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Pregnant Exercise Guide |
Physical exercise for pregnant women include exercises for the return
of the form after giving birth, fitness for pregnant women under the
pregnant exercise plan, pregnant exercise in pool, pregnant exercise
bike, pregnant exercise heart rate.
Modern experts say that fitness is useful as pregnant exercise routine
if chosen correctly by a doctor of the pregnant woman, if loads are
normalized, and if you observe basic safety rules at pregnant exercise
classes. Staying in shape during pregnancy can be real. Training
Pilates for pregnant women is very good for fitness and health. It can
be performed in classes or at home, following special pregnant exercise
video. This complex can be performed directly in the morning after
you’ve just got up from the bed. Exercises are selected in such a
way
to give a maximum charge of vivacity and energy and do not take much
time before the working day.
Body flex is a set of exercises for the upper body. All the
exercises in a Body flex system can be performed in a single complex,
but you can focus on problematic areas. These exercises are designed to
support the form of muscular upper body, chest, and hands. Proper
breathing technique for Body flex must be preceded by a study of proper
breathing techniques. Yoga for pregnancy is a set of specially designed
classes for pregnant women. Yoga prepares the body and the lungs for a
natural childbirth. Water aerobics is a set of most useful exercises
from all sports for the pregnant women. Here, because of the smaller
weight and changed shape, you will be able to feel weightless. Properly
planned exercise, carried out with pleasure, turns into a real
celebration. Water aerobics is using its resistance.
Systematic physical exercise improves the function of the
cardiovascular, nervous and digestive systems, respiratory, metabolic,
ensures sufficient oxygen; strengthen the muscles of abdominal wall and
pelvic floor, eliminating stagnant conditions in the small pelvis and
lower extremities; training pregnant to breathe correctly. Pregnant
women are advised to train in a specially equipped room with proper
ventilation for the exercise periods. Classes are held in two ways:
group and individual at home. In the latter case, a pregnant woman
should visit a doctor to verify the correctness of the exercises
every 10-15 days. Classes are divided into three main sets, depending
on the motor capacities of women at different stages of pregnancy: 1 -
an exercise program to 16 weeks of pregnancy, II - from 17 to 31 weeks,
III - 32 to 40 weeks. With increasing gestational exercises
facilitated, their number is somewhat reduced. The first trimester is
characterized by the rearrangement of the organism in relation to
conception. Metabolism and oxygen demand is increasing. Insufficient
oxygen supply can affect the fetus. During this period, there is a risk of
miscarriage, so caution is required in a dosage of the load and
application exercises that increase abdominal pressure. Cardiovascular
system of the pregnant woman in this trimester is easily excitable, so
fatigue during physical exertion is faster than before pregnancy.
Second trimester of pregnancy (17 - 31 th week) - there is intense
development of the fetus. The purpose of training then is to ensure a
good blood supply and oxygenation of the fetus, to strengthen abdominal muscles and increase the elasticity of the
pelvic floor,
encourage conservation and the flexibility and plasticity of the spine
and hip joints, increase the adaptation of the cardiovascular system to
the physical stress. |
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