Before deciding on the choice of sport during pregnancy, it is necessary to learn in what types of loadings, in principle, it is authorized to be engaged. It is also worth considering that any physical exercises have to be selected for future mothers individually, considering the state and medical indications.
Instruction
1. It is known that the moderate exercise stress during pregnancy helps to raise the emotional spirit and to improve the mental state. Regular trainings are learned relaxation, help to struggle with hemorrhoids and locks, reduce dorsodynias, improve blood circulation and keep excellent physical shape.
2. That sports activities during pregnancy brought benefit, there are special sets of exercises which are developed by qualified specialists. It is good if occupations of future mother take place under observation of the experienced instructor. At this time loading has to be not so much regular how many dosed.
3. The optimum training for future mother – occupations in specialized groups for pregnant women. Similar classes can be also given in sports club, on courses in preparation for childbirth or at schools for future mothers. The main orientation – the training of muscles which are involved during childbirth. Also on occupations much attention is paid to ability to relax and the training of breath.
4. Water aerobics and swimming – fine option of sports occupations for pregnant women. Water does all movements fluent, helps to unweight the backbone, allows to achieve necessary load of the organism. Notice: future mothers have to suit with special attention to the choice of the pool as during this period more than ever it is necessary to watch over health. Preference should be given to pools with regular and safe water purification.
5. There is the certain list of sports which are contraindicated to pregnant women in any period. As a rule, it is the exercise stress connected with tension of belly muscles, sharp jumps, the possible injury of the stomach or risk of falling. It is possible to carry to such sports: weightlifting, bicycle, skates, run, riding. With restriction and for health reasons future mother skiing is allowed. The training has to take place on the flat area. Only walking on skis is allowed. It should be notedIt should be noted that alpine skis are completely excluded.
6. During pregnancy many experts recommend to be engaged in Pilates. These are not the wearisome, and quite sparing occupations which are directed to strengthening of muscles. This direction improves the extension, learns to control the body and to operate muscles.
7. One of the hobbies of future mothers is the yoga. Similar trainings are mainly directed to maintaining patience, the pacification and tranquility. At the same time is all-strengthening and respiratory gymnastics.