Fitness for pregnant women of
All know well what joke the motherhood can play with a figure. The excess weight which lost a stomach muscle tone, the stretched breast muscles, a weak back, the aching waist, a varicosity - by means of fitness of all these troubles it is possible to avoid or, at least, to minimize them. Doctors are not tired to repeat: that, how fast after the delivery to you will be possible to come to a former form, depends on how you spent 9 months of expectation of the child - lying on a sofa or in more - less active mode.Moreover process of childbirth at sports mothers takes place
easier, than at lazy - in - the first because trained heart, lungs and the corresponding muscles at this responsible moment help both the woman, and the child. And in - the second, in response to physical activity in an organism hormone endorphin which works as a peculiar anesthetic subsequently collects.
Consider changes of the pregnant woman
And still to close eyes to the fact that your body changed and demands to himself special approach, it is impossible. Even the most skilled and competent visitors fitness of the center should learn a lot of new about the body. In effect, training fitness - the program for pregnant women has to resemble your usual occupations a little. You remember, you not one now, now you two, and this second being will be dictated by your fitness - style for the next several months.
So, it is possible to train and it is necessary if to follow several important rules. In - the first, intensity of occupations has to be moderate. Keep in mind: during pregnancy at you pulse is speeded up also without physical activity. During occupations you strenuously breathe and sweat therefore you can not feel an overheat, but actually the fruit strongly overheats, and it is impossible to allow it in any way. On physical activity the fruit reacts increase of pulse to 10 - 30 beats per minute. Besides, the hard work of muscles demands the increased inflow of blood to them - and it means that the oxygen arriving with blood can not be enough for internals. Intense trainings can have sad and far-reaching consequences - for example, decrease in body weight of a fruit, premature birth and even an abortion. The general rules here are as follows: it is allowed to increase pulse rate not longer, than for half an hour, and no more, than to 125 beats per minute. Also do not forget about good rest between sets (and even repetitions).
the Black list fitness of exercises for pregnant women
Fitness - the program both aerobic, and power for pregnant women should be reconsidered. Twisting, and also various inclinations - what can bring a uterus to a state of a hyper tone gets to a black list and provoke an abortion. Since the second trimester, it will be necessary to appear from exercises which are carried out lying on a back - in such situation there is a risk of emergence of oxygen insufficiency at a fruit, and also blood supply of a brain of the pregnant woman can worsen. Too it is better to refuse vertical position, having replaced it with a rack on a lap with the emphasis on hands. In swimming the sharp movements and moves (so, the crawl stays behind scenes), and also a strong bend of a back are forbidden. In yoga for pregnant women asanas in the turned pose when legs appear above the head, and the strong extension capable to become the abortion reason are contraindicated. In the third trimester of the pregnant woman to be extremely careful during exercises on an extension: during this period the organism begins to produce special hormone relaksin which does joints by more pliable to facilitate passing of the child on patrimonial ways. Lost sense of proportion dislocation is guaranteed.by
At last, completely exclude the injury-causing movements - jumps, run, moves, deep squats. For this reason for pregnant women it is necessary to refuse tennis, riding, squash, the bicycle, rollers... In a word, there is a lot from what.
Aerobics for pregnant women
A what then remains? For example, moderate aerobic loadings like walking. It would seem, anything special and how many advantage - you strengthen warmly - vascular system, develops flexibility and endurance. All this very much is useful to you: actively working heart increases supply of oxygen both to muscles, and to a fruit; blood circulation improves, so, it is possible to say goodbye to hypostases and fears concerning a varicosity. Modern doctors say that those mothers who carried out pregnancy lying on a sofa, face need of Cesarean section much more often, than active. And that competently picked up physical activities help to keep a figure during pregnancy you know therefore we also will not speak about it.
Besides, “in situation“ it is more than when that was, strengthening of muscles of a back is shown - during pregnancy the center of gravity changes therefore to keep fruit weight, the strong back muscles are simply necessary. And also swimming which during pregnancy turns into a sport number 1. Exercises in water are good the fact that they do not give load of a backbone and at the same time effectively strengthen muscles of a back and a breast. Water improves blood circulation, masses and strengthens fabrics therefore the risk of emergence of extensions manages to be minimized. And to overheat in water it is sophisticated...
of Occupation for pregnant women
the Main principle by which it is necessary to be guided on occupations of the pregnant woman - common sense and the accounting of those changes which proceed in your organism. Let`s repeat once again what should be considered.
- the Weakness of joints caused by action of a relaksin. Therefore training weight pregnant women need to reduce. And exercises should not cause overloads of joints, in particular are carried out sitting, with a back support.
- Decrease in intensity of training. It is impossible to abuse complex exercises, such as squats and stanovy draft. Especially in the second third of pregnancy.
- Regularity of trainings. Be engaged 3 - 4 times a week, the main thing - is regular. The pregnant woman cannot train occasionally. And if you were not engaged in athletic exercises before pregnancy at all, then it is not necessary and to begin at this time.
- Correct breath. Do not hold the breath when performing exercises. This rule should be followed always, but it is especially important not to forget about it during pregnancy. The delay of breath can lead to oxygen starvation of a fruit.
- Position of a body. Avoid exercises lying and standing. Preferences are given to exercises in a sitting position with a support of a back and on a lap with a support on hands.
- Body temperature. Do not allow an overheat during training. It can threaten health of an embryo.
- Aerobics of the pregnant woman. Do not allow pulse rate excess more than 125 beats per minute (according to some information 140). Besides, it is recommended to limit occupation duration for 15 minutes, including warm-up and hitch.
- Dehydration. Drink water to, in time and after training without any restrictions