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.
Másodlagos izmok
core
quadriceps
Testtartás-tippek
1STOP if dizzy / lightheaded / contractions / any bleeding or fluid leak — sit down, call your OB
2Stand tall — shoulders back, no slouching into the bump
3Knee lifts to comfortable height — mid-thigh is plenty, no need to chase chest
4Pump arms in opposition for cardio boost; breathe steady
Gyakori hibák
⚠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
Ellenjavallatok
Hagyd ki vagy módosítsd ezt a mozgást, ha:
elöl fekvő placenta (mélyen ülő — szigorú aktivitás-korlátozás)
koraszülés kockázata vagy anamnézise
preeklampszia vagy terhesség-indukálta magas vérnyomás
súlyos anémia (hemoglobin <90 g/L)
Helyi fordítás folyamatban — angol tartalék megjelenítve.