Before proceeding to the complex of exercises for pregnant women, it is necessary to warm up in the pool: warm up the muscles and swim a bit. External views should not interfere with you, try to relax inwardly. This is an important part of the classes, so experts advise to work with other future mothers. Feel the state of your baby, get joy and pleasure from aqua aerobics will help common experiences and mood with these women.
Complex exercises.
- Weightlessness.
In the first half of pregnancy, the baby is very tiny and feels in the abdomen freely, so you also need to feel in his place - relax and lie down on the water. Hands and feet are completely free at the same time.
- The float.
Then the child grows slightly and feels some restraint in his movements. To feel this, wrap your hands around your knees, hang in the water, and let somebody (your husband or girlfriend) slowly sway you: back, forward, to the right, to the left.
- Brook.
During childbirth the child will need to go through the narrow pedigree channel. To recreate it under water, swim through the "trickle" of people standing one after another who are occupying with you. This exercise "creates" the future mother some kind of "hindrance", having mastered that and coming up, she will receive many positive emotions.
- Delayed breathing.
To the child there is not enough oxygen at the moment of a birth. The described exercise will prepare him to cope with such a test m. Mom must hold his breath more and more under water, thus training both the lungs and the cardiovascular system.
- Stretching muscles.
Exercise increases mobility of the hip joints, sacral joints, elasticity of ligaments and muscles. First you need to swim in the pool and spend a warm-up. Afterwards, by the information-breeding of the legs in different directions (so-called scissors, bicycle, etc.), do exercises to strengthen the muscles. After that, at the rim or at a shallow depth in the pool, begin performing stretching exercises and muscles. Analyze your state of health - how tired, relax and exhale, do not overdo it. Such relaxation will be important in the upcoming birth.
- Strengthening of the back muscles.
During pregnancy, the pregnant woman's belly becomes pregnant, the additional burden is placed on the back, the center of gravity moves. From this, quite often in the lower back pain appears. The severity of the abdomen of a pregnant woman does not feel when immersed in water.
- Strengthening the muscles of the abdominal press.
Exercises to strengthen this group of muscles are very important both during pregnancy and during childbirth. It also contributes to reducing the risk of the formation of complications after childbirth, as well as the possibility and displacement of organs. Pregnant women swimming helps in strengthening and ligaments and various muscles involved in childbirth.
- Relaxation of muscles.
There is an opinion that at birth can prevent strong muscles. But it is erroneous, because the main thing is to be able to relax them. This can be learned in the pool: lie down on the water, relaxing the body and remember the sensations that you feel while doing it. Always, when you go swimming, repeat this to remember and repeat during childbirth relaxation.
The sensation of the flow of water experienced by women during bathing is similar to the generic sensations. Having become accustomed to this, a woman will give herself to the current of births occurring at the moment of labor, it is much easier. Childbirth can be compared with a kind of element, similar to water. Therefore, aqua aerobics will help to understand, accept and feel. When performing a complex of exercises in the pool you need to rely on your own intuition and try to understand the state of the baby. This will tell you what exercise will give both of you a benefit, and which one should not be performed.