{"id":13097,"date":"2025-12-05T16:45:48","date_gmt":"2025-12-05T13:45:48","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=13053"},"modified":"2025-12-12T13:57:02","modified_gmt":"2025-12-12T10:57:02","slug":"hamilelikte-2-trimester-sirt-egzersizleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamilelikte-2-trimester-sirt-egzersizleri\/","title":{"rendered":"Hamileli\u011fin 2. Trimesterinde S\u0131rt \u0130\u00e7in Haz\u0131r Egzersiz Kompleksi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Gebeli\u011fin ikinci trimesteri genellikle bebe\u011fin ta\u015f\u0131nmas\u0131n\u0131n &#8220;alt\u0131n d\u00f6nemi&#8221; olarak adland\u0131r\u0131l\u0131r. Bulant\u0131 ge\u00e7mi\u015f, kar\u0131n hala rahat hareket etmeye engel de\u011fil ve enerji ciddi \u015fekilde artar. Ancak tam bu d\u00f6nemde v\u00fccut a\u011f\u0131rl\u0131k merkezi kaymaya ba\u015flar ve belde ciddi gerginlik yarat\u0131r. E\u011fer buna dikkat edilmezse, \u00fc\u00e7\u00fcnc\u00fc a\u015famaya gelindi\u011finde a\u011fr\u0131 kal\u0131c\u0131 bir arkada\u015f haline gelebilir. \u00c7\u00f6z\u00fcm var \u2014 do\u011fru fiziksel aktivite \u2014 hamileler i\u00e7in uygun egzersizler. DS\u00d6 verilerine g\u00f6re, d\u00fczenli fiziksel aktivite preeklampsi \u2014 y\u00fcksek tansiyon \u2014 riskini %25 oran\u0131nda azalt\u0131r ve gestasyonel diyabet riski y\u00fcksek olan kad\u0131nlar\u0131n durumunu iyile\u015ftirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin ikinci trimesterinde \u00f6zel dersler, omurgay\u0131 rahatlatman\u0131n yan\u0131 s\u0131ra v\u00fccudu do\u011fumda yapaca\u011f\u0131 \u00e7al\u0131\u015fmaya haz\u0131rlamaya yard\u0131mc\u0131 olur. G\u00fcvenli ve etkili bir antrenman plan\u0131 haz\u0131rlad\u0131k. Bu kompleks, <strong>2. trimester i\u00e7in hamilelik egzersizleri<\/strong> i\u00e7ermekte olup, kas korsesini g\u00fc\u00e7lendirmeye ve genel iyi hissetmeyi geli\u015ftirmeye y\u00f6neliktir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130kinci trimesterde egzersizi programa dahil etmenin 5 nedeni<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelikte bir\u00e7ok kad\u0131n ikinci trimesterde bebe\u011fe zarar verme korkusuyla hareket etmekten ka\u00e7\u0131n\u0131yor. Bu bir hatad\u0131r. Doktor yasaklamad\u0131ysa, hareketsizlik (hipodinami) d\u00fc\u015f\u00fck tempolu spor ve hamileli\u011fin 2. trimesterinde uygun egzersizlerden daha tehlikelidir. Gebelik s\u0131ras\u0131nda beden b\u00fcy\u00fck de\u011fi\u015fikliklere u\u011frar. Rahim b\u00fcy\u00fcr, kilo artar, hormon dengesi de\u011fi\u015fir. Amerikan Obstetrik ve Jinekoloji Koleji (ACOG), komplikasyonsuz gebeler i\u00e7in haftada en az 150 dakika orta d\u00fczeyde aktivite \u00f6nermektedir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130kinci trimesterde hamilelikte d\u00fczenli olarak egzersiz yaparak belirli avantajlar elde edersiniz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7lenmesi. Bu, b\u00fcy\u00fcyen karn\u0131n\u0131z\u0131 destekleyen iskelettir.<\/li>\n\n\n\n<li>\u015ei\u015fliklerin \u00f6nlenmesi. Hareketler lenf ak\u0131\u015f\u0131n\u0131 h\u0131zland\u0131r\u0131r ve kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, varis riskini azalt\u0131r.<\/li>\n\n\n\n<li>Kilo kontrol\u00fc. Ekstra kilolar yava\u015f\u00e7a al\u0131n\u0131r, bu da do\u011fum sonras\u0131 iyile\u015fmeyi kolayla\u015ft\u0131r\u0131r.<\/li>\n\n\n\n<li>Ruh hali. Antrenman endorfinleri korku ve kayg\u0131lar\u0131 uzakla\u015ft\u0131r\u0131r.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0130lgin\u00e7tir<\/strong>: Orta d\u00fczeyde aktivite plasental kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir, bu Szymanski &amp; Satin, 2012 ara\u015ft\u0131rmas\u0131yla do\u011frulanm\u0131\u015ft\u0131r.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><em>\u015eunu anlamak \u00f6nemlidir: rekor k\u0131rm\u0131yoruz. \u0130kinci trimesterde hamilelik egzersizlerinin ana amac\u0131 anne ve bebe\u011fin sa\u011fl\u0131\u011f\u0131d\u0131r, karma\u015f\u0131k egzersizler i\u00e7in olimpiyat madalyalar\u0131 de\u011fildir.<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ne zaman yap\u0131l\u0131r, ne zaman yap\u0131lmaz: Kontrendikasyonlar ve \u00f6nlemler<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mat\u0131 sermeden ve egzersiz yapmadan \u00f6nce, bu faaliyetlerin fayda sa\u011flayaca\u011f\u0131ndan emin olmak gerekir. Her t\u00fcrl\u00fc egzersiz uzman ile koordine edilmelidir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uygun ekipman\u0131 ald\u0131\u011f\u0131n\u0131zdan emin olun. \u0130\u015fte temel ko\u015fullar:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do\u011fal malzemelerden yap\u0131lm\u0131\u015f giysiler, destekleyici i\u00e7 giyim;<\/li>\n\n\n\n<li>Bile\u011fi sabitleyen ayakkab\u0131 (y\u00fcr\u00fcy\u00fc\u015f\/ayakta yap\u0131lan egzersizlerde);<\/li>\n\n\n\n<li>Oda s\u0131cakl\u0131\u011f\u0131, havaland\u0131rma, uygun boyda mat\/fitball.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130kinci Trimesterde Hamilelikte Egzersiz Yapman\u0131n Kontrendikasyonlar\u0131<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Baz\u0131 durumlar\u0131n varl\u0131\u011f\u0131nda fiziksel egzersizlerden ka\u00e7\u0131n\u0131lmal\u0131 veya sadece nefes alma teknikleriyle de\u011fi\u015ftirilmelidir:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>D\u00fc\u015f\u00fck veya erken do\u011fum tehdidi.<\/li>\n\n\n\n<li>Plasenta previa (tam veya k\u0131smi).<\/li>\n\n\n\n<li>\u00c7o\u011ful gebelik.<\/li>\n\n\n\n<li>Epilepsi.<\/li>\n\n\n\n<li>Kronik kalp ve damar hastal\u0131klar\u0131.<\/li>\n\n\n\n<li>Endokrin patolojileri.<\/li>\n\n\n\n<li>A\u011fr\u0131yla birlikte rahim tonusu art\u0131\u015f\u0131.<\/li>\n\n\n\n<li>Kanamalar veya lekelenme.<\/li>\n\n\n\n<li>Servikal yetmezlik (rahim a\u011fz\u0131 ile ilgili problemler).<\/li>\n\n\n\n<li>Y\u00fcksek kan bas\u0131nc\u0131 (preeklampsi).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fuma haz\u0131rl\u0131k a\u015famas\u0131nda fiziksel aktiviteler ile temel kurallara uyun. Gebeli\u011fin ikinci trimesterinde yap\u0131lan aktivitelerin yo\u011funlu\u011fu orta seviyede olmal\u0131d\u0131r. Nabz\u0131n\u0131z dakikada 120-130 at\u0131\u015f\u0131 ge\u00e7memelidir. Basit bir test: Egzersiz s\u0131ras\u0131nda nefes nefese kalmadan rahat\u00e7a konu\u015fabilmelisiniz. Antrenman\u0131n yap\u0131ld\u0131\u011f\u0131 yer havaland\u0131r\u0131lmal\u0131 \u2014 temiz havada ya da a\u00e7\u0131k bir pencere ile \u00e7al\u0131\u015fmak daha kolay ve faydal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u015f\u0131r\u0131 yorgunluk belirtileri g\u00f6rd\u00fc\u011f\u00fcn\u00fczde antrenman\u0131 durdurmal\u0131s\u0131n\u0131z:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>h\u0131zl\u0131 kalp at\u0131\u015f\u0131 (&gt;130 at\u0131\u015f\/dak);<\/li>\n\n\n\n<li>ba\u015f d\u00f6nmesi, g\u00f6z kararmas\u0131;<\/li>\n\n\n\n<li>kar\u0131n alt k\u0131sm\u0131nda \u00e7ekilme hissi;<\/li>\n\n\n\n<li>kanl\u0131 ak\u0131nt\u0131lar;<\/li>\n\n\n\n<li>\u015fi\u015fliklerin veya varisin artmas\u0131;<\/li>\n\n\n\n<li>nefes darl\u0131\u011f\u0131 nedeniyle konu\u015famama.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><em>\u00d6nemli! Ba\u015f d\u00f6nmesi, nefes darl\u0131\u011f\u0131 veya kar\u0131n alt k\u0131sm\u0131nda a\u011fr\u0131 hissederseniz hemen antrenman\u0131 durdurun. Dinlenin ve sakinle\u015fin. Semptomlar ge\u00e7mezse t\u0131bbi yard\u0131m al\u0131n.<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is\u0131nma: Kaslar\u0131 Antrenmandan \u00d6nce Do\u011fru \u015eekilde Is\u0131tma<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Herhangi bir rutin, \u0131s\u0131nma ile ba\u015flar. Kaslar esnek olmal\u0131 ve eklemler hareketli olmal\u0131d\u0131r. Is\u0131nma 5-7 dakika s\u00fcrer. Bunu yaparken ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7arak ayakta durman\u0131z \u00f6nerilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Is\u0131nma a\u015famalar\u0131:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Boyun. Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a bir yana ve di\u011fer yana \u00e7evirin. Ard\u0131ndan, kula\u011f\u0131n\u0131z\u0131 omzunuza do\u011fru hafif\u00e7e e\u011fin. Ba\u015f\u0131n\u0131z\u0131 arkaya do\u011fru ani hareketlerle \u00e7evirmekten ka\u00e7\u0131n\u0131n.<\/li>\n\n\n\n<li>Omuzlar. Omuzlar\u0131n\u0131z\u0131 geri ve ileri d\u00f6nd\u00fcr\u00fcn. Bu, g\u00f6\u011f\u00fcs b\u00f6lgesindeki gerginli\u011fi hafifletir.<\/li>\n\n\n\n<li>Kollar. Kollar\u0131n\u0131z\u0131 yanlara do\u011fru geni\u015f\u00e7e a\u00e7\u0131n, nefes al\u0131n, nefes verirken kendinizi kucaklayarak s\u0131rt\u0131n\u0131z\u0131 yuvarlay\u0131n. Bunu birka\u00e7 kez tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccudunuza yay\u0131lan s\u0131cakl\u0131\u011f\u0131 hissedin. Art\u0131k v\u00fccut ana y\u00fck\u00fc almaya haz\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>S\u0131rt ve Omurgay\u0131 Rahatlatan En \u0130yi Egzersizler<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu program hamileler i\u00e7in \u00f6zel olarak geli\u015ftirilmi\u015ftir. G\u00fcvenlidir, sakin bir tempoda yap\u0131l\u0131r ve pahal\u0131 ekipman gerektirmez. Bir mata, e\u011fer varsa bir egzersiz topuna ve rahat giysilere ihtiyac\u0131n\u0131z olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. &#8220;Mutlu ve \u00f6fkeli kedi&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu, bel a\u011fr\u0131s\u0131n\u0131 hafifletmek ve omurgay\u0131 rahatlatmak i\u00e7in en iyi egzersizdir. Hamileli\u011fin her a\u015famas\u0131nda ve hatta ikinci \u00fc\u00e7 ayl\u0131k d\u00f6nemde bile g\u00fcvenlidir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ba\u015flang\u0131\u00e7 pozisyonu. D\u00f6rt ayak pozisyonuna ge\u00e7in. Avu\u00e7lar omuzlar\u0131n tam alt\u0131nda, dizler kal\u00e7a eklemlerinin alt\u0131nda olmal\u0131.<\/li>\n\n\n\n<li>Yap\u0131l\u0131\u015f. Nefes al\u0131rken s\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a i\u00e7e b\u00fck\u00fcn ve ba\u015f\u0131n\u0131zla yukar\u0131 do\u011fru uzan\u0131n (ancak ba\u015f\u0131n\u0131z\u0131 \u00e7ok fazla arkaya atmaktan ka\u00e7\u0131n\u0131n). Nefes verirken \u00f6fkeli bir kedi gibi s\u0131rt\u0131n\u0131z\u0131 yuvarlak yap\u0131n, pelvisi i\u00e7eri do\u011fru d\u00f6nd\u00fcr\u00fcn.<\/li>\n\n\n\n<li>Say\u0131s\u0131. 10-12 kez tekrarlay\u0131n. Belinizi keskin bir \u015fekilde b\u00fckmeyin.<\/li>\n\n\n\n<li>Faydas\u0131. Esnekli\u011fi art\u0131r\u0131r ve bebe\u011fin i\u00e7 organlara bask\u0131s\u0131n\u0131 hafifletir.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">2. Pelvis D\u00f6n\u00fc\u015fleri<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u011flar\u0131 rahatlatmaya ve pelvis taban\u0131n\u0131 haz\u0131rlamaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Durum. Ayakta, ayaklar omuz geni\u015fli\u011finden biraz daha geni\u015f, eller kal\u00e7alar\u0131n \u00fczerinde.<\/li>\n\n\n\n<li>Uygulama. Pelvisi \u00f6nce bir y\u00f6ne, sonra di\u011fer y\u00f6ne do\u011fru yava\u015f\u00e7a dairesel hareketlerle d\u00f6nd\u00fcr\u00fcn. Dizlerinizi biraz b\u00fckebilirsiniz.<\/li>\n\n\n\n<li>N\u00fcans. Hareket geni\u015fli\u011fi rahat olmal\u0131d\u0131r. Ani hareketlerden ka\u00e7\u0131n\u0131n.<\/li>\n\n\n\n<li>S\u00fcre: 1-2 dakika.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">3. Yan E\u011filmeler<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu egzersiz oblik kaslar\u0131 g\u00fc\u00e7lendirir ve yanlar\u0131 esneterek bebe\u011finiz i\u00e7in daha fazla alan yarat\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Durum. Fitness topu veya sandalyede oturun, s\u0131rt\u0131n\u0131z dik. Dengede kalmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n\n\n\n<li>Hareket. Sa\u011f kolunuzu yukar\u0131ya kald\u0131r\u0131n, sol elinizi belinize veya kal\u00e7an\u0131za koyun. Nefes vererek sola do\u011fru hafif e\u011filin. Esnemeyi hissedin. Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Kol de\u011fi\u015ftirin.<\/li>\n\n\n\n<li>Miktar. Her iki y\u00f6ne 8&#8217;er kez.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0130kinci trimesterde hamilelik egzersizleri<\/strong> sizi rahats\u0131z etmemelidir. Herhangi bir hareket rahats\u0131zl\u0131k veriyorsa, programdan \u00e7\u0131kar\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Diyagonal Esneme<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersiz, koordinasyon ve s\u0131rt\u0131n derin kaslar\u0131n\u0131 m\u00fckemmel bir \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ba\u015flang\u0131\u00e7 pozisyonu. Yeniden d\u00f6rt ayak \u00fczerinde durun (dizler ve avu\u00e7 i\u00e7i \u00fczerine).<\/li>\n\n\n\n<li>Eylem. Ayn\u0131 anda sa\u011f kolunuzu \u00f6ne ve sol baca\u011f\u0131n\u0131z\u0131 geriye uzat\u0131n. Onlar\u0131 zemine paralel tutun. Belinizi a\u015f\u0131r\u0131 b\u00fckmeyin, karn\u0131n\u0131z hafif gerginlikte kals\u0131n (kar\u0131n i\u00e7eri \u00e7ekilmemeli, sadece kontrol edin).<\/li>\n\n\n\n<li>Tutunma. 3-5 saniye bekleyin. Geri d\u00f6n\u00fcn. Di\u011fer \u00e7ift (sol kol &#8211; sa\u011f bacak) i\u00e7in tekrarlay\u0131n.<\/li>\n\n\n\n<li>Tekrarlar. 8-10 kez.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Egzersizi basitle\u015ftirme:<\/em> sadece kolu veya baca\u011f\u0131 kald\u0131rmak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Daha zor bir se\u00e7enek:<\/em> 8 saniye tutmak.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>S\u0131rt deste\u011fi i\u00e7in g\u00fc\u00e7lendirme egzersizleri<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Y\u00fcr\u00fcrken, e\u011fer bacaklar ve kal\u00e7alar g\u00fc\u00e7l\u00fc olursa, s\u0131rt daha rahat eder. Onlar y\u00fcr\u00fcrken a\u011f\u0131rl\u0131\u011f\u0131n bir k\u0131sm\u0131n\u0131 ta\u015f\u0131r.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Destekli \u00e7\u00f6melme<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Duvara veya bir sandalyenin deste\u011fini kullanarak s\u0131rt\u0131n\u0131z\u0131 dayay\u0131n. Ayaklar geni\u015f, parmak u\u00e7lar\u0131 d\u0131\u015fa bak\u0131yor. Dizlerinizi parmak u\u00e7lar\u0131na do\u011fru a\u00e7arak yava\u015f\u00e7a a\u015fa\u011f\u0131 do\u011fru inin. Derin bir \u00e7\u00f6melme gerekmiyor \u2014 90 derece veya daha az bir a\u00e7\u0131ya kadar. 10-12 tekrar yap\u0131n. <strong>\u0130pucu:<\/strong> Dizler parmak u\u00e7lar\u0131na do\u011fru bakar. Daha kolay bir se\u00e7enek \u2014 ellerinizi sandalyeye koyarak tutun. Bu egzersiz ayr\u0131ca pelvik taban kaslar\u0131n\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r.&nbsp;<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Kal\u00e7a germe<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Yana uzan\u0131n. Alttaki bacak stabilite i\u00e7in b\u00fck\u00fclebilir. \u00dcstteki d\u00fcz baca\u011f\u0131 yukar\u0131 kald\u0131r\u0131n, ama \u00e7ok y\u00fckse\u011fe de\u011fil. Kal\u00e7alar\u0131n de\u011fil, belin \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissetmek \u00f6nemlidir. 10 kez tekrarlay\u0131n, ard\u0131ndan di\u011fer yana d\u00f6n\u00fcn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do\u011fum \u0130\u00e7in Nefes Alma: Kas\u0131lmalar\u0131 Kolayla\u015ft\u0131ran Teknikler<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersizin sonunda mutlaka nefesinizi geri kazan\u0131n. Do\u011fru nefes alabilme yetene\u011fi ba\u015far\u0131l\u0131 do\u011fumlar\u0131n anahtar\u0131d\u0131r. Bu, kas\u0131lmalar s\u0131ras\u0131nda a\u011fr\u0131yla ba\u015fa \u00e7\u0131kmaya yard\u0131mc\u0131 olur ve bebe\u011fin kan\u0131na oksijen sa\u011flar. Hamileler i\u00e7in nefes egzersizlerini a\u015fa\u011f\u0131da s\u0131ral\u0131yoruz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rahat bir pozisyonda oturun (T\u00fcrk usul\u00fc veya topuklar \u00fczerinde). G\u00f6zlerinizi kapat\u0131n. Bir elinizi g\u00f6\u011fs\u00fcn\u00fcze, di\u011ferini karn\u0131n\u0131za koyun.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>G\u00f6\u011f\u00fcs nefesi: nefes al\u0131rken g\u00f6\u011fs\u00fcn\u00fcz\u00fc hava ile doldurun, karn\u0131n\u0131z hareketsiz kal\u0131r.<\/li>\n\n\n\n<li>Diyafragmatik nefes: Karn\u0131n\u0131zdaki elin kalkt\u0131\u011f\u0131n\u0131 hissedecek \u015fekilde nefes al\u0131n. Bu, maksimum oksijen al\u0131m\u0131n\u0131 sa\u011flar.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">10 derin nefes al\u0131p verme d\u00f6ng\u00fcs\u00fc yap\u0131n. Her nefes verdi\u011finizde gerilimin, korkular\u0131n\u0131z\u0131n ve yorgunlu\u011fun nas\u0131l kayboldu\u011funu hayal edin. Rahatlama, aktif hareketler kadar \u00f6nemli bir egzersiz par\u00e7as\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Jimnastik Alternatifleri: Hangi etkinlikleri se\u00e7meli<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Evde sadece mat kullanmak formda kalmaya yard\u0131mc\u0131 olmakla kalmaz. Ba\u015fka yararl\u0131 aktiviteler de vard\u0131r. Haftan\u0131z\u0131 \u00e7e\u015fitlendirebilmeniz i\u00e7in onlar\u0131 tabloda kar\u015f\u0131la\u015ft\u0131rd\u0131k.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Aktivite t\u00fcr\u00fc<\/td><td>Anne i\u00e7in faydalar\u0131<\/td><td>2. \u00fc\u00e7 ayl\u0131k d\u00f6nemde \u00f6zellikler<\/td><\/tr><tr><td>Y\u00fcr\u00fcy\u00fc\u015f<\/td><td>En eri\u015filebilir kardiyo t\u00fcr\u00fc. Kalbi ve bacaklar\u0131 g\u00fc\u00e7lendirir.<\/td><td>Rahat ayakkab\u0131larla y\u00fcr\u00fcy\u00fcn. Duru\u015funuzu kontrol edin. Yoruldu\u011funda oturup dinlenin.<\/td><\/tr><tr><td>Y\u00fczme<\/td><td>Su, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 hafifletir ve s\u0131rt ile eklemleri rahatlat\u0131r. Hamilelikte \u00f6demin \u00f6nlenmesinde iyidir.<\/td><td>S\u0131rt a\u011fr\u0131lar\u0131 ve \u00f6dem i\u00e7in idealdir. So\u011fuk sudan ve ani hareketlerden ka\u00e7\u0131n\u0131n.<\/td><\/tr><tr><td>Hamileler i\u00e7in yoga<\/td><td>Nefes \u00e7al\u0131\u015fmas\u0131, esneme, psikolojik haz\u0131rl\u0131k.<\/td><td>Ters pozlar ve burgu pozisyonlar\u0131ndan ka\u00e7\u0131n\u0131n. Sadece uyarlanm\u0131\u015f asanalar\u0131 yap\u0131n.<\/td><\/tr><tr><td>Fitbol<\/td><td>Topla yap\u0131lan egzersizler sakrum b\u00f6lgesindeki y\u00fck\u00fc hafifletir.<\/td><td>Topun uygun boyutta oldu\u011fundan emin olun. Zeminde kaymad\u0131\u011f\u0131ndan emin olun.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alternatif aktivite t\u00fcrleri \u015funlard\u0131r<\/strong>:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hamileler i\u00e7in pilates (do\u011fru duru\u015fu ve eklem esnekli\u011fini korumaya yard\u0131mc\u0131 olur);<\/li>\n\n\n\n<li>su aerobi\u011fi (su s\u0131cakl\u0131\u011f\u0131na dikkat edin, 28\u201330 derece olmal\u0131d\u0131r);<\/li>\n\n\n\n<li>Lamaze y\u00f6ntemiyle nefes egzersizleri (do\u011fum s\u0131ras\u0131nda sakinli\u011fi korumaya yard\u0131mc\u0131 olur).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ne s\u0131kl\u0131kla yap\u0131lmal\u0131: \u00f6neriler ve program<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uzmanlar, hamileli\u011fin ikinci trimesterinde d\u00fczenli olarak egzersiz yapmay\u0131, ancak a\u015f\u0131r\u0131ya ka\u00e7mamay\u0131 \u00f6neriyorlar. Uygun tempo haftada 3\u20134 kezdir. Egzersiz s\u00fcresi 20\u201330 dakika (art\u0131 \u0131s\u0131nma) olmal\u0131d\u0131r. Egzersiz i\u00e7in en iyi zaman yemekten 1-1.5 saat sonras\u0131d\u0131r. E\u011fer imkan\u0131n\u0131z varsa, evde yapt\u0131\u011f\u0131n\u0131z egzersizleri a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015flerle veya havuz ziyaretleriyle de\u011fi\u015ftirin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uzun aralar vermemelisiniz. Bir haftay\u0131 ka\u00e7\u0131rd\u0131ysan\u0131z, daha az dertle ba\u015flay\u0131p, yava\u015f yava\u015f art\u0131rmal\u0131s\u0131n\u0131z. Yo\u011fun i\u015f program\u0131yla bile 10-15 dakikal\u0131k k\u0131sa seanslar\u0131 birle\u015ftirebilirsiniz. V\u00fccudunuzu dinleyin. Baz\u0131 g\u00fcnler bebek \u00e7ok hareketli olabilir ya da hava y\u00fcz\u00fcnden yorgun hissedebilirsiniz. B\u00f6yle durumlarda antrenman\u0131 atlamak veya basit bir y\u00fcr\u00fcy\u00fc\u015fle de\u011fi\u015ftirmek daha iyidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelikte egzersizle ilgili en s\u0131k sorulan 5 sorunun cevaplar\u0131<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu hassas d\u00f6nemde kad\u0131nlar\u0131 endi\u015felendiren pop\u00fcler sorular\u0131 derledik.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Egzersiz s\u0131ras\u0131nda hamile destek band\u0131 takmal\u0131 m\u0131y\u0131m?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hay\u0131r, gerek yok. Destek band\u0131, sadece egzersiz s\u0131ras\u0131nda rahats\u0131zl\u0131k hissedilirse \u00f6nerilir, ama e\u011fer \u00e7ok fazla rahats\u0131zl\u0131k hissedilirse, egzersizlerden tamamen ka\u00e7\u0131n\u0131lmas\u0131 daha iyi olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rabilir miyim?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Klasik mekikler ve bacak kald\u0131rmalar yasakt\u0131r. Bu, kar\u0131n i\u00e7i bas\u0131nc\u0131 ve diyastaz (kar\u0131n kaslar\u0131 ayr\u0131lmas\u0131) riskini art\u0131r\u0131r. Kar\u0131n kaslar\u0131 zaten b\u00fcy\u00fck bir gerilime maruz kal\u0131yor. Onlar\u0131 dolayl\u0131 olarak, dengeyi kurmak ve nefes teknikleri arac\u0131l\u0131\u011f\u0131yla g\u00fc\u00e7lendirmek gerekir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bacaklar tutuldu\u011funda ne yap\u0131lmal\u0131?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kramp, ikinci trimesterde s\u0131k kar\u015f\u0131la\u015f\u0131lan bir sorundur. Sebepler magnezyum veya kalsiyum eksikli\u011finden kaynaklanabilir. Egzersiz s\u0131ras\u0131nda bald\u0131r\u0131n\u0131z kramp girerse, ayak parmaklar\u0131n\u0131z\u0131 kendinize do\u011fru \u00e7ekin. Egzersizden sonra hafif bir kendi kendine masaj yap\u0131n. Mutlaka doktorunuza bildirin, belki diyet de\u011fi\u015fikli\u011fi veya vitamin al\u0131m\u0131 gerekebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Kegel egzersizleri yap\u0131labilir mi?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pelvik taban egzersizlerini nefesle birle\u015ftirmek \u00f6nemlidir. Kegel egzersizi tek ba\u015f\u0131na b\u00fcy\u00fck bir etki yaratmaz. Hamileler i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z programda, her trimester i\u00e7in uygun egzersiz setleri bulunmaktad\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Beslenme, iyile\u015fmenin bir par\u00e7as\u0131 olarak<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fiziksel aktivite enerji gerektirir. Men\u00fcde proteinler (fet\u00fcs i\u00e7in yap\u0131 ta\u015f\u0131), karma\u015f\u0131k karbonhidratlar ve sa\u011fl\u0131kl\u0131 ya\u011flar bulunmal\u0131d\u0131r. Egzersiz \u00f6ncesi fazlaca yemeyin \u2014 son \u00f6\u011f\u00fcn\u00fcn\u00fcz egzersize ba\u015flamadan 1-1,5 saat \u00f6nce olmal\u0131d\u0131r. Antrenman sonras\u0131nda bir elma yiyebilir veya g\u00fc\u00e7 toplamak i\u00e7in yo\u011furt i\u00e7ebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Su i\u00e7in! Egzersiz s\u0131ras\u0131nda nem kaybedersiniz. Yan\u0131n\u0131zda bir \u015fi\u015fe su bulundurun ve her 10-15 dakikada bir birka\u00e7 yudum al\u0131n. Bu, dehidrasyonu \u00f6nler ve kendinizi daha iyi hissetmenizi sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u00d6zet: Sa\u011fl\u0131k sizin ellerinizde<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin ikinci \u00fc\u00e7 ayl\u0131k d\u00f6nemi, v\u00fccudunuzla bar\u0131\u015fman\u0131n harika bir zaman\u0131d\u0131r. \u0130nceledi\u011fimiz egzersiz seti a\u015f\u0131r\u0131 \u00e7aba gerektirmez, ancak b\u00fcy\u00fck bir sonu\u00e7 verir. Sa\u011fl\u0131kl\u0131 bir s\u0131rt, g\u00fc\u00e7l\u00fc bacaklar, iyi bir ruh hali ve do\u011fuma haz\u0131rl\u0131k \u2014 30 dakikan\u0131z\u0131 harcad\u0131\u011f\u0131n\u0131zda bunlar\u0131 elde edersiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Web sitemizde ba\u015fka yararl\u0131 makaleler de bulabilirsiniz. &#8220;Blog&#8221; b\u00f6l\u00fcm\u00fcnde d\u00fczenli olarak sa\u011fl\u0131k haberleri, anne \u00fcr\u00fcnleri incelemeleri ve yeni do\u011fan bak\u0131m\u0131 ipu\u00e7lar\u0131 yay\u0131nl\u0131yoruz. Ayr\u0131ca \u00e7evrimi\u00e7i dan\u0131\u015fmanl\u0131k hizmeti de mevcut: ileti\u015fim formu arac\u0131l\u0131\u011f\u0131yla sorular\u0131n\u0131z\u0131 g\u00f6nderebilirsiniz. \u015eehrinizdeki en iyi uzmanlar, masaj terapistleri ve e\u011fitmenlerin ileti\u015fim bilgileri ayr\u0131 bir katalogda toplanm\u0131\u015ft\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gebeli\u011fin ikinci trimesteri genellikle bebe\u011fin ta\u015f\u0131nmas\u0131n\u0131n &#8220;alt\u0131n d\u00f6nemi&#8221; olarak adland\u0131r\u0131l\u0131r. Bulant\u0131 ge\u00e7mi\u015f, kar\u0131n hala rahat hareket etmeye engel de\u011fil ve enerji ciddi \u015fekilde artar. Ancak&#8230;<\/p>\n","protected":false},"author":11,"featured_media":13064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-13097","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>Hamileli\u011fin 2. Trimesterinde S\u0131rt \u0130\u00e7in Haz\u0131r Egzersiz Kompleksi<\/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\/hamilelikte-2-trimester-sirt-egzersizleri\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileli\u011fin 2. Trimesterinde S\u0131rt \u0130\u00e7in Haz\u0131r Egzersiz Kompleksi\" \/>\n<meta property=\"og:description\" content=\"Gebeli\u011fin ikinci trimesteri genellikle bebe\u011fin ta\u015f\u0131nmas\u0131n\u0131n &#8220;alt\u0131n d\u00f6nemi&#8221; olarak adland\u0131r\u0131l\u0131r. Bulant\u0131 ge\u00e7mi\u015f, kar\u0131n hala rahat hareket etmeye engel de\u011fil ve enerji ciddi \u015fekilde artar. 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