Hamilelik s\u0131ras\u0131nda en iyi spor t\u00fcrlerinden birinin y\u00fczme oldu\u011fu yayg\u0131n olarak bilinir. Y\u00fczme, ana kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n yan\u0131 s\u0131ra eklemleri ve ba\u011flar\u0131 koruyarak, d\u00fc\u015f\u00fck darbe aktivitesi ile bir\u00e7ok avantaj sa\u011flar. Su ile etkile\u015fim, anne aday\u0131n\u0131n v\u00fccuduna faydal\u0131 etkiler yapar ve do\u011fuma zaman\u0131nda haz\u0131rlanmaya olanak tan\u0131r. Y\u00fczme antrenmanlar\u0131 s\u0131ras\u0131nda, kad\u0131n\u0131n kaslar\u0131 tonlan\u0131r ve v\u00fccut gev\u015fer.<\/p>\n\n\n\n
Uzmanlar, hamilelikte y\u00fczmenin fiziksel aktivite a\u00e7\u0131s\u0131ndan en nazik y\u00f6ntemlerden biri oldu\u011funu d\u00fc\u015f\u00fcnmektedir, bu da anne aday\u0131n\u0131n v\u00fccudu i\u00e7in \u00f6nemlidir. Suda yap\u0131lan egzersizler v\u00fccudu e\u015fit \u015fekilde zorlar ve hemen hemen her kas grubu \u00e7al\u0131\u015f\u0131r. Egzersizin yo\u011funlu\u011fu bireyin yeteneklerine ba\u011fl\u0131d\u0131r ve k\u0131sa mesafeli y\u00fczme ya da \u00e7e\u015fitli egzersiz kompleksi i\u00e7erebilir.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Hamile kad\u0131nlar\u0131n havuza gitmesi \u015f\u00fcphesiz olumlu etkiler yapar:<\/p>\n\n\n\n
\n
Nefes alma organlar\u0131, \u00e7\u00fcnk\u00fc dal\u0131\u015f yapma ve y\u00fczme egzersizleri do\u011fumda do\u011fru nefes almay\u0131 sa\u011flamak i\u00e7in haz\u0131rl\u0131k yapar;<\/li>\n\n\n\n
Omurga, \u00e7\u00fcnk\u00fc suda bulunmak omurgaya binen y\u00fck\u00fc azalt\u0131r, s\u0131rt a\u011fr\u0131lar\u0131n\u0131n azalt\u0131lmas\u0131na veya \u00f6nlenmesine yard\u0131mc\u0131 olur;<\/li>\n\n\n\n
kalp-damar sistemi, kan dola\u015f\u0131m\u0131n\u0131 art\u0131r\u0131r, kan bas\u0131nc\u0131n\u0131 dengeler, kalp kas\u0131 ve kan damarlar\u0131n\u0131n esnekli\u011fini art\u0131r\u0131r, hipertansiyon ve varis problemlerini \u00e7\u00f6zer.<\/li>\n<\/ul>\n\n\n\n
Ayr\u0131ca, sudaki hareket v\u00fccuttan fazla s\u0131v\u0131y\u0131 atar ve \u00f6demi azalt\u0131r.<\/p>\n\n\n\n
Ayr\u0131ca su jimnasti\u011fi, kas gerilmesi riski olmadan, normal fiziksel aktivitelere g\u00f6re daha fazla kalori yakman\u0131za, fazla kilolardan kurtulman\u0131za ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirmenize yard\u0131mc\u0131 olur. Hamile kad\u0131nlar i\u00e7in y\u00fczme, kayg\u0131 seviyesini azaltma, uyku, ruh hali ve i\u015ftah\u0131 art\u0131rma a\u00e7\u0131s\u0131ndan faydal\u0131d\u0131r.<\/p>\n\n\n\n<\/figure>\n\n\n\n
G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re, birinci trimesterde kad\u0131n\u0131n g\u00f6r\u00fcn\u00fc\u015f\u00fcnde hen\u00fcz ciddi bir de\u011fi\u015fiklik olmam\u0131\u015ft\u0131r ve kendisinden ba\u015fka kimse “\u00f6zel” durumunu bilemeyebilir. Yani, eski a\u00e7\u0131k mayo ile havuza gitmek i\u00e7in hi\u00e7bir \u015fey g\u00f6rsel olarak de\u011fi\u015fmemi\u015ftir, e\u011fer daha \u00f6nce bu t\u00fcr etkinlikler ola\u011fan fiziksel aktiviteyse. Ancak, v\u00fccudun i\u00e7sel d\u00f6n\u00fc\u015f\u00fcm\u00fc \u00e7oktan ba\u015flad\u0131 ve doktorlar hamileli\u011fin ilk 12 haftas\u0131nda y\u00fczme derslerini \u00f6nermiyorlar. <\/p>\n\n\n\n
Bu k\u0131s\u0131tlamalar, zararl\u0131 mikroplar\u0131n rahim a\u011fz\u0131na girmesini \u00f6nleyen mukus t\u0131kac\u0131n\u0131n yeni olu\u015fmaya ba\u015flam\u0131\u015f olmas\u0131ndan kaynaklanmaktad\u0131r. Gebeli\u011fin bu a\u015famas\u0131nda, fet\u00fcs\u00fcn enfeksiyon hastal\u0131klar\u0131n\u0131n etkenlerine maruz kalma riski en y\u00fcksek seviyededir. Bu nedenle, hamilelikte y\u00fczme, hamileli\u011fin “alt\u0131n d\u00f6nemi” olan 2. trimestere kadar ertelenmelidir. <\/p>\n\n\n\n
Bu d\u00f6nem su aktiviteleri i\u00e7in en uygun zamand\u0131r. Hamileli\u011fin 2. trimesteri genellikle bulant\u0131lar\u0131n olmamas\u0131, az kilo al\u0131m\u0131 ve iyi bir genel sa\u011fl\u0131k durumu ile bilinir. Hamileli\u011fin ortas\u0131nda, hamileler i\u00e7in aqua aerobik derslerine yaz\u0131lmak ya da imkan varsa, d\u00fczenli olarak deniz ya da nehir kenar\u0131na gitmek m\u00fcmk\u00fcnd\u00fcr. <\/p>\n\n\n\n
Tatile gitmeye ve bunun i\u00e7in ba\u015fka bir \u015fehre seyahat etmeye karar verildi\u011finde, ikinci trimesterde u\u00e7ak veya tren yolculu\u011fu i\u00e7in herhangi bir sak\u0131nca yoktur. Ancak y\u00fczme havuzuna kay\u0131t yapt\u0131rmadan, denize gitmeye ya da nehirde d\u00fczenli y\u00fczmeye karar vermeden \u00f6nce, hamileli\u011fi takip eden jinekolo\u011fa dan\u0131\u015fmak \u00f6nerilir. Doktor, anne aday\u0131n\u0131n sa\u011fl\u0131k durumunun tam bir resmine sahip oldu\u011funda, bu kad\u0131n\u0131n hamilelik s\u0131ras\u0131nda y\u00fczme yap\u0131p yapmamas\u0131 gerekti\u011fi konusunda karar verebilir.<\/p>\n\n\n\n
Hamileler i\u00e7in y\u00fczme seanslar\u0131, herhangi bir kontrendikasyon olmad\u0131\u011f\u0131nda, 3. trimesterde de uygulanabilir. Ancak, “alt\u0131n zaman” sona erdi, do\u011fum yakla\u015f\u0131yor ve do\u011fumun yakla\u015fmas\u0131 v\u00fccudun yeni de\u011fi\u015fiklikler yapmas\u0131n\u0131 ve baz\u0131 s\u0131n\u0131rlamalar\u0131 dikte ediyor. Bunlar aras\u0131nda su etkinliklerine ili\u015fkin k\u0131s\u0131tlamalar da var. Bunlar, birinci trimesterde oldu\u011fu gibi, a\u00e7\u0131k sularda veya havuzda bulunurken fet\u00fcs\u00fcn enfeksiyon riskini en aza indirme ihtiyac\u0131 ile ilgilidir. <\/p>\n\n\n\n
Bu risk, rahim a\u011fz\u0131n\u0131 zararl\u0131 mikroplardan korumak i\u00e7in olan mukus t\u0131pas\u0131n\u0131n art\u0131k soyulmaya ba\u015flamas\u0131 ve kanal\u0131 tekrar a\u00e7arak gelecekteki bebe\u011fin bakteri enfeksiyonu riskini \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rmas\u0131yla ilgilidir. Uzmanlar, herhangi bir kontrendikasyon olmad\u0131\u011f\u0131nda 3. trimesterde 36. haftaya kadar derslere devam edilmesini \u00f6neriyor \u00e7\u00fcnk\u00fc genellikle t\u0131pa do\u011fumdan bir ay \u00f6nce ayr\u0131l\u0131r.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Hamilelik s\u0131ras\u0131nda y\u00fczmeye ili\u015fkin uzman tavsiyeleri, sa\u011fl\u0131k kompleksinin se\u00e7imi, antrenman s\u00fcresi ve di\u011fer detaylarla ilgili \u00f6neriler i\u00e7erir. Doktorlar \u015fu konulara dikkat edilmesi gerekti\u011fini belirtmektedir:<\/p>\n\n\n\n
\n
evden ne kadar uzakta spor ve sa\u011fl\u0131k kompleksi bulunuyor – ne kadar yak\u0131nsa o kadar iyi;<\/li>\n\n\n\n
su ar\u0131tma y\u00f6ntemleri – ultrason, ozonlama sistemleri, y\u00fcksek frekansl\u0131 elektromanyetik darbeler kullan\u0131lan yerler tercih edilmeli, ideal se\u00e7enek deniz suyuyla doldurulmu\u015f yer olsa da maliyet dikkate al\u0131nmal\u0131d\u0131r;<\/li>\n\n\n\n
suya rahat bir ini\u015f var m\u0131 – trabzanlar, yumu\u015fak bir ini\u015f var m\u0131;<\/li>\n\n\n\n
s\u0131cakl\u0131k d\u00fczeni nas\u0131l – hamileler i\u00e7in s\u0131cakl\u0131k 28 ila 31 derece aras\u0131nda rahat edicidir.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in y\u00fczmenin s\u0131kl\u0131\u011f\u0131na uyum sa\u011flaman\u0131n yan\u0131 s\u0131ra, haftada 3-4 kez yap\u0131lmas\u0131 \u00f6nerilir, 20 dakikadan ba\u015flayarak zaman yava\u015f yava\u015f 45 dakikaya kadar art\u0131r\u0131l\u0131r.<\/p>\n\n\n\n
Hangi y\u00fczme stilleri uygundur?<\/strong><\/h2>\n\n\n\n
Hamilelik s\u0131ras\u0131nda y\u00fczmeyle u\u011fra\u015f\u0131rken \u00f6nemli bir nokta, anne aday\u0131n\u0131n en iyi \u015fekilde hangi stil ile y\u00fczmesi gerekti\u011fidir. Sa\u011fl\u0131k kompleksine gitti\u011finizde yapabilece\u011finiz bir\u00e7ok \u00f6zel egzersiz vard\u0131r, ancak uzmanlar, kurba\u011falama ve serbest stil y\u00fczmeyi \u00f6neriyor. \u0130lk stil, perine kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak, elastikiyetini art\u0131rmak ve bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek i\u00e7in harika bir y\u00f6ntemdir. <\/p>\n\n\n\n
Ancak s\u0131rt\u00fcst\u00fc uzun s\u00fcre aktif y\u00fczmek tavsiye edilmez. Bunun nedeni, bebe\u011fin alt vena kava \u00fczerine bask\u0131 yaparak ba\u015f d\u00f6nmesine neden olabilmesidir. Gebelik s\u0131ras\u0131nda en g\u00fcvenli stil kurba\u011falamad\u0131r. Bu stil, yava\u015f, acele etmeyen hareketler ve serbest nefes almay\u0131 i\u00e7erir. 200 metreye kadar maksimum mesafeyi korumak ve kenarda dinlenmek, y\u00fck\u00fc en aza indirmeyi sa\u011flar. Kendinizi g\u00fcvenceye almak i\u00e7in tahta kullanmak m\u00fcmk\u00fcnd\u00fcr ve \u00f6nerilir.<\/p>\n\n\n\n
\u00d6nlemler<\/strong><\/h2>\n\n\n\n
E\u011fer bebek beklerken y\u00fczme iste\u011finiz \u00e7ok g\u00fc\u00e7l\u00fc olsa da, toksikoz, enfeksiyon, dermatolojik, kan hastal\u0131klar\u0131, y\u00fcksek tansiyon, t\u00fcberk\u00fcloz, kronik apandisit, kanama gibi durumlar varsa bu aktivitelerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Ancak b\u00f6yle durumlar s\u00f6z konusu de\u011filse bile hamile kad\u0131nlar, kendilerini iyi hissettiklerinden emin olmak i\u00e7in dikkatli olmal\u0131d\u0131rlar \u00e7\u00fcnk\u00fc \u015fu riskler mevcuttur:<\/p>\n\n\n\n
Su aerobik egzersizlerinde a\u015f\u0131r\u0131 yorgunluk;<\/li>\n\n\n\n
Mantar enfeksiyonu kapma.<\/li>\n<\/ul>\n\n\n\n
Hamilelikte y\u00fczmenin t\u00fcm faydalar\u0131n\u0131 anlamakla birlikte, bu aktivitelere \u00f6l\u00e7\u00fcl\u00fc bir \u015fekilde, abart\u0131s\u0131z yakla\u015f\u0131lmal\u0131d\u0131r. S\u00fcrecin, sa\u011fl\u0131k kompleksi uzman\u0131n\u0131n kontrol\u00fc alt\u0131nda olmas\u0131 ve sa\u011fl\u0131k durumunun hamileli\u011fi takip eden kad\u0131n do\u011fum uzman\u0131 taraf\u0131ndan dikkatle izlenmesi \u00f6nemlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelik s\u0131ras\u0131nda en iyi spor t\u00fcrlerinden birinin y\u00fczme oldu\u011fu yayg\u0131n olarak bilinir. Y\u00fczme, ana kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n yan\u0131 s\u0131ra eklemleri ve ba\u011flar\u0131 koruyarak, d\u00fc\u015f\u00fck darbe…<\/p>\n","protected":false},"author":11,"featured_media":7682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler \u0130\u00e7in Y\u00fczme: Faydalar\u0131, \u00dc\u00e7 Ayl\u0131k D\u00f6nemlere G\u00f6re Egzersiz \u00d6zellikleri<\/title>\n<meta name=\"description\" content=\"Hamilelik s\u0131ras\u0131nda y\u00fczme egzersizleri yapmak, sa\u011fl\u0131\u011f\u0131 g\u00fc\u00e7lendirmek ve do\u011fuma haz\u0131rlanmak i\u00e7in harika bir f\u0131rsatt\u0131r. 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![\"Hamileler](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1024x683.jpg\")
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