{"id":686,"date":"2019-09-27T22:47:31","date_gmt":"2019-09-27T19:47:31","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=686"},"modified":"2019-09-29T18:01:18","modified_gmt":"2019-09-29T15:01:18","slug":"hamilelik-doneminde-spor-aktiviteleri","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/hamilelik-doneminde-spor-aktiviteleri\/","title":{"rendered":"Hamilelik D\u00f6neminde Spor Aktiviteleri"},"content":{"rendered":"<p>Anne adaylar\u0131 hamilelik d\u00f6neminde bebe\u011fe zarar verir d\u00fc\u015f\u00fcncesinden dolay\u0131 <strong>hamilelik d\u00f6neminde spor aktiviteleri <\/strong>yapmaktan ka\u00e7\u0131nmaktad\u0131r. Hatta o kadar az hareket ediyorlar ki bu az hareketin bebe\u011fe ve kendilerine daha iyi gelece\u011fini d\u00fc\u015f\u00fcn\u00fcyorlar. Bu d\u00fc\u015f\u00fcnceler do\u011fruyu yans\u0131tmamaktad\u0131r. Doktor kontrol\u00fcnde yap\u0131lacak olan spor aktiviteleri hem hamilelik d\u00f6neminin iyi ge\u00e7mesine yard\u0131mc\u0131 oluyor hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 \u00fczerinde olumlu sonu\u00e7lar do\u011furuyor. Hamilelik d\u00f6neminde yap\u0131lan spor egzersizleri hem do\u011fumda hem de do\u011fum sonras\u0131nda bebek ve anne i\u00e7in olduk\u00e7a fayda sa\u011flamaktad\u0131r.<\/p>\n<p>Hamilelik d\u00f6neminde en \u00e7ok g\u00f6r\u00fclen rahats\u0131zl\u0131klar\u0131n ba\u015f\u0131nda yorgunluk, bel ve s\u0131rt a\u011fr\u0131lar\u0131, bacaklarda \u015fi\u015fmeler gelmektedir. \u0130\u015fte bu t\u00fcr olumsuz durumlar\u0131 ortadan kald\u0131rmak i\u00e7in <strong>hamilelik d\u00f6neminde spor aktiviteleri<\/strong> hem bebek hem de anne aday\u0131 i\u00e7in olduk\u00e7a b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r. Uygun ve yerinde yap\u0131lan egzersizler hamilelik d\u00f6neminde g\u00f6r\u00fclen bu t\u00fcr a\u011fr\u0131lar\u0131n en aza inmesinde yard\u0131mc\u0131 olacakt\u0131r. Hamilelikten dolay\u0131 ortaya \u00e7\u0131kan \u015feker ve y\u00fcksek tansiyon riskini minimumaindirir. Do\u011fumdan sonra ortaya \u00e7\u0131kan do\u011fum depresyonunu engeller. V\u00fccudun dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rarak anneyi do\u011fuma haz\u0131rlar. Kas g\u00fcc\u00fcn\u00fcn artmas\u0131n\u0131 sa\u011flar. K\u0131sacaspor aktivitelerinin hem anneye hem de bebe\u011fe olduk\u00e7a faydas\u0131 bulunmaktad\u0131r. Hamilelik d\u00f6nemi boyunca yap\u0131lmas\u0131 gereken spor aktivitelerini \u015f\u00f6yle a\u00e7\u0131klayabiliriz:<\/p>\n<figure id=\"attachment_688\" aria-describedby=\"caption-attachment-688\" style=\"width: 300px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-688\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamilelikte-egzersiz-300x182.jpg\" alt=\"\" width=\"300\" height=\"182\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamilelikte-egzersiz-300x182.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamilelikte-egzersiz.jpg 643w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-688\" class=\"wp-caption-text\">hamilelikte egzersiz<\/figcaption><\/figure>\n<h2>Hamileli\u011fin \u0130lk \u00dc\u00e7 Ay\u0131 Ne Yap\u0131lmal\u0131d\u0131r?<\/h2>\n<p>Hamileli\u011fin ilk \u00fc\u00e7 ay\u0131 hamileli\u011fin ba\u015flang\u0131c\u0131 kabul edildi\u011finden b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r. <strong>Hamilelik d\u00f6neminde spor aktiviteleri<\/strong> a\u015fama a\u015fama yap\u0131lmal\u0131d\u0131r. \u0130lk \u00fc\u00e7 ay\u0131nda yap\u0131lmas\u0131 gereken ilk spor aktivitesi tempolu bir \u015fekilde hafif y\u00fcr\u00fcy\u00fc\u015flerdir. Omurgan\u0131n g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olacak olan s\u0131rt \u00e7al\u0131\u015fmalar\u0131 da d\u00fczenli olarak yap\u0131lmal\u0131d\u0131r. Yoga ve pilates hareketleri de hamileli\u011fin ilk haftalar\u0131nda tercih edilen hareketlerin ba\u015f\u0131nda gelmektedir. Anne adaylar\u0131n\u0131n tempolu olarak yakla\u015f\u0131k 30 dakikadan 3 -5 g\u00fcnl\u00fck <a href=\"https:\/\/annelertoplandik.com\/blog\/hamilelikte-egzersiz-yaparken-nelere-dikkat-edilmeli\/\">y\u00fcr\u00fcy\u00fc\u015f egzersizleri<\/a> hamilelik s\u00fcrecinin rahat ge\u00e7mesi i\u00e7in olduk\u00e7a iyidir.<\/p>\n<h3>Pilates ve yoga<\/h3>\n<p><strong>Pilates ve yoga<\/strong> sporlar\u0131 ile hamilelikte olu\u015fabilecek olan s\u0131rt ve bel a\u011fr\u0131lar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde \u00f6nlenebilir. \u00d6zellikle son zamanlarda hamileler i\u00e7in haz\u0131rlanan \u00f6zel yoga ve pilates spor aktivitelerine kat\u0131larak bu a\u011fr\u0131lardan kurtulabilirsiniz. V\u00fccudun rahatlamas\u0131na yard\u0131mc\u0131 olan ve ruhun sakinle\u015fmesini sa\u011flayan pilates ve yoga uzman ki\u015filer taraf\u0131ndan belirlenen say\u0131larda yap\u0131lmal\u0131d\u0131r. Burada dikkat edilmesi gereken en \u00f6nemli nokta hamileli\u011fe uygun pilates ve yoga hareketlerinin yap\u0131lmas\u0131d\u0131r.<\/p>\n<h4>Y\u00fczme<\/h4>\n<p>3 \u2013 6 nc\u0131 ay hamilelik d\u00f6nemine gelindi\u011fi zaman pilates ve yoga sporlar\u0131na ek olarak y\u00fczme sporu da yap\u0131labilir. Bu d\u00f6nemde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda art\u0131\u015f oldu\u011fundan en \u00e7ok tercih edilen spor aktivitelerinden bir tanesi de y\u00fczme olmaktad\u0131r. Uzmanlar \u00f6zellikle su i\u00e7inde yap\u0131lan b\u00fct\u00fcn spor faaliyetlerinin hamilelik d\u00f6neminde yap\u0131lmas\u0131 gerekti\u011fini \u00f6nemle vurgulamaktad\u0131r. Suyun kald\u0131rma kuvveti sayesinde anne aday\u0131 artan v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 dengelemeyi \u00f6\u011frenerek su i\u00e7inde olu\u015fabilecek kaza ve yaralanmalar\u0131 en aza indirebilmektedir. Buna ba\u011fl\u0131 olarak suyun i\u00e7inde ani \u0131s\u0131 de\u011fi\u015fimleri olmad\u0131\u011f\u0131nda bebek i\u00e7inde yararl\u0131d\u0131r. Anne adaylar\u0131 girecekleri havuz suyunun temiz olmas\u0131na \u00f6zen g\u00f6stermelidir. Islak ayakla bas\u0131lan zeminlerde kayma ve d\u00fc\u015fme risklerine kar\u015f\u0131 olduk\u00e7a dikkat edilmelidir.<\/p>\n<h4>Oturma Egzersizleri<\/h4>\n<figure id=\"attachment_689\" aria-describedby=\"caption-attachment-689\" style=\"width: 300px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-689\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamilelikte-spor-300x174.jpg\" alt=\"\" width=\"300\" height=\"174\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamilelikte-spor-300x174.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2019\/09\/hamilelikte-spor.jpg 620w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-689\" class=\"wp-caption-text\">hamilelikte spor<\/figcaption><\/figure>\n<p>Hamileli\u011fin 6 \u2013 9 uncu aylar\u0131 karn\u0131n iyice belirginle\u015fti\u011fi ve anne aday\u0131n\u0131n daha zor y\u00fcr\u00fcd\u00fc\u011f\u00fc d\u00f6nemlerden birisidir. Bundan dolay\u0131 yorulmalarda artmaktad\u0131r. Bu s\u00fcre zarf\u0131nda oturmay\u0131 i\u00e7eren egzersizler tercih edilmelidir. Yine bu d\u00f6nem i\u00e7inde uygun pilates hareketleri ve tempolu y\u00fcr\u00fcy\u00fc\u015fler yapmak iyi olacakt\u0131r.<\/p>\n<h4>Spor Ne Zaman \u00d6nerilmez?<\/h4>\n<p>Fiziksel ve ruhsal a\u00e7\u0131dan olduk\u00e7a b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yan <strong>hamilelik d\u00f6nemi spor aktiviteleri<\/strong> baz\u0131 durumlarda risk ta\u015f\u0131yabilir. Bundan dolay\u0131 anne adaylar\u0131n\u0131n spor yapmaya ba\u015flamadan \u00f6nce mutlaka sa\u011fl\u0131k kontrollerinden ge\u00e7meli ve doktorunun direktiflerine g\u00f6re spor yapmalar\u0131 \u00f6nerilmektedir. Kalp damar t\u0131kan\u0131kl\u0131\u011f\u0131 gibi ciddi bir hastal\u0131\u011f\u0131n olmas\u0131, solunum yoluyla ilgili rahats\u0131zl\u0131klar, \u015feker hastal\u0131\u011f\u0131, tiroit hastal\u0131klar\u0131, b\u00f6brek hastal\u0131klar\u0131, y\u00fcksek tansiyon ve kans\u0131zl\u0131k gibi hastal\u0131klar\u0131n bir veya birden fazlas\u0131 var ise, hamilelikte d\u00fc\u015f\u00fck olas\u0131l\u0131\u011f\u0131 bulunuyorsa veya daha \u00f6nceki hamilelik d\u00f6neminde anne aday\u0131 d\u00fc\u015f\u00fck yapt\u0131ysa spor yapmak risk i\u00e7erebilir. B\u00f6yle bir durumda olan anne aday\u0131n\u0131n sa\u011fl\u0131k ge\u00e7mi\u015fine bak\u0131lmal\u0131 ve ona g\u00f6re doktor kontrol\u00fcnde egzersiz yaz\u0131lmal\u0131d\u0131r. Hatta bu durumlar anne aday\u0131 i\u00e7in a\u015f\u0131r\u0131 risk i\u00e7eriyorsa doktor spor yapmay\u0131 dahi yasaklayabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anne adaylar\u0131 hamilelik d\u00f6neminde bebe\u011fe zarar verir d\u00fc\u015f\u00fcncesinden dolay\u0131 hamilelik d\u00f6neminde spor aktiviteleri yapmaktan ka\u00e7\u0131nmaktad\u0131r. Hatta o kadar az hareket ediyorlar ki bu az hareketin bebe\u011fe ve kendilerine daha iyi gelece\u011fini d\u00fc\u015f\u00fcn\u00fcyorlar. Bu d\u00fc\u015f\u00fcnceler do\u011fruyu yans\u0131tmamaktad\u0131r. Doktor kontrol\u00fcnde yap\u0131lacak olan spor aktiviteleri hem hamilelik d\u00f6neminin iyi ge\u00e7mesine yard\u0131mc\u0131 oluyor hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 \u00fczerinde olumlu [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[28],"tags":[136,135],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamilelik D\u00f6neminde Spor Aktiviteleri | Anneler Topland\u0131k<\/title>\n<meta name=\"description\" content=\"Anne adaylar\u0131 bebe\u011fe zarar verir d\u00fc\u015f\u00fcncesinden dolay\u0131 hamilelik d\u00f6neminde spor aktiviteleri yapmaktan ka\u00e7\u0131nmaktad\u0131r. 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