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V magistrskem delu smo pripravili program vadbe za nosečnice v času samoizolacije, ker je gibanje v času nosečnosti zelo pomembno. Naš cilj je bil, da je vadba v nosečnosti bolj dostopna in da bi tako spodbudili nosečnice k zdravemu načinu življenja. V teoretičnem delu smo povzeli na kakšen način lahko nosečnica spremlja, ali je vadba za njo varna in kako se odzvati v primeru slabšega počutja. V nadaljevanju smo se osredotočili na mišice, ki so med nosečnostjo najbolj aktivirane in pomembne. Program je zasnovan tako, da se 6 dni izvaja vadba, en dan je namenjen počitku. Vadba je primerna za vsa tri trimesečja. V prvem in drugem trimesečju lahko ponovitve, serije in težo bremena nosečnica stopnjuje, medtem ko se priporoča, da v zadnjem trimesečju nosečnica dela z minimalno težo bremena, manj ponovitvami in serijami. Vedno pa mora nosečnica med vadbo poslušati svoje telo. Poudariti je potrebno, da ni pomembno samo gibanje, ampak tudi zdrava prehrana in dobro počutje. In the Master's thesis, we have developed an exercise programme for pregnant women during self-isolation, because exercise during pregnancy is very important. Our aim was to make exercise in pregnancy more accessible and to encourage pregnant women to adopt a healthy lifestyle. In the theoretical part, we summarised how a pregnant woman can be monitored, whether exercise is safe for her and how to react in case she feels unwell. Next, we focused on the muscles that are most activated and important during pregnancy. The programme is designed so that 6 days are spent exercising and one day is spent resting. The exercise is suitable for all three trimesters. During the first and second trimesters, the pregnant woman can increase the repetitions, sets and weight of the load, while during the last trimester it is recommended that the pregnant woman works with minimal weight, fewer repetitions and sets. However, the pregnant woman should always listen to her body during exercise. It should be stressed that not only exercise is important, but also a healthy diet and well-being. |
