In the interview, she proudly said that because pregnancy reduced the speed and length of running, in order to avoid pelvic dislocation, she only focused on strength training at present.
There is also such a pregnant woman in the United States, 365,438+0-year-old weightlifting champion Christine, who found herself pregnant when preparing for the competition, but insisted on lifting iron when she was 8 months old, and was called "the toughest pregnant woman" by netizens.
Gymnastics champion Liu Xuan recently talked about the life of her second child in the diary of a freshman, one of whom was doing a yoga handstand.
Many netizens said that the Olympic champion really deserved its reputation. Such a difficult movement is also easy for pregnant mothers, and their figure is still so good.
Some netizens are worried about whether it will affect the fetus. This kind of exercise is too dangerous.
So why can't pregnant women do these difficult or strenuous exercises?
Is it safe to exercise during pregnancy?
Yes, exercise is safe for both mother and fetus. In fact, even if you don't have a fitness plan before, you need to exercise regularly during this period. However, please consult your doctor before making an exercise plan. Because the body will undergo several physical changes during pregnancy, it is necessary to choose activities that are synchronized with the changes.
Physical changes that affect exercise during pregnancy
Your body is not flexible enough to carry out difficult exercises. Your stomach is getting bigger and weaker, which is an obstacle to your schedule.
Here are some changes that will affect you:
Due to the secretion of hormones, ligaments and joints will relax, leading to injuries during exercise.
Strenuous exercise will increase your heart rate.
A drop in blood pressure can cause dizziness.
A bigger and bigger belly will change the center of gravity of the body and reduce stability.
When do you stop exercising during pregnancy?
If your body has any of the following symptoms, please stop and rest:
have a headache
Rapid heartbeat
chest pain
foolish
colporrhagia
tachypnea
Muscle weakness
Pain in the back, pubic bone or pelvis
Even if you stop exercising, these symptoms still exist. Please contact your doctor.
Avoid exercise during pregnancy.
Let's take a look at the exercises that are best deleted from your daily exercise:
0 1
sit-up
Avoid sit-ups or sit-ups during pregnancy.
02
Top shoulder push
After the first three months, the exercise effect is not good. It will put pressure on your lower back, which is not conducive to physical repair during pregnancy.
03
High intensity intermittent exercise
During pregnancy, your heart will work hard to meet the growing blood demand. High-intensity intermittent exercise makes the heart beat faster and puts pressure on the heart. Your heart rate should not exceed 100 beats per minute.
04
Contact or high-intensity exercise
During pregnancy, any high-impact or contact exercise should be strictly avoided. Engaging in such sports activities may lead to injuries.
05
Supine exercise
If you are in the second or third trimester, please don't do supine exercise. This posture will lead to supine hypotension syndrome, which is related to symptoms such as hypotension and dizziness.
06
Sumo Squat and Sumo Hard Pull
Avoid doing deep sumo squats and sumo hard pulls, because they can lead to injuries and back pain.
07
High temperature yoga
Bikram yoga can lead to overheating, which is unfavorable during pregnancy. Avoid exercising in hot and humid environment, because it will overheat your body. However, you can try other yoga poses that are safe during pregnancy.
08
weightlifting
Never lift weights during pregnancy, because it may lead to musculoskeletal stress and cardiovascular problems.
09
diving
Avoid diving and other activities.
10
aerobic exercise
Although moderate-intensity exercise is beneficial, you should avoid strenuous aerobic exercise during pregnancy, especially if you have heart disease, severe anemia or persistent bleeding in the middle or late pregnancy.
Other exercises that should be avoided during pregnancy include bending over, playing Tai Ji Chuan and exercises involving joint stretching.
A simple rule: you must feel comfortable when exercising. If you feel uncomfortable, please stop and have a rest.
What are the benefits of exercise for pregnancy?
Reduce discomfort during pregnancy: Regular exercise is very important to help strengthen muscles. In addition, it can help your body cope with pain and other discomfort. Walking, stretching, yoga and other light exercises are helpful to relieve back pain, strengthen abdominal muscles and improve blood circulation.
Improve your energy level: Regular exercise can improve your energy recovery and help you complete your daily tasks. Exercise can strengthen the cardiovascular system. With strong muscles, you can have an active lifestyle.
Make your sleep better: As your pregnancy progresses, you may not be able to sleep all night. However, regular physical exercise will help you get a good sleep.
Relieve stress: During pregnancy, hormonal changes will cause mood swings and bring you stress. Regular exercise can relieve stress. In addition, interacting with other pregnant women during exercise may reduce stress.
Build up confidence: You will have some questions about your ability to have children. You may be worried about your pregnancy and the health of your fetus. Exercise will enable you to overcome all these emotions because it can build your confidence.
Help prepare for childbirth: childbirth requires endurance and can be achieved through regular exercise during pregnancy. If you keep in shape, you can alleviate the pain and shorten the delivery time.
Gestational diabetes: Exercise helps to control blood sugar levels.
Postpartum helps to regain pre-pregnancy weight: when you do physical exercise, you will gain strength and your muscles will be exercised. This will help you to return to normal after delivery. Before starting the fitness program, you need to know the safety precautions you should take.
The secret of good exercise during pregnancy
Please consult your doctor and follow the following suggestions for a pleasant exercise:
If you have medical problems such as high blood pressure or heart disease, please seek medical advice before starting any exercise.
If you have any pregnancy-related diseases, such as low placenta, premature delivery, cervical weakness, bleeding and spots, your doctor may advise you not to exercise at all.
Insist on light exercise and don't cause any fatigue to your body.
It is better to seek effective and safe professional guidance than to put forward your own fitness plan.
Don't start a difficult exercise directly, because it may hurt your muscles and ligaments. Start by warming up. For example, if you want to walk, please walk slowly for the first few minutes, and then gradually speed up the pace.
If you are a fitness freak, please give up your favorite sports for a while, because the safety of your baby is more important than anything else. When you are ready for the postpartum period, you can go back to your favorite sports. Until then, it's best to stay safe.
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