Fitness for pregnant women
Long gone are the days when it was believed that a pregnant woman should lie in bed, to protect yourself and baby from unwanted consequences. Today do so very rarely, mostly all woman pregnancy remains active both physically and socially. In this article I want to tell you how fitness for pregnant women.
The main and other rules
Before a pregnant woman starts to do something, it must consult with your doctor to get his permission for this activity. After all, there are situations when a lady feels like normal, but the various threats to her baby there. Therefore, if a woman in the position he wants to engage in any sport, she should definitely ask for permission from their local gynecologist. What about classes, that fitness for pregnant women can be varied. So, women in the position in the first place recommend water exercises, they are most suitable for this category of people, because no increase in body temperature (unlike gym training), are also decrease swelling, especially in the last months of pregnancy, is no big load on the muscles and spine. Also, starting the exercises, you need to know that in the early months of pregnancy should during workouts to consume more fluids than usual, and in the last months – less. As for the food, it must be more nutritious. In the third trimester forbidden exercises that are performed in the position "lying on back".
The benefits of exercise
That gives useful fitness for pregnant women? Thus, there exists a complex positive aspects. First and foremost, the woman coached your muscles, which is always useful. In parallel, strengthening the pelvic floor muscles that will help during labor. Sport activities significantly reduce the toxicity, until his disappearance from the earliest time. Various exercises help the pregnant woman to avoid such problems as constipation, which suffers most of the ladies in position. And, most importantly, fitness for pregnant women is communication with other people, good mood and lot of positive emotions and laughter, which is always useful not only the expectant mother but also her baby.
Besides the fact that the woman may be contraindicated fitness for pregnant women for special medical reasons, it is also important to know what best to avoid in training. This is strength exercises. They are contraindicated to women in position, otherwise there is great risk of losing a child. Of exercises unwanted various kicks, jumps, sudden movements. It is also important to remember that the lady in position need to take it easy, classes don't have to bring muscular pain. As for yoga, I can't practice different "inverted" poses.
Pilates is a great fitness classes for pregnant women. What advantages exist in the sport for pregnant women?
- The development of the pelvic floor muscles that are actively in the process of labor.
- Maintaining the posture that gives the baby in the womb has enough space for life, and the woman the opportunity to avoid problems with the spine.
- Learning the correct breathing, various breathing techniques, and it is very needed during childbirth, especially during battles.
- These exercises are good for muscles: gently train them and teach proper relaxation.
- It is important that Pilates is in most cases helps to avoid cramps, varicose veins and edema – possible satellites pregnant.
Choosing the gym, a woman should give preference to dynamic, not static exercises. It is important that such classes should teach the lady how to breathe, how to stretch and relax the right muscle groups (this is very useful during labor). Also very useful for women will be stretching that comes from gymnastic exercises.
This sport is useful for pregnant women for the simple reason that while in the water and do not give any sudden movements, the woman doesn't load your body does not sweat. These classes often recommend the ladies that are during pregnancy, weight gain, water this problem will help you put. Good in the water and for those who suffer from edema, which is when regular classes stop worrying.
Pregnant women also love to practice yoga. These classes are useful, because they help the expectant mother to relax, to feel relief, with proper exercise, even to cope with some problems. However, it is important to remember that not all poses can be applied to the ladies in position, it is better to talk with experts.
If the woman doesn't know what sport to give preference, for it will approach a fitness club for pregnant women, such today, there are many not only in the big cities. So, on the data classes are collected by ladies in position (otherwise, a woman can do with ordinary people, choosing a safe exercise), working under the strict supervision of a specialist, who carefully ensures that pregnant is not overtired and did everything right, not excessively loading your body. It is also important to say that the study of women of the first and third trimester are different, it also allows the coach in the classroom, and group training is mainly divided into pregnancy.
Every woman knows that the most dangerous period is the first trimester. Because here there is a huge risk of losing a child. Therefore, at this time, the lady has to be extremely cautious. It is also important to pick the exercises that will be entirely safe for pregnant women. So what blocks should be fitness for pregnant women (1st trimester)? First and foremost, this is a warm-up, breathing techniques, and healthy safe exercise.
What to do in the first trimester?
You must first warm up. So as a woman in this period, it is not recommended to take it easy, warm-up is quite simple. First you need to stretch your neck muscles: to do this you need to be straight and make a few head tilts in one direction and then the other. The maximum you should try to stretch the muscle, not perenapravit her. The following exercise: in a standing position you need to stretch into the sides of his arms as if to stretch a hand from the body. To do so several times. It is important to remember that performing these exercises, you need to keep your back straight. It is also important at this time to practice your breathing. You need to be as straight as possible, as if straining upwards. You should breathe as Pilates, to think that between the edges of the clipped ball, which is necessary to blow, to fill with air. To do so requires approximately 10 breaths. And only now can you begin to exercise.
It is important to remember that the safe should be fitness for pregnant women. Exercise does not have to be power. First: "floating". This woman is on all fours, hands shoulder width apart, legs slightly apart. Now you can start to sail, alternately pulling one arm and the opposite leg. The exercise is repeated for 6-8 times. Followed by a small respite. The next move is "cat". For this woman is again in previous position, she need to arch your back up, not raising his head. Then comes the relaxation, the woman stretches the chest down. However, it is important to remember that it was not necessary in this exercise, try to bend down, this creates unnecessary strain on the spine. Number of repetitions: approximately 5. Again, a little rest. Another exercise that can be practiced in the first trimester: "saw". To run the lady sits on the floor, spreads his legs, pulling on my socks, also parallel to the floor, extending his arms. To breath how would you need to twist to one side, and on the exhale, unwind to another. It is necessary to watch that the buttocks do not lift off the floor and the knees not bent.
You can also practice fitness for pregnant women at home. Exercises should be arranged with a specialist, because only he can tell you what you should choose a woman if it has some problems. Doing it yourself, be sure to follow the recommendations of the coach and not to forget about caution.