Aerobics for pregnant women means that when pregnant mothers are pregnant, it will become more and more inconvenient to do things, and every move will become the focus of family attention. In order to make the baby physically and mentally healthy, pregnant mothers don't need to do anything at home, but in that case, there will be insufficient exercise, which is not good for the health of pregnant mothers and babies. Therefore, many pregnant mothers gradually grab their own pregnant women's aerobics. Next, let's see what is pregnant women's aerobics!
Pregnant women's aerobics is a kind of aerobics specially designed for pregnant mothers, which helps pregnant mothers to exercise during the special period of pregnancy. Pregnant women's aerobics can improve inspiratory and central nervous system functions, manipulate and increase weight after delivery, and expand abdominal cavity volume. At the same time, it can also reduce anxiety, varicose veins and severe constipation. At this stage, this is a very simple, most economical development and the best practical effect.
It is forbidden for pregnant mothers to exercise vigorously. Only some new relaxation exercises can be carried out. Each exercise can last for 20 ~ 30 minutes, three times a week, and each posture can be done 6~ 15 times. Its posture is lying flat on the bed, with two kneecaps flexed, feet flat on the bed, hands on the abdominal cavity, deep inhalation movement, and abdomen bulging and gathering. Or lie on your back by the bed, put your hands around the back of your head, your chest is slightly convex, your legs are straight and alternate left and right, and the intensity is from big to small, from slow to fast, and you can do it up and down for 50 times in a row.
Pregnant mothers use their spare time to do exercises for pregnant women, which can not only improve the quality of sleep and promote the stability of blood pressure, but also reduce the delivery process and maintain a healthy body shape. Therefore, in order to better their physical and mental health and the normal growth and development of their children, pregnant mothers during pregnancy should act quickly!
How to do aerobics for pregnant women during pregnancy is a whole process of enjoying the salary of "goddess" for many women. Although pregnancy at home is the salary of the "goddess", it is actually not good to do so. Moderate exercise is good for your health. Therefore, many pregnant mothers gradually choose to do aerobics for pregnant women to exercise properly. So, how should pregnant women do aerobics?
First of all, we should remind pregnant mothers that they don't have to do some stretching, bouncing, loading and working pressure on the abdominal cavity. Exercise should be moderate and appropriate, otherwise it will do the opposite. Pregnant women can do aerobic exercise three or four times a day. Gymnastics during pregnancy is mainly to improve the support of pregnant mother's abdominal cavity, back and pelvis muscles, and then the shoulders will increase month by month to maintain the development of the fetus and the balance of the body. During pregnancy, women can consider making choices according to their own standards.
1. Cross-legged exercise: When cross-legged, put your hands flat on your knees and use your arm energy to help your legs move left and right. This exercise can improve the support of calf muscles and prevent abdominal thigh jitter and calf twitching. Do it gradually after 3 months of pregnancy, not less than 1 time every day, 5 times each time.
2. Sit cross-legged: Sit flat on the bed with your knees apart and your calves working parallel to each other. It can not only exercise the support of abdominal thigh muscles and the injury of bone and joint ligaments, but also prevent tendon contracture caused by uterine burden in the late pregnancy. Do it gradually after 3 months of pregnancy, once a day, and the time will gradually increase from 5 minutes to 30 minutes.
3. Foot movement: Stand on the ground, gently support the backrest with both hands, and turn your legs 360 degrees. This kind of exercise can improve the energy of pelvic muscles and the ductility of perineal muscles, which is convenient for pregnant women to give birth. Do it 5-6 times every morning and evening, and stick to it gradually from pregnancy to later stage.
4. Abdominal exercise: Hold the backrest with both hands and breathe gradually at the same time, so that the body's center of gravity is concentrated on both hands, the sole of the foot stands up, the body is pulled up, and the abdomen is straightened, so that the lower abdomen leans against the backrest, and then breathe gradually, releasing the pressure on the arm and recovering the feet. Doing it 5-6 times every morning and evening can relieve abdominal pain, improve muscle energy and perineum elasticity, and make pregnant women give birth smoothly.
5. Foot movement: Foot muscle movement can be carried out by bending your toes, such as holding some stones and toys or shaking your feet up and down with your toes. It is easy to get fat during pregnancy, which usually causes great work pressure on the feet and arches. Therefore, we should pay attention to foot movements at any time and place to improve muscle energy and maintain body balance.
6. Spine flexion and extension: Lie on your back, bend your knees, hold the outer edge of the kneecap tightly with both hands, stretch your head forward close to your chest, arch the muscles of your spine, back and buttocks, then release the pressure and practice several times a day. This is also a better way to relieve low back pain. You need to do it gradually after 4 months of pregnancy.
7. Lumbar muscle movement: The knees are flat on the bed, and the arms support the upper body vertically along the shoulders, with the theme of shaking the back and abdominal cavity to move the back muscles. Do it gradually after 6 months of pregnancy.
8. Swing movement of pelvis and back: lie flat, bend your legs, put your legs by the bed, and gently pull up your back with the courage of your feet and arms. It can relieve backache when pregnant with a baby. Do it gradually after 6 months of pregnancy, 5-6 times a day. There is no doubt that it has practical effect.
Moderate exercise is good for your health, especially for pregnant mothers in this special period of pregnancy, you should pay more attention to exercise!