Charging for pregnant women at home
The doctors unanimously claim that sports and pregnancy compatible! Moreover, physical exercises strengthen the muscle groups, which account for the main load during childbirth, train proper breathing and help you recover faster after childbirth. Another thing is that not all exercises are suitable for pregnant women. It is difficult, for example, to provide the mother with a rope in his hands, and the step aerobics is unlikely to be a good decision. But developed no less interesting, but safe exercises that
will help to approach childbirth in very good physical condition. So if your doctor gave the go-ahead, is to commence the morning exercises.
Expectant mothers should pay attention to the loads. Remember, now is not the time for Olympic records! If before pregnancy you exercise regularly (2-3 times a week), now the load is reduced by a third. And mums with lesser physical training is better to stay in the special classes for pregnant women: exercise therapy, rehabilitation swimming, breathing, or relaxation training. Of course, regular classes preferred (at least 3 times a week). And very ideal if you will be able to diversify the activity: for example, one day — swimming, the second day of the walk, the third day of the exercise on the Mat.
The first trimester
When exercising is very important to consider the duration of pregnancy. Thus, in the first trimester to exclude the exercise for the abdominal muscles, because they may lead to early termination of pregnancy. But the emphasis is done on strengthening the muscles of the perineum and the arch of the foot. Right now you need to begin to learn to breathe correctly and deeply relax.
Perfect exercise :
For the arch of the foot . Sit, lean on hands, allocated in the sides and back a little. Put your left foot on your right. Make a circular motion with the left foot to the right and to the left by 3-4 times. Then take the original position. The same — the right foot. Repeat each leg 5 times.
For the muscles of the perineum . Sit (legs extended forward, hands resting on the floor in the back), bend your knees. Spread the knees, connecting the soles. Then connect the knees. Take the initial position. Repeat 6-8 times.
Exercise on respiration . Lie on your back with your legs straight. One hand lay on his stomach, another on his chest. Alternate breathing chest and belly. 3 times when inspiration should rise the hand lying on the abdomen; and 3 times, lying on his chest.
The second trimester is considered the safest for sports, so it is now possible to start doing exercises to strengthen the abdominal muscles, back, legs, to increase joint mobility. But please note: at the beginning of the second timester better to avoid the supine position, as it can cause dizziness and even mild nausea. And at the end of the second trimester you need to be careful with the standing position. Due to the increased load on the spine in this position, it is better to execute no more than one third of all the exercises, are of fundamental importance on your hands and knees, sitting, lying on your side.
For your back . Stand on all fours. First rotten back down, then lignite your back upward like a cat. Repeat 4-8 times. Do the exercise smoothly, without jerks, at the maximum amplitude.
For the legs, hips: Lie on your side propped up on the arm, the other arm lay in front of him. Do the foot moves forward-back, the leg on the floor keep. The foot must remain parallel to the floor, toes stretched themselves. Repeat 7-8 times. Then repeat the exercise on the other side.
Complicated version of the exercise: starting position is the same, the foot parallel to the floor. Make large swings up straight leg (7-8 times) and then frequent small “springy” Mahi.
For the abs . Sit on the floor, use a large pillow to maintain the back and paleodunes on them. Your knees should be almost at chest level. Keep your hands straightened before a wider spacing between the knees. On the exhale, slowly lift your back with pillows, pull the chest to the knees. Get down on the pillow and inhale. Begin to regularly do this exercise with approach 1 to 5 repetitions and gradually bring to 15 approaches.
For the muscles of the perineum . Sit down “Chinese” (this provision is often called “the butterfly”) – feet together, knees apart. Gently lower your knees to the floor, using his hands.
In the last months before birth moves the diaphragm, which means that often there is shortness of breath. It is therefore particularly useful exercises that deepen the breath. In addition, studies in this period focused on improving blood circulation in all organs and systems. In preparing the program for the third trimester of training intensity always decreases, reducing the load on the legs and amplitude of their movements. Excluded tilts the torso forward, and the original standing position can be used only in 15-20% of exercises.
The muscles of the arms, waist, chest, back . Sit on the floor cross-legged (tailor posture). The back straight. Straight arm pull to the side so that the tips of the fingers touch the floor. Inhale: Raise your left arm and torso to the right. Right hand lay on the floor at the right knee and let your right elbow to bend. Hold the hips on the floor, feel the stretch along the left side of the body, from the tips of the fingers of the left hand to your waist. (Don’t worry if your right elbow touches the floor – it doesn’t matter.) Exhale: Squeeze your abdominal muscles and bring the torso and arms to the starting position. Repeat 6 times per side, alternating sides each time.
For the abdominal muscles and pelvic floor muscles, inner thigh: Inhale deeply. Exhale – Tighten the abdominal muscles ( pull your belly), flatten your abdomen. Let the lower spine rounded (arch back). Try to keep the rest back flat, don’t fall back. At the same time tighten the muscles of the pelvic floor.
Inhale: Gently relax your abdominal muscles and pelvic floor. Align the back and return to the starting position. Use hands, resting on the ankle joints to help yourself. Repeat 4-6 times.
For the legs, hips: Lie on the floor with knees bent feet. Place your hands flat at your sides. Tighten your abdominals and slowly begin to slide the heel of the right foot on the floor until the leg is fully straightened. Toes stretched. Your lower back should remain on the floor.
Then lift right leg straight up towards the ceiling, bend your fingers at yourself and feel how stretched the rear surface of the feet. The buttocks must remain on the floor. Leg lift to a comfortable height, the knee should not bend.
Then the slightly procognia right leg at the knee, take her aside and expand the internal surface of the thigh to the ceiling. No matter how low you can take the leg out to the side. The main thing is that the pelvis remains pressed to the floor.
Lower your leg to the floor and bend your knee back to the starting position.
Repeat the exercise 4 times each leg, alternating sides.
Tips from Friso:
The main principle of charging for pregnant women – do not hurt. Always consult with your obstetrician / gynecologist if you have some contraindications. It is advisable to work with an experienced coach, or in the special unit for pregnant women.
Learn to listen and to understand yourself. Your body will tell what is good and what should be discarded. Also, watch for a pulse. After class, it should not exceed 140 beats per minute.
Stop, if you feel tired, discomfort, or if the baby starts to move.
To control their condition, use the “talk test”: each exercise should be done so that when this is complete you can safely talk. If you are short of breath or failure in the rhythm of speech, the load should be reduced to a comfortable level.