Gymnastics for pregnant women on fitball

Fitbol has in recent years ranked high in various sets of gymnastic exercises. Particularly popular was gymnastics for pregnant women on fitball. Its advantage in elastic properties: the pelvis and the spine are aligned due to the uneven immersion of the ischial tubercles into the ball. Gymnastics has a curative effect, which is provided by the impact of the ball on the spine, joints and surrounding tissues.

During the first three months of pregnancy, caution should be exercised when performing the exercises. This is important to remember, because many believe that while the period is small, you can maintain the previous load. If a woman was not engaged in sports before pregnancy, then in the first three months she should not do gymnastics, but leave it for the safest period - the second trimester. At the beginning of the third trimester, the load should be gradually reduced to the minimum, and by the end of the period, and at all, confine oneself to breathing exercises and walking. During pregnancy, you can only deal with programs that are designed specifically for pregnant women. If there is a choice between group lessons and individual, it is better to choose the second option. Such exercises are safer, because a set of exercises is selected, taking into account the age and duration of pregnancy.

Any workouts should start with a 5-minute warm-up. It is necessary because the body needs to "get involved in the work." To avoid overloading, you need to monitor the pulse. In the first three months, the pulse should not be more than 60% of the pulse at which the maximum oxygen consumption takes place, and in the second and third trimester this percentage is 65-70%. Calculate the pulse of maximum consumption can be easily by the formula: from 220 subtract age. For example, if a girl is 25 years old, then it turns out 220-25 = 195.

Exercises for hands

It is necessary to sit on the fitball, legs at the same time are widely spaced, the back should be straight. Hands lower hands downwards and take in them dumbbells weighing not more than one kilogram. If the balance is very difficult to maintain, the ball can be blown off a little. Next, you need to bend both hands, and then lower them down, elbows from the trunk can not be torn off at the same time. If desired, you can bend your hands alternately. The exercise is repeated 6-8 times.

The original position is the same as in the previous case, but the hands are turned with the palm to the body, and the elbows are slightly bent. You should raise your arms to the sides up to the level of the shoulders, and then lower them down. The exercise also repeats approximately 7 times.

You should sit on the fitball, legs spread widely, but now the body should be tilted slightly forward. The elbow of one hand should rest on the hip, and the second arm with the dumbbell should be bent at right angles, the shoulder and elbow should be laid back. It is necessary to straighten the arm in the elbow joint, and then return to its original position. When performing a shoulder joint, it should be immovable. Repeat 6-8 times.

Exercises for the chest

It is necessary to sit in Turkish and at the chest level to keep fitball, elbows should be bent and directed to the sides - this is the starting position. The palms need to compress the ball to the center. The exercise is repeated up to 15 times.

Sitting on fitbole should take in the hands of dumbbells and bend them in front of the chest at an angle of 90 degrees - this will be the starting position. It is necessary to push the arms apart, without bending at the elbows, then return to the original position. Repeated about 10-15 times.

Exercises for the buttocks and legs

You need to lie on your back, bend your right foot and put on the ball, leaning your foot. The left leg, too, should be bent, but it must rest on the floor. It is necessary to straighten the right leg, thereby rolling the fitball forward, and then return to its original position. The same must be done with the other leg. Repeat up to 8 times.

At the previous starting position, follow the left foot to make a move that mimics the bike ride, and repeat this with the right foot.

The initial position is the same. Should be bent the left leg in the knee, the shin is parallel to the floor. Next, it is necessary to perform a circular motion in the left and right sides. Repeat with the right foot.