{"id":13020,"date":"2025-12-05T11:57:13","date_gmt":"2025-12-05T08:57:13","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=12982"},"modified":"2025-12-12T14:18:30","modified_gmt":"2025-12-12T11:18:30","slug":"pelvis-sirt-1-trimester","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/","title":{"rendered":"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hamileli\u011fin ilk trimesteri, kad\u0131n\u0131n v\u00fccudunun yeniden d\u00fczenlendi\u011fi bir d\u00f6nemdir ve kal\u00e7a ve s\u0131rt kaslar\u0131 \u00e7ift i\u015f yapmaya ba\u015flar. B\u00fcy\u00fcyen y\u00fck\u00fc ta\u015f\u0131malar\u0131, do\u011fru v\u00fccut pozisyonunu desteklemeleri ve omurgaya istikrar sa\u011flamalar\u0131 gerekir. Bu de\u011fi\u015fimlerin daha yumu\u015fak ilerlemesi i\u00e7in anne adaylar\u0131na g\u00fcn i\u00e7inde kaslar\u0131 g\u00fc\u00e7lendirip kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftiren orta d\u00fczeyde egzersizler yapmalar\u0131 \u00f6nerilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu t\u00fcr aktiviteler kad\u0131nlar\u0131n enerjilerini korumalar\u0131na, yorgunlu\u011fu azaltmalar\u0131na, bel a\u011fr\u0131s\u0131n\u0131 hafifletmelerine ve v\u00fccutlar\u0131n\u0131 do\u011fuma haz\u0131rlamalar\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca, d\u00fczenli egzersizler genel sa\u011fl\u0131k durumu, solunum ve ruh hali \u00fczerinde olumlu etkiler yarat\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ana kural, acele etmemek ve v\u00fccudunuzu dikkatlice dinlemektir. T\u00fcm hareketler yumu\u015fak, ani hareketlerden ve a\u015f\u0131r\u0131 gerilmeden ka\u00e7\u0131n\u0131larak yap\u0131lmal\u0131d\u0131r. Egzersiz s\u0131ras\u0131nda a\u011fr\u0131, ba\u015f d\u00f6nmesi ya da nefes darl\u0131\u011f\u0131 ortaya \u00e7\u0131karsa, aktivite durdurulmal\u0131 ve bir doktora dan\u0131\u015f\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130lk Trimesterde G\u00fcvenli Fiziksel Aktivite T\u00fcrleri<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk trimester, ileri d\u00fczeydeki antrenmanlara temel olu\u015fturmak i\u00e7in uygun bir zamand\u0131r. Bu d\u00f6nemde, anne adaylar\u0131na, s\u0131rt ve pelvik kaslar\u0131 g\u00fc\u00e7lendirmeye y\u00f6nelik, sakin ve g\u00fcvenli aktiviteler uygundur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bunlar \u015funlar\u0131 i\u00e7erir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nefes egzersizleri. Solunum sistemi iyile\u015fir, nefes al\u0131\u015fveri\u015fi kontrol edilir ve s\u0131rt \u00fczerindeki y\u00fck azalt\u0131l\u0131r.<\/li>\n\n\n\n<li>Hafif yoga ve jimnastik. Bu aktiviteler kas ve eklem esnekli\u011fini art\u0131r\u0131r, bacaklar\u0131, kollar\u0131 ve g\u00f6vde kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/li>\n\n\n\n<li>Y\u00fczme. Su, omurgadaki fazla bask\u0131y\u0131 al\u0131r, y\u00fck\u00fc e\u015fit \u015fekilde da\u011f\u0131tmaya ve fiziksel formu korumaya yard\u0131mc\u0131 olur.<\/li>\n\n\n\n<li>Y\u00fcr\u00fcy\u00fc\u015fler ve esneme. Gerginlik olmadan yap\u0131lan yumu\u015fak hareketler, bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve alt v\u00fccut k\u0131sm\u0131ndaki kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersizlerden \u00f6nce ve sonra \u0131s\u0131nma ve gev\u015feme i\u00e7in zaman ay\u0131rman\u0131z gerekir. Bu, yaralanma riskini azalt\u0131r ve v\u00fccudun aktiviteden dinlenmeye ge\u00e7i\u015fini kolayla\u015ft\u0131r\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelere yard\u0131mc\u0131 olabilecek egzersiz \u00f6rnekleri<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Az miktarda fiziksel aktivite olsa bile, kaslar aktif \u00e7al\u0131\u015f\u0131r. En \u00f6nemlisi, hareketleri d\u00fczenli olarak, rahat bir tempoda ve a\u011fr\u0131s\u0131z yapmakt\u0131r.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kedi Pozu. <\/strong>D\u00f6rt ayak \u00fcst\u00fcne ge\u00e7in, avu\u00e7 i\u00e7leriniz omuzlar\u0131n\u0131z\u0131n alt\u0131nda, dizler kal\u00e7an\u0131z\u0131n alt\u0131nda olacak \u015fekilde. Nefes al\u0131rken s\u0131rt\u0131n\u0131z\u0131 nazik\u00e7e kavislendirin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc \u00f6ne do\u011fru y\u00f6nlendirin. Nefes verirken s\u0131rt\u0131n\u0131z\u0131 yuvarlay\u0131n. 8\u201310 kez tekrarlay\u0131n. Bu egzersiz, omurgan\u0131n esnekli\u011fini art\u0131r\u0131r ve s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/li>\n\n\n\n<li><strong>K\u00f6pr\u00fc.<\/strong> S\u0131rt \u00fcst\u00fc yat\u0131n, dizlerinizi b\u00fck\u00fcp ayaklar\u0131n\u0131z\u0131 yere koyun. Ayaklar\u0131n\u0131zla yerden iterek yava\u015f\u00e7a kal\u00e7an\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n. 3 saniye bekleyin, ard\u0131ndan inin. Bu egzersiz, pelvik kaslar\u0131 g\u00fc\u00e7lendirir ve kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir.<\/li>\n\n\n\n<li><strong>Ayakta durarak pelvis daireleri. <\/strong>Bacaklar omuz geni\u015fli\u011finde, dizler hafif\u00e7e b\u00fck\u00fclm\u00fc\u015f. Pelvisinizi yava\u015f\u00e7a sola ve sa\u011fa \u00e7evirin. Bu hareketler, pelvis eklemlerinin hareketlili\u011fini art\u0131r\u0131r ve do\u011fuma haz\u0131rlar.<\/li>\n\n\n\n<li><strong>Oturma pozisyonunda s\u0131rt germe. <\/strong>Bacaklar\u0131n\u0131z\u0131 \u00e7aprazlayarak \u00f6ne e\u011filin ve kollar\u0131n\u0131z\u0131 uzat\u0131n. Bu pozisyonda 10 saniye bekleyin, birka\u00e7 nefes al\u0131p verin, ard\u0131ndan do\u011frulun. Bu, bel b\u00f6lgesindeki gerginli\u011fi azaltmaya ve s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersiz setini tamamlad\u0131ktan sonra, birka\u00e7 dakika sakin bir \u015fekilde oturup derin nefes al\u0131p vermek faydal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Y\u00fck\u00fc nas\u0131l do\u011fru da\u011f\u0131tmal\u0131<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Haftada bir kez uzun s\u00fcreli antrenmanlar yapmak yerine, g\u00fcnl\u00fck 15\u201320 dakika egzersiz yapmak daha iyidir. D\u00fczenlilik, v\u00fccudun y\u00fcklenmeye al\u0131\u015fmas\u0131na ve kaslar\u0131 formda tutmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gelecek annelerin hat\u0131rlamas\u0131 gereken, fiziksel aktivitenin sa\u011fl\u0131\u011f\u0131 koruman\u0131n bir yolu oldu\u011fu, dayan\u0131kl\u0131l\u0131k testi olmad\u0131\u011f\u0131d\u0131r. Hareketler rahatl\u0131k, hafiflik ve g\u00fcven hissi vermelidir. Do\u011fru yap\u0131ld\u0131\u011f\u0131nda egzersizler kaslar\u0131 g\u00fc\u00e7lendirir, duru\u015fu korumaya yard\u0131mc\u0131 olur ve omurga \u00fczerindeki y\u00fck\u00fc azalt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nefes Kontrol\u00fc ve Do\u011fru Teknik<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik s\u0131ras\u0131nda nefese daha fazla dikkat etmek \u00f6zellikle \u00f6nemlidir. Nefes, optimal oksijen seviyesini korumaya, kayg\u0131y\u0131 azaltmaya ve hareketleri daha ak\u0131c\u0131 hale getirmeye yard\u0131mc\u0131 olur. Nefes egzersizleri ayakta, oturarak veya yan yatarak yap\u0131labilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fru nefes derin ve sakindir. Nefes al\u0131rken kar\u0131n hafif\u00e7e kalkar, verirken geri iner. Bu y\u00f6ntem s\u0131rt ve pelvik kaslar\u0131 rahatlatmaya, kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirmeye ve kardiyovask\u00fcler sistem \u00fczerindeki y\u00fck\u00fc azaltmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer egzersiz s\u0131ras\u0131nda nefes darl\u0131\u011f\u0131, ba\u015f d\u00f6nmesi veya gerginlik hissi olu\u015fursa, tempoyu d\u00fc\u015f\u00fcrmek ve ara vermek gerekir. Kad\u0131nlar \u015funu unutmamal\u0131: hamilelik rekor k\u0131rma zaman\u0131 de\u011fildir. Her hareket fayda sa\u011flamal\u0131 ve denge hissi vermelidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Egzersiz s\u0131ras\u0131nda beslenme ve su dengesi<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fiziksel egzersizler yaln\u0131zca dengeli beslenme ile etkili olur. Hamile bir kad\u0131n\u0131n diyetinde yeterince protein, kalsiyum ve B grubu vitaminleri bulunmal\u0131d\u0131r &#8211; bunlar kaslar\u0131 g\u00fc\u00e7lendirir ve sinir sistemini destekler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antrenmandan \u00f6nce hafif bir \u015feyler at\u0131\u015ft\u0131rmak \u00f6nerilir: meyve, yo\u011furt veya yulafl\u0131 kurabiye gibi. Egzersiz sonras\u0131, su dengesini geri kazanmak i\u00e7in temiz suyu k\u00fc\u00e7\u00fck yudumlarla i\u00e7mek gerekir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dengeli bir a\u011f\u0131rl\u0131k korumak, do\u011fuma haz\u0131rl\u0131\u011f\u0131n \u00f6nemli bir par\u00e7as\u0131d\u0131r. Do\u011fru antrenmanlar ve dengeli beslenme kad\u0131n\u0131n enerjisini korumas\u0131na ve omurga ile eklemler \u00fczerinde a\u015f\u0131r\u0131 y\u00fckten ka\u00e7\u0131nmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Fiziksel Aktiviteye Kar\u015f\u0131 Kontrendikasyonlar<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersizin faydalar\u0131na ra\u011fmen, hamilelerin baz\u0131 durumlarda antrenmanlardan ka\u00e7\u0131nmas\u0131 gerekir. Bu, v\u00fccuda ve \u00e7ocu\u011fa zarar vermemek i\u00e7in dikkate al\u0131nmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kontrendikasyonlar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gebelik riskinin veya rahim tonusunun artmas\u0131;<\/li>\n\n\n\n<li>\u015eiddetli kar\u0131n veya s\u0131rt a\u011fr\u0131lar\u0131;<\/li>\n\n\n\n<li>Kanl\u0131 ak\u0131nt\u0131lar;<\/li>\n\n\n\n<li>Y\u00fcksek tansiyon veya h\u0131zl\u0131 kalp at\u0131\u015f\u0131;<\/li>\n\n\n\n<li>Fiziksel aktivitenin tehlikeli olabilece\u011fi kronik hastal\u0131klar.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer teredd\u00fct varsa, her egzersizi doktorla tart\u0131\u015fmak iyi olur. Uzman, ki\u015fisel bir program se\u00e7menize ve hangi hareketlerin trimesterinizde uygun oldu\u011funu belirlemenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kons\u00fcltasyondan sonra, yoga, nefes egzersizleri, esneme veya y\u00fczme gibi hafif aktivitelere yava\u015f\u00e7a geri d\u00f6n\u00fclebilir. Bu aktiviteler kaslar\u0131 g\u00fc\u00e7lendirir, ruh halini iyile\u015ftirir ve kad\u0131n\u0131n v\u00fccudunu daha iyi hissetmesine yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Etkinliklere \u0130li\u015fkin \u00d6neriler<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En iyi, iyi havaland\u0131r\u0131lm\u0131\u015f bir odada veya a\u00e7\u0131k havada egzersiz yapmakt\u0131r. S\u0131cakl\u0131k rahat olmal\u0131, k\u0131yafetler ise hareketi k\u0131s\u0131tlamayan, rahat olmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ekstra g\u00fcvenlik i\u00e7in jimnastik minderi, yumu\u015fak rulo veya s\u0131rt deste\u011fi i\u00e7in yast\u0131k kullan\u0131labilir. Evde egzersiz yaparken, hareketler s\u0131ras\u0131nda e\u015fyalara \u00e7arpmamak i\u00e7in alan\u0131 \u00f6nceden bo\u015faltmak gerekir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kendilerini rahat hisseden kad\u0131nlar, diren\u00e7 bantlar\u0131 veya pilates topu ile hafif egzersizler yapabilirler. Bu egzersizler, omurga ve pelvise bask\u0131 yapmadan kaslar \u00fczerinde hafif y\u00fck sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan sonra, egzersizlere d\u00fczenli olarak devam etmeli ve bunlar\u0131 v\u00fccudun yeni durumuna uyarlamal\u0131s\u0131n\u0131z. Bu, daha h\u0131zl\u0131 iyile\u015fmenize, kaslar\u0131 g\u00fc\u00e7lendirmenize ve al\u0131\u015f\u0131lm\u0131\u015f fiziksel formunuza d\u00f6nmenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sonu\u00e7<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk trimester, anne aday\u0131n\u0131n kendisine \u00f6zen g\u00f6stermesinin \u00f6zellikle \u00f6nemli oldu\u011fu bir zamand\u0131r. Do\u011fru se\u00e7ilen egzersizler s\u0131rt ve pelvik kaslar\u0131 g\u00fc\u00e7lendirir, kad\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 destekler ve ba\u015far\u0131l\u0131 bir hamilelik i\u00e7in sa\u011flam bir temel olu\u015fturur. En \u00f6nemlisi, bedeninizi dinlemek, hareketleri sakin bir \u015fekilde yapmak ve her \u00e7al\u0131\u015fmadan zevk almakt\u0131r. O zaman fiziksel hareket bir zorunluluk de\u011fil, sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n do\u011fal bir par\u00e7as\u0131 olur. Detayl\u0131 \u00f6neriler, egzersiz programlar\u0131 ve uzman tavsiyelerine <a href=\"https:\/\/momslab.app\/ru\/\">siteden<\/a> ula\u015fabilirsiniz &#8211; farkl\u0131 trimester ve haz\u0131rl\u0131k seviyeleri i\u00e7in uyarlanm\u0131\u015f programlar\u0131n bulundu\u011fu \u00e7evrimi\u00e7i platform.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamileli\u011fin ilk trimesteri, kad\u0131n\u0131n v\u00fccudunun yeniden d\u00fczenlendi\u011fi bir d\u00f6nemdir ve kal\u00e7a ve s\u0131rt kaslar\u0131 \u00e7ift i\u015f yapmaya ba\u015flar. B\u00fcy\u00fcyen y\u00fck\u00fc ta\u015f\u0131malar\u0131, do\u011fru v\u00fccut pozisyonunu desteklemeleri&#8230;<\/p>\n","protected":false},"author":11,"featured_media":12983,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-13020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?<\/title>\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\/pelvis-sirt-1-trimester\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?\" \/>\n<meta property=\"og:description\" content=\"Hamileli\u011fin ilk trimesteri, kad\u0131n\u0131n v\u00fccudunun yeniden d\u00fczenlendi\u011fi bir d\u00f6nemdir ve kal\u00e7a ve s\u0131rt kaslar\u0131 \u00e7ift i\u015f yapmaya ba\u015flar. B\u00fcy\u00fcyen y\u00fck\u00fc ta\u015f\u0131malar\u0131, do\u011fru v\u00fccut pozisyonunu desteklemeleri...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-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=\"2025-12-05 08:57:13+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-12 11:18:30+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"668\" \/>\n\t<meta property=\"og:image:height\" content=\"445\" \/>\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=\"7 \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\/pelvis-sirt-1-trimester\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?\",\"datePublished\":\"2025-12-05 08:57:13+00\",\"dateModified\":\"2025-12-12 11:18:30+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/\"},\"wordCount\":1369,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg\",\"articleSection\":[\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/\",\"name\":\"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg\",\"datePublished\":\"2025-12-05 08:57:13+00\",\"dateModified\":\"2025-12-12 11:18:30+00\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg\",\"width\":5472,\"height\":3648,\"caption\":\"Portrait of beautiful healthy young woman doing exercise at home.\"},{\"@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":"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?","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\/pelvis-sirt-1-trimester\/","og_locale":"ru_RU","og_type":"article","og_title":"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?","og_description":"Hamileli\u011fin ilk trimesteri, kad\u0131n\u0131n v\u00fccudunun yeniden d\u00fczenlendi\u011fi bir d\u00f6nemdir ve kal\u00e7a ve s\u0131rt kaslar\u0131 \u00e7ift i\u015f yapmaya ba\u015flar. B\u00fcy\u00fcyen y\u00fck\u00fc ta\u015f\u0131malar\u0131, do\u011fru v\u00fccut pozisyonunu desteklemeleri...","og_url":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2025-12-05 08:57:13+00","article_modified_time":"2025-12-12 11:18:30+00","og_image":[{"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg","width":668,"height":445,"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":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?","datePublished":"2025-12-05 08:57:13+00","dateModified":"2025-12-12 11:18:30+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/"},"wordCount":1369,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg","articleSection":["Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/","url":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/","name":"Gebeli\u011fin 1. Trimesterinde Pelvis ve S\u0131rt\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Hangi Egzersizler Yap\u0131labilir?","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg","datePublished":"2025-12-05 08:57:13+00","dateModified":"2025-12-12 11:18:30+00","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/pelvis-sirt-1-trimester\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/krasivaa-zdorovaa-molodaa-zensina-delaet-upraznenia-u-seba-doma.jpg","width":5472,"height":3648,"caption":"Portrait of beautiful healthy young woman doing exercise at home."},{"@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\/13020","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=13020"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/13020\/revisions"}],"predecessor-version":[{"id":13021,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/13020\/revisions\/13021"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/12983"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=13020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=13020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=13020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}