Cvičení v těhotenství

Těhotenství přináší budoucím maminkám nový životní směr, který je může vést k co největší péči o své tělo a poctivou přípravu na porod. Připravili jsme tedy pro Vás pár rad a šetrných cviků, které si můžete cvičit doma ve svém pohodlí. Těhotenství, jak víte, je rozděleno do třech trimestrů (jeden trimestr=tři měsíce), a stejně tak bude rozděleno cvičení.

  1. Trimestr

Toto období je provázeno zvýšenou hladinu HCG hormonu, který s sebou přináší také nevolnosti. Všechno se teprve vyvíjí a tělo se začíná pomalu připravovat na růst plodu.

  • Tato fáze není riziková pro pohyb.
  • Jen se vyvarujte sportům s otřesy (např. aerobic) a přímých ran do břicha.
  • Kostrč také může reflexně dráždit svaly v oblasti pánevního dna. Při těchto problémech zařaďte dechové cviky (s prodlouženým výdechem)
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  • Můžeme zahrnout také cviky na břišní svalstvo. Nedělejte sklapovačky, ale spíše zvedejte pokrčené nohy k hrudníku a vydechujte. Nezapomeňte mít bedra přilepená k podložce. Vše dělejte pomalu a soustřeďte se na dýchání.
  1. Trimestr

Druhý trimestr je nejklidnějším obdobím. Stabilizuje je hladina HCH hormonu, a tak ustupují nevolnosti. Může se objevit hyperpigmentace, která in canada pharmacy probíhá pupíkem až ke genitáliím. Objevují se změny v oblasti nožní klenby, která se může propadávat. Protože se vylučuje hormon elastin, který podporuje elastičnost všech vazů a připravuje tak pánev na porod. Nemusí to být jen problém nožní klenby, ale všech kloubů a zad.

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  • A pořídit si kvalitní ortopedické boty.
  • Necvičíme v poloze na břiše!
  • Při zácpě se doporučuje v poloze na boku unožování.
  • Nezapomínejte také na prsní svaly, což se vám odvděčí při kojení.
  • Důležité je také dechové cvičení. Zejména trénink prodlouženého výdechu, který podpoří porod.
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  1. Trimestr

Dochází k rapidnímu přibírání na váze a růstu bříška. S tím se pojí bolesti v bedrech a kříži. Pokračují problémy s nožní klenbou.

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