▼ But in the past, it dominated the record of "the most fans" and "the most photos" of Queen instagram, and now one of them has been quickly broken!
▼ You should still remember the photos of Selena in Coca-Cola last June. She drank a bottle of coke with her own lyrics printed on it, and now the number of likes has accumulated to 63 10000, which is the most awesome photo in Instagram history.
▼ But now this record has been quickly refreshed! The most popular photo in Instagram history is the following sexy photo of Beyonce announcing that she is pregnant with twins. In just 8 hours, Beyonce broke Selena's accumulated record of 6,365,438+0,000, and the number of likes is still soaring. Many fans are optimistic that this photo can exceed 10 million.
She usually pays great attention to her figure, and even if she is pregnant, she still reveals that she has been exercising in the near future, which not only does not affect her baby but also has great benefits to her health during pregnancy.
What exercise can you do during pregnancy without hurting your baby and exercising?
aerobic exercise
Moderate-intensity exercise can be carried out throughout pregnancy, so aerobic exercise is essential.
Fast walking, cycling, jogging, aerobics, climbing stairs and other training based on large muscle groups are very suitable.
Friends who exercise in the gym, elliptical machine, which is a safe and non-impact exercise mainly to exercise large muscle groups, is also very good.
Matters needing attention in aerobic training
Any exercise that may fall, lose the center of gravity and lead to physical imbalance is not suitable for pregnant women. So we should avoid ball games (table tennis, badminton, etc. These are easy to lose balance on one foot), horse riding, roller skating, skiing, diving and other projects.
Strength training
Strength training is a very suitable training method for pregnant women, especially for large muscle groups.
Studies have shown that pregnant women can use strength training with large muscle groups, medium to heavy weights, and repeated and moderate fatigue.
In addition, because equipment fitness is safer for pregnant women, expectant mothers who train in the gym suggest that we should focus on the training of large muscle group fixation equipment, such as high-position pull-down, leg lifting with equipment, leg flexion and extension, etc.
Matters needing attention in strength training
After 1 and 16 weeks of pregnancy, it is no longer suitable for supine exercise to ensure that venous return will not be blocked, and bench press and sit-ups should be avoided;
2. Avoid holding your breath during exercise and don't do maximum strength training;
3. Avoid static movement (in short, static movement means that muscles are constantly contracting or stretching), such as flat support.
How many times a week? How long will it take?
Training frequency
3-4 days a week, 15-30 minutes a day.
It is suggested to warm up 10 minutes before training and stretch 10 minutes after training.
?
It is found that the frequency of exercise is the decisive factor of baby's birth weight. Exercise frequency less than 2 days or more than 5 days per week may lead to abnormal baby weight, which may have the risk of development or complications.
intensity of training
Body mass index-<25 can carry out moderate intensity exercise; Body mass index & gt suggests low-intensity exercise.
The load of strength training is between 12RM- 15RM.
Please refer to the table below for the heart rate range during aerobic exercise.