It is not necessary, probably, even to say that during their pregnancy, women begin to be more meticulous and attentive to their state of health. Speaking about the figure, of course, do not have to improve it in the first months, or in the subsequent trimesters. And this is not at all aimed at physical exercises, specially designed for expectant mothers. It is necessary to strictly dose any loads and start the exercises only after consulting with the doctor and confirming all the examinations that will say that there is no reason to refuse to play sports.
The beneficial effect of gymnastics on the body of a pregnant woman.
Whatever the gymnastics for pregnant women in the first three months or throughout the entire pregnancy, it is based on the development of the right breathing. During labor, the ability to strain or relax certain muscles at the right time can be very useful. A strengthening of blood vessels and muscles contributes to the normal and proper development of the fetus inside the abdomen of the future mother.
Beginning gymnastics for expectant mothers should be so that as a result of her cardiovascular system of a pregnant woman gradually adapted to the anticipated physical activity. Do not exhaust yourself to exhaustion, exercise should not cause discomfort.
As a result of physical exercises performed with pleasure, you can normalize the psycho-emotional balance, adjust the state of your nervous system, which during the period of pregnancy suffers quite a lot. It is known that a pregnant woman is very emotional and sensitive to any remark or word, and attempts to joke on the part of outsiders, perceives as a personal insult. In order to avoid all this, you need to channel energy into a useful and necessary channel - to do physical exercises. During classes, light fitness or gymnastics of adrenaline rush in the blood for a pregnant woman will be enough to not arrange sessions of psychotherapy with her husband, do not panic and do not fall into depression in the evenings.
In the first three months, all the organs' systems are just beginning to form in the future baby. Therefore, even then, quite noticeable fluctuations in mood, in well-being, in tastes and preferences begin to be observed. Thanks to gymnastics for pregnant women, the woman is distracted from obsessive thoughts about the forthcoming births, which begin to occur in some expectant mothers almost from the very first day. It will be much more useful than sitting out for days on end in front of the computer.
In no case should you set yourself any diagnoses and give up any physical exercises. Even the most simple. Scientists have long proven that gymnastics for pregnant women does not simply not bring absolutely no harm, but, on the contrary, allows them to feel great, and also to prepare for the forthcoming birth.
Sports training for expectant mothers.
Women who are engaged in any work before the pregnancy can continue to pursue those sports that they like, it will only be necessary to lighten the load slightly and exercise with caution such exercises as intense squats, running, sharp slopes. Jumping on the steppes is best left to a more favorable period, when there will be no danger for either the child or the future mother.
And in case you and before pregnancy did not go to gyms and did not puzzle yourself with any loads, and having learned about your situation, suddenly wanted to take care of something, then you need to approach it in a slightly different way. The best way out is to enroll in a yoga, gymnastics or fitness group for pregnant women. In addition to the fact that the trainer will be able to pick you up special exercises with a safe load for a pregnant woman, collective training with people who are in the same delicate situation will only encourage a desire to return to the class. If you enroll in a group with the expectation that not all exercises will be performed, inferiority complexes can arise. As a result, the future mother begins to wind up, that she is not like the others. Maybe not, but you have these limitations are temporary! And such a miracle as the birth of a baby, which will happen in a few months, unfortunately, is not given to everyone.
Rules for the performance of gymnastics for pregnant women in the first trimester.
Gymnastics, designed for pregnant women, allows for slow, light slopes, but not sharp twists. It should be remembered that now you are not doing to lose weight or to bring your figure to the ideal. In the first three months of pregnancy, all physical activities are aimed at increasing joint mobility and strengthening the muscles.
The most effective exercises are those that are performed using a gymnastic ball. Such exercises can strengthen the muscles of various groups - the press, thighs, legs. It is also possible to use dumbbells, the main thing is that their weight does not exceed one kilogram. At first, half a kilogram dumbbells will be enough. With their help, muscles of the hands, thoracic and dorsal muscles are well strengthened.
Any exercise performed sitting on a gym ball can be considered safe, since the "sitting on the ball" position is a gentle and comfortable position that relieves the load. It is necessary to ensure that the position of the back is tight, you can not stoop and sag. Due to this, the main load is not transferred to the lower back and abdomen. It is useful on the fitball doing stretching exercises and relaxing exercises. It is quite important for future loads that lying on such a ball, you can stretch the spine and place the vertebrae in the correct position.
Many future mothers are concerned about the question of whether there are any prohibited exercises. Yes, this group of exercises is. These include running and jumping, exercises that require delay in breathing, lifting heavy weight and strong stomach tension. Do not twist the hoop, do coups and somersault. All other exercises will only benefit your baby and you. Do not pay attention to the advice of girlfriends who prefer to spend time sitting on the couch with a cake and a cup of tea. Leave prejudices and go to receive all the fun from this life.