What sports do female stars do when they are pregnant? Why do some people keep fit even during pregnancy? Can you lose weight quickly after delivery? I even heard: "pregnant women should do some exercise, which will be more productive? What sports did the entertainment actress secretly do during her pregnancy? I will make it public once. We are like a novice mother, Chen Yihan, with a powerful battery. Even though we are pregnant, we still don't change the habit of loving sports, which makes our best friend Zhang Junning nervously ask netizens for help in Weibo: "What kind of sports can we do? “PS。 What exercise can pregnant women do? In fact, because everyone's physical condition is different, it is recommended to consult a doctor directly to determine!
1, Lin Ketong: I like Barre, which is very suitable for pregnant women.
During pregnancy, Lin Ketong was interviewed: "The frequency of exercise during pregnancy is more than before pregnancy", but she stopped exercising for five weeks at the beginning of pregnancy, and then began to continue "Barre", which is a combination of ballet and Pilates. Many ballet squats can open the hip joint that is very important for pregnant women, and she will be better after knowing how to exert herself;
It is suggested that during pregnancy, abdominal movements can be avoided, but the movements of the side abdomen, arms and legs can be strengthened. In particular, the movements of the lower body can make the hip lines better and know how to exert strength during production. If you really don't understand yoga movements, you can strengthen leg massage and simple lacing, such as sitting on the floor, touching the soles of your feet, slowly pressing your knees to the floor and opening your hip joints.
2. Sui Tang: Running is changed to "walking"
With Max and Lucy, she has an Ollie Sui Tang in her belly. She kept a good figure from prenatal to postpartum. Even her six-month-old belly is hidden as if she were not pregnant! In fact, Sui Tang insisted on exercising when she was pregnant, and the amount of exercise was reduced by half compared with that when she was not pregnant. Therefore, the exercise during pregnancy is changed to "aerobic first", and the previous 50 minutes of running is reduced to "brisk walking" for 30 minutes, and then the back, hips, legs and abdomen are retrained, and the same weight is halved, and finally stretching. 」
3. Wu Siyan: Pregnancy increases, aerobic time increases, and retraining decreases.
During the whole pregnancy, an Wu Siyan, who has almost only one big belly and is not fat in other places, shared in an interview that she still maintained her exercise habit: "Aerobic exercise for half an hour, combined with retraining or muscle endurance training for half an hour", but with the increase of pregnancy, "aerobic exercise time will be prolonged, and the time and weight of retraining will be reduced". Most importantly, relaxation and stretching after exercise must be done!
What exercise can you do during different pregnancy, but what if you don't have exercise habits at ordinary times, or go to the gym and ask a professional coach for help? Next, I recommend exercise during different pregnancy!
1, early pregnancy can be done: riding a bike.
According to the sharing of professional teachers, you can ride properly in the early pregnancy, mainly because you are still relatively light at this time, but you must slow down and ride a step! In the second and third trimester of pregnancy, because the stomach becomes bigger, the sense of balance will be different from the past, and it is easier to wrestle, so cycling is not recommended as exercise.
2, what can be done in the early and middle stages of pregnancy: running.
If you keep the habit of running before pregnancy, you can still run in the early and middle stages of pregnancy, but at a slower speed, or it is safer to change to "brisk walking" like Sui Tang, and you can also achieve the amount of exercise!
3, what can be done in the second trimester: swimming.
People with a history of abortion, vaginal bleeding, abdominal pain, heart disease and ear, nose and throat diseases are not recommended to swim. In addition, swimming is not allowed before 14 weeks of pregnancy and after 28 weeks! Excluding the above problems and time, you can swim in the second trimester 15~27 weeks.
What exercise do you do when you are pregnant? You are born fast, 1, and walk in the morning and evening.
Walking can help the fetus descend into the basin, relax the pelvic ligament and prepare for delivery. When walking, the mother had better massage and talk to the baby while walking. Walking can be arranged twice in the morning and evening for about 30 minutes each time, or three times in the morning, noon and evening for 20 minutes each time. It's best to choose a quiet place for a walk. There are no pollutants around. Don't walk along the road.
Step 2 run errands
Hold the back of the chair, fix the right leg, wrap it around the left leg, restore it after you finish, and continue to do it by changing legs, 5~6 times in the morning and evening.
3. Pelvic movement
Put your hands on your knees, inhale, hunch over, exhale, raise your head at the same time, and raise your upper body as high as possible. Repeat 10 times.
4. Waist exercise
Hold the back of the chair and inhale slowly. At the same time, push your arms hard, stand on tiptoe, straighten your waist, make your lower abdomen close to the back of the chair, then exhale slowly, relax your arms and restore your feet. Do it 5 to 6 times in the morning and evening.
Step 5 climb the stairs
Many doctors will say to expectant mothers who have not moved after the expected date of delivery: "Go climb the stairs!" Yes, climbing stairs can exercise the muscles of thighs and buttocks, help the fetus enter the basin, and make the first stage of labor come as soon as possible. Usually, my mother can climb the stairs of the apartment building, and in the afternoon, she can find a hill for a walk. If you feel tired, rest in time, watch your step down the stairs and be safe.
6, "ma bu" or horse stance just look flat
Hold the edge of the table, stand firm with your feet, slowly bend your knees, move your pelvis down, and naturally separate your knees until you are fully flexed. Then, stand up slowly and push up with your feet until your legs and pelvis are upright. Repeat it several times.
7. pregnant women gymnastics
Prenatal gymnastics is very popular abroad. Gymnastics can not only promote the fetal head to enter the basin, but also increase the toughness and elasticity of the pelvic floor muscles. But pregnant women should pay attention to gymnastics exercise under the guidance, and don't do too intense gymnastics.
Precautions for exercise during pregnancy 1. Whether you have the habit of exercising before pregnancy or not, you should adopt the most suitable sports and methods after pregnancy. Don't blindly do high-intensity exercise.
Second, exercise during pregnancy should be aimed at ensuring the health of pregnant women and fetuses, and do not deliberately pursue weight loss and fitness.
Third, avoid abdominal muscle exercises such as sit-ups and hip lifting exercises in supine position.
Fourth, don't do strenuous exercise such as skipping rope and running fast, protect your joints, don't stretch deliberately, don't be overtired, and stop exercising immediately when you feel tired.
5. You can choose aerobic exercise such as walking, swimming and yoga. But when doing yoga, you should avoid lying on your back, twisting your body and squeezing your abdomen.
Sixth, exercise should be gradual, warm up first, then exercise.
Seven, exercise must keep breathing smooth and comfortable, don't hold your breath, otherwise it will increase abdominal pressure, which is not conducive to fetal development.
Eight, exercise, such as abdominal pain, lower bleeding, breathing difficulties, should immediately stop exercise, to the hospital.