{"id":10603,"date":"2020-11-24T15:02:47","date_gmt":"2020-11-24T12:02:47","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=824"},"modified":"2025-06-01T16:19:00","modified_gmt":"2025-06-01T13:19:00","slug":"duz-ve-siki-dogum-sonrasi-karin-toplama","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/duz-ve-siki-dogum-sonrasi-karin-toplama\/","title":{"rendered":"D\u00fcz ve S\u0131k\u0131: Do\u011fum Sonras\u0131 Kar\u0131n Toplama"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fumdan sonra kar\u0131n nas\u0131l s\u0131k\u0131la\u015ft\u0131r\u0131l\u0131r?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00fcz bir kar\u0131n i\u00e7in m\u00fccadele eden sadece gen\u00e7 anneler de\u011fil, ayn\u0131 zamanda hi\u00e7 do\u011fum yapmam\u0131\u015f k\u0131zlar da var. Medya taraf\u0131ndan yarat\u0131lan bu standart, kad\u0131n fizyolojisinin \u00f6zelliklerinden dolay\u0131 ula\u015f\u0131lamaz bir durumdur. Tamamen d\u00fcz bir kar\u0131n norma uygun de\u011fildir ve buna ula\u015fmak i\u00e7in \u00e7abalamak gereksizdir. Ancak problemli b\u00f6lgedeki kilolar\u0131 makul \u00f6l\u00e7\u00fcde vererek kendi idealinize yakla\u015fmak m\u00fcmk\u00fcnd\u00fcr. Peki, do\u011fumdan sonra kar\u0131n nas\u0131l s\u0131k\u0131la\u015ft\u0131r\u0131l\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\/muscular-young-woman-athlete-black_155003-5908-1024x682.jpg\" alt=\"D\u00fcz ve s\u0131k\u0131: Do\u011fum sonras\u0131 kar\u0131n nas\u0131l d\u00fczeltilir\" class=\"wp-image-6101\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Ne zaman egzersizlere ba\u015flanmal\u0131?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya do\u011fal do\u011fumdan 5-8 hafta ve sezaryen sonras\u0131 8-12 hafta sonra ba\u015flanabilir. E\u011fer do\u011fumda komplikasyonlar meydana geldiyse veya doktor b\u00f6yle \u00f6nerdiyse s\u00fcre uzayabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015flaman\u0131z gereken ilk \u015fey derin kar\u0131n kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesidir \u00e7\u00fcnk\u00fc hamilelik ve do\u011fumdan en \u00e7ok onlar etkilenir. Yava\u015f yava\u015f <a href=\"https:\/\/momslab.app\/blog\/kak-podkacat-press-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">kar\u0131n kaslar\u0131na<\/a> da y\u00fck vermeye ba\u015flayabilirsiniz. Ancak klasik egzersizlere \u2012 plank, \u015f\u0131nav \u2012 ge\u00e7mek i\u00e7in hen\u00fcz erken. Bundan \u00f6nce v\u00fccudun tamamen iyile\u015fmesi gerekir. Bu s\u00fcre zarf\u0131nda, yeni annelere uygun \u00f6zel olarak se\u00e7ilmi\u015f egzersizleri yapmak gerekir. Duruma \u00f6zel olarak uygun egzersizleri, t\u00fcm ko\u015fullar g\u00f6z \u00f6n\u00fcnde bulundurularak se\u00e7ecek bir e\u011fitmen olan <a href=\"https:\/\/momslab.app\/\">\u00e7evrimi\u00e7i kurs<\/a> e\u011fitmeni Ksenia Vlasova yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Do\u011fum Sonras\u0131 Kar\u0131n Kaslar\u0131 \u0130\u00e7in Egzersizler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan sonra spor yapmaya ba\u015flamak i\u00e7in yeterince zaman ge\u00e7ti\u011finde, egzersiz rutininizi belirlemeniz gerekir. Kad\u0131nlar burada se\u00e7im yapabilir: Ki\u015fisel tercihlerine ba\u011fl\u0131 olarak jimnastik, <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga<\/a>, pilates veya gen\u00e7 annelere izin verilen ba\u015fka bir spor t\u00fcr\u00fc ile u\u011fra\u015fmaya ba\u015flayabilirler. Daha aktif ve tekd\u00fcze egzersizleri sevenler i\u00e7in jimnastik uygun olacakt\u0131r; statik y\u00fcklemelere e\u011filimli olan kad\u0131nlar ise yoga ile pilates aras\u0131nda se\u00e7im yapacaklard\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\/muscular-young-woman-athlete-gray_155003-1851-1024x682.jpg\" alt=\"D\u00fcz ve s\u0131k\u0131: Do\u011fum sonras\u0131 kar\u0131n nas\u0131l d\u00fczeltilir\" class=\"wp-image-6103\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Do\u011fum Sonras\u0131 Kar\u0131n S\u0131k\u0131la\u015ft\u0131rma: Jimnastik Egzersizleri?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 kar\u0131n \u00fczerinde \u00e7al\u0131\u015fmak i\u00e7in ba\u015flanabilecek ilk \u015feylerden biri <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">nefes egzersizleridir<\/a>. Bu egzersizler ba\u015flang\u0131\u00e7ta kilo vermeye y\u00f6nelik en \u00f6nemli kaslarla \u00e7al\u0131\u015f\u0131r. Egzersizleri kanepede yatarken yapabilirsiniz, ancak bu egzersizlerin etkisinin olmayaca\u011f\u0131 anlam\u0131na gelmez. Nefes egzersizlerinin temel amac\u0131, do\u011fru nefes almay\u0131 \u00f6\u011frenmek ve bunu d\u00fc\u015f\u00fcnmeden s\u00fcrekli kullanmaya ba\u015flamakt\u0131r. B\u00f6yle bir al\u0131\u015fkanl\u0131k sadece kar\u0131n \u015fekline de\u011fil, genel sa\u011fl\u0131k durumuna da olumlu etkiler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fru nefes alman\u0131n temel prensibi, nefes al\u0131rken karn\u0131 yuvarlamak ve nefes verirken \u00e7ekmektir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kar\u0131n i\u00e7in nazik egzersizlerden biri &#8220;k\u00f6pr\u00fc&#8221; pozisyonunda kal\u00e7a kald\u0131rmad\u0131r. A\u015fa\u011f\u0131daki \u015fekilde ger\u00e7ekle\u015ftirilir:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ba\u015flang\u0131\u00e7 pozisyonu &#8211; s\u0131rt \u00fcst\u00fc yatarken, dizler b\u00fck\u00fclm\u00fc\u015f, ayak tabanlar\u0131 yerde.<\/li>\n\n\n\n<li>Kal\u00e7ay\u0131 olabildi\u011fince yukar\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n<li>Yava\u015f\u00e7a (z\u0131plamadan) yere indirin.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Bu egzersiz yaln\u0131zca do\u011fum sonras\u0131 sarkan kar\u0131n b\u00f6lgesini toparlamakla kalmaz, ayn\u0131 zamanda <a href=\"https:\/\/momslab.app\/blog\/upraznenia-dla-beder-i-agodic-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">kal\u00e7a ve uyluklar\u0131<\/a> da s\u0131k\u0131la\u015ft\u0131r\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Her t\u00fcrl\u00fc g\u00f6vde e\u011filme ve d\u00f6nme hareketleri kesinlikle faydal\u0131d\u0131r. Bunlar\u0131 bolca ve d\u00fczenli olarak yapmak gerekir. B\u00f6ylece yaln\u0131zca kar\u0131n\u0131 d\u00fczle\u015ftirmekle kalmaz, ayn\u0131 zamanda kaslar\u0131 da esnetirler.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Yoga: Do\u011fum Sonras\u0131 Kar\u0131n \u0130\u00e7in Etkili Egzersizler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6ncelikle belirtmek gerekir ki, yogadaki bir\u00e7ok egzersizin antrenman program\u0131na dahil edilmesi, kaslar\u0131n iyile\u015fmesine ba\u011fl\u0131 olarak kademeli olmal\u0131d\u0131r. \u0130lk a\u015famalarda daha nazik ve koruyucu pozalar yap\u0131lmas\u0131 \u00f6nerilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk poz k\u00f6pek pozudur. \u00c7ocukluktan beri a\u015fina oldu\u011fumuz i\u00e7in tekni\u011fini a\u00e7\u0131klamaya gerek yoktur. Ayr\u0131ca, do\u011fum sonras\u0131 d\u00f6nem i\u00e7in \u015fu pozlar uygundur:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>saban pozu;<\/li>\n\n\n\n<li>Viparita Karani (duvarda bacaklarla).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Seriyi \u015eavasana \u2012 derin gev\u015feme pozu \u2012 ile sonland\u0131rmak uygun olacakt\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\/full-shot-woman-stretching-mat_23-2149013984-1024x682.jpg\" alt=\"D\u00fcz ve s\u0131k\u0131: Do\u011fum sonras\u0131 kar\u0131n nas\u0131l d\u00fczeltilir\" class=\"wp-image-6104\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Pilates egzersizleri ile do\u011fum sonras\u0131 kar\u0131n nas\u0131l toparlan\u0131r?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Burada, bir\u00e7ok egzersiz yogaya ve jimnasti\u011fe benzer, tekni\u011fi ise yava\u015f ve ak\u0131c\u0131d\u0131r. Bu yava\u015fl\u0131k, hislerinize ve do\u011fru uygulamaya odaklanman\u0131za olanak tan\u0131r. Do\u011fumdan 2-3 ay sonra a\u015fa\u011f\u0131daki egzersizleri yapabilirsiniz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dalga;<\/li>\n\n\n\n<li>kedi;<\/li>\n\n\n\n<li>tekne;<\/li>\n\n\n\n<li>k\u00f6pr\u00fc.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Do\u011fumdan sonra kar\u0131n zay\u0131flamas\u0131 i\u00e7in \u00f6nerilmeyen egzersizler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik bir hastal\u0131k olmasa da, v\u00fccut \u00fczerinde ciddi etkileri vard\u0131r ve bu durum, kad\u0131nlar\u0131n fiziksel aktivitesine baz\u0131 k\u0131s\u0131tlamalar getirir. Do\u011fum sonras\u0131 iyile\u015fme s\u00fcreci tamamlanmadan en pop\u00fcler ve etkili kar\u0131n egzersizlerine ba\u015flanmamal\u0131d\u0131r. Kaslar tamamen g\u00fc\u00e7lenip, i\u00e7 organlar yerlerine oturdu\u011funda ve ba\u015fka bir engel kalmad\u0131\u011f\u0131nda, a\u015fa\u011f\u0131daki egzersizlere ba\u015flanabilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tahta (plank);<\/li>\n\n\n\n<li>burpee yapma;<\/li>\n\n\n\n<li>klasik \u015f\u0131nav \u00e7ekme;<\/li>\n\n\n\n<li>\u00e7\u00f6melme;<\/li>\n\n\n\n<li>spor salonunda egzersiz.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bununla birlikte, do\u011fum sonras\u0131 iyile\u015fme a\u015famas\u0131nda bu egzersizleri yapmak sa\u011fl\u0131k i\u00e7in tehlikelidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En iyi etkiyi elde etmek i\u00e7in entegre bir yakla\u015f\u0131m\u0131n gerekli oldu\u011funu unutmay\u0131n, yani:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dengeli beslenme;<\/li>\n\n\n\n<li>d\u00fczenli antrenman;<\/li>\n\n\n\n<li>genel sa\u011fl\u0131k durumu korunmas\u0131;<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/tejpirovanie-zivota-posle-rodov\/\" target=\"_blank\" rel=\"nofollow noopener\">yararl\u0131<\/a> ya\u015fam al\u0131\u015fkanl\u0131klar\u0131.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fumdan sonra kar\u0131n nas\u0131l s\u0131k\u0131la\u015ft\u0131r\u0131l\u0131r? D\u00fcz bir kar\u0131n i\u00e7in m\u00fccadele eden sadece gen\u00e7 anneler de\u011fil, ayn\u0131 zamanda hi\u00e7 do\u011fum yapmam\u0131\u015f k\u0131zlar da var. Medya taraf\u0131ndan&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10603","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 Kar\u0131n S\u0131k\u0131la\u015ft\u0131rma: momslab.com&#039;da Egzersizler ve Tavsiyeler<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra kar\u0131n s\u0131k\u0131la\u015ft\u0131rmak ger\u00e7ekten m\u00fcmk\u00fcnd\u00fcr. 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