{"id":28975,"date":"2023-06-22T16:22:38","date_gmt":"2023-06-22T14:22:38","guid":{"rendered":"https:\/\/www.mgc.es\/?p=28975"},"modified":"2026-04-10T15:58:42","modified_gmt":"2026-04-10T13:58:42","slug":"els-millors-exercicis-de-preparacio-al-part","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/","title":{"rendered":"Els millors exercicis de preparaci\u00f3 al part"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Quatre_advertiments\" >Quatre advertiments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Uns_quants_exercicis_per_preparar_el_part\" >Uns quants exercicis per preparar el part<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Caminar\" >Caminar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Nedar\" >Nedar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Bicicleta_estatica\" >Bicicleta est\u00e0tica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Esquats\" >Esquats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Ioga_i_pilates\" >Ioga i pilates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/#Cal_no_oblidar%E2%80%A6\" >Cal no oblidar\u2026<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/embarazada-ejercicios2.jpg\" alt=\"\" class=\"wp-image-28969\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/embarazada-ejercicios2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/embarazada-ejercicios2-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/embarazada-ejercicios2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>No tothom \u00e9s partidari dels exercicis per preparar el part, perqu\u00e8, hipot\u00e8ticament, podrien ser perjudicials per al fetus. I, com \u00e9s l\u00f2gic de pensar, un exercici violent i sense regulaci\u00f3 pot ser teratogen (\u00e9s a dir, pot causar malformacions al fetus).<\/p>\n\n\n\n<p>Ara b\u00e9, la comunitat m\u00e8dica reconeix que, al capdavall, un exercici practicat amb la intensitat justa, i de manera assenyada, aporta molts beneficis, tal com veurem a continuaci\u00f3.<\/p>\n\n\n\n<p>Malgrat tot, no es tracta \u00fanicament de fer certs exercicis. La gestaci\u00f3 \u00e9s una condici\u00f3 natural, per\u00f2 alhora representa tot un trasbals per a la fisiologia (i la psicologia) de la dona, un fet en el qual, d\u2019altra banda, no cal esplaiar-s\u2019hi. Es tracta de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantenir els h\u00e0bits de vida tant com puguis, i continuar activa.<\/li>\n\n\n\n<li>Reposar si tens cap dolor o mol\u00e8stia. Si no desapareixen, consulta-ho al ginec\u00f2leg.<\/li>\n\n\n\n<li>Fer exercici quotidianament. Els experts en recomanen mitja hora di\u00e0ria.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quatre_advertiments\"><\/span><strong>Quatre advertiments<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha condicions que cal tenir en compte abans de comen\u00e7ar una rutina d\u2019exercicis amb finalitat <a href=\"https:\/\/www.bebesymas.com\/embarazo\/ejercicio-fisico-embarazo-que-precauciones-tomar-que-actividades-recomendadas\">preventiva<\/a>. En aquest sentit, para esment en el que et recomani l\u2019obstetra, o el ginec\u00f2leg, que preveur\u00e0 tots els factors que hi poden intervenir i, finalment, et dir\u00e0 si has de seguir aquestes rutines o val m\u00e9s que no.<\/p>\n\n\n\n<p>En principi, qualsevol de les condicions que enumerem no s\u00f3n aptes per fer exercici:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si tens cap mena de secreci\u00f3 vaginal an\u00f2mala, incloent-hi, per descomptat, les hemorr\u00e0gies<\/li>\n\n\n\n<li>Contraccions doloroses<\/li>\n\n\n\n<li>Incompet\u00e8ncia cervical, \u00e9s a dir, un coll d\u2019\u00fater o c\u00e8rvix afeblit (per qualsevol causa)<\/li>\n\n\n\n<li>Problemes cardiovasculars<\/li>\n\n\n\n<li>Diabetis no controlada<\/li>\n\n\n\n<li><a href=\"https:\/\/medlineplus.gov\/spanish\/ency\/article\/000898.htm#:~:text=Es%20la%20presi%C3%B2n%20arterial%20alta,de%20las%20siguientes%2048%20horas.\">Preecl\u00e0mpsia<\/a>, o hipertensi\u00f3<\/li>\n<\/ul>\n\n\n\n<p>Si tot va b\u00e9 i l\u2019obstetra et dona perm\u00eds, has de comen\u00e7ar a fer els exercicis al principi de la gestaci\u00f3. Els exercicis t\u2019aporten, tant a tu com al fetus, beneficis com ara:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Faciliten el part, amb menys probabilitats de tenir complicacions<\/li>\n\n\n\n<li>Prevenen una possible diabetis gestacional<\/li>\n\n\n\n<li>Augmenten l\u2019elasticitat de la musculatura<\/li>\n\n\n\n<li>Redueixen la tend\u00e8ncia a engreixar-se, que \u00e9s inevitable durant l\u2019embar\u00e0s<\/li>\n\n\n\n<li>Fan menys probable que el nad\u00f3 tingui sobrep\u00e8s<\/li>\n\n\n\n<li>Fan que et trobis m\u00e9s b\u00e9 i de m\u00e9s bon humor<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uns_quants_exercicis_per_preparar_el_part\"><\/span><strong>Uns quants exercicis per preparar el part<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Caminar\"><\/span><strong>Caminar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Juntament amb la nataci\u00f3 (a sota), caminar \u00e9s un dels exercicis m\u00e9s complets que hi ha.<\/p>\n\n\n\n<p>Hauries de caminar a pas lleuger r\u00e0pid, de manera que no acabis baldada; val m\u00e9s que tri\u00efs superf\u00edcies planes, sense pendent. Una caminada de quinze o vint minuts diaris millora la circulaci\u00f3 i la salut cardiovascular.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedar\"><\/span><strong>Nedar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El gran avantatge de la nataci\u00f3 \u00e9s que no for\u00e7a les articulacions. No hauries de triar cap estil que sotmeti el coll o les espatlles a pressi\u00f3. La bra\u00e7a \u00e9s ideal.<\/p>\n\n\n\n<p>Al marge dels avantatges de l\u2019exercici en si, els moviments suaus mentre sures a l\u2019aigua encara alleugen m\u00e9s les articulacions, perqu\u00e8 s\u2019hi ha suprimit el pes.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"866\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/sentadilla.jpg\" alt=\"\" class=\"wp-image-28971\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/sentadilla.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/sentadilla-406x440.jpg 406w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/sentadilla-768x831.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bicicleta_estatica\"><\/span><strong>Bicicleta est\u00e0tica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Com en els dos casos anteriors, la bicicleta est\u00e0tica \u00e9s un exercici aer\u00f2bic o cardiovascular (o c\u00e0rdio, ras i curt), \u00e9s a dir una activitat que fa treballar el cor, i aix\u00f2 en millora la capacitat.<\/p>\n\n\n\n<p>La bicicleta no sotmet les articulacions a cap esfor\u00e7 innecessari.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Esquats\"><\/span><strong>Esquats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00f3n flexions de les cames, amb l\u2019esquena recta, com si t\u2019haguessis d\u2019asseure a la gatzoneta. Es poden fer sense suport, mantenint l\u2019equilibri, contra una paret o amb l\u2019ajut de la parella, que et podria agafar de les mans per evitar cap caiguda.<\/p>\n\n\n\n<p>Els <a href=\"https:\/\/www.youtube.com\/watch?v=XsK8sCqZ63E\">esquats<\/a> ajuden a enfortir les cames, per\u00f2, sobretot, treballen la musculatura de la pelvis, un fet vital per al part.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ioga_i_pilates\"><\/span><strong>Ioga i pilates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00f3n exercicis relaxants i molt segurs, per\u00f2 els haurien de guiar monitors amb experi\u00e8ncia, perqu\u00e8 n\u2019hi ha que s\u00f3n desaconsellables durant l\u2019embar\u00e0s per diverses raons i que impliquen posicions extremes (ajeure\u2019s de panxa enlaire, estirar-se damunt l\u2019abdomen, etc.).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cal_no_oblidar%E2%80%A6\"><\/span><strong>Cal no oblidar\u2026<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Que has seguir les instruccions de l\u2019obstetra, o del ginec\u00f2leg, pel que fa no sols a l\u2019exercici, naturalment, sin\u00f3 a la dieta i als costums durant la gestaci\u00f3.<\/p>\n\n\n\n<p>En aquest <a href=\"https:\/\/www.youtube.com\/watch?v=qlDs3pEp5Ro\">enlla\u00e7<\/a> tens acc\u00e9s a un programa complet enregistrat en v\u00eddeo d\u2019exercicis per a l\u2019embar\u00e0s.<\/p>\n\n\n\n<p><a id=\"_msocom_1\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>No tothom \u00e9s partidari dels exercicis per preparar el part, perqu\u00e8, hipot\u00e8ticament, podrien ser perjudicials per al fetus. I, com \u00e9s l\u00f2gic de pensar, un exercici violent i sense regulaci\u00f3 pot ser teratogen (\u00e9s a dir, pot causar malformacions al fetus).<\/p>\n","protected":false},"author":3,"featured_media":28969,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,989,669,991,15,665],"tags":[437,463,481],"class_list":["post-28975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-etapes-de-vida-i-familia","category-fills","category-ginecologia-reproduccio","category-salut","category-vida-sana-ca","tag-habits-saludables","tag-nens","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/embarazada-ejercicios2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Els millors exercicis de preparaci\u00f3 al part - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els millors exercicis de preparaci\u00f3 al part - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"No tothom \u00e9s partidari dels exercicis per preparar el part, perqu\u00e8, hipot\u00e8ticament, podrien ser perjudicials per al fetus. I, com \u00e9s l\u00f2gic de pensar, un exercici violent i sense regulaci\u00f3 pot ser teratogen (\u00e9s a dir, pot causar malformacions al fetus).\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-22T14:22:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-10T13:58:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/05\/embarazada-ejercicios2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Els millors exercicis de preparaci\u00f3 al part - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/els-millors-exercicis-de-preparacio-al-part\/","og_locale":"ca_ES","og_type":"article","og_title":"Els millors exercicis de preparaci\u00f3 al part - MGC M\u00fatua","og_description":"No tothom \u00e9s partidari dels exercicis per preparar el part, perqu\u00e8, hipot\u00e8ticament, podrien ser perjudicials per al fetus. 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