But in real life, pregnancy activities have been undertaken by many young mothers.
Not long ago, Zhang took photos of pregnancy and fitness on Weibo, which also became popular in Weibo. So some people will ask, stars can move with a big belly, and I am just an ordinary person. Can I like them?
Sure!
Although all the activities of stars like He Zhang during pregnancy are carried out under the guidance of professional sports, this does not mean that ordinary people have to stay in bed for ten months.
For pregnant mothers, activities have many benefits.
During pregnancy, it has been proved that proper and regular aerobic training can improve and maintain physical health. At the same time, physical exercise can also relieve back pain and sadness, support the prevention of constipation and varicose veins, and even reduce morning sickness. Studies have also shown that pregnancy training can help reduce the harm of gestational diabetes, improve the safe delivery rate and postpartum recovery time.
Although pregnancy activities have many benefits, if you don't read the relevant materials carefully before starting pregnancy training and don't know enough about your body, seeing other hot moms do so is just blindly following the trend. ...
So woman, you are playing with fire!
Before starting pregnancy activities, it is necessary to have a pregnancy check-up, and the training can only be started after all the indicators are normal and the doctor agrees.
In addition, when training during pregnancy, you need to be careful about the following topics.
1 rational activities
If you were an active person before birth, it's a pity that your training may not be as easy as usual during pregnancy. Especially in the early pregnancy, increasing the activity of blind target is likely to lead to miscarriage or premature delivery. Therefore, this temporary training is much gentler than before pregnancy.
In training, you need to be more rational, listen carefully to your body's feelings and pay attention to the signals from your body. When there is pain, sadness, fatigue, etc., you must immediately refrain from activities and consult a doctor.
It should be noted that during the activity, you are likely to encounter false contractions, especially in the third trimester, which is a very common sign. Don't worry about your barbell at this time, restrain your activities, find a quiet place to lie on your side and mediate breathing until it is quiet again.
Remember a word firmly and don't do it.
Choose your activity customs.
Many mothers will also ask me what activities are suitable during pregnancy. In fact, there is no solid plan.
If you are a fitness enthusiast who likes stretching iron before pregnancy, you can also hold it during pregnancy. If you like to practice yoga regularly, you can also stick to yoga during pregnancy.
The most nervous thing is to hold activities that you are familiar with!
For example, many mothers suggest swimming during pregnancy, but for a mother who can't swim, she learns to swim with a big belly, and she is nervous, contractions and even miscarriages because of choking.
3 Appropriate carbohydrate supplementation
When you have time, due to physiological changes, the blood sugar concentration will drop faster and faster. Therefore, before and during training, you can add some fast carbohydrates appropriately. Such as bananas, yogurt and so on. Be careful not to have abdomen training during pregnancy.
4 Fully warm up
During pregnancy, there will be a lot of vaginal relaxation hormone secretion. Relaxation hormone plays an important role in pubic symphysis, but it may also cause relaxation in other key parts of the body, thus causing inflammation, pain and sadness. Therefore, before starting training, it is necessary to carry out sufficient warm-up activities instead of exercising upper limbs in the morning.
If you really don't know the key to doing activities, then come to a set of broadcast gymnastics for middle school students in the world.
5 Respiratory problems
Abdominal breathing or chest breathing, nasal inhalation or nasal inhalation, is it really that nervous? For pregnant mothers, they can breathe comfortably as long as they don't hold their breath. There is no need to deliberately mediate your breathing. Because you take unconventional breathing methods, you will be in a hurry and cause contractions. All you have to do is relax yourself while breathing.
Don't rely too much on the heart rate table.
Before the body, you and I usually rely on the heart rate meter to determine whether our heart rate is in the "fat reduction zone", but one of the changes brought by the body is that the heart rate will be faster than that of ordinary people, so it is not so correct to rely on the heart rate meter at this time.
Therefore, during pregnancy, spontaneous exertion (RPE) is often used to determine the activity intensity, and the reasonable activity intensity should be between 5 and 6. At this time, your idea should be "a little tired, but you can still fight."
7 Priority is given to endurance training.
In the process of training during pregnancy, we should choose small weight and multi-group muscle endurance training instead of muscle strength training. After all, childbirth is a long-term process, just like a marathon, and no one can let the child spurt out with enough strength. In the delivery room, there are not a few mothers who gave up the struggle from the beginning, but the child's head can't come out, and there are many people who "really can't live". In order to restrain this environment, muscle endurance training should be carried out during pregnancy and pregnancy.
Of course, another reason is that holding a lot of muscle strength and attack training at this time is easy to cause activity injury (don't forget that relaxin makes your key points in a fragile state, which is easy to cause contractions and lead to miscarriage or premature delivery).
8 inhibit supine activities
You must completely avoid supine training activities, which may lead to low venous reflux and hypotension. If you choose to hold yoga or pilates, you should eliminate relevant measures in training. Initiate training to increase the upper body, strengthen the arms and back more, and make the baby feel comfortable when he is born.
Adequate moisture and suitable temperature
In the process of training during pregnancy, you must keep enough water, even if you wear loose clothes, and control the high temperature and high humidity environment. Before each activity, prepare enough water, drink a small amount for many times, and decide the location of the bathroom in advance.
The reason is that the uterus enlarges and restricts the bladder during pregnancy, and the pregnant mother herself is a frequent micturition family. Coupled with regular drinking water, the pelvic floor muscles are slightly weak and very embarrassing.
10 Detailed events of special people
Mothers with a large base should focus on the mediation of survival methods and the improvement of diet during pregnancy. Activities should start with short-term low-intensity training and gradually increase according to activity skills. In the choice of activities, we should refrain from aggressive key activities and competitive activities, such as fighting and weightlifting, and sit on a yoga ball for upper limb training, which is much more friendly to mothers with a large base.
In addition, mothers with gestational hypertension and gestational diabetes need to consult a doctor for professional guidance and monitor the changes of blood pressure and blood sugar during the activity.
- ***
Welfare 1: P-order training template for pregnancy method
The following is a training plan for the second trimester. Need to be reminded that according to the different physical environment of each mother, the appropriate training plan should be different, and it is not possible to copy mechanically. In the process of training, we should drink water carefully, pay attention to the mother's breathing environment, and sometimes ask her proprioception.
(including my direct Excel screenshot)
(Preheating and cooling are not planned, but they are necessary. Don't omit them! )
I didn't shoot the action plan in advance. If I don't know, I will criticize in private. I will look at the reply. )
Welfare II: I heard that two measures must be given.
Adhering to the concept of benefiting the society, I have chosen several measures that are suitable during pregnancy and postpartum. These measures are very important to pay attention to the stability of the spine and the tension of the pelvic floor. It can be said that black and white are often strong.
(gif copyright belongs to its pocket hot mom camp during FitTime Ruijian. I can't kill you if there is a stolen map! )
Yoga ball pelvic floor activation, group 15s*3.
Let the perineum oppose the spherical surface and do the contraction and extension of the pelvic floor muscles.
Although you need to know where the pelvic floor muscles are first, this will lead to another topic.
Kneeling posture, 20*3 groups
Be careful to keep pelvis and spine stable. If your stomach is bigger, start using a chair with a backrest.
Walking with the ball, 15*3
Be careful to keep the spine stable and don't let your body swing sharply.
Cats and cows, 15*3
In the "cow" posture, the curvature of the thoracic spine is greater than that of the lumbar spine.