{"id":8414,"date":"2020-10-18T14:41:28","date_gmt":"2020-10-18T11:41:28","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=8414"},"modified":"2020-10-18T14:46:28","modified_gmt":"2020-10-18T11:46:28","slug":"hamilelik-doneminde-egzersiz-yapmanin-faydalari","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-egzersiz-yapmanin-faydalari\/","title":{"rendered":"Hamilelik d\u00f6neminde egzersiz yapman\u0131n 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-69ea06dc14f11\" 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-69ea06dc14f11\"  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\/hamilelik-doneminde-egzersiz-yapmanin-faydalari\/#Hamile_anneler_neden_egzersiz_yapmali\" >Hamile anneler neden egzersiz yapmal\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\/hamilelik-doneminde-egzersiz-yapmanin-faydalari\/#Hamilelikte_egzersizlere_ne_zaman_baslanmali\" >Hamilelikte egzersizlere ne zaman ba\u015flanmal\u0131?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-egzersiz-yapmanin-faydalari\/#Hamilelikte_pilates_yapmanin_faydalari_nelerdir_egzersiz_programi_nasil_olmali\" >Hamilelikte pilates yapman\u0131n faydalar\u0131 nelerdir, egzersiz program\u0131 nas\u0131l olmal\u0131?\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Hamilelik d\u00f6neminde egzersiz yapman\u0131n faydalar\u0131 nelerdir?<\/strong> Hamilelikte egzersiz hareketleri ne zaman yap\u0131lmal\u0131? Hamilelikte egzersize ne zaman ba\u015flanmal\u0131? Hamilelikte evde yapabilece\u011fimiz egzersizler nelerdir? <strong>Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak<\/strong>, hamile anneler i\u00e7in tavsiyelerde bulundu!..<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamile_anneler_neden_egzersiz_yapmali\"><\/span><strong>Hamile anneler neden egzersiz yapmal\u0131?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hamilelik ve do\u011fum s\u00fcreci, kad\u0131nlar\u0131n hayatlar\u0131nda en anlaml\u0131, mutluluk veren d\u00f6nem. Ama ayn\u0131 zamanda kayg\u0131lar\u0131n da en y\u00fcksek noktaya \u00e7\u0131kt\u0131\u011f\u0131 s\u00fcre\u00e7 olabiliyor. Pek \u00e7ok anne bebe\u011fine ve bedenine zarar vermekten ka\u00e7\u0131nd\u0131\u011f\u0131 i\u00e7in hamileyken spor yapmaktan \u00e7ekinebilir. Bu d\u00f6nemde minimum hareketi sa\u011flamak de\u011fil, bilin\u00e7li bir \u015fekilde hareket etmektir. Uygun egzersizler yap\u0131ld\u0131\u011f\u0131nda hamilelikte yap\u0131lan spor hem do\u011fumu kolayla\u015ft\u0131r\u0131yor hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131n\u0131 olumlu y\u00f6nde etkiliyor. Gebelik s\u0131ras\u0131nda kad\u0131n v\u00fccudunda fiziksel, hormonal ve psikolojik bir\u00e7ok de\u011fi\u015fiklikler meydana gelir. Bebe\u011fin ana rahminde b\u00fcy\u00fcmeye ba\u015flamas\u0131yla rahimde b\u00fcy\u00fcr ve a\u011f\u0131rl\u0131\u011f\u0131 artar. Buna ba\u011fl\u0131 olarak annenin v\u00fccut a\u011f\u0131rl\u0131k merkezi de\u011fi\u015fir. Bu durum omurgan\u0131n do\u011fal yap\u0131s\u0131n\u0131 bozar, bel omurlar\u0131nda ve bacaklarda a\u011fr\u0131lara neden olur. Hormonal de\u011fi\u015fiklikler g\u00f6\u011f\u00fcslerde ve bir\u00e7ok eklemde daha \u00f6nce hissedilmeyen baz\u0131 rahats\u0131zl\u0131klar yarat\u0131r. Hamilelik d\u00f6neminde sizi iyi hissettirecek egzersizi ke\u015ffetmeniz bu d\u00f6nemi rahat ge\u00e7irmenizi sa\u011flayacak unsurlardan birisi olabilir. D\u00fczenli yap\u0131lacak egzersizler beli ve omurgay\u0131 destekleyerek, kaslar\u0131n g\u00fc\u00e7lenmesine ve fiziksel kapasitenin artmas\u0131na yard\u0131mc\u0131 olur. Fakat her gebenin egzersize ba\u015flamadan \u00f6nce s\u00fcrecini takip eden doktoruna dan\u0131\u015fmas\u0131 \u00f6nemlidir. Gebeli\u011finizde riskli bir durum yoksa doktorunuz spor ya da egzersiz yapman\u0131z konusunda \u00f6nerilerde bulunacakt\u0131r.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_8422\" aria-describedby=\"caption-attachment-8422\" style=\"width: 704px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-8422\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/10\/asli-karabacak-hamilelikte-egzersizlere-nez-zaman-baslanmali.jpg?resize=696%2C959&#038;ssl=1\" alt=\"Hamilelikte egzersizlere ne zaman ba\u015flanmal\u0131? \" width=\"696\" height=\"959\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/10\/asli-karabacak-hamilelikte-egzersizlere-nez-zaman-baslanmali.jpg?w=704&amp;ssl=1 704w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/10\/asli-karabacak-hamilelikte-egzersizlere-nez-zaman-baslanmali.jpg?resize=218%2C300&amp;ssl=1 218w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/10\/asli-karabacak-hamilelikte-egzersizlere-nez-zaman-baslanmali.jpg?resize=696%2C959&amp;ssl=1 696w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/10\/asli-karabacak-hamilelikte-egzersizlere-nez-zaman-baslanmali.jpg?resize=305%2C420&amp;ssl=1 305w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-8422\" class=\"wp-caption-text\">Hamilelikte egzersizlere ne zaman ba\u015flanmal\u0131<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_egzersizlere_ne_zaman_baslanmali\"><\/span><strong>Hamilelikte egzersizlere ne zaman ba\u015flanmal\u0131?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hamileli\u011fin ilk g\u00fcn\u00fcnden itibaren yap\u0131labilecek d\u00fczenli ve hafif tempolu y\u00fcr\u00fcy\u00fc\u015flerle, <strong>hamilelik yogas\u0131 ve pilates<\/strong> yap\u0131labilir. Hamilelikte yap\u0131lan yoga ve pilates ile ilgili bilinmesi gereken normal yoga, pilates dersleriyle de\u011fil hamilelere \u00f6zel verilen derslerle yap\u0131lmas\u0131 gerekti\u011fidir. Doktorunun onay\u0131n\u0131 ald\u0131ktan sonra, <\/span><span style=\"font-weight: 400;\">gebeli\u011finin 12. haftas\u0131ndan<\/span><span style=\"font-weight: 400;\"> itibaren yogaya da pilatese ba\u015flamakta hi\u00e7bir sak\u0131nca yok. \u00dcstelik daha \u00f6nce yoga ve pilates gibi sporlar yapmam\u0131\u015f olman\u0131n da herhangi bir engeli yok. Bir uzman e\u015fli\u011finde, haftada iki ya da \u00fc\u00e7 ders yap\u0131larak bu egzersizlerin etkilerini bedeninde \u00e7ok daha net bir \u015fekilde hissetmi\u015f olursun. Her iki egzersiz bi\u00e7imi bedende farkl\u0131 fonksiyonlar \u00fczerinde \u00e7al\u0131\u015f\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Yoga<\/strong>, bedenin, zihnin ve ruhun birle\u015fmesi anlam\u0131na gelir. Sa\u011fl\u0131kl\u0131 ve mutlu hamileli\u011fin form\u00fcl\u00fc ise bu \u00fc\u00e7l\u00fc de yatmaktad\u0131r. \u00d6zellikle <strong>do\u011fuma haz\u0131rl\u0131k<\/strong> s\u00fcrecinde ruhen ve fiziksel olarak olduk\u00e7a etkili olan <strong>hamile yogas\u0131<\/strong> yaparak yava\u015flay\u0131p kendinize bedeninizi dinlemek i\u00e7in f\u0131rsat tan\u0131m\u0131\u015f olacaks\u0131n\u0131z. Bunun en \u00f6nemli faydalar\u0131ndan biri, de\u011fi\u015fen bedeninizle bar\u0131\u015f\u0131k bir hamilelik s\u00fcreci ge\u00e7irebilecek olman\u0131z. Hamile yogas\u0131 dayan\u0131kl\u0131l\u0131k kazand\u0131rarak fiziksel dengeyi kuvvetlendiriyor, esnemeyi, odaklanmay\u0131 ve nefes almay\u0131 \u00f6\u011fretir, do\u011fumda kolayl\u0131k sa\u011flar. <strong>Yoga duru\u015flar\u0131 ve nefes \u00e7al\u0131\u015fmalar\u0131<\/strong> sayesinde bulant\u0131, bel a\u011fr\u0131s\u0131, kramp gibi \u015fikayetlerde azalma olur. Derslerde elde edilen beden ve nefes fark\u0131ndal\u0131\u011f\u0131 ile do\u011fum s\u0131ras\u0131nda bedeni gev\u015fetmek ve bebe\u011fin ge\u00e7i\u015fine izin vermek daha kolay olur.\u00a0Bu \u00e7al\u0131\u015fmalar ile hem bedeni g\u00fc\u00e7lendirir hem de \u00f6zellikle pelvik ve perine b\u00f6lgelerini \u00e7al\u0131\u015ft\u0131rarak do\u011fum kanal\u0131n\u0131 do\u011fuma haz\u0131rlam\u0131\u015f olursunuz. B\u00fct\u00fcn bunlar\u0131n yan\u0131nda yogan\u0131n en b\u00fcy\u00fck faydas\u0131 anneyi uygulama boyunca bebe\u011fi ile ileti\u015fimde kalabilece\u011fi sakinlik hali yaratmas\u0131d\u0131r. Hayat\u0131n hem bedenin dengesini sa\u011flamaya olanak sa\u011flayan hamilelik yogas\u0131, anne adaylar\u0131n\u0131n hamileli\u011fin her an\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131karmas\u0131na olanak sa\u011flayacakt\u0131r.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_pilates_yapmanin_faydalari_nelerdir_egzersiz_programi_nasil_olmali\"><\/span><strong>Hamilelikte pilates yapman\u0131n faydalar\u0131 nelerdir, egzersiz program\u0131 nas\u0131l olmal\u0131?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates, bedenin dengede tutulmas\u0131na, omurgay\u0131 desteklemeye yard\u0131mc\u0131 olan, nefes tekniklerinden yararlanan ve kaslar \u00fczerine yo\u011funla\u015fan bir <strong>egzersiz program\u0131<\/strong>, daha \u00e7ok kan dola\u015f\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131c\u0131 hareketler s\u00f6z konusu. Hamile pilatesinde do\u011fumda \u00e7ok \u00f6nemli olan kar\u0131n, s\u0131rt ve pelvik taban kaslar\u0131na odaklan\u0131l\u0131r. Hamilelik s\u0131ras\u0131nda artan bel ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 \u00f6nler. Uygulanan nefes egzersizi sayesinde do\u011fum s\u00fcrecine yard\u0131mc\u0131 olur. Pilates egzersizleri s\u0131ras\u0131nda zihinsel fark\u0131ndal\u0131k ile anda kalmak sa\u011fland\u0131\u011f\u0131ndan, anne aday\u0131n\u0131n mental olarak da rahatlamas\u0131na yard\u0131mc\u0131 olur. \u0130drar ka\u00e7\u0131rma sorunu ortadan kald\u0131r\u0131r, uykular\u0131n\u0131z\u0131 d\u00fczene sokar. Gebe kendini daha din\u00e7, mutlu ve zinde hissederek do\u011fuma kadar motive olur. Son y\u0131llarda olduk\u00e7a pop\u00fcler olan pilates, hamileler i\u00e7in de olduk\u00e7a faydal\u0131d\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">T\u00fcm bu bilgiler \u0131\u015f\u0131\u011f\u0131nda hangisini se\u00e7erseniz se\u00e7in her iki egzersiz t\u00fcr\u00fc de sizi iyi hissettirecektir. Bu d\u00f6nem tam olarak neye ihtiyac\u0131n\u0131z oldu\u011funu saptamak se\u00e7iminize yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelik d\u00f6neminde egzersiz yapman\u0131n faydalar\u0131 nelerdir? Hamilelikte egzersiz hareketleri ne zaman yap\u0131lmal\u0131? Hamilelikte egzersize ne zaman ba\u015flanmal\u0131? Hamilelikte evde yapabilece\u011fimiz egzersizler nelerdir? Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak, hamile anneler i\u00e7in tavsiyelerde bulundu!.. Hamile anneler neden egzersiz yapmal\u0131?\u00a0 Hamilelik ve do\u011fum s\u00fcreci, kad\u0131nlar\u0131n hayatlar\u0131nda en anlaml\u0131, mutluluk veren d\u00f6nem. Ama ayn\u0131 zamanda kayg\u0131lar\u0131n da [&hellip;]<\/p>\n","protected":false},"author":120,"featured_media":8420,"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":[1901,11326,11327],"class_list":{"0":"post-8414","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hamilelik","8":"tag-hamile-anneler","9":"tag-hamilelikte-egzersiz-hareketleri","10":"tag-hamilelikte-egzersiz-yapmak"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/10\/hamilelikte-egzersiz-hareketleri.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8414","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=8414"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8414\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/8420"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=8414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=8414"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=8414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}