{"id":13141,"date":"2025-12-27T16:43:49","date_gmt":"2025-12-27T13:43:49","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=13123"},"modified":"2025-12-27T17:07:06","modified_gmt":"2025-12-27T14:07:06","slug":"kegel-egzersizleri-3-trimester","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/","title":{"rendered":"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in Kegel egzersizleri, sadece pop\u00fcler bir jimnastik de\u011fil, do\u011fuma bilin\u00e7li bir haz\u0131rl\u0131k s\u00fcrecinin bir par\u00e7as\u0131d\u0131r. Pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, idrar kontrol\u00fcn\u00fc iyile\u015ftirir, kad\u0131n\u0131n do\u011fum sonras\u0131 daha h\u0131zl\u0131 toparlanmas\u0131na ve iyi bir sa\u011fl\u0131k durumunu korumas\u0131na yard\u0131mc\u0131 olur. En \u00f6nemlisi, hamileli\u011fin her a\u015famas\u0131nda egzersizlerin nas\u0131l do\u011fru yap\u0131laca\u011f\u0131n\u0131 bilmektir, \u00e7\u00fcnk\u00fc y\u00fck ve teknik gelece\u011fin annesinin v\u00fccuduyla birlikte de\u011fi\u015fmelidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0447\u0442\u043e-\u0442\u0430\u043a\u043e\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043a\u0435\u0433\u0435\u043b\u044f-\u0438-\u0437\u0430\u0447\u0435\u043c-\u043e\u043d\u0438-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u043c\"><strong>Kegel egzersizleri nedir ve hamileler i\u00e7in neden \u00f6nemlidir<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Daha \u00e7ok Kegel egzersizleri olarak bilinen pelvik taban kaslar\u0131n\u0131n egzersiz tekni\u011fi, v\u00fccudun i\u00e7 destekleyici yap\u0131lar\u0131n\u0131n g\u00fc\u00e7lendirilmesine y\u00f6nelik bir fikre dayan\u0131r. Bu pelvik ve vajinal kaslar \u00f6nemli bir rol oynar: Rahim, mesane ve ba\u011f\u0131rsaklar\u0131 desteklerler. Hamilelik s\u0131ras\u0131nda bu dokular yava\u015f yava\u015f yumu\u015far ve esnek hale gelir, gelecekteki do\u011fumlara haz\u0131rl\u0131k olarak, bu nedenle onlar\u0131 nazik\u00e7e ve sistematik olarak e\u011fitmek \u00f6zellikle \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u00d6nemli! Kegel egzersizleri, pelvik taban\u0131 yeniden yap\u0131land\u0131rmak ve korumak i\u00e7in yap\u0131lan egzersizlerin sadece k\u00fc\u00e7\u00fck bir par\u00e7as\u0131d\u0131r. Pelvik taban\u0131n fonksiyonel olmas\u0131 isteniyorsa, pelvik tabana odaklanarak t\u00fcm g\u00f6vde kaslar\u0131n\u0131 kapsaml\u0131 bir \u015fekilde \u00e7al\u0131\u015ft\u0131rmak gerekir, b\u00f6ylece egzersizlerin etkisi en \u00fcst d\u00fczeyde olacakt\u0131r.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu kaslar\u0131n tonusu zay\u0131flarsa, a\u011f\u0131rl\u0131k, a\u011fr\u0131 veya rahats\u0131zl\u0131k hissi olu\u015fabilir. Kegel egzersizlerini ilk trimesterden itibaren d\u00fczenli olarak yapmak \u00f6nemlidir \u2013 bu, kaslar\u0131 g\u00fc\u00e7lendirecek, v\u00fccut \u00fczerinde daha iyi kontrol sa\u011flayacak ve kad\u0131n\u0131n hamileli\u011fin t\u00fcm a\u015famalar\u0131nda kendisini daha g\u00fcvende hissetmesine yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-kegel-egzersizlerinin-hamilelikte-faydalar\u0131\"><strong>Hamilelikte Kegel egzersizlerinin faydalar\u0131<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00fczenli egzersizler sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan ger\u00e7ek faydalar sa\u011flar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vajina ve pelvik kaslar\u0131 g\u00fc\u00e7lendirir;<\/li>\n\n\n\n<li>pelvik b\u00f6lge organlar\u0131n\u0131n kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir;<\/li>\n\n\n\n<li>idrar yapmay\u0131 kontrol etmeye yard\u0131mc\u0131 olur;<\/li>\n\n\n\n<li>do\u011fum s\u0131ras\u0131nda y\u0131rt\u0131lma riskini azalt\u0131r;<\/li>\n\n\n\n<li>do\u011fum sonras\u0131 iyile\u015fmeyi h\u0131zland\u0131r\u0131r.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, Kegel egzersizleri duygusal durumu olumlu etkiler: Kad\u0131n kendine daha fazla g\u00fcven duyar, kas\u0131lmalar s\u0131ras\u0131nda nefesini ve gev\u015femeyi daha iyi kontrol eder. Doktorlara g\u00f6re, bu egzersizler annelerin y\u00fckleri daha kolay ta\u015f\u0131mas\u0131na ve bebe\u011fin daha fazla oksijen almas\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043a\u0430\u043a-\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043a\u0435\u0433\u0435\u043b\u044f-\u0432-\u043f\u0435\u0440\u0432\u043e\u043c-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435\"><strong>Kegel egzersizlerini ilk trimesterde nas\u0131l yapmal\u0131s\u0131n\u0131z<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin ilk haftalar\u0131nda v\u00fccudu fazla yormamak \u00f6nemlidir. Egzersizler hafif\u00e7e g\u00fc\u00e7lendirme ve kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirme ama\u00e7l\u0131d\u0131r. En iyi \u015fekilde yatarak veya oturarak ba\u015flan\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ad\u0131m ad\u0131m teknik:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0130drar ak\u0131\u015f\u0131n\u0131 kontrol eden kaslar\u0131 bulun.<\/li>\n\n\n\n<li>Ak\u0131\u015f\u0131 durdurmak ister gibi kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve 3\u20135 saniye tutun.<\/li>\n\n\n\n<li>Ayn\u0131 s\u00fcre boyunca gev\u015feyin.<\/li>\n\n\n\n<li>G\u00fcnde birka\u00e7 set yaparak 10 kez tekrar edin.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u00d6nemli! Ba\u015flang\u0131\u00e7ta g\u00fcnde \u00fc\u00e7 k\u0131sa set yeterlidir. Kad\u0131nlar nefeslerini d\u00fczenli tutmal\u0131 ve kar\u0131n veya kal\u00e7a kaslar\u0131n\u0131 zorlamamal\u0131d\u0131r. Hafif bir rahats\u0131zl\u0131k hissediliyorsa, y\u00fck\u00fc azalt\u0131n.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu hamilelik d\u00f6neminde kaslar yaln\u0131zca de\u011fi\u015fikliklere uyum sa\u011flamaya ba\u015flar. Egzersizler, rahmin kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir, formu korumaya yard\u0131mc\u0131 olur ve v\u00fccudu sonraki trimesterlere haz\u0131rlar. \u00d6nemli olan, egzersizleri do\u011fru ve d\u00fczenli yapmakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043a\u0435\u0433\u0435\u043b\u044f-\u0432\u043e-\u0432\u0442\u043e\u0440\u043e\u043c-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435\"><strong>\u0130kinci Trimesterde Kegel Egzersizleri<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu a\u015famada a\u011f\u0131rl\u0131k merkezi kayar, rahim b\u00fcy\u00fcr ve kad\u0131n, doktor sak\u0131nca g\u00f6rmedik\u00e7e oturarak veya ayakta jimnastik yapabilir. Egzersizler biraz daha yo\u011funla\u015f\u0131r ancak yumu\u015fak yap\u0131s\u0131n\u0131 korur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersiz kompleksi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cYava\u015f kas\u0131lma\u201d. Pelvik ve vajinal kaslar\u0131n\u0131z\u0131 kas\u0131n, 5-7 saniye tutun, gev\u015feyin.<\/li>\n\n\n\n<li>\u00abH\u0131zl\u0131 s\u0131kma\u00bb. Art arda 10 k\u0131sa s\u0131kma yap\u0131n &#8211; bu, tepki h\u0131z\u0131n\u0131 artt\u0131r\u0131r.<\/li>\n\n\n\n<li>\u00abDalga\u00bb. \u0130lk olarak, \u00fcretra kaslar\u0131n\u0131, ard\u0131ndan vajina ve an\u00fcs kaslar\u0131n\u0131 s\u0131k\u0131n &#8211; dalgan\u0131n a\u015fa\u011f\u0131dan yukar\u0131ya do\u011fru ge\u00e7ti\u011fini hissedin.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu t\u00fcr egzersizler, kad\u0131n\u0131n do\u011fum s\u0131ras\u0131nda pelvik kaslar\u0131n\u0131 daha iyi kontrol etmesine yard\u0131mc\u0131 olur, rahim ve bebe\u011fe kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir. Bunlar\u0131 sabah ya da uyumadan \u00f6nce kendinize bak\u0131m rit\u00fcelinize dahil edebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u00d6nemli! Hamileli\u011fin ikinci trimesterinde a\u011fr\u0131 veya rahim tonu artarsa, egzersizlere ge\u00e7ici bir s\u00fcre ara verilir ve bir uzmana dan\u0131\u015f\u0131l\u0131r.<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043f\u043e\u043b\u044c\u0437\u0430-\u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0445-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a-\u0432\u043e-\u0432\u0442\u043e\u0440\u043e\u043c-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435\"><strong>\u0130kinci trimesterde d\u00fczenli egzersizin faydalar\u0131<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00fczenli egzersizler pelvik taban ve vajinal kaslar\u0131 g\u00fc\u00e7lendirir, bu da \u00f6zellikle do\u011fumdan sonra idrar ka\u00e7\u0131rma riskini azalt\u0131r. Ayr\u0131ca genel sa\u011fl\u0131k ve duygusal durumu iyile\u015ftirmeye yard\u0131mc\u0131 olurlar. Kad\u0131nlar, egzersizlerin v\u00fccutlar\u0131 \u00fczerinde hafiflik ve kontrol duygusu verdi\u011fini belirtmektedirler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gelecek anneler i\u00e7in hat\u0131rlamak \u00f6nemlidir: Egzersizler do\u011fru yap\u0131ld\u0131\u011f\u0131nda g\u00fcvenlidir ancak kursa ba\u015flamadan \u00f6nce bir jinekologa dan\u0131\u015f\u0131lmal\u0131d\u0131r. Baz\u0131 durumlar \u2013 hiper tonus, d\u00fc\u015f\u00fck tehdidi, y\u00fcksek tansiyon \u2013 ge\u00e7ici bir kontrendikasyon olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043a\u0430\u043a-\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043a\u0435\u0433\u0435\u043b\u044f-\u0432-\u0442\u0440\u0435\u0442\u044c\u0435\u043c-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435\"><strong>\u00dc\u00e7\u00fcnc\u00fc trimesterde Kegel egzersizleri nas\u0131l yap\u0131l\u0131r<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin sonunda pelvik kaslar maksimum y\u00fcke maruz kal\u0131r. Bebek daha a\u015fa\u011f\u0131ya iner, le\u011fen kemi\u011fi organlar\u0131 \u00fczerinde bask\u0131 artar, bu nedenle \u00fc\u00e7\u00fcnc\u00fc trimesterde hamileler i\u00e7in Kegel egzersizleri hafif\u00e7e g\u00fc\u00e7lendirme ve gev\u015fetme \u00fczerine odaklan\u0131r. Kad\u0131nlar, hislere dikkatlice kulak vererek, bunlar\u0131 dikkatlice yapmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dc\u00e7\u00fcnc\u00fc trimester i\u00e7in teknik:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dik bir s\u0131rt ile bir sandalyeye oturun veya yan yatma pozisyonunu al\u0131n.<\/li>\n\n\n\n<li>\u0130drar ak\u0131\u015f\u0131n\u0131 durdurmak isteyebilece\u011finiz gibi, pelvik taban kaslar\u0131n\u0131 yava\u015f\u00e7a s\u0131k\u0131n.<\/li>\n\n\n\n<li>Kas\u0131lmay\u0131 3-4 saniye tutun, sonra kaslar\u0131 yava\u015f\u00e7a gev\u015fetin.<\/li>\n\n\n\n<li>8-10 tekrar yap\u0131n.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u00d6nemli! Nefesinizi tutmay\u0131n ve karn\u0131n\u0131z\u0131 s\u0131kmay\u0131n. Alt kar\u0131nda bask\u0131 veya ba\u015f d\u00f6nmesi hissediyorsan\u0131z, egzersizi b\u0131rak\u0131n ve doktorunuza dan\u0131\u015f\u0131n.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dc\u00e7\u00fcnc\u00fc trimesterde gerginlik ve gev\u015femeyi s\u0131rayla yapmak \u00f6zel bir \u00f6nem ta\u015f\u0131r. Bu, do\u011fum s\u0131ras\u0131nda kaslar\u0131 kontrol etmeye, \u00e7abay\u0131 gerekli alana y\u00f6nlendirmeye ve perine y\u0131rt\u0131lmalar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olacakt\u0131r. Hafif jimnastik, bedenin bebe\u011fin b\u00fcy\u00fcyen a\u011f\u0131rl\u0131\u011f\u0131na uyum sa\u011flamas\u0131na yard\u0131mc\u0131 olur ve kad\u0131n\u0131 hamileli\u011fin son a\u015famas\u0131na haz\u0131rlar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0447\u0430\u0441\u0442\u043e\u0442\u0430-\u0438-\u0432\u0440\u0435\u043c\u044f-\u0437\u0430\u043d\u044f\u0442\u0438\u0439\"><strong>Egzersiz S\u0131kl\u0131\u011f\u0131 ve S\u00fcresi<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in g\u00fcnde 2-3 k\u0131sa set yeterlidir. Egzersizleri sabah ve ak\u015fam, ayn\u0131 saatlerde yapmak idealdir. Her bir setin s\u00fcresini yava\u015f\u00e7a art\u0131rmak m\u00fcmk\u00fcnd\u00fcr, ancak bir seferde 10-15 tekrar\u0131 a\u015fmamal\u0131d\u0131r.<br>\u00d6nemli olan d\u00fczenliliktir: Kaslar yumu\u015fak bir antrenmana ihtiya\u00e7 duyar, a\u015f\u0131r\u0131 yorgunlu\u011fa de\u011fil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uzman tavsiyeleri:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egzersizleri yemekten hemen sonra yapmay\u0131n\u0131z.<\/li>\n\n\n\n<li>Kar\u0131n kaslar\u0131na y\u00f6nelik fiziksel egzersizlerle birle\u015ftirmeyiniz.<\/li>\n\n\n\n<li>Nefesinizi takip edin &#8211; d\u00fczenli ve sakin olmal\u0131d\u0131r.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer bir kad\u0131n g\u00fcnl\u00fck olarak egzersiz yap\u0131yorsa, pelvik taban kaslar\u0131 daha esnek ve kontrol edilebilir hale gelir, bu da do\u011fum s\u00fcrecini g\u00f6zle g\u00f6r\u00fcl\u00fcr \u015fekilde kolayla\u015ft\u0131r\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u044b\u0435-\u043e\u0448\u0438\u0431\u043a\u0438-\u0438-\u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043a\u0430\u0437\u0430\u043d\u0438\u044f\"><strong>Olas\u0131 hatalar ve kontrendikasyonlar<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">G\u00fcvenli olmas\u0131na ra\u011fmen, hamileler i\u00e7in Kegel egzersizlerinin k\u0131s\u0131tlamalar\u0131 vard\u0131r. Rahim kaslar\u0131n\u0131n a\u015f\u0131r\u0131 kas\u0131lmas\u0131 olan, erken do\u011fum tehlikesi ya\u015fayan, alt kar\u0131n b\u00f6lgesinde a\u011fr\u0131 ya da y\u00fcksek tansiyonu olan kad\u0131nlar \u00f6ncelikle doktorlar\u0131na dan\u0131\u015fmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yayg\u0131n yap\u0131lan hatalar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vajina kaslar\u0131 yerine kal\u00e7a veya kar\u0131n kaslar\u0131n\u0131n gerginle\u015ftirilmesi.<\/li>\n\n\n\n<li>S\u0131kma s\u0131ras\u0131nda nefesin tutulmas\u0131.<\/li>\n\n\n\n<li>A\u015f\u0131r\u0131 s\u0131k veya uzun antrenmanlar.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersizlerin yaln\u0131zca \u0131l\u0131ml\u0131 bir y\u00fckle etkili oldu\u011funu unutmamak gerekir. Egzersiz s\u0131ras\u0131nda a\u011fr\u0131, a\u011f\u0131rl\u0131k hissi veya kalp \u00e7arp\u0131nt\u0131s\u0131 ortaya \u00e7\u0131karsa, yo\u011funlu\u011fun azalt\u0131lmas\u0131 gerekti\u011fini g\u00f6sterir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0447\u0442\u043e-\u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u0438\u0442-\u043f\u043e\u0441\u043b\u0435-\u0440\u043e\u0434\u043e\u0432\"><strong>Do\u011fumdan sonra ne olur<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan ve iyile\u015fmeden sonra, doktorlar genellikle egzersiz yapmaya ba\u015flamaya izin verir. Kegel egzersizleri bu d\u00f6nemde kas tonusunu geri kazanmak, idrar kontrol\u00fcn\u00fc iyile\u015ftirmek ve pelvik organ sarkmas\u0131n\u0131 \u00f6nlemek i\u00e7in yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gen\u00e7 anneler i\u00e7in g\u00fcnde 5-7 tekrar olacak \u015fekilde, yatarak veya oturarak basit egzersizler yapmak faydal\u0131d\u0131r. Birka\u00e7 hafta i\u00e7inde kaslar g\u00fc\u00e7lenir ve genel sa\u011fl\u0131k durumu iyile\u015fir. Yava\u015f yava\u015f, farkl\u0131 vajinal kas seviyelerinin kas\u0131lmas\u0131n\u0131 i\u00e7eren daha karma\u015f\u0131k varyasyonlara, &#8220;dalga&#8221; veya &#8220;asans\u00f6r&#8221; gibi, ge\u00e7ilebilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0437aman-nas\u0131-\u015fekilde-motive-kal\u0131r\"><strong>Ne zaman ba\u015flayaca\u011f\u0131n\u0131z ve motivasyonu nas\u0131l koruyaca\u011f\u0131n\u0131z<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer herhangi bir kar\u015f\u0131t belirti yoksa, ilk haftalardan itibaren egzersiz yapmaya ba\u015flanabilir. Egzersizleri bilin\u00e7li bir \u015fekilde yapmak \u00f6nemlidir: nefesinize odaklan\u0131n ve gereksiz kas\u0131lmalardan ka\u00e7\u0131nd\u0131\u011f\u0131n\u0131zdan emin olun.<br>Egzersizleri aksatmamak i\u00e7in iyi bir metod g\u00fcnl\u00fck rit\u00fcellere ba\u011flamakt\u0131r, \u00f6rne\u011fin sabah du\u015fu veya ak\u015fam y\u00fcr\u00fcy\u00fc\u015f\u00fcne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kad\u0131nlar, egzersizlerin \u00f6zel ekipman gerektirmedi\u011fini anlamal\u0131d\u0131r. Rahat bir pozisyon ve birka\u00e7 dakikal\u0131k sakin bir zaman yeterlidir. B\u00f6yle bir yakla\u015f\u0131m pelvisi g\u00fc\u00e7lendirmeye, kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirmeye, kaslar\u0131 y\u00fcklenmelere haz\u0131rlamaya ve do\u011fum sonras\u0131 iyile\u015fmeyi h\u0131zland\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0441\u043e\u0432\u0435\u0442\u044b-\u0434\u043b\u044f-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u0445-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a\"><strong>G\u00fcvenli Egzersiz \u0130\u00e7in \u0130pu\u00e7lar\u0131<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pratik k\u0131sma ba\u015flamadan \u00f6nce sakin bir atmosfer yaratmak \u00f6nemlidir. Sizi kimsenin rahats\u0131z etmeyece\u011fi bir zaman bulun, birka\u00e7 derin nefes al\u0131n, nefesinizi ve bedenin hafifli\u011fini hissedin. Bu durum, egzersizleri bilin\u00e7li ve gereksiz gerilim olmadan yapman\u0131za yard\u0131mc\u0131 olur. Ayn\u0131 zamanda, pelvis kaslar\u0131n\u0131 daha iyi hissetmenize ve antrenman s\u0131ras\u0131nda her hareketi kontrol etmenize yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kursa ba\u015flamadan \u00f6nce her zaman bir jinekologla g\u00f6r\u00fc\u015f\u00fcn.<\/li>\n\n\n\n<li>E\u011fer yorgun hissediyorsan\u0131z \u2013 ara verin.<\/li>\n\n\n\n<li>Acele etmeyin: \u00f6nemli olan yap\u0131lan\u0131n kalitesi, tekrar say\u0131s\u0131 de\u011fil.<\/li>\n\n\n\n<li>Rahatlat\u0131c\u0131 nefes alma ve hafif esneme hareketleri kullan\u0131n.<\/li>\n\n\n\n<li>V\u00fccut duru\u015funuza dikkat edin &#8211; d\u00fcz bir s\u0131rt bas\u0131nc\u0131 e\u015fit bir \u015fekilde da\u011f\u0131tmaya yard\u0131mc\u0131 olur.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00fczenli egzersizler sadece pelvik kaslar\u0131 g\u00fc\u00e7lendirmekle kalmaz, do\u011fum s\u0131ras\u0131nda \u00f6zg\u00fcven de kazand\u0131r\u0131r. Kad\u0131n s\u00fcreci kontrol alt\u0131nda hissetti\u011fini fark eder ve sonras\u0131nda toparlanma daha kolay ve h\u0131zl\u0131 olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0437\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435\"><strong>Sonu\u00e7<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in Kegel egzersizleri, anne aday\u0131n\u0131n do\u011fuma haz\u0131rlanmas\u0131na, kaslar\u0131 g\u00fc\u00e7lendirmesine, kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirmesine ve komplikasyon riskini azaltmas\u0131na yard\u0131mc\u0131 olan basit ama etkili bir y\u00f6ntemdir. Do\u011fru yakla\u015f\u0131mla, bunlar v\u00fccuduna ve duygusal dengesine \u00f6zen g\u00f6stermenin bir par\u00e7as\u0131 haline gelir. Unutmay\u0131n: D\u00fczenlilik ve kendi hislerinize dikkat etmek ba\u015far\u0131ya giden anahtard\u0131r. Beslenme, yoga ve nazik do\u011fum sonras\u0131 egzersizleri i\u00e7eren kapsaml\u0131 bir programa kat\u0131lmak isterseniz, her hamilelik d\u00f6nemi i\u00e7in programlar\u0131n topland\u0131\u011f\u0131 bir kad\u0131n \u00e7evrimi\u00e7i platformu olan <a href=\"https:\/\/momslab.app\/ru\/\">MOMSLAB<\/a> sitesindeki materyallere g\u00f6z at\u0131n ve 7 g\u00fcn boyunca antrenmanlar\u0131 1 rubleye hemen deneyebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamileler i\u00e7in Kegel egzersizleri, sadece pop\u00fcler bir jimnastik de\u011fil, do\u011fuma bilin\u00e7li bir haz\u0131rl\u0131k s\u00fcrecinin bir par\u00e7as\u0131d\u0131r. Pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, idrar kontrol\u00fcn\u00fc iyile\u015ftirir, kad\u0131n\u0131n do\u011fum&#8230;<\/p>\n","protected":false},"author":15,"featured_media":13124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757],"tags":[],"class_list":["post-13141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-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>Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re<\/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\/kegel-egzersizleri-3-trimester\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re\" \/>\n<meta property=\"og:description\" content=\"Hamileler i\u00e7in Kegel egzersizleri, sadece pop\u00fcler bir jimnastik de\u011fil, do\u011fuma bilin\u00e7li bir haz\u0131rl\u0131k s\u00fcrecinin bir par\u00e7as\u0131d\u0131r. Pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, idrar kontrol\u00fcn\u00fc iyile\u015ftirir, kad\u0131n\u0131n do\u011fum...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-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=\"2025-12-27 13:43:49+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-27 14:07:06+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-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=\"Lina Moore\" \/>\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=\"Lina Moore\" \/>\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=\"9 \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\/kegel-egzersizleri-3-trimester\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/\"},\"author\":{\"name\":\"Lina Moore\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\"},\"headline\":\"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re\",\"datePublished\":\"2025-12-27 13:43:49+00\",\"dateModified\":\"2025-12-27 14:07:06+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/\"},\"wordCount\":1860,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg\",\"articleSection\":[\"Gebelik\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/\",\"name\":\"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg\",\"datePublished\":\"2025-12-27 13:43:49+00\",\"dateModified\":\"2025-12-27 14:07:06+00\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg\",\"width\":3200,\"height\":2133,\"caption\":\"Pregnant woman practicing yoga on mat 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\/554dcd615f88ea143cbfc32ccec67296\",\"name\":\"Lina Moore\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"caption\":\"Lina Moore\"},\"description\":\"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.\",\"url\":\"https:\/\/momslab.app\/blog\/author\/linamoore\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re","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\/kegel-egzersizleri-3-trimester\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re","og_description":"Hamileler i\u00e7in Kegel egzersizleri, sadece pop\u00fcler bir jimnastik de\u011fil, do\u011fuma bilin\u00e7li bir haz\u0131rl\u0131k s\u00fcrecinin bir par\u00e7as\u0131d\u0131r. Pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, idrar kontrol\u00fcn\u00fc iyile\u015ftirir, kad\u0131n\u0131n do\u011fum...","og_url":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2025-12-27 13:43:49+00","article_modified_time":"2025-12-27 14:07:06+00","og_image":[{"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg","width":668,"height":445,"type":"image\/jpeg"}],"author":"Lina Moore","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Lina Moore","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"9 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/"},"author":{"name":"Lina Moore","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296"},"headline":"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re","datePublished":"2025-12-27 13:43:49+00","dateModified":"2025-12-27 14:07:06+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/"},"wordCount":1860,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg","articleSection":["Gebelik"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/","url":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/","name":"Hamileler i\u00e7in Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r: Trimesterlere G\u00f6re","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg","datePublished":"2025-12-27 13:43:49+00","dateModified":"2025-12-27 14:07:06+00","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/kegel-egzersizleri-3-trimester\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/12\/beremennaa-zensina-zanimaetsa-iogoi-na-kovrike-doma.jpg","width":3200,"height":2133,"caption":"Pregnant woman practicing yoga on mat 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\/554dcd615f88ea143cbfc32ccec67296","name":"Lina Moore","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","caption":"Lina Moore"},"description":"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.","url":"https:\/\/momslab.app\/blog\/author\/linamoore\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/13141","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=13141"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/13141\/revisions"}],"predecessor-version":[{"id":13142,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/13141\/revisions\/13142"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/13124"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=13141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=13141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=13141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}