As we all know, it is not enough to control weight only by "keeping your mouth shut", but also by "stretching your legs". What exercise to do and how to exercise are the most concerned issues for pregnant mothers.
In addition, the increase of the weight of uterus and breast during pregnancy will lead to the change of the position of the body's center of gravity, which will increase the burden on the lumbar and thoracic vertebrae, while the change of hormones will make the ligaments loose and elastic, which will make the stability of the spine worse, so the pain of pregnant women's shoulders, back, lumbosacral and pelvis is very common.
(Comparison of pregnant mothers' bodies before and after pregnancy)
Exercise during pregnancy can not only control weight, but also prevent constipation, hemorrhoids, varicose veins, calf cramps and ankle edema, improve and support back muscle strength, prevent back pain, improve mood, reduce depression, improve sleep quality, prolong sleep time, prevent gestational diabetes, reduce the possibility of trauma, increase the chance of vaginal delivery, stay energetic, enhance physical strength during delivery and delivery, and most importantly, reduce the troubles of metabolic diseases to babies. The benefits are endless!
Today, we will talk about the related knowledge of exercise during pregnancy.
Pay attention to the correct actions in daily life
In daily life, it is very important to maintain correct posture to reduce skeletal muscle load and pain. This mainly involves arriving at the station, sitting, lying down and moving things.
When standing, your feet are slightly apart, your shoulders droop and keep leaning back, your chest and ribs are raised, your back is kept straight, your abdominal muscles are tightened, your hips are contracted, and your knees are slightly bent.
When sitting, pregnant mothers should never lie down, avoid hunchback and hunchback, and try to straighten their backs within their comfort range. When sitting, their thighs should all sit on the chair and keep their knees and hips at the same level.
When lying flat, put a pillow between your legs to support the weight of your thighs and reduce the tension in your back; A pillow is placed under the abdomen to support the uterus and a pillow is placed on the back to support the back. Try to choose the left supine position, which can increase the blood flow of placenta.
To lift heavy objects, try to ask others for help. Pregnant women must never move anything over 25 kilograms. Keep your back straight and bend your knees to lift things. Don't bend over, straighten your knees. When you put down an object, your feet should tighten your abdominal muscles and bend your knees like when you lift it.
Which pregnant mothers are not suitable for exercise?
Although exercise has many benefits, before exercising, I'll tell the truth first. Some situations are absolutely impossible to exercise, such as severe heart disease, restrictive lung disease, cervical incompetence, multiple premature births, bleeding history in the middle and late pregnancy, placenta previa after 26 weeks, threatened premature delivery, premature rupture of membranes, pre-eclampsia, pregnancy-induced hypertension and so on.
In some cases, you can exercise cautiously or under the guidance of a doctor. For example, severe anemia, pregnant women's unevaluated arrhythmia, chronic bronchitis, uncontrolled 1 diabetes, extreme obesity, extremely low weight, extremely sedentary life history, intrauterine growth restriction in this pregnancy, uncontrolled hypertension, limited motor system, uncontrolled epilepsy, uncontrolled hyperthyroidism and heavy smokers.
Once pregnant mothers have abdominal pain, shortness of breath, vaginal bleeding, fluid discharge, fatigue, dizziness, palpitation, shortness of breath, headache, chest pain, uterine contraction pain, blurred vision, decreased fetal movement, gastrocnemius pain, or pregnant women think it is time to stop exercising.
Aerobic exercise most suitable for pregnant mothers
There are many kinds of exercise, which can be roughly divided into aerobic exercise and muscle strength exercise. Aerobic exercise recommends walking, yoga and leisure sports activities.
Walking is the safest and most convenient exercise during pregnancy, which most pregnant women are willing to accept. To achieve the exercise effect, the walking speed should reach 3-4.5 kilometers per hour and more than 30 minutes per day. At the same time, you can increase the amount of exercise in six steps.
The first step is to walk easily. For pregnant women who never exercise at ordinary times, they can take a walk easily at first, keep a good mood, and the speed is random, fast or slow.
The second step is to gradually increase the stride, and the third step is to increase the swing arm. After a period of adaptation, under the condition of maintaining a certain speed, we should maximize the stride (increase the pedal force of thighs and calves) and increase the swing arm range.
The fourth step is breathing coordination, the way is two steps and one breath, or take a deep breath and breathe slowly, so as to intake more oxygen, make metabolism-breathing more efficient, and exercise respiratory muscles such as diaphragm and intercostal muscle.
The fifth step is upper limb exercise. After mastering the above four steps, walk with upper limb movements, such as lucky cat, W arm, L arm, shoulder ring and vibrating arm. , each group 12 times, do 3 groups. Upper limb exercise can significantly enhance the exercise effect, increase the amount of exercise at a certain pace, and exercise the muscles of upper limbs, shoulders and back at the same time to enhance muscle strength.
The sixth step, upper limb weight-bearing exercise, you can buy two 1.5 kg dumbbells or sandbags tied to your wrists, or take two bottles of mineral water in your hand. Starting from the swing arm movement, you can gradually cooperate with the upper limb movement.
Leisure sports activities refer to sports activities that you consciously participate in at home, at work or outdoors in a relaxed mood, including sweeping the floor, buying vegetables, Kegel sports and so on.
The main methods of yoga are breathing, posture and meditation, which can improve the physical and mental health of pregnant women and relieve common discomfort symptoms during pregnancy, such as lumbosacral pain, fatigue, varicose veins, edema of lower limbs, mood swings and insomnia.
In the first trimester, easy and gentle exercise is the main practice; Moderately increase the intensity of exercise in the second trimester to enhance the strength of legs and waist. Practice midwifery in the third trimester to increase the elasticity and strength of back and pelvic floor muscles.
How to do muscle strength exercises?
The middle part of the human body consists of waist, pelvis and hip joint. Muscle groups mainly include abdominal muscles, dorsal muscles, diaphragm, lumbosacral muscles and pelvic floor muscles. These core muscle groups are responsible for stabilizing the center of gravity and conducting power, and are the "energy sources" of the body.
The purpose of practicing core muscles during pregnancy is to enhance the contractility and elasticity of muscles, relieve lumbosacral pain, promote natural delivery and help recover after delivery.
Swiss ball, which was first popularized, has the functions of strengthening muscle strength, enhancing proprioception, improving balance, stretching and relaxing exercise, relieving low back pain, relieving fatigue and relieving stress. And the color is bright and safe, which is easy to bring good mood to women. The method is also relatively simple, just sit on the ball, keep your back straight, relax your arms naturally, and separate your feet slightly. After practicing adaptation, families and office workers can use Swiss balls instead of seats.
Followed by elastic belt practice. As a special resistance training, elastic belt training can effectively increase muscle strength, dimension, endurance and explosive force, improve speed and flexibility, and is widely used in competitive training, rehabilitation and mass fitness.
The third is squatting against the wall, mainly practicing the muscles of the buttocks and lower limbs. There are two forms, 120 static squat, 30 seconds each time, doing 3 groups; 90 static squats, 30 seconds each time, do the same 3 groups.
Fourthly, 3D hip joint exercise can enhance the strength of pelvic flexion and extension abduction and thigh flexion muscles, which has the same exercise effect as stepping and striding in life. Prone posture will increase the difficulty.
Finally, stretching is also a kind of exercise. It can relieve muscle and joint tension, relieve pain, increase joint range of motion, correct muscle imbalance, promote blood circulation and reduce edema.