{"id":10736,"date":"2020-11-26T21:16:40","date_gmt":"2020-11-26T18:16:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1224"},"modified":"2025-06-01T17:22:25","modified_gmt":"2025-06-01T14:22:25","slug":"vucut-vakumu-teknigi-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/vucut-vakumu-teknigi-nasil-yapilir\/","title":{"rendered":"V\u00fccut Vakumu: Nas\u0131l Yap\u0131l\u0131r ve Ne Sa\u011flar"},"content":{"rendered":"\n

Kar\u0131n bo\u015flu\u011fu vakumu<\/a> hakk\u0131nda mitler<\/h2>\n\n\n\n

Hemen uyaral\u0131m, e\u011fer “baklava” istiyorsan\u0131z, vakum bunu sa\u011flamaz. Asl\u0131nda vakumun kilo verme i\u00e7in \u00e7al\u0131\u015ft\u0131\u011f\u0131 s\u00f6ylenemez. G\u00f6r\u00fcn\u00fc\u015fte bu sadece ge\u00e7ici d\u00fcz bir kar\u0131n etkisidir, ve kilo vermek her zaman kalori a\u00e7\u0131\u011f\u0131 ile ilgilidir.<\/p>\n\n\n\n

Ancak i\u00e7 organlar\u0131n\u0131z\u0131 g\u00fczelce masaj yapar ve kan dola\u015f\u0131m sisteminin \u00e7al\u0131\u015fmas\u0131n\u0131 te\u015fvik edersiniz. Uddiyana Bandha’n\u0131n sa\u011fl\u0131\u011fa ve ya\u015fam s\u00fcresini uzatman\u0131n yolu oldu\u011funa inan\u0131l\u0131r. Ancak vakumu sadece do\u011fru teknikle ve kademeli ilerleme ile yapabilirsiniz. Nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131da anlat\u0131yoruz.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

Kar\u0131n vakumu tekni\u011fi<\/h2>\n\n\n\n

Vakum egzersizini en iyi sabah rutininizi yapt\u0131ktan sonra ama kahvalt\u0131dan \u00f6nce uygulamak olur. Ba\u011f\u0131rsaklar bo\u015f olmal\u0131. Ancak pratikten \u00f6nce biraz su i\u00e7mek serbesttir.<\/p>\n\n\n\n

A\u015fa\u011f\u0131daki s\u0131rayla yap\u0131yoruz:<\/p>\n\n\n\n

– aya\u011fa kalk\u0131n ve tam, yava\u015f bir nefes al\u0131n – kollar\u0131 kald\u0131rarak, hareketleri nefesle senkronize ederek;<\/p>\n\n\n\n

– nefes verirken dizleri b\u00fck\u00fcp g\u00f6vdeyi a\u015fa\u011f\u0131 indiriyoruz – eller dizin \u00fcst\u00fcne dayal\u0131;<\/p>\n\n\n\n

– kalan havay\u0131 ci\u011ferlerden h\u0131zla \u00fcfl\u00fcyoruz – \u00e7ene g\u00f6\u011fse de\u011fiyor;<\/p>\n\n\n\n

– ses telleri s\u0131k\u0131\u015f\u0131k – egzersizin do\u011frulu\u011funu kontrol etmek i\u00e7in aynada izleyin;<\/p>\n\n\n\n

– mide omurgaya do\u011fru ‘\u00e7ekiliyor’.<\/p>\n\n\n\n

\u00d6nemli! Kar\u0131n kaslar\u0131 kullan\u0131lmaz, sadece kar\u0131n bo\u015flu\u011fundaki bas\u0131n\u00e7 ile \u00e7al\u0131\u015f\u0131yoruz.<\/em><\/p>\n\n\n\n

Bu pozisyonda ba\u015flang\u0131\u00e7ta nefesinizi rahat\u00e7a tutabildi\u011finiz kadar, 10-30 saniye boyunca bekleyin. Havan\u0131z tamamen bitene kadar beklemeyin. Amac\u0131m\u0131z birka\u00e7 defa nefes d\u00f6ng\u00fcs\u00fcn\u00fc kesintisiz olarak ger\u00e7ekle\u015ftirmektir. Kendi h\u0131z\u0131n\u0131zda ve imkanlar\u0131n\u0131z dahilinde yap\u0131n. Yumu\u015fak, ak\u0131c\u0131 ve sakin bir \u015fekilde.<\/p>\n\n\n\n

Devam edin:<\/p>\n\n\n\n

– vakumu koruyarak dikle\u015fmeye \u00e7al\u0131\u015f\u0131n;<\/p>\n\n\n\n

– sakin bir \u015fekilde nefes verin ve prati\u011fi ba\u015ftan tekrarlay\u0131n.<\/p>\n\n\n\n

Do\u011fru bir tempoda 10 set kadar yapmak yeterli olacakt\u0131r.<\/p>\n\n\n\n

Daha deneyimli yoga yapanlar i\u00e7in, vakum egzersizini sadece ayakta de\u011fil, \u00f6rne\u011fin d\u00f6rt ayak pozisyonunda ya da minderde uzanarak da yapabilirsiniz.<\/p>\n\n\n\n

Kar\u0131n vakumu olduk\u00e7a evrensel ve fark edilmeyen bir egzersizdir, fazla zaman almad\u0131\u011f\u0131 i\u00e7in, g\u00fcc\u00fcn\u00fcz ve vaktiniz tam bir prati\u011fe yetmeyecek durumda olsa bile, rutine kolayca d\u00e2hil edilebilir.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

Vakumun V\u00fccuda Etkileri<\/h2>\n\n\n\n

\u0130lk olarak, vakum g\u00f6rsel olarak incelme etkisi sa\u011flar. Sonu\u00e7ta, kasl\u0131 bir kar\u0131n kas\u0131na sahip olsan\u0131z bile \u00e7\u0131k\u0131k bir g\u00f6bek hi\u00e7 kimseye \u00e7ok yak\u0131\u015fmaz, de\u011fil mi? Ancak dezavantaj\u0131, vakum etkisini sabit ve d\u00fczenli bir uygulama ile s\u00fcrd\u00fcrmek gerekmesidir.<\/p>\n\n\n\n

\u0130kincisi, i\u015fte vakumun ger\u00e7ekten sa\u011flad\u0131\u011f\u0131 di\u011fer avantajlar:<\/p>\n\n\n\n

– i\u00e7 organlar\u0131 tonlar;<\/p>\n\n\n\n

– \u201cgeni\u015flemi\u015f\u201d mide hacmini azalt\u0131r – \u00f6rne\u011fin, fazla yedi\u011finiz bir b\u00fcy\u00fck yemekten birka\u00e7 g\u00fcn sonra pratik yapmak iyi olabilir;<\/p>\n\n\n\n

– nefesi tutmak enerjik \u015fekilde zenginle\u015ftirir ve genel nefes ritmi sakinle\u015ftirir ve yumu\u015fak bir dalgaya y\u00f6nlendirir;<\/p>\n\n\n\n

– MT\u2019den kan ak\u0131\u015f\u0131n\u0131 azalt\u0131r, varis ve hemoroidi \u00f6nler;<\/p>\n\n\n\n

– GIT’in normal \u00e7al\u0131\u015fmas\u0131n\u0131n sa\u011flanmas\u0131<\/a>.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

Kar\u0131n vakumu: Kontrendikasyonlar<\/h2>\n\n\n\n

Baz\u0131 durumlarda vakum yapmak \u00f6nerilmez:<\/p>\n\n\n\n

    \n
  1. yo\u011fun regl;<\/li>\n\n\n\n
  2. hamilelik;<\/li>\n\n\n\n
  3. do\u011fum sonras\u0131 lohusal\u0131k kanamas\u0131;<\/li>\n\n\n\n
  4. GIT hastal\u0131klar\u0131;<\/li>\n\n\n\n
  5. \u00fcrogenital sistemde iltihap ve enfeksiyonlar.<\/li>\n<\/ol>\n\n\n\n

    \u00d6nemli! Vakum egzersizlerini bir doktorla g\u00f6r\u00fc\u015ft\u00fckten sonra yap\u0131n, \u00f6\u011frenme a\u015famas\u0131nda ise bir e\u011fitmen g\u00f6zetiminde \u00f6\u011frenin. Online programlar\u0131m\u0131zda, her zaman uzaktan postnatal iyile\u015fme konusunda bir e\u011fitimciden dan\u0131\u015fmanl\u0131k alabilirsiniz. Vakum hakk\u0131nda daha fazla bilgiye proje Instagram hesab\u0131ndan<\/a> ula\u015fabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Kar\u0131n bo\u015flu\u011fu vakumu hakk\u0131nda mitler Hemen uyaral\u0131m, e\u011fer “baklava” istiyorsan\u0131z, vakum bunu sa\u011flamaz. Asl\u0131nda vakumun kilo verme i\u00e7in \u00e7al\u0131\u015ft\u0131\u011f\u0131 s\u00f6ylenemez. G\u00f6r\u00fcn\u00fc\u015fte bu sadece ge\u00e7ici d\u00fcz…<\/p>\n","protected":false},"author":11,"featured_media":6690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,739],"tags":[],"class_list":["post-10736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-kadin-sagligi-tr"],"yoast_head":"\nYoga'da kar\u0131n vakumu tekni\u011fi nas\u0131l do\u011fru yap\u0131l\u0131r<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 kar\u0131n kaslar\u0131n\u0131 toparlanmas\u0131 i\u00e7in pop\u00fcler ve etkili bir y\u00f6ntem, yoga egzersizi Uddiyana Bandha'd\u0131r, daha yayg\u0131n olarak kar\u0131n vakumu olarak bilinir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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