At this time, the best exercise is walking. Under the premise of avoiding raising your arms and squeezing your abdomen, you can stretch your legs and feet, feel happy and stabilize the fetus.
Walking does not require technology, and the cost is low. As long as it's not windy, rainy and other bad weather, warm mom usually takes a walk after dinner. In fact, in this leisurely and unburdened walking process, you are also improving communication and understanding with friends, lovers and family. Xiangyang Xitan, whether in the past or in the future, calmly tells that the so-called years are quiet and good, mostly.
If you are a expectant mother with gestational diabetes, it is even more necessary to take a walk (Warm Mom seriously mentioned the risk of gestational diabetes in her previous tweet). If conditions permit, walk slowly for at least half an hour after each meal.
second trimester of pregnancy
After the first three months of training, the fetal implantation has been stable. At this time, pregnant women can exercise at will in principle, so that exercise can enhance immunity.
"Immunization" is a popular word, especially after this sudden epidemic, many people realize that immunization is king.
Although the immunity is low, it will not die, but frequent minor situations will make people very unhappy, especially pregnant women. Let's talk about the warm mother's personal experience-she got hives when she was pregnant with Taylor, and she never got this disease. She is the first child, and she is very nervous. After consulting a doctor, she supplemented VC and drank a new Zealand Artemis thyme lemon lung-clearing liquid, and her condition was relieved. After unloading, she began to exercise. Until this time, she was pregnant with her younger brother, and her state was obviously much better.
Of course, the criteria for determining the mode and amount of exercise are personal physique and previous exercise.
Daily record of exercise state during pregnancy
Warm mom slightly increased her strength on the basis of walking and changed to fast walking. After all, I was running before I got pregnant.
Speaking of running, I believe many people have seen a news that a pregnant mother who was eight months pregnant took part in a marathon. Warm mom doesn't make any comments here, just take this case to say two points.
First of all, pregnant women can do almost any exercise you like on the premise of physical endurance and relative professionalism. The premise for expectant mothers to participate in the marathon is that the average monthly running amount during the whole pregnancy is more than 200 kilometers. She has enough confidence in her body, and it has been proved that she successfully gave birth to a daughter of 6 kg and 3 kg. Both mother and daughter are in good health.
On the other hand, marathon belongs to high-intensity aerobic exercise, so warm mom thinks that ordinary people should not try curiously at this time.
Aerobic exercise is a low-intensity, rhythmic and long-lasting exercise based on raising the heart rate (more than 50% of the maximum heart rate), which can not only exercise the heart and lungs, reduce fat, but also adjust the psychological and mental state. At the same time, sweating can relieve edema and effectively reduce the probability of prenatal, intrapartum and postpartum depression.
Running, swimming, brisk walking and cycling all belong to aerobic exercise.
Among them, swimming is a safe and less harmful aerobic exercise (even for non-pregnant women), and water can reduce gravity and support pregnant women's bodies. During childbirth, the parturient will also be allowed to control her breathing reasonably, hold her breath and exhale forcefully, thus shortening the labor process. Warm mom strongly recommends it!
Just search on the Internet, Hu Xinger, Michelle Chen and other stars control their weight by swimming during pregnancy, and bask in beautiful pictures. In western Europe, America and other countries, almost all pregnant women regard swimming as the best exercise during pregnancy. When she was pregnant with Taylor, her warm mother was still in New Zealand, and she often went swimming in the swimming pool next to her home, surrounded by many expectant mothers.
The best way to warm your mother in the second and third trimester of pregnancy.
However, this time I gave birth to a warm little brother in Shanghai. Warm mom found that many people would quietly ask me or my mom, "Can I swim with children?" Will not flow away? Not infected? "
First of all, after the first trimester, the fetus has been stably implanted, and swimming will not lead to abortion;
As for infection, it is even more impossible. There is pressure inside the human body, which will drive the external water out of the body. Although the body is in seamless contact with water, the probability of letting water enter the vagina or even the uterus is very small. Moreover, you should also believe that the human body has self-cleaning function, so don't worry about bacterial infection.
Although swimming is good, warm mom still has to nag a few words:
Choosing a clean and crowded swimming pool can not only ensure hygiene, but also avoid being accidentally kicked;
Don't be too frequent, warm your mother up to 3-5 times a week, and women should always pay attention to prevent moisture from entering the body;
It's better for someone to watch and remind you that it's almost time to go ashore in 20-30 minutes.
There are also many people who ask warm mothers to recommend maternity exercises. This kind of exercise requires relatively little space and weather, which is convenient for stretching limbs and flexible parts.
The Movement of Pregnant Women by Kathy Smith has a strong painting style, moderate intensity and a wide audience in the 1980s. What impressed me most about Tracy's maternity exercises is that the model is a real pregnant woman, not a model with a pillow in her belly.
Many pregnant women's aerobics can be found on the video website. Warm mom personally suggests choosing a foreign coach (just because there are many sources, not worshipping foreign things). In the final analysis, we should follow our own preferences. For example, some people like to immerse themselves in coaches, some people don't like coaches who talk too much, and some people like to like them several times, which may be better prepared during pregnancy.
Yoga is a relatively safe way to exercise. Earlier, it was reported that Ada Choi (46 years old) and Angel (43 years old) and other elderly pregnant women also actively took yoga exercises to keep fit and then gave birth smoothly.
Different from the yoga we are usually familiar with, yoga during pregnancy focuses on helping pregnant women maintain a good physiological level before delivery, exercise pelvic floor muscles, and help pregnant women effectively use their strength during delivery and give birth to babies.
Especially pelvic floor muscle training.
Ballerina Bowles (34 years old, still a professional ballet dancer after 39 weeks of pregnancy) said in an interview: "When a woman's body changes considerably due to pregnancy, it is necessary to keep practicing her leg and hip muscles." Pelvic floor muscle training (also known as Kegel exercise) is a kind of small muscle group training that is very friendly to women. Especially after delivery, the probability of pelvic floor dysfunction (postpartum urine leakage, vaginal prolapse, etc.). ) will increase significantly, and women should do rehabilitation training in time.
However, although "yoga" is no longer a hot word, pregnancy yoga is not very popular in China, especially in community-based professional pregnancy yoga halls-after all, you can't ask a pregnant woman to drive 10 km to go to class. I asked the yoga studio near my home before. Yoga during pregnancy is only a small branch of it. Teachers only come when necessary and provide pregnant women with various medical certificates. If there are many restrictions, warm mom will give up.
? Late pregnancy
In the last three months, walking, yoga and swimming can be the main methods to relieve exercise, and squatting in the third trimester is also very helpful! I insisted on doing it during the pregnancy of these two babies. It took 45 minutes to give birth to Taylor, and this time it only took 10 minutes to warm my little brother. It's really smooth and effortless, which must have a lot to do with the state of pregnancy.
For people who are used to sports, it is not easy to be quiet. Warm mom didn't do any special housework, just continued her usual busy work. This also keeps me in a state of consumption (fat). As long as there is no excessive fatigue, "busy" "fake" exercise helps to maintain a positive state.
However, enough is enough.
Don't overwork yourself.
Why do you say this? Because the warm mother found that many people (including myself) actually have an inexplicable "obsessive-compulsive disorder" about sports-dance one group of exercises today, it's okay, and dance another group tomorrow. It seems nothing, and it will increase the burden on the body over time. At this time, we should give ourselves a regular quantification.
Some people want to ask, warm mom, all kinds of exercise in front of us are good, but here it is said that overwork is not good. Is it moving or not?
In fact, the standard of measurement is very simple: moderate and comfortable.