{"id":544,"date":"2022-05-28T08:05:00","date_gmt":"2022-05-28T05:05:00","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=544"},"modified":"2022-06-24T12:27:09","modified_gmt":"2022-06-24T09:27:09","slug":"hamilelikte-egzersiz-yaparken-nelere-dikkat-edilmeli","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/hamilelikte-egzersiz-yaparken-nelere-dikkat-edilmeli\/","title":{"rendered":"Hamilelikte Egzersiz yaparken nelere dikkat edilmeli?"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\"><strong>Hamilelik S\u0131ras\u0131nda Egzersiz Yapmak G\u00fcvenli Midir?<\/strong><\/h3>\n\n\n\n<p>Sa\u011fl\u0131\u011f\u0131n\u0131z iyi ve hamileli\u011finiz normalse d\u00fczenli olarak egzersiz yapman\u0131zda sak\u0131nca yoktur. B\u00fcy\u00fck ihtimalle doktorunuz veya sa\u011fl\u0131k hizmeti sa\u011flay\u0131c\u0131n\u0131z size egzersiz yapman\u0131z\u0131 tavsiye edecektir. Uygun bir fiziksel aktivite, d\u00fc\u015f\u00fck veya erken <a href=\"https:\/\/annelertoplandik.com\/blog\/dogumun-basladigini-nasil-anlariz\/\">do\u011fum <\/a>gibi sorunlara sebep olmaz. <strong>Hamilelikte egzersiz<\/strong> do\u011fumdan sonra kilo vermenize yard\u0131mc\u0131 olacakt\u0131r.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>Yeni bir egzersiz rutinine ba\u015flamadan \u00f6nce sa\u011fl\u0131k uzman\u0131n\u0131za dan\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p><\/blockquote><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hamilelikte Egzersizin Yararlar\u0131 Nelerdir?<\/strong><\/h3>\n\n\n\n<p>Egzersiz yapmak kalbinizi sa\u011fl\u0131kl\u0131 tutmak ve enerjinizi\ny\u00fckseltmek gibi bir\u00e7ok avantaja sahiptir. Psikolojinizi d\u00fczeltir, daha iyi uyuman\u0131za yard\u0131mc\u0131\nolabilir. \u015ei\u015fkinli\u011fi, kab\u0131zl\u0131\u011f\u0131 ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 gidermenize yard\u0131mc\u0131 olur.\nBunun yan\u0131 s\u0131ra,<\/p>\n\n\n\n<ul><li>Genel kondisyonunuzu geli\u015ftirir<\/li><li>Kalp ve kan damarlar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirir<\/li><li>Enerjinizi art\u0131r\u0131r<\/li><li>Kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131r<\/li><li>Uyku d\u00fczenini sa\u011flar<\/li><li>Ruh halinizi rahatlat\u0131r<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamile-egzersiz.jpg\" alt=\"hamile egzersiz\" class=\"wp-image-548\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamile-egzersiz.jpg 960w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamile-egzersiz-300x200.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamile-egzersiz-768x512.jpg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamile-egzersiz-696x464.jpg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamile-egzersiz-630x420.jpg 630w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bir Egzersiz\nProgram\u0131na Nas\u0131l Ba\u015flamal\u0131y\u0131m?<\/strong><\/h3>\n\n\n\n<p>Bir egzersiz program\u0131na ba\u015flamadan \u00f6nce doktorunuza\ndan\u0131\u015f\u0131n.&nbsp;Doktorunuz onaylarsa, d\u00fc\u015f\u00fck bir seviyede egzersiz yapmaya\nba\u015flayabilirsiniz.&nbsp;Egzersizinizin a\u011fr\u0131ya, nefes darl\u0131\u011f\u0131na veya a\u015f\u0131r\u0131\nyorgunlu\u011fa neden olmad\u0131\u011f\u0131ndan emin olun.&nbsp;Daha sonra etkinli\u011finizi yava\u015f\u00e7a\nart\u0131rabilirsiniz. Haftada 5 kez 30 dakikal\u0131k egzersiz yapabilirsiniz.&nbsp;Veya\n\u00e7o\u011fu g\u00fcn, g\u00fcnde birka\u00e7 kez 10 dakikal\u0131k art\u0131\u015flar yapabilirsiniz.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hamilelikte egzersiz \u00f6nerileri:<\/strong><\/h4>\n\n\n\n<ul><li>Egzersize ba\u015flamadan \u00f6nce mutlaka \u0131s\u0131nma hareketleri yap\u0131n. Fakat ilk \u00fc\u00e7 ayl\u0131k d\u00f6nemde a\u015f\u0131r\u0131 \u0131s\u0131nmaktan ka\u00e7\u0131n\u0131n.<\/li><li>S\u0131cak veya nemli havalarda yorucu egzersiz yapmaktan ka\u00e7\u0131n\u0131n.<\/li><li>D\u00fczenli egzersiz yapmaya \u00e7al\u0131\u015f\u0131n. Her g\u00fcn 30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f yeterli olabilir, ancak bunu ba\u015faramazsan\u0131z, k\u0131sa s\u00fcreli de olabilir.<\/li><li>Y\u00fczme, su sporlar\u0131 v\u00fccudun bir\u00e7ok kas\u0131n\u0131 kullan\u0131r.&nbsp;Su, kilonuzu destekler, b\u00f6ylece yaralanma ve kas gerilmelerini \u00f6nlersiniz.<\/li><li>Bol miktarda su ve di\u011fer s\u0131v\u0131lardan almaya \u00e7al\u0131\u015f\u0131n.<\/li><li>M\u00fcmk\u00fcn oldu\u011funca hareketsiz durmaktan veya s\u0131rt\u00fcst\u00fc yatmaktan ka\u00e7\u0131n\u0131n.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/sogum-sancisi.jpg\" alt=\"sogum-sancisi\" class=\"wp-image-547\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/sogum-sancisi.jpg 700w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/sogum-sancisi-300x171.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/sogum-sancisi-696x398.jpg 696w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Egzersiz Yapmay\u0131\nB\u0131rakmam Gereken Uyar\u0131 \u0130\u015faretleri Nelerdir?<\/strong><\/h3>\n\n\n\n<p>\u0130ster deneyimli bir atlet, ister yeni ba\u015flayan biri olun,\negzersiz yaparken a\u015fa\u011f\u0131daki uyar\u0131 i\u015faretlerine dikkat edin.&nbsp;Bunlardan\nherhangi birine sahipseniz, durdurun ve do\u011fum uzman\u0131n\u0131z\u0131 aray\u0131n:<\/p>\n\n\n\n<ul><li>Vajinadan kanama<\/li><li>Ba\u015f d\u00f6nmesi veya solukluk hissetmek<\/li><li>Egzersize ba\u015flamadan \u00f6nce nefes darl\u0131\u011f\u0131<\/li><li>G\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131<\/li><li>Ba\u015f a\u011fr\u0131s\u0131<\/li><li>Kas G\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc<\/li><li>Bald\u0131r a\u011fr\u0131s\u0131 veya \u015fi\u015fmesi<\/li><\/ul>\n\n\n\n<p>Hamileyken egzersiz yapmak genellikle g\u00fcvenlidir.&nbsp;Buna\nra\u011fmen, dikkat etmeniz gereken baz\u0131 \u015feyler vard\u0131r.&nbsp;\u00d6zellikle d\u00fc\u015fme veya\nyaralanma riskinizi art\u0131ran faaliyetlerden ka\u00e7\u0131n\u0131n.<\/p>\n\n\n\n<p>Egzersiz s\u0131ras\u0131nda a\u015fa\u011f\u0131daki belirtilerden herhangi birine\nrastlarsan\u0131z doktorunuza ba\u015fvurun:<\/p>\n\n\n\n<ul><li>Vajinan\u0131zdan kan veya s\u0131v\u0131 gelmesi<\/li><li>Ani veya \u015fiddetli kar\u0131n a\u011fr\u0131s\u0131.<\/li><li>Egzersizi kestikten sonra 30 dakika s\u00fcren\nkas\u0131lmalar<\/li><li>G\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131<\/li><li>Nefes darl\u0131\u011f\u0131<\/li><li>\u015eiddetli olan veya ge\u00e7meyen ba\u015f a\u011fr\u0131s\u0131<\/li><li>Ba\u015f d\u00f6nmesi ve bulant\u0131<\/li><li>Soluk veya bulan\u0131k g\u00f6rme<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"563\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/do\u011fum-doktoru.jpg\" alt=\"do\u011fum doktoru\" class=\"wp-image-549\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/do\u011fum-doktoru.jpg 900w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/do\u011fum-doktoru-300x188.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/do\u011fum-doktoru-768x480.jpg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/do\u011fum-doktoru-696x435.jpg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/do\u011fum-doktoru-671x420.jpg 671w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption>Egzersiz yapmadan \u00f6nce kesinlikle doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z.<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Doktorunuza\nSoraca\u011f\u0131n\u0131z Sorular<\/strong><\/h4>\n\n\n\n<ul><li>Hamileyken egzersiz yapmam\u0131n sorun olaca\u011f\u0131 sa\u011fl\u0131k\nko\u015fullar\u0131m var m\u0131?<\/li><li>Erken do\u011fum riski alt\u0131nda m\u0131y\u0131m?<\/li><li>Mevcut fiziksel sa\u011fl\u0131\u011f\u0131m\u0131 temel alarak yap\u0131lacak\nen iyi egzersizler nelerdir?<\/li><li>Yapmamam gereken \u00f6zel egzersizler var m\u0131?<\/li><li>Ne t\u00fcr egzersiz bana veya bebe\u011fime zarar\nverebilir?<\/li><li>Bebek do\u011fana kadar tamamen egzersiz yapabilir\nmiyim?<\/li><li>Bebek do\u011fduktan ne kadar s\u00fcre sonra tekrar\negzersize ba\u015flayabilirim?<\/li><\/ul>\n\n\n\n<p>Egzersiz, hamilelik s\u0131ras\u0131nda v\u00fccudunuza ve bebe\u011finize \u00e7ok\nyard\u0131mc\u0131 olabilir.&nbsp;Sizin i\u00e7in g\u00fcvenli bir egzersiz rutini planlamak i\u00e7in\nsa\u011fl\u0131k uzman\u0131n\u0131zla birlikte \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bebe\u011fim Do\u011fduktan\nSonra Egzersiz Yapmaya Devam Etmek Neden \u00d6nemlidir?<\/strong><\/h3>\n\n\n\n<p>Bebe\u011finiz do\u011fduktan sonra egzersiz yapmak, ruh halinizi iyile\u015ftirmeye yard\u0131mc\u0131 olabilir ve&nbsp;do\u011fumdan sonraki haftalarda kad\u0131nlarda daha s\u0131k meydana gelebilecek bir durum&nbsp;olan&nbsp;derin ven trombozu (DVT&nbsp;)yani bacaklarda ani bir \u015fekilde a\u011fr\u0131 ve \u015fi\u015flik&nbsp;riskini azalt\u0131r.&nbsp;Bu sa\u011fl\u0131k yararlar\u0131na ek olarak, hamilelik sonras\u0131 egzersiz, hamilelik s\u0131ras\u0131nda kazanm\u0131\u015f olabilece\u011finiz fazla kilolar\u0131 kaybetmenize yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p><em>Gebelikte egzersiz ve di\u011fer konular hakk\u0131nda <\/em><a href=\"https:\/\/hamilesorucevap.annelertoplandik.com\/\">hamile Soru &amp; Cevap<\/a><em> platformumuzu kullananabilirsiniz.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelik S\u0131ras\u0131nda Egzersiz Yapmak G\u00fcvenli Midir? Sa\u011fl\u0131\u011f\u0131n\u0131z iyi ve hamileli\u011finiz normalse d\u00fczenli olarak egzersiz yapman\u0131zda sak\u0131nca yoktur. B\u00fcy\u00fck ihtimalle doktorunuz veya sa\u011fl\u0131k hizmeti sa\u011flay\u0131c\u0131n\u0131z size egzersiz yapman\u0131z\u0131 tavsiye edecektir. Uygun bir fiziksel aktivite, d\u00fc\u015f\u00fck veya erken do\u011fum gibi sorunlara sebep olmaz. Hamilelikte egzersiz do\u011fumdan sonra kilo vermenize yard\u0131mc\u0131 olacakt\u0131r.&nbsp; Yeni bir egzersiz rutinine ba\u015flamadan \u00f6nce [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":546,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[27,28],"tags":[106,107,108],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamilelikte Egzersiz yaparken nelere dikkat edilmeli? | Anneler Topland\u0131k<\/title>\n<meta name=\"description\" content=\"Hamilelik s\u0131ras\u0131nda egzersiz yapmak do\u011fum sonrasu kilo vermenize yard\u0131mc\u0131 olacakt\u0131r.Hamilelikte egzersiz yapmaya ba\u015flamadan \u00f6nce doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z.\" \/>\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-egzersiz-yaparken-nelere-dikkat-edilmeli\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelikte Egzersiz yaparken nelere dikkat edilmeli? 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