A useful lesson for pregnant women is gymnastics, yoga, aqua aerobics
Pregnancy training is an important part of preparing for future childbirth, and most importantly - the first way to maintain the health of mom and baby. Each woman during pregnancy at the same time and waits, and is afraid of the day when her child will be born. After all, from friends and acquaintances, she knows that childbirth is an extremely painful and unpleasant process. Moreover, there are many stories about how traumatic they have become for mother and baby.
To conquer this fear, to gain confidence and to facilitate the process of birth as much as possible, we have devised courses for future mothers, where one can get acquainted with the basic types of breathing and learn proper breathing exercises, learn how to effectively push and relax in order to alleviate pain, develop abdominal, perineum and pelvic muscles .
What to choose?
Today the choice of classes is huge, but the future mother will have enough 1-2 courses. Firstly, because in preparation for the birth of a baby, the time will most likely be catastrophically short, because you need to equip the nursery, create a safe home atmosphere and buy a bunch of children's things. Secondly, we must not forget about a full rest and a good sleep, because it will affect the health of the mother, and the health of the baby. You need to approach rituals rested, so let's analyze what is better to do first?
School of future motherhood
A special theoretical lesson for pregnant women, will prepare for childbirth and the appearance of a child in the house. On such courses you will be told:
- about nutrition and behavior during pregnancy;
- about the precursors of childbirth and bouts (how they occur, what to do, how to behave and where to call, if labor has begun);
- about the given for the mother and the baby (in particular, what to take with them to the hospital and what should be sure at home after returning with the child);
- about the first aid kit, the permitted and necessary medicines for the child, about cosmetics for children (powders, creams, diapers);
- about breastfeeding;
- about artificial feeding and complementary foods;
- about possible diseases among infants, their symptoms and prevention of their occurrence.
Mentioned tips for expectant mothers will be particularly useful if you have a first child. Knowing the basics of care and treatment with a child, you will calmly expect him to be born and less will face difficulties because of ignorance. Of course, this can be read in the specialized literature, but nevertheless, the consultation of the competent pediatrician and the opportunity to resolve all internal doubts will be more useful.
It's all about theory. And what practice is necessary for a woman "in position"?
Exercises in the pool for pregnant women - one of the safest in the situation, as here the risk of falls, stretching and getting injuries is excluded. At the same time, aqua aerobics or swimming are allowed only in a healthy state without complications, so it is better to consult a gynecologist beforehand, only he will tell what is useful for pregnant women.
The safest style of swimming is the usual "crawl" or "crawl on the back". Remember that training in the pool for pregnant women is not a sports Olympiad, breathe smoothly, do not overexert yourself and do not forget to rest. Now your maximum swim distance is 150-200 meters. At the first sensations of fatigue, you can lie on your back and just lie on the water, relaxing the tense muscles of your back, arms and legs. It is possible to facilitate the swim with special swimming boards.
If you like 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 a woman who can hold her breath for a long time is easier to give birth.
For those who do not know how to swim or are afraid of excessive stress, aqua aerobics for pregnant women is invented. These exercises, performed as in ordinary aerobics (such as running, walking, dumbbells, swimming boards), only at shallow depths.
What is good about swimming and aqua aerobics for pregnant women? First, the woman's health improves - metabolism, heart work, circulatory system improves, arterial pressure is established. Secondly, it is a guaranteed version of weight control and the possibility of getting rid of the frequent consequences of pregnancy - stretch marks and varicose, because the water gently massages the skin. Thirdly, the load on the joints and especially the spine, which is under tremendous stress, is reduced because of the rapid increase in the weight of the child. Fourthly, a special breathing technique is being developed, which helps with greater ease to overcome fights, attempts and childbirth.
In the end, the mood of a pregnant woman improves, which means that the baby she is waiting for.
Yoga for pregnant women
As in the case of swimming, yoga for pregnant women, whose employment can bring both benefit and harm, must be strictly coordinated with the gynecologist who observes you. Do not practice yoga:
- at threat of a miscarriage;
- with hypertension of the uterus;
- with placenta previa;
- with hypertension or hypoxia;
- with toxicosis in the second half of pregnancy;
- with anemia;
- in diseases of the cardiovascular system;
- in the first and last trimester of pregnancy.
Having received the permission of the doctor, you can begin the studies. If you practiced yoga before pregnancy and know its technique in perfection, you can continue the lessons yourself at home. If this is a new passion for you, start with the help of an instructor. And it is even better to start classes before pregnancy, so that the body has time to prepare for such heavy loads.
Of course, the occupation for pregnant women with yoga has great advantages:
- the elasticity of the muscles and ligaments to the delivery increases;
- strengthens the spine;
- develops a special technique of breathing, with which you can greatly facilitate contractions and childbirth;
- accelerated the process of recovery after childbirth.
In addition, with the help of special exercises you can change the wrong presentation of the baby in the womb, change the tone of the uterus and avoid many difficulties during childbirth.
Fitness for pregnant women
By fitness means courses for expectant mothers with a fitball (big ball), exercises from the position, sitting or lying down, as well as walking. All of them are designed to improve the stretching and work of muscles and are resolved by virtually everyone, except in cases of serious abnormalities in pregnancy.
How to practice?
The rules for physical activity for pregnant women are the same as for non-pregnant:
- perform exercises in the morning;
- do not make them on an empty stomach and immediately after eating;
- dress in light breathing clothing to avoid the risk of overheating and fainting, use comfortable shoes;
- do not engage in slippery floors (better - on a rubber mat) to exclude the risk of injury;
- do not overwork.
Than you can not do?
What occupation for pregnant women is forbidden at any state of health and in any trimester? There are strict prohibitions on:
- horseback riding;
- water active sports - surfing, water skiing, attractions;
- scuba diving (due to the risk of oxygen starvation);
- running for long distances;
- winter sports (skis, skates, snowboards);
- riding a bicycle;
- deep slopes and deflections;
- jumps (including diving into the water from a height), sudden movements.
Remember the main thing! Physical exercise is good only in moderation and will benefit you and your child if you approach it wisely.
First, consult with the attending physician, get his approval for doing this or that kind of sport.
Secondly, do only authorized for pregnant loads, do not run marathons and conquer mountain peaks, activity should be calm and safe.
Thirdly, do not overwork, with a first feeling of fatigue or ill health, take a break.
Fourth, a healthy diet is an integral part of any physical activity, be it fitness or swimming, so eat more vitamins, fresh vegetables and fruits, meat and fish, less carbohydrates, fats (sweet fizzy drinks and hamburgers are better excluded from the diet) .
And, of course, you should always have time for a good sleep, because all sleepless nights are ahead of you!