{"id":677,"date":"2023-07-03T13:36:41","date_gmt":"2023-07-03T11:36:41","guid":{"rendered":"https:\/\/treeofhope.ro\/?p=677"},"modified":"2025-08-01T09:08:51","modified_gmt":"2025-08-01T07:08:51","slug":"mozgas-a-varandossag-alatt","status":"publish","type":"post","link":"https:\/\/treeofhope.ro\/hu\/blog\/mozgas-a-varandossag-alatt\/","title":{"rendered":"Mozg\u00e1s a v\u00e1rand\u00f3ss\u00e1g alatt"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"677\" class=\"elementor elementor-677\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6310888e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6310888e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"aux-parallax-section elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-11b1cc1f\" data-id=\"11b1cc1f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d13e32b elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"3d13e32b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.12.1 - 02-04-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>A v\u00e1rand\u00f3ss\u00e1g a legt\u00f6bb esetben norm\u00e1lis, fiziol\u00f3gi\u00e1s \u00e1llapot. Annak \u00e9rdek\u00e9ben, hogy egy kismama megtartsa j\u00f3 eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t aj\u00e1nlott, hogy eg\u00e9szs\u00e9ges szok\u00e1sokat alak\u00edtson ki \u00e9s ezt tartsa fenn hossz\u00fat\u00e1von. Ennek szerves r\u00e9sz\u00e9t k\u00e9pezi a kiegyens\u00falyozott, min\u0151s\u00e9gi \u00e9trend kialak\u00edt\u00e1sa mellett a rendszeres testmozg\u00e1s.<\/p>\n<p>A v\u00e1rand\u00f3s kismam\u00e1knak kialak\u00edtott torna m\u00e1r a 12.h\u00e9tt\u0151l elkezdhet\u0151, hacsak nincsen valamilyen vesz\u00e9lyeztet\u0151 t\u00e9nyez\u0151 a terhess\u00e9gre n\u00e9zve. A v\u00e1rand\u00f3ss\u00e1g alatti akt\u00edv \u00e9letm\u00f3dnak, sz\u00e1mos pozit\u00edv hat\u00e1sa van az anya fizik\u00e1lis \u00e9s ment\u00e1lis eg\u00e9szs\u00e9g\u00e9re n\u00e9zve. Meg\u0151rizhet\u0151 ez\u00e1ltal az izmok, \u00edz\u00fcletek eg\u00e9szs\u00e9ge, helyes testtart\u00e1s kialak\u00edt\u00e1s\u00e1t biztos\u00edtja.<\/p>\n<p>A v\u00e1rand\u00f3ss\u00e1g kilenc h\u00f3napja alatt sok minden megv\u00e1ltozik az anyai szervezetben.<\/p>\n<p>Hormon\u00e1lis hat\u00e1sokra az izmok, \u00edz\u00fcletek, szalagrendszerek lazulnak. Nem v\u00e9letlen, hogy sok kismama szembes\u00fcl szem\u00e9rem-,&nbsp; \u00e9s keresztcsont k\u00f6r\u00fcli f\u00e1jdalommal.<\/p>\n<p>A kering\u00e9s lassul, a v\u00e9n\u00e1kban nagyobb a nyom\u00e1s, a v\u00e9nafal laz\u00e1bb\u00e1 v\u00e1lik \u00e9s ez kedvez a visszerek megjelen\u00e9s\u00e9nek.<\/p>\n<p>A s\u00falygyarapod\u00e1s miatt megv\u00e1ltozik a test s\u00falypontja, a test csontos v\u00e1z\u00e1nak terhel\u00e9se n\u00f6vekszik.&nbsp; A gerinc nagyobb terhel\u00e9snek lesz kit\u00e9ve. A statikai viszonyok megv\u00e1ltoznak. A magzat n\u00f6veked\u00e9s\u00e9vel a medencefen\u00e9k izmai nagyobb terhel\u00e9snek lesznek kit\u00e9ve. Ezek a v\u00e1ltoz\u00e1sok torn\u00e1val hat\u00e9konyan befoly\u00e1solhat\u00f3ak.<\/p>\n<p>A v\u00e1rand\u00f3ss\u00e1g alatti mozg\u00e1snak els\u0151sorban az a szerepe, hogy seg\u00edtsen megel\u0151zni az \u00e9lettani v\u00e1ltoz\u00e1sok \u00e1ltal kialakul\u00f3 esetleges probl\u00e9m\u00e1kat.<\/p>\n<h4><strong><a href=\"https:\/\/treeofhope.ro\/hu\/kismama-es-baba-mama-torna\/\">Milyen&nbsp; a megfelel\u0151 kismamatorna?<\/a><\/strong><\/h4>\n<p>A terhestorna&nbsp; egy olyan program melyet gy\u00f3gytorn\u00e1szok fel\u00fcgyelnek. Az enyhe intenzit\u00e1s\u00fa tornagyakorlatok a kismam\u00e1k ig\u00e9nyei szerint vannak \u00f6ssze\u00e1ll\u00edtva, figyelmet ford\u00edtva a terhel\u00e9snek kitett \u00edz\u00fcletekre \u00e9s izmokra a h\u00e1t-, a mell-, a g\u00e1tizom erej\u00e9nek a meg\u0151rz\u00e9s\u00e9re, valamint az egyens\u00faly \u00e9s koordin\u00e1ci\u00f3 jav\u00edt\u00e1s\u00e1ra.<\/p>\n<p>Szakember fel\u00fcgyelete mellett &#8211; a hib\u00e1s testhelyzetb\u0151l ad\u00f3d\u00f3 helytelen mozg\u00e1sok k\u00f6nnyen jav\u00edthat\u00f3ak.<\/p>\n<p>A terhestorna alacsony intenzit\u00e1s\u00fa mozg\u00e1sforma, r\u00e1zk\u00f3d\u00e1s mentes, ker\u00fcli a hirtelen mozdulatokat, de az\u00e9rt er\u0151s\u00edti a h\u00e1t-,a g\u00e1t-, a mellizomzat\u00e1t. Jav\u00edtja a v\u00e9rkering\u00e9st \u00e9s ez nem csak az any\u00e1ra van pozit\u00edv hat\u00e1ssal, hanem magzat\u00e1ra is.<\/p>\n<p>A mozg\u00e1sprogramot a kismama \u00e1llapot\u00e1nak f\u00fcggv\u00e9ny\u00e9ben kell fel\u00e1ll\u00edtani.<\/p>\n<p>A k\u00f6nny\u0171 intenzit\u00e1s\u00fa terhestorna akkor is elkezdhet\u0151, ha valaki v\u00e1rand\u00f3ss\u00e1g el\u0151tt nem torn\u00e1zott. Term\u00e9szetesen a v\u00e1rand\u00f3ss\u00e1g el\u0151tt rendszeresen sportol\u00f3k teherb\u00edr\u00e1sa j\u00f3val nagyobb, nem kell lemondaniuk a sportr\u00f3l, de \u00faj szab\u00e1lyokat kell lefektetni, a baba \u00e9rdekeit szem el\u0151tt tartva.<\/p>\n<h4><strong>Mi\u00e9rt j\u00f3 a rendszeres mozg\u00e1s v\u00e1rand\u00f3ss\u00e1g alatt?<\/strong><\/h4>\n<p>Nem elhanyagolhat\u00f3 szempont, hogy a rendszeres mozg\u00e1ssal megel\u0151zhet\u0151, hogy egy kismama a javasoltn\u00e1l nagyobb s\u00falyfelesleget halmozzon fel.<\/p>\n<p>Egy norm\u00e1l testt\u00f6meggel (BMI 18,5-24,5) indul\u00f3 v\u00e1rand\u00f3s eset\u00e9ben a terhess\u00e9g ideje alatti s\u00falygyarapod\u00e1s 11-16 kg k\u00f6z\u00f6tt kell legyen.<\/p>\n<p>Ha valaki&nbsp; s\u00falyt\u00f6bblettel (BMI 25,0-29,9) ind\u00edt, aj\u00e1nlott, hogy v\u00e1rand\u00f3ss\u00e1ga alatt a s\u00falygyarapod\u00e1s 7-11kg k\u00f6z\u00f6tt legyen.<\/p>\n<p>A s\u00falyfelesleg olyan komplik\u00e1ci\u00f3kat okozhat, mint a terhes\u00e9gi cukorbetegs\u00e9g, terhess\u00e9gi magasv\u00e9rnyom\u00e1s \u00e9s ezek k\u00f6zvetett m\u00f3don vet\u00e9l\u00e9st, korasz\u00fcl\u00e9st, kiss\u00faly\u00fa \u00fajsz\u00fcl\u00f6ttet eredm\u00e9nyezhetnek. A nem kezelt terhess\u00e9gi cukorbetegs\u00e9g megn\u00f6veli a sz\u00fclet\u00e9si rendelleness\u00e9gek, magzati m\u00e9hen bel\u00fcli elhal\u00e1s es\u00e9ly\u00e9t.<\/p>\n<p>A magas v\u00e9rnyom\u00e1s korai lep\u00e9nylev\u00e1l\u00e1shoz, a magzat m\u00e9hen bel\u00fcli sorvad\u00e1s\u00e1hoz vezethet.<\/p>\n<p>Sportol\u00e1s alkalm\u00e1val a szervezet endorfinokat szabad\u00edt fel, \u00edgy stresszold\u00f3 \u00e9s hangulatjav\u00edt\u00f3 hat\u00e1sa van. Ez k\u00fcl\u00f6n\u00f6sen fontos&nbsp; a v\u00e1rand\u00f3ss\u00e1g alatt, amikor egy lelkileg ki\u00e9rz\u00e9keny\u00edtett peri\u00f3dust \u00e9lnek meg a kismam\u00e1k.<\/p>\n<p>A szabadban v\u00e9gzett k\u00edm\u00e9letes&nbsp; mozg\u00e1sform\u00e1k hozz\u00e1j\u00e1rulnak a fizikai \u00e9s lelki stabilit\u00e1s meg\u0151rz\u00e9s\u00e9hez.<\/p>\n<p>Nem szabad szem el\u0151l t\u00e9veszteni, hogy a pozit\u00edv hat\u00e1sok el\u00e9r\u00e9se \u00e9rdek\u00e9ben fontos a rendszeress\u00e9g. A legt\u00f6bb aj\u00e1nl\u00e1s f\u00e9ny\u00e9ben heti 2-3 alkalommal be\u00e9p\u00edthet\u0151 a mozg\u00e1s, figyelembe v\u00e9ve, hogy a pulzussz\u00e1m ne haladja meg a 140\/percet.<\/p>\n<h4><strong>Milyen mozg\u00e1sform\u00e1t r\u00e9szes\u00edts\u00fcnk el\u0151nyben?<\/strong><\/h4>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>J\u00f3ga \u00e9s pil\u00e1tesz&nbsp; &#8211;&nbsp; k\u00fcl\u00f6n kismam\u00e1knak tervezett forma aj\u00e1nlott, ami a ny\u00fajt\u00e1sra \u00e9s l\u00e9gz\u00e9stechnik\u00e1kra helyezi a hangs\u00falyt<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Terhestorna&nbsp; &#8211;&nbsp; melyet gy\u00f3gytorn\u00e1sz \u00e1ll\u00edt \u00f6ssze a kismama ig\u00e9nyei szerint<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>\u00dasz\u00e1s&nbsp; &#8211; k\u00edm\u00e9letes, tehermentes\u00edt\u0151 mozg\u00e1sforma \u00e9s a hideg v\u00edz serkenti a nyirokkering\u00e9st<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Gyalogl\u00e1s \u2013 biztons\u00e1gos mozg\u00e1sforma<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Nordic Walking \u2013 a botok haszn\u00e1lata tehermentes\u00edti a cs\u00edp\u0151 \u00e9s t\u00e9rd \u00edz\u00fcletet<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4><strong>Milyen mozg\u00e1sform\u00e1k nem aj\u00e1nlottak?<\/strong><\/h4>\n<p>Aj\u00e1nlott ker\u00fclni a sport minden olyan form\u00e1j\u00e1t, amely \u00fct\u00e9st, es\u00e9st, r\u00e1zk\u00f3d\u00e1st eredm\u00e9nyezhet. Ilyen \u00e9rtelemben a lovagl\u00e1st, s\u00edel\u00e9st, bicikliz\u00e9st, s\u00falyemel\u00e9st, k\u00fczd\u0151sportokat, k\u00e9zilabd\u00e1t, kos\u00e1rlabd\u00e1t, teniszt.<\/p>\n<p>Ker\u00fclend\u0151 az er\u0151teljes r\u00e1zk\u00f3d\u00e1st eredm\u00e9nyez\u0151 mozg\u00e1s, a fut\u00e1st, ugr\u00e1st implik\u00e1l\u00f3 gyakorlatok.<\/p>\n<p>Az alhasi traum\u00e1t okoz\u00f3 mozdulatokat, a gyors ir\u00e1nyv\u00e1lt\u00e1st implik\u00e1l\u00f3 sportokat mell\u0151zni kell.<\/p>\n<p>A m\u00e9ly guggol\u00e1st, teljes fel\u00fcl\u00e9st, dupla l\u00e1bemel\u00e9st ker\u00fclni kell.<\/p>\n<p>Ahogy halad el\u0151re a terhess\u00e9g kora \u00e9s a magzat egyre nagyobb lesz, nem aj\u00e1nlott a h\u00e1ton fekv\u0151 gyakorlatok v\u00e9gz\u00e9se, mivel a m\u00e9h s\u00falya \u00e1ttev\u0151dik a nagy erekre \u00e9s ez sem a kismam\u00e1nak, sem magzat\u00e1nak nem kedvez\u0151.<\/p>\n<h4><strong>Mikor nem szabad sportolni?<\/strong><\/h4>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Ism\u00e9tl\u0151d\u0151 vet\u00e9l\u00e9sek<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Korasz\u00fcl\u00e9s az el\u0151zm\u00e9nyben<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Iker terhess\u00e9g eset\u00e9n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Pecs\u00e9tel\u0151 v\u00e9rz\u00e9s eset\u00e9n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>M\u00e9hsz\u00e1j el\u00e9gtelens\u00e9g eset\u00e9n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Placenta tapad\u00e1si rendelleness\u00e9g eset\u00e9n (placenta praevia)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Nem be\u00e1ll\u00edtott cukorbetegs\u00e9g, magasv\u00e9rnyom\u00e1s eset\u00e9n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>B\u00e1rmilyen komoly sz\u00edv -\u00e9rrendszeri, l\u00e9gz\u0151szervi betegs\u00e9g eset\u00e9n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><em>&nbsp;<\/em><\/p>\n<p><em>Zolyomi K\u00e1rmen R\u00e9ka, Msc, szakk\u00e9pzett sz\u00fcl\u00e9szn\u0151, okleveles k\u00e9pz\u0151<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>A v\u00e1rand\u00f3ss\u00e1g a legt\u00f6bb esetben norm\u00e1lis, fiziol\u00f3gi\u00e1s \u00e1llapot. Annak \u00e9rdek\u00e9ben, hogy egy kismama megtartsa j\u00f3 eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t aj\u00e1nlott, hogy eg\u00e9szs\u00e9ges szok\u00e1sokat alak\u00edtson ki \u00e9s ezt tartsa fenn hossz\u00fat\u00e1von. Ennek szerves r\u00e9sz\u00e9t k\u00e9pezi a kiegyens\u00falyozott, min\u0151s\u00e9gi \u00e9trend kialak\u00edt\u00e1sa mellett a rendszeres testmozg\u00e1s. A v\u00e1rand\u00f3s kismam\u00e1knak kialak\u00edtott torna m\u00e1r a 12.h\u00e9tt\u0151l elkezdhet\u0151, hacsak nincsen valamilyen vesz\u00e9lyeztet\u0151 t\u00e9nyez\u0151 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":681,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mozg\u00e1s a v\u00e1rand\u00f3ss\u00e1g alatt - Tree of Hope<\/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:\/\/treeofhope.ro\/hu\/blog\/mozgas-a-varandossag-alatt\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mozg\u00e1s a v\u00e1rand\u00f3ss\u00e1g alatt - Tree of Hope\" \/>\n<meta property=\"og:description\" content=\"A v\u00e1rand\u00f3ss\u00e1g a legt\u00f6bb esetben norm\u00e1lis, fiziol\u00f3gi\u00e1s \u00e1llapot. Annak \u00e9rdek\u00e9ben, hogy egy kismama megtartsa j\u00f3 eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t aj\u00e1nlott, hogy eg\u00e9szs\u00e9ges szok\u00e1sokat alak\u00edtson ki \u00e9s ezt tartsa fenn hossz\u00fat\u00e1von. Ennek szerves r\u00e9sz\u00e9t k\u00e9pezi a kiegyens\u00falyozott, min\u0151s\u00e9gi \u00e9trend kialak\u00edt\u00e1sa mellett a rendszeres testmozg\u00e1s. 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