Exercises for pregnant women - regular exercise - Methods of training

July 1, 2007

Exercises for pregnant women - regular exercise
What pregnant women need exercise
The methodology of the studies

The methodology of the studies

It varies depending on the duration of pregnancy and is usually carried out at the antenatal clinic by a physician.

Fitness for pregnant women in the first 16 weeks

The purpose of training - to teach the heart to the increased load, to train the muscles of the abdomen and pelvis, to learn correct breathing, relaxation of muscles.

Exercises are conducted lying down, sitting or standing at a slow pace. Exercises for the hands and feet to improve blood flow, respiratory - lung ventilation. The exercises for the abdominals need to increase range of motion carefully, you can not start with intense exercise.

The duration of exercise for women before physical activity - 20-25 minutes, for not to do - no more than 15 minutes.

Fitness for pregnant women at 17 - 24 weeks

The purpose of training - to improve blood flow to the fetus, to strengthen the abdominal and back muscles long, increase the mobility of joints pelvic flexibility of the spine.

The uterus is still small in volume, so the exercises are done lying down, sitting or standing on all fours at a slow pace, with an emphasis on training the back muscles and the anterior abdominal wall. Be sure to perform breathing exercises.

Duration of training - 30-45 minutes.

Fitness for pregnant women in 25 - 32 weeks

Exercise the same, but taking into account the increased abdomen. Furthermore, these pregnancy may appear swollen feet Swelling of the legs - do not leave without attention So add exercise to improve blood circulation in the legs.

Duration of training - 25-30 minutes.

Fitness for pregnant women in 33 - 36 weeks

Limiting the scope of exercises for the trunk and lower extremities, increases - for the shoulder girdle and hands, half of exercises - in the supine position and sitting, tempo - slow.

Duration of training - 25-30 minutes.

Fitness for pregnant women from 36 weeks before birth

The character of the same exercise, but the vast majority of them performed in the supine position. Particular attention is paid to breathing exercises.

Duration of training - 25-30 minutes.

Article Tags:

exercises

Exercises for pregnant women - regular exercise - for which pregnant women need exercise

July 1, 2007

Exercises for pregnant women - regular exercise
What pregnant women need exercise
The methodology of the studies

What pregnant women need exercise

Physical education helps to reduce toxicity, duration of labor, and a more favorable course of post-partum period. It has a beneficial effect on the development of the fetus Fetal development - week after week Since it improves blood circulation.

In contrast, reduced physical activity contributes to the emergence of obesity, constipation and weakening the muscular system. Such a woman is difficult to bear a child, and even more difficult to bear.

The mechanisms of action of physical exercise

Nerve impulses that come from the muscles during movement, reflex influence on the internal organs, stimulating their activity. For example, if you are doing exercises for the hands, it can not affect the heart, lungs and gastrointestinal tract. Further, during exercise the blood allocated substances which also stimulates the activity of internal organs.

What you can not do

You can not do much strain or sudden movements, jumps, dismounts, strength training, take part in sports competitions.

During physical education is particularly important for the systematic monitoring of the health of the pregnant woman by a doctor of female consultation.

Learning to breathe properly

Proper breathing called full or phrenic since it involves not only light, but also diaphragm muscle that separates light from the abdominal cavity. Aperture makes the internal organs to exercise Myths about exercise: do not believe She as a powerful pump rhythmically compresses the liver, spleen, intestines, stimulates blood circulation.

Diaphragmatic breathing:

The breath (1-2 seconds) to start filling the lower part of the lungs and is accompanied by protrusion of the stomach (the diaphragm is lowered). Then slowly inflate the middle and upper part of the lungs, the chest expands.

Exhalation (3-5 seconds) occurs in the same sequence: first the exhaled air from the lower part of the lungs (the diaphragm drops, the stomach is pulled), then descends thorax.

After exhalation need to make a small pause, just long enough to feel the need for the next breath.

Inhale and exhale should be smooth, without jerks, breath exhalation should be shorter, because it is more active.

Learn arbitrarily tense and relax the muscles

Muscle relaxation improves blood circulation, quickly removes fatigue, improves performance. The ability to quickly relax especially useful during childbirth: between contractions is necessary to protect and restore power.

Normally, relaxation exercises done after a complex exercise, but you can do it, and at night.

Relaxation: Lie on your back without a pillow, close my eyes and willed effort to turn relaxes the muscles of the whole body; the sequence is as follows: face, neck, arms, legs (top to bottom), back, chest, abdomen; if you can not relax your muscles some area, they need to strain at first, and then relax, remembering that feeling (pregnant women should not be much to stretch the muscles of the trunk). After complete relaxation you mentally imagine something pleasant, such as forest clearing remain in this state for 4-6 minutes; if not immediately succeed, you just need to repeat the exercise, and everything will work out.