Stars in the entertainment circle often take some sports photos during pregnancy. Crooked mom remembers that Sebrina also took photos of her pregnancy exercise on the Weibo. A group of 9 photos, Chen Yao in each photo is pregnant, wearing sports equipment, sweating in the gym, doing such intense exercises as stretching iron and fighting rope, and feeling that she can go to the pregnant women's Olympic Games. She was six months pregnant. Such a big move really broke the hearts of netizens for her and the baby in her belly. To this end, Sebrina specially sent Weibo to explain: "Fitness during pregnancy is not a mysterious thing, and moderate fitness is conducive to natural delivery and postpartum recovery. Personally, a certain intensity of fitness is suitable, because I have many years of dance foundation. But it needs to be reiterated repeatedly: every pregnant woman's physique is different. If you want to exercise, you must choose the way that suits you. "

In fact, pregnant mothers know that proper exercise is also needed during pregnancy, which has a good effect on strengthening physical fitness, controlling weight, relieving fatigue and stress, making pregnant mothers confident and helpful for future delivery. Of course, a high-intensity exercise like Sebrina needs the guidance of a professional coach, and pregnant mothers must choose a reasonable exercise mode and intensity according to their own situation.

First of all, due to the special physical condition during pregnancy, pregnant mothers must choose appropriate exercise methods. Menstruation suggested the following five kinds of exercises, which pregnant mothers can choose appropriately.

Exercise suitable for pregnancy 1, walking

For pregnant mothers, walking is the best exercise to enhance cardiovascular function. Walking can keep pregnant mothers healthy without spraining their knees and ankles. Pregnant mothers can go anywhere except a pair of shoes that fit them, and they don't need any equipment. It is safe to walk during pregnancy.

Step 2 swim

Swimming is an ideal and safe exercise, which can exercise arms and legs. Pregnant mothers have high body temperature. Swimming can eliminate summer heat and dryness, and also relieve the burden of low back pain, knee joint and ankle edema in the late pregnancy.

Step 3 jog

Jogging is one of the fastest and most effective ways to promote cardiopulmonary function, and the distance can be adjusted according to the individual's physical load. However, if you don't have jogging habits before pregnancy, pregnancy may not be the best time to start jogging, so it's best to start with moderate exercise, such as walking or swimming.

4. Yoga

Yoga during pregnancy helps to maintain muscle tension and flexibility and improve body posture. Compared with the first three sports, yoga has less burden on joints. However, it is recommended to combine some aerobic exercises, such as brisk walking several times a week to exercise cardiopulmonary function.

Yoga stretching helps to keep your body soft, but remember not to overdo it. The main purpose is to stretch the tight body, not to pursue difficult movements. Choosing the right yoga class for pregnant mothers, having a professional yoga teacher to guide the actions that pregnant mothers can do, can also help pregnant mothers relax their breathing. When you are engaged in yoga, you can wear elastic and comfortable yoga maternity pants designed for pregnant women. The waist can support the abdomen, and the high elastic and soft material can make your legs comfortable without oppression and achieve the best sports effect.

Step 5 dance

The news that artist Ella is pregnant and dancing for 9 months is believed to be fresh in everyone's memory! If pregnant mothers used to dance a lot, of course they can continue after pregnancy! But remember to avoid jumping, spinning or suddenly changing direction when dancing, so as not to lose balance. During exercise, according to your physical condition, rest and replenish water at any time to avoid overheating. If you have shortness of breath or difficulty breathing, you should rest moderately.

Secondly, with the development of pregnancy, the suitable exercise methods at different stages are different, so pregnant mothers should pay special attention.

Exercise patterns are different at different stages of pregnancy 1, early pregnancy

12 weeks ago is the high incidence of abortion, pregnant mothers must exercise slowly. Pregnant mothers can go for a walk, jog and do radio gymnastics. Choose slower-paced sports, especially the jumping in gymnastics that pregnant women can't do.

2, the second trimester

/kloc-After 0/2 weeks, pregnant women can appropriately increase the amount of exercise, but pay attention to the range of exercise. It is suggested that pregnant women can do yoga, swim and dance some slow dances. These exercises can help pregnant women enhance their flexibility. Note that the body should be in a relatively relaxed state before exercise.

3. Late pregnancy

In the third trimester, pregnant mothers should reduce the frequency and intensity of exercise. This time is more suitable for stretching exercises in broadcast gymnastics, which can strengthen the training of arms, legs and pelvic floor muscles and prepare for future delivery. Walking is also suitable during this period. When pregnant mothers exercise in the third trimester, their movements must be gentle to avoid premature delivery of the fetus.