Many women, being in expectation of the kid, try to be prepared thoroughly for the forthcoming childbirth, both morally, and physically. Water aerobics — a great way to bring into a muscle tone without harm to the child, to prevent emergence of extensions or cellulitis. Let's learn, than water exercises are useful to pregnant women and as it is correct to carry out them.
Advantage for pregnant women
The moderate physical activity surely has to be present at the woman's life even in waiting time of the kid.
We recommend to you to learn about physical exercises in the second and third trimester of pregnancy.
The water aerobics, besides that practically cannot do harm to pregnant women (about contraindications read below), helps with the following aspects:
- Preparation of muscles for childbirth. During this hard process the female body involves almost all muscles therefore it is important that future mothers cared for a condition of the body even before childbirth.
- The water aerobics makes the sparing impact on the pregnant woman's organism: the body is not shaken, joints, very low risk are not strongly loaded to be injured, the fruit is in habitual situation.
- Helps to learn to distribute loads of a backbone correctly.
- Increases endurance of an organism.
- Immersions in water — very important part of trainings in the pool as at this moment the kid begins to feel the shortage of oxygen which will suffer surely at childbirth. Thus, during childbirth oxygen insufficiency will not be for it a stress, you will begin to train the child for it gradually in advance.
- Trains lungs, helping to increase amount of time on which you can hold the breath (it will help at fights).
- Helps to relax to back muscles.
Whether you know? Mammary glands of pregnant women and young mothers have ability to reflex allocation of milk when the woman hears crying of the child even if this child — not it.
Contraindications and harm
In spite of the fact that the water aerobics is one of the most sparing sports for pregnant women, there are some contraindications to such occupations. It is impossible to be engaged in water aerobics in the following cases:
- at individual intolerance of bleaching powder;
- to pregnant women with prelying of a placenta;
- to women with the raised uterus tone;
- at asthma and problems with airways;
- the TB patient in an aggravation stage;
- in the presence of infectious diseases;
- at threat of an abortion;
- at osteochondrosis which is followed by dizzinesses and attacks of nausea;
- at the increased arterial blood pressure;
- to future mothers with abundance of water;
- to women with an eklampsiya or a proeklampsiya;
- at severe toxicosis.
Learn whether it is possible to do Kegel's exercises at pregnancy.
From what term it is better to begin to be engaged
As the first trimester of pregnancy, in fact, is the most important for future kid, during this period there is a mortgaging of all its bodies and the systems of an organism, doctors recommend to refuse any physical activities during this period, including water aerobics. So that not to do much harm to a fruit, to begin to attend classes in water aerobics it is recommended since the beginning of the second trimester.
It is important! If you do not treat one of above-mentioned categories of people, but after water aerobics feel systematic skhvatkoobrazny pains, stop occupations better.
Exercises
The average duration of one occupation — 40–60 minutes. During this time it is necessary to manage to make warm-up and three main units of rhythmical exercises.
Warm-up
Warm-up is very important part of any training, what sport you did. Easy exercises at the beginning of the occupation help to prepare muscles for loadings and to prevent traumatizing. Warm-up should give about 10 minutes. During this time it is possible to swim for a while near pool sides, to execute bouncings in water, then to put on special weighting compounds and to do exercises for a warming up a muscle of hands and legs.
Whether you know? In the most widespread afternoon for the birth of the child the Tuesday is. Statistics shows that the greatest number of children is born in this day of the week. Least of all kids are born on the weekend — Saturday and Sunday. The reasons of such dynamics of the birth are unknown.
Extension and strengthening of muscles
The set of exercises for an extension and strengthening of muscles turns on several separate blocks:
- The first block assumes simple walking under water in a certain rhythm. At the same time it is necessary to carry out rotations by hands.
- The following block is exercises by means of which it is possible to strengthen hips: squats, rotations by legs, rise and lowering of legs, attacks forward and in the parties.
- The third block is directed to a training of muscles of a basin, a press and a back. At a side of the pool are carried out: rises and lowerings of legs, rotations by legs, movements by hips and buttocks, twisting under water, bicycle exercise with a back emphasis about a side.
- The last, the fourth, the block is exercises on an extension which are also carried out at a side. Among them: a twine in water, attacks in a half-split in different directions, bouncings with cultivation of legs, squats in water with a leg, zakinuty on a side.
Video: water aerobics during pregnancy of Occupation on an extension help not only to improve flexibility of a body, but also to normalize pulse, to relax muscles, to normalize breath.
Whether you know? Pain during the fights and attempts is a special phenomenon to which the organism of the woman is ready therefore the brain of the woman in labor does not perceive such pains as the sign that in an organism something broke or went not so. For this reason anesthesia during childbirth — business individual: some it can only slow down and complicate process of childbirth, and for other category of women are necessary measures which should be undertaken to allow the woman in labor to take breath during very long and exhausting process.
Breathing exercises
Breathing exercises are the invariable assistant in preparation for fights, help to adjust the correct breath. It is possible to carry out the following exercises for development of the correct breath:
- Hold the breath, jump out of water, having strongly parted legs in knees, and dive, having clasped the feet.
- For several seconds having held the breath, cross hands on a breast and dive into water. Thus, it is possible to increase the maximum quantity of time on which you can hold the breath.
- As long as possible swim under water.
- On occupations practice exercise under the name round dance in groups: all women join hands and at the command of the trainer in turn begin to dive and come up from water.
The weakening exercises
Relaxation is not only an important part of a training, but also correct end of water aerobics which should not be neglected. After performance of the main exercises future mother has to relax and have a rest a little.
Important! It is possible to begin visit of occupations with water aerobics only after permission of your attending physician.
For this purpose it is possible:
- to lay down on water, having put hands on special inflatable small pillows, to part legs, to close eyes and to try to distract as much as possible from all thoughts;
- it is possible to lean hands on a pillow and to lie on water on a stomach.
Rules of occupations in water
That your stay in the pool was effective and did not do harm to either you, or the kid, it is necessary to follow several basic rules of occupations water aerobics for pregnant women:
- Carry out all exercises under the sensitive management of the trainer who will give you loadings depending on specific physiological features of your organism.
- For occupations choose the safest pool: with the water temperature, comfortable for you, level of content of bleaching powder, etc.
- As during pregnancy the organism of the woman is tired quicker, than usually, to begin to be engaged in water aerobics it is necessary gradually, without doing from the very beginning of strong loadings.
- Choose such number of trainings in a week which will be optimum and comfortable for you.
- It is necessary to eat food at least for an hour prior to a training and in an hour later.
- If during the occupation you feel even the most slight discomfort, stop a training better to understand what business and to avoid undesirable consequences.
Whether you know? Scientists compare strain which are experienced by a female body during childbirth to strain which is experienced by runners during long marathons.
The water aerobics is very popular type of active occupations for women for today waiting for the kid as it helps to develop breath, to bring into a tone of a muscle of all body, to hold in shape a body even during pregnancy.
Video: the water aerobics during pregnancy However to begin to be engaged in water aerobics it is possible only after permission of the gynecologist and under observation of the professional coach.