Pregnant women do aerobics for 30 minutes. If you start exercising for 30 minutes at the beginning of pregnancy, 14 weeks, don't increase your exercise, just keep it for 30 minutes. But in the 4-6 months of pregnancy, when pregnant women are full of energy, they should increase their activity. I will reduce my exercise in the last two months, because my stomach is also big and my body becomes inconvenient at this time.
So what are the aerobics suitable for pregnant women?
1, sit on the disc. When sitting on a plate, put your hands flat on your knees and use the strength of your arms to help your legs move up and down.
2. Waist exercise. Do it 5-6 times every morning and evening, which can relieve the pain in the waist, strengthen the strength of abdominal muscles and the elasticity of perineal muscles, and give birth smoothly.
Step 3 sit on your legs. Sit flat on the bed with your knees apart and your calves parallel to each other.
4. The movement of pelvis. Relax the joints and muscles of the pelvis to make it flexible, which is beneficial to the delivery.
Expectant mothers should drink more water before doing aerobic exercise, because it is easy to sweat and evaporate during exercise. Be prepared for exercise before exercise, and the joints and muscles of the whole body should be active. Wear loose clothes and sports shoes when exercising.
Expectant mothers must choose the right posture and amount of exercise according to their physical condition. Don't force yourself to complete difficult movements. Don't blame yourself if you lose something during exercise. You should consider working for your body.
After postpartum weight loss gymnastics, many pregnant women have loose abdomen, full breasts and fat waist. Get back in shape step by step through activities and exercise. Never restore your slim physique and take diet control to lose weight. Once malnutrition occurs, it is harmful to the health of mother and baby. Postpartum exercise should be moderate, step by step and alternately. Generally speaking, the definition of postpartum obesity is no different from that of ordinary people. Usually, doctors or nutritionists advise women who are lighter before pregnancy to gain a little more weight based on the principle of 1 1 kg during pregnancy. Women who are heavier should not gain too much weight.
After 8 ~ 10 years, the average weight will increase by 6.3 kg. If the weight gain during pregnancy is less than the recommended weight, the postpartum weight will increase by 4. 1 kg on average. If the weight during pregnancy is recommended, the postpartum weight will increase by 6.5 kg; If the weight gained during pregnancy is higher than the recommended value, the average weight will increase by 8.4 kg from 8 years old to postpartum 10 years. Therefore, for postpartum mothers, postpartum weight loss is definitely inseparable from exercise. So for postpartum mothers, try postpartum weight loss gymnastics, I believe it will have a good weight loss effect.
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