{"id":10583,"date":"2020-11-23T23:31:32","date_gmt":"2020-11-23T20:31:32","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=785"},"modified":"2025-06-01T16:11:09","modified_gmt":"2025-06-01T13:11:09","slug":"emziren-anneler-icin-egzersiz-ozellikleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/emziren-anneler-icin-egzersiz-ozellikleri\/","title":{"rendered":"Emziren Anneler \u0130\u00e7in Egzersiz \u00d6zellikleri"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Emzirme d\u00f6neminde do\u011fum sonras\u0131 spor yapma<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Emzirme ile ilgili \u00e7e\u015fitli mitlere ra\u011fmen, bu d\u00f6nemde baz\u0131 s\u0131n\u0131rlamalarla hemen hemen t\u00fcm spor t\u00fcrleriyle ilgilenilebilir. Bebe\u011fi emzirmeye karar vermek, gen\u00e7 bir annenin <a href=\"https:\/\/momslab.app\/blog\/kak-vernut-sebe-formu-posle-rodov\/\">do\u011fum sonras\u0131 formuna geri d\u00f6nme<\/a> ve <a href=\"https:\/\/momslab.app\/blog\/vosstanovlenie-mamy-posle-rodov\/\">v\u00fccudu toparlama<\/a> arzusunu olumsuz etkilememelidir. Do\u011fum sonras\u0131 fiziksel aktiviteler izinlidir ve do\u011fru yakla\u015f\u0131mla faydal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209-1024x682.jpg\" alt=\"Emziren anneler i\u00e7in antrenman \u00f6zellikleri\" class=\"wp-image-6025\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-mother-practice-yoga-with-her-toddler-son-mat_1303-27209.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Do\u011fum sonras\u0131 fiziksel aktivite: Emziren anne i\u00e7in en iyi aktiviteler nelerdir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Emziren bir anne, baz\u0131 k\u0131s\u0131tlamalar hari\u00e7, istedi\u011fi herhangi bir sporu yapabilir. Kendinize zarar verme olas\u0131l\u0131\u011f\u0131n\u0131 \u00f6nlemek i\u00e7in ko\u00e7u sadece <a href=\"https:\/\/momslab.app\/\">emziren anne<\/a> oldu\u011funuz hakk\u0131nda bilgilendirmeniz yeterlidir. Antrenman s\u0131ras\u0131nda e\u011fitmen hangi hareketlerin yap\u0131lmamas\u0131 gerekti\u011fini ve yasakl\u0131 hareketlerin yerine hangi egzersizlerin yap\u0131labilece\u011fini anlatacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peki ya gen\u00e7 bir anne kendi kendine egzersiz yap\u0131yorsa ne yapmal\u0131? Do\u011fumdan sonra emzirirken evde spor yaparken, kendine uygun \u00f6zel programlara g\u00f6re hareket etmek daha iyi olacakt\u0131r. Bu \u015fekilde kad\u0131n kendini koruyacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/momslab.app\/\">Online kursta<\/a> emzirme s\u0131ras\u0131nda kendi ba\u015f\u0131n\u0131za yoga yapabilece\u011finiz bir program sunulmaktad\u0131r. Bu t\u00fcr egzersizler <a href=\"https:\/\/momslab.app\/blog\/emocionalnoe-sostoanie-zensin-posle-rodov\/\">kad\u0131n\u0131n duygusal durumu<\/a> i\u00e7in faydal\u0131d\u0131r, uykuyu d\u00fczenler ve t\u00fcm kas gruplar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035-1024x682.jpg\" alt=\"Emziren anneler i\u00e7in antrenman \u00f6zellikleri\" class=\"wp-image-6027\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-her-baby-daughter-practice-yoga-home_1303-29035.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer spor yapman\u0131n amac\u0131 <a rel=\"noreferrer noopener\" href=\"https:\/\/momslab.app\/blog\/hudeem-posle-rodov-effektivnyj-podhod-k-trenirovkam\/\" target=\"_blank\">kilo vermek<\/a> ise, <a href=\"https:\/\/momslab.app\/blog\/kardio-dla-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">ko\u015fu<\/a> iyi bir se\u00e7enek olabilir. Yayg\u0131n kan\u0131n\u0131n aksine, emziren anneler de ko\u015fabilir. Ancak, onlar i\u00e7in ek \u015fartlar var &#8211; antrenman s\u0131ras\u0131nda rahat bir s\u00fctyen takmak ve \u0131l\u0131ml\u0131 bir tempoda ko\u015fmak. Bitkin d\u00fc\u015fene kadar ko\u015fmaya gerek yok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emziren anneler i\u00e7in uygun ba\u015fka bir spor t\u00fcr\u00fc de pilatestir. Bu program, <a href=\"https:\/\/momslab.app\/blog\/kak-ubrat-boka-i-skorrektirovat-taliu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">kar\u0131n kaslar\u0131n\u0131<\/a> toparlamaya, <a href=\"https:\/\/momslab.app\/blog\/vosstanavlivaem-spinu-i-formiruem-osanku-posle-rodov\/\">omurgay\u0131 g\u00fc\u00e7lendirmeye<\/a> ve pelvis organlar\u0131n\u0131 toparlamaya yard\u0131mc\u0131 olur. T\u00fcm hareketler yumu\u015fak ve \u00f6l\u00e7\u00fcl\u00fcd\u00fcr. Statik y\u00fcklerden ho\u015flananlara uygun olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emziren anneler i\u00e7in do\u011fum sonras\u0131 fitness egzersizleri yaln\u0131zca tamamen iyile\u015fmi\u015flerse uygundur. Bunun nedeni, do\u011fumdan sonraki ilk birka\u00e7 ayda klasik egzersizlerin \u00e7o\u011funun yasak olmas\u0131d\u0131r. Kesin tarihler bireysel olarak belirlenir ve iyile\u015fme s\u00fcrecine ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ev d\u0131\u015f\u0131nda spor yapmaya vakti olan kad\u0131nlar i\u00e7in y\u00fczmeyi \u00f6nerebiliriz. Havuz ziyaretine pop\u00fcler bir alternatif olan aqua aerobik, do\u011fum sonras\u0131 iyile\u015fme \u00fczerinde son derece olumlu bir etki yapar. Havuz ziyaretlerinde, s\u0131cakl\u0131k de\u011fi\u015fimlerinden dolay\u0131 \u00fc\u015f\u00fctmeyecek \u015fekilde dikkat edilmelidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395-1024x682.jpg\" alt=\"Emziren anneler i\u00e7in antrenman \u00f6zellikleri\" class=\"wp-image-6028\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-swimmer-pool_23-2149028395.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kendine en uygun spor dal\u0131n\u0131 se\u00e7mek her kad\u0131n\u0131n bireysel tercihine ba\u011fl\u0131d\u0131r. Bu se\u00e7im, spor tercihleri, antrenman hedefleri ve ev d\u0131\u015f\u0131nda belirli bir program dahilinde \u00e7al\u0131\u015fabilme kabiliyetine ve bo\u015f zaman\u0131na ba\u011fl\u0131 olarak de\u011fi\u015fir. Antrenman s\u0131ras\u0131nda s\u0131v\u0131 al\u0131m\u0131n\u0131 unutmamak \u00e7ok \u00f6nemlidir &#8211; spor yaparken kaybedilen s\u0131v\u0131y\u0131 telafi etmek i\u00e7in ara ara 100 ml su i\u00e7mek gereklidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Do\u011fum sonras\u0131 fiziksel aktiviteler i\u00e7in kontrendikasyonlar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Daha \u00f6nce de belirtildi\u011fi gibi, emziren anneler i\u00e7in egzersizler faydal\u0131d\u0131r: ruh hali iyile\u015fir, s\u00fct \u00fcretimi te\u015fvik edilir ve v\u00fccut iyile\u015fir. Sorunlar sadece yanl\u0131\u015f bir yakla\u015f\u0131mla ortaya \u00e7\u0131kabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emzirme d\u00f6neminde ertelenmesi gereken tek fiziksel aktivite t\u00fcr\u00fc, g\u00f6\u011f\u00fcs a\u011f\u0131rl\u0131\u011f\u0131na y\u00fck getiren, halter, damb\u0131l ve di\u011fer a\u011f\u0131rl\u0131klar\u0131n kullan\u0131ld\u0131\u011f\u0131 spor salonu \u00e7al\u0131\u015fmalar\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301-1024x682.jpg\" alt=\"Emziren anneler i\u00e7in antrenman \u00f6zellikleri\" class=\"wp-image-6029\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/break-after-workout_1098-13301.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Profesyonel sporlar emzirme ile de uyumlu de\u011fildir. A\u015f\u0131r\u0131 y\u00fcklenmeler y\u00fcz\u00fcnden yeni anneleri korkutan t\u00fcm istenmeyen yan etkiler ortaya \u00e7\u0131kar &#8211; s\u00fct kayb\u0131, bebe\u011fin memeden vazge\u00e7mesi. Di\u011fer durumlarda, v\u00fccudunuzu dinlemek ve fazla yormamak yeterlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Her durumda, emzirme d\u00f6neminde do\u011fum sonras\u0131 spora ba\u015flamadan \u00f6nce jinekolo\u011funuzla dan\u0131\u015fman\u0131z en iyisidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersizlerin s\u0131kl\u0131\u011f\u0131 ve s\u00fcresi b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r: do\u011fum sonras\u0131 antrenmanlarla kendinizi fazla zorlamay\u0131n. Emziren bir anne i\u00e7in haftada \u00fc\u00e7 kez yap\u0131lacak olan 30-40 dakikal\u0131k k\u00fc\u00e7\u00fck bir egzersiz program\u0131 uygundur. Ancak burada do\u011fum sonras\u0131 iyile\u015fme i\u00e7in genel ilke ge\u00e7erlidir: Haftada bir maraton d\u00fczenlemek yerine daha s\u0131k, ancak k\u0131sa s\u00fcreli egzersiz yapmak daha iyidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Emzirme d\u00f6neminde do\u011fum sonras\u0131 spor yapma Emzirme ile ilgili \u00e7e\u015fitli mitlere ra\u011fmen, bu d\u00f6nemde baz\u0131 s\u0131n\u0131rlamalarla hemen hemen t\u00fcm spor t\u00fcrleriyle ilgilenilebilir. Bebe\u011fi emzirmeye karar&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do\u011fumdan Sonra Fiziksel Aktiviteler | momslab.com<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra emziren annelere hangi fiziksel aktiviteler \u00f6nerilir? 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