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Cvičení po porodu aneb kdy a jak se dostat do kondice

8. listopad 2013

Právě se vám narodilo vaše děťátko. Nějaká kila jste sice nechali hned v porodnici, ale jinak vaše postava při těhotenství značně utrpěla. Ráda byste zase vypadala tak, jako dřív? Zajímáte se o to, kdy začít cvičit? Jak rychle být fit?


Cvičení po porodu aneb kdy a jak se dostat do kondiceCvičení po porodu aneb kdy a jak se dostat do kondice

Po porodu s rozvahou

Uvědomte si, že po devět měsíců se vaše tělo roztahovalo a „praskalo ve švech“. Nyní nemůžete čekat zázrak, porodem shodíte asi tak 4 – 6 kilo. Hlavně žádnou paniku, brzy po porodu můžete začít opatrně se cvičením.

Pánevní dno

Ještě v porodnici vás navštíví fyzioterapeutka a řekne vám jak cvičit. Od začátku je velmi důležité zpevňovat pánevní dno, aby se dostalo do původního stavu. A jak? Stahujete zadeček, jako když chcete zadržet moč.

Během šestinedělí není dobré aktivně cvičit, spíš se jen pomalu protahovat. Dejte tělu čas, aby se zahojilo a vzpamatovalo.

Kdy začít naplno cvičit a hubnout

Pokud vám při první prohlídce po šestinedělí váš gynekolog řekne, že jste v pořádku, můžete začít. Ani teď to nepřehánějte. Ideální je shodit 1 - 2 kila za měsíc. Pokud shodíte víc, bude vaše tělo strádat.

Kojícím ženám se nedoporučuje posilovat prsní svaly a intenzivně cvičit, například spinning. Svaly vylučují kyselinu mléčnou, mléko pak není tak výživné, nebo se ztrácí.

Jak na to

Ideálním způsobem, jak hubnout, je chůze, nebo běh - třeba i za kočárkem, později i plavání. Velmi se osvědčila také jóga.

Dejte si pozor na záda prohnutá v bederní oblasti. Nejen v těhotenství, ale i po porodu jsou záda velmi namáhána. Znovu a znovu se ohýbáte k miminku a máte ho v náručí.

Nafukovací míč

Výborný je velký nafukovací míč, na kterém se uvolníte, protáhnete svaly. Zaměřte se na silové cviky a později postupně přidávejte další.

Dejte si čas

Optimální doba, kdy být jako dřív, je asi jeden rok od porodu. S ohledem na vás a hlavně na vaše dítě není dobré spěchat. Důležité je správně jíst a nic nepřehánět. Uvidíte, že i samotná péče o miminko způsobí, že budete hubnout. A s trochou úsilí budete zas jako dřív.

Linkuj.cz!

Hodnocení

Zatím nikdo nehodnotil


Reklama

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