{"id":12032,"date":"2020-11-21T21:44:05","date_gmt":"2020-11-21T18:44:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=634"},"modified":"2025-06-16T06:59:43","modified_gmt":"2025-06-16T03:59:43","slug":"energia-para-mamae-carregamento-pos-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/energia-para-mamae-carregamento-pos-parto\/","title":{"rendered":"Energia para a mam\u00e3e: carregamento p\u00f3s-parto"},"content":{"rendered":"\n

Exerc\u00edcios para a mam\u00e3e<\/h2>\n\n\n\n

A gravidez e o parto n\u00e3o s\u00f3 mudam radicalmente a vida de uma mulher, mas tamb\u00e9m transformam seu corpo. Parece improv\u00e1vel melhorar algo, pois toda a aten\u00e7\u00e3o est\u00e1 voltada para o cuidado do beb\u00ea, al\u00e9m disso, h\u00e1 medo de prejudicar a amamenta\u00e7\u00e3o. Nesses casos, \u00e9 poss\u00edvel fazer exerc\u00edcios para emagrecer ap\u00f3s o parto – isso n\u00e3o prejudicar\u00e1 o corpo da nova mam\u00e3e. <\/p>\n\n\n\n

Quando come\u00e7ar os exerc\u00edcios?<\/h3>\n\n\n\n

Tudo depende de qu\u00e3o habituado est\u00e1 o corpo da mulher aos exerc\u00edcios, bem como das particularidades do parto. E o crit\u00e9rio mais importante \u00e9 o desejo e a prontid\u00e3o da pr\u00f3pria jovem m\u00e3e.<\/p>\n\n\n\n

Se a mam\u00e3e n\u00e3o interrompeu as atividades mesmo durante a gravidez, e o parto natural n\u00e3o apresentou complica\u00e7\u00f5es, o m\u00e9dico pode permitir o in\u00edcio dos exerc\u00edcios j\u00e1 3 dias ap\u00f3s o parto. Para aquelas que tiveram mais dificuldades, esse prazo pode ser adiado – at\u00e9 a normaliza\u00e7\u00e3o do bem-estar, possivelmente a remo\u00e7\u00e3o e cicatriza\u00e7\u00e3o dos pontos, e, finalmente, at\u00e9 um veredicto positivo do m\u00e9dico.<\/p>\n\n\n\n

\"Energia<\/figure>\n\n\n\n

Exerc\u00edcios para o abd\u00f4men ap\u00f3s o parto<\/h3>\n\n\n\n

Os primeiros exerc\u00edcios p\u00f3s-parto ser\u00e3o simples e curtos. O objetivo deles \u00e9 ajudar na contra\u00e7\u00e3o dos m\u00fasculos abdominais<\/a>: isso ajudar\u00e1 na melhor expuls\u00e3o dos l\u00f3quios e no retorno mais r\u00e1pido da firmeza. Abaixo est\u00e3o exemplos de exerc\u00edcios, informa\u00e7\u00f5es mais detalhadas e uma lista completa de op\u00e7\u00f5es est\u00e3o no curso online do projeto<\/a>.<\/p>\n\n\n\n

Posi\u00e7\u00e3o inicial – deitado de costas na cama ou no colchonete. As palmas das m\u00e3os devem ser colocadas na \u00e1rea do umbigo para controlar a tens\u00e3o. Inspire lentamente e calmamente pelo nariz, puxando o abdome ao mesmo tempo. Mantenha essa posi\u00e7\u00e3o por 2-3 segundos, depois expire calmamente e relaxe.<\/p>\n\n\n\n

Na primeira vez, repita 3-5 vezes; em algumas semanas, voc\u00ea pode aumentar a tens\u00e3o abdominal e fazer at\u00e9 25 repeti\u00e7\u00f5es.<\/p>\n\n\n\n

Se houver sensa\u00e7\u00f5es de pux\u00e3o no abdome e o aumento das secre\u00e7\u00f5es, isso significa que o \u00fatero est\u00e1 se contraindo intensamente, tudo est\u00e1 correto e bem.<\/p>\n\n\n\n

Se o principal objetivo do exerc\u00edcio p\u00f3s-parto \u00e9 remover a barriga, n\u00e3o s\u00e3o apenas os exerc\u00edcios que s\u00e3o necess\u00e1rios, mas tamb\u00e9m uma alimenta\u00e7\u00e3o adequada<\/a> e atividades ao ar livre<\/a>. Isso se combina perfeitamente com o novo papel – de m\u00e3e de um beb\u00ea pequeno.<\/p>\n\n\n\n

Op\u00e7\u00f5es detalhadas de exerc\u00edcios abdominais p\u00f3s-parto podem ser lidas no site<\/a>. Um acesso gratuito \u00e0s sess\u00f5es iniciais necess\u00e1rias, que ajudam a fortalecer a barriga sem provocar di\u00e1stase, est\u00e1 dispon\u00edvel para usu\u00e1rios registrados.<\/p>\n\n\n\n

Aumentar as cargas pode ser feito ap\u00f3s 6-8 semanas ap\u00f3s o parto natural e 3-4 meses ap\u00f3s a ces\u00e1rea.<\/p>\n\n\n\n

\"Energia<\/figure>\n\n\n\n

Exerc\u00edcios para a coluna ap\u00f3s o parto para emagrecimento<\/h3>\n\n\n\n

Carregar o beb\u00ea nos bra\u00e7os, assim como a lacta\u00e7\u00e3o, \u00e9 uma carga para a coluna da mam\u00e3e. Para aliviar a tens\u00e3o dos m\u00fasculos sobrecarregados e eliminar a dor, \u00e9 necess\u00e1rio ajudar a coluna a se tornar mais flex\u00edvel e saud\u00e1vel. A maioria das posturas de ioga, focadas em tor\u00e7\u00e3o e alongamento, s\u00e3o muito eficazes para isso. Recomenda\u00e7\u00f5es sobre a t\u00e9cnica de execu\u00e7\u00e3o est\u00e3o dispon\u00edveis no curso online da momslab.com<\/a>. Exerc\u00edcios b\u00e1sicos para as costas est\u00e3o dispon\u00edveis no site gratuitamente ap\u00f3s o registro.<\/p>\n\n\n\n

Elementos de exerc\u00edcios para as costas<\/h3>\n\n\n\n
    \n
  1. Tor\u00e7\u00e3o deitada de costas. Bra\u00e7os abertos, pernas dobradas nos joelhos, ombros pressionados ao ch\u00e3o; os joelhos inclinam-se para um lado, a cabe\u00e7a vira para o outro. Mantenha essa posi\u00e7\u00e3o nas extremidades.<\/li>\n\n\n\n
  2. Tor\u00e7\u00f5es sentado. Bra\u00e7os cruzados \u00e0 frente ou entrela\u00e7ados atr\u00e1s da cabe\u00e7a. O corpo gira lentamente para a direita e depois para a esquerda.<\/li>\n\n\n\n
  3. “Marionete”. Em posi\u00e7\u00e3o sentada, os bra\u00e7os retos s\u00e3o esticados para cima, seguido pelo topo da cabe\u00e7a, como se puxado por um fio, a coluna vertebral \u00e9 esticada. Deve-se manter a posi\u00e7\u00e3o por pelo menos meio minuto.<\/li>\n\n\n\n
  4. “Bolinha”. Enrolado de lado, arredondar as costas ao expirar, ao inspirar – relaxar e endireitar.<\/li>\n<\/ol>\n\n\n\n
    \"Energia<\/figure>\n\n\n\n

    Exerc\u00edcios p\u00f3s-parto para emagrecimento<\/h3>\n\n\n\n

    Recuperar o peso de antes da gravidez \u00e9 o sonho de muitas m\u00e3es jovens. N\u00e3o vale a pena se apegar a dietas, mas uma atividade f\u00edsica sensata ser\u00e1 apenas ben\u00e9fica. Qualquer exerc\u00edcio contribui para a melhoria dos processos metab\u00f3licos, portanto, todos trar\u00e3o benef\u00edcios. No entanto, a experi\u00eancia mostrou que os seguintes s\u00e3o os mais eficazes para a perda de peso:<\/p>\n\n\n\n

      \n
    • “Gato” – arredondamento das costas e contra\u00e7\u00e3o do abd\u00f4men em posi\u00e7\u00e3o de quatro;<\/li>\n\n\n\n
    • “Prancha” – posi\u00e7\u00e3o de cotovelos deitados (pode ser feita apenas quando os m\u00fasculos abdominais profundos estiverem fortalecidos);<\/li>\n\n\n\n
    • exerc\u00edcios respirat\u00f3rios do tipo bodyflex ou pilates;<\/li>\n\n\n\n
    • yoga adaptada.<\/li>\n<\/ul>\n\n\n\n

      Quinze minutos di\u00e1rios que a m\u00e3e dedicar a si mesma ou combinar com brincadeiras com o beb\u00ea, j\u00e1 em 2 a 3 meses, lhe trar\u00e3o os primeiros resultados desejados.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Exerc\u00edcios para a mam\u00e3e A gravidez e o parto n\u00e3o s\u00f3 mudam radicalmente a vida de uma mulher, mas tamb\u00e9m transformam seu corpo. Parece improv\u00e1vel…<\/p>\n","protected":false},"author":11,"featured_media":5782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857],"tags":[],"class_list":["post-12032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr"],"yoast_head":"\nExerc\u00edcios para emagrecer ap\u00f3s o parto - exerc\u00edcios para abd\u00f4men e costas<\/title>\n<meta name=\"description\" content=\"Como fazer exerc\u00edcios para emagrecer ap\u00f3s o parto? Exerc\u00edcios para fortalecer as costas e recuperar o abd\u00f4men. 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