A useful exercise for pregnant women gymnastics, yoga, water aerobics
Lesson for pregnant women is an important part of preparation for future childbirth, and most importantly – the first way to maintain the health of mom and baby. Every woman during pregnancy at the same time and waits, and fears the day when her child will be born. Because of the friends and acquaintances she knows that childbirth is extremely painful and unpleasant process. Moreover, there are lots of stories about how traumatic they were for mom and baby.
To defeat this fear to gain confidence and to facilitate the birth process, was invented courses for moms where you can get acquainted with the main types of breathing and to learn the correct breathing exercises, to learn how to effectively push and to relax, to relieve pain, develop abdominal muscles, perineum, and pelvis.
What to choose?
Today a huge range of activities, but the expectant mother will be enough of 1-2 courses. First, because in preparation for the birth of the baby, time is likely to be sorely missed because of the need to equip the nursery to create a safe environment at home and to buy a bunch of baby things. Secondly, we must not forget about proper rest and a good sleep, because this will have an impact on the health of mother and baby's health. To leave need to be rested so let's look at what to do in the first place?
School of the future maternity
A special theory class for pregnant women, will allow you to prepare for childbirth and the appearance of a child in the house. These courses will tell you:
- about nutrition and behavior during pregnancy
- about the harbingers of birth and battles (how they happen, what to do, how to behave and where to call if labor began)
- about the dowry for the mother and baby (specifically, what to take with you to the hospital and that must be the house after returning with the child)
- the medicine Cabinet is permitted and necessary medicines for children, cosmetics for children (baby powder, creams, diapers)
- about breastfeeding
- about artificial feeding and lures
- about the possible diseases among infants, symptoms and prevention of their occurrence.
Mentioned tips for expectant mothers is especially useful if you have a first child. Knowing the basics of the care and treatment of the child, you will be safer to expect his birth, and fewer will face difficulties because of ignorance. Of course, you can read about it in the literature, but still, the advice of a competent pediatrician and the opportunity to resolve all internal doubts will be useful.
That's all for the theory. And what experience is necessary for the woman "in position"?
Swimming classes for pregnant women – one of the most secure in the position, because there is a risk of falls, sprains and injury. At the same time, water aerobics or swimming is only allowed in a healthy condition without complications, so maybe you should consult a gynecologist, only he will tell you what is helpful for pregnant women.
The most secure style of swimming – the usual "crawl" or "crawl back". Remember that swimming classes for pregnant women – not sports Olympics, breathe easy, don't overexert yourself and don't forget to relax. Now your max distance swim of 150-200 meters. At the first feeling of tired you can lie on your back and just lie on the water, relax tense muscles of the back, arms and legs. To facilitate swim swimming boards.
If you love to dive, do not deny yourself this pleasure. This will help you learn to control your breathing, which is very useful during childbirth. By the way, it is believed that the woman who may for a long time to hold your breath, the easier it is birth.
For those who can't swim or is afraid of excessive stress, invented water aerobics for pregnant women. These exercises are performed as regular aerobics (such as running, walking with weights, swimming boards), only a small depth.
Why swimming and water aerobics for pregnant women? First, improving women's health – improves metabolism, heart work, circulatory system, improving blood pressure. Secondly, it is a guaranteed option of weight control and the possibility of getting rid of common effects of pregnancy is stretch marks and varicose veins, because the water gently massage the skin. Third, reducing the load on the joints and especially the spine, which is a huge stress due to the rapid increase in the weight of the child. Fourth, developed a special breathing technique that helps with more easily overcome fights, attempts and childbirth.
In the end, improves the mood in pregnant women, and hence have the baby she is expecting.
Yoga for pregnant women
As in the case of swimming, prenatal yoga classes, which can bring both benefit and harm must be strictly consistent with manages your gynecologist. Not recommended yoga:
- with the threat of miscarriage
- with hypertonicity of the uterus
- when placenta previa
- hypertension or hypoxia
- when toxicosis second half of pregnancy
- in diseases of the cardiovascular system
- in the first and last trimester of pregnancy.
Having received medical approval to start training. If you did yoga before pregnancy and possess her technique to perfection to continue his studies and you can yourself at home. If you find this new hobby, better to start with the help of the instructor. Better yet, start exercising before pregnancy, to body time to prepare for such heavy loads.
Of course, exercise for pregnant women yoga carries enormous benefits:
- increases elasticity of muscles and ligaments for childbirth
- strengthens the spine
- developing special breathing technique, which can greatly ease labor and delivery
- accelerating the recovery process after childbirth.
In addition, with the help of special exercises it is possible to change the wrong presentation of the child in the womb, to change the tone of the uterus and to avoid many complications in childbirth.
Fitness for pregnant women
Under the implied fitness courses for pregnant fitball (big ball), exercises, sitting or lying down, as well as Hiking. They are all designed to improve stretching and working muscles and allowed almost everyone, except in cases of serious abnormalities in pregnancy.
How to do?
Rules for physical activity for pregnant women are the same as for non-pregnant:
- to perform the exercises in the morning
- not to do them on an empty stomach and immediately after a meal
- dress in light breathable clothing to avoid the risk of overheating and fainting, use comfortable shoes
- not to engage on a slippery floor (preferably on a rubber Mat) to eliminate the risk of injury
- not to overwork.
You can't do?
A class for pregnant women prohibited for any mood and in any trimester? There are strict prohibitions on:
- horseback riding
- active water sports – surfing, water skiing, amusement rides
- scuba diving (because of the risk of oxygen starvation)
- the long runs
- winter sports (skis, skates, snowboard)
- deep slopes and subsidence
- jumps (including diving into water from a height), sudden movements.
Remember about the main thing! Physical activity is only good in moderation and will benefit you and your child, if you approach it wisely.
First, talk with your doctor, get his approval for the occupation of a particular sport.
Second, do only pregnant loads, it is not necessary to run marathons to conquer the mountain tops, the activity needs to be calm and safe.
Third, it is not peretrudites, the first feeling tired or unwell, take a break.
Fourth, healthy eating is an integral part of any physical activity, whether it be fitness or swimming, so eat more vitamins, fresh fruit and vegetables, meat and fish, less carbs, fats (fizzy drinks and burgers are better excluded from the diet).
And, of course, you should always have time for a good full sleep because of all the sleepless nights you have ahead!