Yanyah Milutinovic, a 34-year-old pregnant woman, is a well-known fitness blogger, a 3 1w+ fan and a fitness instructor.
Yanyah Milutinovic often shares her fitness plan online, even after pregnancy.
Usually, for the safety of expectant mothers and fetuses, doctors usually advise not to do too much and too strenuous exercise after pregnancy. However, Yanyah Milutinovic didn't seem to stop exercising because her pregnant belly was getting bigger and bigger. Even under the protection of her husband, she started barbell squats, with a big belly weighing 3 15 pounds (about 143 kg). This swaying belly really makes people tremble just looking at it. ...
This also made many netizens see this scene behind the scenes. They were all shocked and asked questions in succession:
"Is this really legal?" "How do you feel like you're going to have a miscarriage ..." "Why do you want to do such a risky thing? Is it for online powder absorption and fever? Anyway, in my opinion, it is really stupid to do so ... "
However, milutinovic himself was somewhat dissatisfied with the questioning and shelling of netizens, and even replied to netizens: "I will never let other people's opinions drown out my inner voice!"
Anyone who knows milutinovic will know that these exercises are just her daily training intensity, and they are nothing.
Even though she has been pregnant for eight months, milutinovic can not only squat 280 kilograms, but also pull 204 kilograms 20 times in one breath. She started to run faster than many boys, and all kinds of fitness movements could be easily completed, as if pregnancy did not limit her exercise.
In fact, this is not the first time that milutinovic "holds the ball" for fitness. As early as 20 18, she kept the habit of exercising during pregnancy and gave birth to a healthy daughter.
However, Yanyah Milutinovic also consulted the doctor in advance about whether she could continue to exercise during pregnancy. After the doctor learned about her related occupation and fitness experience, she expressed her support.
Of course, milutinovic, after all, is an example. Its body that keeps fit all the year round can withstand the intensity of exercise during pregnancy, but what can the average person do during pregnancy? What should I pay attention to when exercising during pregnancy?
1, 3 months before pregnancy
For expectant mothers who are just pregnant, they can do some moderate exercise in the first three months of pregnancy, such as walking and climbing stairs, but it is best not to do strenuous exercise. In order to prevent the newly implanted fetus from miscarriage due to excessive exercise.
2 or 3 months in the second trimester
The second trimester can be said to be the most suitable period for expectant mothers to increase their exercise during the whole pregnancy. On the one hand, at this time, the fetus has been stably implanted, the placenta has been formed, and the fetus is in a stable development state. On the other hand, the expectant mother's stomach is not very big, and her body flexibility is ok, so it is very suitable for her to arrange exercise according to her physical condition, but she should pay attention to what she can do and avoid copying mechanically to avoid self-defeating.
Third trimester, third trimester
Expectant mothers arrive in the last three months of pregnancy, which means that they are about to face labor. The fetus in their stomachs has almost developed and their stomachs are big. At this time, it is not convenient for expectant mothers to exercise with a big belly, so it is necessary to appropriately reduce the usual amount of exercise, take a walk and do maternity exercises. Moreover, excessive exercise may also lead to premature delivery, allergic contractions and other problems.
1, choose an appropriate exercise method and step by step.
For expectant mothers who have just started exercise in the early stage, they can choose some relatively simple exercises that don't require much for muscles and joints. After the body adapts, they will gradually increase the intensity of exercise, step by step, so that the body has an adaptation process, and the expectant mother will not be too tired when exercising.
Usually, the prospective father or family can accompany the expectant mother to go for a walk in the park, which can not only relax, enhance feelings, but also make themselves move.
2. Don't stick to the venue, but focus on short-term, regular and continuous.
Perhaps many expectant mothers are worried that it is not convenient to go anywhere with a big belly during pregnancy, let alone go to the gym, but in fact, many sports don't necessarily need professional venues, as long as they consciously add some activities in their daily lives.
For example, don't sit or lie down all the time at home, stand up and walk more occasionally. Don't always sit still at work, stand up and stretch properly, which is good exercise.
Before planning to do exercise during pregnancy, it is best for expectant mothers to consult a doctor to see if their physical condition is suitable or what intensity exercise is suitable to do to avoid some dangerous situations due to excessive exercise.
In particular, it is important to avoid excessive use of waist and abdomen strength during exercise, and it is not recommended to lie flat to avoid touching the uterus or compressing blood vessels during exercise, which will affect the health of the fetus.
In addition, expectant mothers should pay attention to dizziness, tinnitus, dizziness, headache, abdominal pain or physical discomfort, vaginal bleeding or fluid outflow during exercise. When they stop exercising, they should immediately inform their family members or people around them for help and send them to the hospital for examination in time.