What fitness exercise is suitable for early pregnancy?
go for a walk
Every link of pregnancy, the expectant mother's department can take a walk. Walking can improve heart function, promote basal metabolism, regulate mood, improve sleep, exercise the energy of all muscles in all parts and enhance physical strength. It is the most suitable fitness exercise for expectant mothers, a reasonable way to maintain the health of expectant mothers and pregnant babies, and is conducive to the smooth delivery of pregnant women.
It is best to choose outdoor venues with fresh air, such as an ecological park with lush flowers and green grass. In areas with good landscaping, oxygen concentration is high, air index is good, and environmental pollution such as dust and noise is much less than that in urban areas. Finding a quiet and comfortable natural environment for a walk is certainly helpful for mother's physical and mental adjustment. Expectant mothers should also allocate their own time for walking according to their work and life, preferably after waking up in the morning and after dinner. It is best to control the total walking time every day between 1~ 2 hours. Walk slowly to prevent the human body from shaking too much, especially in the early and late stages of pregnancy.
eurythmics
Rhythmic exercise is more suitable for expectant mothers to lose weight through aerobic exercise in the first trimester. The key is to let expectant mothers gradually integrate their exercise energy with the increasing rest weight to maintain the physical and mental health of aerobic exercise during pregnancy. Some subjects of flexion and extension in various positions of the human body belong to this category.
It's easy to exercise your arm posture. Expectant mothers can sit on the wooden floor, put their hands together, stretch their arms hard, close them again and repeat their postures. During the whole theme activity, she should keep her arms at 90 degrees to the human body. Exercise the ductility and energy of joints and tendons, and be able to do leg stretching, toe fitness exercise and knee fitness exercise. The expectant mother lies flat with one knee bent, then the knee relaxes the lateral pressure, restores the origin, straightens her feet, and then changes her feet according to the same process. When toe-to-toe exercise, expectant mothers should sit on tables and chairs, put their feet flat on the wooden floor and try to tilt their toes. Don't leave the road when your toes are tilted. After a period of time, the soles of the feet learn to put down and repeat the same posture.
Expectant mothers can stretch their tendons, sit on the cushion, stretch their legs, lie flat, and do postures such as gently shaking the pelvis. Each exercise takes about 5 to 10 minutes. This slow stretching posture can reasonably relax the pelvic and abdominal joints, improve the flexibility of pelvic joints and lumbar muscles, exercise the lower lumbar muscles, and make the muscles of the whole body soft at the entrance and exit of the delivery door. In addition, it is also helpful for pregnant women to adjust their breathing during childbirth.