{"id":401,"date":"2021-01-31T09:20:15","date_gmt":"2021-01-31T06:20:15","guid":{"rendered":"https:\/\/thecovepilates.com\/blog\/?p=401"},"modified":"2021-03-18T16:31:52","modified_gmt":"2021-03-18T13:31:52","slug":"hamilelikte-pilates","status":"publish","type":"post","link":"https:\/\/blog.thecovepilates.com\/?p=401","title":{"rendered":"Hamilelikte Pilates"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1148\" height=\"620\" src=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/01\/exercise-tips-for-pregnant-women-form.jpg\" alt=\"Hamile Pilatesi\" class=\"wp-image-403\" srcset=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/01\/exercise-tips-for-pregnant-women-form.jpg 1148w, https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/01\/exercise-tips-for-pregnant-women-form-768x415.jpg 768w, https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/01\/exercise-tips-for-pregnant-women-form-585x316.jpg 585w\" sizes=\"auto, (max-width: 1148px) 100vw, 1148px\" \/><\/figure>\n\n\n\n<p>Prenatal Pilates olarak da adland\u0131r\u0131lmaktad\u0131r. Genel anlamda Pilates, di\u011fer egzersiz t\u00fcrlerine g\u00f6re \u00e7ok daha kontroll\u00fc bir egzersiz t\u00fcr\u00fc oldu\u011fu i\u00e7in, hamile pilatesi de anne adaylar\u0131n\u0131n yapabilece\u011fi en g\u00fcvenilir egzersiz \u00e7e\u015fididir. Hamilelik s\u00fcrecinin, hem fiziksel hem de ruhsal olarak rahat ve a\u011fr\u0131s\u0131z ge\u00e7irilmesi ana hedeftir. E\u011fer hamilelik s\u00fcrecindeyseniz ve pilatese ba\u015flamay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z her \u015feyden \u00f6nce mutlaka doktorunuzla g\u00f6r\u00fc\u015fmelisiniz.<\/p>\n\n\n\n<p>Bebe\u011fin b\u00fcy\u00fcmesi ile birlikte anne aday\u0131n\u0131n anatomisinde de\u011fi\u015fiklikler meydana gelir. Y\u00fcr\u00fcyebilmek ve yer\u00e7ekiminin merkezinde kalabilmek i\u00e7in a\u011f\u0131rl\u0131k merkezi \u00f6ne do\u011fru kayar ve pelvisin (kal\u00e7an\u0131n) pozisyonu de\u011fi\u015fir. Buna ba\u011fl\u0131 olarak bel \u00e7ukurunda (lumbar lordoz) art\u0131\u015f ve s\u0131rt b\u00f6lgesinde kamburluk meydana gelebilir. Ba\u015f ve boyun \u00f6ne kayarak omuzlar yuvarlan\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1170\" height=\"730\" src=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/01\/240827-1600x1068-pregnant-workout-1170x730.jpg\" alt=\"\" class=\"wp-image-405\"\/><\/figure>\n\n\n\n<p>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n topuklara ta\u015f\u0131nmas\u0131na ba\u011fl\u0131 olarak, dizlerde geriye do\u011fru yaslanma da bu s\u00fcre\u00e7teki de\u011fi\u015fikliklerdendir. T\u00fcm bunlar\u0131n sonucunda; bel, s\u0131rt, ba\u015f, boyun, bacak a\u011fr\u0131s\u0131 ve denge kay\u0131plar\u0131 olu\u015fur ve s\u00fcre\u00e7 anne i\u00e7in zorla\u015f\u0131r.<\/p>\n\n\n\n<p>Hamilelik s\u00fcrecine pilatesin faydalar\u0131;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Her egzersiz s\u00fcrecinde oldu\u011fu gibi, hamile pilatesinde de daha az kilo al\u0131m\u0131 sa\u011flan\u0131r.<\/li><li>Egzersiz yaparken enerji kayna\u011f\u0131 olarak \u015feker depolar\u0131 kullan\u0131ld\u0131\u011f\u0131 i\u00e7in, egzersizin kendisi \u015fekeri d\u00fczenler ve dolay\u0131s\u0131 ile hamilelik diyabeti riski azal\u0131r.<\/li><li>Egzersiz s\u0131ras\u0131nda uykuyu sa\u011flayan hormonlar salg\u0131land\u0131\u011f\u0131 i\u00e7in, uyku d\u00fczeni de sa\u011flan\u0131r.<\/li><li>K\u00fc\u00e7\u00fck bir terleme ve nab\u0131z at\u0131\u015f\u0131 h\u0131zlan\u0131m\u0131nda endorfin, serotonin, depomin gibi mutluluk hormonlar\u0131 salg\u0131land\u0131\u011f\u0131 i\u00e7in depresyon ve sinirlili\u011fi azalt\u0131r.<\/li><li>Kaslar\u0131 g\u00fc\u00e7lendirerek a\u011fr\u0131s\u0131z bir s\u00fcre\u00e7 ge\u00e7irilmesini sa\u011flar.<\/li><li>Nefes kontrol\u00fc ile birlikte normal do\u011fuma haz\u0131rlar.<\/li><li>Kan bas\u0131nc\u0131 ve kolesterol\u00fc azalt\u0131r.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Prenatal Pilates olarak da adland\u0131r\u0131lmaktad\u0131r. Genel anlamda Pilates, di\u011fer egzersiz t\u00fcrlerine g\u00f6re \u00e7ok daha kontroll\u00fc bir egzersiz t\u00fcr\u00fc oldu\u011fu i\u00e7in, hamile pilatesi de anne adaylar\u0131n\u0131n yapabilece\u011fi en g\u00fcvenilir egzersiz \u00e7e\u015fididir. Hamilelik s\u00fcrecinin, hem fiziksel hem de ruhsal olarak rahat ve a\u011fr\u0131s\u0131z ge\u00e7irilmesi ana hedeftir. E\u011fer hamilelik s\u00fcrecindeyseniz ve pilatese ba\u015flamay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z her<\/p>\n","protected":false},"author":1,"featured_media":403,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[34,33,36,32,37,35],"class_list":["post-401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor","tag-egzersiz","tag-hamile","tag-hamile-pilatesi","tag-pilates","tag-prenatal","tag-spor"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/401","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=401"}],"version-history":[{"count":5,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/401\/revisions"}],"predecessor-version":[{"id":583,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/401\/revisions\/583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/403"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}