Pregnant useful fitball

What is the fitball and what it is useful for pregnant women?

Experts explain that gym ball fitball for pregnant women is almost the same. Both ball made of durable material and in case of any damage to slowly deflate, but not burst. But fitball - designed specifically for pregnant women. It helps expectant mothers easier to postpone pregnancy, prepare for childbirth and to facilitate their course.




How to choose a fitball?





When you buy a ball, carefully read the specifications. You need special fitball for pregnant women. That is, the ball diameter 75 or 65, see


When choosing the ball is oriented on its growth. Ideally, when you're on the ball, your knees should be placed 10 centimeters below the hips.




If your height is less 173 cm, you need a ball with a diameter of 65 And see if is 175 cm and more - choose a ball with a diameter of 75 see




As for the weight - then do not worry. Fitball is a ball of high quality, it can withstand weight up to 300 kg




Inflate the ball should tightly, but all the same, he's a little SAG at low pressure. Remember that all of the balls eventually blown off, and therefore, they must be periodically pumped that you could sit on it properly. But not nadoway the ball too much - you will be uncomfortable for him to sit, and you can slide off.




Exercises with fitball




Dealing with fitball for pregnant women, do not wear slippery shoes. It is best to do fitball barefoot.

Put feet at a distance of about 60 cm from each other. After " put one hand on fitball back and then sit down and sit down on it.


If you want, put his hands on his knees and try to rock the pelvis from side to side. After - try a little popoint.




If doing these movements, you feel unstable, hold on to your assistant. Or put the chair back to yourself in front of him and hold on to this

the backrest.

Fitball in the last trimester

Fitball you is very useful it is to late pregnancy. You can use it when you are working or resting. Because it is much easier to sit than on a normal chair or sofa. In addition, expectant mothers at it even easier to catch. Remember that sitting on a fitball, you have to train. In other words, when you swing or spring on it, your back muscles and abdominal work.





Make it easy and simple exercises that you like.



1.Sit on a fitball and raskazivaya, moving his pelvis back and forth or from side to side.


2.Sitting on the ball, do rotational movements of the hips clockwise and counterclockwise.




3.Standing on his knees, leaning forward and leaning on the ball. Find a comfortable position, relax the lower back.




Remember that during these sessions you help the child to adopt the correct position before delivery.

Fitball during childbirth


Using fitball prior to delivery will help you to train different vertical positions. It will also help to reduce the duration of childbirth and to ease pain during labour.

mama.ua

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