{"id":25257,"date":"2024-06-28T16:15:39","date_gmt":"2024-06-28T14:15:39","guid":{"rendered":"https:\/\/mamayoga.es\/?p=25257"},"modified":"2024-08-05T11:56:33","modified_gmt":"2024-08-05T09:56:33","slug":"quins-son-els-millors-exercicis-de-fitness-postpart","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/cuales-son-los-mejores-ejercicios-de-fitness-postparto\/","title":{"rendered":"Quins s\u00f3n els millors exercicis de fitness postpart?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Despr\u00e9s de la teva <strong>embar\u00e0s <\/strong>i el <strong>part <\/strong>necessitar\u00e0s un per\u00edode de <strong>recuperaci\u00f3 <\/strong>i tamb\u00e9 un retrobament amb el teu cos. \u00c9s probable que us sorgeixin dubtes sobre qu\u00e8 <strong>exercicis o activitat f\u00edsica<\/strong> pots fer i quina millor evitar o quines precaucions prendre. Avui des de <a href=\"https:\/\/mamayoga.es\/ca\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mamayoga<\/strong><\/a>, la nostra professora de fit ioga i fitness, <a href=\"https:\/\/mamayoga.es\/ca\/leticia-cancelo-mamayoga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Leticia Cancel<\/strong><\/a>, ens ajuda a respondre la pregunta del mili\u00f3: Quins s\u00f3n els millors exercicis de fitness postpart?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Entrenament a la maternitat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Els <strong>exercicis de fitness<\/strong>, tant durant l&#039;embar\u00e0s com al <a href=\"https:\/\/mamayoga.es\/ca\/ioga-presencial\/\" target=\"_blank\" rel=\"noreferrer noopener\">postpart<\/a>, s&#039;inclouen dins l&#039;activitat f\u00edsica saludable que tota dona hauria d&#039;incorporar a les diferents etapes de la seva vida. Cada cop m\u00e9s estudis corroboren els <strong>beneficis a la salut d&#039;una activitat f\u00edsica moderada<\/strong> i adaptada a cada moment vital. Avui ens centrarem en el postpart.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les grans preguntes sobre el <strong>entrenament despr\u00e9s de la maternitat<\/strong> s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quins exercicis puc i no puc fer?<\/li>\n\n\n\n<li>Quins s\u00f3n els exercicis \u00abmiracle\u00bb que puguin ajudar a recuperar-me despr\u00e9s dels canvis a l&#039;embar\u00e0s?<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness.jpg\" alt=\"Quins s\u00f3n els millors exercicis de fitness postpart?\" class=\"wp-image-25259\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Una de les coses que preocupa m\u00e9s les dones, despr\u00e9s de l&#039;embar\u00e0s \u00e9s \u00abrecuperar la seva figura\u00bb, quan el plantejament hauria de ser enfocat a l&#039;estat de forma f\u00edsica i funcionalitat. \u00d2bviament, si combinem un <strong>bon programa d&#039;entrenament<\/strong> amb una <strong>alimentaci\u00f3 equilibrada<\/strong>, els canvis arriben sols, no nom\u00e9s f\u00edsics, mentals tamb\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Acompanyar la recuperaci\u00f3 natural<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">M&#039;agradaria donar-vos els quatre exercicis clau, per\u00f2 no us enganyar\u00e9; <strong>la dona, durant l&#039;embar\u00e0s<\/strong>, pateix canvis <strong>biomec\u00e0nics <\/strong>importants en la seva estructura de base; el m\u00e9s important \u00e9s el canvi del <strong>centre de masses<\/strong> (gravetat) a causa del meravell\u00f3s creixement del nad\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Partint d&#039;aquesta base, el cos no recupera la seva <strong>estructura <\/strong>passada la quarantena, \u00e9s un proc\u00e9s lent, com deu ser, per adaptar-nos a la nova situaci\u00f3. A m\u00e9s, els canvis f\u00edsics al postpart continuen a nivell mamari durant el <strong>per\u00edode de lact\u00e0ncia <\/strong>i <strong>hormonal <\/strong>fins que el cos est\u00e0 preparat per tornar a <strong>menstruar<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Amb aix\u00f2 no vull dir ni aconsello que \u00abesperem\u00bb de manera natural que tot es recol\u00b7loqui, ja que no \u00e9s aix\u00ed de senzill i <strong>no sempre funciona<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si has estat activa durant el teu embar\u00e0s (i fins i tot abans), ja sigui amb <strong>fitness<\/strong>, <strong>ioga per a embar\u00e0s<\/strong>, <strong>nataci\u00f3<\/strong>, o altres <a href=\"https:\/\/mamayoga.es\/ca\/millor-esport-per-a-embarassades\/\" target=\"_blank\" rel=\"noreferrer noopener\">esports adaptats a l&#039;embar\u00e0s<\/a>, tindr\u00e0s un valu\u00f3s recorregut de <strong>autoconeixement f\u00edsic <\/strong>i <strong>emocional <\/strong>que us ajudar\u00e0 a trobar la manera d&#039;acompanyar aquest temps necessari per a la teva recuperaci\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exercicis de fitness postpart<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tot i que ja t&#039;he comentat que no hi ha un exercici miracle, s\u00ed que podem treballar uns b\u00e0sics que t&#039;ajudaran en la teva recuperaci\u00f3 f\u00edsica, a <strong>retrobar-te amb el teu cos<\/strong>, recuperar for\u00e7a, confian\u00e7a, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Queda lluny aquest temps on les famoses es posaven a fer <strong>abdominals <\/strong>com boges despr\u00e9s del seu embar\u00e0s. No, si us plau!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">L&#039;entrenament de for\u00e7a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Parlem d&#039;entrenament de for\u00e7a a la s\u00e8rie d&#039;exercicis on es fa servir la <strong>resist\u00e8ncia<\/strong>, ja sigui amb <strong>peses m\u00f2bils<\/strong> o <strong>elements fixos<\/strong>, per augmentar la nostra for\u00e7a f\u00edsica en diferents grups musculars.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El <strong>entrenament de for\u00e7a<\/strong> ha de ser present al <strong>embar\u00e0s <\/strong>(\u00e9s una necessitat) i al postpart sense cap tipus de filtre, per\u00f2 s\u00ed que, d&#039;adaptaci\u00f3, depenent de les necessitats de la dona i de les disfuncionalitats que s&#039;hagin generat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per aix\u00f2, el pas per la<strong> fisio de<\/strong> <strong>s\u00f2l pelvi\u00e0<\/strong> ha de fer-se i comen\u00e7ar a combinar-ho amb un <strong>entrenament de for\u00e7a adaptat<\/strong>, sempre, amb una o un entrenador qualificat i expert en el camp que t&#039;hi acompanyi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Els exercicis multiarticulars<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Un altre dels grups de <strong>exercicis fitness<\/strong> que no han de faltar a les teves sessions postpart s\u00f3n els <strong>multiarticulars<\/strong>. On un mateix exercici treballa de manera equilibrada <strong>diferents articulacions<\/strong> del cos mitjan\u00e7ant la implicaci\u00f3 de diversos m\u00fasculs o grups musculars.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un bon <strong>programa d&#039;exercicis multiarticulars<\/strong> t&#039;ajudar\u00e0 a tenir una rutina completa d&#039;exercicis de recuperaci\u00f3: esquat, pes mort, extensi\u00f3 de maluc, push-ups, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s, ho combinem amb <strong>exercicis espec\u00edfics<\/strong>: treball de CORE (faixa abdominal i for\u00e7a interior), gluti mitj\u00e0, adductors, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Amb els <strong>exercicis fitness postpart <\/strong>busquem una recuperaci\u00f3 general de tot el cos, recol\u00b7locaci\u00f3 postural adequada i enfortir les possibles limitacions en zones clau en funci\u00f3 de com hagi transcorregut el nostre <strong>embar\u00e0s i part<\/strong> (abdominal, terra p\u00e8lvic, lumbars, caixa tor\u00e0cica i diafragma, genolls, etc).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">H\u00e0bit i rutina<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aconseguir un <strong>h\u00e0bit i una rutina<\/strong> \u00e9s clau m\u00e9s que cercar els exercicis \u00abestrella\u00bb hem de cercar un <strong>treball global<\/strong> que ens permeti moure&#039;ns al m\u00e0xim i ens faci sentir forts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aix\u00ed que ja nom\u00e9s ens queda animar-te a <strong>incorporar una petita rutina d&#039;exercicis fitness postpart<\/strong> que t&#039;ajudi a la teva recuperaci\u00f3 i en aquesta bella etapa de crian\u00e7a dels teus nadons. Des de <strong>Mamayoga <\/strong>estarem encantades d&#039;acompanyar-te a trobar una bona rutina que us afavoreixi i compleixi les vostres necessitats.<\/p>","protected":false},"excerpt":{"rendered":"<p>Els exercicis de fitness postpart busquen ajudar-te a recuperar-te, f\u00edsicament i mentalment, despr\u00e9s de la meravellosa arribada del teu nad\u00f3<\/p>","protected":false},"author":17,"featured_media":25261,"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":[46],"tags":[124,167,123,57,59],"class_list":["post-25257","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postparto","tag-ejercicios-de-yoga","tag-fitness-postparto","tag-mamayoga","tag-yoga","tag-yoga-para-mamas"],"yoast_head":"<!-- This site is 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