No matter what exercise method you choose, you should adhere to the principle of exercise: step by step and perseverance.
In this way, the change of the body is slow, and only constant exercise can improve the physical quality. Some women have been pregnant for a long time and have enough time to prepare before pregnancy, so they can meet the requirements of pregnancy by strengthening exercise.
Morning exercise requirements
In the morning, you can do exercise outdoors, play badminton, go for a walk or jog in the park or Woods, breathe more fresh air, improve metabolism and cheer up, which is beneficial to work and study all day.
Go to work after breakfast, if the work unit is not far away, it is best to walk to work; If you are far away, you can also ride a bike, which also has the effect of exercising. Even if you go to work by bus, you should get off one stop in advance and take a walk to exercise. People who drive to work should park their cars in the parking lot, walk to work from the parking lot and exercise.
It is best not to take the elevator when going up and down stairs, because climbing stairs is also a good exercise, which can not only lose weight, but also exercise cardio-pulmonary muscles and joints to a certain extent.
Evening exercise requirements
Don't sit in front of the TV and watch TV after dinner. You should arrange exercise properly. Don't eat too late or too full when exercising.
Walking should be the main way to exercise at night. Take a rest or watch the news broadcast after dinner, change your clothes and shoes, go for a walk outdoors, and walk slowly or quickly for 20 ~ 30 minutes to keep your body warm.
Choose a good venue for a walk at night, the road should be flat and spacious, and the air should be fresh. It's best to go for a walk in parks and Woods, where the air is fresh.
After walking indoors, you should do a few things at night, such as washing your face and ironing your feet, which can eliminate fatigue, adjust your spirit and help you sleep. You can also do some simple gymnastics after lying down, but you should not be too tired, so as not to affect your sleep.
Experts recommend exercising back muscles before pregnancy.
Exercising back muscles in advance is the best prevention plan, and it is best to start doing the following exercises before planning to "make a baby"-
Prone exercise: Many women like to do sit-ups in order not to relax the abdominal muscles, which can only increase the strength of the abdominal muscles. 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 mattress or carpet, with the navel and abdomen as fulcrums, then forcibly contract the muscles of the back and buttocks, and then 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.
Lift dumbbells horizontally: people stand up straight, hold a dumbbell in each hand, lift them horizontally forward, and keep their upper limbs in a 90-degree posture 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.