{"id":10762,"date":"2020-11-27T13:14:08","date_gmt":"2020-11-27T10:14:08","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1295"},"modified":"2025-06-01T17:50:16","modified_gmt":"2025-06-01T14:50:16","slug":"hamileler-icin-1-trimesterde-spor","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-1-trimesterde-spor\/","title":{"rendered":"Hamileler i\u00e7in 1. Trimesterde Spor"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-1\">1. trimesterde hamileler i\u00e7in egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bir\u00e7ok anne aday\u0131 merak ediyor: &#8220;Hamileli\u011fimin ilk trimestrindeyim, spor yapabilir miyim?&#8221; E\u011fer bir engeliniz yoksa, makul fiziksel aktiviteler hamile bir kad\u0131n\u0131n ve onun i\u00e7inde b\u00fcy\u00fcyen bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in yararl\u0131d\u0131r. Peki, 1. trimester i\u00e7in hangi egzersizler \u00f6nerilir?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik \u00f6ncesinde bir kad\u0131n spor veya yoga yap\u0131yorsa, antrenmanlar\u0131n\u0131 b\u0131rakmas\u0131na gerek yoktur, yaln\u0131zca bunlar\u0131 biraz g\u00f6zden ge\u00e7irmesi gerekir ve size nas\u0131l oldu\u011funu anlataca\u011f\u0131z. E\u011fer ya\u015fam tarz\u0131 pek aktif de\u011filse, \u015fimdi kendisi ve gelecekteki \u00e7ocu\u011fu ad\u0131na biraz de\u011fi\u015fiklik yapman\u0131n zaman\u0131 geldi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in \u00f6zel derslere kat\u0131lmak i\u00e7in zaman\u0131n\u0131z veya imkan\u0131n\u0131z yok mu? Bug\u00fcn t\u00fcm gerekli bilgileri <a href=\"https:\/\/momslab.app\/\">\u00e7evrimi\u00e7i kurs<\/a> momslab.com&#8217;da edinebilirsiniz. <\/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\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438-1024x682.jpg\" alt=\"1. trimesterde hamileler i\u00e7in egzersizler\" class=\"wp-image-6820\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-yogi-attractive-woman-cow-pose-home-interior_1163-4438.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">Hamileler i\u00e7in sporun <a href=\"https:\/\/momslab.app\/blog\/delaem-tolko-poleznye-upraznenia-sport-v-1-trimestre\/\" target=\"_blank\" rel=\"noreferrer noopener\">ilk trimesterde<\/a> ne gibi faydalar\u0131 var?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin ilk \u00fc\u00e7 ay\u0131 annenin v\u00fccudunun i\u015fleyi\u015fini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde de\u011fi\u015ftirir ve \u00e7ocuk i\u00e7in \u00e7ok belirleyicidir &#8211; bu d\u00f6nemde t\u00fcm organlar ve sistemler olu\u015fur. D\u00fczenli fiziksel aktivite hamile kad\u0131n\u0131n ve b\u00fcy\u00fcyen bebe\u011fin sa\u011fl\u0131\u011f\u0131na faydal\u0131 etkide bulunur. Eski bilgelik, hareketin ya\u015fam oldu\u011funu s\u00f6yler ve bu, yeni bir ya\u015fam beklentisinde de ge\u00e7erlidir. Oksijen al\u0131\u015fveri\u015finin iyile\u015fmesi, t\u00fcm beden sistemlerinin i\u015fleyi\u015finin optimize edilmesi, kendi g\u00fczelli\u011fine ve sa\u011fl\u0131\u011f\u0131na katk\u0131 sa\u011flanmas\u0131 ve sa\u011fl\u0131kl\u0131 bir nesle hizmet etmesi &#8211; i\u015fte ak\u0131ll\u0131ca ve \u0131l\u0131ml\u0131 bir fiziksel aktivitenin gelece\u011fin annesinin hayat\u0131na getirdi\u011fi \u015feylerdir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-1\">\u0130lk trimesterde d\u00fczenli egzersiz yapman\u0131n avantajlar\u0131:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hareketsiz olan hamilelere k\u0131yasla, aktif olanlar daha kolay bir hamilelik ge\u00e7irir ve daha kolay do\u011fum yaparlar;<\/li>\n\n\n\n<li>kronik yorgunluk hissi \u00f6nemli \u00f6l\u00e7\u00fcde azal\u0131r, ruh hali iyile\u015fir, uykusuzluk ge\u00e7er, \u00e7\u00fcnk\u00fc hareket mutluluk hormonlar\u0131n\u0131n salg\u0131lanmas\u0131na katk\u0131da bulunur;<\/li>\n\n\n\n<li>bulant\u0131 azal\u0131r veya hi\u00e7 ortaya \u00e7\u0131kmayabilir;<\/li>\n\n\n\n<li>\u015fi\u015fliklerin olu\u015fumu \u00f6nlenir;<\/li>\n\n\n\n<li>fet\u00fcs\u00fcn hipoksi riski en aza indirilir: bebe\u011fin oksijen yetersizli\u011fi tehlikesi olmaz, \u00e7\u00fcnk\u00fc plasental kan s\u00fcrekli oksijenle doyurulur.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">\u0130lk trimesterde ne kadar spor yapmal\u0131?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bu, hamile kad\u0131n\u0131n haz\u0131rl\u0131k seviyesine ve kendini nas\u0131l hissetti\u011fine ba\u011fl\u0131d\u0131r. G\u00fcnde 10-20 dakikal\u0131k d\u00fczenli egzersizler tamamen yeterli bir y\u00fck. S\u00fcrekli aktiviteye al\u0131\u015fk\u0131n olmayanlar, egzersizleri g\u00fcn a\u015f\u0131r\u0131 yapabilirler, buna ek olarak temiz havada y\u00fcr\u00fcy\u00fc\u015fler ve m\u00fcmk\u00fcnse <a href=\"https:\/\/momslab.app\/blog\/plavanie-dlja-beremennyh\/\">y\u00fczmeyi<\/a> de eklemek iyi olur.<\/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\/2020\/11\/young-woman-practicing-meditation_23-2149163270-683x1024.jpg\" alt=\"1. trimesterde hamileler i\u00e7in egzersizler\" class=\"wp-image-6819\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-practicing-meditation_23-2149163270-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-practicing-meditation_23-2149163270-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-practicing-meditation_23-2149163270-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-practicing-meditation_23-2149163270-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-practicing-meditation_23-2149163270.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Hamileler i\u00e7in egzersizler konusunda kontrendikasyonlar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Gelecek annenin d\u00fczenli egzersiz i\u00e7in se\u00e7ti\u011fi kompleks nazik olmal\u0131d\u0131r. \u0130lk trimester <a href=\"https:\/\/momslab.app\/blog\/kogda-nachinaet-rasti-zhivot-pri-beremennosti\/\">b\u00fcy\u00fcyen kar\u0131n<\/a> hen\u00fcz g\u00f6stermez, ancak kad\u0131n zaten hamiledir ve \u00e7ocu\u011funun sa\u011fl\u0131\u011f\u0131ndan sorumludur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Ne zaman egzersiz yap\u0131lmamal\u0131?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doktor kar\u015f\u0131 oldu\u011funda! Egzersizlere ba\u015flamadan \u00f6nce mutlaka doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z. Hamile kad\u0131n\u0131n baz\u0131 durumlar\u0131, rahmin artm\u0131\u015f tonusu gibi, fiziksel aktiviteyi ge\u00e7ici olarak d\u0131\u015flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Elbette, \u015fiddetli toksikoz, ba\u015f a\u011fr\u0131s\u0131, enfeksiyon hastal\u0131\u011f\u0131 durumlar\u0131nda egzersizi iptal etmek gereklidir. Muhtemelen doktor, iki veya \u00fc\u00e7\u00fcz bebek bekleyen bir kad\u0131na jimnastik \u00f6nermez. D\u00fc\u015f\u00fck tehlikesi durumunda egzersizden bahsedilemez bile.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kategorik olarak \u00f6nerilmez: uyarlanmam\u0131\u015f yoga asanalar\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersiz yaparken nefes darl\u0131\u011f\u0131 m\u0131 ba\u015flad\u0131? Egzersizi durdurman\u0131z gerekecek &#8211; bu, bebe\u011fin de oksijene ihtiya\u00e7 duydu\u011fu anlam\u0131na gelir. Fazla abartmamak en iyisidir, y\u00fck kabul edilebilir olmal\u0131, a\u015f\u0131r\u0131 olmamal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">\u0130lk trimesterde hangi egzersiz t\u00fcrleri \u00f6nerilir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fitness, jimnastik veya yoga unsurlar\u0131n\u0131n t\u00fcm\u00fc, keskin hareketler ve karma\u015f\u0131k, do\u011fall\u0131ktan uzak pozlar olmadan \u00f6l\u00e7\u00fcl\u00fc bir tempo ile yap\u0131labilir.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--5\">\u0130lk trimesterde spor yapmak:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/momslab.app\/blog\/vidy-dyhatelnyh-upraznenij-v-joge\/\" target=\"_blank\" rel=\"noreferrer noopener\">nefes egzersizleri<\/a>;<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/lecebnaa-joga-dla-tazobedrennyh-sustavov\/\" target=\"_blank\" rel=\"noreferrer noopener\">kal\u00e7a egzersizleri<\/a>;<\/li>\n\n\n\n<li>varis \u00f6nleme &#8211; y\u00fck;<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/zanatia-sportom-dla-beremennyh-v-1-trimestre\/\">uyarlanm\u0131\u015f yoga pozlar\u0131<\/a> uygular;<\/li>\n\n\n\n<li>a\u011f\u0131rl\u0131k merkezinin kayd\u0131r\u0131lmas\u0131;<\/li>\n\n\n\n<li>pelvis ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 g\u00fc\u00e7lendirme.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Projeden online kurstan uygun egzersizleri trimester program\u0131na g\u00f6re se\u00e7ebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u00e7\u0131k havada veya \u00f6nce oday\u0131 havaland\u0131rarak evde \u00e7al\u0131\u015fmak daha etkilidir.<\/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\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433-1024x682.jpg\" alt=\"1. trimesterde hamileler i\u00e7in egzersizler\" class=\"wp-image-6818\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/women-training-yoga-mat-full-shot_23-2148938433.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--6\">Egzersiz \u00d6ncesi Is\u0131nma<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Her egzersiz \u00f6ncesi v\u00fccudu fiziksel aktiviteye haz\u0131rlamak gereklidir. <a href=\"https:\/\/momslab.app\/blog\/razminka-pered-jogoj-zelatelno-ili-neobhodimo\/\" target=\"_blank\" rel=\"noreferrer noopener\">Is\u0131nma<\/a> \u00e7e\u015fitli egzersizler i\u00e7erebilir. Detayl\u0131 tekniklerle farkl\u0131 se\u00e7enekleri <a href=\"https:\/\/momslab.app\/\">momslab.com kursunda \u00e7evrimi\u00e7i<\/a> bulabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-2\">1. Trimester \u0130\u00e7in Yoga Unsurlar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zor ve ileri d\u00fczeydeki kompleksler hamileler i\u00e7in de\u011fildir, ancak rahats\u0131zl\u0131k vermeden yap\u0131labilen uyarlanm\u0131\u015f asanalar \u00e7ok fayda sa\u011flayacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. trimester hamilelik d\u00f6neminde \u00f6nerilen baz\u0131 hatha yoga unsurlar\u0131 \u015funlard\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015flang\u0131\u00e7 pozisyonu: bacaklar dizlerden b\u00fck\u00fcl\u00fc, kad\u0131n topuklar\u0131 \u00fczerinde oturur, alt bacaklar mindere veya rulo \u00fczerindedir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00ab\u0130nek Surat\u00bb: bacaklar dizden birbirlerinin \u00fczerinde \u00e7aprazlan\u0131r, b\u00fck\u00fcl\u00fc ayaklar kal\u00e7alarla ayn\u0131 hizadad\u0131r, avu\u00e7lar arka tarafta kenetlenir.<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/baddha-konasana-poza-babocki\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00abKelebek\u00bb<\/a>: Ayak tabanlar\u0131n\u0131n birle\u015fti\u011fi, dizlerin yere do\u011fru e\u011fildi\u011fi ve ellerle hafif\u00e7e bast\u0131r\u0131ld\u0131\u011f\u0131 oturma pozisyonu. Daha sonra dizler yeniden kald\u0131r\u0131l\u0131r.<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/asana-almaza-v-hatha-joge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00abElmas\u00bb<\/a>: D\u00fcz bir s\u0131rtla oturma pozisyonu. Bacaklar b\u00fck\u00fclm\u00fc\u015f, kal\u00e7a i\u00e7 ayak k\u0131s\u0131mlar\u0131na yerle\u015ftirilmi\u015ftir.<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/rasslablausie-asany-v-hatha-joge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gev\u015feme<\/a>: S\u0131rt \u00fcst\u00fc uzan\u0131n, bacaklar d\u00fcz uzat\u0131lm\u0131\u015f, kal\u00e7a yere s\u0131k\u0131ca bast\u0131r\u0131lm\u0131\u015f.<\/li>\n<\/ul>\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\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502-1024x682.jpg\" alt=\"1. trimesterde hamileler i\u00e7in egzersizler\" class=\"wp-image-6817\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-does-yoga-home-new-year-christmas-background_343596-4502.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-3\">1. Trimesterde Fitness ve Jimnastik Unsurlar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Atlama ve ani hareketler i\u00e7ermeyen egzersizleri se\u00e7mek \u00f6nemlidir; herhangi bir a\u011f\u0131rl\u0131k eleman\u0131 kullan\u0131lmamal\u0131d\u0131r. D\u00fczenli bir program olu\u015fturabilece\u011finiz en etkili unsurlar\u0131 sunuyoruz.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nefes egzersizleri<\/a> pilates prensibine g\u00f6re yap\u0131l\u0131r: kaburgalar aras\u0131nda bir balon oldu\u011funu hayal edin ve bu balonu hava ile doldurman\u0131z gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcn. D\u00fcz bir y\u00fczeyde ayakta dururken, hayali balondan havay\u0131 &#8220;b\u0131rakarak&#8221; 10-15 yava\u015f, sakin ve derin nefes al\u0131p verin.<\/li>\n\n\n\n<li>Esneme hareketleri. Burada a\u015f\u0131r\u0131ya ka\u00e7\u0131lmamal\u0131, tercihler konforlu se\u00e7enekler olmal\u0131d\u0131r:<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;topuklar \u00fczerinde oturma&#8221; pozisyonundan, avu\u00e7lar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131p aln\u0131n\u0131z\u0131 yere de\u011fdirmeye \u00e7al\u0131\u015farak uzanmak;<\/li>\n\n\n\n<li>oturarak dizlere do\u011fru s\u0131rt\u0131 e\u011fmek;<\/li>\n\n\n\n<li>bacaklar geni\u015f a\u00e7\u0131p oturmak, hafif\u00e7e yana do\u011fru e\u011filmek;<\/li>\n\n\n\n<li>dizler b\u00fck\u00fclm\u00fc\u015f halde oturmak, \u00e7ok sakin bir tempoda bacaklar\u0131 sola ve sa\u011fa yat\u0131rmak.<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-malogo-taza-dla-zensin\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pelvis kaslar\u0131 i\u00e7in egzersizler<\/a> ayakta durarak yap\u0131l\u0131r. Ayaklar\u0131 biraz ay\u0131r\u0131p elleri kal\u00e7alara koyun, pelvisinizi iki y\u00f6ne do\u011fru s\u0131rayla 5 kez d\u00f6nd\u00fcr\u00fcn.<\/li>\n\n\n\n<li>G\u00f6\u011f\u00fcs kaslar\u0131 i\u00e7in egzersizler. Dikey pozisyon, omuzlar geni\u015f, dirsekler b\u00fck\u00fcl\u00fc ve g\u00f6\u011f\u00fcs \u00f6n\u00fcnde. Eller birbirine kenetli ya da birle\u015fik, nefes verin ve bast\u0131r\u0131n. Nefes verme s\u0131ras\u0131nda rahatlay\u0131n, avu\u00e7lar\u0131n\u0131z\u0131 kendinize \u00e7evirin. Bu hareketi 10 kez tekrarlay\u0131n.<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/fitbol-dlja-beremennyh\/\">Fitbol<\/a> ile egzersizler. Bu b\u00fcy\u00fck top, gerginli\u011fi azaltmak ve ba\u011flar\u0131 g\u00fc\u00e7lendirmek i\u00e7in \u00e7ok faydal\u0131d\u0131r. \u0130lerleyen a\u015famalarda, bebekle egzersiz yapmak i\u00e7in de \u00e7ok i\u015fe yarar. \u0130lk trimesterde \u00fczerinde \u015fu jimnastik hareketleri yap\u0131labilir:<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Oturan bir kad\u0131n\u0131n s\u0131rt\u0131nda fitbol, kal\u00e7alar\u0131yla yava\u015f\u00e7a \u00fczerine \u00e7\u0131k\u0131p sonra tekrar yava\u015f\u00e7a a\u015fa\u011f\u0131ya inmesi, 3-5 tekrar;<\/li>\n\n\n\n<li>Hamile kad\u0131n fitbol \u00fczerine oturmu\u015f, pelvisini her iki y\u00f6nde d\u00f6nd\u00fcrme;<\/li>\n\n\n\n<li>Topun \u00f6n\u00fcnde diz \u00fcst\u00fc, topu ayn\u0131 anda iki el ile s\u0131kma;<\/li>\n\n\n\n<li>Top oturma pozisyonunda bacaklar aras\u0131nda s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015f, topu s\u0131kma ve bask\u0131y\u0131 gev\u015fetme.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Kompleks bir \u0131s\u0131nma ve her gruptan 2-3 egzersizden olu\u015fmal\u0131d\u0131r. Antrenman\u0131 rahatlat\u0131c\u0131 y\u00f6ntemlerle bitirmek daha iyidir.<\/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\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426-1024x682.jpg\" alt=\"1. trimesterde hamileler i\u00e7in egzersizler\" class=\"wp-image-6816\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-athletic-woman-home-doing-workout-watching-fitness-instructor-video_1258-253426.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk trimesterde akla yatk\u0131n herhangi bir fiziksel aktivite hamile kad\u0131n ve gelecekteki \u00e7ocuk i\u00e7in faydal\u0131 olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. trimesterde hamileler i\u00e7in egzersizler Bir\u00e7ok anne aday\u0131 merak ediyor: &#8220;Hamileli\u011fimin ilk trimestrindeyim, spor yapabilir miyim?&#8221; E\u011fer bir engeliniz yoksa, makul fiziksel aktiviteler hamile bir&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-10762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-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>Hamileler i\u00e7in 1. 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