Hamilelik s\u0131ras\u0131nda jimnasti\u011fe neden ihtiya\u00e7 duyulur?<\/strong><\/h2>\n\n\n\nE\u011fer hamilelik sorunsuz ve d\u00fczg\u00fcn bir \u015fekilde ilerliyorsa ve doktor aktivitenizi k\u0131s\u0131tlamam\u0131\u015fsa, d\u00fczenli egzersizler genellikle hamile kad\u0131n\u0131n kendini daha iyi hissetmesini sa\u011flar. Hareket etmek kan dola\u015f\u0131m\u0131n\u0131 destekler, \u00f6dem riskini azalt\u0131r ve varisleri \u00f6nlemeye yard\u0131mc\u0131 olur. Ek bir avantaj\u0131 da omurgay\u0131 rahatlatmas\u0131d\u0131r: \u00e7o\u011fu ki\u015fi omurgas\u0131nda, \u00f6zellikle bel b\u00f6lgesinde daha rahat hisseder.<\/p>\n\n\n\n
Ba\u015fka bir ama\u00e7 ise v\u00fccudu do\u011fuma haz\u0131rlamakt\u0131r. V\u00fccudu g\u00fc\u00e7lendirmek yerine duru\u015fu korumay\u0131 ve nefes almay\u0131 \u00f6\u011frenmek \u00f6nemlidir. <\/p>\n\n\n\n
Kontrendikasyonlar ve g\u00fcvenlik kurallar\u0131<\/strong><\/p>\n\n\n\nHamileler i\u00e7in evde yap\u0131lacak egzersiz bile kurallarla ba\u015flar. Hamileler i\u00e7in egzersiz veya herhangi bir ev egzersizi program\u0131na ba\u015flamadan \u00f6nce, plan\u0131n\u0131z\u0131 doktorunuzla g\u00f6r\u00fc\u015fmek ve izin almak daha iyidir: \u00f6zellikle komplikasyonlar, y\u00fck s\u0131n\u0131rlamalar\u0131, a\u011fr\u0131lar veya istikrars\u0131z bir sa\u011fl\u0131k durumu varsa. Daha ayr\u0131nt\u0131l\u0131 bir egzersiz plan\u0131 ve egzersiz listesi i\u00e7in nitelikli bir antren\u00f6r size yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n
\u00d6nemli! E\u011fer kanama, \u015fiddetli nefes darl\u0131\u011f\u0131, ba\u015f d\u00f6nmesi, g\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131, kar\u0131nda ani a\u011fr\u0131, s\u0131v\u0131 s\u0131zmas\u0131 veya belirgin bir rahats\u0131zl\u0131k varsa egzersizi durdurun ve bir doktora ba\u015fvurun. Hamilelik s\u0131ras\u0131nda do\u011fuma haz\u0131rl\u0131k s\u00fcrecinde d\u00fczenlilik ve g\u00fcvenlik, ‘zorla dayanmak’tan daha \u00f6nemlidir.<\/p>\n\n\n\n
K\u0131sa g\u00fcvenlik kurallar\u0131:<\/p>\n\n\n\n
\n- orta tempolu bir tempo se\u00e7in: egzersiz yaparken nefessiz kalmadan k\u0131sa c\u00fcmleler kurabilmelisiniz;<\/li>\n\n\n\n
- ani hareketlerden, s\u0131\u00e7ramalardan ve d\u00fc\u015fme riskini art\u0131ran her \u015feyden ka\u00e7\u0131n\u0131n;<\/li>\n\n\n\n
- kendinizi nas\u0131l hissetti\u011finize g\u00f6re ara verin ve suyunuzu yan\u0131n\u0131zda bulundurun;<\/li>\n\n\n\n
- 16 haftadan sonra uzun s\u00fcre s\u0131rt \u00fcst\u00fc yatmay\u0131n: daha s\u0131k olarak d\u00f6rt ayak \u00fczerinde veya yan yatarak \u00e7al\u0131\u015fmay\u0131 tercih edin.<\/li>\n<\/ul>\n\n\n\n
Egzersiz i\u00e7in zaman ve mekan nas\u0131l se\u00e7ilir<\/strong><\/h2>\n\n\n\nEn iyi zaman, enerjinizin en y\u00fcksek oldu\u011fu zamand\u0131r. Kimisi i\u00e7in sabah, kimisi i\u00e7in g\u00fcn ortas\u0131 uygundur. Egzersizlerin d\u00fczenli olmas\u0131na \u00f6zen g\u00f6sterin: g\u00fcnde 10-20 dakika, nadiren yap\u0131lan uzun antrenmanlardan daha faydal\u0131 olabilir.<\/p>\n\n\n\n
Alan\u0131 haz\u0131rlay\u0131n: <\/p>\n\n\n\n
mat;<\/p>\n\n\n\n
destek i\u00e7in sa\u011flam bir sandalye veya duvar; <\/p>\n\n\n\n
rahat k\u0131yafetler. <\/p>\n\n\n\n
Bir egzersiz topu (fitball) faydal\u0131d\u0131r, ama zorunlu de\u011fildir: temel set onun olmadan da yap\u0131labilir.<\/p>\n\n\n\n
Ba\u015flamadan \u00f6nce k\u0131sa bir kontrol: a\u011fr\u0131 var m\u0131, kar\u0131n b\u00f6lgesinde \u00e7ekme var m\u0131, nefes almak rahat m\u0131, omurga nas\u0131l hissediyor? Bu t\u00fcr \u201cgiri\u015f kontrol\u00fc\u201d etkinli\u011fi g\u00fcvenli tutmaya ve stresi azaltmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n![\"\"](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/side-view-pregnant-woman-doing-yoga-home.jpg\")
<\/figure>\n\n\n\nG\u00fcnl\u00fck Program: Do\u011fuma Haz\u0131rl\u0131k i\u00e7in 5 Egzersiz<\/strong><\/h2>\n\n\n\nA\u015fa\u011f\u0131da, hamileler i\u00e7in egzersiz olarak yap\u0131labilecek baz\u0131 hareketler var. Hareket ediyorsan\u0131z, hafif ve ac\u0131s\u0131z olun. Uygulamalar aras\u0131nda 20\u201340 saniyelik k\u0131sa bir ara verin. Bug\u00fcn kendinizi yorgun hissediyorsan\u0131z, s\u00fcreyi k\u0131salt\u0131n ancak d\u00fczg\u00fcn tekni\u011fi koruyun.<\/p>\n\n\n\n
\n- \u201cUzun nefes\u201d nefes egzersizi (nefes kontrol\u00fc)
Rahat bir \u015fekilde oturun veya ayakta durun. Ellerinizi kaburgalar\u0131n\u0131za koyun. Burnunuzdan 3-4 saniyelik uzun bir nefes al\u0131n, sonras\u0131nda a\u011fz\u0131n\u0131zdan 5-7 saniyelik bir nefes verin, sanki yumu\u015fak bir \u015fekilde ‘mum \u00fcfl\u00fcyormu\u015f’ gibi. 6-10 d\u00f6ng\u00fc yap\u0131n.
Neden: Uzun nefes verme, gerginli\u011fi azaltmaya yard\u0131mc\u0131 olur, gev\u015femeyi destekler ve do\u011fumda faydal\u0131 olacak bir beceriyi e\u011fitir.<\/li>\n\n\n\n - D\u00f6rt ayak \u00fczerinde \u201cKedi-inek\u201d (omurga rahatlatma)
D\u00f6rt ayak \u00fczerine ge\u00e7in: eller omuzlar\u0131n alt\u0131nda, dizler kal\u00e7alar\u0131n alt\u0131nda. Nefes al\u0131rken nazik\u00e7e s\u0131rt\u0131 \u00e7ukurla\u015ft\u0131r\u0131n, nefes verirken omurgay\u0131 yuvarlay\u0131n. 8-12 tekrar yap\u0131n.
Neden: E\u011fitim, omurgay\u0131 rahatlat\u0131r, omurgadaki gerginli\u011fi azalt\u0131r ve genellikle bel a\u011fr\u0131n\u0131z varsa yard\u0131mc\u0131 olur.<\/li>\n\n\n\n - Duvara Kar\u015f\u0131 Pelvis E\u011fimi (duru\u015fu koruma)
S\u0131rt\u0131n\u0131z duvara, ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde olacak \u015fekilde durun. Nefes verirken pelvisi hafif\u00e7e \u00e7evirin ve belinizi duvara yakla\u015ft\u0131r\u0131yormu\u015f gibi yap\u0131n, nefes al\u0131rken n\u00f6tr pozisyona geri d\u00f6n\u00fcn. 10-12 tekrar.
Neden: Bu, g\u00f6vde kaslar\u0131n\u0131 yumu\u015fak bir \u015fekilde harekete ge\u00e7irir, duru\u015fu destekler ve bel b\u00f6lgesindeki a\u015f\u0131r\u0131 y\u00fcklenmeyi azalt\u0131r.<\/li>\n\n\n\n - Kegel Egzersizleri (pelvik taban kaslar\u0131)
Oturun veya yan yat\u0131n. Pelvik taban kaslar\u0131n\u0131 2-3 saniye boyunca hafif\u00e7e “\u00e7ekin”, ard\u0131ndan 4-6 saniye boyunca tamamen serbest b\u0131rak\u0131n. 8-12 tekrar.
Neden: Do\u011fuma haz\u0131rl\u0131k a\u00e7\u0131s\u0131ndan sadece kaslar\u0131 s\u0131kmak de\u011fil, ayn\u0131 zamanda gev\u015fetmek de \u00f6nemlidir. Kegel egzersizleri, pelvik taban kaslar\u0131n\u0131 hissetmeye ve onlar\u0131 daha iyi kontrol etmeye yard\u0131mc\u0131 olur.<\/li>\n\n\n\n - Yan yumu\u015fak esneme (g\u00f6\u011f\u00fcs b\u00f6lgesi ve s\u0131rt \u00fcst\u00fc)
Sol taraf\u0131n\u0131za yat\u0131n, dizlerinizi hafif\u00e7e b\u00fck\u00fcn, ba\u015f\u0131n\u0131z\u0131n alt\u0131na bir yast\u0131k koyun. Sa\u011f kolunuzu \u00f6ne do\u011fru uzat\u0131n, ard\u0131ndan yava\u015f\u00e7a \u201ca\u00e7\u0131l\u0131n\u201d: kolunuzu geriye do\u011fru \u00e7ekin ve g\u00f6zlerinizle elinizi takip edin. 6\u20138 tekrar, ard\u0131ndan e\u011fer rahatsa di\u011fer tarafta tekrarlay\u0131n.
Neden: Bu uygulama, \u00fcst omurga b\u00f6lgesindeki gerginli\u011fi rahatlat\u0131r, nefes almay\u0131 kolayla\u015ft\u0131r\u0131r ve uzun s\u00fcre s\u0131rt \u00fcst\u00fc yatmadan rahatlama sa\u011flar.<\/li>\n<\/ol>\n\n\n\nSeriden sonra 3\u20135 dakika y\u00fcr\u00fcy\u00fc\u015f yap\u0131n. Sakin bir y\u00fcr\u00fcy\u00fc\u015f dola\u015f\u0131m\u0131 destekler ve \u00f6dem e\u011filimi varsa bacaklar\u0131n\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n
Trimesterlere g\u00f6re y\u00fck\u00fc nas\u0131l de\u011fi\u015ftirmeli<\/strong><\/h2>\n\n\n\nHamilelik ilerledik\u00e7e v\u00fccut de\u011fi\u015fir, bu y\u00fczden egzersizlerden al\u0131nan hisler de de\u011fi\u015fir. \u0130lk trimesterde genellikle daha fazla yorgunluk olur: bu g\u00fcnlerde s\u00fcreyi k\u0131salt\u0131n ve sadece nefes alma ve omurga i\u00e7in yumu\u015fak hareketleri b\u0131rak\u0131n.<\/p>\n\n\n\n
\u0130kinci trimesterde genellikle daha fazla enerji gelir, ancak kar\u0131n b\u00fcy\u00fcd\u00fck\u00e7e bel b\u00f6lgesine dikkat etmek, pelvik n\u00f6tr pozisyonu korumak ve hareket geni\u015fli\u011fini zorlamamak \u00f6nemlidir. \u00dc\u00e7\u00fcnc\u00fc trimesterde (3. trimester jimnasti\u011fi) genellikle gev\u015feme egzersizleri, nefes \u00e7al\u0131\u015fmalar\u0131, omurga bo\u015faltma ve derin e\u011filmelere gerek kalmadan hafif esneme egzersizleri daha etkili olur. MomsLab uygulamam\u0131zda, hamilelik trimesterine g\u00f6re haftal\u0131k olarak planlanm\u0131\u015f geni\u015f bir etkinlik listesi bulunmaktad\u0131r.<\/p>\n\n\n\n
Genel kural basittir: Hareket a\u011fr\u0131ya neden oluyorsa, alt kar\u0131n b\u00f6lgesinde gerginli\u011fi art\u0131r\u0131yorsa veya kendinizi k\u00f6t\u00fc hissettiriyorsa durun. Egzersizleri basitle\u015ftirin, hareket geni\u015fli\u011fini azalt\u0131n veya yan\/eller ve diz pozisyonundaki bir varyanta ge\u00e7in.<\/p>\n\n\n\n![\"\"](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/caucasian-pregnant-woman-third-trimester-doing-fitness-excercise-indoors-woman-bright-fitness-studio-with-big-windows-blonde-woman-wearing-whit-shirt-black-leggins.jpg\")
\u00dc\u00e7\u00fcnc\u00fc trimesterdeki Kafkas hamile kad\u0131n i\u00e7 mekanda fitness egzersizi yap\u0131yor. B\u00fcy\u00fck pencereleri olan ayd\u0131nl\u0131k fitness st\u00fcdyosunda kad\u0131n. Beyaz ti\u015f\u00f6rt ve siyah tayt giymi\u015f sar\u0131\u015f\u0131n kad\u0131n.<\/figcaption><\/figure>\n\n\n\nY\u00fck\u00fcn size uygun oldu\u011funu nas\u0131l anlars\u0131n\u0131z<\/strong><\/h2>\n\n\n\nEn g\u00fcvenilir g\u00f6sterge, “al\u0131\u015ft\u0131rman\u0131n nas\u0131l g\u00f6r\u00fcnd\u00fc\u011f\u00fc” de\u011fil, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda nas\u0131l hissetti\u011finizdir. Basit i\u015faretler kullan\u0131n. Egzersiz s\u0131ras\u0131nda nefesiniz d\u00fczenli ve nefes darl\u0131\u011f\u0131 olmadan k\u0131sa bir c\u00fcmle kurabiliyorsan\u0131z, y\u00fcz\u00fcn\u00fcz “yanm\u0131yorsa” ve v\u00fccudunuz birden durmay\u0131 istemiyorsa do\u011fru yoldas\u0131n\u0131z demektir. Nefesinizi tutmaya ba\u015flarsan\u0131z, a\u015f\u0131r\u0131 heyecan nedeniyle h\u0131z\u0131n\u0131 art\u0131r\u0131rsan\u0131z veya titreme olu\u015fursa \u2013 temponuzu d\u00fc\u015f\u00fcrmenin ve hareketi basitle\u015ftirmenin zaman\u0131 gelmi\u015f demektir.<\/p>\n\n\n\n
Egzersiz sonras\u0131 normal bir reaksiyon \u2013 ho\u015f bir s\u0131cakl\u0131k ve hafif yorgunluk hissidir. Anormal olan\u0131 \u2013 bitkinlik, ba\u015f a\u011fr\u0131s\u0131, “s\u0131nav sonras\u0131” hissi, uyku bozuklu\u011fu veya v\u00fccutta belirgin bir gerginlik art\u0131\u015f\u0131d\u0131r. \u0130yi bir uygulama \u2013 30\u201360 dakika sonra k\u0131sa bir kontrol yapmakt\u0131r: y\u00fcr\u00fcmek kolayla\u015ft\u0131 m\u0131, g\u00f6\u011f\u00fcs kafesiniz a\u00e7\u0131ld\u0131 m\u0131, s\u0131k\u0131\u015fm\u0131\u015f b\u00f6lge rahatlad\u0131 m\u0131. E\u011fer k\u00f6t\u00fcle\u015ftiyse, bug\u00fcn \u00e7ok fazla veya \u00e7ok h\u0131zl\u0131 oldu\u011fu anlam\u0131na gelir.<\/p>\n\n\n\n
Hamileler i\u00e7in derslerin s\u00fcrekli etkili olabilmesi i\u00e7in 1 dakikal\u0131k bir mini g\u00fcnl\u00fck tutun: tarih, ne yapt\u0131n\u0131z, 1’den 10’a kadar bir \u00f6l\u00e7ekte \u00f6ncesi ve sonras\u0131 sa\u011fl\u0131k durumu, neler ho\u015funuza gitti, bir sonraki sefer neyi \u00e7\u0131karmak istersiniz. Bu notlar sayesinde hangi hareketlerin rahatlama sa\u011flad\u0131\u011f\u0131 ve hangilerinin a\u015f\u0131r\u0131 y\u00fcklendi\u011fi g\u00f6r\u00fclebilir.<\/p>\n\n\n\n
Ve son olarak: Y\u00fck\u00fc yaln\u0131zca bir parametreyi art\u0131rarak a\u015famal\u0131 art\u0131r\u0131n. \u00d6rne\u011fin, iki tekrar eklediniz – ayn\u0131 g\u00fcn h\u0131z veya geni\u015flik eklemeyin. V\u00fccut a\u015famalar\u0131 sever: plan\u0131 yeti\u015ftirip kaybetmek yerine yar\u0131m b\u0131rakmak ve ilerlemek daha iyidir.<\/p>\n\n\n\n
Tablo: hedef \u2192 egzersiz \u2192 s\u0131k yap\u0131lan hatalar<\/strong><\/h2>\n\n\n\nBu tablo, g\u00fcnl\u00fck rutinleri anla\u015f\u0131l\u0131r bir \u015femaya d\u00f6n\u00fc\u015ft\u00fcrmeyi ve teknik hatalar\u0131 daha h\u0131zl\u0131 fark etmeyi sa\u011flar.<\/p>\n\n\n\nHedef<\/td> Uygulama<\/td> S\u00fcre<\/td> S\u0131k yap\u0131lan hatalar<\/td> Nas\u0131l d\u00fczeltilir<\/td><\/tr> Stresi azaltma<\/td> nefes egzersizleri (uzun nefes veri\u015f)<\/td> 2\u20134 dakika<\/td> omuzlar yukar\u0131da, nefes veri\u015f \u00e7ok k\u0131sa<\/td> omuzlar\u0131 indir, nefes veri\u015fi uzat<\/td><\/tr> Omurgay\u0131 hafifletme<\/td> d\u00f6rt ayak \u00fczerinde ‘kedi-inek’ duru\u015fu<\/td> 1\u20132 dakika<\/td> ‘ac\u0131ya ra\u011fmen’ hareket<\/td> hareketi yava\u015flat\u0131n, yumu\u015fak \u015fekilde hareket edin<\/td><\/tr> Duru\u015fu koruma<\/td> duvar dibinde pelvis e\u011frisi<\/td> 1\u20132 dakika<\/td> nefesi tutma<\/td> zorluk \u00e7ekmeden, d\u00fczenli nefes al\u0131n<\/td><\/tr> Pelvik taban\u0131 kontrol<\/td> Kegel egzersizi<\/td> 2\u20133 dakika<\/td> gev\u015femeden gerginlik<\/td> kaslar\u0131 gev\u015fetmek gereklidir<\/td><\/tr> \u00dcst s\u0131rt mobilitesi<\/td> yan uzanarak esneme<\/td> 2\u20133 dakika<\/td> kol ile ani hareket, acelecilik<\/td> yava\u015f\u00e7a, nefese g\u00f6re yap\u0131n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nEkstra aktivite: y\u00fcr\u00fcme, yoga, aqua aerobik<\/strong><\/h2>\n\n\n\nHamileler i\u00e7in g\u00fcnl\u00fck do\u011fru egzersizler bir temeldir, ancak aktiviteleri farkl\u0131 \u015fekillerde s\u00fcrd\u00fcrebilirsiniz. Doktor izin veriyorsa, g\u00fcn i\u00e7ine kolayca dahil edebilece\u011finiz \u015feyleri se\u00e7in:<\/p>\n\n\n\n
\n- orta h\u0131zda y\u00fcr\u00fcy\u00fc\u015fler ve gezinmeler;<\/li>\n\n\n\n
- \u00fc\u00e7 ayl\u0131k d\u00f6nemin \u00f6zelliklerini bilen bir e\u011fitmenle hamile yogas\u0131;<\/li>\n\n\n\n
- aquabic: su, omurga ve eklemlerden y\u00fck al\u0131r.<\/li>\n<\/ul>\n\n\n\n
Temel ilke – d\u00fczenli egzersiz yapmak ve \u0131l\u0131ml\u0131 y\u00fck ta\u015f\u0131mak. Daha az ama dengeli ve sa\u011fl\u0131k durumunu k\u00f6t\u00fcle\u015ftirmeden daha iyidir.<\/p>\n\n\n\n
S\u0131k\u00e7a Sorulan Sorular<\/strong><\/h2>\n\n\n\nHamileler i\u00e7in her g\u00fcn egzersiz yapmak m\u00fcmk\u00fcn m\u00fc?<\/em><\/p>\n\n\n\nE\u011fer sa\u011fl\u0131\u011f\u0131n\u0131z stabilse ve doktorunuz aktiviteyi k\u0131s\u0131tlamad\u0131ysa, genellikle 10-20 dakika s\u00fcren g\u00fcnl\u00fck egzersizler nadir yap\u0131lan uzun egzersizlerden daha iyidir. Hislerinizi takip edin ve enerjinizi koruyun.<\/p>\n\n\n\n
Egzersizlerden sonra belim a\u011fr\u0131rsa ne yapmal\u0131y\u0131m?<\/em><\/p>\n\n\n\nAmplit\u00fcd\u00fc azalt\u0131n, hamileler i\u00e7in s\u0131rt egzersizlerindeki tekni\u011fi kontrol edin ve d\u00f6rtl\u00fc veya yan duru\u015fta daha fazla hareket ekleyin. A\u011fr\u0131 artarsa veya ge\u00e7mezse, bunu doktorunuzla g\u00f6r\u00fc\u015fmek daha iyi olacakt\u0131r.<\/p>\n\n\n\n
Hamileler i\u00e7in evde jimnastik \u00fc\u00e7\u00fcnc\u00fc trimesterde uygun mu?<\/em><\/p>\n\n\n\nEvet, fazla zorlama olmadan ve s\u0131rt \u00fcst\u00fc uzun s\u00fcre kalmadan yap\u0131lan hafif bir aktivite ise uygundur. \u00dc\u00e7\u00fcnc\u00fc trimesterde genellikle nefes alma, omurgay\u0131 rahatlatma, yumu\u015fak hareketler ve gev\u015feme tercih edilir.<\/p>\n\n\n\n
Kompleks i\u00e7in fitbol gerekli mi?<\/em><\/p>\n\n\n\nFitbol kullan\u0131\u015fl\u0131d\u0131r, ancak zorunlu de\u011fildir. Ekipmans\u0131z egzersizlerle ba\u015flay\u0131n ve e\u011fer ger\u00e7ekten omurgada ve pelviste rahatl\u0131k sa\u011fl\u0131yorsa fitbolu kullanabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"
Do\u011fuma haz\u0131rl\u0131k rekorlarla alakal\u0131 de\u011fildir, omurgay\u0131 rahatlatan, daha rahat nefes almay\u0131 sa\u011flayan ve v\u00fccudu daha iyi hissetmenizi sa\u011flayan yumu\u015fak bir fiziksel aktivitedir. Makalemizde, evde karma\u015f\u0131k…<\/p>\n","protected":false},"author":15,"featured_media":14190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,742],"tags":[],"class_list":["post-14452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-yoga-tr"],"yoast_head":"\n
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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\/14452","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=14452"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14452\/revisions"}],"predecessor-version":[{"id":14453,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14452\/revisions\/14453"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/14190"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=14452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=14452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=14452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Hamileler i\u00e7in evde yap\u0131lacak egzersiz bile kurallarla ba\u015flar. Hamileler i\u00e7in egzersiz veya herhangi bir ev egzersizi program\u0131na ba\u015flamadan \u00f6nce, plan\u0131n\u0131z\u0131 doktorunuzla g\u00f6r\u00fc\u015fmek ve izin almak daha iyidir: \u00f6zellikle komplikasyonlar, y\u00fck s\u0131n\u0131rlamalar\u0131, a\u011fr\u0131lar veya istikrars\u0131z bir sa\u011fl\u0131k durumu varsa. Daha ayr\u0131nt\u0131l\u0131 bir egzersiz plan\u0131 ve egzersiz listesi i\u00e7in nitelikli bir antren\u00f6r size yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n
\u00d6nemli! E\u011fer kanama, \u015fiddetli nefes darl\u0131\u011f\u0131, ba\u015f d\u00f6nmesi, g\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131, kar\u0131nda ani a\u011fr\u0131, s\u0131v\u0131 s\u0131zmas\u0131 veya belirgin bir rahats\u0131zl\u0131k varsa egzersizi durdurun ve bir doktora ba\u015fvurun. Hamilelik s\u0131ras\u0131nda do\u011fuma haz\u0131rl\u0131k s\u00fcrecinde d\u00fczenlilik ve g\u00fcvenlik, ‘zorla dayanmak’tan daha \u00f6nemlidir.<\/p>\n\n\n\n
K\u0131sa g\u00fcvenlik kurallar\u0131:<\/p>\n\n\n\n
- \n
- orta tempolu bir tempo se\u00e7in: egzersiz yaparken nefessiz kalmadan k\u0131sa c\u00fcmleler kurabilmelisiniz;<\/li>\n\n\n\n
- ani hareketlerden, s\u0131\u00e7ramalardan ve d\u00fc\u015fme riskini art\u0131ran her \u015feyden ka\u00e7\u0131n\u0131n;<\/li>\n\n\n\n
- kendinizi nas\u0131l hissetti\u011finize g\u00f6re ara verin ve suyunuzu yan\u0131n\u0131zda bulundurun;<\/li>\n\n\n\n
- 16 haftadan sonra uzun s\u00fcre s\u0131rt \u00fcst\u00fc yatmay\u0131n: daha s\u0131k olarak d\u00f6rt ayak \u00fczerinde veya yan yatarak \u00e7al\u0131\u015fmay\u0131 tercih edin.<\/li>\n<\/ul>\n\n\n\n
Egzersiz i\u00e7in zaman ve mekan nas\u0131l se\u00e7ilir<\/strong><\/h2>\n\n\n\n
En iyi zaman, enerjinizin en y\u00fcksek oldu\u011fu zamand\u0131r. Kimisi i\u00e7in sabah, kimisi i\u00e7in g\u00fcn ortas\u0131 uygundur. Egzersizlerin d\u00fczenli olmas\u0131na \u00f6zen g\u00f6sterin: g\u00fcnde 10-20 dakika, nadiren yap\u0131lan uzun antrenmanlardan daha faydal\u0131 olabilir.<\/p>\n\n\n\n
Alan\u0131 haz\u0131rlay\u0131n: <\/p>\n\n\n\n
mat;<\/p>\n\n\n\n
destek i\u00e7in sa\u011flam bir sandalye veya duvar; <\/p>\n\n\n\n
rahat k\u0131yafetler. <\/p>\n\n\n\n
Bir egzersiz topu (fitball) faydal\u0131d\u0131r, ama zorunlu de\u011fildir: temel set onun olmadan da yap\u0131labilir.<\/p>\n\n\n\n
Ba\u015flamadan \u00f6nce k\u0131sa bir kontrol: a\u011fr\u0131 var m\u0131, kar\u0131n b\u00f6lgesinde \u00e7ekme var m\u0131, nefes almak rahat m\u0131, omurga nas\u0131l hissediyor? Bu t\u00fcr \u201cgiri\u015f kontrol\u00fc\u201d etkinli\u011fi g\u00fcvenli tutmaya ve stresi azaltmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n
<\/figure>\n\n\n\nG\u00fcnl\u00fck Program: Do\u011fuma Haz\u0131rl\u0131k i\u00e7in 5 Egzersiz<\/strong><\/h2>\n\n\n\n
A\u015fa\u011f\u0131da, hamileler i\u00e7in egzersiz olarak yap\u0131labilecek baz\u0131 hareketler var. Hareket ediyorsan\u0131z, hafif ve ac\u0131s\u0131z olun. Uygulamalar aras\u0131nda 20\u201340 saniyelik k\u0131sa bir ara verin. Bug\u00fcn kendinizi yorgun hissediyorsan\u0131z, s\u00fcreyi k\u0131salt\u0131n ancak d\u00fczg\u00fcn tekni\u011fi koruyun.<\/p>\n\n\n\n
- \n
- \u201cUzun nefes\u201d nefes egzersizi (nefes kontrol\u00fc)
Rahat bir \u015fekilde oturun veya ayakta durun. Ellerinizi kaburgalar\u0131n\u0131za koyun. Burnunuzdan 3-4 saniyelik uzun bir nefes al\u0131n, sonras\u0131nda a\u011fz\u0131n\u0131zdan 5-7 saniyelik bir nefes verin, sanki yumu\u015fak bir \u015fekilde ‘mum \u00fcfl\u00fcyormu\u015f’ gibi. 6-10 d\u00f6ng\u00fc yap\u0131n.
Neden: Uzun nefes verme, gerginli\u011fi azaltmaya yard\u0131mc\u0131 olur, gev\u015femeyi destekler ve do\u011fumda faydal\u0131 olacak bir beceriyi e\u011fitir.<\/li>\n\n\n\n - D\u00f6rt ayak \u00fczerinde \u201cKedi-inek\u201d (omurga rahatlatma)
D\u00f6rt ayak \u00fczerine ge\u00e7in: eller omuzlar\u0131n alt\u0131nda, dizler kal\u00e7alar\u0131n alt\u0131nda. Nefes al\u0131rken nazik\u00e7e s\u0131rt\u0131 \u00e7ukurla\u015ft\u0131r\u0131n, nefes verirken omurgay\u0131 yuvarlay\u0131n. 8-12 tekrar yap\u0131n.
Neden: E\u011fitim, omurgay\u0131 rahatlat\u0131r, omurgadaki gerginli\u011fi azalt\u0131r ve genellikle bel a\u011fr\u0131n\u0131z varsa yard\u0131mc\u0131 olur.<\/li>\n\n\n\n - Duvara Kar\u015f\u0131 Pelvis E\u011fimi (duru\u015fu koruma)
S\u0131rt\u0131n\u0131z duvara, ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde olacak \u015fekilde durun. Nefes verirken pelvisi hafif\u00e7e \u00e7evirin ve belinizi duvara yakla\u015ft\u0131r\u0131yormu\u015f gibi yap\u0131n, nefes al\u0131rken n\u00f6tr pozisyona geri d\u00f6n\u00fcn. 10-12 tekrar.
Neden: Bu, g\u00f6vde kaslar\u0131n\u0131 yumu\u015fak bir \u015fekilde harekete ge\u00e7irir, duru\u015fu destekler ve bel b\u00f6lgesindeki a\u015f\u0131r\u0131 y\u00fcklenmeyi azalt\u0131r.<\/li>\n\n\n\n - Kegel Egzersizleri (pelvik taban kaslar\u0131)
Oturun veya yan yat\u0131n. Pelvik taban kaslar\u0131n\u0131 2-3 saniye boyunca hafif\u00e7e “\u00e7ekin”, ard\u0131ndan 4-6 saniye boyunca tamamen serbest b\u0131rak\u0131n. 8-12 tekrar.
Neden: Do\u011fuma haz\u0131rl\u0131k a\u00e7\u0131s\u0131ndan sadece kaslar\u0131 s\u0131kmak de\u011fil, ayn\u0131 zamanda gev\u015fetmek de \u00f6nemlidir. Kegel egzersizleri, pelvik taban kaslar\u0131n\u0131 hissetmeye ve onlar\u0131 daha iyi kontrol etmeye yard\u0131mc\u0131 olur.<\/li>\n\n\n\n - Yan yumu\u015fak esneme (g\u00f6\u011f\u00fcs b\u00f6lgesi ve s\u0131rt \u00fcst\u00fc)
Sol taraf\u0131n\u0131za yat\u0131n, dizlerinizi hafif\u00e7e b\u00fck\u00fcn, ba\u015f\u0131n\u0131z\u0131n alt\u0131na bir yast\u0131k koyun. Sa\u011f kolunuzu \u00f6ne do\u011fru uzat\u0131n, ard\u0131ndan yava\u015f\u00e7a \u201ca\u00e7\u0131l\u0131n\u201d: kolunuzu geriye do\u011fru \u00e7ekin ve g\u00f6zlerinizle elinizi takip edin. 6\u20138 tekrar, ard\u0131ndan e\u011fer rahatsa di\u011fer tarafta tekrarlay\u0131n.
Neden: Bu uygulama, \u00fcst omurga b\u00f6lgesindeki gerginli\u011fi rahatlat\u0131r, nefes almay\u0131 kolayla\u015ft\u0131r\u0131r ve uzun s\u00fcre s\u0131rt \u00fcst\u00fc yatmadan rahatlama sa\u011flar.<\/li>\n<\/ol>\n\n\n\nSeriden sonra 3\u20135 dakika y\u00fcr\u00fcy\u00fc\u015f yap\u0131n. Sakin bir y\u00fcr\u00fcy\u00fc\u015f dola\u015f\u0131m\u0131 destekler ve \u00f6dem e\u011filimi varsa bacaklar\u0131n\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n
Trimesterlere g\u00f6re y\u00fck\u00fc nas\u0131l de\u011fi\u015ftirmeli<\/strong><\/h2>\n\n\n\n
Hamilelik ilerledik\u00e7e v\u00fccut de\u011fi\u015fir, bu y\u00fczden egzersizlerden al\u0131nan hisler de de\u011fi\u015fir. \u0130lk trimesterde genellikle daha fazla yorgunluk olur: bu g\u00fcnlerde s\u00fcreyi k\u0131salt\u0131n ve sadece nefes alma ve omurga i\u00e7in yumu\u015fak hareketleri b\u0131rak\u0131n.<\/p>\n\n\n\n
\u0130kinci trimesterde genellikle daha fazla enerji gelir, ancak kar\u0131n b\u00fcy\u00fcd\u00fck\u00e7e bel b\u00f6lgesine dikkat etmek, pelvik n\u00f6tr pozisyonu korumak ve hareket geni\u015fli\u011fini zorlamamak \u00f6nemlidir. \u00dc\u00e7\u00fcnc\u00fc trimesterde (3. trimester jimnasti\u011fi) genellikle gev\u015feme egzersizleri, nefes \u00e7al\u0131\u015fmalar\u0131, omurga bo\u015faltma ve derin e\u011filmelere gerek kalmadan hafif esneme egzersizleri daha etkili olur. MomsLab uygulamam\u0131zda, hamilelik trimesterine g\u00f6re haftal\u0131k olarak planlanm\u0131\u015f geni\u015f bir etkinlik listesi bulunmaktad\u0131r.<\/p>\n\n\n\n
Genel kural basittir: Hareket a\u011fr\u0131ya neden oluyorsa, alt kar\u0131n b\u00f6lgesinde gerginli\u011fi art\u0131r\u0131yorsa veya kendinizi k\u00f6t\u00fc hissettiriyorsa durun. Egzersizleri basitle\u015ftirin, hareket geni\u015fli\u011fini azalt\u0131n veya yan\/eller ve diz pozisyonundaki bir varyanta ge\u00e7in.<\/p>\n\n\n\n
\u00dc\u00e7\u00fcnc\u00fc trimesterdeki Kafkas hamile kad\u0131n i\u00e7 mekanda fitness egzersizi yap\u0131yor. B\u00fcy\u00fck pencereleri olan ayd\u0131nl\u0131k fitness st\u00fcdyosunda kad\u0131n. Beyaz ti\u015f\u00f6rt ve siyah tayt giymi\u015f sar\u0131\u015f\u0131n kad\u0131n.<\/figcaption><\/figure>\n\n\n\n Y\u00fck\u00fcn size uygun oldu\u011funu nas\u0131l anlars\u0131n\u0131z<\/strong><\/h2>\n\n\n\n
En g\u00fcvenilir g\u00f6sterge, “al\u0131\u015ft\u0131rman\u0131n nas\u0131l g\u00f6r\u00fcnd\u00fc\u011f\u00fc” de\u011fil, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda nas\u0131l hissetti\u011finizdir. Basit i\u015faretler kullan\u0131n. Egzersiz s\u0131ras\u0131nda nefesiniz d\u00fczenli ve nefes darl\u0131\u011f\u0131 olmadan k\u0131sa bir c\u00fcmle kurabiliyorsan\u0131z, y\u00fcz\u00fcn\u00fcz “yanm\u0131yorsa” ve v\u00fccudunuz birden durmay\u0131 istemiyorsa do\u011fru yoldas\u0131n\u0131z demektir. Nefesinizi tutmaya ba\u015flarsan\u0131z, a\u015f\u0131r\u0131 heyecan nedeniyle h\u0131z\u0131n\u0131 art\u0131r\u0131rsan\u0131z veya titreme olu\u015fursa \u2013 temponuzu d\u00fc\u015f\u00fcrmenin ve hareketi basitle\u015ftirmenin zaman\u0131 gelmi\u015f demektir.<\/p>\n\n\n\n
Egzersiz sonras\u0131 normal bir reaksiyon \u2013 ho\u015f bir s\u0131cakl\u0131k ve hafif yorgunluk hissidir. Anormal olan\u0131 \u2013 bitkinlik, ba\u015f a\u011fr\u0131s\u0131, “s\u0131nav sonras\u0131” hissi, uyku bozuklu\u011fu veya v\u00fccutta belirgin bir gerginlik art\u0131\u015f\u0131d\u0131r. \u0130yi bir uygulama \u2013 30\u201360 dakika sonra k\u0131sa bir kontrol yapmakt\u0131r: y\u00fcr\u00fcmek kolayla\u015ft\u0131 m\u0131, g\u00f6\u011f\u00fcs kafesiniz a\u00e7\u0131ld\u0131 m\u0131, s\u0131k\u0131\u015fm\u0131\u015f b\u00f6lge rahatlad\u0131 m\u0131. E\u011fer k\u00f6t\u00fcle\u015ftiyse, bug\u00fcn \u00e7ok fazla veya \u00e7ok h\u0131zl\u0131 oldu\u011fu anlam\u0131na gelir.<\/p>\n\n\n\n
Hamileler i\u00e7in derslerin s\u00fcrekli etkili olabilmesi i\u00e7in 1 dakikal\u0131k bir mini g\u00fcnl\u00fck tutun: tarih, ne yapt\u0131n\u0131z, 1’den 10’a kadar bir \u00f6l\u00e7ekte \u00f6ncesi ve sonras\u0131 sa\u011fl\u0131k durumu, neler ho\u015funuza gitti, bir sonraki sefer neyi \u00e7\u0131karmak istersiniz. Bu notlar sayesinde hangi hareketlerin rahatlama sa\u011flad\u0131\u011f\u0131 ve hangilerinin a\u015f\u0131r\u0131 y\u00fcklendi\u011fi g\u00f6r\u00fclebilir.<\/p>\n\n\n\n
Ve son olarak: Y\u00fck\u00fc yaln\u0131zca bir parametreyi art\u0131rarak a\u015famal\u0131 art\u0131r\u0131n. \u00d6rne\u011fin, iki tekrar eklediniz – ayn\u0131 g\u00fcn h\u0131z veya geni\u015flik eklemeyin. V\u00fccut a\u015famalar\u0131 sever: plan\u0131 yeti\u015ftirip kaybetmek yerine yar\u0131m b\u0131rakmak ve ilerlemek daha iyidir.<\/p>\n\n\n\n
Tablo: hedef \u2192 egzersiz \u2192 s\u0131k yap\u0131lan hatalar<\/strong><\/h2>\n\n\n\n
Bu tablo, g\u00fcnl\u00fck rutinleri anla\u015f\u0131l\u0131r bir \u015femaya d\u00f6n\u00fc\u015ft\u00fcrmeyi ve teknik hatalar\u0131 daha h\u0131zl\u0131 fark etmeyi sa\u011flar.<\/p>\n\n\n\n
Hedef<\/td> Uygulama<\/td> S\u00fcre<\/td> S\u0131k yap\u0131lan hatalar<\/td> Nas\u0131l d\u00fczeltilir<\/td><\/tr> Stresi azaltma<\/td> nefes egzersizleri (uzun nefes veri\u015f)<\/td> 2\u20134 dakika<\/td> omuzlar yukar\u0131da, nefes veri\u015f \u00e7ok k\u0131sa<\/td> omuzlar\u0131 indir, nefes veri\u015fi uzat<\/td><\/tr> Omurgay\u0131 hafifletme<\/td> d\u00f6rt ayak \u00fczerinde ‘kedi-inek’ duru\u015fu<\/td> 1\u20132 dakika<\/td> ‘ac\u0131ya ra\u011fmen’ hareket<\/td> hareketi yava\u015flat\u0131n, yumu\u015fak \u015fekilde hareket edin<\/td><\/tr> Duru\u015fu koruma<\/td> duvar dibinde pelvis e\u011frisi<\/td> 1\u20132 dakika<\/td> nefesi tutma<\/td> zorluk \u00e7ekmeden, d\u00fczenli nefes al\u0131n<\/td><\/tr> Pelvik taban\u0131 kontrol<\/td> Kegel egzersizi<\/td> 2\u20133 dakika<\/td> gev\u015femeden gerginlik<\/td> kaslar\u0131 gev\u015fetmek gereklidir<\/td><\/tr> \u00dcst s\u0131rt mobilitesi<\/td> yan uzanarak esneme<\/td> 2\u20133 dakika<\/td> kol ile ani hareket, acelecilik<\/td> yava\u015f\u00e7a, nefese g\u00f6re yap\u0131n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Ekstra aktivite: y\u00fcr\u00fcme, yoga, aqua aerobik<\/strong><\/h2>\n\n\n\n
Hamileler i\u00e7in g\u00fcnl\u00fck do\u011fru egzersizler bir temeldir, ancak aktiviteleri farkl\u0131 \u015fekillerde s\u00fcrd\u00fcrebilirsiniz. Doktor izin veriyorsa, g\u00fcn i\u00e7ine kolayca dahil edebilece\u011finiz \u015feyleri se\u00e7in:<\/p>\n\n\n\n
- \n
- orta h\u0131zda y\u00fcr\u00fcy\u00fc\u015fler ve gezinmeler;<\/li>\n\n\n\n
- \u00fc\u00e7 ayl\u0131k d\u00f6nemin \u00f6zelliklerini bilen bir e\u011fitmenle hamile yogas\u0131;<\/li>\n\n\n\n
- aquabic: su, omurga ve eklemlerden y\u00fck al\u0131r.<\/li>\n<\/ul>\n\n\n\n
Temel ilke – d\u00fczenli egzersiz yapmak ve \u0131l\u0131ml\u0131 y\u00fck ta\u015f\u0131mak. Daha az ama dengeli ve sa\u011fl\u0131k durumunu k\u00f6t\u00fcle\u015ftirmeden daha iyidir.<\/p>\n\n\n\n
S\u0131k\u00e7a Sorulan Sorular<\/strong><\/h2>\n\n\n\n
Hamileler i\u00e7in her g\u00fcn egzersiz yapmak m\u00fcmk\u00fcn m\u00fc?<\/em><\/p>\n\n\n\n
E\u011fer sa\u011fl\u0131\u011f\u0131n\u0131z stabilse ve doktorunuz aktiviteyi k\u0131s\u0131tlamad\u0131ysa, genellikle 10-20 dakika s\u00fcren g\u00fcnl\u00fck egzersizler nadir yap\u0131lan uzun egzersizlerden daha iyidir. Hislerinizi takip edin ve enerjinizi koruyun.<\/p>\n\n\n\n
Egzersizlerden sonra belim a\u011fr\u0131rsa ne yapmal\u0131y\u0131m?<\/em><\/p>\n\n\n\n
Amplit\u00fcd\u00fc azalt\u0131n, hamileler i\u00e7in s\u0131rt egzersizlerindeki tekni\u011fi kontrol edin ve d\u00f6rtl\u00fc veya yan duru\u015fta daha fazla hareket ekleyin. A\u011fr\u0131 artarsa veya ge\u00e7mezse, bunu doktorunuzla g\u00f6r\u00fc\u015fmek daha iyi olacakt\u0131r.<\/p>\n\n\n\n
Hamileler i\u00e7in evde jimnastik \u00fc\u00e7\u00fcnc\u00fc trimesterde uygun mu?<\/em><\/p>\n\n\n\n
Evet, fazla zorlama olmadan ve s\u0131rt \u00fcst\u00fc uzun s\u00fcre kalmadan yap\u0131lan hafif bir aktivite ise uygundur. \u00dc\u00e7\u00fcnc\u00fc trimesterde genellikle nefes alma, omurgay\u0131 rahatlatma, yumu\u015fak hareketler ve gev\u015feme tercih edilir.<\/p>\n\n\n\n
Kompleks i\u00e7in fitbol gerekli mi?<\/em><\/p>\n\n\n\n
Fitbol kullan\u0131\u015fl\u0131d\u0131r, ancak zorunlu de\u011fildir. Ekipmans\u0131z egzersizlerle ba\u015flay\u0131n ve e\u011fer ger\u00e7ekten omurgada ve pelviste rahatl\u0131k sa\u011fl\u0131yorsa fitbolu kullanabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"
Do\u011fuma haz\u0131rl\u0131k rekorlarla alakal\u0131 de\u011fildir, omurgay\u0131 rahatlatan, daha rahat nefes almay\u0131 sa\u011flayan ve v\u00fccudu daha iyi hissetmenizi sa\u011flayan yumu\u015fak bir fiziksel aktivitedir. Makalemizde, evde karma\u015f\u0131k…<\/p>\n","protected":false},"author":15,"featured_media":14190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,742],"tags":[],"class_list":["post-14452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-yoga-tr"],"yoast_head":"\n
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- \u201cUzun nefes\u201d nefes egzersizi (nefes kontrol\u00fc)