Can I practice Pilates during pregnancy? You can practice Pilates during pregnancy. Pilates is a highly targeted sport. In any case, your muscles should be tense, and your legs should be stretched as far as possible to match your breathing. Imagine that your head is about to hit the ceiling. In the beautiful music, the fitness instructor is guiding you to practice. No pressure, no irritability, in this environment, I really feel that I am a person above everything, only intoxicated with sports.
It is best to wear loose and comfortable clothes and take off your shoes and socks when practicing, because the practice movements are basically done on the mat.
Pay attention to the depth of breathing, don't breathe too fast, keep basically the same as the movement, and don't hold your breath for training. Exhale during exercise and inhale during rest, which helps to relieve the internal pressure caused by muscle exertion.
When practicing, the movement speed should be slow, the muscle control time should be prolonged as far as possible, and more energy should be consumed to achieve the purpose of slimming. Grasp the posture and try to experience the stimulation brought by the action for a long time. During exercise, the abdomen and trunk are relatively fixed.
It is advisable for beginners to practice 2-3 times a week, and each movement depends on their own situation.
It is best not to eat food 2 hours before exercise. Pilates movements mostly require the active exertion of abdominal muscles, or play a stabilizing role, or assist in completing the movements. If you eat too much before exercise, it will affect the exercise ability of abdominal muscles and even cause discomfort such as bloating. Pilates has a lot of tumbling or leg lifting movements, which makes it very uncomfortable.
It is also best not to eat for 2 hours after practice. No matter what kind of exercise, the metabolism speed of the body will be accelerated after practice, and the absorption will be faster than usual, which is called excessive absorption. Therefore, eating a lot during this period will lead to weight gain, not weight loss.
Preparation before pregnancy 1. Take more folic acid Folic acid is a vitamin. It has been proved that it can reduce the risk of giving birth to deformed babies and is particularly effective in preventing the defects of nervous system such as brain and spinal cord. During the period from one month before pregnancy to three months after pregnancy, women take 0.4 mg folic acid supplement (trade name? Slian? ) can prevent most fetal neural tube malformations. It is worth mentioning that women should take folic acid under the guidance of a doctor. Dark green and long-lived vegetables (such as spinach and kale), citrus, sweet and sour, beans and nuts (such as long beans) are rich in folic acid. Folic acid is soluble in water, so you need to leave some water when cooking to keep its flavor.
2. Quitting smoking, drinking and quitting smoking will endanger the normal growth of the fetus. Although a small amount of caffeine in tea or coffee will not affect fertility, it is wisest to reduce the consumption of caffeinated drinks. 3. A balanced diet and good eating habits can increase the chances of pregnancy. Diet is closely related to pregnancy. A balanced diet can not only increase the chances of pregnancy, but also ensure the health of the fetus. Eat more vegetables, fruits, grains and dairy products every day.
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