{"id":3124,"date":"2023-06-05T10:01:00","date_gmt":"2023-06-05T07:01:00","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=3124"},"modified":"2023-06-02T17:33:04","modified_gmt":"2023-06-02T14:33:04","slug":"hamilelikte-yuruyus-ne-zaman-yapilmalidir","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/hamilelikte-yuruyus-ne-zaman-yapilmalidir\/","title":{"rendered":"Hamilelikte Y\u00fcr\u00fcy\u00fc\u015f Ne Zaman Yap\u0131lmal\u0131d\u0131r?"},"content":{"rendered":"\n<p>Hamile oldu\u011funuzu \u00f6\u011frenir \u00f6\u011frenmez y\u00fcr\u00fcmeye ba\u015flayabilirsiniz.\u00a0Sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan herhangi bir sorununuz yoksa ilk <a href=\"https:\/\/annelertoplandik.com\/blog\/gebelikte-hangi-trimesterinde-nasil-beslenmelisin\/\">trimester<\/a>\u2019den itibaren hamilelikte y\u00fcr\u00fcy\u00fc\u015f yapmaya ba\u015flayabilirsiniz.<\/p>\n\n\n\n<p>Hamile olsan\u0131z da olmasan\u0131z da y\u00fcr\u00fcmek en iyi egzersiz y\u00f6ntemlerinden biridir. Mevcut fiziki durumunuza g\u00f6re hamilelikte y\u00fcr\u00fcy\u00fc\u015f miktar\u0131n\u0131 kolayca art\u0131rabilir veya azaltabilirsiniz. \u015eimdi neden s\u0131k s\u0131k y\u00fcr\u00fcmeniz gerekti\u011finden bahsedelim.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelikte y\u00fcr\u00fcy\u00fc\u015f neden \u00f6nemlidir?<\/strong><\/h2>\n\n\n\n<p>Sorabilece\u011finiz bir sonraki soru \u015fudur: Hamilelikte y\u00fcr\u00fcmek iyi midir?<\/p>\n\n\n\n<p>Evet!&nbsp;Birka\u00e7 nedenden dolay\u0131 hamileli\u011finiz boyunca y\u00fcr\u00fcmeniz \u00e7ok \u00f6nemlidir.<\/p>\n\n\n\n<p>Bunun en \u00f6nemli nedeni kan p\u0131ht\u0131lar\u0131n\u0131n olu\u015fumunu \u00f6nlemektir.<\/p>\n\n\n\n<p>Gebelik hiper p\u0131ht\u0131la\u015fma durumudur.&nbsp;Bu durum, hamileyken v\u00fccudunuzun kan p\u0131ht\u0131 olu\u015fumuna daha yatk\u0131n oldu\u011fu anlam\u0131na gelir.<\/p>\n\n\n\n<p>Bunun nedeni:&nbsp;<\/p>\n\n\n\n<ul><li>Y\u00fcksek \u00f6strojen seviyeleri,<\/li><li>Azalan anti-trombotik (p\u0131ht\u0131la\u015fma) seviyeleri<\/li><li>Azalan fiziksel aktivite<\/li><\/ul>\n\n\n\n<p>\u0130lk iki duruma m\u00fcdahale etmeniz \u00e7ok zordur. Ancak \u00fc\u00e7\u00fcnc\u00fc ile ilgili kesinlikle bir \u015feyler yapabilirsiniz!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelikte y\u00fcr\u00fcmenin di\u011fer \u00f6nemli faydalar\u0131<\/strong><\/h2>\n\n\n\n<ul><li><strong>Geli\u015ftirilmi\u015f dola\u015f\u0131m<\/strong><\/li><\/ul>\n\n\n\n<p>Hamilelik ilerledik\u00e7e b\u00fcy\u00fcyen rahim, pelvik b\u00f6lgedeki baz\u0131 kan damarlar\u0131n\u0131 s\u0131k\u0131\u015ft\u0131rmaya ba\u015flayacakt\u0131r.&nbsp;Bu, ven\u00f6z staz olarak bilinen bir durum yarat\u0131r.&nbsp;Y\u00fcr\u00fcmek, alt v\u00fccudunuzdaki kan\u0131n kalbinize geri d\u00f6nmesine yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<ul><li><strong>Geli\u015ftirilmi\u015f kas g\u00fcc\u00fc<\/strong><\/li><\/ul>\n\n\n\n<p>Y\u00fcr\u00fcmek, alt v\u00fccudunuzdaki t\u00fcm ana kas gruplar\u0131n\u0131 harekete ge\u00e7irecektir.&nbsp;Bu kaslar, kuadriseps, hamstringler, add\u00fckt\u00f6rler ve gluteal kaslar\u0131d\u0131r.<\/p>\n\n\n\n<ul><li><strong>Potansiyel kilo kontrol\u00fc<\/strong><\/li><\/ul>\n\n\n\n<p>Y\u00fcr\u00fcmek bir egzersiz \u015feklidir.&nbsp;\u00c7ok olmasa da biraz kalori yakacakt\u0131r.&nbsp;Do\u011fru beslenme ile birlikte d\u00fczenli bir y\u00fcr\u00fcy\u00fc\u015f yapmak, hamilelikte kilonuzu kontrol alt\u0131nda tutman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<ul><li><strong>Kan \u015fekeri kontrol\u00fc<\/strong><\/li><\/ul>\n\n\n\n<p>Benzer \u015fekilde, egzersizin kan \u015fekeri d\u00fczenlemesini iyile\u015ftirdi\u011fi bilinmektedir.&nbsp;Tek ba\u015f\u0131na egzersizin gestasyonel diyabetin geli\u015fimini engelleyip engelleyemeyece\u011fi belli de\u011fildir, ancak denemenin \u00e7ok az olumsuz yan\u0131 vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>S\u0131rt a\u011fr\u0131s\u0131 tedavisi<\/strong><\/li><\/ul>\n\n\n\n<p>Do\u011fru \u015fekilde yap\u0131l\u0131rsa, y\u00fcr\u00fcmek hamilelik s\u0131ras\u0131nda ya\u015fayabilece\u011finiz baz\u0131 s\u0131rt rahats\u0131zl\u0131\u011f\u0131n\u0131 gidermeye de yard\u0131mc\u0131 olabilir.\u00a0S\u0131rt a\u011fr\u0131s\u0131n\u0131n \u00e7o\u011fu, pelvik hizalanman\u0131zdaki bir de\u011fi\u015fiklikten kaynaklan\u0131r ve bu da anterior pelvik tilt olarak bilinen bir duruma yol a\u00e7ar.\u00a0<a href=\"https:\/\/annelertoplandik.com\/blog\/bebeklerde-kalca-cikikligi-belirtileri-ve-tedavisi\/\">Kal\u00e7a<\/a> kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek, do\u011fal pelvik dizilimi yeniden sa\u011flamaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<ul><li><strong>Ruh haline faydas\u0131<\/strong><\/li><\/ul>\n\n\n\n<p><a href=\"https:\/\/annelertoplandik.com\/blog\/hamilelikte-egzersiz-yaparken-nelere-dikkat-edilmeli\/\">Egzersiz<\/a> ve ruh hali iyile\u015ftirme aras\u0131nda iyi bir ba\u011flant\u0131 vard\u0131r.\u00a0Bunun nedeni egzersiz yapt\u0131ktan sonra meydana gelen do\u011fal endorfin sal\u0131n\u0131m\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelikte y\u00fcr\u00fcy\u00fc\u015f ne kadar olmal\u0131?<\/strong><\/h2>\n\n\n\n<p>\u0130lk ba\u015flad\u0131\u011f\u0131n\u0131zda, her seferinde 10 dakika y\u00fcr\u00fcmenizi ve v\u00fccudunuzun nas\u0131l tepki verdi\u011fini g\u00f6rmenizi \u00f6neririm. Bunu \u00e7ok fazla yorulmadan yapabiliyorsan\u0131z g\u00fcnde 2 veya 3 kez 10 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 deneyebilirsiniz. Bu kolayla\u015ft\u0131\u011f\u0131nda, g\u00fcnde bir kez 15-20 dakikal\u0131k bir y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kabilirsiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-1024x576.jpg\" alt=\"hamilelikte y\u00fcr\u00fcy\u00fc\u015f\" class=\"wp-image-3126\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-1024x576.jpg 1024w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-300x169.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-768x432.jpg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-696x392.jpg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-1068x601.jpg 1068w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327-746x420.jpg 746w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-yu\u0308ru\u0308yu\u0308s\u0327.jpg 1100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamile bir kad\u0131n g\u00fcnde ka\u00e7 ad\u0131m y\u00fcr\u00fcmelidir?<\/strong><\/h2>\n\n\n\n<p>Hamilelikte her g\u00fcn atman\u0131z gereken belirli bir ad\u0131m yoktur.&nbsp;<\/p>\n\n\n\n<p>Ne kadar y\u00fcr\u00fcmeniz gerekti\u011fini belirlemenin en iyi yolu \u015fudur:<\/p>\n\n\n\n<p>V\u00fccudunuzu dinleyin!<\/p>\n\n\n\n<ul><li>Kendinizi iyi hissediyorsan\u0131z, biraz daha fazlas\u0131n\u0131 yapmaktan \u00e7ekinmeyin.<\/li><li>Yorgun hissediyorsan\u0131z, o zaman kesin.<\/li><\/ul>\n\n\n\n<p>Asla kendinizi a\u015f\u0131r\u0131 zorlamamak veya t\u00fckenme noktas\u0131na kadar y\u00fcr\u00fcmekten ka\u00e7\u0131n\u0131n. Hamilelikte y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda susuz kalmamaya \u00e7al\u0131\u015f\u0131n, rahat ayakkab\u0131lar giyin, hava \u015fartlar\u0131n\u0131 mutlaka dikkate al\u0131n. Ayr\u0131ca \u00fc\u00e7\u00fcnc\u00fc trimesterde destek i\u00e7in hamile kemeri kullanabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamile oldu\u011funuzu \u00f6\u011frenir \u00f6\u011frenmez y\u00fcr\u00fcmeye ba\u015flayabilirsiniz.\u00a0Sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan herhangi bir sorununuz yoksa ilk trimester\u2019den itibaren hamilelikte y\u00fcr\u00fcy\u00fc\u015f yapmaya ba\u015flayabilirsiniz. Hamile olsan\u0131z da olmasan\u0131z da y\u00fcr\u00fcmek en iyi egzersiz y\u00f6ntemlerinden biridir. Mevcut fiziki durumunuza g\u00f6re hamilelikte y\u00fcr\u00fcy\u00fc\u015f miktar\u0131n\u0131 kolayca art\u0131rabilir veya azaltabilirsiniz. \u015eimdi neden s\u0131k s\u0131k y\u00fcr\u00fcmeniz gerekti\u011finden bahsedelim. Hamilelikte y\u00fcr\u00fcy\u00fc\u015f neden \u00f6nemlidir? Sorabilece\u011finiz bir sonraki soru [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3125,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[28],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamilelikte Y\u00fcr\u00fcy\u00fc\u015f Ne Zaman Yap\u0131lmal\u0131d\u0131r? | Anneler Topland\u0131k<\/title>\n<meta name=\"description\" content=\"Sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan herhangi bir sorununuz yoksa ilk trimester\u2019den itibaren hamilelikte y\u00fcr\u00fcy\u00fc\u015f yapmaya ba\u015flayabilirsiniz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/annelertoplandik.com\/blog\/hamilelikte-yuruyus-ne-zaman-yapilmalidir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelikte Y\u00fcr\u00fcy\u00fc\u015f Ne Zaman Yap\u0131lmal\u0131d\u0131r? 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