What exercise can pregnant women do to lose weight? There are many things to pay attention to after the baby is born. The newborn baby is taken good care of by the people around him. But when the baby has an uncomfortable sleeping position, many people around him can't help but want to help. Let's take a look at what exercise pregnant women can do to lose weight and related information.
What exercise can pregnant women do to lose weight 1 1, aerobic exercise
It includes brisk walking, jogging, cycling and swimming. Aerobic exercise has a certain intensity, which requires new mothers to continue for a certain period of time without excessive consumption of oxygen intake. Aerobic exercise can enhance heart and lung function and promote the body's absorption of oxygen during pregnancy.
Therefore, it has direct benefits for new mothers 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
It includes swimming and aerobic exercise in water. Water sports, as a special aerobic exercise, is of great benefit to new mothers: the buoyancy of water can help new mothers support their extra weight of 10 to 13 kg. Compared with pre-pregnancy, the resistance of water can reduce the chance of injury to gradually flabby joints. The better conductivity of water than air is that new mothers don't have to worry about excessive temperature rise. Moreover, the fun of water sports is irresistible to anyone.
3. Other sports
Sports that require professional guidance and special attention: strength training, yoga, pilates and the like. These sports are difficult and a little dangerous. 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 new mothers and should not be done, such as holding your breath and lifting weights, overstretching ligaments and standing on shoulders and elbows. It is best to consult professionals of this kind of sports and design an effective and safe training program.
Conclusion: Aerobic exercise can enhance the heart and lung function and promote the body to absorb oxygen, which is of direct benefit to new mothers and fetuses. It can ensure that these muscles of women can complete the tasks of pregnancy and delivery well, reduce the chance of perineum tearing during delivery, and promote the vaginal sphincter to recover its elasticity as soon as possible after delivery. New mothers can try.
What exercise can pregnant women do to lose weight? 2 1. In the first three months of pregnancy, because the embryo is in the development stage, especially the connection between the placenta and the maternal uterine wall is not tight, it is likely that the uterus will be shaken due to improper movements, so that the placenta will fall off and cause abortion. Expectant mothers should try to choose slower movements, such as jumping, twisting or fast spinning.
2. Consult your doctor before exercise to find out what kind of exercise you are suitable for.
Wear loose clothes and flat shoes when exercising. If you swim in the water, you should wear a bathing suit specially designed for pregnant women.
4. Drink enough water before and during exercise, and pay attention to rest during exercise.
5. Don't exercise in an environment that is too hot or too humid.
6, before and after exercise, we must pay attention to warm-up and relaxation activities, especially pay attention to the active ligaments.
How to increase the chances of pregnancy
1, pay attention to diet and reproduce naturally.
Zinc deficiency in men can lead to low testosterone secretion. Reduce the number of sperm, so men should eat more foods rich in zinc, such as lean meat, chicken, seafood and all grains. Calcium and vitamin D can also help improve male fertility, so please drink more milk!
Step 2 calculate ovulation period
The biggest secret of fast pregnancy is to know when a woman ovulates herself. Because most women only excrete 1 egg per menstrual cycle, in fact, women only have a few days of pregnancy per cycle. Understand women's own ovulation period and improve the chances of pregnancy.
3, choose the best sexual intercourse time
Once a woman knows the time of ovulation, she can arrange her sex life in your best pregnancy, that is, 3 days before ovulation to ovulation day. Experts suggest that during ovulation, it is best to 1-2 live naturally once. Male testosterone secretion and sperm activity are particularly active in the morning, which is the most energetic time for both husband and wife, so it is easier to get pregnant.
Step 4 lie on your back after sex
Whether lying on your back to prevent sperm from flowing out after sexual intercourse helps to improve the chances of success, allow sperm to arrive and fertilize eggs. You can use the female supine position. When ejaculating, women's buttocks should be raised, so that semen can stay in women's vagina as much as possible. At least half an hour later, the pillow on your ass will be removed.
5. Relax and enjoy the process
Too nervous mood will disrupt women's normal ovulation cycle, dispel women's sexual impulses, and even affect men's testosterone secretion, leading to a decline in sperm count. Try different ways of sexual intercourse to add as much interest as possible to making a baby. Anyway, no sexual intercourse method has been proved to be more effective than the other.
What exercise can pregnant women do to lose weight 3 1, and their arms are bent.
Hold the dumbbell with both hands and do it repeatedly from bottom to top 15 ~ 20 times. This action is to exercise the muscle elasticity of the upper arm and forearm. Note: the movement speed should be appropriate, neither too fast nor too slow, natural and gentle, and avoid brute force.
2. Bend down and bend the dumbbell arm.
Legs together, bend over, hold dumbbells in both hands, and bend back and straighten your arms. This action can not only reduce the fat on the back of the upper arm, but also tighten the arm lines. Flexion and extension of the arm in the opposite direction can reduce fat, and echo lengthening is to train the lines of the arm to achieve the effect of self-cultivation and shaping the waist.
Step 3 sit-ups
This is the most popular way to reduce fat in the waist and abdomen, and you can do it immediately when you lie in bed before going to bed every day. Supine leg lifting is also supine, but this action adds legs. When lying in bed, try to lift your legs, but bend your knees, lead your thighs to your chest, and lean your pelvis back. This action is very beneficial to exercise the lower part of rectus abdominis.
4, dumbbell side pull
With the help of dumbbells, increase the contraction force of the lateral abdomen. Skinny running is one of the best ways to exercise stovepipe. If you want to develop long legs, you have to run long distances. Long-distance running will promote the development of red muscle fibers in legs. The more developed red muscle fibers are, the more they can increase the oxygen-carrying capacity of human blood and accelerate the burning of fat in the body, thus achieving the effect of losing weight.
5. Swing your legs forward, backward and sideways.
This is a set of free and soothing movements. Objective: To lengthen muscles and correct leg lines during exercise. Diet Many women start dieting when it comes to losing weight, if you exercise to lose weight.
Then not only eat, but also eat more. Because you don't have enough energy and nutrition, you have no strength to participate in fitness activities at all. Of course, this is not for you to eat and drink. Eating more and eating less is the diet rule of exercise to lose weight.
6. Be sure to have breakfast
This is the most important meal of the day, so you should eat well so that you can have enough energy in your work and study. Foods rich in oil, sugar and salt are taboo in weight loss exercise, so we must choose some staple foods with low content. In addition, pay attention to your usual eating speed. Do you solve a meal like a task?
This is also one of the factors leading to obesity. You should chew slowly, so that nutrients will be digested and absorbed slowly, and will not be converted into fat immediately, and the time can be controlled at about 20 minutes. Now, you should eat more light, fiber-rich vegetables, drink more water and speed up your metabolism, so that your weight won't rise so fast.
It is not recommended to lose weight during pregnancy, but it is necessary to control weight. At the same time, some pregnant women will be seriously overweight. At this time, proper exercise is needed to lose weight, because obese pregnant mothers are prone to diabetes and high blood pressure, which seriously threatens their health. At the same time, it will also affect the baby in the abdomen, making them more susceptible to some diseases. Therefore, you should control your weight during pregnancy.
It is difficult to control whether losing weight during pregnancy will affect the fetus. Too intense exercise is not conducive to children's growth and development. At the same time, excessive weight loss may cause malnutrition in pregnant women, unable to provide adequate nutrition for the fetus and limit the development of the fetus.
What are the methods to control weight during pregnancy?
1, aerobic exercise
Aerobic exercise requires relatively little exercise intensity, and at the same time, it can promote the absorption of oxygen by pregnant women, which is good for pregnant mothers and fetuses, has a good effect on improving the physical fitness of pregnant women, and can also alleviate the backache caused by pregnancy to a certain extent, which has a great effect on helping pregnant mothers control their weight.
2. Water sports
Water sports can choose swimming or aerobic exercise in water, which can effectively alleviate the fatigue of pregnant mothers. At the same time, the buoyancy of water can avoid the harm to pregnant mother's body during exercise, and there is no need to worry about overheating.
3. Yoga
This kind of exercise requires high physical fitness and is not suitable for all pregnant women. To use this method, we must ensure that we have a certain foundation, and at the same time, we must have the guidance of professionals, and we must not do it blindly.
Pregnant mothers should avoid the weight control period in the third trimester, which is not suitable for most sports, and resolutely avoid all weight loss measures in the third trimester. Even in the early stage of pregnancy, you must consult professionals according to your own situation when choosing exercise methods. Remember that it is not suitable for routine weight loss exercise during pregnancy, so we can only adopt moderate weight control methods and strictly follow the advice of relevant doctors.