{"id":10629,"date":"2020-11-24T21:42:17","date_gmt":"2020-11-24T18:42:17","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=916"},"modified":"2025-06-01T16:42:52","modified_gmt":"2025-06-01T13:42:52","slug":"dogumdan-sonra-sirt-kivrimlarina-son","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogumdan-sonra-sirt-kivrimlarina-son\/","title":{"rendered":"Do\u011fumdan Sonra S\u0131rt K\u0131vr\u0131mlar\u0131n\u0131 Nas\u0131l Giderebilirsiniz?"},"content":{"rendered":"\n

Sel\u00fclit\u2026 s\u0131rtta m\u0131?<\/h2>\n\n\n\n

Evet, do\u011fumdan sonra s\u0131rt da kar\u0131n gibi etkilenir – bu bir istisna de\u011fildir. Hormonlar derialt\u0131 ya\u011flar\u0131n olu\u015fumunu etkiler, bu y\u00fczden genel olarak kad\u0131n\u0131n v\u00fccudu bu nedenle hafif\u00e7e hacim kazanabilir. Dahas\u0131, hamilelik s\u0131ras\u0131nda anne adaylar\u0131 daha fazla yemek yerler – bu da hormonlar\u0131n etkisidir ve derialt\u0131 ya\u011f birikimine katk\u0131da bulunur. Hamilelik ve emzirme s\u0131ras\u0131nda besin dokusunun birikmesi do\u011fa taraf\u0131ndan \u00f6ng\u00f6r\u00fclm\u00fc\u015f ve hormonlar bu s\u00fcreci ‘h\u0131zland\u0131r\u0131r’.<\/p>\n\n\n\n

\u00d6yleyse do\u011fum sonras\u0131 s\u0131rt i\u00e7in k\u0131vr\u0131mlar\u0131 ve sel\u00fcliti gidermeye yard\u0131mc\u0131 olacak herhangi bir y\u00f6ntem veya egzersiz var m\u0131? Do\u011fumdan sonra s\u0131rt\u0131n\u0131zdaki k\u0131vr\u0131mlar\u0131 nas\u0131l giderebilirsiniz?<\/p>\n\n\n\n

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

Do\u011fum sonras\u0131 s\u0131rt k\u0131vr\u0131mlar\u0131n\u0131n nedenleri<\/h3>\n\n\n\n

Daha \u00f6nce s\u00f6yledi\u011fimiz gibi, ana neden hormonal de\u011fi\u015fikliklerde yatmaktad\u0131r. Ayr\u0131ca, fet\u00fcs\u00fcn a\u011f\u0131rl\u0131\u011f\u0131 \u00f6zel bir rol oynar – a\u011f\u0131rl\u0131\u011f\u0131n artmas\u0131 nedeniyle a\u011f\u0131rl\u0131k merkezi kayar, s\u0131rt \u00fczerindeki y\u00fck de\u011fi\u015fir ve bu nedenle s\u0131rt kaslar\u0131 gev\u015femi\u015f hale gelip a\u011f\u0131rl\u0131\u011f\u0131n bask\u0131s\u0131na kar\u015f\u0131 koyamayabilir. Ancak bu, bilimle a\u00e7\u0131klanan en basit se\u00e7enektir.<\/p>\n\n\n\n

Derialt\u0131 ya\u011f birikimlerinin, s\u0131rt b\u00f6lgesi de dahil olmak \u00fczere, ortaya \u00e7\u0131kmas\u0131na etki eden baz\u0131 di\u011fer fakt\u00f6rler de vard\u0131r:<\/p>\n\n\n\n

    \n
  • tiroid bezinin \u00e7al\u0131\u015fmas\u0131n\u0131 y\u00f6neten tiroksin seviyesinin d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc;<\/li>\n\n\n\n
  • s\u0131rt b\u00f6lgesinde ya\u011f birikimini tetikleyen meme bezlerinin b\u00fcy\u00fcmesi;<\/li>\n\n\n\n
  • Uygun bir aktivite eksikli\u011fi, \u00e7\u00fcnk\u00fc sadece bebek arabas\u0131yla y\u00fcr\u00fcmek yeterli de\u011fil, fiziksel egzersizler de yapmak gerekir, bu da gen\u00e7 annelerin genellikle g\u00fc\u00e7 ve zaman bulmakta zorland\u0131\u011f\u0131 bir \u015feydir;<\/li>\n\n\n\n
  • herhangi bir ki\u015finin v\u00fccudunda dengesizliklere ve b\u00fcy\u00fck olas\u0131l\u0131kla a\u015f\u0131r\u0131 kilo ve ya\u011f birikimine neden olan yanl\u0131\u015f beslenme d\u00fczeni.<\/li>\n<\/ul>\n\n\n\n

    E\u011fer do\u011fumdan sonra s\u0131rt\u0131n\u0131zda k\u0131vr\u0131mlar olu\u015ftuysa ve bunu d\u00fczeltmek istiyorsan\u0131z, iki ana noktaya dikkat etmelisiniz – beslenme ve fiziksel aktivite. Hormonlar i\u00e7in endi\u015felenmenize gerek yok, \u00e7\u00fcnk\u00fc hormonal denge zamanla kendi kendine d\u00fczelecektir, ancak beslenme ve v\u00fccut \u00fczerinde \u00e7al\u0131\u015fmaya neredeyse hemen ba\u015flamal\u0131s\u0131n\u0131z. Bu konularda projemizin diyetisyenleri ve antren\u00f6rleri yard\u0131mc\u0131 olabilir: size do\u011fum sonras\u0131 s\u0131rt i\u00e7in uygun egzersizler se\u00e7ecek ve sizi destekleyip \u00e7evrimi\u00e7i olarak d\u00fczelterek uygun bir diyet olu\u015fturacaklar.<\/p>\n\n\n\n

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

    S\u0131rt\u0131n\u0131z i\u00e7in sa\u011fl\u0131kl\u0131 beslenme<\/h3>\n\n\n\n

    S\u0131rt, v\u00fccudumuzun bir par\u00e7as\u0131d\u0131r, bu nedenle “s\u0131rt ya\u011flar\u0131n\u0131 eritmek i\u00e7in \u00f6zel bir diyet” gerekmez. Ancak, yerel kilo verme \u00e7al\u0131\u015fmalar\u0131 olduk\u00e7a karma\u015f\u0131kt\u0131r ve hatta neredeyse ula\u015f\u0131lamazd\u0131r. Bu konuda \u00f6nemli olan, b\u00fct\u00fcn v\u00fccut \u00fczerinde \u00e7al\u0131\u015farak kapsaml\u0131 bir yakla\u015f\u0131md\u0131r.<\/p>\n\n\n\n

    Bu nedenle kombinasyon \u015f\u00f6yledir: egzersiz, do\u011fru beslenme, su t\u00fcketim durumu.<\/p>\n\n\n\n

    Evet, su t\u00fcketimi \u00e7ok \u00f6nemlidir \u00e7\u00fcnk\u00fc v\u00fccudun bizi biraz kand\u0131rabilece\u011fini ve \u00e7o\u011fu zaman yemek istedi\u011fimizi d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczde asl\u0131nda susam\u0131\u015f oldu\u011fumuzu biliyorsunuzdur. Bu nedenle susuzlu\u011fumuzu dinleyip, \u00e7o\u011funlukla temiz i\u00e7me suyuyla, kahve, \u00e7ay ve \u015fekerli i\u00e7ecekleri hari\u00e7 tutarak gidermeliyiz.<\/p>\n\n\n\n

    Beslenme konusunda, sadece sa\u011fl\u0131kl\u0131 beslenme kurallar\u0131na uymal\u0131s\u0131n\u0131z. Ya\u011fl\u0131 yiyeceklerden, k\u0131zartmalardan ka\u00e7\u0131n\u0131n, k\u0131sacas\u0131, sitemizde okuyabilece\u011finiz standart kurallara uyun ve \u00e7evrimi\u00e7i destek almak i\u00e7in uzmanlara ba\u015fvurun.<\/p>\n\n\n\n

    Do\u011fum Sonras\u0131 S\u0131rt\u0131n \u0130yile\u015fmesi<\/h3>\n\n\n\n

    Do\u011fru se\u00e7ilmi\u015f fiziksel egzersiz kompleksleri v\u00fccut \u00fczerinde olumlu bir etkide bulunur. Unutmay\u0131n, en \u00f6nemlisi d\u00fczenliliktir. Ve tabii ki, emziren annelere zararl\u0131 olmayan egzersiz t\u00fcrlerini uygulay\u0131n: jimnastik, kardiyo antremanlar, y\u00fczme, fitness. Ayr\u0131ca, yoga da genel olarak v\u00fccut \u00fczerinde ve \u00f6zellikle s\u0131rt\u0131n\u0131z \u00fczerinde olumlu bir etki yapar. Uygun asanalar\u0131 bir uzmanla birlikte se\u00e7in, \u00f6rne\u011fin bunlar olabilir:<\/p>\n\n\n\n

      \n
    • Marjaryasana – Kedi Pozu;<\/li>\n\n\n\n
    • Shalabhasana – \u00c7ekirge Pozu;<\/li>\n\n\n\n
    • Adho Mukha Svanasana – A\u015fa\u011f\u0131 Bakan K\u00f6pek;<\/li>\n\n\n\n
    • S\u0131rt i\u00e7in “Lotus” – bu pozisyonda omuzlar ve boyunla dairesel hareketler yap\u0131n;<\/li>\n\n\n\n
    • Bhujangasana – Kobra Pozu;<\/li>\n\n\n\n
    • Paschimottanasana – Oturarak ve ayakta bacaklara e\u011filme.<\/li>\n<\/ul>\n\n\n\n

      Do\u011fum sonras\u0131 iyile\u015fmeyle ilgili daha fazla egzersiz ve yoga \u00f6nerilerini online kurs materyallerimizde bulabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Sel\u00fclit\u2026 s\u0131rtta m\u0131? Evet, do\u011fumdan sonra s\u0131rt da kar\u0131n gibi etkilenir – bu bir istisna de\u011fildir. Hormonlar derialt\u0131 ya\u011flar\u0131n olu\u015fumunu etkiler, bu y\u00fczden genel olarak…<\/p>\n","protected":false},"author":11,"featured_media":6205,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,739,742],"tags":[],"class_list":["post-10629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nDo\u011fumdan Sonra S\u0131rt Katlanmalar\u0131n\u0131 Nas\u0131l Giderebilirim | Momslab<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra s\u0131rt katlanmalar\u0131n\u0131 nas\u0131l giderebilirim? 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