Hubnutí a dieta

Jak se dostat do formy po těhotenství 22

admin  |  Hubnutí a dieta, Zdravý životní styl

Trénink pro ženy, které se chtějí dostat zpátky do formy po nabrání těhotenských kil bude rozdílný, v závislosti na tom, v jakém stupni fyzické zdatnosti daná žena byla před otěhotněním, ale je třeba vzít v potaz i další faktory (normální porod x císařský řez, zda žena přibrala 12 kg nebo 30 kg, zdravotní stav atd.).

Pokud žena porodila normálním způsobem, může začít cvičit prakticky hned po porodu cviky na posílení pánevního dna. Určitě bude pro ženu dobré naučit se dýchat tzv. do břicha a zatahovat zadek a zpevňovat vědomě břicho. Toto může dělat kdykoli během dne. Cvičení je vhodné praktikovat několikrát během dne. Kromě toho je dalším a naprosto přirozeným způsobem jak se zbavit váhy navíc obyčejná chůze.

Uvedeme si pořadí, v jakém je dobré začít s cvičením, nezbytnou úpravu jídelníčku necháme prozatím stranou.

1. Hluboké nádechy do břicha s kontrakcí břišních svalů

Povolené břišní svaly můžete posílit i tímto dechově – silovým cvičením. Sedněte si s narovnanými zády a zhluboka se nadechněte a vzduch nevydechujte ústy, ale dýchejte do břicha. A zpět opět z bránice nahoru. Při nádechu držte svaly břicha kontrahované a při výdechu uvolněte.

2. Po šestinedělí můžete začít s jógou

Nejjednodušší je samozřejmě začít pod vedením zkušené instruktorky nebo instruktora na lekcích jógy ve Vašem městě. Pokud takovou možnost nemáte, pak si budete muset vystačit s tréninkovým DVD nebo videem z internetu. Cvičením z jógy byste měla věnovat alespoň 10 – 15 minut denně. Výsledky oceníte po několika měsících cvičení.

3.Posilování

Poté, co máte za sebou cviky na posílení pánevního dna a jógu můžete začít se silovějším a dynamičtějším cvičením, které pomůže zpevnit Vaši postavu. Ideální je cvičit 3x do týdne s tím, že posilování budete kombinovat s jógou nebo plaváním.

Zaměřte se zejména na velké svalové skupiny jako jsou spodní  a horní záda, zadek a zadní strana stehen. Bude dobré pořídit si například gumové expandéry, jednoručky nebo kettlebell. Toto vybavení bude pro začátek stačit. Cviky můžete spojovat do okruhů, kde se střídá jeden cvik za druhým.

Trénink, který můžete provádět doma bude například tento:

kettlebell swing 12x

mrtvý tah s jednoručkami 8x

goblet squat 10x

plank 20 sekund

Tento okruh opakujte 3x obden

Ve volných dnech můžete cvičit i nadále například tento trénink. Za půl roku budete vypadat stejně jako před těhotenstvím.

 

 

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