{"id":1197,"date":"2026-01-16T15:55:39","date_gmt":"2026-01-16T12:55:39","guid":{"rendered":"https:\/\/drahmetkaplan.com\/tr\/?p=1197"},"modified":"2026-01-16T15:56:07","modified_gmt":"2026-01-16T12:56:07","slug":"abdominoplasti-sonrasi-ne-zaman-egzersiz-yapabilirim","status":"publish","type":"post","link":"https:\/\/drahmetkaplan.com\/tr\/abdominoplasti-sonrasi-ne-zaman-egzersiz-yapabilirim\/","title":{"rendered":"Abdominoplasti sonras\u0131 ne zaman egzersiz yapabilirim?"},"content":{"rendered":"<h2 data-path-to-node=\"4\">Kar\u0131n Germe (Abdominoplasti) Sonras\u0131 Ne Zaman Egzersiz Yapabilirim? Kaslar\u0131 Riske Atmadan Forma Girme Rehberi (Dr. Ahmet Kaplan)<\/h2>\n<p data-path-to-node=\"5\">Merhaba, ben Dr. Ahmet Kaplan. Plastik, Rekonstr\u00fcktif ve Estetik Cerrah olarak, kar\u0131n germe ameliyat\u0131 sonras\u0131 kontrollerde hastalar\u0131mdaki o sab\u0131rs\u0131z enerjiyi \u00e7ok iyi biliyorum. Karn\u0131n\u0131z d\u00fcmd\u00fcz oldu, beliniz inceldi ve \u015fimdi bu yeni v\u00fccudu sporla ta\u00e7land\u0131rmak, hemen spor salonuna ko\u015fmak istiyorsunuz.<\/p>\n<p data-path-to-node=\"6\">Ancak frene basmam\u0131z gereken yer tam da buras\u0131d\u0131r.<\/p>\n<p data-path-to-node=\"7\">Kar\u0131n germe ameliyat\u0131, sadece derinin gerildi\u011fi bir i\u015flem de\u011fildir. \u00c7o\u011fu vakada <b data-path-to-node=\"7\" data-index-in-node=\"80\">&#8220;Diyastazis Rekti Onar\u0131m\u0131&#8221;<\/b> dedi\u011fimiz, kar\u0131n kaslar\u0131n\u0131n birbirine dikilerek i\u00e7ten daralt\u0131ld\u0131\u011f\u0131 bir i\u015flem de yapar\u0131z. Cildiniz 2 haftada kapan\u0131r ama bu kaslar\u0131n birbirine kaynamas\u0131 <b data-path-to-node=\"7\" data-index-in-node=\"259\">en az 6-8 hafta<\/b> s\u00fcrer.<\/p>\n<p data-path-to-node=\"8\">Bu yaz\u0131da, bir cerrah olarak size sadece &#8220;yasaklar\u0131&#8221; de\u011fil, hangi haftada hangi sporu g\u00fcvenle yapabilece\u011finizi, &#8220;mekik \u00e7ekmeye&#8221; ne zaman ba\u015flayaca\u011f\u0131n\u0131z\u0131 ve sporun iyile\u015fme \u00fczerindeki etkilerini anlataca\u011f\u0131m.<\/p>\n<p data-path-to-node=\"9\">Haz\u0131rsan\u0131z, spora d\u00f6n\u00fc\u015f takviminizi birlikte planlayal\u0131m.<\/p>\n<hr data-path-to-node=\"10\" \/>\n<h2 data-path-to-node=\"11\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-1199 aligncenter\" src=\"https:\/\/drahmetkaplan.com\/tr\/wp-content\/uploads\/2026\/01\/Karin-Germe-Sonrasi-Spor.png\" alt=\"Kar\u0131n Germe Sonras\u0131 Spor\" width=\"1280\" height=\"720\" srcset=\"https:\/\/drahmetkaplan.com\/tr\/wp-content\/uploads\/2026\/01\/Karin-Germe-Sonrasi-Spor.png 1280w, https:\/\/drahmetkaplan.com\/tr\/wp-content\/uploads\/2026\/01\/Karin-Germe-Sonrasi-Spor-300x169.png 300w, https:\/\/drahmetkaplan.com\/tr\/wp-content\/uploads\/2026\/01\/Karin-Germe-Sonrasi-Spor-1024x576.png 1024w, https:\/\/drahmetkaplan.com\/tr\/wp-content\/uploads\/2026\/01\/Karin-Germe-Sonrasi-Spor-768x432.png 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/h2>\n<h2 data-path-to-node=\"11\">Neden Acele Etmemelisiniz? (Biyolojik Ger\u00e7ekler)<\/h2>\n<p data-path-to-node=\"12\">Spor salonuna erken d\u00f6nmenin bedeli a\u011f\u0131r olabilir. \u0130\u00e7erideki kas onar\u0131m\u0131, t\u0131pk\u0131 k\u0131r\u0131k bir kemi\u011fin kaynamas\u0131 gibi zamana ihtiya\u00e7 duyar. E\u011fer kar\u0131n i\u00e7i bas\u0131nc\u0131 art\u0131ran bir hareket (a\u011f\u0131rl\u0131k kald\u0131rmak veya \u0131k\u0131nmak gibi) yaparsan\u0131z:<\/p>\n<ol start=\"1\" data-path-to-node=\"13\">\n<li>\n<p data-path-to-node=\"13,0,0\"><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">Kas Diki\u015fleri A\u00e7\u0131labilir:<\/b> \u0130\u00e7erideki o s\u0131k\u0131 &#8220;korse&#8221; etkisi gev\u015fer ve kar\u0131n tekrar d\u0131\u015far\u0131 bombelenir.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,1,0\"><b data-path-to-node=\"13,1,0\" data-index-in-node=\"0\">Seroma (S\u0131v\u0131 Birikimi):<\/b> Erken hareket, deri ile kas aras\u0131ndaki bo\u015flukta s\u0131v\u0131 toplanmas\u0131na neden olur. Bu da iyile\u015fmeyi haftalarca geciktirir.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,2,0\"><b data-path-to-node=\"13,2,0\" data-index-in-node=\"0\">\u0130zlerin Geni\u015flemesi:<\/b> Hen\u00fcz taze olan diki\u015f hatt\u0131 gerilirse, incecik kalmas\u0131 gereken iz geni\u015fler ve belirginle\u015fir.<\/p>\n<\/li>\n<\/ol>\n<hr data-path-to-node=\"14\" \/>\n<h2 data-path-to-node=\"15\">Hafta Hafta Spora D\u00f6n\u00fc\u015f Takvimi<\/h2>\n<p data-path-to-node=\"16\">V\u00fccudunuz size ne zaman &#8220;dur&#8221; ne zaman &#8220;devam et&#8221; diyece\u011fini bilir, ama biz yine de bilimsel takvime sad\u0131k kalal\u0131m:<\/p>\n<h3 data-path-to-node=\"17\">1. \u2013 2. Hafta: &#8220;Penguen Y\u00fcr\u00fcy\u00fc\u015f\u00fc&#8221; ve Dola\u015f\u0131m<\/h3>\n<p data-path-to-node=\"18\">Bu d\u00f6nemde tek amac\u0131m\u0131z kan dola\u015f\u0131m\u0131n\u0131 sa\u011flamak ve p\u0131ht\u0131 riskini (DVT) \u00f6nlemektir.<\/p>\n<ul data-path-to-node=\"19\">\n<li>\n<p data-path-to-node=\"19,0,0\"><b data-path-to-node=\"19,0,0\" data-index-in-node=\"0\">Ne Yap\u0131labilir?<\/b> Evin i\u00e7inde yava\u015f, k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler. Hafif \u00f6ne e\u011fik (kambur) y\u00fcr\u00fcmek karn\u0131n\u0131zdaki gerginli\u011fi al\u0131r.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"19,1,0\"><b data-path-to-node=\"19,1,0\" data-index-in-node=\"0\">Ne Yasak?<\/b> Nabz\u0131 y\u00fckselten her \u015fey, 2 kg&#8217;dan a\u011f\u0131r kald\u0131rmak, ev i\u015fi yapmak, uzanmak.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"20\">3. \u2013 4. Hafta: Hafif Kardiyoya Giri\u015f<\/h3>\n<p data-path-to-node=\"21\">Yaralar\u0131n\u0131z kapand\u0131, drenleriniz \u00e7\u0131kt\u0131. Art\u0131k &#8220;hafif&#8221; tempolu y\u00fcr\u00fcy\u00fc\u015flere ba\u015flayabilirsiniz.<\/p>\n<ul data-path-to-node=\"22\">\n<li>\n<p data-path-to-node=\"22,0,0\"><b data-path-to-node=\"22,0,0\" data-index-in-node=\"0\">Ne Yap\u0131labilir?<\/b> D\u00fcz zeminde (yoku\u015fsuz), sizi nefes nefese b\u0131rakmayacak tempoda 20-30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fler.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"22,1,0\"><b data-path-to-node=\"22,1,0\" data-index-in-node=\"0\">Dikkat:<\/b> Y\u00fcr\u00fcy\u00fc\u015f sonras\u0131 kar\u0131n b\u00f6lgenizde \u015fi\u015flik (\u00f6dem) art\u0131yorsa, v\u00fccudunuz &#8220;hen\u00fcz haz\u0131r de\u011filim, tempoyu d\u00fc\u015f\u00fcr&#8221; diyordur. Dinlenin.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"23\">5. \u2013 6. Hafta: S\u0131n\u0131rlar\u0131 Geni\u015fletme<\/h3>\n<p data-path-to-node=\"24\">Art\u0131k \u00fcst v\u00fccut (kol, omuz) egzersizlerine oturarak ba\u015flayabilirsiniz.<\/p>\n<ul data-path-to-node=\"25\">\n<li>\n<p data-path-to-node=\"25,0,0\"><b data-path-to-node=\"25,0,0\" data-index-in-node=\"0\">Ne Yap\u0131labilir?<\/b> Eliptik bisiklet (d\u00fc\u015f\u00fck diren\u00e7te), oturarak hafif damb\u0131llarla kol \u00e7al\u0131\u015fmalar\u0131.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"25,1,0\"><b data-path-to-node=\"25,1,0\" data-index-in-node=\"0\">Kritik Kural:<\/b> A\u011f\u0131rl\u0131k kald\u0131r\u0131rken kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131kman\u0131z\u0131 gerektirecek kadar a\u011f\u0131r kilolara girmeyin. &#8220;Core&#8221; b\u00f6lgesi hala pasif kalmal\u0131.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"26\">7. \u2013 8. Hafta: D\u00f6n\u00fcm Noktas\u0131<\/h3>\n<p data-path-to-node=\"27\">Genellikle 6. hafta kontrol\u00fcnden sonra, kas onar\u0131m\u0131n\u0131n b\u00fcy\u00fck oranda tamamland\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcr\u00fcz.<\/p>\n<ul data-path-to-node=\"28\">\n<li>\n<p data-path-to-node=\"28,0,0\"><b data-path-to-node=\"28,0,0\" data-index-in-node=\"0\">Ne Yap\u0131labilir?<\/b> Tempolu y\u00fcr\u00fcy\u00fc\u015f, hafif ko\u015fu (joggling), y\u00fczme (serbest stil hari\u00e7), daha a\u011f\u0131r bacak egzersizleri (Squat gibi, ama a\u011f\u0131rl\u0131ks\u0131z).<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"28,1,0\"><b data-path-to-node=\"28,1,0\" data-index-in-node=\"0\">Hala Yasak:<\/b> Mekik, plank, leg raise gibi do\u011frudan kar\u0131n kas\u0131n\u0131 hedefleyen hareketler.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"29\">3. Ay ve Sonras\u0131: \u00d6zg\u00fcrl\u00fck ve Kar\u0131n Kaslar\u0131 (Abs)<\/h3>\n<p data-path-to-node=\"30\">Tebrikler! Art\u0131k kar\u0131n kas\u0131 onar\u0131m\u0131n\u0131z tamamen iyile\u015fti.<\/p>\n<ul data-path-to-node=\"31\">\n<li>\n<p data-path-to-node=\"31,0,0\"><b data-path-to-node=\"31,0,0\" data-index-in-node=\"0\">Ne Yap\u0131labilir?<\/b> Pilates, Yoga, CrossFit, Mekik, Plank.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"31,1,0\"><b data-path-to-node=\"31,1,0\" data-index-in-node=\"0\">Tavsiyem:<\/b> Kar\u0131n hareketlerine ba\u015flarken set say\u0131lar\u0131n\u0131 d\u00fc\u015f\u00fck tutun. Kar\u0131n kaslar\u0131n\u0131z aylard\u0131r \u00e7al\u0131\u015fmad\u0131\u011f\u0131 i\u00e7in hamlam\u0131\u015f olacakt\u0131r.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"32\" \/>\n<h2 data-path-to-node=\"33\">Yoga ve Pilates Sevenlere \u00d6zel Uyar\u0131<\/h2>\n<p data-path-to-node=\"34\">Yoga ve Pilates harika sporlard\u0131r ancak kar\u0131n germe hastalar\u0131 i\u00e7in i\u00e7inde &#8220;gizli tuzaklar&#8221; bar\u0131nd\u0131r\u0131r.<\/p>\n<ul data-path-to-node=\"35\">\n<li>\n<p data-path-to-node=\"35,0,0\"><b data-path-to-node=\"35,0,0\" data-index-in-node=\"0\">Esneme Hareketleri:<\/b> &#8220;Kobra&#8221; pozisyonu gibi karn\u0131 geriye do\u011fru esneten hareketler, diki\u015f hatt\u0131n\u0131 a\u015f\u0131r\u0131 gerebilir. Bu hareketleri <b data-path-to-node=\"35,0,0\" data-index-in-node=\"128\">3. aydan \u00f6nce<\/b> denememelisiniz.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"35,1,0\"><b data-path-to-node=\"35,1,0\" data-index-in-node=\"0\">Core Odakl\u0131l\u0131k:<\/b> Pilates do\u011frudan &#8220;powerhouse&#8221; yani kar\u0131n merkezli oldu\u011fu i\u00e7in, e\u011fitmeninize mutlaka ameliyat oldu\u011funuzu s\u00f6ylemelisiniz.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"36\" \/>\n<h2 data-path-to-node=\"37\">Spor Yaparken \u00d6dem Neden Artar?<\/h2>\n<p data-path-to-node=\"38\">Hastalar\u0131m 2. ayda spora ba\u015flad\u0131klar\u0131nda genelde panikle ararlar: <i data-path-to-node=\"38\" data-index-in-node=\"66\">&#8220;Hocam karn\u0131m tekrar \u015fi\u015fti, ameliyat bozuldu mu?&#8221;<\/i><\/p>\n<p data-path-to-node=\"39\">Hay\u0131r, bozulmad\u0131. Lenfatik sisteminiz hen\u00fcz %100 toparlanmad\u0131. Sporla birlikte kan dola\u015f\u0131m\u0131 art\u0131nca, ameliyat b\u00f6lgesinde ge\u00e7ici s\u0131v\u0131 tutulumu (\u00f6dem) olur.<\/p>\n<ul data-path-to-node=\"40\">\n<li>\n<p data-path-to-node=\"40,0,0\"><b data-path-to-node=\"40,0,0\" data-index-in-node=\"0\">\u00c7\u00f6z\u00fcm:<\/b> Spor yaparken medikal korsenizi giymeye devam edebilirsiniz. Spordan sonra bol su i\u00e7in ve tuz t\u00fcketmeyin. \u015ei\u015flik sabaha inecektir.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"41\" \/>\n<h2 data-path-to-node=\"42\">Sonu\u00e7: Sab\u0131r, En \u0130yi Antrenmand\u0131r<\/h2>\n<p data-path-to-node=\"43\">Kar\u0131n germe ameliyat\u0131ndan sonra spora d\u00f6nmek bir yar\u0131\u015f de\u011fil, bir s\u00fcre\u00e7tir. Erken ba\u015flay\u0131p komplikasyon ya\u015farsan\u0131z, spordan aylar boyunca uzak kalabilirsiniz. Ancak sabredip takvime uyarsan\u0131z, \u00f6m\u00fcr boyu hayalinizdeki o fit ve kasl\u0131 kar\u0131nla spor yapabilirsiniz.<\/p>\n<p data-path-to-node=\"44\">Ben, Dr. Ahmet Kaplan. Spora ba\u015flamadan \u00f6nce mutlaka son onay i\u00e7in klini\u011fimize u\u011fray\u0131n veya mesaj at\u0131n. \u0130\u00e7erideki o &#8220;i\u00e7 korseyi&#8221; riske atmayal\u0131m.<\/p>\n<p data-path-to-node=\"45\">Sa\u011fl\u0131kl\u0131 ve hareketli g\u00fcnler dilerim!<\/p>\n<p data-path-to-node=\"46\"><b data-path-to-node=\"46\" data-index-in-node=\"0\">Dr. Ahmet Kaplan<\/b> Plastik, Rekonstr\u00fcktif ve Estetik Cerrahi Uzman\u0131<\/p>\n<hr data-path-to-node=\"47\" \/>\n<h2 data-path-to-node=\"48\">S\u0131k\u00e7a Sorulan Sorular (SSS)<\/h2>\n<h3 data-path-to-node=\"49\">Soru 1: Ameliyattan ne kadar sonra mekik (crunch) \u00e7ekebilirim?<\/h3>\n<p data-path-to-node=\"50\">Do\u011frudan kar\u0131n kaslar\u0131n\u0131 hedef alan mekik, plank veya leg raise gibi hareketler i\u00e7in <b data-path-to-node=\"50\" data-index-in-node=\"85\">en az 3 ay (12 hafta)<\/b> beklemenizi \u015fiddetle \u00f6neririm. Kas onar\u0131m\u0131n\u0131n (diyastazis rekti) tamamen kaynamas\u0131 ve diki\u015flerin zorlanmaya dayan\u0131kl\u0131 hale gelmesi i\u00e7in bu s\u00fcre \u015fartt\u0131r.<\/p>\n<h3 data-path-to-node=\"51\">Soru 2: Spora ba\u015flad\u0131\u011f\u0131mda korse takmal\u0131 m\u0131y\u0131m?<\/h3>\n<p data-path-to-node=\"52\">Evet, \u00f6zellikle ilk 2-3 ay spora ba\u015flad\u0131\u011f\u0131n\u0131zda korse takmak size hem g\u00fcven verir hem de hareket s\u0131ras\u0131nda olu\u015facak \u00f6demi bask\u0131lar. Ayr\u0131ca ani hareketlerde karn\u0131n\u0131z\u0131 destekleyerek a\u011fr\u0131y\u0131 \u00f6nler.<\/p>\n<h3 data-path-to-node=\"53\">Soru 3: Ko\u015fu band\u0131nda ne zaman ko\u015fabilirim?<\/h3>\n<p data-path-to-node=\"54\">Hafif tempolu y\u00fcr\u00fcy\u00fc\u015fe 3-4. haftada ba\u015flayabilirsiniz ancak &#8220;ko\u015fmak&#8221; (z\u0131plama etkisi yaratt\u0131\u011f\u0131 i\u00e7in) kar\u0131n derisini sarsar. Bu y\u00fczden tempolu ko\u015fu i\u00e7in <b data-path-to-node=\"54\" data-index-in-node=\"152\">6-8 hafta<\/b> beklemeniz daha sa\u011fl\u0131kl\u0131 olacakt\u0131r.<\/p>\n<h3 data-path-to-node=\"55\">Soru 4: A\u011f\u0131rl\u0131k kald\u0131rmak diki\u015flerimi patlat\u0131r m\u0131?<\/h3>\n<p data-path-to-node=\"56\">Evet, \u00f6zellikle ilk 6 hafta i\u00e7inde a\u011f\u0131r kald\u0131rmak (bu \u00e7ocu\u011funuzu kuca\u011f\u0131n\u0131za almak da olabilir, spor salonundaki damb\u0131llar da) kar\u0131n i\u00e7i bas\u0131nc\u0131 art\u0131r\u0131r. Bu bas\u0131n\u00e7, i\u00e7erideki kas diki\u015flerini zorlayabilir veya kanamaya neden olabilir. 6 hafta boyunca 5 kg&#8217;dan a\u011f\u0131r kald\u0131rmay\u0131n.<\/p>\n<h3 data-path-to-node=\"57\">Soru 5: Y\u00fczme iyi bir ba\u015flang\u0131\u00e7 m\u0131d\u0131r?<\/h3>\n<p data-path-to-node=\"58\">Y\u00fczme harikad\u0131r ancak kar\u0131n kaslar\u0131n\u0131 kullanmadan y\u00fczmek zordur. Yaralar\u0131n\u0131z tamamen kapand\u0131ktan sonra (yakla\u015f\u0131k 6. hafta) suya girebilirsiniz ancak kula\u00e7 atarken kar\u0131n kaslar\u0131n\u0131z\u0131n gerildi\u011fini hissederseniz hemen durmal\u0131s\u0131n\u0131z. Suda y\u00fcr\u00fcy\u00fc\u015f yapmak ba\u015flang\u0131\u00e7 i\u00e7in en iyisidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kar\u0131n Germe (Abdominoplasti) Sonras\u0131 Ne Zaman Egzersiz Yapabilirim? Kaslar\u0131 Riske Atmadan Forma Girme Rehberi (Dr. Ahmet Kaplan) Merhaba, ben Dr. Ahmet Kaplan. Plastik, Rekonstr\u00fcktif ve Estetik Cerrah olarak, kar\u0131n germe ameliyat\u0131 sonras\u0131 kontrollerde hastalar\u0131mdaki o sab\u0131rs\u0131z enerjiyi \u00e7ok iyi biliyorum. Karn\u0131n\u0131z d\u00fcmd\u00fcz oldu, beliniz inceldi ve \u015fimdi bu yeni v\u00fccudu sporla ta\u00e7land\u0131rmak, hemen spor salonuna [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1198,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Abdominoplasti sonras\u0131 ne zaman egzersiz yapabilirim? - Dr. Ahmet Kaplan<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drahmetkaplan.com\/tr\/abdominoplasti-sonrasi-ne-zaman-egzersiz-yapabilirim\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Abdominoplasti sonras\u0131 ne zaman egzersiz yapabilirim? - Dr. Ahmet Kaplan\" \/>\n<meta property=\"og:description\" content=\"Kar\u0131n Germe (Abdominoplasti) Sonras\u0131 Ne Zaman Egzersiz Yapabilirim? 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