Gym Nasveti Ko ste Pegnant

Ne prekličete telovadnico, ko ste noseči. Ti ca vedno uživajo svoje telovadnice vadbe med nosečnostjo. Vaša nosečnost vadba bi morala biti o ohranjanju kondicije, namesto izboljšanja, počasi zmanjšuje stopnjo odpornosti, ko tvoja nosečnost napreduje. Pričakujejo, da postane na približno 70% vaših posameznih ravneh pred nosečnostjo proti koncu svojega ustreznega tretjem trimesečju – To je veliko bolje, da si prizadeva za dodatne ponavljanj in nižje teže.
Kardio in moč vaje so super za vas osebno in dobro za otroka preveč – ampak tako kot drugi vadbo med nosečnostjo, prilagoditi svojo rutino, ko vaš dojenček bula postane večji. Če vaja ali srčno-stroj v notranjosti telovadnice ne počutite udobno, le korak naprej in si oglejte posebno vajo.

“Počasi, ko vaš udarec postane večja – tudi hiter sprehod po tekočem traku bo mar, delovanje srca, krvni obtoku in tudi mišice močna! “

Pokonci cikel za nosečnice

Kolesarjenje med nosečnostjo je dobro nizko aktivnost vpliva, da je varno nadaljevati med nosečnostjo – statična fitnes kolo je idealna vadba za nosečnice, brez vprašanj okoli ravnotežja ali prometa.
Sedež prilagodite k pravilni višini, s pomočjo ravni sedeža v vašem kolka, ko stoji zraven proti ciklu. Kolena bi morala imeti rahel ovinek v najnižji točki, ko boste pedal in poskusite, da bi se morali izogibati zaletavate svoj udarec na zelo najboljši točke vsakič, ko pedal.

Zaposlujejo tekočem traku, ko noseča

There’s no reason to prevent employing a treadmill while pregnant. Expect to decelerate when your bump gets bigger and ease up when you have to, even when this means a quick walk instead of running. Care your shoulders relaxed and also your arms swinging near the side of the body with a 90o angle to avoid bumping your breasts while you run.

Employing a step machine when pregnant

The step machine is fine to incorporate included in your pregnancy workout too ! Cut back your time and effort upon the stepper and reduce your intensity levels when your pregnancy progresses. Maintain an upright posture and when you experience any pelvic pain when employing a step machine – simply stop !

Cross or eliptical trainer

Cross trainers are a coffee impact machine and ideal for pregnant women, particularly if you’re a skilled user. Keep a comfortable speed and reduce your stride length in case you experience any pelvic discomfort. Holding the handles towards the side of the body in preference towards the front can help you maintain an upright posture.

Recumbent cycle during pregnancy

There’s no impact having a recumbent bike and a few women prefer the extra support provided for the lower back. When your baby develops it could become difficult to cycle along with your knees in alignment, producing the recumbent bike less comfortable but do what works best for you personally.
Whether you favor to cycle sitting up or sitting back, gradually reduce your speeds during the next and third trimesters – it’s far better to enjoy regular exercise while pregnant than try to meet or beat your pre-pregnancy targets.

Rowing machine

Whilst a rowing machine is a superb low impact machine it could be difficult to obtain on and off throughout the latter stages of your respective pregnancy and also your bump is prone to fall into the way in which. Reduce intensity when your pregnancy progresses and when your thighs begin to touch your abdomen whenever you row, it’s time to prevent.

Here some advice to become concerned

1. Warm up and cool down- it’s much more important when you’re exercising for two ! Warming up increases your heart rate, raises the temperature of your respective muscles for optimum flexibility and dilates your blood vessels so your muscles are very well supplied with oxygen. Failing to chill down properly can often make You are feeling lightheaded, so it’s crucial to allow the body to gently go back to normal after your pregnancy exercise session
2. If an exercise feels uncomfortable, or makes You are feeling from breath or dizzy it’s time for them to decelerate or stop.
3. Wear well-fitting supportive maternity gymwear – not simply for the own self-esteem but to carry your baby bump securely.
4. Stay hydrated – keep that water bottle handy throughout your workout !
5. V primeru, da je vaša telovadnica kitted skupaj s kardio-vaskularnega stroji reči, na primer plezalcem ali smučarske proge opreme smo morda jih samo priporočam le izkušenim uporabnikom – in samo v prvem in začetku drugega trimesečja.
6. Govorite z inštruktorji s svojim telovadnici o prilagoditvi svoj program za telovaditi med nosečnostjo.
Čeprav ni razloga, da bi preprečili vadbo med nosečnostjo (če ste ni zdravje ali zdravstvene težave), pa lahko svoje fitnes inštruktorje razumeti, da ste pričakovali. In če imate kakršne koli pomisleke glede svojega zdravja ali nosečnosti, razpravljali svoje vadbene načrte skupaj s svojim zdravnikom ali babico.