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.
Mușchi secundari
core
quadriceps
Indicii de tehnică
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
Greșeli frecvente
⚠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
Contraindicații
Sări sau modifică acest exercițiu dacă ai:
placenta previa (jos inserată — restricție strictă de activitate)
risc sau istoric de naștere prematură
preeclampsie sau hipertensiune gestațională
anemie severă (hemoglobină <90 g/L)
Traducere în lucru — se afișează versiunea în engleză.