{"id":9883,"date":"2021-04-27T15:00:24","date_gmt":"2021-04-27T12:00:24","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1360"},"modified":"2025-06-01T03:12:15","modified_gmt":"2025-06-01T00:12:15","slug":"faca-apenas-exercicios-beneficios-esporte-no-1-trimestre","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/faca-apenas-exercicios-beneficios-esporte-no-1-trimestre\/","title":{"rendered":"Exerc\u00edcios no primeiro trimestre da gravidez \u2013 benef\u00edcios, indica\u00e7\u00f5es e contraindica\u00e7\u00f5es"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Um dos per\u00edodos mais cr\u00edticos da gravidez, em que a maioria dos \u00f3rg\u00e3os do futuro beb\u00ea se formam, \u00e9 o primeiro trimestre. Exerc\u00edcios f\u00edsicos inteligentes durante esse per\u00edodo s\u00e3o ben\u00e9ficos e tamb\u00e9m reduzem todos os &#8220;efeitos especiais&#8221; associados a essa condi\u00e7\u00e3o feminina &#8211; de tonturas a toxicoses. O conceito de &#8220;n\u00e3o sacudir o beb\u00ea&#8221;, que dominou por d\u00e9cadas, foi h\u00e1 muito e com sucesso esquecido. Pesquisas cient\u00edficas modernas provaram que, mesmo no in\u00edcio da gravidez, exerc\u00edcios moderados impactam positivamente a sa\u00fade da m\u00e3e e do feto, bem como facilitam significativamente a gesta\u00e7\u00e3o do beb\u00ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se adotar um estilo de vida ativo desde o in\u00edcio da gravidez, o efeito positivo dos exerc\u00edcios f\u00edsicos s\u00f3 aumenta. Segundo relatos das pr\u00f3prias gr\u00e1vidas, o esporte ajuda na libera\u00e7\u00e3o de endorfinas, horm\u00f4nios da felicidade t\u00e3o necess\u00e1rios neste per\u00edodo, e proporciona energia. Al\u00e9m disso, uma boa forma f\u00edsica permitir\u00e1 n\u00e3o ganhar peso extra.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-683x1024.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7047\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1\">Benef\u00edcios da gin\u00e1stica no 1\u00ba trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Antes de mais nada, a mulher que teve a gravidez confirmada deve entender a regra principal \u2013 nenhum exerc\u00edcio f\u00edsico no 1\u00ba trimestre sem consultar o m\u00e9dico que a acompanha. Vale a pena discutir com ele at\u00e9 mesmo aqueles conjuntos de exerc\u00edcios f\u00edsicos que eram realizados anteriormente, para excluir aqueles que podem provocar consequ\u00eancias negativas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se n\u00e3o houver contraindica\u00e7\u00f5es de sa\u00fade, e o m\u00e9dico tiver aprovado a pr\u00e1tica de esportes em academias, piscinas, ou gin\u00e1sios que oferecem exerc\u00edcios para futuras mam\u00e3es, tal atividade j\u00e1 no 1\u00ba trimestre estabelecer\u00e1 uma base para mudan\u00e7as positivas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>otimiza os processos de fornecimento de oxig\u00eanio ao feto;<\/li>\n\n\n\n<li>alivia o estado geral da futura m\u00e3e;<\/li>\n\n\n\n<li>melhora o metabolismo da gr\u00e1vida e do feto;<\/li>\n\n\n\n<li>reduz o estresse;<\/li>\n\n\n\n<li>diminui o risco de ganho excessivo de peso durante a gravidez;<\/li>\n\n\n\n<li>acelera a recupera\u00e7\u00e3o do corpo ap\u00f3s o parto.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-683x1024.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7048\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Recomenda\u00e7\u00f5es gerais para exerc\u00edcios f\u00edsicos no 1\u00ba trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A escolha adequada de exerc\u00edcios para o primeiro trimestre pode ajudar a equilibrar o estado emocional e tornar os treinos prazerosos. No entanto, a atividade de uma mulher durante a gravidez em compara\u00e7\u00e3o com o per\u00edodo anterior certamente mudar\u00e1. E essas mudan\u00e7as depender\u00e3o do estilo de vida que a mulher tinha antes da gravidez. Se a mulher estava intimamente ligada ao esporte, as cargas podem permanecer praticamente as mesmas. Mas se na &#8220;vida anterior&#8221; a mulher n\u00e3o prestava muita aten\u00e7\u00e3o \u00e0 sua forma e nem mesmo fazia exerc\u00edcios b\u00e1sicos, ser\u00e1 necess\u00e1rio tomar algumas precau\u00e7\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De qualquer forma, os exerc\u00edcios nos primeiros est\u00e1gios da gravidez devem ser realizados com intensidade crescente, de forma suave, come\u00e7ando o conjunto com um aquecimento, ativando grupos musculares espec\u00edficos. <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-nacinausih\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hatha Yoga<\/a> pode ajudar bastante nisso. Vale lembrar que, apesar dos benef\u00edcios \u00f3bvios, cargas altas e exerc\u00edcios prolongados no 1\u00ba trimestre podem levar a um mal-estar e at\u00e9 desencadear um aborto espont\u00e2neo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-1024x682.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7049\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Regras de Precau\u00e7\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao realizar exerc\u00edcios no 1\u00ba trimestre, mesmo que a mulher j\u00e1 tenha praticado esportes anteriormente, ela deve seguir as seguintes recomenda\u00e7\u00f5es:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>beber o m\u00e1ximo de \u00e1gua poss\u00edvel para normalizar o metabolismo e estimular a elimina\u00e7\u00e3o de toxinas;<\/li>\n\n\n\n<li>evitar superaquecimento durante o treino &#8211; isso afeta negativamente o feto em desenvolvimento;<\/li>\n\n\n\n<li>manter um tempo ideal para os treinos &#8211; n\u00e3o antes de 2 horas ap\u00f3s o caf\u00e9 da manh\u00e3;<\/li>\n\n\n\n<li>tentar n\u00e3o se exercitar durante os per\u00edodos em que antes da gravidez deveriam ocorrer os &#8220;dias cr\u00edticos&#8221;;<\/li>\n\n\n\n<li>lembrar de relaxar e de respirar corretamente;<\/li>\n\n\n\n<li>evitar esfor\u00e7os excessivos \u2013 se a m\u00e3e sentir falta de ar, significa que o feto est\u00e1 com falta de oxig\u00eanio;<\/li>\n\n\n\n<li>n\u00e3o se extenuar &#8211; 15 minutos s\u00e3o suficientes para alongar os m\u00fasculos;<\/li>\n\n\n\n<li>sempre monitorar o bem-estar &#8211; o aparecimento de dores na parte inferior do abd\u00f4men deve ser um sinal para interromper a execu\u00e7\u00e3o do conjunto de exerc\u00edcios.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Contraindica\u00e7\u00f5es para exerc\u00edcios de gin\u00e1stica no 1\u00ba trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Alguns especialistas acreditam que, em princ\u00edpio, os exerc\u00edcios f\u00edsicos durante o 1\u00ba trimestre devem ser exclu\u00eddos para mulheres gr\u00e1vidas, mesmo que elas se sintam bem e tenham experi\u00eancia anterior consider\u00e1vel com esportes. No entanto, nem todos s\u00e3o t\u00e3o categ\u00f3ricos; outra parte deles acredita que os exerc\u00edcios f\u00edsicos devem ser proibidos apenas se a mulher tiver doen\u00e7as cr\u00f4nicas ou condi\u00e7\u00f5es de sa\u00fade da gestante e do futuro beb\u00ea que sejam incompat\u00edveis com os treinos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Contraindica\u00e7\u00f5es tamb\u00e9m incluem abortos espont\u00e2neos e interrup\u00e7\u00f5es que aconteceram antes da gravidez atual. N\u00e3o \u00e9 recomendado de forma alguma praticar qualquer tipo de gin\u00e1stica se a gestante apresentar toxemia severa ou o \u00fatero estiver tenso. Durante a gravidez, exerc\u00edcios que envolvem carga nos m\u00fasculos abdominais, levantamento de peso e alongamentos intensos, exerc\u00edcios de alta intensidade e movimentos bruscos s\u00e3o proibidos nesse est\u00e1gio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quais exerc\u00edcios s\u00e3o recomendados no 1\u00ba trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apesar de algumas restri\u00e7\u00f5es para exerc\u00edcios no 1\u00ba trimestre, h\u00e1 muitas formas de atividade f\u00edsica que s\u00e3o permitidas nesse per\u00edodo. Entre elas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>aquecimento para o pesco\u00e7o e movimentos suaves;<\/li>\n\n\n\n<li>elevar, girar e afastar os bra\u00e7os para os lados;<\/li>\n\n\n\n<li>respira\u00e7\u00e3o abdominal;<\/li>\n\n\n\n<li>pressionar as palmas das m\u00e3os uma contra a outra com for\u00e7a na pose de &#8220;ora\u00e7\u00e3o&#8221;, com as m\u00e3os unidas na altura do peito e os bra\u00e7os dobrados nos cotovelos paralelamente ao ch\u00e3o;<\/li>\n\n\n\n<li>a partir da posi\u00e7\u00e3o sentada, inclinar o tronco para frente e para os lados;<\/li>\n\n\n\n<li>na pose de &#8220;gato&#8221;, arquear as costas para cima e curvar para baixo.<\/li>\n\n\n\n<li>a partir da posi\u00e7\u00e3o deitada, ponte de gl\u00fateos ou eleva\u00e7\u00e3o da pelve, com as m\u00e3os no ch\u00e3o paralelas ao corpo, pernas dobradas nos joelhos, fazendo uma breve pausa no ponto mais alto e descendo suavemente a pelve quase at\u00e9 o ch\u00e3o.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Neste per\u00edodo, \u00e9 bom praticar fitness, nata\u00e7\u00e3o, ioga perinatal, fazer exerc\u00edcios com bola de gin\u00e1stica e caminhar ao ar livre. \u00c9 ben\u00e9fico fazer exerc\u00edcios de respira\u00e7\u00e3o.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1024x576.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7050\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">M\u00e9todo Kegel \u2013 exerc\u00edcios para os m\u00fasculos \u00edntimos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Praticar exerc\u00edcios de Kegel, assim como qualquer outro durante a gravidez, deve ser feito apenas ap\u00f3s a consulta com o ginecologista que acompanha a mulher. Esses exerc\u00edcios, no primeiro trimestre, e durante todo o per\u00edodo de gesta\u00e7\u00e3o, visam fortalecer os m\u00fasculos do assoalho p\u00e9lvico. Este conjunto de exerc\u00edcios f\u00edsicos \u00e9 repetido diariamente 4-5 vezes, com uma tens\u00e3o muscular inicial de 3-5 segundos, aumentando posteriormente at\u00e9 onde for poss\u00edvel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O conjunto de exerc\u00edcios de Kegel inclui:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tens\u00e3o e relaxamento dos m\u00fasculos do per\u00edneo por 5 segundos, repetindo 10 a 15 vezes;<\/li>\n\n\n\n<li>contra\u00e7\u00e3o com reten\u00e7\u00e3o dos m\u00fasculos na entrada da vagina, com tens\u00e3o m\u00e1xima dos m\u00fasculos na parte mais profunda, seguida de relaxamento;<\/li>\n\n\n\n<li>em 5 segundos, contra\u00e7\u00e3o e relaxamento m\u00e1ximo das fibras do per\u00edneo, seguido de repeti\u00e7\u00e3o ap\u00f3s repouso de igual dura\u00e7\u00e3o;<\/li>\n\n\n\n<li>tens\u00e3o alternada dos m\u00fasculos do \u00e2nus e da vagina.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga para gestantes no 1\u00ba trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga perinatal \u00e9 um dos tipos de treino recomendados para gestantes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se a futura m\u00e3e j\u00e1 praticava yoga antes, essa \u00e9 uma atividade \u00fatil e s\u00e1bia que ela pode continuar. Apenas algumas corre\u00e7\u00f5es em certas posturas ser\u00e3o necess\u00e1rias. Mesmo para aquelas com vasta experi\u00eancia em yoga, \u00e9 recomendado reduzir a carga e dedicar pelo menos um ter\u00e7o da pr\u00e1tica ao relaxamento e ajuste da respira\u00e7\u00e3o, excluindo quaisquer posturas que causem desconforto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, recomenda-se n\u00e3o ficar em uma pose por mais de 5 ciclos respirat\u00f3rios e, se sentir muita fadiga, ainda por menos tempo. Para aqueles que est\u00e3o apenas come\u00e7ando a pr\u00e1tica de yoga perinatal, \u00e9 importante seguir exatamente os conselhos do treinador e consultar o seu m\u00e9dico. Neste est\u00e1gio inicial da gravidez, ocorre uma completa reestrutura\u00e7\u00e3o da psique e do organismo da mulher, portanto, qualquer sobrecarga \u00e9 inaceit\u00e1vel.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-1024x682.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7051\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Exerc\u00edcios no yoga: os que s\u00e3o ben\u00e9ficos e os que n\u00e3o devem ser realizados<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Para aqueles que praticam ioga no 1\u00ba trimestre, recomenda-se realizar asanas com inclina\u00e7\u00f5es sentado, que ajudam a prevenir dores nas costas e c\u00f3ccix, mantendo a postura, por exemplo, Paschimottanasana e Janu Sirsasana. \u00c9 permitido praticar asanas em p\u00e9 sem press\u00e3o no abd\u00f4men, que ajudam a fortalecer as pernas, como Utthita Parsvakonasana e Utthita Trikonasana. No primeiro trimestre, tamb\u00e9m s\u00e3o ben\u00e9ficas as posturas sentadas e semi-reclinadas para abrir as articula\u00e7\u00f5es do quadril, como Ardha Padmasana e Baddha Konasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma s\u00e9rie de outros exerc\u00edcios de ioga deve ser realizada com cautela, e aqueles que causam press\u00e3o evidente no abd\u00f4men, \u00e9 melhor evitar por enquanto. A fixa\u00e7\u00e3o das asanas permitidas deve ser mantida at\u00e9 o aparecimento de cansa\u00e7o. Deve-se ter extremo cuidado ao realizar asanas de for\u00e7a. Exerc\u00edcios em p\u00e9 no 1\u00ba trimestre s\u00e3o recomendados a serem evitados se houver hist\u00f3rico de amea\u00e7a de aborto espont\u00e2neo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1024x576.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7053\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Exerc\u00edcios de fitness no 1\u00ba trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00e3o bem-vindos no 1\u00ba trimestre os exerc\u00edcios que pertencem a qualquer tipo de atividade f\u00edsica permitida. Os treinos de fitness nesse per\u00edodo s\u00e3o focados principalmente na melhoria das trocas gasosas nos tecidos, no fortalecimento do sistema cardiovascular e, apenas depois, no trabalho dos ligamentos e m\u00fasculos. Entre os tipos de fitness aprovados por m\u00e9dicos para gr\u00e1vidas no in\u00edcio da gesta\u00e7\u00e3o, podem ser inclu\u00eddos, por exemplo, caminhada e passeios ao ar livre \u2014 ambos s\u00e3o uma excelente carga cardiovascular suave.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, \u00e9 uma preven\u00e7\u00e3o contra varizes e um passatempo agrad\u00e1vel. Como exerc\u00edcios para o primeiro trimestre, podem ser utilizadas atividades na \u00e1gua &#8211; a \u00fanica exce\u00e7\u00e3o \u00e9 a nata\u00e7\u00e3o estilo crawl. Exerc\u00edcios com bola de gin\u00e1stica tamb\u00e9m t\u00eam um efeito ben\u00e9fico, exceto aqueles que envolvem tens\u00e3o nos m\u00fasculos abdominais. N\u00e3o se deve evitar Pilates com movimentos calmos e suaves, bem como exerc\u00edcios respirat\u00f3rios.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Escolha da carga ideal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao engravidar, antes de come\u00e7ar ou continuar a pr\u00e1tica esportiva, \u00e9 importante concordar com o m\u00e9dico sobre o regime de exerc\u00edcios no primeiro trimestre e discutir com ele as cargas permitidas neste per\u00edodo. Uma dura\u00e7\u00e3o de treino de 20-30 minutos diariamente \u00e9 considerada \u00f3tima e muito mais favor\u00e1vel do que treinos de duas horas uma vez por semana. Para mulheres que eram ativas no esporte antes da gravidez, a intensidade e a dura\u00e7\u00e3o dos exerc\u00edcios podem ser consideravelmente maiores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, n\u00e3o se deve esquecer que um treino aer\u00f3bico que dura mais de 45 minutos pode levar \u00e0 hipoglicemia &#8211; falta de glicose no sangue. Portanto, \u00e9 necess\u00e1rio se alimentar bem antes desses exerc\u00edcios. Sem d\u00favida, mulheres que n\u00e3o praticavam exerc\u00edcios f\u00edsicos antes da gravidez devem come\u00e7ar com cargas m\u00ednimas, aumentando gradualmente durante a gesta\u00e7\u00e3o.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-1024x682.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7054\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Execu\u00e7\u00e3o correta dos exerc\u00edcios<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao praticar exerc\u00edcios f\u00edsicos no primeiro trimestre, assim como em todos os outros per\u00edodos da gravidez, \u00e9 necess\u00e1rio garantir que eles sejam executados corretamente, mesmo que se trate de uma simples gin\u00e1stica matinal. Caso contr\u00e1rio, eles podem n\u00e3o s\u00f3 n\u00e3o trazer benef\u00edcios, mas, ao contr\u00e1rio, causar danos ao organismo. Isso acontece se a mulher n\u00e3o tiver experi\u00eancia e habilidade na execu\u00e7\u00e3o de tais exerc\u00edcios.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por isso, \u00e9 necess\u00e1rio come\u00e7ar treinando com um instrutor que possua certifica\u00e7\u00e3o especial para trabalhar com gestantes, que ajudar\u00e1 a desenvolver a t\u00e9cnica correta e monitorar a execu\u00e7\u00e3o adequada. \u00c9 muito importante prestar aten\u00e7\u00e3o \u00e0 respira\u00e7\u00e3o, n\u00e3o for\u00e7ar os m\u00fasculos abdominais, evitar les\u00f5es e distens\u00e3o das articula\u00e7\u00f5es e m\u00fasculos, e aplicar corretamente a gin\u00e1stica respirat\u00f3ria.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-1024x682.jpg\" alt=\"Exerc\u00edcios no 1\u00ba trimestre de gravidez\" class=\"wp-image-7055\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conjunto de exerc\u00edcios para o primeiro trimestre &#8211; bola su\u00ed\u00e7a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m dos exerc\u00edcios matinais habituais, fitness e ioga, nos exerc\u00edcios do primeiro trimestre \u00e9 razo\u00e1vel incluir treinos com a bola de pilates, que facilita a execu\u00e7\u00e3o e permite um trabalho suave de diferentes grupos musculares. O conjunto de exerc\u00edcios pode incluir, por exemplo, sentar na bola com as pernas bem abertas e inclinar o corpo para diferentes lados. Um exerc\u00edcio \u00fatil \u00e9 aquele que consiste em, sentado em uma cadeira ou deitado no ch\u00e3o, apertar e soltar a bola de pilates alternadamente entre as pernas, sem solt\u00e1-la do aperto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nos exerc\u00edcios do primeiro trimestre, vale a pena incluir rota\u00e7\u00f5es circulares com a pelve realizadas na posi\u00e7\u00e3o sentada na bola de pilates. Outra variante \u00e9 deitar-se de costas, colocar uma perna dobrada no joelho sobre a bola e a outra no ch\u00e3o, e ao estender a perna, rolar a bola para frente e para tr\u00e1s. O exerc\u00edcio deve ser repetido v\u00e1rias vezes, depois repetir o mesmo com a outra perna.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Um dos per\u00edodos mais cr\u00edticos da gravidez, em que a maioria dos \u00f3rg\u00e3os do futuro beb\u00ea se formam, \u00e9 o primeiro trimestre. Exerc\u00edcios f\u00edsicos inteligentes&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685],"tags":[],"class_list":["post-9883","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-pt","category-saude-feminina-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exerc\u00edcios no 1\u00ba trimestre - treinos, cargas ideais<\/title>\n<meta name=\"description\" content=\"No importante e respons\u00e1vel 1\u00ba trimestre da gravidez, a escolha de exerc\u00edcios f\u00edsicos \u00e9 especialmente relevante. 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