
Doar pentru ca esti insarcinata, se poate sa-ti simti corpul mai greu. Cu un program usor de exercitii fizice, sportul iti poate aduce o multime de beneficii in timpul graviditatii! Articolul nostru te ajuta sa hotarasti ce tip miscare este mai buna pentru tine si copilul tau.
De ce sunt recomandate exercitiile in timpul sarcinii?
Acestea imbunatatesc tonusul, puterea si rezistenta muschilor. Daca esti obisnuita deja cu exercitiile, nu-ti va fi greu sa te adaptezi fata de cineva care nu este obisnuit sa se mentina in forma. Ele te vor ajuta:
- sa "duci" greutatea pe care ai obtinut-o in timpul sarcinii
- sa te pregatesti pentru travaliu si momentul nasterii
- sa-ti revii mai usor dupa nastere.
Care exercitii imi sunt benefice?
Un anumit tip de exercitiu in timpul sarcinii este bun pentru inima si te ajuta sa te mentii in forma, fara a provoca tie sau copilului tau prea mult stres. Multe activitati, cum ar fi alergatul sau ridicarea de greutati, sunt bune la inceput dar dupa ceva timp va trebui sa schimbi programul. Este bine de evitat activitati unde exista pericolul sa aluneci sau sa cazi, cum ar fi mersul pe bicicleta, rolele, calaritul si schi. Cu toate acestea, unele femei ce practica un sport de performanta continua si in timpul sarcinii.
Urmatoarele exercitii recomandate de profesionisti din domeniul sanatatii sunt bune si pentru tine. Cateva se poate sa nu fie potrivite pentru ultime luni din timpul sarcinii. Pentru a fi in siguranta, discuta cu medicul tau sau mergi la un fizioterapeut inainte de a incepe un astfel de exercitiu.
Plimbatul
Plimbatul te ajuta sa te mentii in forma si este benefic sistemului cardiovascular. Este potrivit sarcinii si poate fi exersat in fiecare zi.
Alergatul
Alergatul este unul din cele mai bune moduri de a pune in miscare inima si corpul. Il poti adapta programului tau de exercitii. Poti alerga intr-o zi 15 minute iar in alta zi, cand ai mai mult timp, 30 minute. Daca pana acum nu ai mai alergat, nu prea este momentul potrivit sa incepi. Mai bine faci cateva exercitii usoare, cum ar fi plimbatul sau inotul.
Inotul
Inotul este unul din exercitiile fizice cele mai bune pentru sarcina. Pune in miscare atat muschii mainilor si ai picioarelor si face sa lucreze inima si plamanii. Daca iti plac activitatile de grup, poti face niste cursuri de inot. Inotul este benefic si pentru articulatii. Te poate ajuta in momentul cand picioarele se vor umfla, ceea ce se intampla mai tarziu in timpul sarcinii
Yoga si exercitii de intindere a muschilor
Yoga ajuta la mentinerea tonusului muschilor si la flexibilitatea acestora. Este mai usor pentru articulatii decat tipuri de exercitii mai grele. Va trebui sa mergi pe jos cateva ore bune pe saptamana pentru a da inimii un antrenament. Acesta va veni in completarea exercitiilor de intindere pe care le faci in timpul antrenamentului yoga.
Exercitiile de intindere te ajuta sa te mentii in forma. Acesta ar trebui sa fie benefic, din cauza efectelor hormonului relaxin din timpul sarcinii. Relaxin-ul face tesuturile mai puternice pentru a lega oasele (ligamentele). Totusi, nu exagera cu exercitiile de intindere. Profesorul tau de yoga te va invata cu sa-ti relaxezi corpul si mintea. Asigura-te daca profesorul tau de yoga are experienta in oferirea de sfaturi pentru femeile insarcinate. Cel mai potrivit este sa te inscrii la un curs de yoga prenatal. Daca nu este niciunul in zona ta, documenteaza-te despre stilurile diferite de yoga pentru a-l gasi pe cel potrivit.
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Exercitiile pilates
Exercitiile pilates in timpul sarcinii urmeaza anumite tipuri de miscare ce face sa lucreze si sa mentina abdomenul si muschii pelvieni. Profesorul tau te va indruma despre modul cum va trebui sa-ti mentii corpul. Te va face sa treci printr-o serie de pozitii si miscari ce sunt concepute pentru intarire. Vei invata despre timpul de respiratie si cum sa te relaxezi. Aceste exercitii pot fi benefice in timpul sarcinii si dupa sarcina. Vizeaza muschii care slabesc in timpul nasterii. Aceste exercitii te ajuta sa te relaxezi si sa respiri mai bine in timpul travaliului.
Ridicarea de greutati
Daca un astfel de exercitiu face parte din programul tau zilnic, nu trebuie sa te opresti. Atat timp cat esti atenta la ce greutati folosesti, acest exercitiu este un mod bun pentru tonusul si intinderea muschilor. Evita sa muncesti din greu pentru a nu dezechilibra programul stabilit spre sfarsitul sarcinii.
Aerobicul
Daca te inscrii la un astfel de curs special pentru femei insarcinate, iti vei face noi prietene si iti va oferi un sentiment de siguranta ca fiecare miscare este benefica atat tie cat si copilului.
Dansul
Pentru a face ca inima sa pompeze, poti dansa pe melodiile preferate in confortul si in intimitatea propriei case. Totusi, nu te lasa dusa de val! Nu incerca vreo saritura, vreun salt, sa te invarti sau sa-ti schimbi brusc directia. Daca te inscrii la niste cursuri de dans pentru femei insarcinate, te poti mentine in forma si iti poti face noi prieteni.
Documenteaza-te mai mult despre exercitiile fizice recomandate in timpul sarcinii!
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