Fitness for pregnant women
For a long time passed those times when it was believed that a pregnant woman should lie in bed to protect herself and the baby from undesirable consequences. Today, this is rarely done, mostly the woman's entire pregnancy remains active both physically and socially. In this article I want to talk about how useful fitness for pregnant women.
The main and other rules
Before a pregnant woman begins to do something, she must necessarily consult with the attending physician, take his permission for such activity here. After all, it is not uncommon for a woman to feel normal, but there are various threats to her baby. Therefore, if a woman in the situation wants to do some kind of sport, she must ask permission from her local gynecologist for this. As for classes, fitness for pregnant women can be varied. So, women in the first place are recommended by water exercises, they are most suitable for this category of people, because there is no increase in body temperature (in contrast to training in gyms), and edema is also excellent, especially in the last months of pregnancy, and the spine. Also, when starting classes, you need to know that during the first months of pregnancy, you should consume more fluid during training than usual, and in the last months - less. As for nutrition, it should be more caloric. In the third trimester, exercises that are performed in the "lying on the back" position are prohibited.
The benefits of exercise
What is useful about fitness for pregnant women? So, there is a whole range of positive sides. First of all, a woman trains her muscles, which is always useful. In parallel, the muscles of the small pelvis strengthen, which will help during labor. Also, playing sports significantly reduces toxicosis, until its disappearance at the earliest possible dates. Various exercises help the pregnant woman avoid problems such as constipation, which affects most women in the situation. Well, most importantly, fitness for pregnant women is communication with other people, good mood, and also a lot of positive and laughter, which is always useful not only for the future mother, but also for her baby.
In addition to the fact that a woman may be contraindicated in pregnancy for pregnant women on special medical indicators, it is also important to know what is best to avoid in training. This is strength training. They are contraindicated for women in the situation, otherwise there is a huge risk of losing a child. Of the exercises are undesirable, various legs, jumps, sharp movements. It is also important to remember that a lady in a position can not be overextended, classes should not bring muscle pain. As for yoga, you can not practice various "inverted" poses.
Pilates - excellent fitness classes for pregnant women. What advantages exist in this sport for a woman in position?
- The development of pelvic floor muscles, which are actively working in the process of labor.
- The maintenance of posture, which gives the baby in the womb enough space for life, and a woman the opportunity to avoid problems with the spine.
- Training in proper breathing, various breathing techniques, and this is very necessary during childbirth, especially during labor.
- Classes are useful for muscles: they gently train and teach competent relaxation.
- It is important that Pilates in most cases helps to avoid seizures, varicose veins and edema - possible companions of a pregnant woman.
Choosing gymnastics, a woman should give preference to dynamic, rather than static exercises. It is important that such exercises should teach the lady to breathe properly, correctly stretch and relax the necessary muscle groups (this is very useful during labor activity). Also very useful for a woman will be stretching, which gives gymnastic exercises.
This kind of sport is useful for pregnant women for the simple reason that the exercises in the water do not give sharp movements, the woman does not load her body, does not sweat. These classes often recommend to those ladies who gain weight during pregnancy, water with this problem is an excellent help to cope. Good lessons in the water and for those who suffer from swelling, which in regular classes no longer bother.
Women in the position also like to practice yoga. These sessions are useful in helping the future mother relax, feel relieved, with proper exercise, even cope with some problems. However, it is important to remember that not all poses can be applied to women in the situation, it is better to talk with specialists about this.
If a woman does not know which sport to give preference to, a fitness club for pregnant women will suit her, there are a lot of such today not only in big cities. Thus, only ladies in the situation are going to these sessions (otherwise a woman can engage with ordinary people, choosing safe exercises for herself), working under the strict supervision of a specialist who closely watches that pregnant women do not overwork and do everything right, not loading excessively your body. It is also important to say that the first and third trimester women's classes are different, this is also taken into account by the coach in the class, and the groups of the trainees are mainly divided in terms of pregnancy.
Every woman knows that the most dangerous period is the first trimester. After all, there is a huge risk of losing a child. Therefore, at this time, the lady should be extremely cautious. It is also important to choose the set of exercises that will be extremely safe for a woman in position. So, what blocks should fitness for pregnant women consist of (1 trimester)? First of all, it's warm-up, breathing techniques, and also useful safe exercises.
What to do in the first trimester?
First you need a warm-up. Since a woman in this period is not highly recommended to overexert, the warm-up will be quite simple. First you need to stretch the muscles of the neck: for this you need to become straight and make several head inclinations then one way, then the other. The maximum you need to try to stretch the muscle, not overextending it. The next exercise: in the standing position, you need to stretch out your arms and, as it were, stretch out one or the other hand from the trunk. So do it several times. It is important to remember that by performing these exercises, you need to keep your back straight. It is also important at this time to practice your breathing. To do this, you need to become as level as possible, as if stretching upward. You need to breathe as in Pilates: imagine that there is a ball between the ribs, which must be blown off, then filled with air. Do about 10 breaths and so on. And only now you can start the exercises.
It is important to remember that fitness should be safe for pregnant women. Exercises should not be forceful. The first of them is "swimming". To do this, the woman is on all fours, arms are shoulder-width apart, legs are also slightly apart. Now you can begin to swim, pulling one arm and the other leg in turn. The exercise is repeated 6-8 times. Then follows a short respite. The next movement is "cat". For this, the woman again becomes in the previous pose of the "table", she needs to bend her back as much as possible, without raising her head. Then there is relaxation, the woman is stretched chest down. However, it is important to remember that you should not try to bend down in this exercise, this creates an extra burden on the spine. Number of repetitions: approximately 5. Again, a small rest. Another exercise that can be practiced in the first trimester: "saw". To do this, the lady sits on the floor, spreads her legs, pulling her socks, also spreads her hands parallel to the floor. On inhalation, it is necessary, as it were, to twist in one direction, and on an exhalation to be untwisted in another. In this case, you need to make sure that the buttocks do not come off the floor, but the knees do not bend.
You can also practice fitness for pregnant women. Exercises should be agreed with a specialist in advance, because only he can tell what to choose a woman, if she has certain problems. Doing alone, you must follow the recommendations of the coach and do not forget about caution.