Pilates can help expectant mothers give birth smoothly. Pilates is a fitness program that is completely free from environmental restrictions and can start exercising at any time. In addition, Pilates can also help mothers give birth naturally. Let's find out specifically that Pilates can help expectant mothers give birth smoothly.

Pilates can help expectant mothers to give birth smoothly 1 According to Life Times, the reason why most expectant mothers refuse to give birth naturally is that they are afraid of "not giving birth smoothly". Therefore, learning some exercise methods that are conducive to natural childbirth can help them dispel their concerns. Here, there are four methods provided by fitness instructors.

1, Pilates lateral cavity breathing

Try to let the ribs expand to both sides when inhaling, and let the navel be close to the back when exhaling.

This way of breathing can exercise the deep muscles of the body, help to strengthen the contraction function of abdominal muscles and pelvic floor, and is very helpful for the natural delivery of pregnant women. In addition, the exercise of vital capacity can also make them breathe more evenly and smoothly during childbirth.

2. Strength training, such as squats.

With the increase of pregnant women's weight, the pressure on their knees will become greater and greater, which requires some squat exercises. It can not only exercise the endurance of legs, but also enhance the respiratory function and the contraction function of thighs, arms and abdomen.

When exercising, your hands naturally droop, your feet are shoulder width apart, your toes are forward, then you inhale and squat until your thighs are flush with the ground, and you exhale and stand. When squatting, be careful that your knees don't exceed your toes and your nose tip doesn't exceed your knees. Each action is repeated 12~ 15 times, 3~4 times a week.

Step 3 lift dumbbells and barbells

You can choose some dumbbells and barbells with small weight, and at the same time raise your arms and breathe evenly. This can not only exercise arm endurance and strengthen body control, but also enhance the contraction function of abdominal muscles and the softness of waist muscles.

4. Row in a sitting position and pull back in a sitting position.

Rowing in a sitting position: Sit flat on a chair, pull back the rubber band fixed in front with both hands and move back and forth horizontally. Sit backward: sit flat on the chair and pull down the rubber band fixed on the top of your head with both hands. Each action is repeated about 15 times, 3~4 times a week.

This kind of exercise can effectively enhance the arm strength and back muscle strength, so that the arm muscles and back muscles of pregnant women can exert force evenly during childbirth, which is helpful for the smooth delivery.

The coach reminded that it is best not to do prone or supine exercise during pregnancy, and it is best to lie on your side or sit; Yoga is easy to relax joint capsules and ligaments, and it is best not to do it during pregnancy. In addition, women who are pregnant for 3 months to 7 months, or women who have had abortion experience, women who are pregnant with multiple births, women who have unexplained bleeding during pregnancy, and women who have high blood pressure during pregnancy are also not suitable for exercise. In addition, please read more information: belly dance full of charm and sensibility.

Pilates can help expectant mothers give birth smoothly. Pilates is a fitness program, and you can start exercising at any time without environmental restrictions. It looks like some static dancing or gymnastics postures. With a small cushion, you can do more actions on it. The characteristics and requirements of these movements are: combining rigidity with softness and integrating body and mind. Pilates is to help you build beautiful muscles and exercise your body's coordination and balance ability through static muscle strengthening training.

Pilates is a unique and magical combined exercise system therapy for more than 80 years, named after its founder Joseph H.pilates. "The first demand for happiness is good health. Our understanding of physical health is to achieve and maintain the unity of body and sound mind, abundant natural exercise ability, and happily and calmly complete various tasks in daily life. " Joseph Pilates wrote the above passage in 1945, which also fully explained the true meaning of Pilates.

Now, Pilates has evolved into a noun, referring to all courses that use Joseph Pilates to exercise. This course can be a group fitness course or a private training course set up by a coach to correct special injuries, muscle imbalance or other physical problems. Pilates group fitness classes are specially designed for people who work in offices. Because of working at a desk and computer for a long time, muscle development is unbalanced. This lesson mainly focuses on the muscle training of abdominal muscles, gluteal muscles, shoulders and back. Regular pilates exercises can correct body posture, relax waist and neck, solve shoulder problems and tighten loose muscles in arms and abdomen. Nowadays, many professional athletes also use Pilates to avoid sports injuries.

Motion characteristics

Exercise never means sweating all over your face. Today, when aerobic exercise is advocated, gentle and graceful movements are more conducive to the consumption of excess fat, just like Pilates. The biggest feature of Pilates is that it is easy to learn. It not only moves gently, but also exercises the arms, chest and shoulders purposefully, and at the same time enhances the flexibility of the body. Moreover, this sport is not limited by the location of activities, and can be practiced in professional gyms and living rooms.

Pilates is the fusion of eastern and western sports concepts.

Westerners have always paid attention to the training of physical muscle ability, such as waist, abdomen, back and chest. Orientals, on the other hand, pay attention to the training of breathing and concentration. Meditation, yoga and Tai Chi are good examples. Pilates combines the flexibility of the East with the fortitude of the West. Its movements are slow and clear, and every posture must be coordinated with breathing. Therefore, Pilates is suitable for people of any age, especially those who lack exercise, need to touch the computer for a long time and work from nine to five. Stretching and lengthening is also one of the most important exercises in Pilates. Its special feature is that the muscles will not thicken after exercise. By exercising the core parts of the body (waist and abdominal muscles, including transverse abdominal muscles, oblique abdominal muscles, oblique abdominal muscles, rectus abdominis and erector spinae), the spine will become soft and tough. Therefore, Pilates can not only improve the body lines, but also have a very good effect on correcting the neck and spinal cord.

Pilates is safe.

Its movement speed is relatively peaceful, it is static, and it will hardly cause damage to joints and muscles. At the same time, the combination of static and dynamic movements makes the body nervous and relaxed, including the change of pace and meditation, which makes it easier for exercisers to control their own bodies and reduce the negative effects caused by posture errors. Pilates brings comprehensive exercise to your body with very simple equipment. As long as there is a quiet space and a soft carpet, you can practice and achieve the perfect combination of body and mind.

Pilates emphasizes the control process during rest.

This enables the trainer to enhance muscle strength without increasing muscle volume. Pilates' light equipment practice is to follow the principle of small weight and multiple times, so that the muscles are full of elasticity and will not be too prominent. Its exercise intensity is not particularly great, but it pays attention to control, stretching and breathing, which plays a very good role in shaping women's waist, abdomen, buttocks and other key parts. This is more suitable for women's requirements for physical beauty in real life.

In China, Pilates has quietly entered people's lives, opened corresponding courses in various gyms, and formed a certain scale group. Do Pilates movements must be accurate, so pay special attention to the following aspects:

Correct posture

The correct posture is to keep the abdomen and back concentrated with proper strength and let the muscles support the spine. Powerful abdominal muscles form a "strength area" that supports the spine. When you straighten your abdomen and back correctly and strengthen the strength of other muscles, the whole body will reach a natural and ideal state. This posture will contribute to proper muscle exercise.

Good breathing

A good way to breathe is to keep the mind, body and spirit in step, so that the physical and mental pressure of the practitioner can be swept away. Breathe at the right time. Unlike our usual breathing, Pilates requires inhaling when you breathe (when your abdomen is stretched) and exhaling when you tighten your abdomen.

Pilates needs harmony between mind and spirit. The decompression of the mind can actually be done naturally in Pilates practice.

Pilates has a special set of movements that need to be completed under the guidance of a coach, but you can also do its simple exercises at home:

Action 1:

Lie on your back on the floor, relax your neck and keep your spine naturally bent. Inhale for 5 beats, exhale slowly for 5 beats, and at the same time tuck in and lift up.

Action 2:

Lie on your back on the floor with your abdomen contracted and your feet off the ground. The back needs to be as close to the ground as possible, while the neck is relaxed. When exhaling, hold your neck, keep your head on the ground, lift your knees and get close to your upper body.

Action 3:

Lie face down. Push your head forward and your shoulders sink. Contraction of abdominal muscles, lifting navel off the ground. You must keep this posture throughout the exercise. Inhale and raise your head, lift your arms and chest off the ground and tighten your back muscles. Exhale and then slowly put it down. When exhaling, the upper body is still, and the legs are lifted off the ground to a height where the back muscles are not too tense.

Action 4:

Put your hands on the ground and do push-ups The abdomen and buttocks are tightened, and the body and trunk are in a straight line, and they are still for 20 seconds. The center of the body moves the trunk up and down gently, lifting it and doing it repeatedly 12 ~ 15 times.

Action 5:

Take a push-up posture, the same as the first half of Action 4. Lift your left leg and exhale at the same time. Hip joint can't move. Note that the leg lifting action is driven by the contraction of abdominal muscles. Inhale when the left leg is down and exhale when the right leg is up. Make sure your hips are still and your back is straight. Also sink your shoulders and lengthen your neck as much as possible. Gently lift and lower your legs alternately, keeping a constant speed. These movements can be practiced two or three times in cycles.

skill

1, Pilates has no age or sex restrictions and is suitable for anyone.

2, because most of the movements are done lying on the mat, it is recommended that female friends do not practice braiding.

3, there is no dietary restriction, which will make many people tempted, but don't eat too much.

4, try to wear tight sportswear to practice, you can check whether the muscles are in a state of tension at any time.