{"id":10599,"date":"2020-11-24T14:49:43","date_gmt":"2020-11-24T11:49:43","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=816"},"modified":"2025-06-01T16:13:37","modified_gmt":"2025-06-01T13:13:37","slug":"dogumdan-bir-ay-sonra-spor-yapilabilir-mi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogumdan-bir-ay-sonra-spor-yapilabilir-mi\/","title":{"rendered":"Do\u011fumdan Bir Ay Sonra: Spor Yap\u0131labilir mi?"},"content":{"rendered":"\n

Fiziksel toparlanmay\u0131 ne zaman ba\u015flatmak mant\u0131kl\u0131 olur?<\/h2>\n\n\n\n

Kad\u0131n\u0131n bedeni, do\u011fum s\u00fcreci biter bitmez yava\u015f yava\u015f normale d\u00f6nmeye ba\u015flar. \u0130lk postpartum egzersizlerinin hedefledi\u011fi, bedeni bu s\u00fcre\u00e7te aktif olarak desteklemektir. Burada en \u00f6nemli nokta, bu deste\u011fin makul ve dengeli olmas\u0131 gerekti\u011fidir, bu da sporu ak\u0131ll\u0131 bir \u015fekilde yapmay\u0131 gerektirir. Egzersizlere ba\u015flama zaman\u0131, do\u011fumun nas\u0131l ge\u00e7ti\u011fine, yeni annenin sa\u011fl\u0131k durumuna ve \u00f6nceki fiziksel haz\u0131rl\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n

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

Do\u011fumdan bir hafta sonra fiziksel egzersizler<\/h3>\n\n\n\n

Bunlar\u0131 do\u011fal ve sorunsuz do\u011fumdan sonra ger\u00e7ekle\u015ftirebilirsiniz – di\u011fer t\u00fcm durumlarda biraz beklemeniz ve doktorunuza dan\u0131\u015fman\u0131z gerekecek. \u015eu anda fazla aktif egzersizlerden ka\u00e7\u0131nmak gerekir, ancak do\u011fumdan bir hafta sonra baz\u0131 egzersizler kesinlikle faydal\u0131 olacak ve spor yapmayan anneler i\u00e7in bile ula\u015f\u0131labilir olacakt\u0131r.<\/p>\n\n\n\n

    \n
  1. “D\u00fczenli nefes” – nefes al\u0131p verme s\u00fcre\u00e7lerini kontrol etmek, her a\u015famada nefesi 10-15 saniye tutmak.<\/li>\n\n\n\n
  2. “Denizk\u0131z\u0131” – kar\u0131n \u00fczerinde kollar v\u00fccut boyunca uzanm\u0131\u015f \u015fekilde yatarken ba\u015f\u0131 ve g\u00f6\u011fs\u00fc kald\u0131rmak. Kalkarken – nefes almak, indirirken – nefes vermek.<\/li>\n\n\n\n
  3. “Ayak bileklerini d\u00f6nd\u00fcrme” – yatar pozisyonda s\u0131rayla her iki aya\u011f\u0131 bilek etraf\u0131nda her iki y\u00f6ne d\u00f6nd\u00fcrmek, ard\u0131ndan onlar\u0131 bacaklara \u00e7ekmek ve rahatlatmak. 10 kez tekrarlay\u0131n.<\/li>\n\n\n\n
  4. Kegel Egzersizleri<\/a> – perineum ve pelvik taban\u0131 g\u00fc\u00e7lendirme egzersizleri.<\/li>\n<\/ol>\n\n\n\n

    Do\u011fum sonras\u0131 ak\u0131nt\u0131lar – lo\u015fi bitene kadar daha aktif egzersizleri ertelemek gerekir. Ancak do\u011fumdan bir ay sonra fiziksel egzersizler \u00e7ok daha \u00e7e\u015fitli olabilir.<\/p>\n\n\n\n

    Do\u011fumdan bir ay sonra egzersizler<\/h3>\n\n\n\n

    Hamilelik ve do\u011fumdan sonra formunuzu aktif olarak geri kazanmak i\u00e7in basit jimnastik egzersizleri, pilates unsurlar\u0131, nefes egzersizleri<\/a> ve kardiyo antrenmanlar\u0131<\/a> uygundur. T\u00fcm bu faydalar\u0131 yoga<\/a> bir arada sunar – bir dizi asana sa\u011fl\u0131kl\u0131 bir ya\u015fam ritmine yumu\u015fak bir ge\u00e7i\u015f i\u00e7in idealdir.<\/p>\n\n\n\n

    G\u00fcnl\u00fck sabah egzersizlerini unutmamak \u00f6nemli – buna temel kas gruplar\u0131 i\u00e7in birka\u00e7 basit egzersiz dahil edebiliriz. Spor yapmadan \u00f6nce, germe, nefesin d\u00fczenlenmesi, \u00e7al\u0131\u015fmay\u0131 planlad\u0131\u011f\u0131n\u0131z kaslar\u0131n hafif\u00e7e \u0131s\u0131nmas\u0131 gibi bir \u0131s\u0131nma gereklidir.<\/p>\n\n\n\n

    “Do\u011fumdan bir ay sonra hangi egzersizleri yapabilirim?” – Bu soruyu ciddiyetle soruyorsan\u0131z, uzmanlar\u0131m\u0131z<\/a> ki\u015fisel bir plan olu\u015fturarak ve \u00e7evrimi\u00e7i kontrol ederek size yard\u0131mc\u0131 olmaya haz\u0131r.<\/p>\n\n\n\n

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

    Egzersiz k\u0131s\u0131tlamalar\u0131: Kimler ve ne yapamaz?<\/h3>\n\n\n\n

    Akl\u0131 ba\u015f\u0131nda bir egzersiz d\u00fczeni olu\u015fturma konusunu ele alm\u0131\u015ft\u0131k: ana ilke – kendinize zarar vermemek. Hi\u00e7bir “zorunluluk” veya “mecburiyet” yok – egzersizler keyifli ve pozitif olmal\u0131. Ama tabii ki, g\u00fcnl\u00fck olarak yap\u0131lmas\u0131 daha faydal\u0131 olacakt\u0131r: b\u00f6ylece yarar\u0131 daha fazla olur ve sonu\u00e7lar daha belirgin hale gelir.<\/p>\n\n\n\n

    Do\u011fumdan sonra spor yapmamalar\u0131 gerekenler:<\/h3>\n\n\n\n
      \n
    • Epizyotomi veya sezaryen sonras\u0131 diki\u015fler hen\u00fcz iyile\u015fmemi\u015fse – doktor onay\u0131 al\u0131nmal\u0131;<\/li>\n\n\n\n
    • Hastal\u0131\u011f\u0131n akut evresinde veya kronik bir rahats\u0131zl\u0131\u011f\u0131n alevlenmesi durumunda;<\/li>\n\n\n\n
    • Y\u00fcksek ate\u015f durumunda;<\/li>\n\n\n\n
    • Herhangi bir sebeple \u015fiddetli a\u011fr\u0131 durumunda;<\/li>\n\n\n\n
    • ani bir \u015fekilde k\u00f6t\u00fc hissetme – bulant\u0131, kusma, ba\u015f d\u00f6nmesi, kanama ortaya \u00e7\u0131kmas\u0131 durumunda.<\/li>\n<\/ul>\n\n\n\n
      \"Do\u011fumdan<\/figure>\n\n\n\n

      Bu fiziksel egzersizler do\u011fumdan sonra hen\u00fcz faydal\u0131 olmayacakt\u0131r<\/h3>\n\n\n\n

      Do\u011fumdan bir ay sonra bir dizi egzersiz ge\u00e7ici olarak \u00f6nerilmez, \u00e7\u00fcnk\u00fc zay\u0131f v\u00fccuda zarar verebilir veya emzirmeyi olumsuz etkileyebilir:<\/p>\n\n\n\n

        \n
      • a\u015f\u0131r\u0131 aktif bir \u015fekilde herhangi bir egzersizin yap\u0131lmas\u0131;<\/li>\n\n\n\n
      • a\u011f\u0131rl\u0131k kullan\u0131lmas\u0131;<\/li>\n\n\n\n
      • kar\u0131n kas\u0131 \u00e7al\u0131\u015ft\u0131rma ve d\u00f6n\u00fc\u015fler (\u00f6zellikle diastazda);<\/li>\n\n\n\n
      • annesi emziriyorsa g\u00f6\u011f\u00fcs g\u00fc\u00e7lendirme i\u00e7in aktif g\u00fc\u00e7 egzersizleri;<\/li>\n\n\n\n
      • bileklere y\u00fck bindirmek – \u00e7ocuk ta\u015f\u0131mak i\u00e7in g\u00fcce ihtiya\u00e7 var.<\/li>\n<\/ul>\n\n\n\n

        Annelerin h\u0131zl\u0131 fiziksel \u015fekilde toparlanmas\u0131n\u0131 dileriz ve bu konuda aktif yard\u0131m\u0131m\u0131z\u0131 \u00f6neriyoruz.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Fiziksel toparlanmay\u0131 ne zaman ba\u015flatmak mant\u0131kl\u0131 olur? Kad\u0131n\u0131n bedeni, do\u011fum s\u00fcreci biter bitmez yava\u015f yava\u015f normale d\u00f6nmeye ba\u015flar. \u0130lk postpartum egzersizlerinin hedefledi\u011fi, bedeni bu s\u00fcre\u00e7te…<\/p>\n","protected":false},"author":11,"featured_media":6090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10599","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nDo\u011fum Sonras\u0131 Fiziksel Egzersizler: Bir Ay Sonra Hangi Egzersizler Yap\u0131labilir<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan bir ay sonra hangi fiziksel egzersizleri yapabilirsiniz? 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