Movements will be useful not only to you, but also not yet born a child. Thanks to the movements, the child inside gently rocked, but with mumed exercise and exercises stimulate blood circulation, strengthen the muscles, prevent excess weight, which in aggregate facilitates the process of childbirth.
But before you start any exercise or exercise, be sure to visit your doctor who is monitoring pregnancy and consult with him. If your pregnancy is normal and the doctor will allow you to perform certain exercises, weigh it again, evaluate the individual forces and only then proceed to the exercises. If from exercise you feel fatigue or sheer discomfort, then reduce the intensity of exercise, in your case you need extreme caution. Visit the doctor again and collect more simple exercises for you that will bring you pleasure.
Exercise rules for preparation for childbirth
- During pregnancy, any physical exercises are done at a calm pace.
- During exercise, do not exceed the load, this can lead to damage to the relaxed joints.
- Do it for 40 minutes, if possible, if not, then at least 15 minutes.
- It was noted that the highest physical performance is observed in the periods from 10-12 days and from 18-19 pm.
- Before you begin to do the exercises, warm up (take it for 5-10 minutes, do heavy exercises, and the next 5 minutes relaxation exercises). After a few days, the exercise can be extended to 15 minutes.
- Any gymnastics begins with warming up exercises, and ends with relaxation-breathing exercises.
- You need to eat an hour before the planned classes, then the body will not burn the fat and calories necessary for the child.
- During classes, always drink enough water, then the body will not lose any liquid.
- While doing the exercises, count aloud, so the right breathing will be maintained.
- Do not hold your breath while doing the exercises.
- Exercise is recommended on a gymnastic special mat.
Let's Get Started
You can use as a whole complex of exercises for training for childbirth, and individual exercises taken from different complexes, it all depends on age, general health, level of fitness.
Aerobic complex
- First, warm up - 40 seconds. walking on the spot. Next, put the stool on the floor and start exercising.
- The legs are set at the width of the shoulders, the arms forward straight, the feet parallel. We begin to perform springy half-squats, with hands waving down - forward, down - back. We keep the body straight and look in front of us. Exercise is done 10 times at a slow pace with even breathing.
- We put the feet at the width of the shoulders, hands are bred to the sides, feet in parallel (the starting position). Begin to bend forward, touching the hands alternately first of the left toe of the foot, then the right one. After each inclination, it is necessary to return to the starting position. We carry out 12-14 р. in the middle tempo, breathing is not delayed.
- The initial position is similar to the previous one, only hands are lowered freely downward, the body is kept in a half-bent state, the head is tilted forward and we try to relax the muscles of the arms and upper body as much as possible. Hold this for 3-5 seconds, then straighten up, pull your shoulders back and bend. The breathing is uniform. Exercise is performed 5-7 times at a slow pace, smoothly.
- Hands to the sides, feet shoulder width apart. Lean forward and with a turn of the trunk to the left and right hand touch the toe of the foot, first one, then the other. We make 10-12 movements in the average tempo, straighten, we lower the arms and relax the muscles of the shoulder girdle. Repeat up to 4 times.
- The starting position is similar to the previous one. Alternately, we tilt to the right and left, performing the flailing movements of the hands. We lean to the right, raise the left hand over the head, and turn the right hand behind our back. Lean to the left to change the position of the hands. We perform 12 times the average tempo.
- Legs together, arms along the trunk, feet are closed. We lean to the left and to the right. We lean to the left, we lower the left hand, the right hand slides to the armpit, we bend to the right, the directions of the hands change. In each side we carry out up to 12 slopes. We do not hold your breath, keep your head straight. Exercise is completed with a deep breath through the nose and exhalation through the mouth (do it several times).
Target complex
- Performed to facilitate the process of childbirth. Strengthens the abdomen, abdominal cavity and pelvic area. In the standing position, we slowly squat down. The feet are as hard as possible on the floor. Hold in this position for 15 seconds, then stay in this position, you need to bring up to 60 seconds.
- For the elasticity of muscles. Exercises provide mobility of the femoral and knee joints. We sit down on the floor, one leg is stretched, the other is bent at the knee. We bend the body forward and stay for 20 seconds. Straighten, repeat 5 times. In assistants you can take a long towel or elastic band.
- We unload the spine. We take a towel in our hands and put it behind our head, while the elbows should be below the shoulder level. We freeze for 30 seconds, we return to the starting position. And so several times.
- We develop endurance. We lay down on the back to the wall with buttocks and begin to cross the wall with our feet upwards, after we spread our legs wide apart, after 30 seconds. we return to the IS.
- To saturate breathing and oxygen. Exercise is carried out for 8-10 minutes. standing, sitting on his knees, on a chair. We take a deep breath through our nose, breathe out deeply through the mouth.
- For relaxation. Lie on your side or on your back. We begin to slowly relax the muscles, first the hips, then the legs, buttocks, then the stomach. Think about the pleasant and breathe quietly. If you want, you can turn on relaxing music.