{"id":19077,"date":"2023-08-22T10:32:02","date_gmt":"2023-08-22T08:32:02","guid":{"rendered":"https:\/\/mamayoga.es\/?p=19077"},"modified":"2023-08-22T10:33:17","modified_gmt":"2023-08-22T08:33:17","slug":"millor-esport-per-a-embarassades","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/mejor-deporte-para-embarazadas\/","title":{"rendered":"Quin \u00e9s el millor esport per a embarassades? El ioga ser\u00e0 el teu millor aliat"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Est\u00e0s embarassada i et planteges seguir amb la teva activitat f\u00edsica de manera saludable o preparar-te f\u00edsicament, emocionalment i mentalment per al part, per\u00f2 no tens clar quins esports seran m\u00e9s beneficiosos per a tu o si hi ha alguna cosa que hagis d&#039;evitar. Avui des de Mamayoga veurem quin \u00e9s el millor esport per a embarassades?&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Puc fer esport estant embarassada?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La resposta \u00e9s s\u00ed. S\u00ed, pots, s\u00ed, deus, s\u00ed, t&#039;afavorir\u00e0 en sentits amplis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Primer cal recordar que una dona embarassada no est\u00e0 malalta. <strong>L&#039;embar\u00e0s \u00e9s un estat de salut dins del cicle de vida natural de la dona<\/strong>. Tret que hi hagi alguna patologia afegida que t&#039;ho impedeixi, l&#039;esport per a embarassades et ser\u00e0 de gran ajuda en aquesta etapa vital.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entenem com <strong>esport<\/strong> aquelles activitats f\u00edsiques que tinguin per finalitat l&#039;expressi\u00f3 o la millora de la condici\u00f3 f\u00edsica, encara que tamb\u00e9 a nivell personal pot ser que vulguis aconseguir altres \u00e8xits o metes.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estar activa durant el teu embar\u00e0s t&#039;asseur\u00e0 b\u00e9 i li far\u00e0 b\u00e9 al nad\u00f3. Nom\u00e9s heu de considerar algunes adaptacions. Durant el primer trimestre evitar\u00e0s els esports d&#039;impacte i els que requereixin grans esfor\u00e7os abdominals o mantenir-se en dec\u00fabit pron (estirada cap per avall). Al segon trimestre et sentir\u00e0s plena d&#039;energia i podr\u00e0s practicar m\u00e9s intensament adaptant els moviments, postures i esfor\u00e7os al teu nou estat. Finalment, el tercer trimestre requerir\u00e0 m\u00e9s descansos i activitats que afavoreixin una respiraci\u00f3 tranquil\u00b7la pel canvi de volum i posici\u00f3 del diafragma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La pr\u00e0ctica d&#039;esport per a embarassades, o la pr\u00e0ctica de l&#039;activitat f\u00edsica que trieu adaptada a l&#039;embar\u00e0s, us aportar\u00e0 beneficis f\u00edsics, emocionals i mentals, vegem-ho en detall.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficis de l&#039;esport per a embarassades<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pel que fa a la dona, aquests serien els principals beneficis de la pr\u00e0ctica d&#039;esport per a embarassades:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Millora del to f\u00edsic muscular i articular.&nbsp;<\/li>\n\n\n\n<li>Fa marxada d&#039;una vida activa i saludable.<\/li>\n\n\n\n<li>Regula els processos interns de lorganisme. Amb aix\u00f2 es redueixen les mol\u00e8sties digestives (com el restrenyiment), regula la pressi\u00f3 arterial i la respiraci\u00f3.<\/li>\n\n\n\n<li>Disminueix el risc de diabetis gestacional.<\/li>\n\n\n\n<li>Et prepara per als canvis f\u00edsics del cos i tamb\u00e9 t&#039;enforteix f\u00edsicament i mentalment per al part.<\/li>\n\n\n\n<li>T&#039;ajuda a regular els canvis hormonals, donant eixida als excessos de cortisona i augmentant la producci\u00f3 natural d&#039;oxitocina i endorfines.<\/li>\n\n\n\n<li>L&#039;activitat regular us ajudar\u00e0 a estar m\u00e9s present i enfocada, reduint l&#039;estr\u00e8s i l&#039;ansietat.<\/li>\n\n\n\n<li>Et convida a recon\u00e8ixer el teu cos, els seus moviments i necessitats.<\/li>\n\n\n\n<li>La regularitat f\u00edsica durant el dia us aportar\u00e0 millor descans en les hores de son.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Per\u00f2 a m\u00e9s aquests beneficis es traslladen al nad\u00f3, al nad\u00f3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>En millorar els processos interns del teu organisme, augmenta el flux de nutrients cap a la placenta.&nbsp;<\/li>\n\n\n\n<li>Massatge intern mitjan\u00e7ant una respiraci\u00f3 regular i tranquil\u00b7la.<\/li>\n\n\n\n<li>Moviment i espai per a tu i per al nad\u00f3.<\/li>\n\n\n\n<li>Menor estr\u00e8s implica m\u00e9s connexi\u00f3 amb el teu embar\u00e0s i amb el nad\u00f3, el nad\u00f3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-1024x684.jpg\" alt=\"\" class=\"wp-image-19078\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-1024x684.jpg 1024w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-600x400.jpg 600w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-768x513.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-1536x1025.jpg 1536w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/08\/RAB_5838.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tipus d&#039;esports per a embarassades<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Antigament l&#039;\u00fanica activitat o esport que recomanaven els metges per a embarassades era caminar, sense m\u00e9s ni m\u00e9s. A poc a poc l&#039;evid\u00e8ncia cient\u00edfica ha demostrat que mantenir-se activa durant l&#039;embar\u00e0s, a m\u00e9s dels beneficis que hem comentat, suposa una menor probabilitat de complicacions al part (en embarassos de baix risc) i una millor recuperaci\u00f3 <a href=\"https:\/\/mamayoga.es\/ca\/ioga-postpart-com-reprendre-la-practica-despres-de-donar-a-llum\/\">postpart<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De manera general buscarem <strong>un esport dels anomenats de baix impacte<\/strong> ia poder ser on els grups siguin espec\u00edfics per a embarassades o els instructors tinguin la formaci\u00f3 adequada per adaptar la pr\u00e0ctica al teu estat. Vegem alguns exemples d&#039;aquests esports ideals per a embarassades:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Activitats a la piscina<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed podr\u00edem incloure la nataci\u00f3, l&#039;aquagym o el voleibol aqu\u00e0tic. La flotabilitat ser\u00e0 la teva aliada per mobilitzar-te dins l&#039;aigua i sentir-te lliure i lleugera. \u00c9s una activitat cardiovascular regular ia m\u00e9s afavoreix la respiraci\u00f3 \u00e0mplia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Senderisme<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posades a caminar, ho gaudim, caminades a la natura amb un ritme constant i actiu, molt ben cal\u00e7ades i hidratades i adaptant els recorreguts cada setmana de l&#039;embar\u00e0s. Menys \u00e9s m\u00e9s, \u00e9s millor gaudir que competir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ioga, pilates<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Les activitats per a embar\u00e0s per excel\u00b7l\u00e8ncia. Combinen el baix impacte amb altres beneficis a nivell mental i emocional. Tot i aix\u00f2, igual que els altres esports esmentats cal adaptar la pr\u00e0ctica tradicional a l&#039;embar\u00e0s per gaudir de tots els seus beneficis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ciclisme o bicicleta est\u00e0tica<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00ed, pots anar amb bici estant embarassada i \u00e9s un esport altament benefici\u00f3s. Nom\u00e9s has de con\u00e8ixer el recorregut per evitar impactes innecessaris, mantenir-te hidratada i preveure parades i descansos quan necessitis. Et mantindr\u00e0 en forma i enfortir\u00e0 el teu cos i les teves articulacions. A partir del cinqu\u00e8 mes d&#039;embar\u00e0s podeu continuar amb la bicicleta est\u00e0tica, on podreu regular millor les pauses i les dist\u00e0ncies.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ball<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Balla i gaudeix! Encara que puguis realitzar qualsevol ball, amb els ritmes llatins els teus malucs ho agrairan, et permetr\u00e0 alliberar tensions, mobilitzar el teu cos i omplir-te d&#039;hormones del plaer. Cinc o deu minuts al dia s\u00f3n suficients, que no falti a la teva rutina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Entrenaments<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Entrenar la for\u00e7a a l&#039;embar\u00e0s \u00e9s un altre dels esports o activitats beneficiosos que et recomanem. Amb un bon acompanyament t&#039;ajudar\u00e0 a mantenir-te en forma alhora que enforteixes cos i ment per al part.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">El ioga el teu millor aliat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga va molt m\u00e9s enll\u00e0 que un esport. \u00c9s una filosofia de vida que combina cos, respiraci\u00f3 i ment. Al teu embar\u00e0s el ioga et pot ajudar a donar sentit i estabilitat a aquesta nova etapa.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com a activitat f\u00edsica, el ioga \u00e9s adequat a tots els nivells, tant si ja practicaves abans, si no has fet mai res d&#039;esport o tamb\u00e9 si eres una gran esportista d&#039;impacte i ara busques una altra activitat m\u00e9s centrada en el teu estat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alguns dels motius per iniciar-te a la teva pr\u00e0ctica de ioga durant l&#039;embar\u00e0s:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9s un esport de baix impacte apte i adaptable per a totes les condicions i en qualsevol trimestre del teu embar\u00e0s.<\/li>\n\n\n\n<li>T&#039;ajudar\u00e0 a prendre consci\u00e8ncia respirat\u00f2ria. Regulant la teva respiraci\u00f3 i aportant calma i pres\u00e8ncia.<\/li>\n\n\n\n<li>Enforteix el cos f\u00edsic de manera agradable i sense sobreesfor\u00e7os.<\/li>\n\n\n\n<li>Centra la ment.<\/li>\n\n\n\n<li>Treballa l&#039;obertura de malucs, el reconeixement del <a href=\"https:\/\/mamayoga.es\/ca\/consulta-de-terra-pelvico\/\">s\u00f2l pelvi\u00e0<\/a> i t&#039;ajuda a crear m\u00e9s espai per a tu i per al nad\u00f3.<\/li>\n\n\n\n<li>Regulador hormonal.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s, en els grups de ioga per a embarassades crear\u00e0s tribu amb altres dones en el mateix estat.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aix\u00ed que no em queda sin\u00f3 convidar-te a provar les nostres <a href=\"https:\/\/mamayoga.es\/ca\/ioga-online\/\">classes de ioga prenatal<\/a> perqu\u00e8 puguis gaudir dels beneficis de l&#039;esport per a embarassades.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Est\u00e1s embarazada y te planteas seguir con tu actividad f\u00edsica de forma saludable o prepararte f\u00edsica, emocional y mentalmente para el parto, pero no tienes claro qu\u00e9 deportes ser\u00e1n m\u00e1s beneficiosos para ti o si hay algo que debas evitar. Hoy desde Mamayoga veremos \u00bfcu\u00e1l es el mejor deporte para embarazadas?&nbsp; \u00bfPuedo realizar deporte estando [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":19079,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[44],"tags":[147,58],"class_list":["post-19077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","tag-deporte-para-embarazadas","tag-yoga-prenatal"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfCu\u00e1l es el mejor deporte para embarazadas? 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