Standing march
Stand tall, optionally near a wall for balance. Lift one knee toward the chest, lower, alternate. 60 seconds at a steady rhythm. Heart-rate-up cardio when supine moves are off the table (3rd trimester) and impact moves are off (every trimester). Pair with arm swings to bump intensity. STOP IMMEDIATELY if dizzy, short of breath beyond normal, any contractions, or any bleeding/fluid leak — call your OB.
Hlavní sval: hip flexorscardioObtížnost: 1/5
Vedlejší svaly
- core
- quadriceps
Pokyny k technice
- ✓STOP if dizzy / lightheaded / contractions / any bleeding or fluid leak — sit down, call your OB
- ✓Stand tall — shoulders back, no slouching into the bump
- ✓Knee lifts to comfortable height — mid-thigh is plenty, no need to chase chest
- ✓Pump arms in opposition for cardio boost; breathe steady
Časté chyby
- ×Bouncing onto the support leg — keep it grounded, this is march not jog
- ×Holding breath — defeats the cardiac/breath-work the move trains
- ×Ignoring lightheadedness — pregnancy lowers vasomotor reserve, dizziness is your sign to sit down
Kontraindikace
Vynech nebo uprav tento cvik, pokud máš:
- vcestná placenta (nízko uložená — striktní omezení aktivity)
- riziko nebo anamnéza předčasného porodu
- preeklampsie nebo gestační hypertenze
- těžká anémie (hemoglobin <90 g/l)
Lokalizovaný překlad se připravuje — zobrazena anglická záloha.