{"id":3316,"date":"2020-11-11T11:53:00","date_gmt":"2020-11-11T08:53:00","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=3316"},"modified":"2020-11-13T11:56:55","modified_gmt":"2020-11-13T08:56:55","slug":"hamilelikte-egzersiz-neden-oncelik-haline-getirilmeli","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/hamilelikte-egzersiz-neden-oncelik-haline-getirilmeli\/","title":{"rendered":"Hamilelikte Egzersiz Neden \u00d6ncelik Haline Getirilmeli?"},"content":{"rendered":"\n

Hepimiz d\u00fczenli egzersizin sa\u011fl\u0131kl\u0131 ya\u015fam tarz\u0131n\u0131n bir par\u00e7as\u0131 oldu\u011funu biliyoruz.\u00a0Ancak hamilelikte egzersiz ayr\u0131 bir \u00f6nem ta\u015f\u0131maktad\u0131r.\u00a0Hem genel sa\u011fl\u0131\u011f\u0131m\u0131z hem de bebe\u011fimizin sa\u011fl\u0131\u011f\u0131 i\u00e7in hamilelik s\u0131ras\u0131nda zindeli\u011fimizi s\u00fcrd\u00fcrmemiz i\u00e7in bir\u00e7ok neden vard\u0131r.\u00a0Hamilelikte egzersiz yapman\u0131n temel faydalar\u0131 aras\u0131nda kardiyovask\u00fcler zindelik ve g\u00fc\u00e7, geli\u015ftirilmi\u015f hareketlilik ve esneklik, artan ba\u011f\u0131\u015f\u0131kl\u0131k, nefes alma teknikleri ve zihinsel sa\u011fl\u0131k yer al\u0131r.\u00a0Kendi egzersizimizi bir \u00f6ncelik haline getirerek bebe\u011fimizin sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftiririz. Ayr\u0131ca hamilelik s\u0131ras\u0131nda v\u00fccudumuza uygulanan bask\u0131 ile daha iyi ba\u015fa \u00e7\u0131kabilir, bebek i\u00e7eride b\u00fcy\u00fcrken geli\u015fme yetene\u011fimizi geli\u015ftiririz.\u00a0Hamileli\u011fe \u00f6zg\u00fc birka\u00e7 de\u011fi\u015fiklik takip edildi\u011fi s\u00fcrece, hamilelik s\u0131ras\u0131nda egzersiz yapmak, do\u011fum sonras\u0131 egzersiz yapmak gibi tamamen g\u00fcvenlidir.<\/p>\n\n\n\n

Hamilelikte egzersiz<\/strong><\/h2>\n\n\n\n
\"Hamilelikte<\/figure>\n\n\n\n

\u0130lk \u00f6ncelik, duru\u015funuzu, ruh halinizi iyile\u015ftirece\u011fi, do\u011fum i\u00e7in dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131raca\u011f\u0131, s\u0131rt a\u011fr\u0131s\u0131 ve yorgunluktan kaynaklanan herhangi bir rahats\u0131zl\u0131\u011f\u0131 azaltaca\u011f\u0131 i\u00e7in sabahlar\u0131 her g\u00fcn 30 dakika y\u00fcr\u00fcyerek d\u00fczenli kardiyovask\u00fcler zindeli\u011fi korumakt\u0131r.<\/p>\n\n\n\n

A\u011f\u0131rl\u0131k kald\u0131rmak kas tonusunu ve \u015feklini art\u0131rd\u0131\u011f\u0131 i\u00e7in kuvvet antrenman\u0131 \u015fiddetle tavsiye edilir (doktor kontrol\u00fcnde). Hamilelik s\u0131ras\u0131nda, daha fazla tekrar yap\u0131n, ancak hamileli\u011finiz ilerledik\u00e7e, \u00f6zellikle son \u00fc\u00e7 ayl\u0131k d\u00f6nemde daha hafif a\u011f\u0131rl\u0131klar kullan\u0131n. Bebe\u011finiz do\u011fduktan sonra, do\u011fumdan yakla\u015f\u0131k alt\u0131 hafta sonra v\u00fccut iyile\u015fene kadar 5 kg’dan fazla olmayan el a\u011f\u0131rl\u0131klar\u0131, daha az tekrar kullanarak hafif kuvvet antrenman\u0131 yapabilirsiniz.<\/p>\n\n\n\n

Hamilelik s\u0131ras\u0131nda yoga ve pilates, dokuz ay boyunca v\u00fccudu desteklemek i\u00e7in esnekli\u011fi te\u015fvik edecek ve duru\u015fu geli\u015ftirecektir. Kal\u00e7a a\u00e7\u0131c\u0131lar, hamilelik s\u0131rt a\u011fr\u0131lar\u0131n\u0131 hafifletir ve hormonlar devreye girdi\u011finde stresi azalt\u0131r. Pilates ve yoga gibi egzersizler, d\u00fc\u015f\u00fck etkili bir kas uzatma sa\u011flar. Reformer pilates, g\u00fcc\u00fc te\u015fvik etmek i\u00e7in pelvik taban egzersizlerini kulland\u0131\u011f\u0131 i\u00e7in t\u00fcm trimesterde tamamlanabilir. G\u00fcnl\u00fck olarak esneme do\u011fumu, esnekli\u011fi ve geli\u015fmi\u015f nefes alma tekniklerini korumaya yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n

Y\u00fczme ise destekleyici oldu\u011fu kadar sakinle\u015ftirici ve rahats\u0131zl\u0131\u011f\u0131 azaltt\u0131\u011f\u0131 i\u00e7in hamilelik s\u0131ras\u0131nda da b\u00fcy\u00fck faydalar\u0131 vard\u0131r. Sudaki hafiflik hissi eklemleri rahatlat\u0131r ve v\u00fccuttaki herhangi bir su tutulmas\u0131n\u0131 ortadan kald\u0131r\u0131r. <\/p>\n\n\n\n

Zihinsel sa\u011fl\u0131k i\u00e7in egzersiz<\/strong><\/h2>\n\n\n\n

Hamilelik s\u0131ras\u0131nda kendi sa\u011fl\u0131\u011f\u0131n\u0131za zaman ay\u0131rarak, iyi bir rutin olu\u015fturmay\u0131 te\u015fvik ediyorsunuz. Sa\u011fl\u0131kl\u0131 v\u00fccuda sahip olman\u0131n yan\u0131 s\u0131ra kendinize zaman ay\u0131rman\u0131n, do\u011fum sonras\u0131 depresyonun \u00f6zelliklerini hafifletti\u011fi ve sizi daha mutlu, daha dengeli bir do\u011fum sonras\u0131 deneyime haz\u0131rlad\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015ft\u0131r. <\/p>\n\n\n\n

En pratik hamilelik egzersizleri<\/strong><\/h2>\n\n\n\n

\u0130lk Trimester –<\/strong> y\u00fcr\u00fcme, hafif ko\u015fu, kuvvet temelli antrenman, yoga, bisiklete binme ve temel b\u00fckme ve omurga rotasyonel kar\u0131n egzersizleri.<\/p>\n\n\n\n

\u0130kinci Trimester –<\/strong> y\u00fcr\u00fcme, hafif ko\u015fu, y\u00fcksek tekrarl\u0131 ve hafif a\u011f\u0131rl\u0131klarla kuvvet temelli antrenman, spor aletleri, yoga, pilates, y\u00fczme ve sabit bisiklet seanslar\u0131.<\/p>\n\n\n\n

Son Trimester –<\/strong> y\u00fcr\u00fcme, y\u00fczme, yoga, t\u00fcm kar\u0131n egzersizleri, pilates, spor aletleri ve esneme hareketlerini.<\/p>\n\n\n\n

Do\u011fum sonras\u0131 yapaca\u011f\u0131n\u0131z egzersiz ve rejim v\u00fccudu beslemeye odaklanmal\u0131d\u0131r.  \u00dcreme organlar\u0131m\u0131z\u0131n orijinal boyutlar\u0131na d\u00f6nmesi en az alt\u0131 hafta s\u00fcrer. Bu s\u00fcre zarf\u0131nda gebelik hormonlar\u0131, ba\u011f dokular\u0131 ve kaslar artm\u0131\u015f elastikiyete sahiptir. Do\u011fum sonras\u0131 hormonal de\u011fi\u015fiklikler, kad\u0131nlar\u0131 zihinsel olarak da etkileyebilir ve bu da bizi d\u00fc\u015f\u00fck ruh hali ya\u015famaya daha meyilli hale getirir. Annelik genellikle di\u011fer yeti\u015fkinlere g\u00f6re evde kalmay\u0131 gerektiren bir mesuliyettir. Ancak egzersizi bir \u00f6ncelik haline getirerek, zihinsel ve fiziksel olarak kendinizi daha iyi hissedersiniz.<\/p>\n\n\n\n

Verebilece\u011fim en iyi tavsiye, de\u011ferli zaman\u0131n\u0131z\u0131n en az\u0131ndan bir k\u0131sm\u0131n\u0131 kendinize bakmakla ge\u00e7irmektir. Son derece besleyici kaliteli yiyecekler yemek, bir yoga veya plates dersi almak, arkada\u015flarla bulu\u015fmak, bebe\u011finizi almak, y\u00fcr\u00fcmek ve d\u0131\u015far\u0131da e\u011flenmek\u2026 Kendinize ay\u0131racak vaktiniz varsa, bir kitap okuyun veya bir film izleyin.<\/p>\n\n\n\n

Hamileli\u011fin ve anneli\u011fin kad\u0131nlar\u0131 yeni bir ya\u015fama zorlad\u0131\u011f\u0131n\u0131 hat\u0131rlamal\u0131y\u0131z. Ancak ya\u015fam kalitesini art\u0131rman\u0131n tek yolu, dengeyi sa\u011flamak i\u00e7in i\u00e7sel kaynaklar\u0131 kullanmak, bedeni ve zihni din\u00e7 tutmak i\u00e7in egzersizi kullanmakt\u0131r. Anneler bebeklerin ihtiya\u00e7lar\u0131na hizmet etmek zorundad\u0131r, bu y\u00fczden kendine iyi bakmas\u0131 gerekir. Hamilelikte egzersiz gibi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan son derece \u00f6nemli bir ihtiyac\u0131 yerine getirmeniz kendinize g\u00fcveni art\u0131r\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hepimiz d\u00fczenli egzersizin sa\u011fl\u0131kl\u0131 ya\u015fam tarz\u0131n\u0131n bir par\u00e7as\u0131 oldu\u011funu biliyoruz.\u00a0Ancak hamilelikte egzersiz ayr\u0131 bir \u00f6nem ta\u015f\u0131maktad\u0131r.\u00a0Hem genel sa\u011fl\u0131\u011f\u0131m\u0131z hem de bebe\u011fimizin sa\u011fl\u0131\u011f\u0131 i\u00e7in hamilelik s\u0131ras\u0131nda zindeli\u011fimizi s\u00fcrd\u00fcrmemiz i\u00e7in bir\u00e7ok neden vard\u0131r.\u00a0Hamilelikte egzersiz yapman\u0131n temel faydalar\u0131 aras\u0131nda kardiyovask\u00fcler zindelik ve g\u00fc\u00e7, geli\u015ftirilmi\u015f hareketlilik ve esneklik, artan ba\u011f\u0131\u015f\u0131kl\u0131k, nefes alma teknikleri ve zihinsel sa\u011fl\u0131k yer al\u0131r.\u00a0Kendi egzersizimizi […]<\/p>\n","protected":false},"author":1,"featured_media":3317,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[28],"tags":[],"yoast_head":"\nHamilelikte Egzersiz Neden \u00d6ncelik Haline Getirilmeli? 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