{"id":15751,"date":"2021-08-30T18:14:08","date_gmt":"2021-08-30T16:14:08","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=15751"},"modified":"2021-08-30T18:14:08","modified_gmt":"2021-08-30T16:14:08","slug":"biztonsagos-terhesseg-alatt-sulyokkal-edzeni","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/biztonsagos-terhesseg-alatt-sulyokkal-edzeni\/","title":{"rendered":"Biztons\u00e1gos terhess\u00e9g alatt s\u00falyokkal edzeni?"},"content":{"rendered":"

A s\u00falyokkal t\u00f6rt\u00e9n\u0151 edz\u00e9s biztons\u00e1gos \u00e9s val\u00f3j\u00e1ban er\u0151sen aj\u00e1nlott terhess\u00e9g alatt. Min\u00e9l hamarabb kezd valaki ilyen form\u00e1ban edzeni, ann\u00e1l jobban fogja \u00e9rezni mag\u00e1t mind terhess\u00e9g el\u0151tt, alatt \u00e9s ut\u00e1n. A c\u00e9l az er\u0151nl\u00e9t, a mozg\u00e9konys\u00e1g \u00e9s a fitts\u00e9g meg\u0151rz\u00e9se, a gyors \u00e9s hat\u00e9kony gy\u00f3gyul\u00e1s \u00e9rdek\u00e9ben.<\/p>\n

Egy n\u0151 teste rugalmasabb\u00e1 v\u00e1lik ezen folyamat sor\u00e1n. Ha nem \u00e9p\u00edtj\u00fck fel vagy tartjuk fenn er\u0151nl\u00e9t\u00fcnket, azzal n\u00f6velj\u00fck az instabilit\u00e1s \u00e9s esetleges cs\u00edp\u0151- \u00e9s der\u00e9k f\u00e1jdalmak kock\u00e1zat\u00e1t. Az izom\u00e9p\u00edt\u00e9s lehet\u0151v\u00e9 teszi, hogy t\u00f6bb kal\u00f3ri\u00e1t fogyasszunk, valamint seg\u00edts\u00e9get ny\u00fajt az inzulin\u00e9rz\u00e9kenys\u00e9gben.<\/p>\n

Ne feledj\u00fck, hogy a n\u0151k energiaszintje folyamatosan v\u00e1ltozik a terhess\u00e9g folyamata sor\u00e1n. A n\u0151i test a stressz \u00faj form\u00e1j\u00e1val tal\u00e1lkozik, \u00e9s ha m\u00e9g tapasztalatlanok vagyunk a s\u00falyemel\u00e9sben, az csak \u00fajabb stresszt okoz. C\u00e9lunk az alacsony vagy k\u00f6zepes intenzit\u00e1s. Minden n\u0151 teste m\u00e1s \u00e9s ezt \u00edgy is kell kezelni. Ne v\u00e9gezz semmilyen olyan feladatot, ami f\u00e1jdalmat okoz vagy s\u00falyosb\u00edt egy megl\u00e9v\u0151 probl\u00e9m\u00e1t. Az els\u0151 trimeszterben nagyobb f\u00e1radts\u00e1g \u00e9rzetet \u00e9s h\u00e1nyingert tapasztalhatunk. Ez egy m\u00e1sik oka annak, hogy j\u00f3, ha m\u00e1r kidolgoztunk egy rendszert. Ha kihagysz egy edz\u00e9st, semmi gond, nem nagy dolog. Nyugodtan elmehet\u00fcnk s\u00e9t\u00e1lni vagy \u00faszni is, ha valamilyen m\u00e1s tev\u00e9kenys\u00e9get szeretn\u00e9nk v\u00e9gezni.<\/p>\n

Az ellen\u00e1ll\u00e1ssal v\u00e9gzett edz\u00e9s sz\u00e9ps\u00e9ge, hogy az egy\u00e9n ig\u00e9nyei szerint m\u00f3dos\u00edthat\u00f3 \u00e9s form\u00e1zhat\u00f3. V\u00e1lassz olyan biztons\u00e1gos mozg\u00e1sokat, amely v\u00e9gz\u00e9se sor\u00e1n \u00e9rzed, hogy az izmaid akt\u00edvak \u00e9s mozognak. Adj hozz\u00e1 egy oldalas \u00e9s Core gyakorlatokat, amelyek n\u00f6velik a Core izomzat stabilit\u00e1s\u00e1t, mivel a terhess\u00e9g v\u00e9ge fel\u00e9 \u00e9s ut\u00e1n ez nagyobb probl\u00e9m\u00e1khoz is vezethet azokn\u00e1l a n\u0151kn\u00e9l, akik nem \u00f6sszpontos\u00edtanak a Core izomzatuk er\u0151s\u00edt\u00e9s\u00e9re. Pr\u00f3b\u00e1lj heti 2-3 nap s\u00falyz\u00f3s edz\u00e9st v\u00e9gezni. A m\u00e1sodik trimeszterben \u00e9szrevehet\u0151en t\u00f6bb energi\u00e1nk lehet, ezt haszn\u00e1ljuk ki! Ha az els\u0151 trimeszterben megtanult gyakorlatokn\u00e1l figyelt\u00fcnk a technik\u00e1ra \u00e9s a form\u00e1ra, akkor most egy kis s\u00falyt is haszn\u00e1ljunk ezeknek a ter\u00fcleteknek a meger\u0151s\u00edt\u00e9s\u00e9hez. K\u00e9s\u0151bb a m\u00e1sodik \u00e9s a harmadik trimeszterben elhagyhatjuk az f\u00e9loldalas gyakorlatokat \u00e9s v\u00e9gezhet\u00fcnk sz\u00e9lesebb testhelyzet\u0171 guggol\u00e1sokat \u00e9s szum\u00f3 emel\u00e9st is. Er\u0151s\u00edts\u00fck a h\u00e1tunkat is. Hajlamosak lehet\u00fcnk t\u00falfesz\u00edteni a h\u00e1tunkat a n\u00f6vekv\u0151 pocak ellens\u00falyoz\u00e1s\u00e1nak \u00e9rdek\u00e9ben, ami pedig der\u00e9k- \u00e9s cs\u00edp\u0151f\u00e1jdalmakhoz vezethet. A cs\u00edp\u0151 \u00e9s a fels\u0151test mobilit\u00e1s gyakorlatainak seg\u00edts\u00e9g\u00e9vel meg\u0151rizhetj\u00fck \u00e9s er\u0151s\u00edthetj\u00fck ezen ter\u00fcletek mozg\u00e1startom\u00e1ny\u00e1t, \u00edgy az nem v\u00e9sz el.<\/p>\n

\"\"<\/p>\n

Ami a t\u00e1pl\u00e1lkoz\u00e1st illeti, koncentr\u00e1lj a min\u0151s\u00e9gi \u00e9telekre. Ne haszn\u00e1ld a terhess\u00e9get \u00fcr\u00fcgyk\u00e9nt arra, hogy b\u00e1rmit megegy\u00e9l. Igen, k\u00e9t f\u0151re eszel, de ez nem ig\u00e9nyel annyi kal\u00f3ri\u00e1t, mint gondoln\u00e1nk. Kutat\u00e1sok szerint csak 150-200 kal\u00f3ri\u00e1val t\u00f6bbre van sz\u00fcks\u00e9g\u00fcnk a terhess\u00e9g alatt (ez tal\u00e1n elmehet plusz 300 kal\u00f3ri\u00e1ig a harmadik trimeszterben). Biztos\u00edtsunk a bab\u00e1nak teljes \u00e9rt\u00e9k\u0171 \u00e9teleket. F\u00f3kusz\u00e1ljunk a t\u00e1panyagokban gazdag \u00e9telekre, amelyek feh\u00e9rj\u00e9t \u00e9s esszenci\u00e1lis zs\u00edrokat tartalmaznak (h\u00fas, toj\u00e1s, hal stb.). Fogyassz olyan sz\u00e9nhidr\u00e1tforr\u00e1sokat, amelyekr\u0151l tudod, hogy a testednek nincs vele probl\u00e9m\u00e1ja. Egy\u00e9l sok z\u00f6lds\u00e9get minden \u00e9tkez\u00e9shez. Ne sz\u00e9gyelld, ha napk\u00f6zben szund\u00edtasz egyet, amikor kev\u00e9s az energi\u00e1d van. El\u0151fordulhatnak olyan napok, amikor az ide\u00e1lisn\u00e1l kevesebb \u00e9telt fogyasztasz \u00e9s ez rendben is van. A l\u00e9nyeg az \u00e1ltal\u00e1nos k\u00f6vetkezetess\u00e9g \u00e9s az id\u0151vel kialak\u00edtott szok\u00e1sok, nem pedig a kis id\u0151szakos mell\u00e9ny\u00fal\u00e1sok.<\/p>\n

SPEEDFIT – Fitnesz Mindenkinek!
\nR\u00e1cz Rita M\u00f3nika<\/p>\n

forr\u00e1s: https:\/\/www.mindpumpmedia.com\/<\/p>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

A s\u00falyokkal t\u00f6rt\u00e9n\u0151 edz\u00e9s biztons\u00e1gos \u00e9s val\u00f3j\u00e1ban er\u0151sen aj\u00e1nlott terhess\u00e9g alatt. Min\u00e9l hamarabb kezd valaki ilyen form\u00e1ban edzeni, ann\u00e1l jobban fogja \u00e9rezni mag\u00e1t mind terhess\u00e9g el\u0151tt, alatt \u00e9s ut\u00e1n. A c\u00e9l az er\u0151nl\u00e9t, a mozg\u00e9konys\u00e1g \u00e9s a fitts\u00e9g meg\u0151rz\u00e9se, a gyors \u00e9s hat\u00e9kony gy\u00f3gyul\u00e1s \u00e9rdek\u00e9ben.<\/p>\n","protected":false},"author":1,"featured_media":15753,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"acf":[],"yoast_head":"\nBiztons\u00e1gos terhess\u00e9g alatt s\u00falyokkal edzeni? – SPEEDFIT<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.speed-fit.hu\/biztonsagos-terhesseg-alatt-sulyokkal-edzeni\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Biztons\u00e1gos terhess\u00e9g alatt s\u00falyokkal edzeni? – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"A s\u00falyokkal t\u00f6rt\u00e9n\u0151 edz\u00e9s biztons\u00e1gos \u00e9s val\u00f3j\u00e1ban er\u0151sen aj\u00e1nlott terhess\u00e9g alatt. Min\u00e9l hamarabb kezd valaki ilyen form\u00e1ban edzeni, ann\u00e1l jobban fogja \u00e9rezni mag\u00e1t mind terhess\u00e9g el\u0151tt, alatt \u00e9s ut\u00e1n. 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