Many doctors recommend during pregnancy light to minimize all physical activities.But it does not say about the fact that now we have to completely give up the sport.After the birth is much easier to regain previous form when engaged in fitness and in the period of gestation of the baby.
Doctors were able to prove that the delivery will be much easier to take those girls who spent 9 months, not in front of a TV with the magazine and held sports lifestyle.First of all it will be directly connected with the fact that effective training is carried out of the lungs.Also during exercise occurs hormone production of endorphins, which is able to exert a mild analgesic effect.
Can pregnant women engaged in fitness?
This question touched every expectant mother, because she is worried not only about the state of the figure, but also about the health of the unborn baby.The answer is very simple - of course, it is possible.First you have to go through a consultation with your doctor, asthere is a possibility o
After doctors allowed to do fitness, it is necessary to appropriately choose the place for regular workouts.Also it is necessary to take care about the selection of a coach who can show how to do the exercises should not to harm the baby.It is important to remember that it should not only be a long time to work with pregnant women, but also to have a medical degree.But not only the coach should monitor your condition.It is your responsibility not only for their health but also the health of the unborn child.
Fitness for pregnant women: Video
to bring all training conducted by the maximum efficiency, it is necessary to follow a few simple guidelines:
- strictly forbidden to train at maximum.The positive effect will render even those workouts that take place with low or medium load.
- Do not be lazy, becausesessions should be held regularly (not exactly 3 times a week).
- important to remember that during pregnancy a woman becomes hard to breathe.Therefore, in the classroom need to gradually change the intensity and do the exercises aimed at training and lungs.
- child to develop fully, it is necessary to monitor the increased attention and nutrition.Catching up on fitness, do not strive to lose kilos scored, because it is quite a natural phenomenon during pregnancy, it is necessary to direct all their efforts to strengthen the muscles.
- During the lessons should regularly monitor the pulse and remember about the proper rest is a must for pregnant women.
- From the start of the course to drink the right amount of liquid.
- For classes need to choose the right clothes.This increased attention paid to the choice of bra.He must maintain good breast and it does not pull it.
- during exercise can not hold their breath.This increases the load on the pelvis, which can lead to severe dizziness.
Fitness for pregnant women: 1 trimester
It should pay special attention to activities that are strictly contraindicated for pregnant women.For example, prohibited slopes twisting, etc.During the 1st trimester allowed to execute only light exercise, becausethere is a risk of miscarriage as a result of hyper uterus.
Many pregnant women refuse to morning exercises because of strong toxicity.The unpleasant feeling of nausea does not allow to freely engage.But this is the wrong decision.After 20 min.Light exercise can reduce or completely get rid of the signs of pregnancy, bringing a feeling of discomfort.
during the 1st trimester of pregnancy is allowed to perform the following exercises:
- It should be at the back of the chair, feet shoulder width apart, back straight.Holding hands on the back of the chair should be slowly rising on tiptoes.During the ascent becomes breath and returning to its original position exhale.Repeat the exercise 10 times as necessary.
- back straight, feet are shoulder-width apart, and then you can begin to exercise.By rotating the pelvis.This hand should be on the waist.First the 10 rotations in one direction, then in the other.
- sit on the floor, legs crossed at the same time cross-legged and hands relaxed as possible, toes touch the floor.Running stretching - raised right hand and made lean to the left until the left elbow touches the floor is not.The same exercise is performed for the left hand (at least 10 repetitions).
- kicks are performed.It should be smooth, to take up arms back and leg swings forward are made, and then to the side and back.Each leg runs at least 10 repetitions.
- depart from his chair and put your feet shoulder width apart, hands joined palms in front of chest.Now, with great effort must begin to squeeze his hands and count to 5, then the pressure is reduced.This exercise should be repeated at least 10 times.
Fitness for pregnant women: 2 trimester
Starting from the second trimester, it is necessary to completely abandon all exercises in which you need to lie on your back.If their performance is likely a major development in the fetus of oxygen deficiency.Also, when finding the body in an upright position, the load is too large, which may lead to deterioration of blood supply to the brain.It is therefore recommended to engage in under the constant supervision of an experienced coach.
second trimester of becoming one of the most favorable periods of pregnancy.By this time it passes the toxicosis, there is a charge of energy and strength, everything has not only fitness, but also to maintain an active lifestyle.
During this period of time is to do exercises to strengthen the abdominal muscles, back and legs, so that would be a lot easier to move the last months of pregnancy.That's when the body will be rather large load.
During 2 trimester allowed the following exercise:
- Become straight, arms to take up his chair, feet shoulder-width apart.Then exhale necessary to perform squats and remain in this position for a few seconds (to be tense muscles of the thighs, buttocks and crotch and abdomen are relaxed), then climb.Then performed the same exercise, but should now be relaxed muscle (10 repetitions).
- Lie on your right side, hand supports the head, elbow rests on the floor, and the other is placed on the floor.He climbs up the left leg, and executed swings back and forth - is at least 20 strides.Then we need to lie on your left side and the right hand swings perform.
- to kneel, hands rest against the floor, the back should be arched, and then in this position need to stay for a couple seconds, and then return to starting position.Performed 10 repetitions.
See also: Kegel exercises when uterine prolapse
main principles of fitness for pregnant women:
- Compulsory need with particular attention to follow your breathing.No way in the classroom can not detain him.This result could trigger the start of oxygen starvation of the child.
- Training should be regular.In a week it is necessary to do fitness 3-4 times, it is no longer necessary.The body must be able to and relax.It is worth remembering that the periodic classes (for example, 1 time per week), does not give the desired result, and sometimes can cause and harm.Your body will be unprepared for the load.
- is necessary to constantly monitor the body temperature and avoid overheating.This will have a negative impact on the child.
- Training should be of low intensity.We must try to avoid high loads.They can cause great harm, as the fetus and pregnant women;
- Do not allow dehydration.Before training, during, and after, you need to drink plenty of fluids.
during pregnancy and the postpartum period for women are important it is exercise.The main advantage of such studies is that they can help significantly ease childbirth.Future moms, exercise regularly, have a well-trained muscles, lungs, heart, which greatly facilitates the contractions.