{"id":10412,"date":"2021-04-03T15:49:05","date_gmt":"2021-04-03T12:49:05","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10412"},"modified":"2021-04-03T15:49:05","modified_gmt":"2021-04-03T12:49:05","slug":"gebelikte-yuruyusun-faydalari","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/gebelikte-yuruyusun-faydalari\/","title":{"rendered":"Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ea56d151634\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ea56d151634\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/gebelikte-yuruyusun-faydalari\/#Gebelikte_yuruyuse_ne_zaman_baslanmali\" >Gebelikte y\u00fcr\u00fcy\u00fc\u015fe ne zaman ba\u015flanmal\u0131?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/gebelikte-yuruyusun-faydalari\/#Gebelikte_yuruyusun_faydalari\" >Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p>Gebelikte y\u00fcr\u00fcy\u00fc\u015f ne kadar olmal\u0131? <strong>Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131 nelerdir?<\/strong> Gebelikte y\u00fcr\u00fcy\u00fc\u015fe ne zaman ba\u015flanmal\u0131? <strong>Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak<\/strong>, gebelikte y\u00fcr\u00fcy\u00fc\u015f konusunda merak edilenleri ve gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131n\u0131 yazd\u0131!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gebelikte_yuruyuse_ne_zaman_baslanmali\"><\/span><strong>Gebelikte y\u00fcr\u00fcy\u00fc\u015fe ne zaman ba\u015flanmal\u0131?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/\"><strong>Hamilelik<\/strong><\/a> boyunca hareketsiz bir ya\u015fam tarz\u0131 beraberinde bir\u00e7ok sa\u011fl\u0131k probleminin g\u00f6r\u00fclmesine de sebep olur. Duygusal ve zihinsel y\u00f6nden iyi hissetmek i\u00e7in d\u00fczenli beslenmenin yan\u0131 s\u0131ra hamilelikte spor yaparak hem bedenen hem de ruhen kendinizi zinde tutabilirsiniz. Ancak <a href=\"https:\/\/annebebekkulubu.com\/blog\/saglik\/saglik-icin-spor-spor-icin-saglik\/\"><strong>spor yapmak<\/strong><\/a> her anne aday\u0131 i\u00e7in uygun olamayabiliyor. B\u00f6yle durumlarda gebelik s\u00fcrecinde yap\u0131lmas\u0131 en kolay ve rahat <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir\/\"><strong>egzersiz<\/strong><\/a> \u00e7e\u015fidi ise y\u00fcr\u00fcy\u00fc\u015f yapmak. Doktorunuz herhangi bir riskli durumdan bahsetmediyse gebeli\u011fin ilk aylar\u0131ndan itibaren haftada en az 3 g\u00fcn 30 dakikal\u0131k orta tempolu y\u00fcr\u00fcy\u00fc\u015flere ba\u015flaman\u0131zda bir sak\u0131nca yok. Anne aday\u0131 y\u00fcr\u00fcy\u00fc\u015f temposunu kendisini yormayacak \u015fekilde ayarlamal\u0131, v\u00fccudunuzu dinleyin ve y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda nefessiz kal\u0131r, kendinizi yorgun ya da s\u0131caklam\u0131\u015f hissederseniz mutlaka yava\u015flay\u0131n ve dinlenin. Y\u00fcr\u00fcy\u00fc\u015f \u00f6ncesinde \u00e7ok a\u00e7 ya da a\u015f\u0131r\u0131 tok olmay\u0131n. Y\u00fcr\u00fcy\u00fc\u015fler s\u0131ras\u0131nda yan\u0131n\u0131zda su bulundurmal\u0131 ve su i\u00e7meyi unutmamal\u0131s\u0131n\u0131z. Rahat hareket edebilece\u011finiz spor k\u0131yafeti ve d\u00fc\u015fmeleri \u00f6nlemek i\u00e7in y\u00fcr\u00fcmeye uygun spor ayakkab\u0131s\u0131 tercih etmelisiniz. Y\u00fcr\u00fcrken cildinizi korumaya \u00f6zen g\u00f6sterin. Hamilelikte hormonlar\u0131n\u0131z\u0131n de\u011fi\u015fimi, cildinizin de g\u00fcne\u015fe kar\u015f\u0131 daha hassas olmas\u0131na neden olabilir. Bu nedenle SPF 30 veya daha fazla y\u00fcksek korumal\u0131 g\u00fcne\u015f kremi kullan\u0131n ve \u015fapka tak\u0131n.<\/p>\n<p><span style=\"font-weight: 400;\">A\u015f\u0131r\u0131 s\u0131cak, nemli havada veya zorlu ortamlarda y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131n. En ideal zaman sabah saatlerinde a\u00e7\u0131k ve temiz havada y\u00fcr\u00fcy\u00fc\u015f yapmakt\u0131r. A\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015flerinizi yaparsan\u0131z \u00f6zellikle sahilde, parkta veya \u00e7e\u015fitli ye\u015fil alanlarda oksijen alarak daha iyi hissetmenizi sa\u011flamakla beraber bebe\u011finize de daha iyi etkileri olacakt\u0131r. A\u00e7\u0131k hava y\u00fcr\u00fcy\u00fc\u015flerinde y\u00fcr\u00fcyece\u011finiz b\u00f6lgeyi se\u00e7erken dengeyi bozacak yerlerde y\u00fcr\u00fcmemeye \u00e7al\u0131\u015f\u0131n.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelik-doneminde-egzersiz-yapmanin-faydalari\/\">Hamilelik d\u00f6neminde egzersiz yapman\u0131n faydalar\u0131\u00a0<\/a><\/strong><\/span><\/p>\n<figure id=\"attachment_10456\" aria-describedby=\"caption-attachment-10456\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10456\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-yuruyusun-faydalari.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-yuruyusun-faydalari.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-yuruyusun-faydalari.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10456\" class=\"wp-caption-text\">Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Gebelikte_yuruyusun_faydalari\"><\/span><b>Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hamilelikte y\u00fcr\u00fcy\u00fc\u015f yapmak anne aday\u0131na \u00f6ncelikle fit bir g\u00f6r\u00fcn\u00fcm kazand\u0131r\u0131r. Y\u00fcr\u00fcmek anne aday\u0131n\u0131n stresini azalt\u0131r, kayg\u0131 durumunu ortadan kald\u0131r\u0131r, ya\u015fam enerjisi kazand\u0131r\u0131r ve anne aday\u0131n\u0131n mutlu hissetmesini sa\u011flar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gebelik s\u00fcrecinde d\u00fczenli olarak y\u00fcr\u00fcy\u00fc\u015f yapmak sa\u011fl\u0131kl\u0131 kilo al\u0131m\u0131na yard\u0131mc\u0131 olur. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n ideal seviyede olmas\u0131 gebelik diyabetinin g\u00f6r\u00fclme riskini ortadan kald\u0131r\u0131r. Pelvis kaslar\u0131n geli\u015fmesine yard\u0131mc\u0131 olarak v\u00fccudu do\u011fuma haz\u0131rlar. Daha sa\u011fl\u0131kl\u0131 bir \u015fekilde do\u011fum ger\u00e7ekle\u015fmesini sa\u011flar. <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/sezaryen-dogum-yapanlar-nelere-dikkat-etmeli\/\"><strong>Sezaryen do\u011fum<\/strong><\/a> ihtiyac\u0131n\u0131 azalt\u0131r. Kalp at\u0131\u015f\u0131n\u0131 ve nefesi d\u00fczenler. Uyku kalitesini artt\u0131rarak daha iyi uyuman\u0131z\u0131 sa\u011flar. Hamileli\u011fe \u00f6zg\u00fc semptomlar\u0131n azalmas\u0131nda yard\u0131mc\u0131 olur. Hamilelikte olu\u015fan s\u0131rt ve bel a\u011fr\u0131lar\u0131n\u0131 minimuma indirir. Metabolizmay\u0131 h\u0131zland\u0131r\u0131r. Y\u00fcksek tansiyonu dengeler. Kolesterol y\u00fckselmesini engeller. Kan bas\u0131nc\u0131n\u0131 dengeledi\u011fi i\u00e7in gebelik zehirlenmesi (<a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelik-zehirlenmesi-preeklampsi-nedir-belirtileri-nelerdir\/\"><strong>preeklampsi<\/strong><\/a>) g\u00f6r\u00fclme riskini azalt\u0131r. Daha az \u00f6dem olu\u015fumu sa\u011flar. Kaslar\u0131n\u0131z\u0131n g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olur.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 ve din\u00e7 olman\u0131z\u0131 sa\u011flar. Doktorunuzun onay\u0131 ile hamilelik d\u00f6nemi boyunca g\u00fcvenlidir. Bu y\u00fczden kendinizi yormadan iyi hissetti\u011finiz s\u00fcrece y\u00fcr\u00fcy\u00fc\u015flere \u00e7\u0131kmay\u0131 ihmal etmeyin.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gebelikte y\u00fcr\u00fcy\u00fc\u015f ne kadar olmal\u0131? Gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131 nelerdir? Gebelikte y\u00fcr\u00fcy\u00fc\u015fe ne zaman ba\u015flanmal\u0131? Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak, gebelikte y\u00fcr\u00fcy\u00fc\u015f konusunda merak edilenleri ve gebelikte y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydalar\u0131n\u0131 yazd\u0131! Gebelikte y\u00fcr\u00fcy\u00fc\u015fe ne zaman ba\u015flanmal\u0131?\u00a0 Hamilelik boyunca hareketsiz bir ya\u015fam tarz\u0131 beraberinde bir\u00e7ok sa\u011fl\u0131k probleminin g\u00f6r\u00fclmesine de sebep olur. Duygusal ve zihinsel y\u00f6nden iyi [&hellip;]<\/p>\n","protected":false},"author":120,"featured_media":10457,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-10412","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hamilelik"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/gebelikte-yuruyusun-faydalari-2.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10412","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/120"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10412"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10412\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10457"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}