{"id":10792,"date":"2020-11-27T17:22:03","date_gmt":"2020-11-27T14:22:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1348"},"modified":"2025-06-01T18:01:56","modified_gmt":"2025-06-01T15:01:56","slug":"ikinci-trimester-sadece-faydali-egzersizler-yapmak","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ikinci-trimester-sadece-faydali-egzersizler-yapmak\/","title":{"rendered":"\u0130kinci Trimesterde Hangi Egzersizler Etkilidir?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Hamile Kad\u0131nlar \u0130\u00e7in G\u00fcvenli Yoga Setleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fiziksel aktiviteye daha fazla dikkat ederek, do\u011fum s\u0131ras\u0131nda durumunuzun stabil olma \u015fans\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131r\u0131rs\u0131n\u0131z ve bebe\u011finiz sa\u011fl\u0131kl\u0131 bir \u015fekilde d\u00fcnyaya gelir. \u0130\u015fte ikinci trimester: art\u0131k yapabilece\u011finiz egzersizler s\u0131n\u0131rl\u0131d\u0131r. Bu y\u00fczden, ho\u015f olmayan sonu\u00e7lardan ka\u00e7\u0131nmak i\u00e7in, sevdi\u011finiz her t\u00fcrl\u00fc &#8220;spor&#8221;u se\u00e7in: <a href=\"https:\/\/momslab.app\/blog\/pilates-dlja-beremennyh\/\">pilates<\/a>, yoga ve di\u011fer rahatlat\u0131c\u0131 teknikleri birle\u015ftirin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hangi egzersizlerin ikinci trimesterde ge\u00e7erli oldu\u011funu makalede anlat\u0131yoruz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Hamilelikte Yoga: \u0130kinci Trimester Asanalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Birinci trimestere k\u0131yasla, ikinci trimesterde fiziksel aktivite a\u00e7\u0131s\u0131ndan kendinize biraz daha fazla izin verebilirsiniz. Hamileli\u011finizin ba\u015f\u0131nda uygulad\u0131\u011f\u0131n\u0131z pozlar\u0131 kullan\u0131n ve yenilerini ekleyin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uygulamay\u0131 sakin bir Sukhasana ile a\u00e7\u0131n ve kapat\u0131n &#8211; bacaklar\u0131n\u0131z \u00e7apraz bir \u015fekilde oturun ve nefesinizi haz\u0131rlay\u0131n, nefesi al\u0131p vermeyi yava\u015flat\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu \u00fc\u00e7 ayl\u0131k d\u00f6nemde hamilelere y\u00f6nelik metodolojilere uygun asanalar\u0131 uygulamak do\u011fru olacakt\u0131r. Konfor i\u00e7in bacaklar\u0131n\u0131z\u0131n alt\u0131na iki yast\u0131k, rulo battaniye veya \u00f6rt\u00fc yerle\u015ftirin. Pelvik b\u00f6lgede a\u011fr\u0131 varsa, bu pozdan ka\u00e7\u0131n\u0131n veya i\u00e7inde kalma s\u00fcrenizi s\u0131n\u0131rlay\u0131n, bacaklardaki bask\u0131y\u0131 ve gerginli\u011fi en aza indirin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adho Mukha Svanasana&#8217;y\u0131 (k\u00f6pek duru\u015fu) uygulayarak kab\u0131zl\u0131\u011f\u0131 \u00f6nleyin veya ondan kurtulun. Ayn\u0131 zamanda s\u0131rt\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 esneterek omuzlar\u0131n\u0131z\u0131 a\u00e7\u0131n ve nefes almay\u0131 kolayla\u015ft\u0131r\u0131n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\"><a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pilates topu<\/a> ikinci trimesterde nas\u0131l kullan\u0131l\u0131r?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Spor merkezlerinde pilates toplar\u0131 hem s\u0131radan aktivitelerde hem de baz\u0131 uzmanlar\u0131n \u00f6nerdi\u011fi gibi do\u011fum s\u0131ras\u0131nda kullan\u0131l\u0131r. Ancak pilates topuyla tan\u0131\u015fmaya evde de ba\u015flayabilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130\u015fte faydal\u0131 egzersizlerin listesi:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bir ad\u0131m oturun, ayaklar\u0131n\u0131z\u0131 geni\u015f\u00e7e a\u00e7\u0131n ve avu\u00e7lar\u0131n\u0131z\u0131 dizlerinize koyun. Kal\u00e7a kullanarak ve bacaklar\u0131 kullanmadan fitbolu alt\u0131n\u0131zda hareket ettirin. Sola ve sa\u011fa, geri ve ileri.<\/li>\n\n\n\n<li>Kollar\u0131n\u0131z\u0131 g\u00f6\u011f\u00fcs hizas\u0131na kald\u0131r\u0131n ve omuz b\u0131\u00e7aklar\u0131n\u0131 birle\u015ftirerek nazik\u00e7e geri \u00e7ekmeye ba\u015flay\u0131n.<\/li>\n\n\n\n<li>Bir mat serin ve yere oturun. G\u00f6vdenin arkas\u0131ndan destek al\u0131n. Ard\u0131ndan bacaklar\u0131n\u0131z\u0131 b\u00fck\u00fcn ve topu dizlerinizin aras\u0131nda s\u0131k\u0131\u015ft\u0131r\u0131n. S\u0131kma ve gev\u015fetmeyi birka\u00e7 kez tekrarlay\u0131n.<\/li>\n<\/ol>\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-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-1024x682.jpg\" alt=\"\u0130kinci trimester: Sadece faydal\u0131 egzersizler yap\u0131yoruz\" class=\"wp-image-6888\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">\u0130kinci trimesterde egzersizler. Gelecek anneler i\u00e7in pilates unsurlar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pilates, anneler i\u00e7in statik y\u00fck, esneme ve g\u00fcvenli jimnasti\u011fi birle\u015ftirdi\u011fi i\u00e7in faydal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu egzersizleri deneyin:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bacaklar\u0131n\u0131z\u0131 ay\u0131rarak ve kollar\u0131n\u0131z\u0131 yana uzatarak yere oturun. G\u00f6vdenizi s\u0131rayla sola ve sa\u011fa nazik\u00e7e d\u00f6nd\u00fcrmeye ba\u015flay\u0131n.<\/li>\n\n\n\n<li>Aya\u011fa kalk\u0131n ve nefes al\u0131rken kollar\u0131n\u0131z\u0131 kald\u0131r\u0131n. Nefes verirken kollar\u0131n\u0131z\u0131 indirin.<\/li>\n\n\n\n<li>D\u00f6rt ayak \u00fczerinde durun. Bileklerinizi omuz eklemlerinizin tam alt\u0131na ve dizlerinizi kal\u00e7an\u0131z\u0131n alt\u0131na yerle\u015ftirin. Nefes al\u0131rken s\u0131rt\u0131n\u0131z\u0131 kavisleyin ve nefes verirken kal\u00e7ay\u0131 i\u00e7eri do\u011fru \u00e7ekerek kald\u0131r\u0131n.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Basit mi geliyor? E\u011fer teknikle eksiksiz bir \u015fekilde denerseniz, ilk sonu\u00e7lar\u0131 &#8211; rahatlama, hafifleme, ruh hali y\u00fckselmesi ve g\u00f6\u011f\u00fcs kafesinin a\u00e7\u0131lmas\u0131 &#8211; \u00e7ok yak\u0131nda hissedeceksiniz!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do\u011fru \u015fekilde esneme yap\u0131yoruz<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6ncelikle, esneme do\u011fuma uygun bir \u015fekilde haz\u0131rlanman\u0131za ve i\u00e7erdeki bebe\u011fin oksijen s\u0131k\u0131nt\u0131s\u0131 \u00e7ekmemesi i\u00e7in iyi bir kan ak\u0131\u015f\u0131 sa\u011flaman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tabii ki, ikinci trimesterde kar\u0131n belirgin \u015fekilde b\u00fcy\u00fcd\u00fc ve art\u0131k eskisi gibi derin esneme yapmay\u0131 beklememelisiniz. Bebek kar\u0131n b\u00f6lgesine bask\u0131 yapar ve s\u0131rt, y\u00fck y\u00fcz\u00fcnden daha fazla gerilir. Bu da a\u011fr\u0131, nefes darl\u0131\u011f\u0131 zorluklar\u0131 ve di\u011fer sorunlar yarat\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alt\u0131n kural &#8211; esnemeyi b\u0131rakmamak ve v\u00fccuda uygun olan\u0131 yapmakt\u0131r. Do\u011fal bir diren\u00e7 mi hissettiniz? Duruyoruz ve daha ileri gitmiyoruz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne yap\u0131yoruz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sa\u011fa ve sola e\u011filiyoruz<\/li>\n\n\n\n<li>\u00c7ok hafif burulmalar<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zaman\u0131n\u0131z yoksa ve zor geliyorsa, g\u00fcnde sadece 10 dakika bile haftada bir saat s\u00fcren antrenmandan daha fazla sonu\u00e7 verir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2\">Hamileler i\u00e7in ikinci trimesterde havuzda neler yap\u0131labilir ve yap\u0131lamaz<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Y\u00fczmeye gidip gitmemek konusunda teredd\u00fct ettiyseniz, cevab\u0131m\u0131z kesinlikle evet! \u00d6ncelikle, hamileler i\u00e7in su i\u00e7inde \u00f6zel <a href=\"https:\/\/momslab.app\/blog\/akvaajerobika-dlja-beremennyh\/\">su aerobi\u011fi<\/a> antrenmanlar\u0131na kat\u0131lmak faydal\u0131d\u0131r ama zaman ya da imkan yoksa, kendi ba\u015f\u0131n\u0131za yapmak en uygun olan\u0131d\u0131r: &#8216;su alt\u0131 bisikleti&#8217;, &#8216;makas hareketi&#8217; ve hatta karn\u0131 yat\u0131k pozisyonda dizleri kald\u0131rarak y\u00fcr\u00fcy\u00fc\u015f taklidi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00fct\u00fcn bunlar\u0131 yapmak zor veya \u00fc\u015feniyorsan\u0131z &#8211; sadece hareket edin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6nemli! G\u00fcvenlik kurallar\u0131na uyal\u0131m, duvar kenar\u0131ndan tutunal\u0131m ve kendi sa\u011fl\u0131\u011f\u0131m\u0131za dikkat edelim. Havuzdan \u00e7\u0131karken yaralanmalar\u0131 \u00f6nlemek i\u00e7in mutlaka terlik giyelim.<\/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\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1024x683.jpg\" alt=\"\u0130kinci trimester: Sadece faydal\u0131 egzersizler yap\u0131yoruz\" class=\"wp-image-6887\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">\u0130kinci trimesterde egzersizler. Egzersiz yaparken \u00e7\u00f6melmeye al\u0131\u015fk\u0131nsan\u0131z &#8211; devam etmeli misiniz?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Her zamanki gibi &#8211; kendi sa\u011fl\u0131\u011f\u0131m\u0131zdan ve doktorun \u00f6nerilerinden yola \u00e7\u0131k\u0131yoruz. \u00d6zellikle tekni\u011fe dikkat edin: tekrar say\u0131s\u0131na odaklanmay\u0131n, sadece aya\u011f\u0131n\u0131z tamamen yere basacak \u015fekilde yap\u0131n, bir destekten, \u00f6rne\u011fin duvardan tutunun.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-1\">\u0130kinci trimesterde ko\u015fu, eliptik ve di\u011fer kardiyo<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ko\u015fuya haz\u0131rl\u0131k konusunda \u00e7ok \u015fey anlat\u0131yoruz ve asl\u0131nda bu egzersizin ne kadar tehlikeli olabilece\u011fi hakk\u0131nda. Yanl\u0131\u015f teknik nedeniyle, bazen de haz\u0131rl\u0131ks\u0131z bir v\u00fccut nedeniyle bu durum ya\u015fanabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer daha \u00f6nce ko\u015fu yapmad\u0131ysan\u0131z, hamilelik h\u0131zl\u0131 bir ba\u015flang\u0131\u00e7 yapmak i\u00e7in en iyi zaman de\u011fildir. Kardiyo hafif bir \u015fekilde kesinlikle faydal\u0131 olabilir. \u00d6rne\u011fin, h\u0131zl\u0131 y\u00fcr\u00fcme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0130kinci trimesterde egzersiz yapman\u0131n belirsiz oldu\u011fu durumlar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baz\u0131 durumlarda, doktorunuzla ek olarak dan\u0131\u015fmak iyi olabilir. \u0130zin verilen egzersizler listesini &#8220;s\u00fczge\u00e7ten ge\u00e7irin&#8221;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rahim tonusu normalin \u00fczerinde te\u015fhis edildi\u011finde;<\/li>\n\n\n\n<li>hamileli\u011fi sonland\u0131rma riski varsa;<\/li>\n\n\n\n<li>\u015fi\u015flik g\u00f6zlemlendi\u011finde;<\/li>\n\n\n\n<li>mide bulant\u0131s\u0131 al\u0131\u015f\u0131ld\u0131k olandan daha s\u0131k ve uzun s\u00fcr\u00fcyorsa;<\/li>\n\n\n\n<li>eklemlerle ilgili problemler varsa;<\/li>\n\n\n\n<li>k\u00f6t\u00fc bir his ve tedavi edilmemi\u015f enfeksiyonlar mevcutsa.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sevgili anneler, hamileli\u011finizin rahat ge\u00e7mesini ve do\u011fumun iyi ger\u00e7ekle\u015fmesini dileriz!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamile Kad\u0131nlar \u0130\u00e7in G\u00fcvenli Yoga Setleri Fiziksel aktiviteye daha fazla dikkat ederek, do\u011fum s\u0131ras\u0131nda durumunuzun stabil olma \u015fans\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131r\u0131rs\u0131n\u0131z ve bebe\u011finiz sa\u011fl\u0131kl\u0131 bir&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,748],"tags":[],"class_list":["post-10792","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>\u0130kinci \u00dc\u00e7 Ayl\u0131k D\u00f6nemde Egzersiz - Hangileri Daha Yararl\u0131d\u0131r | Momslab<\/title>\n<meta name=\"description\" content=\"Hamilelikte ikinci \u00fc\u00e7 ayl\u0131k d\u00f6nemde yap\u0131lmas\u0131 gereken spesifik egzersizler. 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