verze pro tisk

Nepodceňujte posilování pánevního dna a začněte cvičit klidně hned

20. listopad 2012

Jaké svaly tvoří pánevní dno? Proč je posilování svalů v oblasti pánve tak důležité pro těhotenství? Co může způsobit ochablé svalstvo pánevního dna?


Nepodceňujte posilování pánevního dna a začněte cvičit klidně hnedNepodceňujte posilování pánevního dna a začněte cvičit klidně hned

Čím dřív začnete cvičit, tím lépe. A klidně se věnujte posilování pánevního dna už před prvním těhotenstvím. Porod má totiž obvykle za následek ochabnutí svalů a někdy i nevratné poškození. Proto posílení svalů v pánevní oblasti jistě oceníte.

Svaly pánevní oblasti

Pánevní dno tvoří několik svalů a ty všechny je nutné posílit, aby byl účinek co nejlepší. Svěrače močové trubice, svěrače pochvy, hráze a řitního otvoru jsou základní svaly oblasti pánve.

Proč pánevní dno posilovat?

Jako je tomu u ostatních svalů, i zde platí, že necvičíme-li svaly, dochází k jejich ochabnutí. U svalů pánevního dna je navíc ošemetné, že začneme-li cvičit například po porodu, kdy už jsou ochablé, těžko je někdy posílíme do minimálně stejné funkčnosti jako před porodem.

Cílem cvičení pánevního dna je schopnost vědomě zacházet se svaly, ovládat je ve chvílích, kdy je nutné je takzvaně „zatnout“, tedy při kýchání či kašlání.

Špatná pozice pánve může mít nepříjemné následky jako je funkční sterilita ženy.

Posilování zabraňuje:

  • nežádoucímu úniku moči
  • neplodnosti
  • oslabení sexuálnímu prožitku
  • potížím při pohlavním styku

Jak cvičit?

Nejúčinnějšími cviky na posílení pánevního dna jsou takzvané Kegelovy cviky. Zvyšují sílu ochablých svalů. Výhodou takového cvičení je absence pomůcek. Potřebujete jen cvičit pravidelně, a to nejlépe 3x denně cca 5 minut. Cvičte pomalu, nezadržujte dech a cvičte s vyprázdněným močových měchýřem.

Čtěte také: Jak cvičit v těhotenství?

Linkuj.cz!

Hodnocení

Zatím nikdo nehodnotil


Autor: Monika Tůmová

Momentálně jsem především maminka na rodičovské dovolené se dvěma chlapečky a třetí je na cestě... Rodičovské povinnosti a radosti si ještě zpestřuji studiem, nejprve antropologií a nyní učitelským oborem (zeměpis, základy společenských věd). Profil G+

Reklama

[Nahoru ↑]


Vložit komentář

Napsat komentář
Jméno:
E-mail:
Web:


Komentáře

Mason

neděle, 12. květen 2019
02:29

I'm really enjoying the design and layout of your blog.
It's a very easy on the eyes which makes it much more enjoyable for me to come here
and visit more often. Did you hire out a designer to create your theme?
Exceptional work!


posted by: Mason [Odpovědět]

Kris

úterý, 14. květen 2019
02:36

What a material of un-ambiguity and preserveness of precious
familiarity on the topic of unexpected feelings.


posted by: Kris [Odpovědět]

Jodi

středa, 15. květen 2019
19:59

Howdy! I know this is somewhat off topic but I
was wondering if you knew where I could locate a captcha plugin for my comment form?
I'm using the same blog platform as yours and
I'm having problems finding one? Thanks a
lot!


posted by: Jodi [Odpovědět]

Oscar

středa, 29. květen 2019
02:36

I was curious if you ever thought of changing the layout of your blog?
Its very well written; I love what youve got to say.
But maybe you could a little more in the way of content
so people could connect with it better. Youve got an awful lot
of text for only having 1 or 2 images. Maybe you could space it out
better?


posted by: Oscar [Odpovědět]

Luca

pátek, 31. květen 2019
00:29

I visited many web sites but the audio quality for audio songs present at this
website is genuinely wonderful.


posted by: Luca [Odpovědět]

Hassie

pátek, 31. květen 2019
00:32

Thanks for your marvelous posting! I genuinely enjoyed reading it, you are a great author.I will be sure to
bookmark your blog and will often come back in the future.

I want to encourage yourself to continue your great posts,
have a nice holiday weekend!


posted by: Hassie [Odpovědět]

Rueben

pátek, 31. květen 2019
01:36

Wonderful blog! I found it while searching on Yahoo News.

Do you have any suggestions on how to get listed in Yahoo News?

I've been trying for a while but I never seem to get there!
Many thanks


posted by: Rueben [Odpovědět]

Vito

úterý, 30. květen 2017
09:23

Greate post. Keep writing such kind of info on your page.
Im really impressed by it.
Hey there, You have performed a fantastic job. I will certainly digg it and for my part suggest to
my friends. I'm confident they'll be benefited
from this web site.


posted by: Vito [Odpovědět]

Emma

úterý, 4. červen 2019
06:44

Hey there! I know this is kinda off topic but I'd figured I'd
ask. Would you be interested in trading links or maybe guest authoring a blog article or vice-versa?
My site discusses a lot of the same subjects as yours and
I believe we could greatly benefit from each other.
If you're interested feel free to shoot me an e-mail. I look forward to hearing from you!
Wonderful blog by the way!


posted by: Emma [Odpovědět]

Janice

středa, 5. červen 2019
14:56

Hello friends, how is all, and what you wish for to say concerning this piece of writing, in my view its really awesome in support of me.


posted by: Janice [Odpovědět]

Ashley

pátek, 7. červen 2019
09:36

Hello! I know this is kinda off topic but I was wondering if you knew where I could locate a
captcha plugin for my comment form? I'm using the same blog platform as yours and I'm having trouble finding one?
Thanks a lot!


posted by: Ashley [Odpovědět]

Dann

středa, 12. červen 2019
14:54

Good response in return of this matter with solid arguments
and describing everything on the topic of that.


posted by: Dann [Odpovědět]

Bernadine

středa, 12. červen 2019
16:05

Great work! This is the type of information that
are meant to be shared across the net. Shame on Google for now not positioning this post higher!
Come on over and seek advice from my site . Thanks =)


posted by: Bernadine [Odpovědět]

Chanda

středa, 12. červen 2019
16:35

It's remarkable in support of me to have a web page,
which is helpful for my knowledge. thanks admin


posted by: Chanda [Odpovědět]

Brodie

pondělí, 1. červenec 2019
13:53

At this moment I am ready to do my breakfast, after having my breakfast coming again to read additional news.


posted by: Brodie [Odpovědět]

Tiffani

pátek, 19. červenec 2019
08:31

This post will assist the internet visitors for setting up new blog or even a
weblog from start to end.


posted by: Tiffani [Odpovědět]

Kirsten

pondělí, 22. červenec 2019
20:25

Fantastic beat ! I would like to apprentice while you amend your site, how
can i subscribe for a blog website? The account helped me a
applicable deal. I have been a little bit acquainted
of this your broadcast offered vibrant clear idea natalielise pof


posted by: Kirsten [Odpovědět]

Elyse

pátek, 16. červen 2017
21:01

Howdy! I could have sworn I've visited this
blog before but after looking at a few of the articles I realized it's new to me.
Anyhow, I'm certainly pleased I stumbled upon it and I'll
be bookmarking it and checking back regularly!


posted by: Elyse [Odpovědět]

Milan

středa, 31. červenec 2019
02:52

Hi there just wanted to give you a quick heads up. The text in your post seem to
be running off the screen in Safari. I'm not sure if this is
a formatting issue or something to do with browser compatibility but I thought I'd post to let
you know. The design look great though! Hope you get the issue solved soon. Thanks


posted by: Milan [Odpovědět]

Earnestine

čtvrtek, 1. srpen 2019
05:21

Fastidious answer back in return of this difficulty with solid arguments and telling everything regarding that.
pof natalielise


posted by: Earnestine [Odpovědět]

Angeles

sobota, 17. srpen 2019
23:09

This is my first time go to see at here and i am in fact happy
to read all at single place. Roma Fotballdrakt


posted by: Angeles [Odpovědět]

Latoya

sobota, 17. srpen 2019
23:50

Hi, i think that i saw you visited my website so i came to “return the favor”.I am attempting
to find things to improve my web site!I suppose its ok to use a few of your ideas!!
K_b Tottenham Hotspurs tr_je


posted by: Latoya [Odpovědět]

Trista

neděle, 18. srpen 2019
19:58

hey there and thank you for your information – I have definitely picked
up something new from right here. I did however expertise a few technical issues using this site, since I
experienced to reload the website lots of times previous to I could get it to load properly.
I had been wondering if your web hosting is OK? Not that I am complaining, but sluggish loading instances times
will often affect your placement in google and could damage your quality score if advertising and marketing with Adwords.
Anyway I am adding this RSS to my e-mail and could look out for a lot more of your respective exciting content.
Ensure that you update this again very soon.


posted by: Trista [Odpovědět]

Bette

pondělí, 16. září 2019
17:22

You ought to be a part of a contest for one of the finest sites on the net.

I most certainly will highly recommend this blog!


posted by: Bette [Odpovědět]

Earnestine

pátek, 11. říjen 2019
12:48

I know this website provides quality depending posts
and extra data, is there any other website which offers such
data in quality?


posted by: Earnestine [Odpovědět]

Evie

pátek, 11. říjen 2019
13:06

I'm no longer certain where you are getting your information,
however good topic. I must spend some time studying more or working out more.
Thank you for wonderful information I used to be searching for this info
for my mission.


posted by: Evie [Odpovědět]

Stefanie

pátek, 25. říjen 2019
10:00

Hey There. I found your weblog the use of msn. This is an extremely neatly written article.
I will make sure to bookmark it and return to learn extra of your
useful information. Thank you for the post. I will definitely comeback.


posted by: Stefanie [Odpovědět]

Mayra

pondělí, 28. říjen 2019
13:59

you are actually a excellent webmaster. The web site loading
pace is incredible. It seems that you are doing any distinctive trick.
Moreover, The contents are masterwork. you've performed a excellent
process on this matter!


posted by: Mayra [Odpovědět]

Sienna

úterý, 29. říjen 2019
07:43

We stumbled over here by a different page and thought I might as
well check things out. I like what I see so
i am just following you. Look forward to looking at your web page repeatedly.


posted by: Sienna [Odpovědět]

Lucille

pondělí, 11. listopad 2019
11:51

Pretty! This was an incredibly wonderful
article. Thank you for providing this info.


posted by: Lucille [Odpovědět]

Elise

pondělí, 11. listopad 2019
11:54

You ought to take part in a contest for one of the greatest sites on the net.
I will highly recommend this web site!


posted by: Elise [Odpovědět]

Faye

sobota, 16. listopad 2019
13:06

Fantastic blog! Do you have any tips and hints for
aspiring writers? I'm hoping to start my own website soon but I'm
a little lost on everything. Would you advise starting with a free platform
like Wordpress or go for a paid option? There are so many options out there that I'm totally overwhelmed ..

Any suggestions? Cheers!


posted by: Faye [Odpovědět]

Vallie

úterý, 19. listopad 2019
09:31

It's really a cool and useful piece of info.
I am glad that you simply shared this helpful info with
us. Please keep us up to date like this. Thanks for sharing.


posted by: Vallie [Odpovědět]

Mauricio

středa, 20. listopad 2019
12:31

Wow, fantastic blog layout! How long have you been blogging for?
you made blogging look easy. The overall look of your site is excellent, let alone the content!


posted by: Mauricio [Odpovědět]

Marty

pátek, 21. červenec 2017
02:10

What's up, I log on to your blog regularly.

Your story-telling style is witty, keep it up!


posted by: Marty [Odpovědět]

Coy

čtvrtek, 21. listopad 2019
10:05

Thanks for the auspicious writeup. It in reality was a
enjoyment account it. Glance complicated to far delivered agreeable
from you! By the way, how can we keep in touch?


posted by: Coy [Odpovědět]

Dulcie

neděle, 24. listopad 2019
02:20

Good article! We are linking to this particularly great content on our website.
Keep up the good writing.


posted by: Dulcie [Odpovědět]

Sharron

úterý, 26. listopad 2019
19:57

I like the valuable information you provide for
your articles. I'll bookmark your weblog and take a look at again here regularly.
I'm moderately sure I will be told many new stuff proper here!
Best of luck for the next!


posted by: Sharron [Odpovědět]

Irving

pátek, 29. listopad 2019
01:35

Hi, the whole thing is going nicely here and ofcourse every one
is sharing information, that's really excellent, keep up writing.


posted by: Irving [Odpovědět]

Marcel

pátek, 29. listopad 2019
05:10

Hello everyone, it's my first go to see at this web site, and post is actually fruitful designed for me,
keep up posting these articles or reviews.


posted by: Marcel [Odpovědět]

Lesli

neděle, 1. prosinec 2019
00:39

Hi it's me, I am also visiting this web page on a regular
basis, this web page is truly nice and the users are in fact sharing nice thoughts.


posted by: Lesli [Odpovědět]

Cliff

neděle, 1. prosinec 2019
22:28

No matter if some one searches for his required thing,
therefore he/she desires to be available that in detail, thus that thing is maintained over here.


posted by: Cliff [Odpovědět]

Rae

pondělí, 2. prosinec 2019
22:16

Wow, this article is fastidious, my younger sister is analyzing these kinds of things, so I
am going to inform her.


posted by: Rae [Odpovědět]

Keith

úterý, 3. prosinec 2019
22:41

I loved as much as you'll receive carried out right here.
The sketch is tasteful, your authored subject matter stylish.
nonetheless, you command get got an nervousness over that you
wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly a
lot often inside case you shield this hike.


posted by: Keith [Odpovědět]

Refugio

pátek, 6. prosinec 2019
08:35

It is not my first time to visit this site, i am browsing this
website dailly and obtain pleasant data from here
daily.


posted by: Refugio [Odpovědět]

Gary

pátek, 6. prosinec 2019
13:26

Awesome blog! Do you have any suggestions for aspiring writers?

I'm planning to start my own site soon but I'm
a little lost on everything. Would you recommend starting
with a free platform like Wordpress or go for a paid option? There
are so many options out there that I'm totally confused ..
Any ideas? Kudos!


posted by: Gary [Odpovědět]

Tania

sobota, 7. prosinec 2019
05:26

Hmm it appears like your site ate my first comment (it was super long)
so I guess I'll just sum it up what I had written and say, I'm
thoroughly enjoying your blog. I too am an aspiring blog writer
but I'm still new to everything. Do you
have any suggestions for first-time blog writers?
I'd genuinely appreciate it.


posted by: Tania [Odpovědět]

Andres

pondělí, 9. prosinec 2019
18:18

If some one wants to be updated with most recent technologies afterward he must be visit this site and be up to date every day.


posted by: Andres [Odpovědět]

Susanne

pátek, 28. červenec 2017
22:51

I have read several good stuff here. Definitely value bookmarking for revisiting.
I surprise how much attempt you set to make this sort of magnificent informative site.


posted by: Susanne [Odpovědět]

Rene

středa, 11. prosinec 2019
18:54

Normally I don't learn article on blogs, however I would like to
say that this write-up very compelled me to check out and do so!
Your writing taste has been amazed me. Thanks, quite great article.


posted by: Rene [Odpovědět]

Čtěte také...

Cvičení po porodu aneb kdy a jak se dostat do kondice

Cvičení po porodu aneb kdy a jak se dostat do kondice

Právě se vám narodilo vaše děátko. 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?

5 tipů, jak na cvičení po porodu

5 tipů, jak na cvičení po porodu

Těhotenství a porod má vliv na změnu vašich tělesných proporcí. Jenže jak se dostat po porodu zpátky do kondice? Poradíme vám pár jednoduchých, ale velice účinných cviků, které vám s tím pomohou. Cvičení vám pomůže po fyzické, ale také po psychické stránce. Udělejte si pár minut denně čas sama na se…

Nejefektivnější těhotenské cviky

Nejefektivnější těhotenské cviky

Samotné těhotenství je stavem náročným pro vaše tělo. Pokud tedy těhotenství plánujete a navíc jste zvyklá být stále aktivní, připravte se vhodně na těchto několik „jiných“ měsíců.

Na co se připravit bezprostředně po porodu?

Na co se připravit bezprostředně po porodu?

Každá nastávající maminka se dopředu zajímá o to, co se bude dít nejen během oněch 9 měsíců, ale také bezprostředně po porodu. Co bude s vámi, až přivedete na svět nového človíčka? A co se bude dít s miminkem?