"The main goal of exercise for pregnant women is not improving the physical shape and maintain it at a good level," convinced the fitness Manager, master trainer water programs Marina Shaitan. That motion helps to avoid many of the typical "pregnant" problems: constipation, cramps, varicose veins to insomnia and excessive fatigue.
But before you start training, be sure to talk with your doctor, who leads your pregnancy!
Fitball for pregnant women: healthy pleasure
What
: exercises with fitball good just because of the fitball - large, elastic ball, capable under the influence of body weight to bend. Due to this elasticity are very useful micro-vibrations.
Using the fitball is much easier to perform exercises on stretching, it allows you to unload the spine and joints, reduce pain in the back (or get rid of them altogether), to reduce pressure and improve circulation. "Bonus" in the form of good mood and wellbeing is attached. The most simple, but no less useful exercises you can do at home: for example, little (small amplitude) "popoint" on the fitball up and down. Or take the ball and constantly change the position of the body, as if massaging the buttocks (hip move in a circle, clockwise).
The terms
: almost up to the birth. Moreover, if fitball often used at the beginning of the generic process to ease the contractions. After a 4-month exercise from a position lying on the back should be deleted so as not to pinch Vena cava.
"Clothing"comfortable, not constraining movements sportswear. Elastic bands at the waist and below the knees should not predavlivali the bloodstream.
Yoga for pregnant women: focus inward
Svetlana tells Shnyrov, teacher of Kundalini yoga, prenatal psychologist, instructor in preparation for childbirth, the author of training to prepare for childbirth.
Whatphysical exercises of yoga that is performed in a comfortable rhythm, help the body of pregnant women to adapt to what is happening in it changes. Breathing practices to effectively calm the nervous system and help prepare for childbirth. Meditation helps to tune into communication with their child. During pregnancy women have questions about the shop, save your feminine attractiveness. Yoga helps to keep the body flexible and strong, through breathing exercises improves the skin condition. The functioning of the hormone system, which relies heavily on the appearance of women, becomes more harmonious.
Kundalini yoga is changing not only the body but also the mind, and along with the changing attitude towards childbirth and the pain that accompanies them, and which are so afraid of the modern woman. In the classroom you can obtain the specific skills to manage own body and breathing, which will help to cope with the birth pain. Typically, midwives can determine who of women worked during pregnancy yoga. First of all, peace of mind and confidence in oneself and breath. Terms: you can attend classes until the birth.
"Clothing": beautiful, free, not constricting clothing (can be ethnic), preferably made of natural fabrics. Note the elastic bands at the waist and below the knees, they should not press too hard.
Water aerobics for pregnant women: feather
What: when playing in water the effect of gravity is reduced, so that the load on the joints and the spine is significantly reduced. "A pregnant woman does not feel the heaviness of his body, enlarged stomach does not interfere with the movements feel light and fluid. In the water you can perform the exercises that are impossible on land, enabling you to relax and relieve tension from the muscles, which in normal conditions, have the additional weight of the body," says Marina Shaitan.
"Water exercises help to tailor all systems of an organism to changes that occur during pregnancy, improve blood circulation, promote the loss of excess fluid, working all the muscles and a well-trained respiratory system," believes Alexander Semaev, coach water programs. Perhaps, water aerobics is the most pleasant means to combat swelling and back pain.
By the way, practice in the pool much less contraindications than the "land" of sports.
The terms: you can attend almost up to the birth (38 weeks).
"Clothing"
: first of all, swimsuit should be comfortable, well support the breast. But what will it be - solid or split, it is not so important. In the first case you have to be prepared for the fact that with the growth of the abdomen have to change swimsuit - it should not be tight. The second is to pay attention to the more sporty models, without decorative zavyazochki, which will always be untied. The third item of kit can become a free t-shirt in tone - if you want to hide the tummy from the prying eyes.
How and when to start
Before you start to do, the expectant mother must consult with your doctor to learn about possible contraindications to physical activity and to determine its physical level.
Traditionally the safest period for sports is considered the second trimester; in the first and third should behave more cautiously. Many women think that should be actively engaged in the first weeks of pregnancy. Actually the opposite. In the first months to a greater extent than in the next, there is the threat of termination of pregnancy in the third trimester increases the risk of preterm birth in both cases, the cause may be excessive physical load.
"Premature birth classes to provoke you can't, if you will comply with the recommendations of the instructor. It is important to pay attention to their feelings and not to defy them. Be sure to tell the instructor if during practice appeared discomfort! "- advises leading group exercise coordinator Anna Belova.
Do not worry due to the fact that there is enough competent instructor lead classes. As a rule, all who work with pregnant women undergo special training courses and seminars, which includes not only the study of anatomical features, but also the psycho-emotional aspects of communication with pregnant women. Very often it happens that such trainings are led by instructors who already have children of their own.
When fitness banned: in no event it is impossible to do in any sport, if you have: severe toxicity; acute infectious diseases; fever; acute cardiovascular insufficiency; acute liver disease, kidney disease, epilepsy, bleeding, increased uterine tone; fatigue and premature miscarriages in previous pregnancies.
Source:
Woman.ru
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