In order to spend a happy pregnancy and welcome pregnant women to give birth smoothly, expectant mothers can try to train pregnant women gymnastics. After three months of pregnancy, pregnant women gymnastics can gradually train hard every day without being too tired. When doing sports, she can also play some relaxing music to help adjust her mood. Maternal exercises can effectively improve the energy of expectant mothers, help vaginal delivery and reduce the probability of cesarean section.
Benefits of pregnant women gymnastics For expectant mothers, it is necessary to solve the work pressure in daily life and work, and the birth of a new life is coming out, with complicated emotions. Therefore, expectant mothers must choose appropriate methods to ease their emotions. Training pregnant women gymnastics not only helps to relax, but also has some other benefits.
1. Promote the process of natural delivery and reduce the rate of cesarean section.
Pregnant women gymnastics can be used as a basic health care project during pregnancy, which can make pregnant mothers in a better psychological state throughout pregnancy, reasonably reduce the rate of caesarean section and promote the natural delivery process, such as reducing the delivery process. At present, China's extremely high cesarean section rate has attracted the attention of professionals all over the world. The cesarean section rate in China hospitals is generally 40% ~ 50%, and some even reach 80%.
Due to the lack of understanding of the choice of natural delivery, the overflow of nutrition, and the decrease of pregnant mothers' exercise, the baby is very big, the pregnant women are lack of energy during delivery, and the complications of expected delivery increase, which all lead to the increase of cesarean section rate. Pregnant women gymnastics can effectively deal with this problem and reduce the probability of cesarean section.
2. Reduce pregnant women's fear of childbirth and relieve discomfort during pregnancy.
Insisting on training pregnant women gymnastics during pregnancy can reduce the expectant mother's psychological fear of the whole process of delivery and the change of the child's real identity after delivery, help to relieve the discomfort during pregnancy, immediately adjust the mentality, and improve the self-confidence and energy in choosing a natural delivery.
3. Prevent postpartum depression and discomfort and promote the development of newborn babies.
Adhering to pregnant women gymnastics during pregnancy can effectively reduce postpartum hemorrhage, promote postpartum repair, make mothers more willing to choose exclusive breastfeeding, and promote the healthy and happy growth of newborn babies. Appropriate pregnant women gymnastics can increase the probability of choosing a natural delivery, and the prevalence of postpartum depression is also significantly reduced. However, during pregnancy, gymnastics will only have practical effects if it is adhered to every day. Therefore, expectant mothers must exercise regularly in their daily lives, for example, before going to bed and doing housework. About reading the article: Being pregnant women gymnastics makes it easier for you to choose a natural birth!
When will pregnant women gymnastics do it? 1. It is best to take a walk in the early stage.
Early pregnancy, that is, the period of 0 ~ 12 weeks, is attributed to unstable pregnancy. Zhong Renyan, a physiotherapist of the Pelvic Association and the newly opened Geng Xin Hospital, believes that pregnant mothers can do some gentle traditional exercises without bleeding, and the most practical thing is walking. Why don't pregnant fathers go out for a walk with their expectant mothers after work and after meals, which can not only achieve the purpose of exercising, but also take this opportunity to relax and improve the relationship between husband and wife.
2. 12 weeks later, depending on the energy.
After 0/2 weeks of pregnancy, pregnant mothers can gradually do some exercise according to their own physique. Before pregnancy 19 weeks (fifth month), we should start with more relaxed and enjoyable gymnastics such as foot movement or relaxation, and gradually improve the types of gymnastics. /kloc-After 0/9 weeks, pregnant women can exercise with high compressive strength according to their original exercise habits, such as choosing gentle peaks for climbing or hiking. Others, such as shopping, walking and climbing stairs, can also be regarded as an exercise.
I suggest that pregnant mothers should be assigned according to their own specific conditions when they are doing pregnant women gymnastics. Although some exercises have eased, they still need to do what they can. If you take a walk and take too many passages, it will also cause discomfort, but it will not pay off. If the expectant mother's body is not soft enough, the rest weight is too heavy, the strength of the whole body muscles is not enough, or she has not done exercise for a long time, try to have specific guidance from a doctor before exercise.
Who is not suitable for pregnant women gymnastics? Not everyone is suitable for pregnant women gymnastics. Before exercising, expectant mothers must consult a doctor to find out whether their physical condition is suitable. Although the safety factor in pregnant women gymnastics is very high, some expectant mothers may have to pay attention to potential safety hazards.
If the pregnant mother has a history of induced abortion, placenta previa and uterine relaxation, then pregnant women gymnastics should not be performed. It is recommended to do proper housework every day to relax. This gentle exercise is more suitable for expectant mothers.
How do pregnant women do health exercises? 1. Foot movement
Because the baby's weight will gradually increase, it will hurt the mother's back and legs at the same time. Therefore, the foot movement should always be carried out unremittingly-the sole of the foot should not leave the road, and the sole should be tilted upward as far as possible, inhale once, flat once, and so on; Then tilt your legs, take the upper soles of your feet and ankles as anchor points, and gradually move up and down on the ground. When doing exercises for pregnant women, the posture should be gentle, not too hard!
2. Inhalation exercises
It is very important to keep relaxed breathing during pregnancy. Inhalation will directly affect your breasts, so why not take care of your breasts, too. First, keep your body relaxed, put your hands on your chest, then breathe gradually, let your breasts expand to both sides and then gently spit out the air. Doing so can make expectant mothers breathe smoothly and keep their breasts healthy.
3. Relax your spine.
During pregnancy, expectant mothers will always feel tired and can try to relax their spine. First, sit on the stool in the back of the chair to reduce the pressure on pregnant mothers to get fat; Then, put your feet together, move your left leg back steadily, sit gently and steadily in the middle of the desk and chair, then move your ass, and of course rest your back on the stool. When you sit firmly, your back can bend and relax well. Sticking to such exercises often is beneficial to pre-pregnancy health care and smooth production in the future.
Frequently asked questions in pregnant women gymnastics 1. Exercise in moderation. As a pregnant women gymnastics, the most important thing is to be appropriate. Too much exercise is not worth the loss. Pay special attention to the heartbeat when doing exercise, not too fast, and try not to exceed the maximum heart rate. Maximum heart rate =(220- age) ×60%. If the expectant mother has dizziness, nausea, vomiting or fatigue during exercise, she should stop exercising immediately; If you have abdominal pain or vaginal bleeding, you should go to the hospital for physical examination on time.
2. sportswear. When exercising, clothes should be loose and comfortable, and shoes should be light and fit; Replenish water immediately during exercise to avoid physical exhaustion.
3. Pregnant women with uremia can moderately increase exercise to control blood sugar; Expectant mothers with coronary heart disease should limit their exercise; Expectant mothers with a history of repeated abortions should stay in bed at the beginning of pregnancy; Expectant mothers with fetal distress had better choose brisk pace exercise like walking. However, everyone's situation is different. It is best to consult a gynecologist first and then allocate a reasonable amount of exercise. About reading the article: pregnant women gymnastics! Suitable for expectant mothers to exercise in winter.