{"id":10800,"date":"2021-04-27T15:00:24","date_gmt":"2021-04-27T12:00:24","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1360"},"modified":"2025-06-01T18:03:34","modified_gmt":"2025-06-01T15:03:34","slug":"sadece-faydali-egzersizleri-yapmak-1-trimester","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/","title":{"rendered":"Hamileli\u011fin 1. Trimesterinde Egzersiz &#8211; Faydalar, Endikasyonlar ve Kontrendikasyonlar"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hamileli\u011fin en sorumlu d\u00f6nemlerinden biri olan ilk trimester, gelecekteki bebe\u011fin organlar\u0131n\u0131n \u00e7o\u011funun olu\u015ftu\u011fu zamand\u0131r. Bu d\u00f6nemde ak\u0131ll\u0131ca spor yapmak yarar sa\u011flayacak ve kad\u0131n\u0131n bu durumuna e\u015flik eden ba\u015f d\u00f6nmesi ve mide bulant\u0131s\u0131 gibi t\u00fcm &#8216;yan etkileri&#8217; hafifletecektir. Onlarca y\u0131ld\u0131r h\u00fck\u00fcm s\u00fcren &#8216;\u00e7ocu\u011fu sallama&#8217; konsepti art\u0131k unutulmu\u015f durumda. Modern bilimsel ara\u015ft\u0131rmalar, hamileli\u011fin erken d\u00f6nemlerinde bile makul y\u00fcklerin annenin ve fet\u00fcs\u00fcn sa\u011fl\u0131\u011f\u0131na olumlu etki etti\u011fini ve \u00e7ocu\u011fun ta\u015f\u0131nmas\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde kolayla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 kan\u0131tlam\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer hamileli\u011fin ba\u015flang\u0131c\u0131ndan itibaren aktif bir ya\u015fam tarz\u0131 benimsenirse, fiziksel egzersizlerin olumlu etkisi daha da artar. Hamile kad\u0131nlar\u0131n ifadelerine g\u00f6re, spor, bu d\u00f6nemde \u00e7ok gerekli olan mutluluk hormonlar\u0131 endorfinlerin \u00fcretilmesine ve g\u00fc\u00e7 kazan\u0131lmas\u0131na katk\u0131 sa\u011flar. Bunun yan\u0131 s\u0131ra, iyi bir fiziksel form fazla kilo al\u0131m\u0131n\u0131 engeller.<\/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\/full-shot-woman-holding-foot-high-angle_23-2148877042-683x1024.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7047\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1\">1. Trimesterde Jimnasti\u011fin Faydalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6ncelikle, hamileli\u011fi do\u011frulanm\u0131\u015f bir kad\u0131n i\u00e7in en \u00f6nemli kural, 1. trimesterde doktor tavsiyesi olmadan hi\u00e7bir sportif egzersiz yapmamakt\u0131r. Daha \u00f6nce yap\u0131lan egzersiz rutinlerinin bile doktorla tart\u0131\u015f\u0131lmas\u0131 gerekir. B\u00f6ylece, olumsuz sonu\u00e7lar do\u011furabilecek egzersizlerden ka\u00e7\u0131n\u0131labilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan bir engel yoksa ve doktorunuz fitness merkezi, havuz, spor salonu gibi yerde anne adaylar\u0131 i\u00e7in egzersizler yapman\u0131za onay verdiyse, bu t\u00fcr bir aktivite ilk \u00fc\u00e7 ayl\u0131k d\u00f6nemde olumlu de\u011fi\u015fiklikler i\u00e7in b\u00fcy\u00fck bir zemin haz\u0131rlar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fet\u00fcse oksijen ta\u015f\u0131nma s\u00fcre\u00e7lerini optimize eder;<\/li>\n\n\n\n<li>Anne aday\u0131n\u0131n genel durumunu hafifletir;<\/li>\n\n\n\n<li>Hamile ve fet\u00fcs\u00fcn metabolizmas\u0131n\u0131 iyile\u015ftirir;<\/li>\n\n\n\n<li>Stres y\u00fck\u00fcn\u00fc azalt\u0131r;<\/li>\n\n\n\n<li>Hamilelik s\u0131ras\u0131nda fazla kilo alma riskini azalt\u0131r;<\/li>\n\n\n\n<li>Do\u011fum sonras\u0131 v\u00fccudun toparlanmas\u0131n\u0131 h\u0131zland\u0131r\u0131r.<\/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\/full-shot-woman-stretching-her-back_23-2148877050-683x1024.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7048\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130lk \u00fc\u00e7 ayl\u0131k d\u00f6nemde fiziksel egzersizler i\u00e7in genel \u00f6neriler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. trimester i\u00e7in egzersizlerin do\u011fru se\u00e7imi, duygusal durumu dengelemeye olanak tan\u0131r ve antrenmanlar zevk verir. Ancak, hamilelik durumundaki bir kad\u0131n\u0131n aktivitesi, \u00f6nceki d\u00f6neme g\u00f6re mutlaka de\u011fi\u015fecektir. Ve bu de\u011fi\u015fiklikler, kad\u0131n\u0131n hamilelik \u00f6ncesi ya\u015fam tarz\u0131na ba\u011fl\u0131 olacakt\u0131r. E\u011fer bir kad\u0131n sporla yak\u0131ndan ilgileniyorsa, y\u00fckler neredeyse ayn\u0131 kalabilir. Ancak, &#8220;\u00f6nceki ya\u015fam\u0131nda&#8221; formuna dikkat etmeyen ve egzersiz yapmayan bir kad\u0131n\u0131n belirli \u00f6nlemlere uymas\u0131 gerekecektir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Her durumda, hamileli\u011fin erken evrelerinde egzersizler artan yo\u011funlukta, yava\u015f yava\u015f yap\u0131lmal\u0131, kas gruplar\u0131n\u0131 aktive ederek hafif bir \u0131s\u0131nmayla ba\u015flanmal\u0131d\u0131r; bu konuda <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-nacinausih\/\" target=\"_blank\" rel=\"noreferrer noopener\">hatha yoga<\/a> m\u00fckemmel bir \u015fekilde yard\u0131mc\u0131 olabilir. A\u00e7\u0131k faydalar\u0131na ra\u011fmen, y\u00fcksek yo\u011funluklu ve uzun s\u00fcreli egzersizlerin 1. trimesterde genel sa\u011fl\u0131\u011f\u0131n k\u00f6t\u00fcle\u015fmesine ve hatta d\u00fc\u015f\u00fck riskine yol a\u00e7abilece\u011fi unutulmamal\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\/medium-shot-trainer-helping-woman_23-2148938418-1024x682.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7049\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00d6nlemler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. trimesterde egzersiz yaparken, daha \u00f6nce aktif bir \u015fekilde spor yapm\u0131\u015f olsa bile, kad\u0131n\u0131n \u015fu tavsiyelere uymas\u0131 gerekir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Metabolizmay\u0131 normalle\u015ftirmek, toksinlerin at\u0131lmas\u0131n\u0131 te\u015fvik etmek i\u00e7in m\u00fcmk\u00fcn oldu\u011funca fazla su i\u00e7mek;<\/li>\n\n\n\n<li>Egzersiz s\u0131ras\u0131nda a\u015f\u0131r\u0131 \u0131s\u0131nmamak &#8211; bu geli\u015fmekte olan fet\u00fcse olumsuz etki eder;<\/li>\n\n\n\n<li>Egzersiz i\u00e7in optimum zaman\u0131 takip etmek \u2014 kahvalt\u0131dan en az 2 saat sonra olmal\u0131d\u0131r;<\/li>\n\n\n\n<li>hamilelik \u00f6ncesi &#8220;kritik g\u00fcnlerde&#8221; jimnastik yapmaktan ka\u00e7\u0131n\u0131n;<\/li>\n\n\n\n<li>rahatlamay\u0131 ve do\u011fru nefes almay\u0131 unutmay\u0131n;<\/li>\n\n\n\n<li>a\u015f\u0131r\u0131 y\u00fcklerden ka\u00e7\u0131n\u0131n &#8211; e\u011fer annenin nefes darl\u0131\u011f\u0131 varsa, bu durum fetus i\u00e7in oksijen eksikli\u011fi anlam\u0131na gelir;<\/li>\n\n\n\n<li>a\u015f\u0131r\u0131 yorgunluktan ka\u00e7\u0131n\u0131n &#8211; kaslar\u0131 esnetmek i\u00e7in 15 dakika yeterlidir;<\/li>\n\n\n\n<li>mutlaka iyi hissetmeyi kontrol edin &#8211; alt kar\u0131nda a\u011fr\u0131lar\u0131n belirmesi, egzersiz kompleksinin durdurulmas\u0131 gerekti\u011finin bir i\u015fareti olmal\u0131d\u0131r.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">1. Trimesterde Jimnastik Yapmak i\u00e7in Kontrendikasyonlar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Baz\u0131 uzmanlar, uzun s\u00fcreli spor yapma tecr\u00fcbesi olsa bile hamile kad\u0131nlar i\u00e7in 1. trimesterde fiziksel egzersizlerin, iyi hissetseler dahi, tamamen \u00e7\u0131kar\u0131lmas\u0131 gerekti\u011fi g\u00f6r\u00fc\u015f\u00fcndeler. Ancak hepsi bu kadar kat\u0131 de\u011fil, bir k\u0131sm\u0131 ise fiziksel egzersizlerin yaln\u0131zca kronik hastal\u0131klar\u0131 olan kad\u0131nlarda veya hamile kad\u0131n\u0131n ve gelecekteki bebe\u011fin sa\u011fl\u0131\u011f\u0131, antrenmanlarla uyumsuz oldu\u011funda yasaklanmas\u0131 gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gebelikte \u00f6nce ya\u015fanan d\u00fc\u015f\u00fck ve k\u00fcrtajlar da kontrendikasyonlar aras\u0131nda yer al\u0131r. Hamile kad\u0131n\u0131n g\u00fc\u00e7l\u00fc bir toksikozu ve rahim tonusu varsa, herhangi bir jimnastik t\u00fcr\u00fc kesinlikle \u00f6nerilmez. Bu s\u00fcre zarf\u0131nda kar\u0131n kaslar\u0131na y\u00fck bindiren egzersizler; a\u011f\u0131rl\u0131k kald\u0131rma ve g\u00fc\u00e7l\u00fc esnemelerle ilgili olanlar; y\u00fcksek yo\u011funlukta; sars\u0131c\u0131, ani hareketlerle olanlar yasakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Trimesterde hangi egzersizler \u00f6nerilir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. trimesterde yap\u0131lan egzersizler i\u00e7in baz\u0131 k\u0131s\u0131tlamalar olmas\u0131na ra\u011fmen, bu d\u00f6nemde izin verilen bir\u00e7ok fiziksel aktivite t\u00fcr\u00fc vard\u0131r. Bunlar\u0131n aras\u0131nda:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>boyun i\u00e7in \u0131s\u0131nma ve yava\u015f d\u00f6n\u00fc\u015fler;<\/li>\n\n\n\n<li>kollar\u0131 kald\u0131rma, d\u00f6nd\u00fcrme ve yanlara a\u00e7ma;<\/li>\n\n\n\n<li>kar\u0131n nefesi;<\/li>\n\n\n\n<li>eller g\u00f6\u011f\u00fcs hizas\u0131nda birle\u015fik halde, dirsekler yere paralelken &#8220;dua&#8221; pozisyonunda avu\u00e7 i\u00e7lerini birbirine kuvvetle bast\u0131rma;<\/li>\n\n\n\n<li>oturma pozisyonundan \u00f6ne ve yanlara do\u011fru e\u011filme;<\/li>\n\n\n\n<li>&#8220;kedi&#8221; pozisyonunda s\u0131rt\u0131 yukar\u0131 do\u011fru k\u0131v\u0131rma ve a\u015fa\u011f\u0131 do\u011fru e\u011fme.<\/li>\n\n\n\n<li>yerde yatarken kal\u00e7a k\u00f6pr\u00fcs\u00fc veya pelvis kald\u0131rma, eller v\u00fccuda paralel \u015fekilde yere yerle\u015ftirilip dizler b\u00fck\u00fclm\u00fc\u015f haldeyken, \u00fcst noktada durup kal\u00e7ay\u0131 neredeyse yere de\u011fecek \u015fekilde yava\u015f\u00e7a indirme.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu d\u00f6nemde fitness, y\u00fczme, do\u011fum \u00f6ncesi yoga ile u\u011fra\u015fmak, fitball ile egzersizler yapmak ve a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015fler yapmak iyidir. Nefes egzersizleri yapmak faydal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1024x576.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7050\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kegel Y\u00f6ntemi \u2013 Mahrem Kaslar \u0130\u00e7in Egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kegel egzersizlerini, t\u0131pk\u0131 hamilelikteki di\u011fer egzersizler gibi, kad\u0131n\u0131 izleyen bir jinekologla g\u00f6r\u00fc\u015ft\u00fckten sonra yapmak gereklidir. Bu egzersizler, hamileli\u011fin ilk \u00fc\u00e7 ayl\u0131k d\u00f6neminde oldu\u011fu gibi, t\u00fcm gebelik s\u00fcresince pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye y\u00f6neliktir. Bu fiziksel egzersizler kompleksi, ba\u015flang\u0131\u00e7ta kaslar\u0131 3\u20135 saniye kasarak g\u00fcnde 4\u20135 kez tekrar edilir ve daha sonra olas\u0131 s\u0131n\u0131rlara kadar art\u0131r\u0131l\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kegel egzersizleri kompleksine \u015funlar dahildir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perine kaslar\u0131n\u0131n 5 saniye boyunca gerginle\u015ftirilmesi ve gev\u015fetilmesi, 10\u201315 kez tekrarlanmas\u0131;<\/li>\n\n\n\n<li>vajina giri\u015findeki kaslar\u0131n derinli\u011fe kadar maksimum kas\u0131lmas\u0131 ve ard\u0131ndan gev\u015femesi ile kas\u0131lma;<\/li>\n\n\n\n<li>5 saniye boyunca kas\u0131k kaslar\u0131n\u0131n maksimum h\u0131zl\u0131 kas\u0131lmas\u0131 ve gev\u015femesi, ayn\u0131 s\u00fcre kadar dinlenmeden sonra tekrarlama;<\/li>\n\n\n\n<li>an\u00fcs ve vajina kaslar\u0131n\u0131n d\u00f6n\u00fc\u015f\u00fcml\u00fc kas\u0131lmas\u0131.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">1. Trimesterde Gebelik Yogas\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatal yoga, gebeler i\u00e7in \u00f6nerilen antrenman t\u00fcrlerinden biridir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer anne aday\u0131 daha \u00f6nce yoga yapm\u0131\u015fsa, bu faydal\u0131 ve ak\u0131ll\u0131ca aktiviteye devam edebilir. Sadece baz\u0131 pozlar \u00fczerinde k\u00fc\u00e7\u00fck d\u00fczenlemeler yapmas\u0131 gerekecektir. Yogada deneyimli olanlar bile y\u00fck\u00fcn\u00fc hafifletmeli ve prati\u011fin en az \u00fc\u00e7te birini gev\u015femeye ve nefes d\u00fczenlemesine ay\u0131rmal\u0131, rahats\u0131zl\u0131k veren her t\u00fcrl\u00fc pozdan ka\u00e7\u0131nmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, her pozisyonda en fazla 5 nefes d\u00f6ng\u00fcs\u00fc kalmak ve yo\u011fun yorgunluk hissedildi\u011finde daha da k\u0131sa tutmak \u00f6nerilir. Perinatal yoga \u00e7al\u0131\u015fmalar\u0131na yeni ba\u015flayacak olanlar i\u00e7in, kesinlikle e\u011fitmenin tavsiyelerine uymak ve doktorlar\u0131yla dan\u0131\u015fmak \u00f6nemlidir. Gebeli\u011fin bu erken evresinde kad\u0131n\u0131n psikolojisi ve bedeni tamamen yeniden yap\u0131land\u0131\u011f\u0131ndan, herhangi bir a\u015f\u0131r\u0131 y\u00fcklenme kabul edilemez.<\/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\/portrait-young-woman-stretching-home-mat_23-2148896447-1024x682.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7051\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Yogada egzersizler: faydal\u0131 olanlar ve ka\u00e7\u0131n\u0131lmas\u0131 gerekenler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk trimesterde yoga yapanlar i\u00e7in oturarak \u00f6ne e\u011filmeli pozlar, s\u0131rt ve kuyruk sokumu a\u011fr\u0131s\u0131n\u0131 \u00f6nlemeye, duru\u015fun korunmas\u0131na yard\u0131mc\u0131 olur; \u00f6rne\u011fin, Paschimottanasana ve Janu Sirsasana. Kar\u0131na bask\u0131 yapmadan ayakta durulan pozlar da bacaklar\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur; \u00f6rne\u011fin, Utthita Parsvakonasana ve Utthita Trikonasana. \u0130lk trimesterde kal\u00e7alar\u0131 a\u00e7maya y\u00f6nelik oturarak ve yar\u0131 yatarak yap\u0131lan pozlar da faydal\u0131d\u0131r; Ardha Padmasana ve Baddha Konasana gibi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u011fer baz\u0131 yoga egzersizleri ise dikkatle yap\u0131lmal\u0131 ve kar\u0131nda belirgin bir bask\u0131 hissedilenler tamamen \u00e7\u0131kar\u0131lmal\u0131d\u0131r. \u0130zin verilen pozisyonlarda, yorgunluk hissi ortaya \u00e7\u0131kana kadar kal\u0131nmal\u0131d\u0131r. G\u00fc\u00e7 gerektiren pozlar son derece dikkatli bir \u015fekilde yap\u0131lmal\u0131d\u0131r. \u0130lk trimesterde ayakta durulan egzersizler, ge\u00e7mi\u015fte hamilelikte d\u00fc\u015f\u00fck tehlikesi bulunanlar i\u00e7in \u00e7\u0131kar\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1024x576.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7053\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. Trimesterde Fitness Yapmak<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. trimesterde, izin verilen herhangi bir fiziksel aktivite t\u00fcr\u00fcne ait egzersizler te\u015fvik edilir. Bu d\u00f6nemdeki fitness antrenmanlar\u0131 \u00f6ncelikle dokulardaki gaz de\u011fi\u015fimini iyile\u015ftirmeye, kardiyovask\u00fcler sistemi g\u00fc\u00e7lendirmeye ve ancak daha sonra ba\u011flar\u0131 ve kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmaya y\u00f6neliktir. Doktorlar taraf\u0131ndan erken d\u00f6nemdeki hamileler i\u00e7in onaylanan fitness t\u00fcrleri aras\u0131nda, \u00f6rne\u011fin, y\u00fcr\u00fcy\u00fc\u015f ve a\u00e7\u0131k havada gezinti say\u0131labilir &#8211; her ikisi de m\u00fckemmel nazik kardiyo y\u00fck\u00fcd\u00fcr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca bu, varis \u00f6nleme ve keyifli bir vakit ge\u00e7irme y\u00f6ntemidir. 1. trimester i\u00e7in egzersiz olarak su aktivitelerini kullanabilirsiniz &#8211; sadece serbest stil y\u00fczme hari\u00e7. Fitbol \u00fczerindeki egzersizler de, kar\u0131n kaslar\u0131n\u0131n gerginli\u011fiyle ilgili olmayanlar hari\u00e7, sa\u011fl\u0131k \u00fczerinde olumlu bir etki yapar. Sakin ve ak\u0131c\u0131 hareketlerle yap\u0131lan pilatesten ve nefes egzersizlerinden vazge\u00e7memelisiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Optimal y\u00fck se\u00e7imi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik ba\u015flad\u0131\u011f\u0131nda, spora ba\u015flamadan veya devam etmeden \u00f6nce, 1. trimesterde egzersiz rejimini doktorunuzla g\u00f6r\u00fc\u015fmeli ve bu d\u00f6nemde ge\u00e7erli olan y\u00fcklemeleri onunla tart\u0131\u015fmal\u0131s\u0131n\u0131z. Egzersizlerin s\u00fcresi g\u00fcnl\u00fck 20-30 dakika olarak kabul edilir, bu da haftada bir kez yap\u0131lan iki saatlik antrenmanlardan \u00e7ok daha optimal ve faydal\u0131d\u0131r. Hamilelik \u00f6ncesinde aktif olarak spor yapm\u0131\u015f olan kad\u0131nlar i\u00e7in egzersizlerin yo\u011funlu\u011fu ve s\u00fcresi \u00f6nemli \u00f6l\u00e7\u00fcde daha y\u00fcksek olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak, 45 dakikadan uzun s\u00fcren aerobik antrenman\u0131n kan \u015fekeri d\u00fc\u015f\u00fckl\u00fc\u011f\u00fcne &#8211; hipoglisemiye yol a\u00e7abilece\u011fini unutmamak gerekir. Bu nedenle, bu t\u00fcr antrenmanlar \u00f6ncesinde iyi beslenmek \u00f6nemlidir. Elbette, hamilelik \u00f6ncesinde fiziksel egzersiz yapmam\u0131\u015f olan kad\u0131nlar minimum y\u00fcklemelerle ba\u015flayarak, hamilelik s\u00fcresince bunlar\u0131 kademeli olarak art\u0131rmal\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\/woman-stratching-isolated_1303-13965-1024x682.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7054\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Egzersizlerin Do\u011fru Yap\u0131lmas\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk trimesterde fiziksel egzersizlerle u\u011fra\u015f\u0131rken, hamileli\u011fin di\u011fer d\u00f6nemlerinde oldu\u011fu gibi, egzersizlerin do\u011fru bir \u015fekilde yap\u0131lmas\u0131 gerekir; bu, s\u0131radan bir sabah egzersizi olsa bile. Aksi takdirde, fayda sa\u011flamad\u0131\u011f\u0131 gibi v\u00fccuda zarar bile verebilirler. Bu, kad\u0131n\u0131n bu t\u00fcr egzersizleri yapma konusunda deneyim ve becerisi olmad\u0131\u011f\u0131 durumlarda ge\u00e7erlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu nedenle ba\u015flang\u0131\u00e7ta, hamilelerle \u00e7al\u0131\u015fmak i\u00e7in \u00f6zel bir sertifikaya sahip bir e\u011fitmenle \u00e7al\u0131\u015fman\u0131z gereklidir. Bu ki\u015fi, do\u011fru tekni\u011fi geli\u015ftirmenize yard\u0131mc\u0131 olacak ve do\u011fru \u015fekilde yap\u0131ld\u0131\u011f\u0131n\u0131 takip edecektir. Bu s\u00fcre\u00e7te nefes al\u0131p vermeye dikkat etmek, kar\u0131n kaslar\u0131n\u0131 s\u0131kmamak, eklem ve kaslarda yaralanma ve gerilmeyi \u00f6nlemek, solunum egzersizlerini do\u011fru kullanmak \u00e7ok \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\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-1024x682.jpg\" alt=\"Hamileli\u011fin 1. trimesterinde egzersizler\" class=\"wp-image-7055\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Birinci Trimester \u0130\u00e7in Egzersiz Seti &#8211; Fitbol<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Geleneksel sabah egzersizleri, fitness ve yogaya ek olarak, 1. trimester egzersizlerine fitball ile yap\u0131lan antrenmanlar\u0131 dahil etmek uygundur. Bu antrenmanlar, farkl\u0131 kas gruplar\u0131n\u0131n yumu\u015fak bir \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131 te\u015fvik eder ve uygulanmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r. \u00d6rne\u011fin, bacaklar geni\u015f\u00e7e a\u00e7\u0131larak topun \u00fczerinde otururken g\u00f6vdeyi farkl\u0131 y\u00f6nlere e\u011fmek gibi hareketler antrenman kompleksine dahil edilebilir. Ayr\u0131ca, bir sandalyede otururken veya yerde uzan\u0131rken bacaklar aras\u0131na fitball al\u0131p topu s\u0131k\u0131p b\u0131rakmak faydal\u0131 olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. trimester egzersizlerine fitball \u00fczerinde oturularak yap\u0131lan dairesel pelvis d\u00f6nd\u00fcrme hareketlerini dahil etmek \u00f6nemlidir. Ba\u015fka bir se\u00e7enek ise, s\u0131rt \u00fcst\u00fc yatarak bir bacak topun \u00fczerinde, di\u011fer bacak yerde iken topu ileri ve geri yuvarlama hareketini ger\u00e7ekle\u015ftirmektir. Bu hareket birka\u00e7 kez tekrarlanmal\u0131, ard\u0131ndan di\u011fer bacakla ayn\u0131 hareket yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamileli\u011fin en sorumlu d\u00f6nemlerinden biri olan ilk trimester, gelecekteki bebe\u011fin organlar\u0131n\u0131n \u00e7o\u011funun olu\u015ftu\u011fu zamand\u0131r. Bu d\u00f6nemde ak\u0131ll\u0131ca spor yapmak yarar sa\u011flayacak ve kad\u0131n\u0131n bu durumuna&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","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>1. Trimesterde Egzersizler \u2013 Antrenmanlar ve Optimal Y\u00fckler<\/title>\n<meta name=\"description\" content=\"Gebeli\u011fin sorumlu ve \u00f6nemli olan 1. trimesterinde spor egzersizlerinin se\u00e7imi \u00f6zellikle \u00f6nemlidir. Uzman tavsiyeleri do\u011fru se\u00e7im yaparak egzersizlerden fayda ve keyif alman\u0131z\u0131 sa\u011flayacakt\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileli\u011fin 1. Trimesterinde Egzersiz - Faydalar, Endikasyonlar ve Kontrendikasyonlar\" \/>\n<meta property=\"og:description\" content=\"Gebeli\u011fin sorumlu ve \u00f6nemli olan 1. trimesterinde spor egzersizlerinin se\u00e7imi \u00f6zellikle \u00f6nemlidir. Uzman tavsiyeleri do\u011fru se\u00e7im yaparak egzersizlerden fayda ve keyif alman\u0131z\u0131 sa\u011flayacakt\u0131r.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-27 12:00:24+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 15:03:34+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileli\u011fin 1. Trimesterinde Egzersiz &#8211; Faydalar, Endikasyonlar ve Kontrendikasyonlar\",\"datePublished\":\"2021-04-27 12:00:24+00\",\"dateModified\":\"2025-06-01 15:03:34+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\"},\"wordCount\":2029,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\",\"name\":\"1. Trimesterde Egzersizler \u2013 Antrenmanlar ve Optimal Y\u00fckler\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg\",\"datePublished\":\"2021-04-27 12:00:24+00\",\"dateModified\":\"2025-06-01 15:03:34+00\",\"description\":\"Gebeli\u011fin sorumlu ve \u00f6nemli olan 1. trimesterinde spor egzersizlerinin se\u00e7imi \u00f6zellikle \u00f6nemlidir. Uzman tavsiyeleri do\u011fru se\u00e7im yaparak egzersizlerden fayda ve keyif alman\u0131z\u0131 sa\u011flayacakt\u0131r.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 1 \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435 \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0441\u0442\u0438\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"1. Trimesterde Egzersizler \u2013 Antrenmanlar ve Optimal Y\u00fckler","description":"Gebeli\u011fin sorumlu ve \u00f6nemli olan 1. trimesterinde spor egzersizlerinin se\u00e7imi \u00f6zellikle \u00f6nemlidir. Uzman tavsiyeleri do\u011fru se\u00e7im yaparak egzersizlerden fayda ve keyif alman\u0131z\u0131 sa\u011flayacakt\u0131r.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileli\u011fin 1. Trimesterinde Egzersiz - Faydalar, Endikasyonlar ve Kontrendikasyonlar","og_description":"Gebeli\u011fin sorumlu ve \u00f6nemli olan 1. trimesterinde spor egzersizlerinin se\u00e7imi \u00f6zellikle \u00f6nemlidir. Uzman tavsiyeleri do\u011fru se\u00e7im yaparak egzersizlerden fayda ve keyif alman\u0131z\u0131 sa\u011flayacakt\u0131r.","og_url":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-04-27 12:00:24+00","article_modified_time":"2025-06-01 15:03:34+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"10 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileli\u011fin 1. Trimesterinde Egzersiz &#8211; Faydalar, Endikasyonlar ve Kontrendikasyonlar","datePublished":"2021-04-27 12:00:24+00","dateModified":"2025-06-01 15:03:34+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/"},"wordCount":2029,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/","url":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/","name":"1. Trimesterde Egzersizler \u2013 Antrenmanlar ve Optimal Y\u00fckler","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg","datePublished":"2021-04-27 12:00:24+00","dateModified":"2025-06-01 15:03:34+00","description":"Gebeli\u011fin sorumlu ve \u00f6nemli olan 1. trimesterinde spor egzersizlerinin se\u00e7imi \u00f6zellikle \u00f6nemlidir. Uzman tavsiyeleri do\u011fru se\u00e7im yaparak egzersizlerden fayda ve keyif alman\u0131z\u0131 sa\u011flayacakt\u0131r.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/sadece-faydali-egzersizleri-yapmak-1-trimester\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/stylish-woman-leggings-pink-sweatshirt-does-exercise-biceps_197531-16663.jpg","width":1480,"height":986,"caption":"\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 1 \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435 \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0441\u0442\u0438"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10800"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10800\/revisions"}],"predecessor-version":[{"id":10801,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10800\/revisions\/10801"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7052"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}