{"id":12467,"date":"2021-10-07T20:39:20","date_gmt":"2021-10-07T17:39:20","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=12467"},"modified":"2021-10-07T20:39:20","modified_gmt":"2021-10-07T17:39:20","slug":"hamilelik-doneminde-yapilabilecek-egzersizler","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/hamilelik-doneminde-yapilabilecek-egzersizler\/","title":{"rendered":"Hamilelik D\u00f6neminde Yap\u0131labilecek Egzersizler"},"content":{"rendered":"

Hamile<\/strong> oldu\u011funu \u00f6\u011frenen kad\u0131nlar\u0131n bebe\u011fe herhangi bir zarar vermekten ve d\u00fc\u015f\u00fck yapmaktan korkmalar\u0131, g\u00fcnl\u00fck hayatta yapt\u0131klar\u0131 egzersizler varsa bunlar\u0131 b\u0131rakmalar\u0131na ya da zaten egzersiz yapm\u0131yorlarsa bu d\u00f6nemde de egzersizden ka\u00e7\u0131nmalar\u0131na sebep olabiliyor. Oysa hamilelikte egzersiz<\/strong> her g\u00fcn 30 dakika kadar yap\u0131ld\u0131\u011f\u0131nda g\u00fcvenli ve faydal\u0131 oluyor.<\/p>\n

Hamilelik <\/strong>s\u00fcresince bedenin bedensel faaliyetlere olan direncinin normal zamanlara g\u00f6re azalmas\u0131 nedeniyle daha \u00e7abuk yorgunluk meydana gelse de, bu durum hamilelik egzersizleri<\/strong> yapmaya engel de\u011fildir. \u00d6nemli olan do\u011fru egzersizin se\u00e7ilmesidir. Doktora dan\u0131\u015farak hamileler i\u00e7in<\/strong> a\u015f\u0131r\u0131 yorgunlu\u011fa sebep olmayacak egzersizlerin yap\u0131lmas\u0131n\u0131n hi\u00e7bir sak\u0131ncas\u0131 olmayacak, \u00fcstelik hem bebek hem de anne aday\u0131 i\u00e7in bu egzersizlerin bir\u00e7ok faydas\u0131 olacakt\u0131r.<\/p>\n

Hamile yogas\u0131, hamile pilatesi, y\u00fczme, y\u00fcr\u00fcy\u00fc\u015f, hafif aerobik egzersizler hamilelerin yapabilece\u011fi egzersizler aras\u0131ndad\u0131r. Ka\u00e7\u0131n\u0131lmas\u0131 gereken sporlar aras\u0131nda ise; uzun s\u00fcreli jogging, s\u00fcrat ko\u015fusu, aletli jimnastik, 1. trimesterden sonra mekik, ata binme, darbe alma riskinin oldu\u011fu basketbol\/voleybol\/futbol gibi tak\u0131m sporlar\u0131, s\u0131\u00e7ramalar, t\u00fcple dal\u0131\u015f, kayak sporlar\u0131 ve t\u00fcm ekstrem sporlar bulunmaktad\u0131r.<\/p>\n

Hamilelikte yap\u0131labilecek egzersizler<\/strong> hakk\u0131nda daha detayl\u0131 bilgi edinmek istiyorsan\u0131z yaz\u0131m\u0131z\u0131 okumaya devam edin; ba\u015fl\u0131yoruz\u2026<\/p>\n

Hamile yogas\u0131 egzersizleri<\/strong><\/h4>\n

\"hamilelik\"<\/p>\n

Hamilelikte yoga<\/strong> bir\u00e7ok fayday\u0131 beraberinde getiriyor fakat hamile olmayanlar\u0131n yapt\u0131\u011f\u0131 yoga ile hamile yogas\u0131<\/strong> birbirinden ayr\u0131l\u0131yor. Dolay\u0131s\u0131yla hamileler i\u00e7in yoga<\/strong> s\u0131n\u0131flar\u0131na kat\u0131labilir, deneyimli e\u011fitmenler e\u015fli\u011finde yogan\u0131n faydalar\u0131ndan yararlanabilirsiniz. Sa\u011fl\u0131kl\u0131 bir hamilelik ve do\u011fum i\u00e7in; bedensel esneklik, kas g\u00fcc\u00fc, ak\u0131l sakinli\u011fi, nefes kontrol\u00fc, i\u00e7sel sessizlik, huzur gereklidir ve yoga ile bunlar\u0131 sa\u011flayabilirsiniz.<\/p>\n

\u00c7e\u015fitli yoga duru\u015flar\u0131, nefes \u00e7al\u0131\u015fmalar\u0131, derin gev\u015feme sayesinde; bedensel faaliyetlerin yeniden ayarlanmas\u0131 ve organlar\u0131n dinlenerek faaliyetlerinin uyumlu hale gelmesi m\u00fcmk\u00fcn olur. \u00c7\u00f6melme hareketleri sayesinde, hamileli\u011fin ilerleyen d\u00f6nemlerinde faaliyetlerinizi kolayl\u0131kla ger\u00e7ekle\u015ftirebilirsiniz.<\/p>\n

Nefes \u00e7al\u0131\u015fmalar\u0131 ile nefesi kontrol etmeyi \u00f6\u011frendi\u011finizde, do\u011fum s\u0131ras\u0131nda da nefesi rahatl\u0131kla y\u00f6netebilirsiniz. Hamilelik yogas\u0131<\/strong> sizi stresten ar\u0131nd\u0131rarak mutlu ve sa\u011fl\u0131kl\u0131 bir gebelik <\/strong>ge\u00e7irmenize yard\u0131mc\u0131 olur. Do\u011fru \u015fekilde yapt\u0131\u011f\u0131n\u0131z bir hamile yogas\u0131 sonras\u0131nda kendinizi tazelenmi\u015f, dengelenmi\u015f, sakinle\u015fmi\u015f hissedersiniz.<\/p>\n

\"\"<\/p>\n

Yeni \u0130nci Hamile Sporcu Tayt\u0131<\/a> ile sporunuzu rahat bir \u015fekilde yapabilirsiniz. Tabi hamile yogas\u0131 yapman\u0131za engel bir durum olup olmad\u0131\u011f\u0131 konusunda doktorunuza dan\u0131\u015fmay\u0131 da ihmal etmemelisiniz.<\/p>\n

Hamile pilatesi egzersizleri<\/strong><\/h4>\n

Hamile pilatesi <\/strong>yaparken de yogada oldu\u011fu gibi, bu konuda deneyimli e\u011fitmenler e\u015fli\u011finde \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z. Hamilelik s\u0131ras\u0131nda yapt\u0131\u011f\u0131n\u0131z pilates sayesinde v\u00fccudunuzu rahatlat\u0131p bedeninizi ke\u015ffedebilir, bel ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131z\u0131 \u00f6nleyebilir, ruhunuzu ar\u0131nd\u0131rabilirsiniz.<\/p>\n

\"\"<\/p>\n

Dilerseniz hamileler i\u00e7in<\/strong> haz\u0131rlanm\u0131\u015f Hamilelikte Pilates<\/a> DVD\u2019sinde yer alan egzersiz program\u0131ndan faydalanabilirsiniz.<\/p>\n

Y\u00fczme<\/strong><\/h4>\n

\"\"<\/p>\n

Hamileler<\/strong> i\u00e7in y\u00fczme ve su i\u00e7inde yap\u0131lan t\u00fcm hafif egzersizler faydal\u0131d\u0131r. Suyun kald\u0131rma kuvveti nedeniyle v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 dengelenir, v\u00fccut \u0131s\u0131s\u0131 karadaki egzersizlere k\u0131yasla daha e\u015fit olarak da\u011f\u0131l\u0131r ve b\u00f6ylece bebe\u011fin v\u00fccut \u0131s\u0131s\u0131nda da ani ve h\u0131zl\u0131 \u0131s\u0131 de\u011fi\u015fimleri olmam\u0131\u015f olur.<\/p>\n

Siz de hamilelik <\/strong>d\u00f6neminizde y\u00fczmek istiyorsan\u0131z y\u00fczd\u00fc\u011f\u00fcn\u00fcz alan\u0131n hijyenik olmas\u0131na \u00f6zen g\u00f6stermeli ve \u0131slak alanlarda kay\u0131p d\u00fc\u015fme risklerine kar\u015f\u0131 dikkatli olmal\u0131s\u0131n\u0131z. Size en uygun mayoyu se\u00e7mek i\u00e7in Hamile Mayolar\u0131<\/a> kategorimize g\u00f6z atabilirsiniz.<\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f<\/strong><\/h4>\n

Hamile egzersizleri nelerdir<\/strong>\u00a0sorusunun bir di\u011fer cevab\u0131 da ku\u015fkusuz y\u00fcr\u00fcy\u00fc\u015ft\u00fcr. Y\u00fcr\u00fcy\u00fc\u015f, hamilelik s\u00f6z konusu oldu\u011funda en kolay ve etkili egzersizlerden biridir. Kendinizi zorlamadan, hafif tempoda d\u00fczenli olarak y\u00fcr\u00fcy\u00fc\u015f yapmak hem fiziksel hem de ruhsal a\u00e7\u0131dan, hamilelik s\u00fcrecini \u00e7ok daha rahat ge\u00e7irmenizi sa\u011flayacakt\u0131r. Aya\u011f\u0131n\u0131zda rahat bir y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131 olmas\u0131 bu s\u00fcre\u00e7te \u00f6nemlidir. Bunun i\u00e7in Y\u00fcr\u00fcy\u00fc\u015f & Ko\u015fu Ayakkab\u0131lar\u0131<\/a> kategorimizi inceleyebilirsiniz.<\/p>\n

Diz\u00fcst\u00fc \u00e7\u00f6kme (Squat) egzersizleri<\/strong><\/h4>\n

\"hamilelik\"<\/p>\n

Squat ile bacaklar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilir; b\u00f6ylece bacaklar\u0131n\u0131z\u0131n, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 daha rahat ta\u015f\u0131malar\u0131n\u0131 sa\u011flayabilirsiniz. Squat uygularken ayn\u0131 zamanda t\u00fcm v\u00fccudunuz da \u00e7al\u0131\u015fm\u0131\u015f olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hamile oldu\u011funu \u00f6\u011frenen kad\u0131nlar\u0131n bebe\u011fe herhangi bir zarar vermekten ve d\u00fc\u015f\u00fck yapmaktan korkmalar\u0131, g\u00fcnl\u00fck hayatta yapt\u0131klar\u0131 egzersizler varsa bunlar\u0131 b\u0131rakmalar\u0131na […]<\/p>\n","protected":false},"author":10,"featured_media":12468,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-12467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form"],"yoast_head":"\nHamilelik D\u00f6neminde Yap\u0131labilecek Egzersizler - Hayatburada<\/title>\n<meta name=\"description\" content=\"Hamilelik d\u00f6neminde yap\u0131labilecek egzersizler hakk\u0131nda daha detayl\u0131 bilgi edinmek istiyorsan\u0131z yaz\u0131m\u0131z\u0131 okumaya devam edin; ba\u015fl\u0131yoruz\u2026\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hepsiburada.com\/hayatburada\/hamilelik-doneminde-yapilabilecek-egzersizler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelik D\u00f6neminde Yap\u0131labilecek Egzersizler\" \/>\n<meta property=\"og:description\" content=\"Hamile oldu\u011funu \u00f6\u011frenen kad\u0131nlar\u0131n bebe\u011fe herhangi bir zarar vermekten ve d\u00fc\u015f\u00fck yapmaktan korkmalar\u0131, g\u00fcnl\u00fck hayatta yapt\u0131klar\u0131 egzersizler varsa bunlar\u0131\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/hamilelik-doneminde-yapilabilecek-egzersizler\/\" \/>\n<meta property=\"og:site_name\" content=\"Hayatburada\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-07T17:39:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/10\/shutterstock_512839960.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"680\" \/>\n\t<meta property=\"og:image:height\" content=\"359\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hepsiburada Yazar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hepsiburada Yazar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/hamilelik-doneminde-yapilabilecek-egzersizler\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/hamilelik-doneminde-yapilabilecek-egzersizler\\\/\"},\"author\":{\"name\":\"Hepsiburada Yazar\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/#\\\/schema\\\/person\\\/c94ba56ae2bcf8e4a5ceb545d1335d30\"},\"headline\":\"Hamilelik D\u00f6neminde Yap\u0131labilecek Egzersizler\",\"datePublished\":\"2021-10-07T17:39:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/hamilelik-doneminde-yapilabilecek-egzersizler\\\/\"},\"wordCount\":754,\"image\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/hamilelik-doneminde-yapilabilecek-egzersizler\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/shutterstock_512839960.jpg\",\"articleSection\":[\"Form\"],\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/hamilelik-doneminde-yapilabilecek-egzersizler\\\/\",\"url\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/hamilelik-doneminde-yapilabilecek-egzersizler\\\/\",\"name\":\"Hamilelik D\u00f6neminde Yap\u0131labilecek Egzersizler - 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