Ore di esercizio fisico? Fatica sovrumana? Diete Fantozziane? Ecco la verità sull’allenarsi dopo il parto.
Vorrei premettere che questo post parla di esercizio fisico, di corpo, di movimento, di alimentazione e su questo è incentrato. Non perché sia l’unica cosa importante, solo perché è l’argomento focus di questo post blog, visto che di questo io mi occupo per lavoro.
Non è peccare di superficialità o avere in testa solo questo. Fossi una ginecologa, probabilmente, sposterei il focus sul riassestarsi dell’utero, annessi e connessi.
Lungi da me, quindi, voler portare tutta l’attenzione che richiede essere neo-mamma su questo tema, ci mancherebbe. Questo è solo un aspetto, se vogliamo anche minoritario. Però è un aspetto su cui tante mamme si fanno delle domande…e qui puoi trovare qualche risposta.
Il recupero nel post parto spaventa un po’ tutte perché rappresenta, tra le mille sull’accudimento, una grande incognita. Non ci siamo più solo noi, nel nostro tempo, c’è anche una piccola creatura, che vive di noi, che ha bisogno di noi h24, o quasi.
Chiaramente le cose si complicano se abbiamo altri piccoli che richiedono la nostra attenzione e verso i quali dobbiamo usare un pochino di tatto in più per non far scattare gelosie, confronti, ansie e inquietudini varie.
La domanda delle domande è sempre quella: tornerò come prima? Sì? Quando?
Una domanda legittima, una domanda di cui nessuna mamma si deve vergognare o lasciare convincere di peccare di superficialità o di non sapere mettere in ordine “le giuste priorità”. Tu sei la priorità per te stessa, sempre e comunque. Questo lo devi sapere, di questo di devi convincere, a dispetto di tutte le voci, esterne e interne, che cercheranno di sabotare questo.
Perché prenderti cura di te significa prenderti cura di tutti. Perché se crolli tu, poi, gli altri cosa fanno? Cosa fanno i tuoi bimbi se tu stai male? Chieditelo quando qualche “leonessa” ti attacca dicendoti che sei egoista e che i tuoi figli sono la tua priorità…e tu devi sparire e sbriciolarti come un quadrifoglio riposto anni e anni fa in qualche libro della libreria.
Non puoi ignorarti. Non puoi evitare quello che succede, quello che vedi.
Ci si rende conto che non è come aver messo solo un po’ di peso. Ci sono altri aspetti che entrano in campo. Quella pancia prominente e dalla forma strana, magari qualche acciacco, qualche problema col reflusso e la digestione, quelle goccine di pipì che escono quando vogliono…
Tante mamme attivano un processo di attenzione al proprio benessere che in molti casi nasce dall’aspetto fisico, perché è quello più tangibile, per poi capire che è, prima di tutto, una questione di salute. I tanti casi di diastasi con tutte le problematiche connesse ce ne fanno continuo monito.
Diciamo che allo specchio è più facile vedere se c’è qualcosa che non ci torna. Dentro non vediamo, ma già accorgerci di qualcosa che si riflette sull’aspetto del fuori è già un campanello che non dobbiamo ignorare.
Quello che fa la differenza è come decidiamo di agire, quali risorse e strategie mettiamo in campo per risolvere la situazione.
Vedo mamme che si devastano di addominali dopo il parto. E lo fanno nonostante si dica loro chiaramente, e con tanto di spiegazione e motivazione, che non è questa la strada corretta. Davvero, non riesco a comprendere il motivo.
Tutta questa fatica è inutile e sprecata, perché la pancia ha i suoi tempi fisiologici di recupero e eventuali accumuli di grasso si scalzano seguendo un’alimentazione bilanciata, non con esercizi al massacro.
Il post parto, specie i primi 15 gg e poi comunque i primi 3 mesi almeno, è già abbastanza devastante per conto suo, vuoi davvero aggiungere anche il carico di allenamenti faticosi ed estenuanti? 1000 addominali a settimana…Dio…che follia!
L’ultima che ho visto fare una cosa del genere si è ritrovata dopo 4 anni con una diastasi di 7 cm. Non lo dico per spaventare. Lo dico perché è la verità.
Quindi, per rispondere alla domanda da cui nasce il post, quanta fatica si deve fare per recuperare nel post parto?
Prima di tutto vorrei fare un distinguo, tra fatica e impegno.
Perché non sono la stessa cosa e io credo sia importante lavorare prima su questo aspetto, se si vogliono davvero ottenere risultati.
Volersi bene e prendersi cura di sé richiede impegno. Impegno inteso come “ho preso un impegno con me stessa”, come fosse una relazione, al pari, Non ti sei presa un impegno con tuo marito/compagno? Con i tuoi figli? Lo stesso deve essere con te stessa. Non di meno.
Impegnati per te.
Impegnati per la tua salute.
Impegnati per i tuoi obiettivi (non solo fisici).
Impegnati per i tuoi sogni.
Niente viene da niente ma questo ti fa capire che, al pari di un grande impegno, non serve una grande fatica, solo attivare le risorse giuste. e per darti una dimensione tangibile, numeri, vado ad attingere all’Economia e alla Legge di Pareto, meglio conosciuta come la legge dell’80/20.
L’80% del fatturato viene dal 20% dei clienti, in un’impresa.
La stessa cosa (più o meno), dovrebbe essere per l’allenamento. l’80% dei risultati dovrebbe arrivare dal 20% di fatica fisica. 20%. Non 100%.
Fare il 20% significa:
fare meno ma farlo meglio! Ne ho parlato anche nel blog, la scorsa settimana! Fare solo gli esercizi giusti, al momento giusto e adeguati, periodo per periodo, alla situazione in cui sono. A volte bisogna anche avere il buon senso di mettersi una mano sul cuore e fare delle piccole regressioni. Intendo dire: se mi ammalo e sto male per una settimana, quando riprendo ad allenarmi riparto con la testa, non a bomba. Farò dei piccoli downgrade (scendo un pochino di grado per intensità/carico) per poi riportarmi a regime. Immagina dopo una gravidanza!
Adeguare i carichi e l’intensità del workout a quel che il corpo è pronto per fare, momento per momento, senza sottostimare ma nemmeno sovrastimare. 250 crunch al giorno ma manco se devo fare le olimpiadi degli addominali li faccio 😀
Il tuo bimbo non è complice? È perché si sente che non è il centro delle tue esclusive attenzioni! Che fare? Includilo. Mettilo accanto a te, tienilo in fascia, in marsupio, nella sdraietta, sul tappeto…io ho sempre guardato i miei bimbi negli occhi, li ho sempre coinvolti, contavo ad alta voce (sorridendo) i numeri, cercavo di farli ridere, di farli sentire parte del gioco…
Comprendere che non è solo una questione di fatica fisica, ma l’impegno che posso profondere viene anche dall’attenzione a ciò che mangio. L’alimentazione ha un ruolo fondamentale per il mio benessere, per l’energia che posso avere, per tornare al peso che cerco, etc etc. Regolarsi col cibo dovrebbe essere molto più legato alla QUALITÀ di ciò che mangio, alle COMBINAZIONI che scelgo, piuttosto che alla quantità. Diete di privazioni, dove togli i carboidrati (ad esempio) perché hai visto sui social che la KETO spacca e funziona non sono la via. Ma non perché non funzioni, ma perché non la fai sotto controllo medico! Insomma, la dieta fantozziana (guarda il video a fine post ;P ) non può avere un lieto fine.
Il valore del riposo è sacro: già si dorme poco…se poi non mi so riposare…il fisico va proprio in tilt. Strafare è un biglietto di sola andata per infortuni, per esaurimento, deperimento muscolare. Tutti comportamenti che creano una tendenza “anoressizzante” nel corpo (ma anche mentalmente) e lo obbligano a vivere in perenne “allarme carestia.”
Imparare ad ascoltare il tuo corpo, a percepire se i muscoli si attivano, se rispondono, come. Imparare a percepire se la fatica che fanno va bene o è l’anticamera di un possibile dolore. Se ti spacchi di crunch e senti male agli addominali, alla linea alba, allo stomaco, perdi pipì etc, non è perché l’allenamento sta funzionando…è solo perché ti stai davvero facendo del male.
Quindi, se vuoi scoprire quali esercizi fare nell’effettivo di questo 20%…allenati con me!
Se hai già seguito un percorso di recupero di addome e pelvico, invece, puoi scegliere il MUM TRAINING, perfetto per ogni mamma perché tutti i workout seguono sempre il mio metodo, diastasi e pelvico safe, e la tua esperienza è super personalizzabile grazie alla scelta tra tantissimi allenamenti.
Poi ci sono i workshop in diretta, tanti consigli e tip utili…da non perdere!
Per strapparti due risate, ecco il video della famosa dieta Fantozziana 😛
Ti aspetto nel Club Mamma Sportiva, dove ci si allena, si mangia, si sorride con gentilezza e felicità!
Condividere fa bene e tiene in allenamento le dita 😉
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פרח מדריך הוא אתר רשמי ידע ומדריכים להשקיה קנאביס במקום האפליקציה הניידת המובילה מסר.
האתר רשמי סופק את כלל המידע הקישורים הידיעתיים והמסמכים העדכני לקבוצות וערוצים מומלצים לביקור לרכישת פרחי קנאביס בהטלגרמה במדינת ישראל.
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Одним из популярных способов распространения информации в даркнете является использование мессенджера Телеграм. Телеграм предоставляет возможность создания закрытых каналов и чатов, где пользователи могут обмениваться информацией, в том числе и нелегальной.
Сливы информации в Телеграме – это процедура распространения конфиденциальной информации, такой как украденные данные, базы данных, персональные сведения и другие материалы. Эти сливы могут включать в себя информацию о кредитных картах, паролях, персональных сообщениях и даже фотографиях.
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В первую очередь, нужно удостовериться в правильности отображаемого баланса USDT TRC20 в собственном криптокошельке. Советуется соотносить показания с сведениями публичных блокчейн-обозревателей, с целью не допустить шанс компрометации либо скомпрометирования этого крипто-кошелька.
Но исключительно мониторинга остатка недостаточно. Максимально существенно анализировать историю входящих переводов и этих происхождение. Если вы обнаружите транзакции USDT от анонимных либо вызывающих опасения реквизитов, немедленно заблокируйте данные средства. Имеется угроза, что данные монеты были получены.
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Даркнет и сливы в Телеграме
Даркнет – это часть интернета, которая не индексируется стандартными поисковыми системами и требует особых программных средств для доступа. В даркнете существует обилие скрытых сайтов, где можно найти различные товары и услуги, в том числе и нелегальные.
Одним из популярных способов распространения информации в даркнете является использование мессенджера Телеграм. Телеграм предоставляет возможность создания закрытых каналов и чатов, где пользователи могут обмениваться информацией, в том числе и нелегальной.
Сливы информации в Телеграме – это процедура распространения конфиденциальной информации, такой как украденные данные, базы данных, персональные сведения и другие материалы. Эти сливы могут включать в себя информацию о кредитных картах, паролях, персональных сообщениях и даже фотографиях.
Сливы в Телеграме могут быть опасными, так как они могут привести к утечке конфиденциальной информации и нанести ущерб репутации и финансовым интересам людей. Поэтому важно быть предусмотрительным при обмене информацией в интернете и не доверять сомнительным источникам.
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При работе с цифровой валютой USDT в распределенном реестре TRON (TRC20) максимально значимо не просто верифицировать реквизиты реципиента перед транзакцией средств, но тоже систематически отслеживать остаток личного крипто-кошелька, плюс происхождение поступающих переводов. Это даст возможность вовремя идентифицировать любые нежданные транзакции а также избежать возможные издержки.
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Наше приложение обеспечивает инструменты с целью детального анализа поступающих USDT TRC20 транзакций на предмет их законности и неимения соотношения с противозаконной активностью. Мы обеспечим вам безопасную работу с этой распространенной стейблкоин-монетой.
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?These words warmed his soul. A joyful smile spread across the man’s face, and his mustache crawled into his freckled nose. It’s so good when there is someone who can stand up for you and your family. Until the evening, Pavel remained in a happy mood, and went home inspired. A walk was planned for today, after work. Meeting with the family, they went to rest and strengthen their health:
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— Excellent! I also ate stew with buckwheat for lunch, with vegetables there. It’s not that bad at all. We will cope, for sure.
Masha walked with her parents hand in hand and didn’t understand the essence, but also smiled with them. The family is together, and she is happy. That’s the most important thing:
— I also made arrangements about your problem. It turns out that Mikhalych is Vika’s neighbor. He will have a talk with them, and she won’t bother you anymore.
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娛樂城
線上娛樂城的世界
隨著網際網路的飛速發展，網上娛樂城（在線賭場）已經成為許多人消遣的新選擇。線上娛樂城不僅提供多樣化的遊戲選擇，還能讓玩家在家中就能體驗到賭場的樂趣和快感。本文將探討線上娛樂城的特色、優勢以及一些常見的遊戲。
什麼是在線娛樂城？
網上娛樂城是一種透過網際網路提供賭錢遊戲的平台。玩家可以通過計算機、手機或平板電腦進入這些網站，參與各種博彩活動，如德州撲克、賭盤、二十一點和老虎机等。這些平台通常由專業的的程序公司開發，確保游戲的公平性和安全性。
在線娛樂城的優勢
便利性：玩家無需離開家，就能體驗賭博的興奮。這對於那些居住在遠離的實體賭場區域的人來說尤其方便。
多樣化的遊戲選擇：網上娛樂城通常提供比實體賭場更多的遊戲選擇，並且經常更新遊戲內容，保持新穎。
優惠和獎勵：許多網上娛樂城提供豐厚的獎勵計劃，包括註冊獎勵、存款獎勵和忠誠計劃，引誘新玩家並促使老玩家持續遊戲。
安全和隱私：合法的網上娛樂城使用高端的加密技術來保護玩家的私人信息和財務交易，確保遊戲過程的穩定和公正。
常見的網上娛樂城游戲
撲克：撲克是最受歡迎賭錢遊戲之一。網上娛樂城提供多樣撲克牌變體，如德州撲克、奧馬哈撲克和七張牌撲克等。
輪盤賭：輪盤是一種經典的賭場遊戲，玩家可以投注在單個數字、數字組合上或顏色上，然後看小球落在哪個地方。
黑傑克：又稱為黑傑克，這是一種比拼玩家和莊家點數點數的遊戲，目標是讓手牌點數盡量接近21點但不超過。
吃角子老虎：老虎机是最受歡迎且是最常見的賭錢遊戲之一，玩家只需旋轉捲軸，看圖案排列出獲勝的組合。
結尾
網上娛樂城為當代賭博愛好者提供了一個方便、刺激的且多樣化的娛樂選擇。無論是撲克迷還是吃角子老虎迷，大家都能在這些平台上找到適合自己的游戲。同時，隨著科技的不斷發展，在線娛樂城的游戲體驗將變得越來越逼真和有趣。然而，玩家在享受游戲的同時，也應該保持，避免沉溺於博彩活動，保持健康的心態。
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