The COVID-19 epidemic from June, 5438 to October, 2020/KLOC-0 was a severe test for the whole country and even the whole world, and it was also a severe test for everyone. In this test, there is such a group-pregnant women, who are not only testing maternity, but also testing the epidemic. I have to say that this year's pregnant women are really a bit difficult.

654381after the news of human-to-human transmission was announced on October 20, everyone had to stay at home. It's been 42 days, exactly one month. At present, the situation is gradually improving, and production and work have resumed in various places, but the war epidemic has not yet achieved a comprehensive victory, and pregnant women who are high-risk and susceptible groups should not be taken lightly. We can also be optimistic about this fate by taking this "prenatal confinement" that can't stay at home as the pre-exercise for postpartum confinement.

The difficulty of "prenatal confinement" caused by the epidemic is that you can't go out because of the insecurity of the outside world. Staying indoors and staying indoors are two completely different things. You can't go shopping if you can't go out. Mothers waiting for milk can't eat nourishing food such as crucian carp, so they can only feed milk powder to starving children. If you can't go out, you can't go for prenatal examination. Expectant mothers in the third trimester can only teach themselves to count fetal movements and monitor fetal development. If you can't go out, you can't go to the gym. Pregnant women can't walk in the park. They can only try to do some necessary prenatal exercise in a small room. The shortage of materials, medical care, narrow venues and limited activities put forward a double test for pregnant women's body and mind. Whether you can maintain a healthy body and a stable mood and give birth to a baby smoothly will be the answer sheet handed over by pregnant women during the epidemic.

As a fellow examinee, I have been pregnant for 9 months and contributed some experience. I will show the daily life of pregnant women during the epidemic from two chapters: physical and psychological.

First of all, the body

The sudden outbreak of the epidemic has once again made us understand the truth that health is the capital of the revolution. Good health can survive more storms, and improving immunity is the central task of pregnant women during the epidemic. I can't get out, but I can still exercise in the cubicle. In case of being disturbed by laziness, playfulness and chores, I usually do exercises in the morning, and the exercise content is pregnant women's aerobics. After a lot of attempts, I finally chose three sets of exercises to practice in turn. The choice of diversity can not only ensure the interest in sports, but also make up for the lack of complete exercise design. I'd like to recommend these three sets that I like.

Lindsay Brin's mothers started working out.

This exercise is divided into three stages according to pregnancy, namely, early pregnancy (1 late pregnancy), second pregnancy and third pregnancy. There are two videos in each stage, aerobic strength exercises and yoga. Aerobic strength exercises are arranged according to three links: warm-up, strength and aerobic circulation, and relaxation. An exercise lasts about 40 minutes. If you don't feel relaxed enough, you can continue practicing yoga for about 30 minutes. Aerobic strength exercises and yoga can also be practiced separately at different times.

The sports equipment to be prepared is: 1 yoga mat, 2 pairs of dumbbells, one pair is heavy and the other is light, which is selected according to the strength before pregnancy. Reference weight: 5-8 kg heavy dumbbell and 3-5 kg light dumbbell.

The advantage of this set of movements is that the coach will remind the back muscles to exert strength, cooperate with breathing and drink water in time. These three points are often forgotten in sports, and under the repeated reminder of the coach, the action is guaranteed to be more in place.

2. Healthy, happy and healthy mother

This exercise is divided into three stages: first trimester, second trimester and third trimester. Each sport is divided into three parts: warm-up, aerobic and self-weight alternating training and relaxation. In the second step, there are always 5 or 6 movements, which are repeated twice. Strength training mainly uses self-weight exercises without the help of equipment. An exercise lasts about 40 minutes. Sports equipment required: 1 yoga mat.

The advantages of this exercise are: no need for sports equipment, flexible and convenient; The number of actions is small, and you can be more familiar with the essentials of actions through repetition. The coach will remind you to drink water.

3, Sanders prenatal exercise in summer

This exercise is divided into three stages: first trimester, second trimester and third trimester. Each exercise is divided into three parts: warm-up, aerobic and self-weight cycle training and relaxation. This set of movements mainly uses elastic rope for strength training, and the core training will use pillows to raise the upper body. The duration of an exercise is about 40 minutes.

Required equipment: 1 elastic rope, I personally used 30 kg elastic rope, 2 pillows, 1 yoga mat.

The advantage of this exercise is that the movements of the elastic rope are novel and changeable, which can be adjusted according to personal strength, and muscles near the pelvis will be interspersed between movements to relax.

Do exercise during pregnancy and delivery according to your own ability, and don't exceed the intensity of exercise before pregnancy. For example, dumbbells can't exceed the exercise weight before pregnancy, yoga balls can't be tried before pregnancy, and you can't learn during pregnancy. Balance movements need to be fixed, and core training must be carried out with the consent of the doctor.

The self-judgment standard of proper exercise intensity is to breathe a little faster, but still be able to speak one or two complete sentences fluently. Pay attention to drinking water and breathing in time during exercise, and stop exercising in time if you feel uncomfortable. Due to individual differences, the doctor's advice shall prevail.

The above three sets of maternal exercises focus on practicing arm muscles to prepare for holding children; The thigh muscles lay the foundation for supporting the growing belly; Back muscles to prevent spinal pain; Pelvic muscles to prepare for a smooth delivery; Core muscles to prepare for postpartum recovery.