Pregnant! Traditionally, pregnant women should be firmly tied to the word rest, and should reduce or even stop exercising during pregnancy. Just as the foreign media kept coming that the secret supermodel practiced yoga even when she was pregnant, and the British "pregnant man" still went to the gym to do strength training, Qian Baotong's mothers told reporters that in fact, pregnant yoga and pregnant pilates have quietly become popular among expectant mothers in Hangzhou.
You are pregnant, not sick.
Who says pregnant women must rest, and expectant mothers in Hang Cheng are quietly "pregnant"
"Close your eyes, adjust your breathing, put your hands on your stomach, and focus all your attention on the baby in your stomach ..." Accompanied by soft music, 65,438+00 paunchy expectant mothers slowly "bend" their shapes under the demonstration of yoga instructor Hong Ying, but carefully and skillfully.
I also practice yoga, not only for hobbies, but also for health.
It helps to give birth naturally, strengthen the strength of the lower plate, relieve the swelling of the thigh and open the pelvis ... Every time you practice an action, the coach will tell you where the benefits of this action are. After about 1 hour, expectant mothers were sweating slightly. At this time, the lights in the classroom dimmed and the mothers slowly lay on the cushions. The coach throws out all kinds of situations to let the expectant mother carry out the actual breathing training during childbirth. It turns out that in the process of delivery, corresponding breathing methods can be used to relieve pain according to the different uterine index.
"Mr. Hong, I have been suffering from backache recently." A mother-to-be asked. Hong Ying explained that chest tightness, backache and pain are problems that many expectant mothers will encounter, because the uterus is getting bigger and bigger, and the oppression on the lumbar spine is becoming more and more obvious. Yoga can relieve these discomfort. Hong Ying, who has been engaged in yoga teaching for 10 years, told reporters that, unlike daily yoga, pregnant women's yoga mainly focuses on strengthening the strength of the lower back and footwall and strengthening breathing. In short, yoga for pregnant women is to give birth to children better and faster.
Hong Ying did statistics. The natural delivery rate of hundreds of students she handled exceeded 80%. According to the statistics of the National Health and Family Planning Commission, the national average natural delivery rate was only 54%. Hong Ying is very proud of it. In addition, through exercise during pregnancy, physical strength is enhanced, physical fitness during pregnancy is improved, and postpartum recovery is faster. "There is a student whose first child weighs more than 30 kilograms. The second child was pregnant and began to practice yoga for pregnant women. In the end, it was only 8 kilograms, but the baby was more than 6 kilograms. The body shape in the month has recovered almost. "
"The physical quality of orientals is different from that of Europeans and Americans. Expectant mothers are not recommended to carry out high-intensity strength training unless they have a certain sports foundation. " Hong Ying said that overseas medical experts agree that regular exercise can help expectant mothers better face various physical discomfort during pregnancy. Japanese doctors are most concerned about weight control, and once they are overweight, they will interfere with diet and exercise, while maternity hospitals in Taiwan Province Province offer various exercise courses for pregnant women, such as yoga and even spinning.
More and more pregnant women fall in love with yoga. At first, only one or two people came to Hongyun yoga class. Now, five days a week, 10 people's small classes are full, and there are private lessons. Hong Ying said that the most important thing is that you can adjust your mentality during the practice. She suggested group training, where expectant mothers can communicate and talk with each other. A healthy mental state helps to prevent postpartum depression.
A mother-to-be told reporters that as a "panda" at home, there are often reminders from elders that you can't stand for a long time, exercise or play with your mobile phone. It seems that giving birth to a child has become a very painful thing. "In fact you are pregnant, not sick. More importantly, through exercise, don't let the beautiful thing of being a mother disrupt the rhythm of life. "
Explain the yoga pose of pregnant women in detail:
Frog crouching
Posture: Take a semi-squat posture, with knees aligned with heels, toes in the same direction as knees and thighs, elbows on the inside of knees to help push out, and thighs parallel to the ground. Stay 3-5 times and take a deep breath.
Benefits:
1, stretching the inner thigh, opening the pelvis and exercising the pelvic floor muscles are helpful for delivery.
2, enhance cardiopulmonary function, enhance physical strength, contribute to production and postpartum recovery.
3. Increase the strength of the footwall and relieve edema in the third trimester.
Precautions:
1, the knee should not exceed the toe, to avoid excessive pressure on the knee joint and damage.
Don't hold your breath, take a deep breath.
Mermaid supports and stretches.
Posture: The mermaid sits on the back of her left hip with her left hand, her right arm straight and close to her ear, and her left arm helps her get up. Her hips are slowly tightened and pushed forward, her arms are in line, and she feels the stretching of her right thigh root, abdominal wall, chest, shoulders, arms, back muscles and spine. Stay for 3~5 deep breaths, and then switch to the other side.
Benefits:
1. Stretch iliopsoas muscle to relieve backache caused by pelvic anteversion during pregnancy.
2, chest fall, enhance the elasticity of abdominal muscles, reduce the occurrence of stretch marks.
3. Stretch the muscles of shoulders and back to relieve soreness.
Note: when staying, put your strength on your legs and don't push your arms too hard.
Yoga practice during pregnancy
Posture: Take a sitting position, with your feet facing each other and the middle of your thighs in a diamond shape to leave room for your baby; Keep your back straight, lean forward slowly, open your elbows on the inside of your knees and press down slightly. Stay for 8~ 10 and take a deep breath.
Benefits: Open the pelvis, stretch the inner thigh muscles and stretch the back muscles.
Note: Don't arch your back.
Cross-legged simple cow face extension
Posture: Sit cross-legged, stretch your back, hold your chest out, put your right hand around your neck, buckle your fingers with your left hand behind your back, and slowly turn left above the thoracic vertebrae. Stay for 3~5 deep breaths and then switch to the other side.
Benefits: strengthen the stretching of arms and back, make the thymus, axillary lymph and breast unobstructed, which is helpful for deep breathing and long-term breathing.
Note: Put your elbows behind your head.