[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row admin_label=”sat\u0131r” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_heading title=”Hamilelikte Spor (ve Profesyonel Spor): Bilimsel ve Pratik” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n
Hareket etmeyi seviyorsunuz \u2014 belki ko\u015fmay\u0131, bisiklet s\u00fcrmeyi, g\u00fc\u00e7 antrenman\u0131 yapmay\u0131 veya hatta profesyonel spor yapmay\u0131 seviyorsunuz. \u0130yi haber: Bunu bizimle ki\u015fisel olarak g\u00f6r\u00fc\u015fmek ister misiniz? Den Haag’daki ekibimizle ileti\u015fime ge\u00e7mekten \u00e7ekinmeyin: bizi aray\u0131n<\/strong><\/a>. <\/p>\n 30 Saniyelik \u00d6zet<\/strong><\/p>\n [\/et_pb_text][et_pb_heading title=”Sporun Size (ve Bebe\u011finize) Neden Bu Kadar \u0130yi Geldi\u011fi” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Hamilelik s\u0131ras\u0131nda d\u00fczenli egzersiz, daha az gebelik diyabeti, daha az hipertansiyon rahats\u0131zl\u0131klar\u0131, daha d\u00fc\u015f\u00fck sezaryen riski ve daha iyi bir genel sa\u011fl\u0131k durumu ile ili\u015fkilidir. ACOG k\u0131lavuzu (2020) ve WHO k\u0131lavuzu (2020), komplikasyonsuz hamilelerin<\/span> neredeyse tamam\u0131 i\u00e7in hamilelikte egzersizin g\u00fcvenli ve arzu edilir oldu\u011funu vurgulamaktad\u0131r. <\/p>\n Do\u011fru yo\u011funlukta egzersiz yapman\u0131z \u00f6nemlidir. Bunu pratik olarak nas\u0131l \u00f6l\u00e7ebilirsiniz? Konu\u015fma testini kullan\u0131n: aktivite s\u0131ras\u0131nda hala konu\u015fabilmelisiniz. Spor saatinizden okudu\u011funuz kalp at\u0131\u015f h\u0131z\u0131 b\u00f6lgeleri, v\u00fccuttaki fizyolojik de\u011fi\u015fiklikler nedeniyle daha az g\u00fcvenilirdir. <\/p>\n [\/et_pb_text][et_pb_heading title=”Hangi Yo\u011fun Aktivitelere (Hala) \u0130zin Var? HIIT, G\u00fc\u00e7 ve (Ultra) Dayan\u0131kl\u0131l\u0131k ” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h3″ global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Mevcut literat\u00fcr, komplikasyonsuz hamileliklerde \u00fc\u00e7\u00fcnc\u00fc trimestere kadar \u015fiddetli antrenman\u0131n genellikle iyi tolere edildi\u011fini g\u00f6stermektedir.<\/p>\n A\u015f\u0131r\u0131 yo\u011funluklar (>~%90 HRmax) i\u00e7in kan\u0131tlar daha azd\u0131r; \u00f6zellikle (profesyonel) sporcular i\u00e7in bireysel uyarlama \u00f6nemlidir. IOC uzman grubu, s\u0131cakl\u0131k ve hidrasyon y\u00f6netimi, yeterli enerji al\u0131m\u0131 ve s\u0131k izleme ile antrenman\u0131n s\u00fcrd\u00fcr\u00fclmesini \u00f6nermektedir. Ancak bunu t\u0131bbi uzman\u0131n\u0131zla g\u00f6r\u00fc\u015fmek ve tavsiyeleri dikkatle takip etmek \u00f6nemlidir. <\/p>\n [\/et_pb_text][et_pb_heading title=”Tutkulu Sporcular ve Profesyonel Sporcular \u0130\u00e7in \u00d6nerilerimiz” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h3″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Bir yar\u0131\u015fmaya m\u0131 haz\u0131rlan\u0131yorsunuz? Olas\u0131l\u0131klar\u0131 spor hekiminiz ve ebenizle g\u00f6r\u00fc\u015f\u00fcn. <\/p>\n [\/et_pb_text][et_pb_heading title=”\u00d6nce G\u00fcvenlik: Kesin Yasaklar” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n A\u015fa\u011f\u0131daki durumlarda aktiviteyi hemen durdurun ve bizi aray\u0131n: <\/strong><\/p>\n Vajinal kanama, kar\u0131n a\u011fr\u0131s\u0131, a\u011fr\u0131l\u0131 d\u00fczenli kas\u0131lmalar, amniyotik s\u0131v\u0131 kayb\u0131, egzersiz \u00f6ncesi nefes darl\u0131\u011f\u0131, ba\u015f d\u00f6nmesi, ba\u015f a\u011fr\u0131s\u0131, g\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131, denge kayb\u0131yla kas g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc, bald\u0131r a\u011fr\u0131s\u0131\/\u015fi\u015fmesi.<\/p>\n Risk almay\u0131n ve v\u00fccudunuzu ve t\u0131bbi uzman\u0131n\u0131z\u0131 dinleyin. <\/p>\n Her hamilelik a\u015famas\u0131 i\u00e7in faydal\u0131 arka plan bilgilerini Hamilelik Genel Bak\u0131\u015f\u0131<\/a> b\u00f6l\u00fcm\u00fcm\u00fczde de bulabilirsiniz (0-5 haftadan 37-42 haftaya kadar). <\/p>\n <\/p>\n [\/et_pb_text][et_pb_heading title=”Trimester Ba\u015f\u0131na: Rekreasyonelden Elite ” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_toggle title=”1. Trimester (0-13 hafta)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Bu, al\u0131\u015fkanl\u0131k olu\u015fturma ve enerjinizi dinleme a\u015famas\u0131d\u0131r. Orta yo\u011funlukta 20-45 dakikal\u0131k 3-5 k\u0131sa ila orta uzunlukta seansa ve haftada bir ila iki kez hafif g\u00fc\u00e7 antrenman\u0131 eklemeyi hedefleyin. Hamilelikten \u00f6nce buna al\u0131\u015f\u0131k de\u011filseniz, yava\u015f\u00e7a ilerleyin ve ebenize dan\u0131\u015f\u0131n. [\/et_pb_toggle][et_pb_toggle title=”2. Trimester (14-27 hafta)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Bu, bir\u00e7ok kad\u0131n i\u00e7in hamilelik s\u0131ras\u0131nda spor yapmak i\u00e7in en rahat d\u00f6nemdir: s\u00fcreyi 25-60 dakikaya kadar rahatl\u0131kla art\u0131rabilir ve g\u00fcc\u00fcn\u00fcz\u00fc koruyabilir veya dikkatli bir \u015fekilde art\u0131rabilirsiniz. Sadece kendinizi rahat hissetti\u011finizde dikkat edin. [\/et_pb_toggle][et_pb_toggle title=”3. Trimester (28+ hafta)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Konfor ve koruma \u00f6n plandad\u0131r. Daha s\u0131k-k\u0131sa \u00e7al\u0131\u015fmak, nadiren-uzun \u00e7al\u0131\u015fmaktan daha iyidir. Su antrenman\u0131, indoor bisiklet veya k\u00fcrek genellikle rahat hissettirir. (Ultra)dayan\u0131kl\u0131l\u0131k sporcular\u0131 i\u00e7in, kendinizi iyi hissetti\u011finiz s\u00fcrece bak\u0131m bloklar\u0131 iyidir\u2014etkiyi ve zirve yo\u011funlu\u011funu azalt\u0131n ve daha fazla dinlenme g\u00fcn\u00fcn\u00fc kabul edin. <\/p>\n [\/et_pb_toggle][et_pb_heading title=”Spor Ba\u015f\u0131na Mini K\u0131lavuzlar” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_toggle title=”Ko\u015fu \/ (Ultra)dayan\u0131kl\u0131l\u0131k” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Saf tempo g\u00fcnlerini daha s\u0131k progresif (kolay) ko\u015fular veya intervallerle de\u011fi\u015ftirin ve \u00fc\u00e7\u00fcnc\u00fc trimesterde eksantrik zirve y\u00fcklemesini (\u00f6rn. \u00e7ok fazla yoku\u015f a\u015fa\u011f\u0131 veya sprint) s\u0131n\u0131rlay\u0131n. Daha uzun seanslarda, \u00f6zellikle s\u0131cak havada, saatte yeterli karbonhidrat (30-60g) ve elektrolit al\u0131n. Patikalarda d\u00fc\u015fme riskini s\u0131n\u0131rlamak i\u00e7in teknik olarak basit rotalar se\u00e7in. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Bisiklet” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n D\u0131\u015far\u0131s\u0131 harika, trafik g\u00fcvenli\u011fi sa\u011fland\u0131\u011f\u0131 s\u00fcrece; indoor trainer genellikle idealdir. Nefes alma alan\u0131 ve konfor i\u00e7in sele ve duru\u015fu ayarlay\u0131n ve yeterli i\u00e7me molas\u0131 planlay\u0131n. Pedal g\u00fcc\u00fcn\u00fc orta yo\u011funlukta tutun. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”G\u00fc\u00e7 Antrenman\u0131” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Setleri maksimum a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n alt\u0131nda yapmaya devam edin ve teknik, hareket aral\u0131\u011f\u0131 ve nefes\/bas\u0131n\u00e7 kontrol\u00fcne (efor s\u0131ras\u0131nda nefes verme) odaklan\u0131n. Squatlar, deadliftler ve presler, semptomsuz kald\u0131klar\u0131 s\u00fcrece yap\u0131labilir; kendinizi iyi hissetti\u011finiz varyasyonlar\u0131 se\u00e7in. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Y\u00fczme ve Su Jogging” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n So\u011futma ve d\u00fc\u015f\u00fck etki i\u00e7in ideal kombinasyon. \u00d6zellikle s\u0131rt veya pelvis a\u011fr\u0131lar\u0131nda genellikle an\u0131nda rahatlama sa\u011flar ve yine de kondisyonunuzu korursunuz. <\/p>\n [\/et_pb_toggle][et_pb_heading title=”Pelvik Taban ve Kar\u0131n Kaslar\u0131: Kontrol\u00fc Nas\u0131l Sa\u011flars\u0131n\u0131z” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”-1px||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Hamilelik s\u0131ras\u0131nda duru\u015funuz, hormonlar\u0131n\u0131z ve kar\u0131ndaki bas\u0131n\u00e7 de\u011fi\u015fir\u2014bu nedenle hem hedefli antrenman yapmak hem de gev\u015feyebilmek<\/b><\/span> \u00f6nemlidir. A\u015fa\u011f\u0131da hemen uygulayabilece\u011finiz eksiksiz, pratik bir program bulacaks\u0131n\u0131z. <\/p>\n \n \u0130pu\u00e7lar\u0131<\/strong>:<\/span> bir tamponu<\/span> nazik\u00e7e yukar\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131z\u0131 veya idrar ak\u0131\u015f\u0131n\u0131<\/span> ve gaz\u0131<\/span> ayn\u0131 anda tutmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z\u0131 hayal edin\u2014hafif\u00e7e yukar\u0131 kald\u0131r\u0131n ve i\u00e7eri do\u011fru \u00e7ekin<\/span>, a\u015fa\u011f\u0131 do\u011fru itmeyin.<\/p>\n<\/li>\n Yapmaman\u0131z<\/strong> gerekenler:<\/span> kal\u00e7alar\u0131, \u00fcst bacaklar\u0131 ve karn\u0131 sert bir \u015fekilde kasmak veya nefesinizi tutmak.<\/p>\n<\/li>\n Nefes testi<\/strong>:<\/span> hafif bir kas\u0131lma s\u0131ras\u0131nda rahat\u00e7a konu\u015fabilmelisiniz<\/span>.<\/p>\n<\/li>\n B\u0131rakma<\/strong>:<\/span> her kas\u0131lmadan sonra bilin\u00e7li olarak tamamen gev\u015feyin<\/span>. Gev\u015femek en az kasmak kadar \u00f6nemlidir. <\/p>\n<\/li>\n<\/ul>\n Pratik el kitaplar\u0131 ve haz\u0131rl\u0131k i\u00e7in Margriet’in K\u00fct\u00fcphanesi<\/a>‘ne de g\u00f6z at\u0131n. <\/p>\n [\/et_pb_text][et_pb_video src=”https:\/\/youtu.be\/Ilg-gQY2Rxc?si=YltzpXj17SOi_Xw7″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_video][et_pb_heading title=”Is\u0131, Hidrasyon ve Y\u00fckseklik” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Hamilelik termo-reg\u00fclasyonunuzu de\u011fi\u015ftirir; \u0131s\u0131 zirvelerinden ka\u00e7\u0131n\u0131n, havadar giyinin, zaman\u0131nda i\u00e7in ve serin bir ortamda antrenman yap\u0131n. Kontroll\u00fc egzersiz ve klimatize ortamlarda \u00e7ekirdek s\u0131cakl\u0131klar genellikle g\u00fcvenli s\u0131n\u0131rlar i\u00e7inde kal\u0131r, ancak \u00e7ok \u0131s\u0131nmamaya dikkat edin. <\/p>\n Hollanda’da her y\u0131l daha s\u0131k g\u00f6r\u00fclen bir durum, s\u00fcrekli s\u0131caklarda Ulusal S\u0131cak Hava Plan\u0131’n\u0131n y\u00fcr\u00fcrl\u00fc\u011fe girmesidir. Bu durumda rutininize ekstra dikkat etmek \u00f6nemlidir. Antrenmanlar\u0131n\u0131z\u0131 serin planlay\u0131n, ekstra dinlenin ve yeterli s\u0131v\u0131 al\u0131n. <\/p>\n [\/et_pb_text][et_pb_heading title=”Beslenme, Enerji ve Demir” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n [\/et_pb_text][et_pb_heading title=”S\u0131k Sorulan Sorular (SSS)” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_toggle title=”Hala interval\/HIIT yapabilir miyim?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Evet \u2014 hamileli\u011finiz komplikasyonsuz ise, iyi hidrate olup\/besleniyorsan\u0131z ve semptomsuz kal\u0131yorsan\u0131z. K\u0131sa ve daha kaliteli seanslar planlay\u0131n; Y\u00fcksek kalp at\u0131\u015f h\u0131z\u0131 (>%90 HRmax) \u00f6zel de\u011ferlendirme gerektirir (\u00f6zellikle sporcular i\u00e7in). <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Hangi sporlardan ka\u00e7\u0131nmal\u0131y\u0131m?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Temas sporlar\u0131, d\u00fc\u015fme riski olan sporlar ve dal\u0131\u015f \u015fimdilik yap\u0131lmamal\u0131; y\u00fczme, bisiklet (g\u00fcvenli), y\u00fcr\u00fcy\u00fc\u015f, g\u00fc\u00e7 ve hamilelik yogas\u0131\/pilatesi (“s\u0131cak” olmayan) genellikle iyidir. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Core egzersizleri yapabilir miyim?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Yapabilirsiniz, ancak 20 haftadan sonra uzun s\u00fcre s\u0131rt \u00fcst\u00fc yatmadan<\/strong>; e\u011fik\/yan varyasyonlar ve kontroll\u00fc nefes ile anti-rotasyon se\u00e7in. Karn\u0131n\u0131z\u0131n b\u00fcy\u00fcd\u00fc\u011f\u00fcn\u00fc ve kar\u0131n kaslar\u0131n\u0131n farkl\u0131 konumland\u0131\u011f\u0131n\u0131 unutmay\u0131n. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Ya profesyonel sporcuysam ve antrenmana devam etmek istiyorsam?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Genellikle yapabilirsiniz, yak\u0131n g\u00f6zetim ve s\u00fcre, ortam (serin), beslenme ve toparlanmada ayarlamalarla. Bunu spor hekiminiz ve ebenizle iyi g\u00f6r\u00fc\u015f\u00fcn. Bizimle bir g\u00f6r\u00fc\u015fme planlay\u0131n. \u0130leti\u015fim<\/a>. <\/p>\n [\/et_pb_toggle][et_pb_heading title=”Ki\u015fisel Dan\u0131\u015fmanl\u0131k?” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n \u0130lk trimesterden do\u011fum sonras\u0131 iyile\u015fmeye kadar sizinle birlikte d\u00fc\u015f\u00fcnmekten memnuniyet duyar\u0131z.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Hareket etmeyi seviyorsunuz \u2014 belki ko\u015fmay\u0131, bisiklet s\u00fcrmeyi, g\u00fc\u00e7 antrenman\u0131 yapmay\u0131 veya hatta profesyonel spor yapmay\u0131 seviyorsunuz. \u0130yi haber: komplikasyonsuz bir hamilelikte spora devam etmek g\u00fcvenli ve sa\u011fl\u0131kl\u0131d\u0131r, v\u00fccudunuzu dinledi\u011finiz ve ak\u0131ll\u0131ca uyum sa\u011flad\u0131\u011f\u0131n\u0131z s\u00fcrece. Bu makalede, her trimester i\u00e7in ‘kan\u0131ta dayal\u0131’ bir k\u0131lavuz ve tutkulu sporcular ile profesyonel sporcular i\u00e7in \u00f6zel ipu\u00e7lar\u0131 bulacaks\u0131n\u0131z. Bunu […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","two_page_speed":[],"footnotes":""},"categories":[83],"tags":[],"class_list":["post-6006","post","type-post","status-publish","format-standard","hentry","category-ongecategoriseerd"],"_links":{"self":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/posts\/6006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/comments?post=6006"}],"version-history":[{"count":0,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/posts\/6006\/revisions"}],"wp:attachment":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/media?parent=6006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/categories?post=6006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/tr\/wp-json\/wp\/v2\/tags?post=6006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\n
\n
(Profesyonel) sporcu musunuz? Uyar\u0131c\u0131y\u0131 canl\u0131 tutun, ancak \u00e7al\u0131\u015fma bloklar\u0131n\u0131 k\u0131salt\u0131n, daha fazla dinlenin ve so\u011futma ve hidrasyona ekstra dikkat edin. <\/p>\n
Uzun s\u00fcreli s\u0131rt \u00fcst\u00fc yatmaktan ka\u00e7\u0131n\u0131n; kar\u0131n kas\u0131 egzersizleri \/ core antrenman\u0131 i\u00e7in e\u011fik veya yan yat\u0131\u015f varyasyonlar\u0131n\u0131 se\u00e7in. Y\u00fcksek seviyede antrenman yap\u0131yorsan\u0131z, ak\u0131ll\u0131ca planlay\u0131n: daha k\u0131sa, kaliteli intervallerle zirve g\u00fcc\u00fcn\u00fc koruyun ve s\u0131cakta yar\u0131\u015fma veya antrenmanlardan ka\u00e7\u0131n\u0131n. <\/p>\nPelvik Taban\u0131n\u0131z\u0131 Nas\u0131l Hissedersiniz (Tekni\u011finizi Kontrol Edin)<\/b><\/h3>\n
\n
<\/h3>\n
\n
\n