It is worth noting that pre-pregnancy is more suitable for exercise than pregnancy and postpartum, because pre-pregnancy exercise does not have to worry about various dangers after pregnancy. If you can do early exercise in the first half of pregnancy, it will be of great help to the muscles of women's bodies. It is common for many mothers to be unable to get rid of their stomachs after delivery, mainly because the strength of abdominal muscles cannot be restored to its original shape. You can do some abdominal exercises regularly before delivery, so that it is not only easy to maintain the exercise habits during pregnancy and postpartum, but also to maintain muscle ability. The postpartum abdominal muscles are not easy to relax, and you can quickly recover your original figure.
In addition, pre-pregnancy exercise has a great benefit, reducing the risk of gestational diabetes. Many mothers don't exercise, their muscle ability declines, and they are easy to become "penguin mothers" in the middle and late pregnancy. On the contrary, a mother who exercises regularly will have stable functions in all aspects of her body during pregnancy and can effectively control her weight.
Pre-pregnancy exercise is helpful for pregnancy and smooth delivery. Qiu Yiling believes that for female beginners, sudden high-intensity exercise is easy to cause them pressure and difficulties. Therefore, apart from this article, it is suggested to start with training cardiopulmonary exercise, starting with slow walking, fast walking, jogging and fast running, and gradually start exercising for 65,438+05 to 30 minutes each time, at least three days a week, when you feel no longer. The goal of progressive exercise is to develop regular exercise, and you can feel "breathing" during the process. Because more oxygen is needed during pregnancy, aerobic exercise can improve the heart and lung function, thereby increasing the oxygen content in the blood and making the baby more stable in the pregnant mommy's stomach.
On the other hand, strengthening the training of transverse abdominis muscle from pre-pregnancy to pregnancy, such as Deadbug introduced in this article, can help the delivery, because the strength of transverse abdominis muscle is needed in production, but many mothers have no strength, which makes the labor process drag on for a long time. Therefore, if you can practice these movements before pregnancy, you can help breathing during pregnancy, and know how to force and breathe at the same time during childbirth, so that the whole labor process will be smoother.
It is more effective for husbands to help pregnancy together. Through pregnancy-assisted exercise, women's pelvis can be exercised, the secretion of endorphins and sex hormones in the body can be promoted, the implantation rate of embryos can be improved, and the pregnancy rate of women can be accelerated. When planning a pregnancy-assisted sports program, you might as well invite your husband to come with you. Being together can not only make it easier to keep exercise habits and increase the interest of couples, but also improve physical function, strengthen the quality of * * * and eggs, and accelerate the combination of * * * and eggs.
Precautions for Pregnancy-Assisting Exercise Qiu Yiling emphasized that when doing pregnancy-assisting exercise, try to use rhythmic clothes or loose sportswear that feels comfortable, and don't wear jeans. In addition, these exercises can be carried out at home without any auxiliary equipment. Modern men and women with heavy work pressure can exercise easily and express their pressure in time, then pregnancy will naturally come.
Warm-up before exercise can start from the activities of the big joints, so that the body changes from cold to hot, and muscles and joints are less likely to be injured during exercise, and the laziest way to warm up is to take a hot bath. Pregnancy promotion exercise before going to bed can be carried out after taking a bath.
The other two exercises you can do in the living room after work ── lunge and squat, and hip joint stretching, and lift your feet to warm up in place. Lift your feet in place for about 1 sec. Generally speaking, it takes about 3 minutes for people who don't exercise. People with exercise habits can try to run in the same place 1 minute, and then run with their legs lifted for 2 minutes. The elbow joint and shoulder joint of the hand can also be round or swing from side to side.
Further reading: Don't wait too long to have a second child! Miss the golden age, afraid of infertility.
How long is it effective to exercise each time?
Lunge (lunge)
The left and right feet are repeated 8 times as a combination, and beginners repeat 3 groups. The number of times can be increased once, for example, the left and right feet are repeated 9 times as a group, and the number of times can be increased once according to personal ability, up to 3 groups 15 times.
Hip stretching exercise
Like lunges and squats, the left and right feet are repeated 8 times and repeated in 3 groups.
useless thing
Make the left and right * * * changes 5 times each, one group 10 times, and repeat 3 groups. Muscle ability is good enough to do.
Do it left and right * * * respectively 15 times.
Knee clamp
A group of 20 times, each time the body stays in the air for about 5 seconds, repeat 3 groups, if not, change to 10 times, and then increase the numbers one by one.
It must be reminded that water should be replenished before, during and after exercise, and water should be replenished every 120-240 15 minutes.
Stretching after exercise is essential. Don't forget to do stretching exercises to relax your muscles after exercise. Qiu Yiling suggested that husband and wife can help each other and stretch their bones and muscles together, which can not only stretch their bones and muscles, but also increase the interest of sex. In addition, towels and elastic ropes are also good tools for stretching.
The kettle can be used as a dumbbell to increase the intensity of exercise. If you feel that the difficulty can be easily achieved after these pregnancy-assisting exercises are carried out for a period of time, you can hold the water in the kettle as a dumbbell in your hand to increase the resistance and difficulty of exercise. After the kettle is filled with water, if you want to increase the difficulty, you can fill it with beans, sand and sand and increase the difficulty by changing the weight one by one.
In addition to the four sports described below, Qiu Yiling believes that yoga is also very helpful for pregnancy. If couples can do yoga together, it will be better than doing yoga alone, and they will feel more relaxed because of interaction.
Further reading: Do not lose weight after giving birth to the first child, and lose weight together after giving birth to the second treasure. Is this ok?
After work, the living room can easily do pregnancy-promoting exercise-lunge step- 1 kneeling posture.
Step-2 Stand up completely and open your feet shoulder width.
Step-3 The knee of the hind foot is about 10 cm off the ground, the knee is at 90 degrees with the ankle joint, and the heel is off the ground from beginning to end. (Back to kneeling position)
Pregnancy-promoting effect: improve the muscle strength of lower limbs, increase the strength of buttocks and legs, relieve the pain of lower back, decompress through exercise and help pregnancy.
Intimate reminder: If the knee feels too much pressure when Step-3 is off the ground, you can hold it up a little, so you won't feel pain.
After work, the living room can easily do pregnancy-promoting exercise-hip joint stretching exercise Step- 1 Squat down, arch your front foot, lean forward, let your shoulders exceed the toe position of your front foot, let your front foot and hips support your body, and gently touch the ground with your rear toe.
Step-2: The hind foot is lifted upward and is in a horizontal state with the body.
Step-3 Stand up straight with your front foot, keep your body stable, stand up straight, * * * taut, and lift your knees with your back foot.
Step-4: The hind foot is lifted upward and is in a horizontal state with the body.
Effect of pregnancy assistance: Exercising gluteus maximus and hamstring muscles can strengthen the stability of lower limbs and core muscles and help pregnancy.
Intimate reminder: If the balance is poor, the hind feet of Step-2 don't have to leave the floor, and the difficulty will be much reduced.
Do easy pregnancy promotion exercise on the mattress before going to bed ── dead worm step- 1. Lie flat, lift your left hand and right foot in the direction of your head until your head is on the ground or bed, and press your lower abdomen hard to make your lower back flat on the ground or bed.
Step-2 Put your left hand and right foot down in the direction of your feet, keep your hands and feet close to the ground or bed, and don't touch the ground or bed.
Step-3 exchange hands and feet in the air (right hand and left foot are lifted towards the head).
Step-4 Put your right hand and left foot down towards your head, and keep your hands and feet close to the ground or bed. In the process of changing movements, keep the pelvis stable backwards, otherwise the abdominal muscles can't exert force.
Effect of assisting pregnancy: increase blood circulation in uterus and accelerate menstrual blood elimination. Doing it during pregnancy can strengthen the upper back strength; Postpartum recovery and core training can accelerate uterine reset.
Intimate reminder: pay attention to breathing and pelvic inclination during exercise, don't hold your breath and avoid sharing your hands and feet. An action lasts for 5 seconds and then exchanges. The action is too fast to achieve the effect.
Before going to bed, the mattress is easy to do pregnancy-promoting exercise-step-1Put your knees on the bridge, lie flat, put your feet shoulder-width on the floor or mattress, and put your hands on your sides.
Step-2 *** arching, knees together, thighs adduction, pelvic floor muscles will exert force.
Step-3 is close to Step- 1, but don't put your back on the ground or bed, leaving the ground or bed about the thickness of a palm.
Pregnancy promotion: increase adduction muscle strength of thigh and pelvic floor, promote uterine blood circulation, and improve the probability of embryo implantation. And can regulate breathing, which is helpful for smooth labor in the future.
Intimate reminder: Step-3 If the thighs can't be close together, you can put towels, pillows, balls or other wide items to help the inner thighs exert strength. When clamping, remember not to hold your breath to avoid dizziness.