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.
Glavni mišić: hip flexorscardioTežina: 1/5
Sporedni mišići
- core
- quadriceps
Upute za tehniku
- ✓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
Česte greške
- ×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
Kontraindikacije
Preskoči ili prilagodi ovaj pokret ako imaš:
- placenta previja (nisko položena — strogo ograničenje aktivnosti)
- rizik ili anamneza prijevremenog porođaja
- preeklampsija ili gestacijska hipertenzija
- teška anemija (hemoglobin <90 g/L)
Lokalizirani prijevod u tijeku — prikazan engleski fallback.