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Guía Para Principiantes Sobre el Ejercicio Durante el Embarazo

Kill Dhengzky by Kill Dhengzky
January 6, 2022
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Guía Para Principiantes Sobre el Ejercicio Durante el Embarazo
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L. a. actividad física durante el embarazo es muy beneficiosa tanto para los angeles mamá como para el bebé.

Por ejemplo, hay estudios que demuestran que el ejercicio common puede ayudar a controlar los angeles presión arterial, un problema frecuente en el embarazo; además, puede acortar el trabajo de parto y reducir los angeles necesidad de un parto por cesárea.

Se demostró en un estudio que los recién nacidos cuyas madres hacían ejercicio durante el embarazo tenían mejor salud cardiovascular y alcanzaban los objetivos de movimiento antes que los bebés de mujeres que no lo hacían.

Estos investigadores concluyeron que los angeles actividad en el embarazo incluso podría reducir potencialmente el riesgo de obesidad infantil, ya que estos niños se mueven antes y esto predispone un estilo de vida activo.

Sin embargo, eso no quiere decir que cualquier ejercicio sea adecuado en todos los trimestres.

Esta guía rápida sobre ejercicio durante el embarazo incluye ejercicios que puedes considerar y otros que debes evitar.

Considera: rutinas de ejercicio para cada trimestre

Young pregnant woman exercising at home.

Durante las 40 semanas, tu cuerpo sufrirá cambios considerables, por eso tus rutinas también se deberán modificar, cube los angeles directora sénior de health de Beachbody, Elanit Friedman.

Por ejemplo, en el primer trimestre será mejor evitar movimientos de rotación o movimientos repentinos y bruscos, los cuales pueden generar tensión adicional en las articulaciones, nos cube.

Pasado el primer trimestre, es possible que te resulte incómodo acostarte boca arriba.

“L. a. presión del útero en crecimiento en decúbito supino puede limitar el retorno venoso,” indica Friedman. “Esto puede ocasionar mareos, náuseas o disnea. Asegúrate de evitar todos los ejercicios en los que tengas que incorporarte desde decúbito supino.”

Evita: cambios rápidos de dirección y esfuerzo excesivo

Sin importar en qué trimestre estés, los angeles forma de tu cuerpo y el centro de gravedad cambiarán, cube Friedman. Durante el progreso del embarazo, esto puede aumentar el riesgo de sufrir caídas.

“Evita todo riesgo de traumatismo en el stomach,” cube. “Muévete lentamente y de forma planificada.”

Los movimientos lentos, además, ayudan a tener una buena percepción del agotamiento.

Evita contener los angeles respiración durante el ejercicio y asegúrate de no realizar esfuerzos excesivos. Friedman propone una forma easy de percibirlo: intenta hablar.

“Al hacer ejercicio durante el embarazo, debes ser capaz de llevar una conversación,” cube. “Si no puedes hacerlo, es posible que te estés esforzando de más.”

Considera: rutinas de ejercicio específicas para embarazadas

Pregnant woman preparing for exercises at home

En cualquier momento del embarazo puedes caminar, nadar y hacer clases de health grupales de bajo impacto.

En el segundo y tercer trimestre, busca rutinas de ejercicio específicas para embarazadas.

Por ejemplo, el yoga es una opción estupenda para conservar el movimiento y los angeles flexibilidad, pero algunas posturas pueden presionar los angeles región del stomach.

Por eso, vale los angeles pena seguir clases diseñadas especialmente para cada etapa del embarazo.

Las mejores rutinas para embarazadas están preparadas para mantenerte activa de forma segura.

También hacen que el ejercicio sea divertido y alegre, y que no sientas que son una tarea más en tu larga lista diaria de cosas por hacer durante el embarazo.

Evita: deportes extremos y scorching yoga

Ciertas actividades tienen un perfil de riesgo inherentemente más alto, incluso si no cursas un embarazo, explica los angeles entrenadora private certificada e instructora de health grupal Amanda Katz.

Estas actividades comprenden el esquí, el ciclismo de montaña, montar a caballo, el patinaje de velocidad e, incluso, condiciones extremas como el scorching yoga, señala. Evítalos y evita otras rutinas que impliquen cambios de altitud importantes durante el embarazo.

“Y, por supuesto, habla siempre con tu médico antes de comenzar cualquier programa de ejercicio,” indica Katz. “Esto ayuda a asegurar que hagas actividad sin correr ningún riesgo.”

Considera: Barre Mix

Pre & Submit Natal Barre Mix es otra opción excelente durante el embarazo.

Este programa integral incluye rutinas seguras, efectivas y de bajo impacto diseñadas para mejorar los angeles salud en cada fase del embarazo y durante los angeles transición al posparto.

El programa combina elementos de barra de ballet, pilates y entrenamiento de aerobic a intervalos a través de más de 20 rutinas simples, las cuales optimizan los resultados sin una gran inversión de tiempo, ¡una gran ventaja cuando tienes un bebé!

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