1. What exercise should I do during pregnancy?
Doing Aerobic Exercise to Enhance Cardiopulmonary Function
Aerobic exercise is the most effective pre-pregnancy exercise. Aerobic exercise is characterized by low intensity, fast pace and long duration. Through this exercise, oxygen can fully decompose the sugar in the human body, consume the body fat, and enhance and improve the cardiopulmonary function. Every time you do aerobic exercise, you need to persist for 30-60 minutes, 2-3 times a week.
There are many kinds of aerobic exercise, such as brisk walking, jogging, swimming, cycling, aerobics and various ball games. People during pregnancy can choose appropriate exercise according to their age and physical condition.
Walking is the simplest aerobic exercise.
Walking can make the joints and bones of the whole body get moderate exercise, coupled with a relaxed mood, which can make people's blood flow smoothly, meridians flow smoothly, joints and bones are nourished, the spirit is relaxed, and the five internal organs benefit. Walking can not only strengthen the body, but also enhance immunity and prevent and treat diseases. It is a simple and effective pre-pregnancy exercise.
Main points of walking
Pay attention to relaxation, proper physical exercise, even breathing, calmness and gentleness before walking. Keeping the whole body relaxed is an important step to enhance the effect of walking exercise. The whole body is too restrained and nervous, and the muscles and joints can't relax.
Walking should be based on physical strength, step by step, according to one's ability, so as to be physically exhausted, tireless, not exhausted, and not to exercise excessively, which will not only fail to achieve the exercise effect, but will be harmful to the body.
Jogging or brisk walking can burn excess fat.
Jogging or brisk walking can better consume energy and burn excess fat. At the same distance, brisk walking consumes about the same amount of calories as jogging, and the possibility of injury is small. Proper exercise before pregnancy can effectively promote the rational distribution of hormones in women, promote the smooth implantation of fertilized eggs, prevent the risk of miscarriage in the first trimester, and reduce the difficulty and pain during delivery.
2. Preparation exercises before pregnancy
1, prone and upright movements
Many women like to do sit-ups in order not to relax their abdominal muscles, which can only increase their strength. To strengthen the strength of the back muscles, it is better to "prone". The practice of standing on the stomach is that people lie prone on the bed surface or carpet, with the navel and abdomen as fulcrums, forcibly contract the muscles of the back and buttocks, and then forcibly lift the head, upper limbs and lower limbs upward, so that the elbows and knees are not bent, and always keep straight, so that the body is in a state of "the horn bow is reversed" and relax for 10 second. Repeat 10- 15 times as a course of treatment, and do 3 courses every day to make the back muscles stronger and stronger.
2. Raise the dumbbell horizontally
People stand upright, hold a dumbbell in each hand, lift it horizontally forward, and keep the upper limbs at 90 degrees with the body for half a minute. At this time, you can feel the muscles in your back contracting. Rest for half a minute and then do the flat lift, so repeat 10 times as a section; Doing a section in the morning and evening, and persisting for a long time, can enhance the strength of back muscles.
Step 3 carry heavy objects
In fact, women usually do more work to carry or carry heavy objects, which is very beneficial to exercise their back muscles.