fckler olmamal\u0131d\u0131r. Egzersiz dikkatli bir \u015fekilde yap\u0131lmal\u0131 ve do\u011fru se\u00e7ilmi\u015f y\u00fckler kademeli olarak art\u0131r\u0131lmal\u0131d\u0131r. Sitemizdeki uzmanlar bu konuda yard\u0131mc\u0131 olabilir.<\/li>\n\n\n\n
    3. \u00d6ncelik sa\u011fl\u0131kta. Antrenman s\u0131ras\u0131nda a\u011fr\u0131, mide bulant\u0131s\u0131 veya ba\u015f d\u00f6nmesi hissederseniz, hemen b\u0131rak\u0131lmal\u0131d\u0131r.<\/li>\n\n\n\n
    4. Nefes ve nab\u0131z kontrol\u00fc. Daha fazla etki i\u00e7in nefes al\u0131p vermeyi egzersizlerle senkronize etmeye \u00e7al\u0131\u015f\u0131lmal\u0131d\u0131r. Bir\u00e7ok teknik bunu gerektirir. Nefes darl\u0131\u011f\u0131 ve \u00e7arp\u0131nt\u0131ya izin verilmemelidir.<\/li>\n\n\n\n
    5. 3-5 tekrarlama. Bu, kilo verme kompleksi i\u00e7in her bir egzersiz i\u00e7in yeterlidir. Kad\u0131n kendini g\u00fc\u00e7l\u00fc hissediyorsa daha fazlas\u0131n\u0131 da yapabilir.<\/li>\n<\/ol>\n\n\n\n

      Evde ve d\u0131\u015far\u0131da zay\u0131fl\u0131yoruz<\/h3>\n\n\n\n

      Do\u011fum sonras\u0131 kilo vermek i\u00e7in etkili egzersizler sadece spor salonunda de\u011fil, evde ve a\u00e7\u0131k havada da yap\u0131labilir. Kad\u0131n\u0131n, cimnastik, yoga, kardiyo, pilates unsurlar\u0131n\u0131 kullanarak yararlanabilece\u011fi bir\u00e7ok f\u0131rsat\u0131 vard\u0131r.<\/p>\n\n\n\n

      \"Do\u011fumdan<\/figure>\n\n\n\n

      Do\u011fum sonras\u0131 kilo vermek i\u00e7in kardiyo y\u00fckleri<\/h3>\n\n\n\n

      Bir\u00e7ok g\u00f6r\u00fc\u015f\u00fcn aksine, e\u011fer do\u011fum \u00f6ncesi herhangi bir kontraendikasyon yoksa, gen\u00e7 anneler i\u00e7in zararl\u0131 de\u011fillerdir. Pelvik taban kaslar\u0131 tamamen iyile\u015fti\u011finde, sevilen ko\u015fulara ve h\u0131z\u0131n, yoku\u015flar\u0131n ve ini\u015flerin de\u011fi\u015fti\u011fi y\u00fcr\u00fcy\u00fc\u015flere ba\u015flanabilir. Baston araba engel de\u011fildir! Temiz hava gerekli bir ko\u015fuldur, bu y\u00fczden park veya m\u00fcmk\u00fcnse sahil yerine hareketli bir caddenin yan\u0131ndaki yolu tercih etmek daha iyidir.<\/p>\n\n\n\n

      Do\u011fum Sonras\u0131 \u015eekil G\u00fczelli\u011fi \u0130\u00e7in Yoga Unsurlar\u0131<\/h3>\n\n\n\n

      E\u011fer aerobik egzersizler size g\u00f6re de\u011filse veya kar\u015f\u0131t belirtiler varsa, yoga harika bir alternatif olabilir. Do\u011fru se\u00e7ilmi\u015f yoga unsurlar\u0131, anne taraf\u0131ndan hatta \u00e7ocukla birlikte bile yap\u0131labilir. Sadece bir mat ve biraz bo\u015f zaman gerekir. Baz\u0131 asanalar a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015fte yap\u0131labilir veya evde antrenmanlarla s\u0131n\u0131rl\u0131 kalabilirsiniz. Uzmanlar\u0131m\u0131z<\/a>, do\u011fum sonras\u0131 kilo vermek i\u00e7in yogay\u0131 do\u011fru \u015fekilde d\u00fczenlemenize yard\u0131mc\u0131 olabilir – bunun i\u00e7in gerekli bilgi ve becerilere sahiptirler.<\/p>\n\n\n\n

      \"Do\u011fumdan<\/figure>\n\n\n\n

      Do\u011fum Sonras\u0131 Zay\u0131flama \u0130\u00e7in Jimnastik<\/h3>\n\n\n\n

      Masaj ve jimnastik egzersizleri do\u011fum sonras\u0131 kar\u0131n<\/a>, kal\u00e7a<\/a> ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131<\/a> toparlamak i\u00e7in \u00f6zel olarak tasarlanm\u0131\u015ft\u0131r. Egzersizlerin emzirme d\u00f6nemine uygun olmas\u0131 gerekir – ani hareketler ve fazla yorucu aktivitelerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. \u00c7o\u011fu egzersiz d\u0131\u015far\u0131da yap\u0131labilir.<\/p>\n\n\n\n

      Hamilelik s\u0131ras\u0131nda \u00e7e\u015fitli organlar farkl\u0131 derecelerde bask\u0131 alt\u0131ndayd\u0131 ve bu nedenle iyile\u015fmeleri e\u015fit olmad\u0131. Do\u011fum sonras\u0131 kilo verme antrenmanlar\u0131n\u0131n ana prensipleri – ger\u00e7ek\u00e7i beklentiler ve kademeli ilerleme.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Egzersizler ile ve daha fazlas\u0131yla do\u011fum sonras\u0131 kilo verme Do\u011fum sonras\u0131 evde kilo vermek i\u00e7in egzersiz yapmaya karar veren bir kad\u0131n, bu konuya kapsaml\u0131 bir…<\/p>\n","protected":false},"author":11,"featured_media":6021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10581","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 momslab.com'da<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 zay\u0131flama i\u00e7in hangi egzersizler daha etkili? 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