{"id":10786,"date":"2021-04-22T13:01:00","date_gmt":"2021-04-22T10:01:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1339"},"modified":"2025-06-01T17:59:48","modified_gmt":"2025-06-01T14:59:48","slug":"ucuncu-trimesterde-egzersiz-ve-formu-korumak","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ucuncu-trimesterde-egzersiz-ve-formu-korumak\/","title":{"rendered":"\u00dc\u00e7\u00fcnc\u00fc Trimesterde Egzersiz &#8211; Formunuzu Koruyarak Do\u011fuma Nas\u0131l Haz\u0131rlan\u0131rs\u0131n\u0131z"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">V\u00fccudun formda kalmas\u0131n\u0131 sa\u011flayan fiziksel egzersizler, farkl\u0131 ya\u015flardaki ve durumdaki kad\u0131nlar\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 ve m\u00fckemmel huzurunu koruman\u0131n ola\u011fan y\u00f6ntemi olmal\u0131d\u0131r. Hamilelik d\u00f6nemi, bu ya\u015fam tarz\u0131n\u0131 yasaklamamakla kalmaz, aksine herhangi bir d\u00f6nemde sporun kar\u015f\u0131lanabilir d\u00fczeyde yap\u0131lmas\u0131, birka\u00e7 nedenden dolay\u0131 tart\u0131\u015fmas\u0131z faydal\u0131d\u0131r. Her \u015feyden \u00f6nce, kaslar \u00e7al\u0131\u015ft\u0131r\u0131l\u0131r, bu da s\u00fcrekli artan kilolar\u0131n kad\u0131nlara g\u00fc\u00e7l\u00fc bir rahats\u0131zl\u0131k vermesini engeller ki bu, \u00f6zellikle ge\u00e7 d\u00f6nemlerde \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. trimesterde ve 2. trimesterin sonunda yap\u0131lan egzersizler, en fazla y\u00fck\u00fc ta\u015f\u0131yan g\u00f6\u011f\u00fcs, s\u0131rt ve bacak kaslar\u0131 i\u00e7in en faydal\u0131 olanlard\u0131r. Ancak, hamilelik d\u00f6neminde, doktor dan\u0131\u015fmanl\u0131\u011f\u0131 ve kontrol\u00fc olmadan hi\u00e7bir fiziksel hareketin yap\u0131lmamas\u0131 gerekti\u011fini de unutmamak \u00f6nemlidir.<\/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\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-1024x682.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7043\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3\">3. trimesterde egzersizin faydalar\u0131 ve nas\u0131l yap\u0131laca\u011f\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik \u00f6ncesinde ba\u015flayan ve ilk iki trimester boyunca devam eden egzersizler, b\u00fcy\u00fcyen kar\u0131n nedeniyle hareket etmek zorla\u015ft\u0131\u011f\u0131nda bile 3. trimesterde b\u0131rak\u0131lmamal\u0131d\u0131r. Bu d\u00f6nemde vurgu, belirli kas gruplar\u0131na kayd\u0131r\u0131lmal\u0131 ve solunum egzersizlerine \u00f6zel \u00f6nem verilmelidir. Do\u011fum \u00f6ncesinde s\u0131rt ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye y\u00f6nelik nazik egzersizler yap\u0131labilir. Fiziksel egzersizler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekler, kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u00e7\u0131k havada egzersiz yapmak v\u00fccudu oksijenle zenginle\u015ftirir, akci\u011ferleri \u00e7al\u0131\u015ft\u0131r\u0131r. Kar\u0131n kaslar\u0131n\u0131n iyi durumda olmas\u0131 kar\u0131n kas gev\u015femesi riskini azaltacakt\u0131r. Ayr\u0131ca, \u00fc\u00e7\u00fcnc\u00fc trimesterde yap\u0131lan fiziksel egzersizler, fazla kilo al\u0131nmas\u0131na izin vermeyerek \u00e7atlak olu\u015fumu riskini azalt\u0131r. Antrenmanl\u0131 bir v\u00fccut, do\u011fum sonras\u0131 daha h\u0131zl\u0131 bir \u015fekilde d\u0131\u015f g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc, i\u00e7 sistemlerini toparlar. Yakla\u015fan do\u011fuma haz\u0131rlamak ise sporun bu d\u00f6nemdeki ana amac\u0131d\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\/pregnant-women-doing-yoga-gym_1157-33476-1024x682.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7042\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Sabah Egzersizinin Faydalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Geceden sonraki canl\u0131l\u0131\u011f\u0131 geri kazanmak ve enerji deposunu yenilemek i\u00e7in bir fincan kahve i\u00e7mek yerine, basit bir sabah egzersizi kompleksiyle kendinizi canland\u0131rmak daha iyidir ve daha faydal\u0131d\u0131r. Bu, \u00e7ok aktif ve yorucu olmamal\u0131d\u0131r. Hamileler evde sabah egzersizi yaparak ge\u00e7 d\u00f6nemlerinde aktif kalabilir, harika bir ruh halini ve t\u00fcm g\u00fcn boyunca enerji dolu kalmay\u0131 sa\u011flayabilirler.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, sabah egzersizleri \u015f\u00fcphesiz \u015fu konularda fayda sa\u011flar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>genel fiziksel durumu iyile\u015ftirerek;<\/li>\n\n\n\n<li>iyi bir ruh hali sa\u011flayarak;<\/li>\n\n\n\n<li>\u015fi\u015flikleri azaltarak ve bas\u0131nc\u0131 normalle\u015ftirerek;<\/li>\n\n\n\n<li>bel \u00fczerindeki y\u00fck\u00fc hafifleterek;<\/li>\n\n\n\n<li>normal kiloyu korumaya yard\u0131mc\u0131 olarak.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6nceki gebelik d\u00f6nemlerinde fiziksel aktiviteyi ihmal etmeyenler i\u00e7in oldu\u011fu kadar, egzersiz yapmaya fazla istekli olmayanlar i\u00e7in de hafif y\u00fckler faydal\u0131 olacakt\u0131r. \u0130lk gruptakiler daha kolay adapte olabilirler.<\/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\/pregnant-woman-training-gym_1157-28849-1024x682.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7041\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-1\">\u00dc\u00e7\u00fcnc\u00fc trimesterde jimnastik i\u00e7in kontrendikasyonlar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gelecek annenin sa\u011fl\u0131\u011f\u0131 ile ilgili her \u015feyde oldu\u011fu gibi, 3. trimesterde egzersiz yap\u0131l\u0131p yap\u0131lamayaca\u011f\u0131 ve neler yap\u0131labilece\u011fi konusundaki nihai s\u00f6z doktora aittir. Genellikle, hamilelik normal seyretti\u011finde doktor egzersize kar\u015f\u0131 \u00e7\u0131kmaz. Bununla birlikte, rahim hipertonusu, ciddi kronik hastal\u0131klar, gebeli\u011fin sonland\u0131r\u0131lma riski, polihidramniyos ge\u00e7mi\u015fi varsa jimnastik kesinlikle kontrendikedir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. trimesterde egzersizden vazge\u00e7menin nedeni ba\u015f d\u00f6nmesi, egzersiz s\u0131ras\u0131nda genel sa\u011fl\u0131k durumunun ani bozulmas\u0131, mide bulant\u0131s\u0131, bel b\u00f6lgesinde keskin a\u011fr\u0131 olmas\u0131d\u0131r. Bu t\u00fcr semptomlar, egzersiz kompleksinin derhal kesilmesi ve acil olarak bir uzmana ba\u015fvurulmas\u0131 gerekti\u011fini g\u00f6sterir. A\u011f\u0131rl\u0131klar ve damb\u0131llar fiziksel egzersiz program\u0131ndan \u00e7\u0131kar\u0131lmal\u0131, tendonlar ve ba\u011flar maksimum yumu\u015fama nedeniyle y\u0131rt\u0131lma ve incinme riski ta\u015f\u0131d\u0131\u011f\u0131ndan gerilmelerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Hangi egzersizlerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A\u011f\u0131rl\u0131k malzemeleri ile yap\u0131lan g\u00fc\u00e7 antrenmanlar\u0131 d\u0131\u015f\u0131nda, hamilelerin 3. trimesterde kar\u0131n kaslar\u0131ndan her t\u00fcrl\u00fc y\u00fck\u00fc \u00e7\u0131karmas\u0131, sadece e\u011fik kar\u0131n kaslar\u0131na hafif\u00e7e \u00e7al\u0131\u015fmas\u0131 gerekir. Her t\u00fcrl\u00fc a\u011f\u0131rl\u0131k kald\u0131rmak kesinlikle yasakt\u0131r. Hamilelik \u00f6ncesinde veya \u00f6nceki trimestrlerde geni\u015f egzersiz deneyimine sahip olanlar bile, 3. trimesterde y\u00fcksek yo\u011funlukta antrenmanlardan ka\u00e7\u0131nmal\u0131d\u0131r &#8211; a\u015f\u0131r\u0131 stres kesinlikle yasakt\u0131r.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca ani hareketler, sars\u0131nt\u0131lar, ko\u015fu, z\u0131plama ile ilgili egzersizler de kesinlikle yasakt\u0131r. Kad\u0131nlar bu t\u00fcr egzersizlerin erken do\u011fuma yol a\u00e7abilece\u011fini unutmamal\u0131d\u0131r. <a href=\"https:\/\/momslab.app\/blog\/rastjazhka-dlja-beremennyh-pravila\/\">Esneme hareketleri<\/a> ile de a\u015f\u0131r\u0131ya ka\u00e7mamal\u0131lar &#8211; 3. trimesterde egzersizler m\u00fcmk\u00fcn oldu\u011funca nazik bir \u015fekilde yap\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Hangi antrenmanlar uygundur<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik \u00fc\u00e7\u00fcnc\u00fc trimesterine girdi\u011finde, anne aday\u0131n\u0131n yapabilece\u011fi antrenmanlar a\u015fa\u011f\u0131daki gibi olup, her biri hamileli\u011fin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan kendi faydalar\u0131na sahiptir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yoga \u2014 zor pozlardan ka\u00e7\u0131n\u0131larak yap\u0131lan seanslar gerekli rahatlamay\u0131 sa\u011flayacak ve basit temel hareketler do\u011fum i\u00e7in ba\u011flar\u0131 ve kaslar\u0131 haz\u0131rlayacakt\u0131r.<\/li>\n\n\n\n<li>Akuagym \u2014 faydal\u0131 ve keyifli bir spor, omurgay\u0131 zorlamadan aktivite sunar ve e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r.<\/li>\n\n\n\n<li>Yoga&#8217;dan basit pozlarla kombin edilmi\u015f nefes egzersizleri \u2014 kan\u0131 oksijenle zenginle\u015ftirir, do\u011fum s\u00fcrecini kolayla\u015ft\u0131r\u0131r ve sinir sistemini sakinle\u015ftirir.<\/li>\n\n\n\n<li>Pilates \u2014 hamileler i\u00e7in tasarlanm\u0131\u015f program, a\u015f\u0131r\u0131 zorlanmadan kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, bedeni do\u011fuma haz\u0131rlar ve enerji verir.\u00a0<\/li>\n\n\n\n<li>Kegel egzersizleri \u2014 pelvik taban kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in basit ve etkili y\u00f6ntemlerdir.<\/li>\n\n\n\n<li>Uzun y\u00fcr\u00fcy\u00fc\u015fler &#8211; tercihen yak\u0131n akrabalar veya arkada\u015flarla birlikte.<\/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\/2021\/04\/pregnant-woman-training-gym_1157-28845-1024x682.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7040\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-2\">3. trimesterde ne zaman ve ne kadar egzersiz yap\u0131lmal\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">G\u00fcn\u00fcn ilk yar\u0131s\u0131, fiziksel egzersizler i\u00e7in en iyi zamand\u0131r.&nbsp;Her durumda oldu\u011fu gibi, spor yaparken yemek \u00f6ncesi ve sonras\u0131 aral\u0131klar\u0131na dikkat eden \u00f6nerilere uymak \u00f6nemlidir. 3. trimesterdeki egzersizlere yemekten 2 saat sonra veya yemekten 1 &#8211; 1,5 saat \u00f6nce ba\u015flanabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uzun s\u00fcreli egzersiz yapmaktan ka\u00e7\u0131n\u0131lmal\u0131 \u2013 egzersiz s\u00fcresi 20-25 dakikay\u0131 ge\u00e7memelidir.&nbsp;Bu s\u00fcre zarf\u0131nda, \u00f6zellikle sakin ve yumu\u015fak hareketler yap\u0131ld\u0131\u011f\u0131nda, anne aday\u0131 yorulmaz. Egzersiz s\u0131ras\u0131nda nab\u0131z dakikada 110 at\u0131mdan fazla olmamal\u0131d\u0131r. Do\u011fumdan \u00f6nceki son haftalarda bu s\u00fcreyi %20 k\u0131saltman\u0131z \u00f6nerilir. Ancak hamilelikte her zaman en iyi k\u0131lavuz, kendi iyi olma halinizdir. Ve yine, t\u00fcm aktivitelerin ana \u00f6zeti \u2013 herhangi bir amat\u00f6rl\u00fckten ka\u00e7\u0131n\u0131n ve s\u0131k\u0131 doktor kontrol\u00fc alt\u0131nda olun.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"681\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-1024x681.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7039\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-1024x681.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-300x199.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-768x511.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-100x66.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-677x450.jpg 677w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-3\">3. trimester i\u00e7in \u00f6nerilen egzersizler nelerdir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin 3. trimesterinde, annenin son aylarda zarar g\u00f6rmeyece\u011fi ve egzersiz i\u00e7in en uygun olan hareketleri se\u00e7mek, bu d\u00f6nemde kad\u0131n v\u00fccudunda hangi fizyolojik s\u00fcre\u00e7lerin ger\u00e7ekle\u015fti\u011fini anlamakla m\u00fcmk\u00fcnd\u00fcr. Bu bilgiyle, yeterli say\u0131da jimnastik se\u00e7ene\u011fi aras\u0131ndan se\u00e7im yap\u0131labilir; bunlar aras\u0131nda omuzlar\u0131 rahatlam\u0131\u015f ve s\u0131rt\u0131 tamamen d\u00fcz bir \u015fekilde oturarak yap\u0131lan egzersizler ve &#8220;yan yatma&#8221; pozisyonundaki egzersizler yer al\u0131yor.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fitball kullanarak ve karna y\u00fck bindirmeyen egzersizleri yaparak \u00e7al\u0131\u015fabilirsiniz. 3. trimester i\u00e7in nefes egzersizleri ve rahatlat\u0131c\u0131 fitness unsurlar\u0131n\u0131 i\u00e7eren egzersizler kullan\u0131labilir. \u00d6zellikle se\u00e7ilmi\u015f perinatal yoga elemanlar\u0131n\u0131 i\u00e7eren egzersizler, yakla\u015fan do\u011fuma m\u00fckemmel bir haz\u0131rl\u0131k olacak.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-4\">Perinatal yoga \u2013 3. trimester egzersizleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu d\u00f6nemde, g\u00fc\u00e7l\u00fc enerji y\u00fck\u00fc, nefes kontrol\u00fc ve hareketlerin ak\u0131c\u0131l\u0131\u011f\u0131n\u0131 birle\u015ftiren ve bu hassas durum i\u00e7in adeta \u00f6zel yarat\u0131lm\u0131\u015f asanalar\u0131 kullanmak \u00f6nemlidir. \u00dc\u00e7\u00fcnc\u00fc trimesterde yap\u0131lacak bu egzersizlerin, gebelik s\u00fcrecini izleyen doktor taraf\u0131ndan mutlaka g\u00f6zden ge\u00e7irilmi\u015f ve onaylanm\u0131\u015f olmas\u0131 gereken, uzmanlar taraf\u0131ndan size uygun en iyi kompleksi se\u00e7menize yard\u0131mc\u0131 olacakt\u0131r.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asana listesine \u015funlar dahil olabilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>malasana \u2014 bel b\u00f6lgesindeki a\u011fr\u0131y\u0131 azalt\u0131r;<\/li>\n\n\n\n<li>yatarak \u00abkelebek\u00bb \u2014 \u015fi\u015fliklerin giderilmesine yard\u0131mc\u0131 olur;<\/li>\n\n\n\n<li>\u015favasana \u2014 nefesin yeniden sa\u011flanmas\u0131n\u0131 ve maksimum rahatlamay\u0131 sa\u011flar;<\/li>\n\n\n\n<li>kedi pozu \u2014 bebe\u011fin do\u011fum i\u00e7in do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olur;<\/li>\n\n\n\n<li>viparita dandasan &#8211; bel a\u011fr\u0131lar\u0131ndan kurtar\u0131r, g\u00f6\u011f\u00fcs kafesini a\u00e7ar, dengeleyici kaslar\u0131 g\u00fc\u00e7lendirir;<\/li>\n\n\n\n<li>a\u011fa\u00e7 pozu \u2014 omurgay\u0131 d\u00fczeltmeye yard\u0131mc\u0131 olan, i\u00e7 uyluk kaslar\u0131n\u0131 esnek hale getiren \u00e7ok i\u015flevli bir asana.<\/li>\n<\/ul>\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\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-683x1024.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7038\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Kegel Egzersizleri \u2013 Mahrem Kaslar\u0131n E\u011fitimi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kegel Egzersizleri, her a\u015famada gebe kad\u0131nlar i\u00e7in faydal\u0131 olan bir komplekstir. Ba\u015flang\u0131\u00e7ta idrar ka\u00e7\u0131rma ya\u015fayan kad\u0131nlar i\u00e7in tasarlanm\u0131\u015f ve pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeyi hedeflemi\u015ftir. Ancak zamanla, hamilelik s\u0131ras\u0131nda da etkili oldu\u011fu, \u00e7\u00fcnk\u00fc bebe\u011fin pelvik kaslar \u00fczerine \u00f6nemli bir bask\u0131 yapt\u0131\u011f\u0131 ortaya \u00e7\u0131km\u0131\u015ft\u0131r. E\u011fer daha \u00f6nce Kegel tekni\u011fi uygulanmam\u0131\u015fsa, hamilelik s\u0131ras\u0131nda v\u00fccudunuzu \u2018ayar\u2019lamak ve do\u011fru bir his elde etmek i\u00e7in bir \u0131s\u0131nma yapabilirsiniz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu, idrar yapmay\u0131 kesmeyi taklit ederek vajinal kaslar\u0131n s\u0131rayla s\u0131k\u0131lmas\u0131 ve gev\u015fetilmesinden olu\u015fur. 3. trimesterdeki egzersizler aras\u0131nda pelvik taban kaslar\u0131n\u0131n g\u00fc\u00e7l\u00fc ve maksimum s\u00fcrede bir s\u0131k\u0131lmas\u0131 ve ard\u0131ndan gev\u015femesi de bulunur. &#8220;Asans\u00f6r&#8221; egzersizi de etkilidir. Kaslar\u0131 kademe kademe s\u0131k\u0131p, yava\u015f\u00e7a eski haline d\u00f6nd\u00fcrmekten olu\u015fur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--4\">Optimal y\u00fck nas\u0131l se\u00e7ilir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">3. trimesterde optimal egzersiz setinin se\u00e7imi ve optimal y\u00fck\u00fcn belirlenmesi konular\u0131nda hamile kad\u0131n\u0131n doktoruyla dan\u0131\u015fmas\u0131 ve onun \u00f6nerilerine tam olarak uymas\u0131 gerekir. Hamileli\u011fin son haftalar\u0131nda omurgadaki ve ayak kemerindeki y\u00fck\u00fcn artt\u0131\u011f\u0131, kalbe y\u00fck bindi\u011fi, rahmin b\u00fcy\u00fcd\u00fc\u011f\u00fc, diyaframdan nefes alman\u0131n zorla\u015ft\u0131\u011f\u0131, k\u00fc\u00e7\u00fck pelvis ve bacaklardan ven\u00f6z d\u00f6n\u00fc\u015f\u00fcn k\u00f6t\u00fcle\u015fti\u011fi unutulmamal\u0131d\u0131r.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu d\u00f6nemdeki egzersizler, t\u00fcm organ ve sistemlerde kan dola\u015f\u0131m\u0131n\u0131n iyile\u015ftirilmesine y\u00f6neliktir. Genel y\u00fck azalmal\u0131 ve egzersizler 20 dakikay\u0131 ge\u00e7memelidir. Jimnastik sakin bir tempoda, ani hareketler olmadan yap\u0131lmal\u0131d\u0131r.<\/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\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-683x1024.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7036\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-5\">3. trimester i\u00e7in \u00f6rnek egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jimnastik, sadece iyi hissetti\u011finizde ve doktorunuza dan\u0131\u015ft\u0131ktan sonra yap\u0131lmal\u0131d\u0131r. 3. trimesterde g\u00fcvenli ve etkili egzersizler aras\u0131nda \u015funlar olabilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dizleriniz \u00fczerinde durarak kal\u00e7alar\u0131n\u0131z\u0131 kendi ekseni etraf\u0131nda d\u00f6nd\u00fcr\u00fcn. Gerilmeden, her iki tarafa da m\u00fcmk\u00fcn oldu\u011funca 10 kez yap\u0131n.<\/li>\n\n\n\n<li>Fitball \u00fczerinde oturarak kollar\u0131n\u0131z\u0131 s\u0131rayla b\u00fckmek.<\/li>\n\n\n\n<li>Varis \u00f6nlemek i\u00e7in s\u0131rt \u00fcst\u00fc yatarken, aya\u011f\u0131n\u0131z\u0131 topun \u00fczerine koyarak topu ileri geri veya dairesel olarak 2 dakika boyunca yuvarlay\u0131n.<\/li>\n\n\n\n<li>T\u00fcrk oturu\u015funda oturarak, topu ellerinizle ritmik ve hafif hareketlerle s\u0131k\u0131n.<\/li>\n\n\n\n<li>Ayakta durarak avu\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131 kar\u015f\u0131ya getirin ve g\u00f6\u011fs\u00fcn\u00fczden uzakla\u015ft\u0131rarak birbirine bast\u0131r\u0131n. Bu egzersiz, memelere kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131r.<\/li>\n\n\n\n<li>Dizlerinizin \u00fczerinde durun ve ellerinizi yere koyun, s\u0131rt\u0131n\u0131z\u0131 yukar\u0131 ve a\u015fa\u011f\u0131 e\u011fin.<\/li>\n\n\n\n<li>\u00c7ocuk pozisyonunu al\u0131n, bu pozisyon sakrum, bel ve omurgadaki gerginli\u011fi azaltmaya yard\u0131mc\u0131 olur.<\/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\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-1024x682.jpg\" alt=\"3. trimesterde egzersizler\" class=\"wp-image-7034\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--5\">Ana Kompleksi Nas\u0131l Tamamlar\u0131m?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dc\u00e7\u00fcnc\u00fc trimesterdeki ana egzersiz kompleksini sonland\u0131rmak i\u00e7in nefes egzersizleri iyi bir se\u00e7im olabilir. Egzersizleri yaparken nefesi fazla tutmaktan ka\u00e7\u0131n\u0131n, bu bebe\u011finizin hipoksiye maruz kalmamas\u0131n\u0131 sa\u011flar. Her bir seans\u0131n s\u00fcresi 40 dakikay\u0131 ge\u00e7memelidir. Kompleks genellikle bir elinizi g\u00f6\u011fs\u00fcn\u00fczde, di\u011ferini ise karn\u0131n\u0131za yerle\u015ftirerek derin nefes alma ve verme egzersizlerini i\u00e7erir. Buradaki \u00f6zellik, nefes al\u0131rken karn\u0131n y\u00fckselmesidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diyafram nefesi al\u0131rken burundan nefes almak \u00f6nemlidir. 3. trimesterde yap\u0131labilecek ba\u015fka bir nefes egzersizi ise elleri kaburgalar \u00fczerine yerle\u015ftirip dirsekleri yana a\u00e7arak nefes al\u0131rken elleri yanlarda kayd\u0131rmak ve g\u00f6\u011f\u00fcs ile karn\u0131 hareketsiz b\u0131rakmakt\u0131r. Ya da elleri g\u00f6\u011f\u00fcs ve kar\u0131n \u00fczerine koyarak, nefes al\u0131nd\u0131\u011f\u0131nda sadece g\u00f6\u011fs\u00fcn kalkmas\u0131n\u0131 sa\u011flamak.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--6\">Egzersizler Nas\u0131l Do\u011fru Yap\u0131l\u0131r<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin son aylar\u0131na girildi\u011finde sadece 3. trimester i\u00e7in bir egzersiz kompleksi se\u00e7mek de\u011fil, ayn\u0131 zamanda bu egzersizleri do\u011fru yapmay\u0131 \u00f6\u011frenmek \u00f6nemlidir. En iyi se\u00e7enek, hamilelerle \u00e7al\u0131\u015fmaya izin veren bir sertifikaya sahip bir antren\u00f6rle \u00e7al\u0131\u015fmakt\u0131r. O, t\u00fcm hareketleri nas\u0131l yapaca\u011f\u0131n\u0131 ve gerekli pozisyonlar\u0131 do\u011fru almay\u0131 \u00f6\u011fretecek ki egzersiz hem keyifli hem de faydal\u0131 olsun.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer hamile bir kad\u0131n evde kendi ba\u015f\u0131na egzersiz yap\u0131yorsa, egzersiz s\u0131ras\u0131nda nefes al\u0131\u015fveri\u015fine dikkat etmesi gerekir &#8211; rahatlama s\u0131ras\u0131nda nefes al\u0131nmal\u0131, \u00e7aba g\u00f6sterirken ise her zaman nefes verilmelidir. Ayr\u0131ca, 3. trimesterde egzersiz serisine \u0131s\u0131nma ile ba\u015flamay\u0131 ve so\u011fuma ile bitirmeyi bir kural haline getirmesi gerekir. Herhangi bir egzersiz yaparken kar\u0131na bask\u0131 yapmaktan ve kar\u0131n kaslar\u0131n\u0131 zorlamaktan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersiz ve hareketler hakk\u0131nda daha fazla bilgiyi \u00e7evrimi\u00e7i kurslar\u0131m\u0131zdan \u00f6\u011frenebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccudun formda kalmas\u0131n\u0131 sa\u011flayan fiziksel egzersizler, farkl\u0131 ya\u015flardaki ve durumdaki kad\u0131nlar\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 ve m\u00fckemmel huzurunu koruman\u0131n ola\u011fan y\u00f6ntemi olmal\u0131d\u0131r. Hamilelik d\u00f6nemi, bu ya\u015fam tarz\u0131n\u0131 yasaklamamakla&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,748,742],"tags":[],"class_list":["post-10786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-pokhudenie-tr","category-yoga-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>3. Trimester Hamilelik Egzersizleri \u2013 G\u00fcvenli Antrenman \u00d6nerileri<\/title>\n<meta name=\"description\" content=\"Hamileli\u011fin son trimesteri, anne aday\u0131 i\u00e7in fiziksel olarak en zorlu d\u00f6nemdir. 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