1, suitable for pregnant women to lose weight.
For women, weight management during pregnancy is very important, and it is difficult for many mothers to return to their prenatal weight after giving birth, so it is also important to lose weight during pregnancy. Because nutrition during pregnancy is very important, you dare to go on a diet easily without the guidance of experts, so exercise is very important to lose weight. Health Network provides the following sports categories and specific items that are suitable for pregnant women and easy to implement:
1. Aerobic exercise, including brisk walking, jogging, cycling and swimming (see next item). Aerobic exercise has a certain intensity and needs to last for a certain period of time without excessive consumption of oxygen intake. Aerobic exercise can strengthen the heart and lung function and promote the body to absorb oxygen during pregnancy, so it has direct benefits for pregnant women and fetuses. In addition, it can also strengthen blood circulation and reduce varicose veins during pregnancy; Increase muscle strength, partially or even completely eliminate back pain and lumbago; Increase physical endurance and prepare for delivery; It may also play a role in regulating blood pressure, blood sugar and controlling excessive weight gain.
2. Water sports, including swimming and water aerobics. As a special aerobic exercise, water exercise is of great benefit to pregnant women: the buoyancy of water can help pregnant women support their extra weight of 65,438+00 to 65,438+03 kilograms. Compared with pre-pregnancy, the resistance of water can reduce the chance of joint injury that gradually relaxes. The better conductivity of water than air means that pregnant women don't have to worry about excessive temperature rise, not to mention that the fun of water exercise is irresistible to anyone.
Kegel sports: This is a kind of sports that is beneficial to adult women at any time and can be played anytime and anywhere. Its main exercise mode is to independently contract pelvic floor muscles (groups). This exercise can strengthen the muscle support of the lower uterus, female private sphincter and urethral sphincter. Doing 2 ~ 3 groups of Kegel exercises every day during pregnancy and postpartum, each group 10 ~ 15 times, can ensure that these muscles of women can complete the tasks of pregnancy and childbirth well, reduce the chance of perineum tearing during childbirth, and promote the elasticity of female private sphincter to recover as soon as possible after childbirth.
Kaigl's specific practice is to stand, lie on your side or sit down, inhale while tightening the muscles of female private parts, including the annular muscles of female private parts and anus. You will feel the pelvic floor lifted. When the vertex is mentioned, keep this state for 8- 10 seconds. Be careful not to hold your breath, inhale and exhale at a constant speed. Then relax. Whether Kegel exercise is completed correctly can be explained by doing contraction and lifting exercise when urinating, such as stopping or reducing urine flow, which shows that your action is correct. Persisting in doing this exercise is good for the health of women's lifelong reproductive system and urinary system.
4. Other sports that need some guidance and special attention: strength training, yoga, pilates, etc. These sports are difficult and a little dangerous. Some women who often do these exercises can continue to do similar exercises on the basis of being more careful after pregnancy. Some movements are obviously not suitable for pregnant women and should not be done, such as holding your breath and lifting weights, overstretching ligaments, and handstanding your shoulders and elbows. It is best to consult professionals of this kind of sports and design an effective and safe training plan.
2, the principle of exercise during pregnancy
1. The type, speed, intensity and time of exercise that pregnant women participate in should vary from person to person, and should not be forced.
2. Pay attention to choose simple, effective and regular exercise, and also pay attention to step by step, from slow to medium speed, moderate exercise intensity is appropriate.
3. The selection principle of exercise type is to avoid physical contact, abdominal exercise, rapid explosive force, jumping and anoxic exercise.
4. Pregnant women have poor balance ability, prevent falling during exercise, and don't run downhill. Running downhill is more harmful to joints and muscles.
5. pregnant women's joint ligaments are slack, so pay attention to the speed and limit of traction and stretching during exercise.