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Abdominales para embarazadas
Los ejercicios abdominales en el embarazo fortalecen los músculos que intervienen en el parto, ayudan a prevenir el estreñimiento y facilitan la recuperación después de dar a luz. Estos ejercicios combinan el esfuerzo muscular con técnicas respiratorias.
A medida que la tripa crece, los músculos se distienden y pierden tono. Pero si se realizan ejercicios que los fortalezcan, resultará más fácil recuperar el tono muscular después de dar a luz. Los músculos abdominales, además, cumplen una misión fundamental en los pujos del periodo expulsivo del parto, y también, en la expulsión de las heces. Muchas mujeres sufren estreñimiento en el embarazo. Este mejora mucho cuando practican el pujo que se explica aquÃ.
No hay que confundir los abdominales clásicos (subir y bajar el tronco o las piernas), en los que trabajamos los músculos rectos abdominales, con los que proponemos para fortalecer los músculos transversos, que ejercitamos metiendo la tripa y espirando. Estos son los verdaderamente importantes en el embarazo y el parto.
Por ejemplo, con las manos en el abdomen, mete la tripa hacia dentro mientras soplas. La espalda, los hombros y el cuello no deben moverse. Es como si quisieras acercar al bebé hacia tu columna. Coge aire hinchando la tripa y repite.
Otro ejercicio consiste en sentarse con las piernas separadas y los pies apoyados en el suelo (puedes ayudarte poniéndolos bajo el sofá o pÃdele a alguien que los sujete). Extiende los brazos delante del pecho y redondea la espalda. Déjate caer un poco y sopla mientras bajas. Mantén 5 segundos y vuelve a subir. Descansa 10 segundos y repite 10 veces.
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January 22nd, 2010 at 4:04 am
El ejercicio fÃsico es fundamental si se quiere llevar una vida sana además de perder calorÃas ya que solo con hacer dieta no alcanza, ésta debe ser acompañada de actividad fÃsica y si es en un gimnasio con buenos profesores monitores es mucho mejor porque estamos controladas por ellos quienes nos van guiando en la disciplina.
March 7th, 2010 at 6:08 pm
I´m embarased and I´d like to know about exercises for this important moment.
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