1. Introduction of prenatal education methods during pregnancy.
First, early pregnancy exercise
1, Walking: Walking is an excellent exercise form for pregnancy. It is not restricted by conditions and can be carried out freely.
Benefit analysis: you can enjoy the beauty of nature while breathing fresh air; After walking, you will feel mild and moderate fatigue, which will help you sleep and change your mood to eliminate irritability and depression.
2. Ankle movement: Sit in a chair, with one leg on the other leg, the foot of the lower leg flat on the ground, the thigh slowly moves the ankle joint several times, and then the instep straightens down, so that the knee joint, ankle joint and instep are connected into a straight line. Practice the above actions alternately with your legs.
Benefit analysis: it can promote blood circulation and strengthen foot muscles.
3, toe movement: pregnant mother sitting in a chair, feet flat on the ground, toes as far as possible, tilt and then put down, repeat many times, pay attention to toe tilt, feet do not leave the ground.
Benefit analysis: through toe movement. It can promote blood circulation and strengthen foot muscles.
Second, exercise in the second trimester
1. Practice sitting cross-legged: Sit cross-legged on the floor when you get up and sleep in the morning, put your hands lightly on your legs, and then push your knees down for a while, that is, let go of your hands. Press and release, and repeat this for 2 ~ 3 minutes.
Benefit analysis: This activity can relax waist joints by stretching muscles.
2, pelvic torsion movement: supine, the left leg is straight, the right leg is bent upwards, the heel is close to the hip, and then the right knee slowly falls to the left leg to twist the waist. Then, the right knee slowly falls to the outside, making the right thigh close to the bed surface. Practice alternately from left to right, and practice for 3 to 5 minutes before going to bed every night.
Benefit analysis: It can strengthen the flexibility of pelvic joints and waist muscles.
3. Pelvic movement: supine, knees bent, waist and back slowly upward in an anti-bow shape, after recovery, rest for 10 seconds and repeat; Then, the palms and knees hit the ground, the head sagged and the back arched. Then stretch your back while raising your head so that your head and back are on the same level, then raise your head so that your waist and back are arched, and finally your head droops and repeats.
Benefit analysis: The purpose is to relax the pelvic and lumbar joints, soften the muscles at the exit of the birth canal and strengthen the muscles of the lower abdomen.
4. Abdominal breathing exercise: Abdominal breathing should start from the lying position and be carried out in four steps: the first step is to inhale through the mouth and bulge the abdomen at the same time; Step 2, exhale through the mouth and contract the abdomen at the same time; The third step is to breathe skillfully with your mouth: inhale and exhale through your nose to make your abdomen bulge and contract; The fourth step is to do abdominal breathing exercises with music with breathing rhythm.
Benefit analysis: Exercise abdominal muscles, so that internal organs can be fully exercised, and promote the coordination of various organ functions.
Third, exercise in the late pregnancy.
1, mainly rest: the third trimester is the most tiring period of the whole pregnancy, so pregnant mothers should rest mainly. The exercise in this period should be based on the pregnant mother's own conditions. In addition to walking, you can also exercise in the following ways, each time 15 ~ 20 minutes, at least 3 times a week.
2, stretching exercise: slowly squat after standing, the movement should not be too fast, the squat range is as large as possible; Sit cross-legged with upper limbs alternating up and down.
3. Limb movement: stand, with your hands horizontally extended to both sides, your limbs flush with your shoulders, and swing back and forth with your whole upper limb in circles, alternating in size and amplitude; Stand still, support the whole body with one leg, and the other leg is as expensive as possible (pay attention to support the object with your hands to avoid falling), and then repeat it several times.
4, pelvic exercise: pregnant women lie flat on the bed, bend their knees, lift their hips, try to raise some, and then slowly fall down.
5, abdominal muscle activity: half sit-ups. Pregnant women lie flat, bend their knees, slowly lift their bodies from supine position to semi-sitting, and then return to supine position. This sport depends on my physical strength.
2. The benefits of prenatal exercise for pregnant women and babies.
First, the benefits of prenatal exercise for pregnant women
1, increase muscle strength
Pregnant women can promote systemic blood circulation, increase muscle strength and effectively prevent abnormal fetal position during exercise.
2. Enhance bone ability
Exercise for pregnant women can increase resistance and reduce the occurrence of diseases during pregnancy.
3, increase the function of the nervous system
Exercise for pregnant women can enhance the function of nervous system, make the organs run more harmoniously, and make the organs adapt to a series of changes during pregnancy.
Second, the benefits of sports prenatal education to the baby
1, which helps to absorb calcium
Pregnant women often exercise outdoors and can breathe a lot of fresh air, while ultraviolet rays in the sun can promote the absorption of calcium, which is beneficial to the fetal bone development.
2. Promote the normal growth of the fetus
Exercise prenatal education for pregnant women can promote metabolism, increase blood oxygen supply and contribute to fetal development.
3. Increase fetal brain development
Pregnant women's exercise can provide enough oxygen and nutrition to the brain, promote the brain to release enkephalins and other beneficial substances, and deliver them to the fetus through the placenta. Moreover, pregnant women will shake amniotic fluid during exercise, which can massage the baby and is beneficial to the baby's brain development.
3. Precautions for sports prenatal education
(1) The heart rate of pregnant women should not be too fast during exercise, and try not to exceed it. If pregnant women feel dizzy, sick or tired during exercise, they should stop exercising immediately; If there is abdominal pain or bleeding, you should go to the hospital for examination in time.
Pregnant women should also pay attention to loose and comfortable clothes and light shoes. Replenish water in time during exercise to prevent collapse; Keep warm to avoid catching a cold; Exercise in fresh air and tree-lined places is beneficial to the physical and mental health of mother and fetus.
(2) Pregnant women should not do sweating exercise. Proper exercise is beneficial to the health of pregnant women and fetuses. However, pregnant women must listen to the doctor's advice before exercising. It is necessary to know at which stage of pregnancy they can exercise and when they can't exercise at all, which is suitable for pregnant women. What kind of exercise and amount of exercise is suitable for pregnant women also depends on their physical condition, and cannot be generalized. If pregnant women have the habit of exercising before pregnancy, they can continue to choose exercise during pregnancy, but they must take it slowly at the beginning.
(3) Pregnant women are not suitable for diving, horse riding and other sports. Be careful in the first three months of pregnancy, and don't do strenuous exercise at this stage. 12 to 28 weeks of pregnancy, pregnant women can exercise properly. In the late pregnancy, that is, after 28 weeks, pregnant women are not suitable for exercise, because the fetus has grown very big at this time, and exercise may cause allergic contractions, leading to premature delivery.
In addition, for pregnant women, pay attention to the type of exercise from pre-pregnancy 12 weeks to 28 weeks of pregnancy. Do moderate exercise, such as swimming, Tai Chi, walking and relatively simple prenatal yoga. Be sure to avoid strenuous abdominal movements and physical contact with others. Sports can't be jumping or sprinting. Avoid fast-break sports, such as playing badminton and tennis. Pregnant women are not suitable for riding or diving. In particular, diving can easily make pregnant women in a state of hypoxia, leading to fetal malformation.
4. Precautions for sports prenatal education
1, consult a doctor before exercise.
After pregnancy, you must remember "safety first". So consult an obstetrician before exercising. If it is suitable for exercise, please ask the doctor to recommend several exercise methods suitable for your physical condition to make the exercise safe and effective.
2. Make your own exercise plan
You can choose what you are good at or like from the exercise methods recommended by doctors; Then make an exercise plan according to your schedule. This exercise is not only regular, but also can fully enjoy the fun of exercise and obtain the expected effect.
3. Choose a safe and comfortable sports environment.
When exercising, you must pay attention to your own safety and the safety around you, and stay away from places that are harmful to your health or have potential safety hazards. Don't go to places with heavy traffic or dirty air, and don't go to places under construction or too remote. In addition, don't exercise in a sultry or humid environment, which will make you feel uncomfortable.
4. Replenish energy and water in time.
Exercise often consumes energy and water in the body, so don't exercise on an empty stomach, it will make you dizzy. Of course, don't exercise when you are full, which will cause gastrointestinal discomfort. You can eat some healthy cakes or fruits during the interval of exercise and drink some warm water every 20 minutes or so to improve your body energy.
5. Do your best.
The purpose of exercise during pregnancy is not to participate in competitions, but to exercise. Therefore, we should always follow the principle of doing what we can when exercising. You should learn to listen to the signals from your body. Once you feel tired, you should stop and rest immediately to avoid causing physical discomfort.