Is the best
Proper exercise during pregnancy can not only effectively control weight, but also improve all kinds of discomfort during pregnancy, which is conducive to natural delivery, and mothers can recover their graceful posture more quickly after delivery. The most suitable exercise for pregnant women is walking on the ground.
Practice time
1-3 months is the best rest, because pregnancy is unstable, it is best not to do it, but breathing meditation and gentle stretching are still good.
It is more appropriate to practice for more than 3 months to 7 months, which is helpful for birth and child development. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of pregnant women should not be large, so as not to cause abortion. In the first three months, walking is the first choice. The physiological characteristics of pregnant women at different stages of pregnancy are different and should be adjusted in time.
In the second trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise according to their personal physique and past situation, and do what they can, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to run, jump and other strenuous exercises that are easy to lose balance. Suitable after 3 months of pregnancy.
Pregnant women yoga posture daquan
1, skyscraper skill
Stand with your feet together. Inhale, raise your arms above your head, bend your elbows, and hold your forearms above your head. Exhale, with the waist as the fulcrum, the upper body bends forward so that the upper body is parallel to the ground. Inhale and slowly lift your upper body. Finally, inhale and slowly lift your upper body. Exhale, hands apart from the side, slowly put on the side.
Benefits: make the delivery smoother and can be corrected. Palace can cure or treat hemorrhoids.
2. Butterfly style
Sit in the water with your feet together, keep your hands together during the whole exercise, and stand on tiptoe to keep your feet together. Gradually close the heel and move as close as possible to the leg fork. Lean forward and push your knees to the ground with your elbows. Hold for 30 seconds-1 min.
Benefits: It is good for the pelvis and promotes blood flow in the back and abdomen. Relieve sciatic nerve and help correct irregular menstrual cycle. Conducive to the smooth delivery during pregnancy.
3. Three types of combat
Inhale, greatly separate your legs, exhale, rotate your right foot and upper body 90 degrees to the right, and rotate your left foot only slightly in the same direction. Bend your right knee until your thigh is parallel to the floor, while your calf is perpendicular to the floor and thigh. Stretch your left leg, straighten your knee, tilt your head upward, look at the folded palms, stretch your spine as far as possible, exhale, and lean forward until your chest leans against your right thigh, keeping your arms straight and your palms closed. The upper body leans forward slightly, while straightening the right leg and lifting the left leg off the ground. After the right leg is completely straightened, the left leg is raised parallel to the ground. In this posture, the arm, upper body and left leg should form a straight line parallel to the ground, and the right leg should be at right angles to this straight line for 20 seconds.
Benefits: Enhance leg muscle strength, relieve leg spasm and enhance self-confidence. Calm your heart. Heart, high blood pressure is prohibited.
4. Squat work
Feet apart about shoulder width, toes outward. Cross your hands in front of your abdomen, palms up. Inhale and stretch your spine. Exhale and lower your body about 30 cm. Inhale, raise your body and stretch your spine. Exhale and lower your body about 60 cm. Inhale, raise your body again and stretch your spine. Exhale and lower your body by about 90 cm. Inhale, raise your body, relax your hands and feet, close your eyes and relax. If you find it difficult to squat three times, you can reduce the number of squats in the third trimester.
Benefits: This posture exercises the pelvis and strengthens the muscle strength of the legs.
5. Fish potential
Lotus sitting posture, the left foot is placed on the right thigh, the right foot is placed on the left thigh, the elbow supports the upper body, inhales, the upper body slowly leans back, the head is on the ground, and the hands are naturally placed on the thigh. While exhaling, hold your chest out and breathe five times. To reduce the difficulty of movement, you can straighten your legs together, put your hands under your hips, and support your body with your elbows. At the same time, press your ankles upward and press your head against the ground to make your throat feel relaxed.
Benefits: It can fully relieve neck fatigue, promote cerebral blood circulation and deliver sufficient nutrition to the brain, thus solving the problem of insomnia. It can also fully stretch the chest, help to take a deep breath, strengthen lung function, improve immunity and reduce the probability of catching a cold.
6. Lying heroically
Heroic sitting posture, holding your feet with both hands, elbow joint supporting your body, lowering your body on the expiratory side, bending your hands over your head after your upper body is completely flat, holding your right elbow with your left hand and your left elbow with your right hand, and breathing naturally. Loosen your hands, slowly lift your body, and restore the hero sitting position. When you go down, you should put it down slowly and bow your waist.
Benefits: strong abdomen, low waist. To attach excess thigh fat.
7. Abdominal breathing
Lie on your back with one hand on your abdomen and the other on your chest (putting your hand on your abdomen can make you feel the air entering your abdomen more directly and obviously). When we inhale, we try to let the air flow directly into the abdomen, and the abdomen will slowly bulge with the air flow, and the hand placed above the abdomen will also rise accordingly, and the bulge of the abdomen is particularly obvious. At this point, the chest has not changed. Exhale, slowly exhale all the gas in the abdomen. When you start practicing abdominal breathing, don't do it too many times.
Benefits: during childbirth, the uterus contracts strongly, and the exhalation of abdominal breathing can compress the inside of the waist bone, making the cervix open faster and the fetus more easily delivered.
8. Baby style
Put your feet together, kneel on the floor, inhale and stretch your spine upward, exhale and put your upper body back and forth, with your abdomen close to your thighs, your forehead on the floor, and your head tilted to one side. Put your arms at your sides and relax your shoulders, back and spine.
Benefits: Helps regulate insomnia.
9. Aggressive style
Diamond sitting posture: naturally relax your hands at your side, inhale and straighten your back, exhale and lower your upper body forward, put your hands on your feet, put your forehead on the ground, inhale and lift your hips, keep breathing, move your knees forward until your knees are on your forehead, and inhale and lower your hips to restore the diamond sitting posture.
Benefits: make the spine flexible and elastic, and relieve colds.
10, big worship style
Diamond sitting posture: put your hands together on your chest, inhale and stretch your hands upward, exhale and put your hands and upper body forward and down, touch the ground with the outer edges of your hands, straighten your spine, inhale and drive your body upward with your hands to restore the diamond sitting posture.
Benefits: promoting blood circulation in the brain, benefiting the lungs and indigestion.
1 1, Shanshi
Stand with your feet together, extend all your toes, straighten your knees, push back, extend your spine upward, put down your shoulders, keep your neck straight, look forward, and interlock and pull your arms and hands as far as possible. Hold for 1 ~ 2 minutes. Practice yoga and be careful of "yoga".
Benefits: Finding the balance point between toes and heels and the center line of the body can make the body stress evenly, improve posture, enhance vitality, and even adjust the discomfort of the spine, so that the hips are lifted, the chest is opened, and the shoulders are relaxed, which is a good posture to improve fatigue. Persisting in practice during pregnancy will greatly alleviate the discomfort of the waist and heel after delivery.
12, Badha Konasana
Sitting posture, legs bent, feet opposite, close to the root of thigh, knees sinking, spine straight, eyes staring at the front or nose tip, breathing. Exhale and bend forward, try to lower your body close to the ground, keep breathing for 30 ~ 60 seconds, recover your body and relax your legs. Repeat 2 ~ 3 times.
Benefits: supply enough fresh blood to pelvis, abdomen and back, keep kidneys and bladder healthy, promote normal ovarian function, and do it several times a day during pregnancy, which can reduce pain during childbirth and avoid pain.
13, shoulder handstand
Lie on your back, bend your legs, lift your hips and stretch your legs upward, support your torso with your hands and push it upward, with your chin close to your collarbone, your shoulders on the back of your head, your upper arms touching the ground, and stretch your legs upward as much as possible for two minutes. If you can't finish it by yourself, try to put your feet on the wall.
Benefits: Acting on the thyroid gland and parathyroid gland near the neck, the change of gravity can make the internal organs move freely, improve the situation of insomnia and constipation, relieve the fatigue of lower limbs, relax the waist, improve the situation of ectopic uterus and rejuvenate the body.
14, branch type
Lie on your back with your legs straight and your hands at your sides. Inhale for 3 seconds, put your arms above your head and stick to the ground, stretch as far as possible, and at the same time fully extend your legs and tighten your feet. Hold your breath for 6 seconds and stretch your toes and fingers as much as possible. Exhale slowly and recover. Exercise: 2 ~ 3 rounds.
Benefits: The arms and legs are fully extended and the spine is completely relaxed.
Action of pregnant women
1, back bending action. This kind of action will make the already stressed lower back more fragile. So don't do it. Even if you want to do it, you can only do simple breast enlargement.
2, the action of abdomen landing is absolutely impossible.
3. All abdominal muscle training moves are not good. Because pregnant women's abdominal muscle pressure is already great, abdominal exercise will cause a greater burden. It may even lead to the rupture of rectus abdominis, which will reduce the support of lower back.
4. You should also avoid violent twisting movements. You can only do simple rotation of shoulders, neck and upper chest.
5. Don't stand upside down. Because during pregnancy, a woman's belly bulge has shrunk her chest, handstand will press her chest more. If you do handstand for the third pregnancy, it may cause. Don't be careless
6, after the second pregnancy is not suitable for lying posture, because it will oppress the big blood vessels.
7. Make full use of the possible breathing space during breathing practice, but don't emphasize abdominal breathing, and don't particularly contract the abdomen.
8. Always remind yourself that your feet are parallel when standing. Avoid the outside eight-station method. It puts a greater burden on the lumbar spine.
9. During pregnancy, hormones will change, which will secrete more "relaxin", making her softer than usual. So don't overstretch when doing actions, or you will get hurt easily.
1, the heart rate of pregnant women should not be too fast, and the maximum heart rate should not exceed the maximum heart rate =(220- age) * 60%.
2, the dress should be loose and comfortable, and the shoes should fit lightly.
3, such as abdominal pain or bleeding. , sent to the hospital in time.
4. Replenish water in time to prevent collapse.
5. Keep warm to avoid catching a cold.
6. In case of dizziness, nausea or fatigue during exercise, pregnant women should stop immediately.
7. It is best to choose a yoga studio with relatively smooth air circulation.
Complete works of yoga postures for pregnant women,