Now pregnant for seven and a half months, the little guy can be said to be "punching and kicking" in his stomach and has no scruples about his mother's calm heart! Looking through the photo album, I realized that I laid a good foundation for my baby when I was pregnant. Haha, jokes are jokes, but I do have basic training in free fighting in the sports training program during pregnancy! At present, there is no leg cramp, backache, long stretch marks and edema of lower limbs! Everything goes well, except that the baby seems to make holes in his stomach every day? Whip your legs?
Therefore, in addition to diet, work and rest, sports training is essential for women to prepare for pregnancy!
1 Bad posture
Everyone will be dragged to the physical examination by the coach when they first go to the gym! The physical examination content will cover a "posture assessment"! Whether pregnant or not, physical assessment is a problem that we need to pay attention to, let alone pregnant women! If a person's posture has a problem, it will definitely affect the body more or less!
Expectant mothers need to pay attention to pelvic problems. The uterus is in the pelvis. If the pelvis leans forward and backward, the growth and development of the fetus will also be affected!
In today's society, women's pelvis is more likely to lean forward because they usually need to wear high heels!
Pelvic forward tilt generally causes low back pain. From the perspective of human anatomy, the reason is simple. Mostly because erector spinae is too nervous and his rectus abdominis is weak! Imagine that the feeling of pregnancy is actually to tie a few kilograms of heavy objects to your stomach, so when your pregnant pelvis is tilted, erector spinae is very nervous, and bearing a load in front will aggravate the pain in your waist!
The weakness of rectus abdominis muscle is also one of the reasons for pelvic anteversion. But women need to use rectus abdominis in childbirth, so leaning forward of pelvis is not conducive to childbirth! Therefore, the first item of female pregnancy training is to adjust posture!
2 Hip flexibility and lower limb flexibility
The flexibility of hip joint determines the range of motion of lower limbs! Flexibility refers to the range of motion and stretching ability of human joints, that is, the range of motion of joints and joint systems! Long-term sedentary working women, because sedentary, how many hip joints are not particularly flexible! Hip and lower limbs are flexible and more conducive to childbirth!
So yoga and stretching after exercise are both necessary!
3 Aerobic training and physical training
Aerobic exercise training can effectively improve the vitality of eggs, promote the metabolic function of the body, and provide better follicles for fertilized eggs! Of course, while the metabolism of the body changes with exercise, it will also promote the functional changes of various organs of the body! Improve the vitality of egg cells and adjust the maternal function to the best state.
Don't be lazy, the work of sports can never be ignored, not only the posture, but also the flexibility of joints. At the same time, exercise will also improve cardiopulmonary function and self-confidence! Whether during pregnancy or childbirth, developing good exercise habits will be of great help!