{"id":781,"date":"2017-11-22T20:18:57","date_gmt":"2017-11-22T20:18:57","guid":{"rendered":"https:\/\/benimyuvam.com.tr\/?p=781"},"modified":"2017-11-22T20:18:57","modified_gmt":"2017-11-22T20:18:57","slug":"hamilelikte-egzersizler","status":"publish","type":"post","link":"https:\/\/benimyuvam.com.tr\/?p=781","title":{"rendered":"Hamilelikte Egzersizler"},"content":{"rendered":"<p>Gebeli\u011finize &ouml;zel riskli bir durum yoksa doktorunuz egzersiz yapman\u0131za izin verecektir. Doktorlar taraf\u0131ndan genellikle gebeli\u011fin 3. ay\u0131 bittikten sonra egzersizlere ba\u015flan\u0131lmas\u0131 &ouml;nerilir.&nbsp; &nbsp;&nbsp;<\/p>\n<p><strong>Dikkat!&#8230; Egzersizlere ba\u015flamadan &ouml;nce bilmeniz gerekenler&#8230;<\/strong><\/p>\n<ul>\n<li>Egzersizler s\u0131ras\u0131nda nefes tutmay\u0131n.<\/li>\n<li>Dengenizi sa\u011flad\u0131ktan sonra hareketi yap\u0131n.<\/li>\n<li>Her harekette \u0131k\u0131nmadan ka&ccedil;\u0131n\u0131n.<\/li>\n<li>Hareketleri ters tarafa da tekrarlamay\u0131 unutmay\u0131n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Yere oturup ba\u011fda\u015f kurun. Nefes al\u0131n.&nbsp;<\/strong><\/p>\n<ol>\n<li>Elleriniz ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda kenetli iken ellerinizle ba\u015f\u0131n\u0131z\u0131 &ouml;ne do\u011fru iterek arka taraftaki boyun kaslar\u0131n\u0131z\u0131 germeye &ccedil;al\u0131\u015f\u0131n bu pozisyonda 5 e kadar sayarak nefesinizi verin ve ba\u015flang\u0131&ccedil; pozisyonuna d&ouml;n&uuml;n.<\/li>\n<li>Ba\u011fda\u015f kurma pozisyonunda elleriniz dizleriniz &uuml;zerinde rahat bir \u015fekilde destekli iken derin nefes al\u0131n ve ba\u015f\u0131n\u0131z\u0131 geriye g&ouml;t&uuml;r&uuml;rken ald\u0131\u011f\u0131n\u0131z nefesi verin.<\/li>\n<li>Ba\u011fda\u015f kurma pozisyonunda bir elinizle ba\u015f\u0131n\u0131z\u0131 aksi taraftan tutarak yana do\u011fru gerin 5&nbsp; e kadar say\u0131n ve ba\u015flang\u0131&ccedil; pozisyonuna d&ouml;n&uuml;n. Ayn\u0131 hareketi di\u011fer y&ouml;nde yap\u0131n <em>(Omuz hareketini &ouml;nlemek i&ccedil;in kar\u015f\u0131 taraf elinizle mindere tutunun).<\/em><\/li>\n<li>Ba\u015f\u0131n\u0131zla saat y&ouml;n&uuml;nde ve saat y&ouml;n&uuml; tersinde daireler &ccedil;izin.<\/li>\n<li>Derin nefes alarak omuzlar\u0131n\u0131z\u0131 kulaklar\u0131n\u0131za do\u011fru yukar\u0131 kald\u0131r\u0131p geriye do\u011fru omuzlar\u0131n\u0131zla daire &ccedil;izerek nefesinizi verin.<\/li>\n<li>Eller belde iken, derin nefes alarak kollar\u0131n\u0131z\u0131 geriye &ccedil;ekin, k&uuml;rek kemiklerinizi birbirine do\u011fru yakla\u015ft\u0131r\u0131n, bu pozisyonda nefes vererek 5&rsquo;e kadar say\u0131n.<\/li>\n<li>Ellerinizi g&ouml;\u011f&uuml;slerinizin &ouml;n&uuml;nde kenetleyin ve ellerinizi birbirine do\u011fru bast\u0131r\u0131n, 5&nbsp; e kadar say\u0131n ve gev\u015fek b\u0131rak\u0131n<em> (Nefesinizi tutmay\u0131n).<\/em><\/li>\n<li>Ellerinizi g&ouml;\u011f&uuml;slerinizin &ouml;n&uuml;nde kenetleyin ve elleriniz birbirinden ayr\u0131lmadan ellerinizi ay\u0131rmaya &ccedil;al\u0131\u015f\u0131r gibi z\u0131t y&ouml;nde &ccedil;ekin, 5&nbsp; e kadar say\u0131n ve serbest b\u0131rak\u0131n (Nefesinizi tutmay\u0131n).<\/li>\n<li>Ellerinizi yumruk yap\u0131p &uuml;st&uuml;ste yerle\u015ftirin ve ellerinizi birbirine do\u011fru bast\u0131r\u0131n, 5 say\u0131n ve gev\u015fek b\u0131rak\u0131n <em>(Nefesinizi tutmay\u0131n).<\/em><\/li>\n<li>Yukar\u0131daki gibi elleriniz yumruk \u015feklindeyken di\u011fer elinizi &uuml;st tarafa koyun, birbirine do\u011fru bast\u0131r\u0131n, 5 e kadar say\u0131n ve gev\u015fek b\u0131rak\u0131n <em>(Nefesinizi tutmay\u0131n).<\/em><\/li>\n<\/ol>\n<p>\n<strong>Oturdu\u011funuz yerde ayaklar\u0131n\u0131z\u0131 &ouml;ne do\u011fru uzat\u0131n.<\/strong><\/p>\n<ol>\n<li>Bir kolunuzu yana do\u011fru a&ccedil;arak g&ouml;vdenizle kar\u015f\u0131 yana do\u011fru esneyin, 5 say\u0131n ve ba\u015flang\u0131&ccedil; pozisyonuna d&ouml;n&uuml;n ve ayn\u0131 egzersizi di\u011fer tarafa do\u011fru tekrarlay\u0131n.<\/li>\n<li>Bir aya\u011f\u0131n\u0131z\u0131 <em>(Bacak de\u011fil)<\/em> ayak bile\u011finden yukar\u0131 do\u011fru &ccedil;ekerken di\u011ferini a\u015fa\u011f\u0131 do\u011fru itin. Daha sonra di\u011fer aya\u011f\u0131n\u0131z\u0131 &ccedil;ekip bir di\u011ferini a\u015fa\u011f\u0131 do\u011fru itin.<\/li>\n<li>Ayaklar\u0131n\u0131zla saat y&ouml;n&uuml;nde ve saat tersi y&ouml;n&uuml;nde daireler &ccedil;izin.<\/li>\n<li>Bebe\u011fi s\u0131k\u0131\u015ft\u0131rmamak i&ccedil;in bacaklar\u0131n\u0131z\u0131 m&uuml;mk&uuml;n oldu\u011funca yana a&ccedil;\u0131n.<\/li>\n<li>Ellerinizi &ouml;ne do\u011fru uzatarak g&ouml;vdenizin dikli\u011fini bozmadan kal&ccedil;alardan m&uuml;mk&uuml;n oldu\u011funca &ouml;ne do\u011fru esneyin 5&nbsp; e kadar say\u0131n ve ba\u015flang\u0131&ccedil; pozisyonuna gelin.<\/li>\n<li>Oturdu\u011funuz yerde ayaklar\u0131n\u0131z\u0131 uzatm\u0131\u015f durumdayken , ellerinizle ayak bileklerinizden tutarak m&uuml;mk&uuml;n oldu\u011funca kendinize do\u011fru &ccedil;ekin g&ouml;vdenizin dikli\u011fini bozmadan kal&ccedil;alardan m&uuml;mk&uuml;n oldu\u011funca &ouml;ne do\u011fru esneyerek dirseklerinizden a\u015fa\u011f\u0131 do\u011fru dizlerinize bast\u0131r\u0131n, 5 e kadar say\u0131n ve ba\u015flang\u0131&ccedil; pozisyonuna gelin.<\/li>\n<\/ol>\n<p><strong>Oturdu\u011funuz yerde sa\u011fa ya da sola d&ouml;nerek yan yat\u0131n ve alttaki dizinizi b&uuml;k&uuml;n. <\/strong><\/p>\n<ol>\n<li>Elinizi ba\u015f\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirin, di\u011fer elinizle yerden destek al\u0131rken &uuml;stteki baca\u011f\u0131n\u0131z\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131n, 5 e kadar say\u0131n ve indirin.<\/li>\n<li>Yine yan yat\u0131\u015fta bu sefer baca\u011f\u0131n\u0131z\u0131 biraz &ouml;ne alarak yukar\u0131 kald\u0131r\u0131n ve bu egzersizleri di\u011fer baca\u011f\u0131n\u0131zla da yap\u0131n.<\/li>\n<\/ol>\n<p><strong>S\u0131rt&uuml;st&uuml; yat\u0131n, dizleriniz b&uuml;k&uuml;l&uuml; ve ayak tabanlar\u0131n\u0131z yerle temasta olsun. <\/strong><\/p>\n<ol>\n<li>Ellerinizi karn\u0131n\u0131z\u0131n &uuml;zerine &ccedil;apraz yerle\u015ftirin, elleriniz birbirine yakla\u015f\u0131rken sizde &ouml;ne do\u011fru kalk\u0131n, 5 e kadar say\u0131n ve gev\u015feyin.<\/li>\n<li>S\u0131rt&uuml;st&uuml; yat\u0131n, dizleriniz b&uuml;k&uuml;l&uuml; ve ayak tabanlar\u0131n\u0131z yerle temasta olsun. Kollar\u0131n\u0131z yerde kal&ccedil;alar\u0131n\u0131z\u0131 havaya kald\u0131rarak k&ouml;pr&uuml; kurun, 5 e kadar say\u0131n ve ba\u015flang\u0131&ccedil; pozisyonuna d&ouml;n&uuml;n.<\/li>\n<\/ol>\n<p><strong>Dizleriniz ve elleriniz &uuml;zerine gelin. <\/strong><\/p>\n<ol>\n<li>Nefes alarak ba\u015f\u0131n\u0131z\u0131 geriye kald\u0131r\u0131n.<\/li>\n<li>Ald\u0131\u011f\u0131n\u0131z nefesi vererek ba\u015f\u0131n\u0131z\u0131 &ouml;ne do\u011fru e\u011fin ve belinizi kamburla\u015ft\u0131r\u0131n.<\/li>\n<li>Ellerinizi yerden &ccedil;ekip, bir dizinizin &uuml;zerine gelin ve di\u011fer dizinizi &ouml;ne al\u0131p taban\u0131n\u0131z\u0131 yere bas\u0131n. Bir elinizi dizinize di\u011ferini kal&ccedil;an\u0131za koyup nefes al\u0131n.<\/li>\n<li>Nefesinizi vererek &ouml;ne do\u011fru esneyin.<\/li>\n<\/ol>\n<p><strong>S\u0131rt\u0131n\u0131z\u0131 duvara dayay\u0131n ve ayaklar\u0131n\u0131z\u0131 biraz &ouml;ne ve omuz hizas\u0131nda a&ccedil;arak yere tam bas\u0131n. <\/strong><\/p>\n<ol>\n<li>Nefes al\u0131n.<\/li>\n<li>S\u0131rt\u0131n\u0131z\u0131n duvarla temas\u0131n\u0131 kesmeden nefesinizi vererek s\u0131rt\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 kayd\u0131rarak dizlerinizi b&uuml;k&uuml;n.<\/li>\n<li>S\u0131rt\u0131n\u0131z\u0131 duvara dayay\u0131n.<\/li>\n<li>Nefesinizi tutmadan bel &ccedil;ukurunuzu duvara bast\u0131r\u0131n. 5 e kadar say\u0131n ve b\u0131rak\u0131n.<\/li>\n<\/ol>\n<p><strong>Y&uuml;z&uuml;n&uuml;z&uuml; duvara d&ouml;n&uuml;n.<\/strong><\/p>\n<ol>\n<li>Ellerinizi duvara dayay\u0131n. Bir aya\u011f\u0131n\u0131z\u0131 &ouml;ne al\u0131n.<\/li>\n<li>Arkadaki aya\u011f\u0131n\u0131z\u0131n topu\u011funu yerden kesmeden &ouml;ndeki dizinizi b&uuml;kerek duvara yakla\u015f\u0131n<\/li>\n<\/ol>\n<p><strong>Bir duvar k&ouml;\u015fesine ge&ccedil;in. <\/strong><\/p>\n<ol>\n<li>Ellerinizi ve &ouml;n kollar\u0131n\u0131z\u0131 duvara dayay\u0131n.<\/li>\n<li>Omuzlar\u0131n\u0131z dirseklerinizle ayn\u0131 hizada olmal\u0131d\u0131r.<\/li>\n<li>Topuklar\u0131n\u0131z\u0131 yerden kesmeden duvar k&ouml;\u015fesine do\u011fru esneyin.<\/li>\n<li>Esnerken nefes al\u0131n ve ba\u015flang\u0131&ccedil; pozisyonuna d&ouml;nerken verin.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Gebeli\u011finize &ouml;zel riskli bir durum yoksa doktorunuz egzersiz yapman\u0131za izin verecektir. Doktorlar taraf\u0131ndan genellikle gebeli\u011fin 3. ay\u0131 bittikten sonra egzersizlere [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,427,451,431],"tags":[],"class_list":["post-781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-oncesi","category-hamile-sporu","category-hamilelik-sureci","category-hamilelikte-guzellik-ve-bakim"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>Hamilelikte Egzersizler - Bloggerlar Birle\u015fiyor<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/benimyuvam.com.tr\/?p=781\" \/>\r\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Hamilelikte Egzersizler - Bloggerlar Birle\u015fiyor\" \/>\r\n<meta property=\"og:description\" content=\"Gebeli\u011finize &ouml;zel riskli bir durum yoksa doktorunuz egzersiz yapman\u0131za izin verecektir. Doktorlar taraf\u0131ndan genellikle gebeli\u011fin 3. ay\u0131 bittikten sonra egzersizlere [&hellip;]\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/benimyuvam.com.tr\/?p=781\" \/>\r\n<meta property=\"og:site_name\" content=\"Bloggerlar Birle\u015fiyor\" \/>\r\n<meta property=\"article:published_time\" content=\"2017-11-22T20:18:57+00:00\" \/>\r\n<meta name=\"author\" content=\"admin\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 dakika\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/benimyuvam.com.tr\\\/#\\\/schema\\\/person\\\/8001daa8f6d17dd6244b12e21fe01bf0\"},\"headline\":\"Hamilelikte Egzersizler\",\"datePublished\":\"2017-11-22T20:18:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781\"},\"wordCount\":1097,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/benimyuvam.com.tr\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/BY23_hamileveegzersiz.jpg\",\"articleSection\":[\"Do\u011fum \u00d6ncesi\",\"Hamile Sporu\",\"Hamilelik S\u00fcreci\",\"Hamilelikte G\u00fczellik ve Bak\u0131m\"],\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781\",\"url\":\"https:\\\/\\\/benimyuvam.com.tr\\\/?p=781\",\"name\":\"Hamilelikte Egzersizler - 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