{"version":"1.0","provider_name":"Az er\u0151s has\u00e9rt - ny\u00edltan a Rectus Diastasisr\u00f3l","provider_url":"https:\/\/rectusdiastasis.cafeblog.hu","author_name":"Ren\u00e1ta T\u0151k\u00e9s","author_url":"https:\/\/rectusdiastasis.cafeblog.hu\/author\/tszrenkagmail-com\/","title":"Hasizmok edz\u00e9se v\u00e1rand\u00f3san","html":"<div>\r\n<p><b>Sokan f\u00e9lnek a hasizmok edz\u00e9s\u00e9t\u0151l a v\u00e1rand\u00f3ss\u00e1g alatt, \u00e9s emiatt bizony ker\u00fclik is, ami nagy hiba.<\/b><\/p>\r\n<\/div>\r\n<div style=\"text-align: justify\"><img class=\"alignleft wp-image-245 size-full\" src=\"https:\/\/rectusdiastasis.cafeblog.hu\/files\/2016\/11\/kismama.jpg\" alt=\"kismama\" width=\"289\" height=\"421\" \/><\/div>\r\n<div style=\"text-align: justify\">\r\n<p><b>A hasizomnak rengeteg funkci\u00f3ja van, kiemelek itt p\u00e1rat:<\/b><\/p>\r\n<\/div>\r\n<div>\r\n<ul>\r\n<li style=\"text-align: justify\">A has\u00fcreg lez\u00e1r\u00e1sa \u00e9s a has\u00fcregi szervek, \u00e9s<strong> a baba v\u00e9delme<\/strong>\u00a0<\/li>\r\n<li style=\"text-align: justify\">V\u00e1ltozatos ir\u00e1ny\u00fa lefut\u00e1suk miatt a test sz\u00e1mos mozg\u00e1s\u00e1ban vesznek r\u00e9szt\u00a0<\/li>\r\n<li style=\"text-align: justify\">T\u00f3nusukkal hozz\u00e1j\u00e1rulnak a has\u00fcregi (intraabdominalis) nyom\u00e1s fenntart\u00e1s\u00e1ban \u2013 mely n\u00e9lk\u00fcl\u00f6zhetetlen a gyomor \u00e9s a b\u00e9l m\u0171k\u00f6d\u00e9s\u00e9hez.\u00a0<\/li>\r\n<li style=\"text-align: justify\">Norm\u00e1l m\u0171k\u00f6d\u00e9s\u00fck fontos szerepet j\u00e1tszik a kil\u00e9gz\u00e9sben. Fokozott \u00f6sszeh\u00faz\u00f3d\u00e1suk a has\u0171ri nyom\u00e1st fokozza, aminek vizelet- \u00e9s sz\u00e9klet\u00fcr\u00edt\u00e9skor, de n\u0151kn\u00e9l legink\u00e1bb a sz\u00fcl\u00e9skor van n\u00e9lk\u00fcl\u00f6zhetetlen szerepe. Ugyan\u00edgy a t\u00fcsszent\u00e9s, k\u00f6h\u00f6g\u00e9s, h\u00e1ny\u00e1s folyam\u00e1n is dolgozik.\u00a0<\/li>\r\n<li style=\"text-align: justify\">Neh\u00e9z dolgok emel\u00e9s\u00e9hez is sz\u00fcks\u00e9ges\u00a0<\/li>\r\n<li style=\"text-align: justify\">Medencefen\u00e9k r\u00f6gz\u00edt\u00e9se\u00a0<\/li>\r\n<li style=\"text-align: justify\">T\u00f6rzs ford\u00edt\u00e1sa minden ir\u00e1nyban<\/li>\r\n<li style=\"text-align: justify\"><b>BABA KIHORD\u00c1S\u00c1T K\u00d6NNYEBB\u00c9 TESZI<\/b><\/li>\r\n<li style=\"text-align: justify\"><b>SZ\u00dcL\u00c9S - k\u00f6nnyebb \u00e9s gyorsabb<\/b><\/li>\r\n<li style=\"text-align: justify\"><b>GYORSABB LESZ A SZ\u00dcL\u00c9S UT\u00c1NI REGENER\u00c1CI\u00d3<\/b><\/li>\r\n<\/ul>\r\n<\/div>\r\n<h3>\u00a0<\/h3>\r\n<h3>De hogyan is er\u0151s\u00edts\u00fck a hasat v\u00e1rand\u00f3ss\u00e1g alatt?<\/h3>\r\n<div style=\"text-align: justify\">Fontos, hogy NE v\u00e9gezz\u00fcnk teljes fel\u00fcl\u00e9st, illetve alulr\u00f3l ind\u00edtott hasizom gyakorlatokat (l\u00e1bemel\u00e9sek p\u00e1ros l\u00e1bbal).\u00a0<\/div>\r\n<div>\r\n<p style=\"text-align: justify\">Arra is figyelned kell, hogy <a href=\"https:\/\/rectusdiastasis.cafeblog.hu\/2016\/08\/28\/rectus-diastasis-az-egyenes-hasi-izmok-eltavolodasa\/\"><b>az egyenes hasi izmok elt\u00e1volod\u00e1sa<\/b><\/a> mennyire alakult ki, kor\u00e1bbi terhess\u00e9ged ut\u00e1n\u00a0volt-e m\u00e1r rectus diastasisod.<\/p>\r\n<\/div>\r\n<h2>Akkor mit is?<\/h2>\r\n<div style=\"text-align: justify\">A plank gyakorlatok nagyon j\u00f3 hasizom er\u0151s\u00edt\u0151k v\u00e1rand\u00f3ss\u00e1g alatt is. Ha kor\u00e1bban akt\u00edvan sportolt\u00e1l, a 20-22. h\u00e9tig ak\u00e1r ny\u00fajtott l\u00e1bbal is v\u00e9gezheted \u0151ket. Mind az egyenes, mint az oldals\u00f3 plank kezd\u0151 vari\u00e1ci\u00f3j\u00e1t (amikor a t\u00e9rdeid a talajon vannak) ak\u00e1r a 3. trimeszterben is. De ha a kor\u00e1bban emlegetett egyenes hasizmok 2-3 cm-n\u00e9l jobban elt\u00e1volodtak, akkor az egyenes plankkal is \u00f3vatosan, illetve manu\u00e1lis, vagy KinesioTape-s t\u00e1mogat\u00e1ssal.<\/div>\r\n<div>\r\n<p class=\"separator\"><a href=\"https:\/\/4.bp.blogspot.com\/-YPwP7QdcHUk\/VydOCPTRBfI\/AAAAAAAAC5k\/tatJ-4DDVbQInAepw6J_TlgkZbuJfG17ACLcB\/s1600\/kanga%2B0815_48.jpg\"><img class=\"aligncenter\" src=\"https:\/\/anyasport.cafeblog.hu\/files\/2016\/08\/kanga0815_48.jpg\" width=\"400\" height=\"266\" border=\"0\" \/><\/a><\/p>\r\n<\/div>\r\n<div>\u00a0<\/div>\r\n<div>\r\n<p style=\"text-align: justify\">Sok helyen aj\u00e1nlj\u00e1k a haspr\u00e9s jelleg\u0171, fel\u00fclr\u0151l ind\u00edtott gyakorlatokat. Igen, ezek is j\u00f3k lehetnek, ha kor\u00e1bban sem \u00e9s most sincs hasizom elt\u00e1volod\u00e1sod.\u00a0De ha m\u00e1r nem az els\u0151 bab\u00e1dat v\u00e1rod, akkor bizony j\u00f3 es\u00e9llyel k\u00f6nnyebben kialakul ez a probl\u00e9ma, \u00edgy ilyenkor m\u00e1r ker\u00fcld ezt a gyakorlatot is.<\/p>\r\n<\/div>\r\n<div style=\"text-align: justify\">A <strong><a href=\"https:\/\/anyasport.cafeblog.hu\/2015\/05\/25\/mi-is-az-a-kanga-trening\/\">Kangatraining<\/a><\/strong> kismam\u00e1knak sz\u00f3l\u00f3, PreKanga torn\u00e1j\u00e1n vagy az <strong><a href=\"https:\/\/rectusdiastasis.cafeblog.hu\/2016\/09\/14\/%EF%BB%BFrtm-az-az-a-rectus-training-modszer\/\">RTM (Rectus Training M\u00f3dszer)<\/a><\/strong> kismam\u00e1knak sz\u00f3l\u00f3 gyakorlatai seg\u00edts\u00e9g\u00e9vel biztons\u00e1gosan, \u00e9s hat\u00e1sosan mozoghatsz v\u00e1rand\u00f3s\u00e1god alatt is.<\/div>\r\n<div>\u00a0<\/div>\r\n<div><b>P\u00e9lda:<\/b><\/div>\r\n<div>\r\n<div>\r\n<ul>\r\n<li>Bemeleg\u00edt\u00e9s, kering\u00e9s fejleszt\u00e9s<\/li>\r\n<li>4x8 mp egyenes plank gyakorlat t\u00e9rden v\u00e9gezve<\/li>\r\n<li>Pihen\u0151nek kis helyben j\u00e1r\u00e1s, t\u00e1nc<\/li>\r\n<li>2x8 mp oldals\u00f3 plnak gyakorlat t\u00e9rden v\u00e9gezve<\/li>\r\n<li>Pihen\u0151nek kis helyben j\u00e1r\u00e1s, t\u00e1nc<\/li>\r\n<li>h\u00e1tizom er\u0151s\u00edt\u00e9s\u00a0<\/li>\r\n<li>Levezet\u00e9s<\/li>\r\n<\/ul>\r\n<\/div>\r\n<p class=\"separator\"><a href=\"https:\/\/1.bp.blogspot.com\/-8ziUsy1fKq8\/VydOT9B6IUI\/AAAAAAAAC5s\/dQTPmtZ8UQgvyiFf6l3Pt4DWbJQDiAdpgCLcB\/s1600\/kezdoplank.jpg\"><img class=\"aligncenter\" src=\"https:\/\/anyasport.cafeblog.hu\/files\/2016\/08\/kezdoplank.jpg\" width=\"475\" height=\"335\" border=\"0\" \/><\/a><\/p>\r\n<h3 style=\"text-align: justify\">A hasizom gyakorlatok ingadoz\u00f3 hypertonia, placenta praevia, imminens panaszok eset\u00e9n az eg\u00e9sz terhess\u00e9g alatt, valamint az ikerterhess\u00e9g eset\u00e9n a 8-9.h\u00f3napban ker\u00fclend\u0151ek, mindenk\u00e9ppen k\u00e9rdezz r\u00e1 orvosodn\u00e1l.\u00a0<\/h3>\r\n<div style=\"text-align: right\">\r\n<table class=\" alignright\" cellpadding=\"2\">\r\n<tbody>\r\n<tr>\r\n<td>\r\n<div><strong>T\u0151k\u00e9s Ren\u00e1ta<\/strong>\u00a0<\/div>\r\n<div>\r\n<div>\r\n<div>Fitness edz\u0151, Pre- \u00e9s posztnat\u00e1lis edz\u0151,<\/div>\r\n<div>Okleveles Kangatrainer,<\/div>\r\n<div>PreKanga \u00e9s KangaBurn edz\u0151,<\/div>\r\n<div>RTM - Rectus Training M\u00f3dszer\u00a0kidolgoz\u00f3ja<\/div>\r\n<div>Foam Roller \u00e9s AcuTape terapeuta,<\/div>\r\n<div>Kangatraining Magyarorsz\u00e1g Orsz\u00e1gos Vezet\u0151<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/td>\r\n<td><img class=\"wp-image-97 alignright\" src=\"https:\/\/rectusdiastasis.cafeblog.hu\/files\/2016\/09\/IMG_2049-200x300.jpg\" alt=\"IMG_2049\" width=\"121\" height=\"182\" \/><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<div>\u00a0<\/div>\r\n<\/div>\r\n<div>\u00a0<\/div>\r\n<div>\u00a0<\/div>","type":"rich","thumbnail_url":"https:\/\/rectusdiastasis.cafeblog.hu\/files\/2016\/11\/kanga-0815_30-150x150.jpg","thumbnail_width":150,"thumbnail_height":150}