First, take a walk.
Walking is a sport suitable for anyone. You should choose an environment with fresher air as much as possible, and you don't have to walk too fast or too long. At first, you can slow down and don't walk too fast, lest your body shake too much and cause fatigue.
It is best to take a walk every day, and don't go out for a walk in foggy, rainy and snowy days to avoid accidents.
Second, jog or go fast.
Proper weight helps to conceive. Jogging or brisk walking can consume more energy and burn excess fat than walking.
Empty your bladder before exercise and put on loose and comfortable clothes. If you feel uncomfortable during the period, you can pause to rest and adjust the jogging time according to your physical condition, so don't be too tired. Just like walking, please do it in an environment with fresh air and spacious space.
Third, swimming.
Swimming is a very good exercise, which can increase the strength of supporting weight and improve endurance and flexibility. Swimming can increase heart and lung function, improve mood and help maintain a good attitude during pregnancy.
It should be noted that the swimming time should not be too long and the water should not be too cold, otherwise it will cause muscle spasm.
Fourth, yoga.
Practicing yoga can enhance physical strength and muscle tension, enhance the balance ability of the body, and improve the flexibility and flexibility of the whole muscle tissue.
At the same time, yoga can also control hormone secretion glands, accelerate blood circulation, help pregnant women master breathing control methods well, which is conducive to future delivery.
Verb (abbreviation for verb) Pilates Fitness Method
Pilates is easy to learn. It can exercise the arms, chest and shoulders purposefully, and at the same time increase the flexibility of the body. Very suitable for exercise during pregnancy.
Pilates has a very obvious exercise effect on the waist and abdomen, and strong waist and abdomen muscles are very important for women's pregnancy, childbirth and delivery in the future. Moreover, this sport is not limited by the location of activities, and can be practiced in professional gyms, living rooms and bedrooms at home.
Common pilates movements
1, leg ring
Lie flat on the mat with your arms at your sides. First lift one leg, put the other leg straight or bent on the ground, tighten the abdomen, and press the waist to the ground. When inhaling, lift your legs up and turn in circles, in any direction. When exhaling, return to the starting point and stop the action. Do this 4 ~ 6 times in one direction and 4 ~ 6 times in the other direction.
Tip: Don't wrap your legs too much during the process, and keep your hips and hips still.
Function: This group of movements exercises the leg muscles and can keep the legs in a beautiful curve. At the same time, combined breathing can reasonably adjust the visceral function and make the movements more flexible and coordinated.
2. Sinusoidal stretching
Lift your upper body, lift your shoulders off the ground, straighten your left leg and bend your right leg. Put your ankle on the outside of your right leg and your knee on the inside of your right leg. Breathe 1 time. Switch legs and repeat the action. So the left and right sides exchanged 8 ~ 10 times respectively.
Tip: Don't relax your upper body during the whole process, and keep your upper back off the ground.
Function: This group of movements makes the body more coordinated, and at the same time exercises the toughness of the upper body and the flexibility of abdominal muscles, spine and bones.
3.DoubleLegStretch
Lift your upper body, put your knees on your chest and tighten your body. Then tuck your knees in your hands, inhale and stretch your body. Let the body return to a tight state when breathing. Repeat 6 ~ 10 times.
Tip: During the movement, keep your upper body unchanged and your shoulders off the ground. When opening the body, the arm is from front to top, and when retracting, the arm is retracted from the side and hugged by the knee.
Function: This is a group of stretching movements, similar to swimming movements, which can stretch the body and body joints and get complete relaxation.
4. Assistant
Lie on your side with your head, shoulders and hips in a straight line. Lean your legs forward slightly, push your left toe to the ground, lift your heel, lift your right leg as high as your hips, inhale and spread your right leg back, pinch your hips, and kick forward twice when exhaling. Switch legs. Say it again. Do it 6 ~ 8 times on both sides.
Tip: During exercise, the shoulders should be relaxed, and the upper body should not be relaxed.
Function: It can strengthen upper limb muscles, including pectoral muscles, upper back muscles and transverse abdominis muscles, and improve muscle flexibility.
Step 5 delay
Hands and feet fixed, legs bent, left leg in front, right leg in back. When inhaling, one arm supports the body. At this time, the whole body is in a straight line and slowly falls when exhaling. Practice changing legs. Do it 4 ~ 5 times each.
Tip: Slow action and strong control. If it is difficult to finish, you can support it on the ground with your elbow.