Who said that exercise and pregnancy are incompatible? Any obstetrician will tell you that in moderate doses classes will not only lift your mood and improve the well-being of the expectant mother, but also help in childbirth, of course, if there are no contraindications.First of all you should decide what type of load is right for you. But do not tighten with a choice, because the sooner you begin, the safer they will be for your pregnancy. Of course, to jump, to run the pregnant woman is not worth it, but be very suitable swimming and gymnastics with elements of yoga.
Very popular among expectant mothers enjoys gymnastics, because it can be enjoyed not only in the sports clubs, but also at home. This has both pluses and minuses. On the one hand, to take care of ourselves without leaving home very convenient, but necessary self-discipline. Therefore, those who are not confident in his strength of will, it is better to visit the gym and train under the guidance of an experienced coach. For those who have decided to do at home, we picked up a few simple exercises.
Train your back muscles
1. Sit on the floor, lift one arm up, while taking a breath. Stretch hand even higher, feel how stretched the muscles from the waist to the shoulder. Bend your arm at the elbow and lower it down slowly exhaling. Repeat the exercise with the other hand. Repeat 4-5 times for each hand.
2. Starting position - standing or sitting. Back straight, arms relaxed and down. Breathe in, slowly lifting up and pulling forward shoulder, stop, making a half-turn. Then slowly pull the shoulder back and put it down. After the turnover, breathe out. Do the same for the other shoulder. Repeat 4-5 times.
3. Stand face to the wall, at a distance of two paces from her. Lean straight arms on the wall and lean forward, bending your elbows. Feet should not be raised from the floor. Slowly, firmly push away from the wall and return to its original position. Repeat 10-20 times.
4. Standing left side to the back of a chair or the wall, lean on her left hand. Pull the right leg with the right hand to the stomach. Bend arch your back, tilt your head forward. Hold this position for a few seconds, then straighten up and then lower your leg. Repeat, turning the other side.
Train the muscles of the thighs and buttocks
1. Sit on the floor, bend your knees and push the legs as close as possible to the body. Gently press down with hands on knees or inner thighs. Hold this position for 10 seconds, then relax. Repeat 4-5 times.
2. Lying on your left side, put under the head of the left arm, and an elongated right put in front of you for balance. Breathe and relax. On the exhale, slowly lift your straight right leg up. The foot should be bent. Inhale and slowly lower your leg. Repeat on the other side.
Yoga: harmony of body and soul
Yoga is an excellent choice for any person, and for pregnant women especially, because she needed breathing exercises, gentle movements, ability to concentrate, to find the balance between the physical and spiritual condition.
Yoga for pregnant women is very different from the usual practice, so before you start to exercise, consult your doctor, because the most important thing is safety for you and your baby.
Even if your doctor has approved your desire to practice yoga, many of the exercises and techniques will forget. For example, these include the position in which you need to lay on his stomach or on his back more than a couple of minutes - particularly the second and third trimesters. You should also avoid bending forward and back, deep twists. Of course, on the head and shoulders better not to stand and to avoid positions, severely stretching the abdominal muscles.
Recorded in the pool
Swimming during pregnancy is very important and have many advantages. First of all, water can have a calming effect. Body weight in water decreases, so it is easier to keep the stability. In addition, the uterus and the fetus becomes easier, decrease lower back pain and pressure on the joints.
There are many different water exercises. The simplest way is sailing at an average pace for 30 minutes, including 5 minutes more slowly at the beginning and at the end of the session. Optionally aerobics. Most importantly, do not overdo it!
Starting to give the body a physical activity, do not be lazy and do not stop them. They will stand you in good stead during the birth and afterwards, when the mother will need endurance, patience, and care for the baby will require considerable effort.
Losing weight after pregnancy
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