Everyone knows that many people pay more and more attention to their physical and mental health, and exercise is to make us have a better physical condition, and there are many ways to exercise. The following fitness exercises are suitable for pregnant women.
Fitness exercises suitable for pregnant women 1 1, plate sitting exercise
When sitting on a plate, put your hands flat on your knees and use the strength of your arms to help your legs move up and down. This exercise can increase the tension of calf muscles and avoid groin distortion and calf twitching. Do it after 3 months of pregnancy, 1 time, 5 times each time.
Step 2 sit cross-legged
Lie flat on the bed with your knees apart and your calves parallel to each other. This can exercise the tension of groin muscles and joint ligaments and prevent spasm caused by uterine pressure at the end of pregnancy. Start doing it after 3 months of pregnancy, try it once a day, and gradually increase the time from 5 minutes to 30 minutes.
3. Leg exercise
Stand on the ground, gently support the back of the chair with your hands, and rotate your legs alternately for 360 degrees. This kind of exercise can enhance the strength of pelvic muscles and the elasticity of perineal muscles, which is beneficial to childbirth. Do it 5-6 times every morning and evening, from the beginning of pregnancy to the end.
4. Waist exercise
Hold the back of the chair with both hands. While inhaling slowly, put your body center of gravity on your hands, stand on tiptoe, raise your body, straighten your waist, let your lower abdomen rest on the back of the chair, then exhale slowly, relax your arms and restore your feet. Do it 5-6 times every morning and evening, which can relieve the pain in the waist, strengthen the strength of abdominal muscles and the elasticity of perineal muscles, and give birth smoothly.
5, foot movement
Foot muscle movement can be carried out by bending toes, such as holding some pebbles and small toys with toes or swinging your feet left and right, which can achieve the purpose of exercising foot muscles. Because of the weight gain during pregnancy, the legs and arches are often under great pressure. Therefore, we should always pay attention to the movement of the foot to enhance muscle strength and maintain body balance.
6. Spine stretching exercise
Lie on your back, bend your knees, put your hands around the lower edge of the knee joint, stretch your head forward close to your chest, bend the muscles of your spine, back and arms, then relax and practice several times a day. This is the best way to relieve low back pain. You can start doing it after 4 months of pregnancy.
7, back muscle movement
Kneel on the bed with your knees flat, support your upper body vertically with your arms along your shoulders, and use the swing of your back and abdomen to move your back muscles. Start doing it after six months of pregnancy.
8, pelvic and back swing movement
Lie on your back, bend your legs, put your legs flat on the bed, and gently lift your back with the strength of your feet and arms. It can relieve backache during pregnancy. Do it after 6 months of pregnancy, 5-6 times a day.
Fitness actions suitable for pregnant women 2 Can pregnant women participate in fitness activities?
Pregnant women can exercise. Moderate fitness activities can have a good positive effect on pregnant women and babies.
1, cardiopulmonary function improved.
Proper fitness activities can improve heart and lung function to some extent, and can prevent and relieve symptoms such as palpitation, dyspnea and anxiety caused by pregnancy. Can effectively eliminate and relieve back pain, lumbago and so on. It can also enhance the body's resistance and endurance, and lay a certain foundation for the final smooth delivery.
2, promote blood circulation
Moderate fitness activities can promote the blood circulation of pregnant women's waist and lower limbs, and relieve the oppression symptoms such as waist and leg pain and lower limb edema caused by fetal development in the middle and late stages.
Step 3 burn my calories
Proper fitness activities can consume excess fat and avoid excessive weight gain caused by tonic during pregnancy; It also reduces the possibility of giving birth to a congenital obese baby. It can also effectively regulate blood pressure and blood sugar stability, and avoid pregnancy diseases such as pregnancy hypertension and diabetes.
4, muscle strength doubled
Muscle contraction during fitness can increase the strength and elasticity of abdominal muscles, lumbodorsal muscles and pelvic muscles, which can not only prevent fetal dislocation or dystocia caused by abdominal wall relaxation, but also shorten the delivery time as much as possible and reduce birth canal laceration, postpartum hemorrhage and severe pain during delivery.
5, improve the quality of sleep
Appropriate fitness activities can make pregnant women feel slightly tired, effectively help pregnant women to improve their sleep depth, and alleviate the adverse symptoms such as insomnia and lack of sleep that may occur during pregnancy.
Although proper fitness for pregnant women has many benefits, it is not suitable for overwork and strenuous exercise.
What should pregnant women pay attention to in fitness?
1, ask the gynecologist for advice.
According to the report of your early pregnancy examination, your specialist can judge whether you are a high-risk pregnant woman and not suitable for any non-daily activities. And if you are the vast majority of normal and healthy pregnant women, fitness activities should be encouraged to participate.
2. Pay attention to fitness programs
Even if you have developed good fitness habits before pregnancy and have enough exercise, you should pay attention to choosing suitable low-intensity fitness programs, and change the number of times with the development of pregnancy to reduce the intensity.
3. Pay attention to fitness safety
In case of any of the following situations during exercise, you should immediately stop fitness activities and seek medical examination immediately.
Vaginal bleeding; Severe pain in the lower abdomen; Amniotic membrane rupture and amniotic fluid overflow; Dyspnea or syncope; And other symptoms indicating that the pregnant woman or fetus is in danger.
Can pregnant women participate in fitness activities? What should pregnant women pay attention to in fitness? Moderate fitness activities for pregnant women not only improve their physical fitness to a certain extent, but also are a good prenatal education activity! Therefore, pregnant women with conditions can exercise moderately during pregnancy, but they must pay attention to the time and intensity of exercise. If they find anything unusual during exercise, they should stop going to the hospital for examination immediately!
What are the precautions for pregnant women's exercise?
Wear special sportswear. Special sportswear often has the function of sweat absorption and heat dissipation, which can avoid the discomfort caused by non-sweat absorption materials to the skin. Elastic sportswear is also conducive to physical activity and stretching.
2. Exercise intensity should be appropriate. During exercise, the heart rate should be below 140 times per minute. If it exceeds this range, the blood vessels of pregnant mothers may not be able to load because of high blood flow.
3. Be sure to warm up. Due to hormonal changes, the joints and muscles of expectant mothers will become more relaxed. If you don't do a good warm-up exercise, it is easy to cause joint and muscle strain during exercise.
4. Do not exercise for more than 20 minutes at a time. The average person needs more than 30 minutes to burn fat during exercise, but pregnant mothers need a short rest after 20 minutes of exercise. Even if they feel that their physical strength can be loaded, they should take a short rest before starting exercise.
5. Avoid jumping and shocking movements. Jumping and shaking will make the pregnant mother's center of gravity unstable, leading to falling or hitting an object, which may cause the fetus to contract or break water, and in severe cases, premature birth will occur.
6. Pay attention to replenish water before and after exercise. Supplementing water to pregnant mothers can not only avoid dehydration, but also control the rate of body temperature rise. Every time the expectant mother's body temperature rises by half a degree, the fetal heartbeat will increase by 10-20, thus making the fetal state unstable.
7. Avoid exercising in hot weather and muggy weather. Hot weather may make pregnant mothers suffer from heatstroke, and the suitable temperature for exercise is 26-27 degrees Celsius.
8. After 4 months of pregnancy, it is forbidden to do supine exercise. After 4 months of pregnancy, the abdomen bulged obviously. In order to avoid the oppression of the fetus, it is forbidden to do supine exercise.
In the past, people overemphasized the potential benefits and dangers of exercise during pregnancy. Recent evidence shows that the normal physical activities of healthy women with good nutrition are positive and may have some benefits. Women who exercise properly rarely experience the discomfort of normal pregnancy, and normal exercise can bring good mood. Women who eat a healthy diet should gain weight under the advice, avoid excessive activities or injuries, and don't worry about sports hurting their babies.
Some women's exercise during pregnancy deserves attention. Women who do not gain weight should not be advised to exercise, or women with congenital eclampsia, premature rupture of membranes, hypertension, heart disease, bleeding in the third trimester of pregnancy or fragile cervix. Pregnant women should also exercise moderately, not excessively.