{"id":2923,"date":"2021-03-23T03:07:50","date_gmt":"2021-03-23T03:07:50","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=2923"},"modified":"2021-04-10T05:22:09","modified_gmt":"2021-04-10T05:22:09","slug":"rasedus-ja-treening","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/rasedus-ja-treening\/","title":{"rendered":"Rasedus ja treening"},"content":{"rendered":"

Beebit ootav naine v\u00f5ib k\u00f5hu suurenedes endiselt treenida, kuid treeningud tuleks asendada leebemate v\u00f5imalustega. Tugevdamist n\u00f5uavad k\u00f5hu-, selja- ja vaagnap\u00f5hja lihased.<\/strong><\/p>\n\n\n\n

Beebit ootav naine v\u00f5ib k\u00f5hu suurenedes endiselt treenida, kuid treeningud tuleks asendada leebemate v\u00f5imalustega. Tugevdamist n\u00f5uavad k\u00f5hu-, selja- ja vaagnap\u00f5hja lihased. Tasakaalu saab \u00f5ppida jooga ja pilaatesega.
Tulevane ema peaks liikuma kogu raseduse aja, nii vaimse kui f\u00fc\u00fcsilise heaolu nimel. Oma keha peaks siiski kuulama tavalisest valvsamalt. Treeningliigutusi, mis ei tundu mugavad v\u00f5i meelep\u00e4rased, ei peaks sooritama. Ei tohiks ka v\u00f5rrelda end teiste rasedatega ega isegi omaenda eelnevate rasedusperioodidega. Liikumise harrastamisest v\u00f5i mitte harrastamisest ei tohi tekitada endale stressi, sest vaja on kanda suuremat koormat ja vorm paraneb ka argielu askelduste ja kasuliku liikumisega. Suurenenud keha kaal t\u00f5stab ka treeningu koormust, kuigi selle intensiivsust tuleb v\u00e4hendada. Rasedatele on m\u00f5eldud ka oma liikumisr\u00fchmad nagu n\u00e4iteks emmede v\u00f5imlemine ja aeroobika. Ka sobivad h\u00e4sti spinning, bodypump, pilates, jooga ja vesiaeroobika, sest seal ei ole p\u00f5rutavaid liigutusi ja iga\u00fcks v\u00f5ib ise valida oma treeningu koormust. Lisaks sellele p\u00e4\u00e4seb treenima r\u00fchmas koos teistega – nii nagu ennegi. Beebiootel naisel tasuks kindlasti k\u00fcsida treenerilt sobivaid liikumis- ja treenimisv\u00f5imalusi. Peamiselt j\u00e4lgida, et ei t\u00f5staks kiire hooga k\u00e4si pea kohale \u00fcles.<\/p>\n\n\n\n

Pulsim\u00f5\u00f5tur abiks<\/strong>
Terve beebiootel naine v\u00f5ib edukalt treenida poole raseduse ajani t\u00e4pselt samamoodi nagu enne rasedust, ilma et pulssi peaks v\u00e4ga t\u00e4helepanelikult j\u00e4lgima. Alles p\u00e4rast 24 rasedusn\u00e4dalat ei tohiks pulss t\u00f5usta \u00fcle aeroobse l\u00e4ve, mis on umbes 60-70% maksimuml\u00e4vest ehk paljudel naistel 140ne ja 150ne vahel. Kui endal ei ole pulsim\u00f5\u00f5turit, siis v\u00f5ib loota oma enesetundele: kui liikumine\/harjutus l\u00e4heb h\u00e4sti ja seda suudetakse j\u00e4tkata pikalt ilma probleemideta ning ebameeldivustundeta, siis t\u00f5en\u00e4oliselt ei ole pulss \u00fcle aeroobse l\u00e4ve t\u00f5usnud. Raskustunne k\u00f5hus on siiski m\u00e4rk sellest, et harjutust tuleks kergemaks muuta.

Beebi olekut emakas v\u00f5ib v\u00f5rrelda tennispalliga, mis on asetatud veega t\u00e4idetud \u00f5hupalli sisse. Isegi kui \u00f5hupalli natukene suruda v\u00f5i seda h\u00fcpitada, ei juhtuks tennispalliga midagi. Seega v\u00f5ib tuttavaid treeningharjutusi j\u00e4tkata kerge s\u00fcdamega kogu raseduse aja, kui v\u00e4hendada trenni koormust ja sobitada natukene harjutusi. N\u00e4iteks t\u00f5sta spinningus ratta lenkstang normaalsest k\u00f5rgemale ja aseta sadul natukene taha poole. Nii saad k\u00f5hule rohkem ruumi ja s\u00f5iduasend tundub mugavam ning meeldivam. Kinnita pulsim\u00f5\u00f5tur lenkstangile nii, et see oleks n\u00e4htav kogu treeningu aja. Vaagnap\u00f5hjalihased n\u00f5uavad raseduse ajal regulaarset treeningut. Otseselt k\u00f5hulihaseid ei oleks siiski soovitav treenida, sest k\u00f5hu\u00f5\u00f5nele tuleb niigi raskusi ja pinge suundub vaagnap\u00f5hjalihastele.<\/p>\n\n\n\n

Abiks ka s\u00fcnnitusel<\/strong>
Loote kasvades k\u00f5hu-, selja- ja vaagnap\u00f5hjalihastele suunduv raskus suureneb, sest need lihased peavad toetama emakat ja toime tulema muude vaagnale toetuvate elundite raskusega. K\u00f5hulihased venivad emaka kasvades. Tugevad k\u00f5hu-, selja- ja vaagnap\u00f5hjalihased lihtsustavad ka tunduvalt s\u00fcnnitust ja sellest toibumist. Uurimused n\u00e4itavad, et hea lihasvorm l\u00fchendab s\u00fcnnituse pingutusfaasi tunduvalt.<\/p>\n\n\n\n

Eelista neid:<\/strong>
k\u00f5nd
ujumine
suusatamine
rattas\u00f5it v\u00f5i spinning
kergem j\u00f5usaali- v\u00f5i bodypumpi treening
pilates, bodybalance v\u00f5i kergem joogatreening
<\/p>\n\n\n\n

J\u00e4ta puhkusele:<\/strong>
ratsutamine
m\u00e4esuusatamine
enesekaitsealad
jooks
poks
\u00e4\u00e4rmuseni viidud venitused<\/p>\n\n\n\n

Lihastreeningul ei ole tingimata vaja lisakoormust. Kui k\u00f5hu kaal on 10 kilo, on liikudes ka jalgadele langev raskus 10 kilo v\u00f5rra suurem.
Kui teed tavalisi k\u00fckke bodypumbis v\u00f5i j\u00f5usaalis, hoia jalgade vahe natukene laiem ja p\u00f6\u00f6ra varbad natukene v\u00e4ljapoole. Nii saad k\u00f5hule rohkem ruumi ja raskus jaguneb \u00fchtlaselt m\u00f5lemale jalale.
V\u00e4ljaastek\u00fcki puhul hoia kang toetuskepina enda ees, nii on kergem tasakaalu kontrollida.
Tee bodypumpi step-pingist kaldpink, et selili lamades ei oleks sa horisontaalasendis. Kaldpingile on lihtsam pikali heita ja ka sealt \u00fcles t\u00f5usta ning saad seljale parema toetuse.<\/p>\n\n\n\n

Pehmed joogaasendid ja ka pilatese ning bodybalance aitavad \u00f5ppida tundma oma keha. Nendes treeningutes \u00f5pitakse hingamise abil kuulama, valitsema ja l\u00f5\u00f5gastama oma keha. Tasakaaluharjutused aitavad kehal kohaneda ka muutunud raskuskeskmega. Samuti tugevnevad jalalihased. Soorita k\u00fckke, kus jalad on viidud harkasendisse, nii tugevdab vaagnap\u00f5hjalihaseid, l\u00f5dvestab alaselga ning venitab s\u00e4\u00e4relihaseid.<\/p>","protected":false},"excerpt":{"rendered":"

Beebit ootav naine v\u00f5ib k\u00f5hu suurenedes endiselt treenida, kuid treeningud tuleks asendada leebemate v\u00f5imalustega. Tugevdamist n\u00f5uavad k\u00f5hu-, selja- ja vaagnap\u00f5hja lihased. Beebit ootav naine v\u00f5ib k\u00f5hu suurenedes endiselt treenida, kuid treeningud tuleks asendada leebemate v\u00f5imalustega. […]<\/p>\n","protected":false},"author":1,"featured_media":2924,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[],"class_list":["post-2923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2923","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=2923"}],"version-history":[{"count":3,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2923\/revisions"}],"predecessor-version":[{"id":3624,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2923\/revisions\/3624"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/2924"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=2923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=2923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=2923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}