Listen carefully to me: if after performing any of the exercises you are not very good, you are feeling - better give up on these elements of the complex. Load in any case, even if you feel fine, should not be excessive. If you for any reason prescribed bed rest, consult with a physician and instructor in physical therapy, you'll find a small load, valid in the current situation.
Activity during pregnancy, it is absolutely necessary for the birth of a healthy, productive, calm child, includes not only a set of exercises for pregnant women, but also walks in the fresh air, swimming (the water aerobics for pregnant women), yoga. When doing any of the above actions, do not overdo it, and moderation in the load.
Remember that any of your activity encourages activity and child, and he exercises even before birth! Sacasas, swimming, doing gymnastics during pregnancy, you are preparing yourself to a much-needed baby after rodnie joint physical exercise!
If you load a pregnant woman properly selected and carefully planned, the symptoms of morning sickness can be reduced or even disappear. Thus, physical exercise during pregnancy is especially shown suffering from ailments of women. In the case of a threat to pregnancy the woman is prescribed light regimen. In addition to proper nutrition, tranquility, rest and sleep in this case can be written sparing swimming lessons, gymnastics, exposure to fresh air.
What to avoid when exercising:
- Occurrence of headache;
- Difficulties of krovoobrasheniya;
- The appearance of dyspnea;
- The emergence of severe pain in the muscles.
Acceptable in pregnancy sports:
- Jogging - at a leisurely pace in comfortable shoes and clothing.
Gymnastics, dance, power load in case the permission of the attending physician and exclusively under the supervision of an experienced instructor!
- Mountaineering - only if the mother had previously engaged in this sport. Climbing is only possible on a small and non-hazardous mountains.
- Biking - straight, not cross-country, women's bike with soft wide saddle.
Skiing - if previously you have had a similar experience. Follow the tracks of low complexity.
- Tennis - in a sparing mode.
Yoga for the special complexes asanas for pregnant women.
- Swimming - special classes for expectant mothers.
Not during pregnancy to do:
- Horseback riding;
- Water skiing;
- Diving;
- Sprint running and sprinting;
- Diving and akvalangista;
- Skiing;
- Riding a bike on rough terrain;
- Team sports;
- Any exercises based on stretching of the abdominal muscles.
Fitness for pregnant women based on physical therapy. To perform these exercises without the advice of a qualified professional is not worth it. Some of them can be you absolutely do not need, and then generally contraindicated. Classes for pregnant women differ from normal. There are certain rules that must be followed by the mother-to:
- To perform the exercises necessary only after consultation with your doctor!
Up to 12-16 weeks of pregnancy physical activity is prohibited. Excessive loads can cause early miscarriage.
To get started you need only when you feel comfortable.
- Before the training heart rate should be between 12 to 16 beats for ten seconds, after exercise - 17-18 shock. If your heart rate exceeds 18-20 strokes, you need to rest and recover.
- Highly undesirable during pregnancy to swing the bottom of the press. Download the press from a seated position on the chair: just lean back and return to its original position.
- Not recommended for jumping and sokoki and legs swinging in the direction inward.
Fitness for pregnant women
Water aerobics - exercises for pregnant women
Source:
MaxyBaby
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