Physical education helps to compensate for the lack of movement, which often appears during pregnancy. It becomes easier to control the increasing weight, strengthen the muscles of the back, the shoulder girdle, reduce the risk of developing varicose veins. You will be in good shape, well-being and self-confidence are guaranteed to you. Your body will prepare for such an important and responsible event as childbirth. Physically strong women, as a rule, give birth easier. In addition, the trained body after the termination of pregnancy will quickly return to its former form. Exercise with a fitness ball during pregnancy is what you need.
Can or can not?
Is it worth continuing fitness training during pregnancy, if you used to go to the club before, and the lessons have become a habit of yours? This question is asked by many women, especially those who expect the baby for the first time. Talk to your doctor who knows all your problems. Focus on your well-being and mood at this particular moment. In no case should you force yourself to do it if you do not want to. Be careful with exercise during pregnancy if you have one of the following relative contraindications:
♦ chronic hypotension;
♦ Thyroid gland diseases;
♦ diseases of the cardiovascular system;
♦ Diseases of the respiratory system;
♦ Polyhydramnios;
♦ Multiple fetuses;
♦ anemia;
♦ improper presentation of the fetus;
♦ marked varicose veins of the lower extremities.
Absolute contra-indications to employment by fitness during pregnancy are:
♦ pregnancy-related hypertension;
♦ threat of abortion;
♦ Vaginal bleeding during pregnancy;
♦ premature birth, miscarriage. undeveloped fetus during previous pregnancies;
♦ abnormal position of the cervix;
♦ ischemicocervical insufficiency;
♦ low attachment of the placenta;
♦ placenta previa;
♦ uteroplacental insufficiency;
♦ retardation of intrauterine development of the fetus;
♦ all acute feverish conditions:
♦ pronounced late toxicosis of pregnant women;
♦ systematic manifestations of cramping pains in the lower abdomen after exercise.
In everything you need to know the measure
We remind you: before you start regular training, the expectant mother should consult a doctor who watches her. After all, only he knows the characteristics of your body and will give recommendations regarding your training. If you practiced sports before pregnancy, then you can continue training, slightly reducing the load. In this case, do not get involved in extreme sports. For example, it is not recommended to skate on roller skates and skates if you are not very confident on them. These classes are associated with a risk of falling, which, you will agree, is extremely undesirable for you now. There are many courses for young mothers, where, in particular, sports are organized, there are special programs for pregnant women in sports clubs. To practice in small groups is pleasant, fun and safe. If you prefer to do it yourself, here are some simple rules that are recommended to be followed when starting training.
♦ Lessons should be regular: 3-4 times a week.
♦ The duration of training and their intensity should be increased gradually.
• If you are not doing gymnastics before pregnancy, then the first workouts should not be long. Increase the load slowly and gradually. asking yourself if the load is too great.
• Each training should start with warm-up exercises, end with relaxation exercises.
• The main part during the first training does not exceed 5-7 minutes.
• You should like to practice. Put on comfortable clothes, turn on enjoyable music.
Be careful with the bike! Do not also set records of speed and range in running or walking
• Avoid dehydration. Drink water before training, do not engage in an empty stomach.
• Pay attention to well-being after doing the exercises. A rapid heartbeat, weakness, dizziness may indicate that the load is too high for you.
• Consult your doctor if any symptoms seem unsettling and do not go away for a long time.
• Be reasonably prudent, although carrying yourself like a crystal vessel, avoiding the slightest physical exertion, is also useless.
Let's Get Started
So, you decided to work out for yourself. Start with a warm-up exercise: walking on the spot, turning the head and trunk in different directions, expanding the arms to the sides. In the main charging system for mothers, you can include simple exercises.
Cat
Exercise to reduce the burden on the spine. 1. Starting position: kneeling with the support of the hands. Relax your back muscles. 2. Bend the spine up, lower the head and strain the abdominal muscles and buttocks. 3. Slowly relax the abdominal muscles and smoothly return to the starting position. Do not hurry, repeat this exercise 2-3 times.
Swallow
Exercise in the support for strengthening the gluteal muscles. 1. Stand up straight, lean on any object at the level of the belt, slightly bend the supporting leg. 2. Take the other leg slowly back (about 45 degrees), slowly lower it to the toe. Repeat 10 times for each leg.
Turns
Exercise to strengthen the oblique muscles of the abdomen and to unload and relax the spine. 1. Stand upright, legs shoulder-width apart, hands in front of you. 2. Slowly turn the body first to the right, then to the left side. Repeat the exercise 10 times in each direction.
Tail
Exercise to strengthen the oblique muscles of the abdomen and the widest muscles of the back. 1. Get down on your knees with the support of your hands. 2. Turn your head to the right and look over your shoulder back to your buttocks. 3. The same - to the left. Repeat 10 times.
Butterfly
Exercise for the extension of the hips and pelvis. 1. Sit down, pull up your legs, combining your feet and spreading your knees to the sides. 2. Stretch slowly the muscles of the groin and the inner surface of the thigh, trying to touch the knees of the floor. Hold for one minute. Repeat 3 times. Complete the exercise with exercises to relax the muscles of the neck, shoulder girdle, upper and lower extremities.
Relaxation of the neck
1. Sit on the floor with your legs crossed. For convenience, you can put small rollers under your knees. Breathe calmly and deeply, relax. 2. Relax the pelvic area, hands, shoulders. Keep your back straight. 3. Perform several rotational movements of the head in the right and left side alternately. Repeat 5 times.
Relaxation of the shoulder girdle
1. Accept the starting position, as in the previous exercise. 2. Raise your hands up. 3. Lower your hands. Note that exercises with a show of hands should not be performed after the 34th week of pregnancy, sometimes it can provoke premature birth.
Relaxation of the pelvic girdle
1. Starting position: kneel with the support of the hands. Relax your neck, breathe deeply. 2. Bend your back so that the coccyx is pointed straight down, to the heels. 3. Hold in this position for a few seconds, and then relax and take a comfortable pose. Repeat the exercise 5-10 times.
Relaxation of the lower back
1. Starting position: sit on the floor, lean your back against the wall. Widely spread your legs, then put your hands on your knees. 2. Turn to the right, holding your right knee with your left hand. 3. Relax the lower back, return to the starting position. 4. Repeat the same with the turn to the left. Repeat 5-8 times.
Exercise for general relaxation
Lie on your side, bend your knee. Sit comfortably, you can put a few pillows under your head. Breathe deeply, measuredly. Begin to gradually relax the entire body - start with the tips of your toes, gradually "translate" the wave of relaxation into your arms, neck, even your face. body weight is not so felt, it is especially pleasant to do it.The load on the joints is small, the movement becomes very easy and simple.You should practice 1-2 times a week. ravilo, water treatment recommend starting with the second half of pregnancy there are contra-indications, the presence of which is undesirable to the swimming pool These include..:
♦ puffiness:
♦ Shortness of breath:
♦ pressure drops;
♦ changes in body temperature after exercise.
For training in water, the requirements are the same as for "on land": be careful about your health, listen to the sensations - get out of the water at the slightest sign of malaise.
Make childbirth easier!
Even if you do not have enough time to do sports or go to the pool, pay attention to Kegel exercises, with which you can strengthen the pelvic muscles, learn how to manage them and greatly simplify the process of childbirth. There is an opinion that young mothers who performed these exercises had much less frequent breaks in tissues that occur during the birth of a child. 1. Try to stop the urination, and then resume it again. Repeat 5 times. If you succeeded, then complicate this exercise - just cut and relax the muscles of the pelvic floor. Start with 10 repetitions 4 times a day, increase up to 50 repetitions in one approach. 2. Then shorten the pelvic floor muscles for 5 seconds, then relax. Repeat 5 times. Gradually increase the time of muscle contraction. 3. Repeat Kegel exercises in different positions: not only sitting on a chair, but also in a squat position, in Turkish. And remember that for your well-being and successful delivery, your inner spirit is also important. Pregnancy is not a disease, so behave naturally and at ease. Move as fast as possible, avoiding as much as possible sudden movements, jumps and, of course, falls, bumps and lifting weights. Walk more, listen to pleasant music, go to exhibitions, museums and movies, meet friends and girlfriends. All that you like, like your baby!
Aqua aerobics complex
The program of many courses for young mothers includes aqua aerobics classes. If you did not manage to get into such a group or you prefer to do it yourself, then you can perform the following simple complex.
1. Lie on your back and relax, water will gently support your body, push it to the surface. 2. Take a deep breath and lie down on the water face down. Spread your arms and legs. Hold this position for a few seconds. Slowly get to your feet. 3. Take a deep breath, clasp your legs with your hands - take the "embryo posture." Hold the breath, stay in that position for about 20 seconds Stand up beside the side Move weight from the heels to the toes. Stand with your back to the side, swing your legs in front of you at the surface of the water, hold on to the railing, turn in turn to the right and left, repeat the exercise 10 times. Lie on your back, hands stretch along the trunk Slowly and trying not to take your breath, swim, working only Tired? hanker.