This system of exercises can be called "gymnastics for the lazy." There will not need to chase yourself up to the seventh sweat. Calanetics causes the activity of deep muscles. In normal life, these muscles are not much involved. They cause the melting of deeply located fatty tissues, which helps to lose weight. When the muscles of the pelvis work, their strength and elasticity increase. At the same time, their tone increases, blood flows to the organs of the female sexual sphere, which facilitates childbirth. This is also useful for women who want to have children.
Calanetics for expectant mothers
If there are any inflammatory processes in the appendages and in the uterus, do not overuse these exercises. In calanetics, slow and gradual increase in loads is of great importance. You do not have to strain too much, you should not allow the appearance of pain and you should listen to yourself. At whom the walls of the vessels are weak, bruises can not escape them. First they do it twice a week and by the hour. When there are noticeable results, it is enough to practice one hour a week. And when the weight is the one that you need, you can practice calanetics every day for 15 minutes, which will preserve the excellent physical shape.
Contraindications for pregnant women during exercises
If you had a spontaneous abortion, you should not exercise.
You do not need to deal with underweight or overweight, high blood pressure, with pain in the heart, with bleeding.
Before doing physical exercises, a pregnant woman should consult a doctor, he will advise how to exercise.
Calanetics
These are light exercises that correct posture during pregnancy, develop and tonify the muscles of the body. This rhythmic gymnastics is chosen for pregnant women, it prepares the body for future childbirth and reduces back pain.
Let's give effective light exercises during pregnancy. They are quite simple, all women at any time and any month of pregnancy can fulfill them. They help in the postpartum period, prepare for childbirth and strengthen the muscles of the perineum and vagina.
An exercise
- Lie on your back, bend your knees, put your feet on the floor.
- Shoulders and head put on the pillow, put your hands along the body.
- We will strain muscles in the area of the vagina and anus, hold this position for 10 seconds.
- Then slowly relax the muscles and relax.
- After the fourth month of pregnancy, we perform this exercise during urination or sitting or standing.
- During the day, repeat the exercise at least 25 times.
"Cat's back"
- Exercise reduces the burden of the uterus on the spine, performed right up until delivery.
- We will rise on our knees and lean on our hands.
- Relax the muscles of the back.
- The spine, neck, and head are in a straight line.
- We bend up the spine, lower the head and strongly strain the muscles of the buttocks and abdomen.
- Gradually relax and return to the starting position.
- Exercise is repeated several times.
How correctly to do exercises?
- We start the exercises at a slow, quiet pace.
- Before the start of the exercises, we warm up.
- We finish gymnastics with breathing exercises.
- The whole gymnastics takes up to one hour.
- Exercises are performed four times a week. Many women, performing daily a couple of exercises, feel much better.
- We do exercises at the same time.
- Every 30 minutes we drink a glass of liquid to make up for the loss of fluid in the body.
- For fifteen minutes before the gymnastics start we'll eat something light, we do not perform exercises for an empty stomach.
- We are engaged in special clothes and shoes.
Before you start to practice calanetics, you should always consult a doctor, you may have contraindications and you should not engage in these exercises. Only a doctor can allow you to do or not. If doing exercises, you feel pain, dizziness, loss of breath, swelling of the hands of the face, hands of the feet and so on, you must always contact the doctor.