Gor

NOSEČNICE/POPORODNA

 

VADBA ZA NOSEČNICE IN POPORODNA VADBA

Dopoldanska vadba je namenjena bodočim in novopečenim mamicam, ki se želijo z redno telesno aktivnostjo pripraviti na aktivno vlogo pri porodu in po njem. Zmerna telesna aktivnost v pred- in po-porodnem obdobju dokazano ugodno vpliva na psihofizično stanje ženske, saj preprečuje in zmanjšuje nevšečnosti, ki nastanejo v tem obdobju.

Vadbena ura vsebuje vaje za srčno žilni in dihalni sistem, vaje krepitve s poudarkom na mišičnemu ravnovesju, vaje za zdravo hrbtenico in pravilno držo, vaje ravnotežja ter primerne gibljivosti. Posebna pozornost je namenjena treningu mišic medeničnega dna in ostalim podpornim strukturam notranjih organov.

Na vadbeno uro so seveda vabljeni tudi dojenčki, ki lahko pri kakšni vaji (če so nemirni) tudi sodelujejo z mamico J. Vaje so individualno prilagojene vsaki posameznici glede na njeno telesno pripravljenost in višino nosečnosti oziroma dolžino poporodnega obdobja.

KORISTI VADBE:

  • pridobivanje in vzdrževanje splošne telesne pripravljenosti
  • aktivna vloga pri porodu in po njem
  • pozitiven vpliv na težo
  • vzpostavljanje pravilne drže in ohranjanje stabilnosti trupa
  • pridobivanje in ohranjanje ravnovesja mišic
  • zavedanje pravilnega dvigovanja bremen in opravljanja vsakdanjih opravil
  • preprečevanje urinske inkontinence
  • pridobivanje in ohranjanje primerne gibljivosti

 

English:

This morning workout is suitable for mothers-to-be or new mothers that wish to be physically active in order to prepare for an active role during the birth and after it. Moderate physical activity both during the pregnancy and immediately after has been shown to positively influence the woman’s psychophysical condition, as it prevents and reduces certain inconveniences that may occur.

A session typically consists of exercises for the cardiovascular and respiratory systems, strengthening exercises with an emphasis on muscle balance, exercises for the spine and correct posture, balance and mobility exercises. We pay special attention to exercise for pelvic floor muscles and other supporting structures of internal organs.

Babies are of course welcome to attend the class with their mothers and to take part in some of the exercises if they get restless. The workouts are specifically adapted for each individual with regard to their physical condition and the stage of their pregnancy or how much time has passed since the birth.

BENEFITS

  • Acquiring and maintaining your physical shape,
  • Active role during and after childbirth,
  • Positive effect on weight,
  • Establishing the correct posture and maintaining the stability of the torso,
  • Gaining and maintaining muscle balance,
  • Awareness of how to properly handle lifting loads and everyday tasks,
  • Preventing incontinence,
  • Gaining and maintaining a suitable level of mobility.