Pregnancy — the process which is followed by significant changes in the woman's organism. These changes steadily involve a question of admissibility of physical activities. In fact they not only are admissible, but also are desirable. Let's consider how physical exercises influence an organism and what of them are suitable for pregnant women.
Physical exercises for pregnant women
Exercises for pregnant women represent a complex from elements of gymnastics and fitness. They are developed taking into account features of pregnant women and help them to prepare an organism for childbirth.
Recognize all for and against trainings for pregnant women in gym.
In what advantage
Physical capacities of the woman during pregnancy, despite the existing stereotype, do not concede to that during the non-pregnant period. Moreover, they increase in connection with increase in weight of the pregnant woman and emergence of additional load of an organism.
Physical exercises help an organism to adapt to big loadings and it is simpler to transfer them. Besides, physical activities have a number of positive effects:
- hypostases warn and reduce available;
- stimulate blood circulation, in particular, outflow of blue blood, reduce risk and prevent a varicosity;
- increase endurance, volume of lungs and oxygen exchange;
- promote optimum work of kidneys;
- prevent locks;
- improve elasticity of muscles of pelvic and belly department, do vertebras and joints by more mobile;
- prevention of pregnant discomfort (the psychological stress connected with increase in weight);
- the good physical shape simplifies process of childbirth.
It is important! To make permanent positive impact on an organism, physical exercises have to be regular.
Harm and contraindications
Despite big advantage for the pregnant woman's organism, physical activities in certain cases can only do much harm future mother. The following medical contraindications can be the reason for that:
- presence of viral or chronic diseases;
- existence of threat of premature termination of pregnancy or if the woman had abortions earlier;
- low arrangement of a placenta or its otsloyka;
- allocations from a vagina;
- the pregnant woman has cardiovascular diseases or asthma;
- the pregnant woman is sick with diabetes.
Except medical contraindications, also some types of physical activity are capable to do harm:
- exercises on a press and twisting (overload of belly muscles and pressure upon a fruit);
- performance of a press from shoulders (excessive load of the back supporting a fruit);
- the exercises which are carried out lying on a back (lowering of blood pressure);
- visit of hot yoga and bath or sauna (overheating of an organism, at a fruit can be deformed a nervous tube);
- occupation weightlifting (the cardiovascular system is excessively loaded);
- deep squats (violation of a hormonal background, in particular — allocation of a relaksin);
- practice of contact sports (big load of all organism and high probability of an injury of stomach and, as a result, abortion).
Important! Physical activities should not be too intensive. Before drawing up the program of a training surely consult with the doctor.
Features of performance of trainings at pregnancy
At physical activities the choice of those exercises most of which correspond to the term of pregnancy of the woman is not less important. So, the same exercises can be recommended during the first trimester and are undesirable during the third.
In the 1st trimester
On early terms there are first changes in an organism influencing impact of physical activities: the hormonal background changes, drowsiness and toxicosis are shown, the organism has a stress. In this regard the woman becomes subject to injuries ligament and a cardiovascular system.
During the first trimester are allowed and even squats are recommended, but superficial as they strengthen muscles of a basin and help mother to adapt to incubation of a fruit. Jumps and a press are contraindicated in the pressure force and stirrings of a fruit that, in turn, can lead to an abortion.
Whether you know? The most optimum for occupations is the form made of synthetic materials as they effectively cope with removal of sweat.
The basic rules for sports activities in the first trimester:
- control of body temperature;
- restriction of loads of a cardiovascular system;
- care at an extension;
- refusal of physical activities, if pregnancy polycarpous.
In the 2nd trimester
The main feature of the second trimester is that the woman's organism best of all is suitable for fitness — he already recovered from the first stress, and the fruit is not so developed and grew fat to cause in the pregnant woman of an incoordination, slowness and the increased fatigue. In the second trimester abortion probability almost zero that allows to practice power loadings in moderate volumes. During this period squats are considered as a main type of exercises. In order that squats did not do much harm to a fruit, it is worth following two simple rules:
- not to sit down too deeply (the basin should not fall below knees);
- to make all movements smoothly and slowly.
Also the second trimester — the most favorable period for occupations Pilates. The emphasis is placed on an extension of muscles of cervical department and a basin by rotation, as at a physical education class, and breathing exercises.
Examine physical exercises for pregnant women in the second trimester.
The last are carried out as follows: on a breath the cultivation of hands at the level of shoulders, on a breath — data is made. For the women practicing run before pregnancy jogs at slow speed are welcomed.
In the 3rd trimester
During the third trimester the weight is promptly gained that leads to significant increase in the expenses of energy necessary by performance of the most elementary tasks. In this regard many pregnant women prefer to minimize physical activities. In fact similar approach only weakens an organism and does it to less hardy. Physical activities, on the contrary, promote improvement of health and endurance of future mother. At the same time loadings have to be insignificant not to do much harm to a fruit. The most optimum are the exercises directed to hands, legs and a breast.
We recommend to you to learn about a set of exercises for pregnant women in the third trimester.
The most preferable types of activity — yoga and gymnastics:
- it is possible to choose passive twisting exercise from yoga: lying on a back the woman bends legs in knees, holding a foot on a floor and inclines legs serially, at the same time turning the head in the opposite direction;
- from gymnastic exercises — bicycle and twisting: cultivation of hands and turn of the case in the parties.
Set of exercises for the house
For fitness and other types of power loadings it is not obligatory to attend gym or any courses at all, the majority of exercises do not demand additional stock or supervision of the trainer and can be spent at home. However you should not forget that any program needs to be made, proceeding from specific features of an organism and to coordinate with the doctor.
Whether you know? Pregnancy slows down metabolism of the woman in this connection 300 calories daily are in addition necessary for it
Respiratory
Such exercises are useful to development of a respiratory system:
- Chest breath. One hand is located on a breast, the second — on a stomach. The deep breath by a nose in lungs is made. The hand lying on a breast is raised owing to expansion of lungs, the second hand remains immovable. Air is late for a certain time, but no more than 1 minute then it slowly exhausts.
- Breath with a delay. Air is inhaled by a nose in lungs, is late for a short time (10–15 seconds) and sharply exhausts with a mouth. Exercise needs to be carried out approaches which number grows with increase in term of pregnancy.
For weight loss
There are no concrete exercises for weight loss for pregnant women. At the same time not to recover, are recommended to pregnant women gymnastics in the pool and yoga as they have complex character and involve all departments of muscles. The integral element of weight loss is observance of a diet.
Read also about exercises of a kallanetika for pregnant women.
Useful exercises:
- Exercise is a yoga element. A starting position — lying on a back. Hands are located along a body, legs rise up. In the lifted condition of a leg create a triangle. The next stage — to strain femoral muscles and to try to cramp legs. Thanks to intense hips tension will be felt, and legs — not to come down. We keep legs of seconds 10 in such state then we come back to a starting position.
- Move a leg in the pool. — costing a starting position at a dock apron. One leg is bent in a knee and rises to a stomach then becomes straight before itself and is taken aside. When straightening it is necessary to reach a sock for a water smooth surface. About 5 times are carried out then the leg changes.
On a press
Exercises on a press are recommended to be carried out at good health and lack of any painful feelings:
- Sitting on a chair, tear off legs from a floor and it is low raise them, resting hands against a chair seat.
- Legs at shoulder length to put hands the lock behind the head. To do superficial inclinations forward, and then in the parties. Exercise is carried out at slow speed.
We advise you to esteem about a set of exercises on a fitball for pregnant women.
For a back
Among exercises such are useful to removal of loading from a back:
- It is called thanks to similarity how the kitty after awakening stretches. The starting position — to kneel, having put hands before itself. A back to level and hold flush with the head. From this situation to curve a back an arch, in parallel hanging the head lower than the level of shoulders. Then to return to a starting position. To carry out exercise slowly, without heeling sideways and without moving back and forth.
- Semi-bridge. A starting position — lying on a back. Basin together with a lower back rise, forming a straight line, shoulders do not come off the earth. In such situation it is necessary to stay up to 30 seconds then to return to a starting position.
For legs and buttocks
Such exercises will be suitable for strengthening of legs and hips:
- The starting position — to lay down on the left side, legs are bent in knees concerning a body at an angle of 45 degrees. Legs lie accurately the friend on the friend, feet and heels adjoin. The right leg rises so highly as far as physical training allows. Some time is required to keep the raised leg in such state and then to lower slowly. When performing exercise the pelvic department should not come off the earth, and the right foot from left.
- Hip lift. The starting position — to lay down on a back, to bend legs in knees and to put on the earth. From this situation we raise hips so that the body from knees to a neck formed a straight line. In similar situation it is required to stay how many the endurance, but will allow no more than 1 minute, and then smoothly to accept a starting position.
Video: technology of performance of exercises for legs and buttocks at pregnancy
Care measures
Despite simplicity in performance of exercises, the risk of a trauma of mother and infliction of harm remains to the child. To provide safe sports activities, it is necessary to adhere to precautionary measures:
- consultation with the doctor;
- the choice of exercises and loading depending on the level of physical training of mother;
- regularity and moderation of loadings;
- choice of individual occupations. Group occupations are admissible, only if the group is created from the women who are in one trimester;
- maintenance of water balance;
- the termination of occupations at feeling sick, pulse is higher than 140 beats per minute or strong temperature increase of a body.
Learn whether pregnant women can be engaged: water aerobics, Kegel's exercises and respiratory gymnastics.
The physical activity during pregnancy is very useful — hardly something promotes health of mother better, than easy fitness. Moreover, all exercises can be carried out at home and do not demand special skills or to have sportswear. However you should not forget that it is better not to show amateur performance in the matter and it is necessary to consult with the doctor for certain to save itself from harm.