Yoğun ve yıpratıcı sürecin sonunda doğum ile sonlanan hamilelik süreci sonrası alınan fazla kilolardan kurtulmak ve ideal vücuda ulaşmak için beslenme ve spor programı uygulanarak hızlı ve doğru şekilde kilo verme ile eski formunuza ulaşmalısınız.

 

Doğumdan 1 Hafta Sonra Başlayabilirsiniz


Doğum sonrası kilo verme amacıyla hemen egzersizlere başlamak doğru olmayacaktır. Doğumun türüne göre ve şekline göre belirli bir süre dinlendikten sonra egzersizlere başlayabilirsiniz. Normal şartlar altında 1 haftalık sürecin ardında egzersizlere başlamanız uygundur. Doğu sonrası spor yaparken dikkat edilmesi gereken husus aşamalı ve devamlılık olmalıdır. Spora hafif yürüyüşler ve ile başlanmalı Yürüyüşe hafif egzersizle eklenerek günden günde egzersizin sıklığı ve yoğunluğu artırılmalıdır. Doğum sonrası spora başlamak için ilk tercih yürüyüş doğru tercihtir. Günde yarım saat orta tempo yürüyüş idealdir. Bunun yanı sıra gevşeyen karın kasları için de günde bir defa yapılabildiği kadar mekik egzersizi yapmak vücudunuz toparlamak için yardımcı olacaktır.

 

Performansı Kademe Kademe Arttırın


Hamilelik sonrası egzersizleriniz zaman geçtikçe performans artırarak devam etmelisiniz. Daha sonra vücudunuzu tam olarak egzersiz seçeneklerini de programa ekleyerek sporunuzu bütüncül bir konsepte çevireceksiniz. Programınız sırt ve kol bölgelerine yönelik hareketler de ekleyerek. Doğum sonrası kilo vermek için en önem vermeniz gereken vücut bölgeniz karın ve bel bölgesidir. Bu bölge için özel çalışma yapmalısınız. Koşu yaparak bu bölgelerde etkili kalori yakımı sağlayacaksınız. İki günde bir ya da her gün hafif tempoda koşmanız doğru sonuç verecektir. Bütüncül bir spor tarzı sunan yüzme de doğum sonrası kilo vermede en etkili spor seçeneğidir. Tüm vücudunuzu aktif hale getiren yüzme sporu uygun zamanlama ile uzman kontrolünde yapılarak fiziki yapınızın düzelmesinde öne çıkıyor.
 

Ailenizden Destek Alın


 

Hamilelik sonrası kilo verme için egzersiz yaparken aklınızda bulunması gereken önemli noktalara dikkat ederek egzersizlerinize devam etmelisiniz. Bu hususları şu şekilde ele alabiliriz. Doğum sonrası egzersiz yaparken ailenizden ve çevrenizden destek almanız verimi artıracaktır. Egzersizleri ara ara ve gün içine yayarak devamlı yapmaya özen göstermelisiniz. Hamilelik dönemince kaslarınız zayıflayacağı için egzersizlerde kas kuvvetlendirici egzersizlere de yer vermelisiniz. Medyada yer alan hamilelikten hemen sonra fit hale geldi gibi sansasyonel haberlere kıymet vermeyin.

 

9 Aya Karşılık 9 Ay


Düzenli ve sabırlı şekilde egzersizlerinizi yapın. 9 ay boyunca aldığınız kiloları vermek için aynı sürede bir süreç geçirmek sağlıklı olacaktır. İlk 6 haftada yapılacak egzersizler uzman kontrolünde yapılması gerekir. Bu süreçten sonraki 3 aylık süreçte leğen kemiği tabanı egzersizleri yapılması idealdir. Bu sayede hızlı şekilde eski yapınıza kavuşacaksınız. Bu süreçte hafif tempoda yürüyüş ve karın egzersizleri doğum sonrası kilo verme doğru şekilde yapmanızı sağlayacak egzersiz seçenekleridir.

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