{"id":10615,"date":"2021-04-29T18:00:00","date_gmt":"2021-04-29T15:00:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=874"},"modified":"2025-06-01T16:41:11","modified_gmt":"2025-06-01T13:41:11","slug":"dogumdan-sonra-karin-egzersizleri-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogumdan-sonra-karin-egzersizleri-nasil-yapilir\/","title":{"rendered":"Do\u011fumdan Sonra Kar\u0131n Egzersizleri \u2013 Ne Zaman Ba\u015flamal\u0131 ve Neler Dahil Edilmeli?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131nda \u00e7o\u011fu durumda kad\u0131n\u0131n v\u00fccudu \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fir. \u00d6zellikle kar\u0131n kaslar\u0131 zay\u0131flar ve cilt gev\u015fer ve sarkar. Do\u011fumdan sonra hastaneden taburcu olduktan sonra aynaya bakan bir\u00e7ok kad\u0131n, kendilerini do\u011fum \u00f6ncesi hallerine d\u00f6nd\u00fcrme ve m\u00fckemmel bir \u015fekilde d\u00fcz bir kar\u0131n yapma konusunda h\u0131rsl\u0131 olur. Bu istek anla\u015f\u0131labilir ve \u00f6vg\u00fcye de\u011ferdir, ancak yeni annelerin hemen ger\u00e7ekle\u015ftiremeyeceklerini anlamalar\u0131 gerekir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-1024x684.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7095\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-1024x684.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-768x513.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-674x450.jpg 674w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131 ne zaman \u00e7al\u0131\u015ft\u0131r\u0131lmal\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccudunu forma sokma hedefine ula\u015fmak, kad\u0131n azim g\u00f6sterip do\u011fru beslenmeye ve makul \u00f6l\u00e7\u00fclerde fiziksel aktivite yapmaya devam ederse bir s\u00fcre sonra m\u00fcmk\u00fcnd\u00fcr. Do\u011fum sonras\u0131 v\u00fccudun toparlanmas\u0131n\u0131 ve aktif spor egzersizlerine haz\u0131r olmas\u0131n\u0131 beklemeden kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya ba\u015flamak kad\u0131na belirli sa\u011fl\u0131k sorunlar\u0131na mal olabilir. Do\u011fum sonras\u0131 dinlenme s\u00fcresi \u2013 ciddi fiziksel aktivite olmaks\u0131z\u0131n ge\u00e7en s\u00fcre \u2013 bireyseldir ve do\u011fumun hangi yolla ger\u00e7ekle\u015fti\u011fine ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Normal do\u011fumdan sonra, do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak da dahil olmak \u00fczere, aktif fiziksel antrenmanlara ba\u015flamak yakla\u015f\u0131k 7 hafta m\u00fcmk\u00fcn de\u011fildir. Sezaryen ise temelde cerrahi bir m\u00fcdahale oldu\u011fundan, bu s\u00fcre yaran\u0131n durumuna ba\u011fl\u0131d\u0131r ve normal kriterler sa\u011flan\u0131rsa bu s\u00fcre 12 haftaya kadar uzayabilir.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1024x576.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7097\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Do\u011fum sonras\u0131 kar\u0131n egzersizleri i\u00e7in kontrendikasyonlar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Baz\u0131 durumlarda, do\u011fum sonras\u0131 ne zaman kar\u0131n kas\u0131 egzersizlerine ba\u015flanabilece\u011fi sorusuna, ancak doktor taraf\u0131ndan yap\u0131lan bir dan\u0131\u015fma ve ek bir muayeneden sonra cevap verilebilir. Bu \u00f6zellikle, kad\u0131n\u0131n diyastaz durumunda kar\u0131n kas\u0131 egzersizleri yapmak istedi\u011fi durumlarda ge\u00e7erlidir. Diyastaz\u0131n varl\u0131\u011f\u0131, farkl\u0131 kar\u0131n kas\u0131 egzersizlerini gerektirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sezaryen do\u011fum ve te\u015fhis edilmi\u015f diyastaz, doktora ba\u015fvurmay\u0131 ve kad\u0131n\u0131n egzersizlere ba\u015flay\u0131p ba\u015flayamayaca\u011f\u0131na doktorun karar vermesini gerektirir. Ayr\u0131ca, doktorun do\u011fum sonras\u0131 kar\u0131n kas\u0131 egzersizlerini ve a\u011f\u0131r fiziksel aktiviteleri kesinlikle yasaklayabilece\u011fi baz\u0131 kontrendikasyonlar vard\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu kontrendikasyonlar aras\u0131nda \u015funlar bulunur:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0130\u00e7 organ hasarlar\u0131;<\/li>\n\n\n\n<li>Rahimde yara;<\/li>\n\n\n\n<li>Kanl\u0131 ak\u0131nt\u0131lar;<\/li>\n\n\n\n<li>Pelvik organlar\u0131n iltihapl\u0131 hastal\u0131klar\u0131.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu belirtiler, iyile\u015fme sa\u011flanana kadar kar\u0131n kaslar\u0131n\u0131 i\u00e7eren egzersizleri ve antrenmanlar\u0131 imkans\u0131z hale getirir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Antrenmanlara Ba\u015flama Tavsiyeleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00fcz bir kar\u0131n i\u00e7in m\u00fccadeleye dikkatli bir \u015fekilde, kendinizi uzun antrenmanlarla yormadan ba\u015flamal\u0131s\u0131n\u0131z. Bir kad\u0131n\u0131n, herhangi bir kar\u015f\u0131t g\u00f6stergesi olmasa bile, kar\u0131n kas\u0131 egzersizlerini fiziksel uygunluk seviyesine g\u00f6re yapmas\u0131 gerekir. Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131n geri kazan\u0131m\u0131nda \u00f6nemli olan \u015fey tekrar say\u0131s\u0131 veya yo\u011funluk de\u011fil, d\u00fczenliliktir. Antrenman program\u0131na dahil edilen kar\u0131n kas\u0131 egzersizlerinin do\u011fru tekni\u011finin \u00e7al\u0131\u015f\u0131lmas\u0131na ba\u015flamak gerekiyor. \u00dcstelik hemen de\u011fil, v\u00fccudu y\u00fck\u00fcml\u00fcl\u00fcklere haz\u0131rlanmas\u0131n\u0131n ard\u0131ndan. Yoga, pilates ve hafif kardiyo egzersizleri bu ama\u00e7 i\u00e7in en uygun olanlar\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diyafram\u0131 geli\u015ftiren solunum egzersizleri buna iyi yard\u0131mc\u0131 olabilir. Bu t\u00fcr egzersizler kaslar\u0131 tonlar ve do\u011fum sonras\u0131 kar\u0131n kaslar\u0131na \u00e7al\u0131\u015fmay\u0131 daha g\u00fcvenli, etkili ve kolay hale getirir. Ancak haz\u0131rl\u0131ks\u0131z bir \u015fekilde do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirme \u00e7abas\u0131, pelvik taban kaslar\u0131n\u0131n zay\u0131flamas\u0131na ve i\u00e7 organlar\u0131n sarkmas\u0131na yol a\u00e7abilir.<\/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\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7094\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kar\u0131n Kaslar\u0131 \u0130\u00e7in Temel Egzersizler&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccudu fiziksel aktivitelere haz\u0131rlad\u0131ktan sonra do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131 toparlamak i\u00e7in temel egzersizlere ba\u015flayabilirsiniz &#8211; \u201cBirikim\u201d, \u201cTers K\u00f6pr\u00fc\u201d veya \u201cVakuum\u201d. \u0130lk iki egzersizi &#8220;s\u0131rt\u00fcst\u00fc yat\u0131\u015f&#8221; pozisyonunda yapman\u0131z gerekmektedir. \u201cBirikim\u201d yaparken, uyluklar\u0131 ellerle destekleyip bacaklar\u0131 yukar\u0131 kald\u0131rmak, alt kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir. \u201cTers K\u00f6pr\u00fc\u201d pozisyonunda ise bacaklar dizlerden b\u00fck\u00fclerek uyluklar yukar\u0131 kald\u0131r\u0131l\u0131r, s\u0131rt b\u00fck\u00fcl\u00fcr ve ard\u0131ndan yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna indirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6ncelikle egzersizi her set i\u00e7in 10-15 kez tekrarlamak gereklidir. Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131z\u0131 h\u0131zla g\u00fc\u00e7lendirmenin yan\u0131 s\u0131ra, bu t\u00fcr bir egzersiz kal\u00e7alar\u0131n\u0131z\u0131 ve uyluklar\u0131n\u0131z\u0131 da s\u0131k\u0131la\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olacakt\u0131r. &#8220;Vakum&#8221; yaparken karn\u0131n\u0131zdan derin nefes al\u0131n, yava\u015f\u00e7a verirken \u00f6ne ve arkaya \u00e7ekerek nefesinizi tutun ve nefes almadan durabildi\u011finiz kadar bu pozisyonda kal\u0131n. Daha sonra karn\u0131n\u0131z\u0131 serbest b\u0131rak\u0131n ve yava\u015f\u00e7a nefes al\u0131n. Yeni ba\u015flayanlar i\u00e7in 3-5 tekrar yeterlidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-683x1024.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7093\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in etkili ek egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Evde yap\u0131labilecek egzersiz t\u00fcrleri &#8211; \u201cBisiklet\u201d, \u201cTahta\u201d ve \u201cAsans\u00f6r\u201d. Bunlar basittir ve do\u011fumdan sonra karni \u00e7abucak toparlamak istedi\u011finizde iyi bir etki sa\u011flar. \u201cBisiklet\u201d, s\u0131rt\u00fcst\u00fc yatarken ve bacaklar\u0131 60 derece a\u00e7\u0131yla kald\u0131rarak, pedal \u00e7evirme hareketini taklit ederek yap\u0131l\u0131r. Evrensel bir egzersiz olan \u201cTahta\u201d, sadece kar\u0131n kaslar\u0131n\u0131 de\u011fil, di\u011fer kas gruplar\u0131n\u0131 da g\u00fc\u00e7lendirir. Yere yat\u0131p dirsekler ya da d\u00fcz kollar \u00fczerine v\u00fccuda kald\u0131rarak, yerle paralel olacak \u015fekilde yap\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O kadar yayg\u0131n olmayan ama do\u011fum sonras\u0131 karni toparlamak i\u00e7in etkili bir egzersiz \u2013 \u201cAsans\u00f6r\u201d. Duvara tam s\u0131rt\u0131n\u0131z\u0131 ve omuzlar\u0131n\u0131z\u0131 basarak yere oturun, ellerinizi karn\u0131n\u0131za koyun ve kar\u0131n kaslar\u0131n\u0131 bir asans\u00f6r gibi d\u00fc\u015f\u00fcn\u00fcn, asans\u00f6r\u00fc birinci kattan son kata do\u011fru d\u00fcz s\u0131rtla yukar\u0131 a\u015fa\u011f\u0131 ta\u015f\u0131man\u0131z gerekiyor. Sonra s\u0131rayla asans\u00f6r\u00fc 1. kattan 2. kata, 1. &#8211; 3. kata ve bu \u015fekilde kaslar\u0131 3-5 saniye boyunca tutarak yukar\u0131ya kald\u0131r\u0131n ve b\u0131rak\u0131n.<\/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\/2021\/04\/woman-practising-yoga_1303-13978-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7096\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Fitball ve bebekle yap\u0131lan egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131 nazik\u00e7e \u00e7al\u0131\u015ft\u0131rman\u0131n en etkili yollar\u0131ndan biri, egzersiz topuyla yap\u0131lan \u00e7al\u0131\u015fmalard\u0131r. Bunlar, s\u0131rt\u0131n\u0131za minimal y\u00fck bindirirken kar\u0131n kaslar\u0131n\u0131 harika bir \u015fekilde s\u0131k\u0131la\u015ft\u0131r\u0131r. Bu t\u00fcr egzersizlerden biri, d\u00fcz bacaklarla yere uzanarak, bacaklar\u0131 egzersiz topunun \u00fczerine yerle\u015ftirerek yap\u0131l\u0131r. Kal\u00e7alar yukar\u0131 kald\u0131r\u0131l\u0131rken, top ileri geri yuvarlanarak ayaklar s\u0131rayla hareket ettirilir. Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131 toparlanmas\u0131n\u0131n yan\u0131 s\u0131ra, bu egzersiz g\u00f6\u011f\u00fcs k\u0131sm\u0131 ve kal\u00e7a kaslar\u0131n\u0131n geli\u015fimine de yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evde bebe\u011finizle birlikte egzersiz yaparak ho\u015f vakit ge\u00e7irmek ve faydal\u0131 bir antrenman ger\u00e7ekle\u015ftirebilirsiniz. B\u00f6ylece hem kar\u0131n kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rm\u0131\u015f hem de \u00e7ocu\u011funuzla vakit ge\u00e7irerek ona pozitif duygular ya\u015fatm\u0131\u015f olursunuz. Egzersiz, duvar\u0131n yan\u0131nda d\u00fcz bacaklarla durarak yap\u0131l\u0131r. Bir bacak dizden b\u00fck\u00fcl\u00fcp yukar\u0131ya kald\u0131r\u0131l\u0131r. Bebek, d\u00fcz baca\u011f\u0131n \u00fcst\u00fcne oturtularak yukar\u0131-a\u015fa\u011f\u0131 sallan\u0131r. Daha sonra ayn\u0131 i\u015flem di\u011fer bacak i\u00e7in de tekrarlanmal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1024x683.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7091\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1600x1066.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Diyastaz \u2013 kar\u0131n kaslar\u0131n\u0131n toparlanmas\u0131na \u00f6zel yakla\u015f\u0131m<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 diastaz te\u015fhisi konan kad\u0131nlar i\u00e7in kar\u0131n egzersizlerine \u00f6zel bir yakla\u015f\u0131m kullanmak gerekir. Bu terim, kar\u0131n kaslar\u0131n\u0131n merkez hatt\u0131nda ayr\u0131lmas\u0131n\u0131 ifade eder. Kad\u0131nlar, evde kendi ba\u015flar\u0131na diyastazlar\u0131 olup olmad\u0131\u011f\u0131n\u0131 kontrol edebilir. Bunun i\u00e7in yere uzanmal\u0131, dizlerini b\u00fckmeli ve kar\u0131n kaslar\u0131n\u0131 s\u0131karken g\u00f6vdesini yukar\u0131 kald\u0131rmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pareometrik kaslar\u0131n aras\u0131nda bir \u00e7ukur hissedilmesi, diyastaz\u0131n varl\u0131\u011f\u0131na i\u015faret eder. Bu, do\u011fumdan sonra \u00f6zel kar\u0131n egzersizleri yap\u0131lmas\u0131 gerekti\u011fi ve ayn\u0131 zamanda bir bandaj tak\u0131lmas\u0131 gerekti\u011fi anlam\u0131na gelir. Kaslar\u0131n ayr\u0131lmas\u0131 ve fiziksel aktiviteler s\u0131ras\u0131nda, korse zarar g\u00f6ren kaslar\u0131 koruyarak, onlar\u0131n eski haline daha h\u0131zl\u0131 d\u00f6nmelerine yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Diyastaz i\u00e7in Egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Diyastaz i\u00e7in toparlanma egzersizleri, do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131n ayr\u0131\u015fmas\u0131 olmayan kad\u0131nlar i\u00e7in \u00f6nerilenlerden farkl\u0131d\u0131r veya dinlenme d\u00f6neminin sonuna ve aktif a\u015famaya ge\u00e7i\u015fte kendili\u011finden ortadan kalkar. Daha \u00f6nce belirtildi\u011fi gibi, ilk ad\u0131m olarak bir doktora dan\u0131\u015f\u0131lmas\u0131 gerekmektedir. Ve e\u011fer doktor do\u011fum sonras\u0131 kar\u0131n kas\u0131 egzersizlerine ba\u015flaman\u0131zda sak\u0131nca g\u00f6rmezse, egzersizlere ba\u015flanmal\u0131d\u0131r. Klasik kar\u0131n egzersizleri kesinlikle d\u0131\u015flanmal\u0131d\u0131r, aksi takdirde t\u00fcm \u00e7abalar diyastaz\u0131n artmas\u0131na ve dolay\u0131s\u0131yla kar\u0131n b\u00fcy\u00fcmesine yol a\u00e7acakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uzmanlar, oturken, ayakta dururken veya uzan\u0131rken, di\u011fer i\u015flerden uzakta olmadan yap\u0131labilecek benzersiz bir egzersiz \u00f6neriyorlar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>karn\u0131n\u0131z\u0131 i\u00e7ine \u00e7ekerek, g\u00f6be\u011finizi omurgaya do\u011fru &#8216;uzat\u0131n&#8217;;<\/li>\n\n\n\n<li>gev\u015feme ve \u00e7ekmeyi de\u011fi\u015ftirerek h\u0131zl\u0131, nab\u0131z gibi hareketler olu\u015fturun;<\/li>\n\n\n\n<li>nefes d\u00fczenli, duraksamas\u0131z.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu t\u00fcr kar\u0131n kas\u0131 at\u0131mlar\u0131ndan 100&#8217;den fazla yapmamak gerekir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Diyastaza Kar\u015f\u0131 Al\u0131nacak Di\u011fer \u00d6nlemler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kar\u0131n kaslar\u0131n\u0131 \u00e7ekme ve gev\u015fetme egzersizi etkili, ancak do\u011fum sonras\u0131 kar\u0131nda olu\u015fan a\u00e7\u0131kl\u0131\u011f\u0131 toparlamada tek yard\u0131mc\u0131 egzersiz de\u011fil. Uzmanlar, &#8220;Kedi&#8221; egzersizinin de faydal\u0131 oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorlar. Bu egzersizi yapmak i\u00e7in, d\u00f6rt ayak \u00fczerinde durup karn\u0131 \u00e7ekip s\u0131rt\u0131 yay \u015feklinde b\u00fckmek gerekiyor. Ard\u0131ndan tersine, kar\u0131n \u00e7ekilmeli ve s\u0131rt a\u015fa\u011f\u0131ya do\u011fru yayland\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diyastaz s\u0131ras\u0131nda kar\u0131n kaslar\u0131n\u0131 toparlamada 10-15 tekrar ile yap\u0131lan ve s\u0131rt \u00fcst\u00fc yatarak uygulanan egzersiz de yard\u0131mc\u0131 olacakt\u0131r. Nefes verirken ba\u015f yerden kald\u0131r\u0131l\u0131r ve \u00e7ene g\u00f6\u011f\u00fcse bast\u0131r\u0131l\u0131r. Bu s\u0131rada kar\u0131n i\u00e7e \u00e7ekilmelidir. Nefes al\u0131rken ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcl\u00fcr. Ayr\u0131ca her iki tarafa 10-15 tekrar ile bel esnetmesi \u00f6nerilmektedir. Bu esneme, ba\u015f\u0131 bir y\u00f6ne \u00e7evirirken dizler b\u00fck\u00fclm\u00fc\u015f halde bacaklar\u0131 kar\u015f\u0131 y\u00f6ne do\u011fru d\u00f6nd\u00fcrerek yap\u0131l\u0131r ve bu pozisyonda kal\u0131n\u0131r. Kar\u0131n i\u00e7e \u00e7ekilmi\u015f olarak kalmal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1024x683.jpg\" alt=\"\" class=\"wp-image-7100\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1600x1066.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Zamanla Y\u00fck\u00fc Art\u0131rmak<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zaman ge\u00e7tik\u00e7e y\u00fckler kademeli olarak art\u0131r\u0131labilir. <a href=\"https:\/\/momslab.app\/blog\/kak-vernut-sebe-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kar\u0131n b\u00f6lgesindeki ya\u011flar\u0131 eritmek<\/a> i\u00e7in, g\u00fcnl\u00fck evde yap\u0131lan antrenmanlara eklenen egzersiz miktar\u0131n\u0131 a\u015famal\u0131 olarak art\u0131rmak gerekir. V\u00fccudun tamamen toparland\u0131\u011f\u0131 ve doktorun spor salonuna gitmeye kar\u015f\u0131 olmad\u0131\u011f\u0131 bir zamanda, antrenman s\u00fcresi art\u0131r\u0131labilir. Yava\u015f yava\u015f ve dikkatli bir \u015fekilde egzersizler, onlar\u0131 daha zor hale getiren unsurlar ekleyerek zorla\u015ft\u0131r\u0131labilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Benzer \u015fekilde, belirli bir egzersizin tekrar say\u0131s\u0131n\u0131 da art\u0131rmak gerekir. \u00d6rne\u011fin, bir \u00e7ift setle ba\u015flayarak, bunlar\u0131n say\u0131s\u0131n\u0131 5&#8217;e kadar yava\u015f\u00e7a art\u0131rabilirsiniz. Antrenmanlar\u0131n yo\u011funlu\u011funun da ayn\u0131 anda artmas\u0131 gerekir. Fiziksel aktiviteyi art\u0131rmaya y\u00f6nelik d\u00fczg\u00fcn ve kapsaml\u0131 bir yakla\u015f\u0131m kesinlikle iyi sonu\u00e7lar verecek ve do\u011fum sonras\u0131 d\u00fcz bir kar\u0131n\u0131n h\u0131zl\u0131 bir \u015fekilde geri kazan\u0131lmas\u0131na olanak sa\u011flayacakt\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\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131\" class=\"wp-image-7090\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Online kursumuz, \u00f6zellikle, kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye y\u00f6nelik gen\u00e7 anneler i\u00e7in bir program sunuyor. Ksenia Vlasova, deneyimli bir e\u011fitmen olarak, kat\u0131l\u0131mc\u0131lara ilgilendikleri konular hakk\u0131nda bireysel dan\u0131\u015fmanl\u0131k yap\u0131yor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Online kursta e\u011fitmenlerimiz, kad\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 korumaya ve v\u00fccut tonusunu art\u0131rmaya y\u00f6nelik do\u011fru bir antrenman sistemi olu\u015fturman\u0131za kesinlikle yard\u0131mc\u0131 olacaklar.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fum sonras\u0131nda \u00e7o\u011fu durumda kad\u0131n\u0131n v\u00fccudu \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fir. \u00d6zellikle kar\u0131n kaslar\u0131 zay\u0131flar ve cilt gev\u015fer ve sarkar. Do\u011fumdan sonra hastaneden taburcu olduktan sonra aynaya&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7092,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,739,748],"tags":[],"class_list":["post-10615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-kadin-sagligi-tr","category-pokhudenie-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 Egzersizleri - Ne Zaman Ba\u015flamal\u0131 ve Hangi Hareketler Yasak<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 forma d\u00f6nmek - neredeyse t\u00fcm yeni annelerin sorunu. Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rarak bu m\u00fccadeleye hemen ba\u015flamaya haz\u0131rlar. Uzman tavsiyeleri, bunu g\u00fcvenli ve do\u011fru bir \u015fekilde yapman\u0131za yard\u0131mc\u0131 olacakt\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/dogumdan-sonra-karin-egzersizleri-nasil-yapilir\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do\u011fumdan Sonra Kar\u0131n Egzersizleri \u2013 Ne Zaman Ba\u015flamal\u0131 ve Neler Dahil Edilmeli?\" \/>\n<meta property=\"og:description\" content=\"Do\u011fum sonras\u0131 forma d\u00f6nmek - neredeyse t\u00fcm yeni annelerin sorunu. Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rarak bu m\u00fccadeleye hemen ba\u015flamaya haz\u0131rlar. 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