Fitness per le donne in gravidanza

Fitness per le donne in gravidanza

Tutti i medici dicono all’unanimità: la gravidanza non è una malattia . Tuttavia, questo è uno stato speciale del corpo di una donna, quando una nuova vita fragile cresce e si sviluppa all’interno. I cambiamenti durante questo periodo sono così drammatici che nella seconda metà della gravidanza una donna spesso si sente stanca, sonnolenza, pesantezza alle gambe, ecc. attività fisica. Naturalmente, in questo stato è necessario aderire a un programma di fitness speciale . Quali sono le sue caratteristiche?

Perché le donne incinte hanno bisogno di fitness?

Il fitness per le donne in gravidanza non è solo esercizi fisici, ma anche allenamento in tecniche di rilassamento e respirazione. Un background anche emotivo è una qualità necessaria non solo per le donne in gravidanza, ma anche per le giovani madri, poiché uno stato nervoso può influenzare negativamente lo sviluppo del feto e dopo il parto può essere trasmesso al neonato (non è un segreto che se la madre è irrequieta, poi il bambino piange più spesso) .

Una corretta respirazione, a sua volta, può alleviare le contrazioni, aiutarti a far fronte alle paure e diventare la chiave per un parto senza problemi. Gli esercizi di fitness per le donne in gravidanza hanno anche lo scopo di rafforzare alcuni gruppi muscolari. Prima di tutto, è necessario evitare traumi interni durante il parto. Un grande carico durante la gravidanza cade sulla schiena e esercizi speciali aiuteranno a ridurre al minimo il rischio di problemi alla colonna vertebrale.

Va anche notato che durante le lezioni di fitness, le donne incinte comunicano tra loro, il che migliora notevolmente l’umore e consente di far fronte agli stati depressivi. Tuttavia, la scelta di un centro fitness e di un trainer deve essere presa con ogni responsabilità affinché un atteggiamento non professionale non danneggi la tua salute e quella del tuo bambino.

Quali domande porre all'allenatore?

Va ricordato che il programma di allenamento per le donne in gravidanza dovrebbe essere diverso a seconda della durata della gravidanza. Prima di iniziare l’allenamento, chiedi se esiste una divisione dei gruppi per le future mamme nel fitness club di tua scelta , tenendo conto del trimestre di gravidanza e di come differiscono i programmi di allenamento in essi.

 

È positivo se la gravidanza procede senza intoppi, ma possono sorgere situazioni molto diverse, perché le condizioni di una donna incinta possono cambiare radicalmente. Il personale del fitness club è pronto a rispondere adeguatamente e fornire assistenza qualificata o allontanare in tempo la donna incinta dall’allenamento, riducendo il carico? Altrettanto importante è l’osservanza della tecnica di esecuzione degli esercizi.

Fitness dopo il parto

L’idoneità per le donne in gravidanza, di regola, aiuta a migliorare la condizione durante la gravidanza e facilita il parto, tuttavia, anche dopo il parto, le donne spesso si chiedono come tornare alla loro forma precedente. È importante qui non correre sconsideratamente “in tutta serietà” in modo che invece di una bella figura non si ottengano complicazioni. Lascia che il tuo corpo si riprenda con calma e solo dopo procedi con la correzione delle forme. I carichi devono corrispondere alla condizione fisica e alla preparazione, deve essere rispettato un ragionevole equilibrio: l’intensità deve essere sufficiente per ripristinare rapidamente la figura, ma non portare a superlavoro, per non parlare delle conseguenze più gravi.

Ecco le regole che renderanno il fitness un piacere e un perfetto riflesso allo specchio:

  • approccio graduale: iniziare ad allenarsi con esercizi aerobici, camminare, nuotare, senza sovraccaricare i muscoli, concedere loro 20 minuti 2-3 volte a settimana e gradualmente, monitorando attentamente le proprie condizioni, aumentare il carico.
  • Flessibilità: lo stretching è essenziale per preparare i muscoli a un esercizio più faticoso. Cerca di allungare i muscoli dei fianchi, dell’addome e della schiena in modo fluido e lento, senza strappi, prima dell’allenamento di forza.
  • esercizi di resistenza: ad esempio esercizi addominali, ma non è consigliabile eseguire esercizi sulla pressa inferiore nei primi mesi dopo il parto. Riprendi alcuni semplici esercizi per i principali gruppi muscolari e cerca di prendere l’abitudine di farli quotidianamente, poi i chili di troppo si dissolveranno senza lasciare traccia.

Qualunque sia il compito che devi affrontare, la preparazione al parto o il recupero dopo di essi, non dimenticare di consultare un medico e affidare la tua salute e forma fisica solo ai professionisti.

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