Physical education classes of
At the normal course of pregnancy physical activity is as necessary as a sufficient dream or good nutrition. For this reason future mothers are recommended to master special gymnastic complexes which not only will bring benefit to health, but also will help to be prepared for childbirth.
during pregnancy and childbirth intra belly pressure sharply increases and that to constrain it, strong, elastic muscles of an abdominal tension and pelvic bottom are necessary, the women who are going in for physical culture during pregnancy have hypostases and extensions on skin of a stomach and hips much less often.
Regular trainings help formation of the correct breath necessary with labor, prepare warmly - vascular system for the raised loadings, increase inflow of blood to vessels of a uterus and a placenta that provides the best supply of oxygen and nutrients to a fruit. Physical training reduces risk of complications (bleedings, weakness of patrimonial activity, etc.) it helps to be restored quicker after the delivery. At last, exercises is a powerful psychotherapeutic factor thanks to which it is possible to avoid a depression during pregnancy and after the delivery.Skills of physical training are necessary for
and at the time of delivery as during the most responsible period of childbirth - attempts muscles of the giving birth woman are actively involved. One of necessary skills in the labor acquired when performing special exercises for pregnant women is ability to strain one groups of muscles, completely weakening others.
When the risk exceeds advantage?Adequate physical activity is necessary for
not only healthy pregnant women. The reasonable, dosed gymnastics is appointed even to women with serious chronic diseases: diabetes, hypertensive illness, pathology of kidneys, hearts, thyroid gland. However there is a number of states at which any gymnastics is absolutely contraindicated.
K to them belong:
- existence sharp (for example, SARS) or aggravations chronic (pyelonephritis, gastritis, cholecystitis) diseases;
- threat of interruption of pregnancy on any term, and also existence of abortions on this term of pregnancy in the past;
- bleeding from a genital tract, prelying or a low arrangement of a placenta;
- the early toxicosis of pregnancy which is followed by vomiting;
- gestoz - the disease of the second half of pregnancy which is followed by increase of arterial pressure, hypostases and emergence of protein in urine;
- abundance of water.
Krom of the established diagnoses, exist signs at which emergence it is necessary to stop immediately training and if they appear during each occupation, then at all to refuse gymnastics:
- of pain in the bottom of a stomach, constant or skhvatkoobrazny;
- the increase of a tone of a uterus which is not taking place right after the end of exercise;
- emergence of unusual allocations from a vagina;
- of dizziness, sight violation;
- emergence of difficulty of breath, emergence of short wind, pains in heart;
- increase of arterial pressure more than 140 / 100 mm of mercury. or pulse rate increase more than 120 beats per minute during training (pulse rate has to return to normal in 5 minutes after the end of exercise);
- rough stirs of a fruit during training or a long absence of stirs after its termination.
Before starting occupations, it is necessary to get support of the gynecologist observing you.
a choice Problem
Approach to occupations has to be individual and first of all depend on what level of preparation you had before pregnancy.
to the Trained women the level of physical activity right after establishment of the fact of pregnancy needs to be lowered on a third. There are sports, occupation which during pregnancy it is extremely undesirable. First of all, it is injury-causing sports, all game sports, also jumps and vibration, a raising of weights over 3 kg and smaller above a humeral belt are contraindicated. Optimum sports are walking, swimming, cross-country skis.
Krom of these classical sports, also the special techniques adapted for pregnant women exist.
the Gymnastics on a fitball - a big gymnastic ball - trains sense of equilibrium, coordination of movements, allows to train those groups of muscles which when performing usual exercises are not involved. At the same time the muscles which are not involved when performing exercises remain weakened that allows to avoid overfatigue.
Pilates - a set of exercises for all body which develops flexibility and mobility, called by name the developer of this system Joseph Pilates. Exercises strengthen the deep muscles fixing normal position of a backbone and internals. Carry to such muscles okolopozvonochny, muscles of an abdominal tension, a pelvic bottom, a waist. Thanks to continuous trainings the woman manages to avoid the back pains connected with the shift of the center of gravity of a body at increase in term of pregnancy, Besides, Pilates promotes increase in tensile properties of tissues of crotch, “disclosure“ of coxofemoral joints - to relaxation of sheaves that allows a joint to work in bigger amplitude, and also trains in the isolated tension of muscles of an abdominal tension, i.e. the skills necessary in labor.
of the Yogi. Occupations by yoga are directed to formation of a bearing, strengthening and an extension of the articulate and copular device, and also to restoration of psychoemotional balance, strengthening of nervous system. The yoga improves blood circulation, helps to cope with fatigue, hypostases, headaches and locks, is the cornerstone of any respiratory gymnastics and the technician of relaxation (relaxation). Asanas (special poses) of yoga promote a backbone pulling, relaxation and an extension of muscles of a basin, strengthening of muscles of an abdominal tension, “disclosure“ of coxofemoral joints, etc.
If you before pregnancy did not play sports regularly (2 - 3 times a week), then your choice has to stop on special occupations for pregnant women: physiotherapy exercises, improving swimming, respiratory and relaxation trainings. Ideal option are individual trainings with the instructor. Special groups are more available to future mothers. It is good if the structure of such group is constant and uniform in pregnancy term.
during occupations needs to avoid an overheat and dehydration. The room for occupations has to be well aired, but without drafts, optimum temperature about 20 º S. Sleduyet to avoid trainings in stuffy and damp rooms, and also to put on too warmly. The correct breath is of great importance: you breathe slowly, a nose, a breath do exercises at an intense stage, exhaled - on relaxation. Classes should be given in two hours after and for an hour to food.
Everything is good in its season
In the first trimester of pregnancy (till 12 weeks) to unprepared future mothers who before pregnancy did not play sports in general or were engaged occasionally should stop on walks, breathing exercises, relaxation, exercises for strengthening of muscles of a crotch and the arch of foot. The arch of foot tests considerable overloads in late terms of pregnancy therefore it is important to prepare it already now. At the same time in days, the corresponding periods according to an individual calendar, it is better to avoid any physical activities. At this stage it is important to exclude exercises on muscles of an abdominal tension.Skills of physical training are necessary for
trainings gradually, from 10 - 15 minutes, at the same time your state has to be designated by the term “comfortably“ - any occupations “through I cannot“. If you did not play sports earlier, then your first occupation will consist only of warm-up and the finishing part. Then gradually add exercise from the main part.
the First trimester
we Will give an approximate set of exercises for the first trimester of pregnancy which suits also for unprepared mothers.
of Exercise of warm-up absolutely simple. They are familiar to all on a complex of morning exercises. - costing a starting position, legs at shoulder length.
- On a breath shoulders up, on an exhalation - down. to allocate shoulders for
- On a breath back, on an exhalation - forward,
- Roundabouts shoulders forward and back.
- the Ducking to the right - to the left, forward - back.
- Slow roundabouts head.
- Slow, quiet walking (1 - 2 minutes).
- Walking with assignment (on a breath) back the hands bent in the elbow joints, and their data before a breast (on an exhalation) which are also bent in elbows (1 - 2 minutes). the Starting position - costing
- (hands on a nape, elbows forward), to Part elbows (breath). To accept a starting position (exhalation). To repeat 6 - 8 times.
- the Starting position - sitting on a floor (hands on a belt, legs at shoulder length). To raise hands in the parties with turn of a trunk (breath). To accept a starting position (exhalation), the Same is in other party (3 - 5 times).
- Sitting (legs are extended forward, hands behind rest against a floor) to bend legs in knees (exhalation). To part knees, having connected soles (breath). To connect knees (exhalation). To accept a starting position (breath). To repeat 6 - 8 times.
- Sitting to lean on the hands which are taken away in the parties and it is a little back. To put the left leg on right. A roundabout the left foot to the right and to the left on 3 - 4 times. To accept a starting position. The same is the right foot. To repeat each leg 5 times.
- Lying to bend on one side (a hand under a cheek, legs are extended) legs and to tighten knees to a stomach (exhalation). To accept a starting position (breath). The same is on other side. To repeat 3 - 4 times.
- Slow, quiet walking.
the Finishing part - relaxation
- Lay down on a back. Bend legs in knees and put a foot on a floor, relax muscles of buttocks. Without straining, slightly extend back part of a neck. At the same time the chin will approach a breast, but the throat has to remain weakened, and the head - to lie on a floor. Close eyes. On an exhalation relax shoulders and softly press them to a floor. The relaxed hands are slightly divorced in the parties, palms up, fingers freely of a polusognuta.
- Lower legs one for another on a floor, extending them from a hip to a heel. Slightly part socks of legs in the parties. At the end of each exhalation hold the breath for a second and lower (as if immerse in a floor) a back, a basin, hands, a nape - it will be natural continuation of the respiratory movement. Try to exhale completely from lungs all residual air, and then the breath will follow by itself, naturally.
- Continue to breathe exactly. Concentrate attention on a face. Face muscles have to relax. Corners of a mouth are weakened, eyes are closed (eyes not to drive).
Important musclesOn any term of pregnancy needs to practise in tension and relaxation of muscles of a pelvic bottom several times a day: to strain them during a breath and to relax during an exhalation. This exercise can be done during performance of any daily affairs, and the acquired skill will help you to control the state at the time of delivery (in time to relax a crotch at the request of the midwife at the fruit head birth that will promote advance of a fruit on patrimonial ways and will help to avoid gaps).
In the second trimester of pregnancy (with 13 - y on 32 - yu week) the condition of the pregnant woman is stabilized by
, it is the safest period for exercises and sport. Complexes of warm-up and the finishing part - identical to all pregnancy, the only contents of the main part of exercises changes. In a complex of occupations enter the exercises on strengthening of muscles of a back, a press, legs increasing mobility of joints into this period. Due to the increase in load of a backbone in a standing position no more than one third of exercises is carried out.
- Slow, quiet walking (2 - 4 minutes).
- Should raise the right hand a little up, left - aside; to take away at the same time left leg back and to lift, without bending in a knee (breath). To accept a starting position (exhalation). The same is other leg, changing position of hands. To repeat 3 - 4 times.
- From a standing position to sit down, hands - down and then (exhaled) back. To accept a starting position (breath). To repeat 4 - 6 times. the Starting position - costing
- , hands are connected behind. To lower hands down, to cave in in chest part of a backbone, pulling in at the same time buttocks (breath). To accept a starting position (exhalation). To repeat 4 - 6 times.
- Sitting on a floor (hands on a belt, legs are widely divorced) to touch by the right hand of a sock of the extended left leg (exhalation). To accept a starting position (breath). To repeat 4 - 6 times, serially changing a hand and a leg.
- On all fours to bend a backbone in lumbar part (exhalation). To curve a backbone up - “a cat`s back“ (breath). To repeat 4 - 6 times.
- Being kneeling, to sit down on heels, resting hands against a floor (exhaled). To take away hands for a back, to rest against a floor, to lift a basin (breath). To accept a starting position. To repeat 3 - 4 times.
- Lying on a back (hands along a trunk, legs are bent in knees) to raise and part legs (breath). To accept a starting position (exhalation). To repeat 3 - 4 times.
- Lying on a back (legs are bent in knees and are attracted to a stomach) to carry out “bicycle“ of 6 - 10 times. Not to hold the breath.
- Slow, quiet walking (2 - 4 minutes).
the Third trimester
before childbirth at the expense of diaphragm shift often arises in recent months short wind therefore exercises which deepen breath are especially useful and reduce developments of stagnation in a lower body, in legs. Carry out them mostly lying or sitting, slowly, smoothly and measuredly. Exercises should be carried out in that volume in which loading does not cause unpleasant feelings.
- Slow, quiet walking (2 - 4 minutes). the Starting position - costing
- , hands on a nape, elbows forward. To part elbows (breath). To accept a starting position (exhalation). To repeat 6 - 8 times.
- the Starting position - sitting (leaning on the hands put behind the back), the left leg is extended and lies on right. A roundabout of the left foot in different directions on 3 - 4 times. The same is the right leg. Breath is any. To repeat 2 - 3 times.
- the Starting position - sitting, resting hands behind the back. With turn of a trunk to transfer the right hand to left (exhaled). To accept a starting position (breath). The same is in other party. To repeat 3 - 4 times.
- Being on all fours, to bend a backbone in lumbar part (exhalation). To curve a backbone up - “a cat`s back“ - (breath). To repeat 4 - 6 times.
- Being on all fours, to sit down on heels (exhalation). To accept a starting position (breath). To repeat 2 - 3 times.
- the Starting position - lying on one side (the hand which is from below is extended forward and bent in an elbow, another - along a trunk). To lift the top part of a trunk, resting on an elbow (exhaled). To accept a starting position (breath). To repeat 2 - 4 times on each side.
- the Starting position - lying on one side (a hand under a cheek, the second - along a trunk). To bend legs in knee and coxofemoral joints (exhaled). To accept a starting position (breath). To repeat 3 - 4 times on each side. Costing
- , serially to relax muscles of a neck, a trunk, hands with turn of a trunk in the right and left parties. Breath is deep, any. To repeat 3 times.
- Slow, quiet walking (2 - 4 minutesű).