![\"Hamilelik](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/portrait-woman-representing-motherhood_23-2151759729-700x1024.jpg\")
<\/figure>\n\n\n\nHamilelikte Y\u00fcr\u00fcy\u00fc\u015f Kurallar\u0131<\/h2>\n\n\n\n
Hamilelikte y\u00fcr\u00fcy\u00fc\u015ften maksimum fayda sa\u011flamak i\u00e7in belirli kurallara uyman\u0131z gerekir. Gerekenler:<\/p>\n\n\n\n
- \n
- rahat ve hava ko\u015fullar\u0131na uygun giysiler se\u00e7mek – yumu\u015fak kuma\u015ftan, serbest; ayakkab\u0131 olarak spor ayakkab\u0131lar;<\/li>\n\n\n\n
- gezi i\u00e7in alan olarak meydanlar, parklar, a\u011fa\u00e7l\u0131kl\u0131 yollar se\u00e7mek;<\/li>\n\n\n\n
- yan\u0131n\u0131zda gazs\u0131z su bulundurmak, s\u0131k s\u0131k ve k\u00fc\u00e7\u00fck yudumlarla i\u00e7mek;<\/li>\n\n\n\n
- do\u011fru y\u00fcr\u00fcmek \u2013 s\u0131rt\u0131 dik tutmak, \u00f6nce topu\u011fa, ard\u0131ndan buruna basmak;<\/li>\n\n\n\n
- y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda dinlenmek, tempoyu azaltmak, parkta bir bankta oturmak;<\/li>\n\n\n\n
- nabz\u0131 kontrol etmek \u2013 nab\u0131z \u00f6l\u00e7er ya da ak\u0131ll\u0131 saatlerle veya bilekten nabz\u0131 \u00f6l\u00e7erek;<\/li>\n\n\n\n
- dizleri dirseklerde b\u00fckmek ve dirsekleri aktif olarak hareket ettirerek y\u00fck\u00fc artt\u0131rmak;<\/li>\n\n\n\n
- hamilelik s\u0131ras\u0131nda \u00e7ok uzun y\u00fcr\u00fcy\u00fc\u015flerden ka\u00e7\u0131n\u0131n;<\/li>\n\n\n\n
- yar\u0131m saatlik y\u00fcr\u00fcy\u00fc\u015flerle ba\u015flayarak uygun bir tempo se\u00e7in.<\/li>\n<\/ul>\n\n\n\n
Y\u00fcr\u00fcy\u00fc\u015f S\u00fcresi<\/h3>\n\n\n\n
Hamilelikte y\u00fcr\u00fcy\u00fc\u015fler g\u00fcnl\u00fck olmal\u0131d\u0131r. Daha \u00f6nce az fiziksel aktivite yapm\u0131\u015f haz\u0131rl\u0131ks\u0131z kad\u0131nlar, ba\u015flang\u0131\u00e7ta 20 dakikadan yar\u0131m saate kadar olan y\u00fcr\u00fcy\u00fc\u015flerle ba\u015flayabilir. Zamanla, y\u00fcr\u00fcy\u00fc\u015f s\u00fcresi g\u00fcnde 1-1,5 saate kadar art\u0131r\u0131lmal\u0131d\u0131r. Erken d\u00f6nemlerde ve hava g\u00fczel oldu\u011funda s\u00fcre daha uzun olabilir. Kad\u0131n uzun y\u00fcr\u00fcy\u00fc\u015flerin hamileli\u011fe zarar verip vermeyece\u011finden emin de\u011filse veya ge\u00e7 d\u00f6nemlerde uzun s\u00fcre y\u00fcr\u00fcmekte zorlan\u0131yorsa, y\u00fcr\u00fcy\u00fc\u015f iki veya \u00fc\u00e7 a\u015famaya b\u00f6l\u00fcnebilir. \u00d6rne\u011fin, sabah ve ak\u015fam yap\u0131labilir. \u00d6zellikle uykudan \u00f6nce yap\u0131lan bir y\u00fcr\u00fcy\u00fc\u015f rahat ve huzurlu bir uyku i\u00e7in \u00e7ok faydal\u0131d\u0131r.<\/p>\n\n\n\n
E\u011fer anne aday\u0131 \u00e7al\u0131\u015f\u0131yorsa, y\u00fcr\u00fcy\u00fc\u015f i\u00e7in i\u015f yerine giden ve d\u00f6nen yolu de\u011ferlendirmek gerekir. \u00d6rne\u011fin, bir durak \u00f6nce toplu ta\u015f\u0131ma arac\u0131ndan inip kalan mesafeyi y\u00fcr\u00fcmek. Ancak, trafik s\u0131k\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131n oldu\u011fu yollar boyunca hareket etmek tavsiye edilmez.<\/p>\n\n\n\n
![\"Hamilelik](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/09\/pregnant-woman-posing-park_1303-10717-1024x682.jpg\")
<\/figure>\n\n\n\nDo\u011fru Y\u00fcr\u00fcy\u00fc\u015f Nas\u0131l Olmal\u0131<\/h3>\n\n\n\n
Y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmadan \u00f6nce, kollar i\u00e7in egzersizler, hafif bacak sallamalar\u0131 ve ayak bile\u011fi \u0131s\u0131nmalar\u0131n\u0131 i\u00e7eren k\u00fc\u00e7\u00fck bir \u0131s\u0131nma yap\u0131lmal\u0131d\u0131r. Anne aday\u0131n\u0131n spor haz\u0131rl\u0131k seviyesi \u00f6nemli de\u011fil, hamilelik s\u0131ras\u0131nda y\u00fcr\u00fcy\u00fc\u015f do\u011fru olmal\u0131 ki etkili olsun ve maksimum fayda sa\u011flas\u0131n. <\/p>\n\n\n\n
Uzmanlar tavsiye ediyor:<\/p>\n\n\n\n
- \n
- s\u0131rt\u0131n\u0131z\u0131 dik tutun, omuzlar\u0131 d\u00fc\u015f\u00fcrmeyin ve kambur durmay\u0131n;<\/li>\n\n\n\n
- bak\u0131\u015flar\u0131n\u0131z\u0131 uzaklara ve birka\u00e7 ad\u0131m ileriye y\u00f6nlendirin \u2013 bu \u015fekilde boynunuzu y\u00fckten koruyabilirsiniz;<\/li>\n\n\n\n
- nefes al\u0131p vermeye dikkat edin \u2013 e\u015fit ve derin olmal\u0131d\u0131r;<\/li>\n\n\n\n
- hareket h\u0131z\u0131n\u0131z\u0131 belirleyip se\u00e7ti\u011finiz temponuzu korumaya \u00e7al\u0131\u015f\u0131n;<\/li>\n\n\n\n
- hamilelik s\u0131ras\u0131nda h\u0131zl\u0131 y\u00fcr\u00fcy\u00fc\u015f yapmak ya da uzun mesafeler katetmek i\u00e7in \u00e7abalamay\u0131n \u2013 as\u0131l ama\u00e7 do\u011fan\u0131n tad\u0131n\u0131 \u00e7\u0131karmak ve gelece\u011finizdeki bebe\u011finizle sohbet etmektir;<\/li>\n\n\n\n
- kulakl\u0131k takmak tamamen kabul edilebilir \u2013 ho\u015f m\u00fczik dinlemek hamile bir kad\u0131n\u0131n ve bebe\u011finin ruh hali \u00fczerinde olumlu etkiler yapar.<\/li>\n<\/ul>\n\n\n\n
Sa\u011fl\u0131k Durumunun Kontrol\u00fc<\/h3>\n\n\n\n
Hamilelik d\u00f6neminde y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda uyulmas\u0131 gereken kurallar aras\u0131nda, sa\u011fl\u0131k durumunun s\u00fcrekli kontrol edilmesi ve de\u011fi\u015fikliklere uygun \u015fekilde tepki verilmesi yer al\u0131r.<\/p>\n\n\n\n
G\u00fcn\u00fcm\u00fczde, ki\u015finin anl\u0131k sa\u011fl\u0131k durumunu y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda analiz edebilen bir\u00e7ok cihaz bulunmaktad\u0131r. Kompakt kardiyometre, kalp at\u0131\u015f\u0131n\u0131 ve nabz\u0131 kontrol eder, hamilelik s\u0131ras\u0131nda y\u00fcr\u00fcy\u00fc\u015f s\u00fcresi ve tempo se\u00e7imi hakk\u0131nda tavsiyelerde bulunur. Ekstra y\u00fck kontrol\u00fc i\u00e7in ad\u0131m sayar kullan\u0131labilir.<\/p>\n\n\n\n
Ancak moda cihazlar\u0131 kullanmak \u015fart de\u011fil. Her \u015fey basit – e\u011fer y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda kad\u0131n nefes nefese kalmadan sohbet edebilir ve rahats\u0131zl\u0131k hissetmezse, tempo do\u011frudur. Ayr\u0131ca, nab\u0131z at\u0131mlar\u0131n\u0131 periyodik olarak saymak gereklidir.<\/p>\n\n\n\n
\u0130lk yorgunluk belirtilerinde – tempoyu d\u00fc\u015f\u00fcrmek, yava\u015f y\u00fcr\u00fcmek, durmak ya da m\u00fcmk\u00fcnse oturmak. E\u011fer bu i\u015fe yaramazsa, y\u00fcr\u00fcy\u00fc\u015f\u00fc bitirip yava\u015f\u00e7a eve d\u00f6nmek gerekir.<\/p>\n\n\n\n
Dinlenme<\/h3>\n\n\n\n
Hamilelik s\u0131ras\u0131nda y\u00fcr\u00fcy\u00fc\u015f\u00fcn etkinli\u011fi ve faydas\u0131, sonras\u0131nda do\u011fru bir dinlenme ile art\u0131r\u0131labilir. Y\u00fcr\u00fcy\u00fc\u015f\u00fcn ard\u0131ndan, \u00f6zellikle yorgunluk veya rahats\u0131zl\u0131k belirtileri ile sona erdiyse, dinlenmek en mant\u0131kl\u0131s\u0131d\u0131r. \u0130lk olarak parkta bir bankta oturmal\u0131, eve gelir gelmez uzan\u0131lmas\u0131 \u00f6nerilir,<\/p>\n\n\n\n
bacaklar\u0131 yast\u0131\u011f\u0131n \u00fczerine koyarak \u015fi\u015fliklerden ka\u00e7\u0131n\u0131labilir. <\/p>\n\n\n\n
Rahatlat\u0131c\u0131 bir etki i\u00e7in ayaklar\u0131n\u0131z\u0131 \u0131l\u0131k (s\u0131cak de\u011fil) su dolu bir kovan\u0131n i\u00e7ine sokabilirsiniz, \u00f6rne\u011fin deniz tuzu, esansiyel ya\u011f\u0131, bitkisel demlemelerle birlikte. Bu banyoda kalma s\u00fcresinin 10-15 dakikay\u0131 a\u015fmamas\u0131 gerekir. Banyodan sonra ayaklar\u0131n\u0131z\u0131 bir rulo yast\u0131\u011f\u0131n \u00fczerine koyarak yakla\u015f\u0131k yar\u0131m saat uzanabilirsiniz. Bacaklar\u0131n hafif\u00e7e kald\u0131r\u0131ld\u0131\u011f\u0131 bu t\u00fcr bir pozisyon, varisli damarlar ve \u015fi\u015fkinlik olu\u015fumunun harika bir \u00f6nleyicisidir.<\/p>\n\n\n\n
Trimesterlere g\u00f6re y\u00fcr\u00fcy\u00fc\u015flerin \u00f6zellikleri<\/h3>\n\n\n\n
Hamilelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn s\u00fcresi ve temposu, gebeli\u011fin d\u00f6nemine ba\u011fl\u0131d\u0131r. E\u011fer sa\u011fl\u0131k durumu izin veriyorsa ve rahats\u0131zl\u0131k bulunmuyorsa, erken d\u00f6nemlerde h\u0131zl\u0131, uzun ve aktif y\u00fcr\u00fcy\u00fc\u015fler yap\u0131labilir. Ancak ikinci trimestere girildi\u011finde, varisli damarlar\u0131n geli\u015fmesine yatk\u0131nl\u0131k olmas\u0131 durumunda tempoyu biraz azaltmak gerekir. Bu d\u00f6nemde, y\u00fcr\u00fcy\u00fc\u015ften sonra dinlenmek ve \u00f6nlem almak gereklidir. <\/p>\n\n\n\n
Bu ayr\u0131ca alt ekstremitelerde \u015fi\u015flik olu\u015ftu\u011funda gereklidir.<\/p>\n\n\n\n
3. trimesterde y\u00fck minimal olmal\u0131d\u0131r. Bu d\u00f6nemde y\u00fcr\u00fcy\u00fc\u015flerin s\u00fcresi ve yo\u011funlu\u011fu \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131lmal\u0131d\u0131r, ancak e\u011fer bir kontrendikasyon yoksa tamamen b\u0131rak\u0131lmamal\u0131d\u0131r.<\/p>\n\n\n\n
3. Trimesterde Y\u00fcr\u00fcy\u00fc\u015f\u00fcn \u00d6nemi<\/h3>\n\n\n\n
\u00dc\u00e7\u00fcnc\u00fc trimesterde bir\u00e7ok anne aday\u0131n\u0131 simfizit yakalar – bu, pelvik eklemin iltihab\u0131 ile birlikte gelen a\u011fr\u0131l\u0131 bir durumdur. Simfiz, kas\u0131k eklemi b\u00f6lgesinde bulunan ve pelvik kemikleri birle\u015ftiren bir k\u0131k\u0131rdakt\u0131r. Ge\u00e7 d\u00f6nemlerde, gebelik sonucunda, simfizin yumu\u015fak dokular\u0131n\u0131n geni\u015flemesi nedeniyle pelvik kemikler ayr\u0131l\u0131r. Bu, do\u011fum s\u0131ras\u0131nda bebe\u011fin ba\u015f\u0131n\u0131n ge\u00e7i\u015fini sa\u011flamak i\u00e7in gereklidir.<\/p>\n\n\n\n
Bir\u00e7ok kad\u0131n i\u00e7in pelvis kemiklerinin a\u00e7\u0131lmas\u0131 ac\u0131 verici bir s\u00fcre\u00e7tir. Hamilelik boyunca anne aday\u0131 y\u00fcr\u00fcy\u00fc\u015f yapm\u0131\u015fsa ve \u00fc\u00e7\u00fcnc\u00fc trimesterde de bu aktiviteye devam ederse, kemikler ac\u0131s\u0131z ve yumu\u015fak bir \u015fekilde a\u00e7\u0131l\u0131r. Bu d\u00f6nemde y\u00fcr\u00fcy\u00fc\u015f yapmak kar\u0131n duvarlar\u0131n\u0131 g\u00fc\u00e7lendirir ve bu durum do\u011fum sanc\u0131lar\u0131na ve do\u011fumun kolayla\u015fmas\u0131na yard\u0131mc\u0131 olur. Ancak bu d\u00f6nemde uzun ve uzak y\u00fcr\u00fcy\u00fc\u015flerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Ge\u00e7 d\u00f6nemde yaln\u0131z y\u00fcr\u00fcmemek, yak\u0131n bir ki\u015fiyle y\u00fcr\u00fcmeyi tercih etmek daha iyi olacakt\u0131r.<\/p>\n\n\n\n
Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda a\u011fr\u0131: nedenleri<\/h2>\n\n\n\n
Aktif y\u00fcr\u00fcy\u00fc\u015fler s\u0131ras\u0131nda hamile kad\u0131n\u0131n v\u00fccudunda, a\u011fr\u0131l\u0131 hisler olu\u015fturabilecek b\u00fcy\u00fck de\u011fi\u015fiklikler meydana gelir. Bunlar aras\u0131nda:<\/p>\n\n\n\n
- \n
- iskial sinir s\u0131k\u0131\u015fmas\u0131 \u2013 b\u00fcy\u00fcyen rahim siniri s\u0131k\u0131\u015ft\u0131rabilir, a\u011fr\u0131 sadece bir tarafta hissedilir;<\/li>\n\n\n\n
- kalsiyum eksikli\u011fi \u2013 belirli eklemlerde a\u011fr\u0131 hissi, anne adaylar\u0131 i\u00e7in bir vitamin kompleksi veya kalsiyum takviyesi gerekebilir;<\/li>\n\n\n\n
- Hamilelikte d\u00fcz tabanl\u0131k \u2013 kilo al\u0131m\u0131 ve \u00f6dem nedeniyle geli\u015febilir, h\u0131zl\u0131 yorgunluk ve bacaklarda a\u011fr\u0131yla kendini g\u00f6sterir;<\/li>\n\n\n\n
- Simbizit \u2013 kas\u0131kta, pubik birle\u015fimin yumu\u015famas\u0131 nedeniyle keskin, bat\u0131c\u0131 bir a\u011fr\u0131 ortaya \u00e7\u0131kar;<\/li>\n\n\n\n
- Rahmi tutan ba\u011flar\u0131n a\u015f\u0131r\u0131 gerilmesi – kar\u0131n kenarlar\u0131nda a\u011fr\u0131 ortaya \u00e7\u0131kar, do\u011fru se\u00e7ilen bir bandaj bu a\u011fr\u0131y\u0131 hafifletebilir;<\/li>\n\n\n\n
- Varis \u2013 bacaklar \u015fi\u015fer, a\u011fr\u0131r, a\u011fr\u0131 hissedilir, \u00f6zellikle g\u00fcn sonunda daha da a\u011f\u0131rla\u015f\u0131r, varis \u00e7oraplar\u0131 bu durumu hafifletebilir.<\/li>\n<\/ul>\n\n\n\n
Y\u00fcr\u00fcy\u00fc\u015f\u00fcn kontrendike oldu\u011fu durumlar<\/h2>\n\n\n\n
Hamilelik s\u0131ras\u0131nda aktif y\u00fcr\u00fcy\u00fc\u015fler i\u00e7in birka\u00e7 yasak bulunmaktad\u0131r. E\u011fer kad\u0131n grip, so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi hastal\u0131klara yakaland\u0131ysa, gastriti alevlendiyse, y\u00fcr\u00fcy\u00fc\u015f kesinlikle yasakt\u0131r \u2013 bu durumlarda y\u00fcr\u00fcy\u00fc\u015f zarar verebilir. Hele ki ate\u015f y\u00fckselirse, zay\u0131fl\u0131k, ba\u015f a\u011fr\u0131s\u0131 varsa.<\/p>\n\n\n\n
E\u011fer bir kad\u0131n rahim tonusu y\u00fcksekse, y\u00fcr\u00fcy\u00fc\u015ften kesinlikle ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Bu durumda tam bir dinlenme gereklidir ve daha ciddi durumlarda cenini korumak i\u00e7in acil hastaneye yat\u0131\u015f gerekebilir. Kar\u0131n sertle\u015fip gerildi\u011finde, kas\u0131lma benzeri ya da \u00e7ekme tarz\u0131 a\u011fr\u0131lar, perine b\u00f6lgesinde bas\u0131n\u00e7 olu\u015ftu\u011funda bu t\u00fcr durumlar s\u00f6z konusudur. \u00d6zellikle, ped \u00fczerinde kan g\u00f6r\u00fcn\u00fcyorsa hemen ambulans \u00e7a\u011fr\u0131lmal\u0131d\u0131r \u2014 bu semptomlar d\u00fc\u015f\u00fck tehdidini g\u00f6sterir.<\/p>\n\n\n\n
Di\u011fer Durumlarda Y\u00fcr\u00fcy\u00fc\u015ften Ka\u00e7\u0131n\u0131lmal\u0131d\u0131r<\/h3>\n\n\n\n
Hamilelik s\u0131ras\u0131nda y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131 ve zararlar\u0131 konusunu inceleyerek, olumlu y\u00f6nlerin olumsuz fakt\u00f6rlerden daha fazla oldu\u011fu sonucuna varabiliriz. Sadece kurallara uymak ve kontrendikasyonlara dikkat etmemek \u00f6nemlidir. \u00d6rne\u011fin, idrarda protein, tekrarlayan kusma, y\u00fcksek tansiyon, uzuvlarda \u015fi\u015flik varsa hamileler y\u00fcr\u00fcy\u00fc\u015f yapmamal\u0131d\u0131r.
B\u00f6yle bir durumda, \u00f6zellikle ge\u00e7 d\u00f6nemlerde, bu, b\u00f6breklerin ciddi bir \u015fekilde \u00e7al\u0131\u015fmad\u0131\u011f\u0131n\u0131n sinyali olabilir. Bu t\u00fcr durumlarda herhangi bir fiziksel aktivite kabul edilmez ve durumu d\u00fczeltmek i\u00e7in acil bir \u015fekilde doktora ba\u015fvurulmas\u0131 gerekir. Ayr\u0131ca, \u00f6nceki hamileli\u011fi d\u00fc\u015f\u00fckle sonu\u00e7lanm\u0131\u015fsa olumsuz bir ge\u00e7mi\u015f de kontrendikasyondur. Bu durumda olan hamileler risk grubundad\u0131rlar, bu nedenle yava\u015f tempoda k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler onlar i\u00e7in yeterli olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"Hamilelik s\u0131ras\u0131nda y\u00fcr\u00fcmek faydal\u0131 m\u0131 yoksa zararl\u0131 m\u0131, bu durumda ne kadar s\u00fcre ve ne kadar h\u0131zl\u0131 y\u00fcr\u00fcnebilir – anne olmaya haz\u0131rlanan kad\u0131nlar\u0131 endi\u015felendiren t\u00fcm…<\/p>\n","protected":false},"author":11,"featured_media":7508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamilelikte Y\u00fcr\u00fcy\u00fc\u015f - Faydalar\u0131 ve Zararlar\u0131, Y\u00fcr\u00fcy\u00fc\u015f Hakk\u0131nda Bilmeniz Gerekenler<\/title>\n<meta name=\"description\" content=\"Hamilelikte fiziksel aktivitenin en uygun t\u00fcr\u00fc - y\u00fcr\u00fcy\u00fc\u015f, anne aday\u0131n\u0131n v\u00fccudundaki \u00f6nemli s\u00fcre\u00e7leri stabilize eder. 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