In the second trimester, expectant mothers must exercise lightly. As we all know, in the second trimester, it is more and more inconvenient for pregnant mothers to move. This is because the baby is getting bigger and bigger, and pregnant mothers need to pay special attention to safety. Let's take a look at the related contents of the expectant mother's movement in the second trimester.

Expectant mothers should exercise lightly in the second trimester and "slowly" in the first trimester.

During the 1-3 months of pregnancy, it is more common to feel depressed and always want to sleep than to vomit. Don't worry too much about this situation. Sleepiness is a normal physiological phenomenon in early pregnancy. Because the basal metabolism increases at this time, the endocrine system of the body has changed, so the calorie consumption is fast and the blood sugar is insufficient, which easily leads to drowsiness.

Suitable for sports:

Take a walk, jog and play billiards.

In addition to ensuring adequate sleep, pregnant women must also arrange some exercise. Don't sit at home or lie in bed, go out for a walk or jog occasionally, which is very suitable for mothers in the first trimester. Walking and jogging can help digestion, promote blood circulation and increase cardiopulmonary function, while playing billiards is a way to adjust mood.

In the first three months, because the embryo is in the development stage, especially the connection between the placenta and the maternal uterine wall is not tight, it is likely that the uterus will shake due to improper movements, so that the placenta will fall off and cause abortion. Try to choose slower movements, such as jumping, twisting or spinning quickly.

Tip:

Drink plenty of water before activities. Drink plenty of water and sweat more when you are active. The body heat will dissipate quickly and the body temperature will not rise. Do warm-up activities before exercise to make the joints and muscles of the whole body move. Wear loose and comfortable clothes, sports shoes and bras during activities. During exercise, if you feel dizzy, nausea, local pain, extreme fatigue, etc., you should stop your activities immediately. If vaginal discharge increases or bleeding occurs, you need to go to the hospital immediately.

2, the second trimester should be "light"

You have been pregnant for three months. You will feel better now. As soon as the early pregnancy reaction is over, there will be delicious food, and I will feel much better when I watch my stomach get bigger day by day. This shows that pregnancy has entered a stable period. At this time, the placenta has been formed, and the barrier effect of placenta and amniotic fluid can buffer external stimuli and effectively protect the fetus.

Suitable for sports:

Swimming, fitness ball, slow dance.

Moderate physical exercise can be carried out in the second trimester, and swimming, ball games and slow dance are all feasible sports. Swimming is a common activity for pregnant women abroad. Swimming during pregnancy can enhance the heart and lung function, with great buoyancy in water, reduce joint load, eliminate edema and relieve varicose veins, and it is not easy to sprain muscles and joints. Swimming should be carried out in an indoor swimming pool with good sanitary conditions and few people. Warm up before going into the water, so that your body can adapt to the water temperature. Swimming is best not to get tired. Such exercise is beneficial to the digestion and absorption of the mother and the growth and development of the fetus.

Be sure to exercise according to your own situation. Besides swimming, you can also do some light activities, such as dancing and playing fitness balls. In the second trimester, pregnant women have not fully adapted to weight gain and physical imbalance. At this time, remember not to do balanced sports such as climbing, climbing and jumping to avoid accidents.

3, the third trimester should be "slow"

The moment of expectation is getting closer and closer. With the increase of the number of months of pregnancy, the stomach gradually protrudes, which makes the body center of gravity move forward, and the muscles of the back and waist of the expectant mother are often in a state of tension. In addition, the compression of the enlarged uterus on the lumbar nerve is also the cause of low back pain.

Suitable for sports:

Stretching gymnastics, yoga during pregnancy, chess.

At this time, the purpose of exercise is to stretch and exercise, mainly with a little slower gymnastics. For example, simple stretching exercise: sitting on the mat and stretching your legs; Lie flat and gently twist your pelvis. These exercises can strengthen the flexibility of pelvic joints and waist muscles, not only relax pelvic and waist joints, but also soften the muscles at the exit of birth canal and exercise the lower abdominal muscles. The time of each exercise is about 5- 10 minutes. In addition, yoga during pregnancy is very helpful for adjusting breathing during childbirth, and some chess activities can play a calming role.

Expectant mothers near the expected date of delivery gain weight and have a heavy physical burden. At this time, they must pay attention to safety in sports. In line with the principle of being conducive to childbirth, you must not be too tired. During exercise, it is very important to control the intensity of exercise: the pulse does not exceed 140 beats/min, the body temperature does not exceed 38 degrees Celsius, and the time is 30-40 minutes. Don't stand, sit for a long time or walk for a long time.

In the second trimester, expectant mothers should exercise less 2 1. When standing in the second trimester, your feet should be parallel, slightly separated, and your center of gravity should be placed on the center of your foot, so that your body will not be easily tired.

2, when walking in the second trimester, pay attention to the pelvis slightly forward, the upper body is raised, the shoulders are slightly backward, the jaw is restrained, the chest is closed, and the abdomen is prominent, so as to maintain the whole body balance, but avoid standing for a long time.

3. When lying flat in the second trimester, it is best to take the supine position before pregnancy 16 weeks. You can put a pillow under your leg to relax. After pregnancy 16 weeks, it is best to take a lateral position, which is helpful to eliminate muscle tension, relieve fatigue and help sleep. In order to prevent the enlarged stomach from compressing the great abdominal vessels and affecting the blood return to the heart.

4. When you sit down in the second trimester, you'd better choose a chair with a backrest. You should sit deeply in the chair, straighten your upper body and lean back comfortably. The height of the chair should be at right angles to the hip joint and knee joint, and the thigh should be parallel to the ground.

When moving light things, you should bend your legs and squat down first, and then stand up by your body.

Tourism attention

Pregnant women are not recommended to travel for a long time. Pregnant women are very tired after a long journey, no matter in the morning, at noon or at night. Although the mid-term is more suitable, the fatigue of the journey, including the change of the pace of life, will affect the situation of the fetus in the womb. If you are overworked, you may have contractions leading to miscarriage. 28 weeks ago is the second trimester, and there is a possibility of miscarriage. If it is a short-term trip, such as going to the suburbs, on the one hand, it can cultivate sentiment, on the other hand, it can take a rest and get in touch with nature. However, mountaineering and strenuous activities are best not to be carried out, and safety shall prevail.