- 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.
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.