In many ways, poor health and nemerenaya increase in weight are consequences of the absence of any motor activity, excessive care of the future mother. However, pregnancy is not a disease, but a pregnant woman is not a disabled person. In a normally occurring pregnancy, exercise is not something that is not contraindicated, they are useful for you and for the child.
What should be the exercises?
Choosing physical exercises for pregnant women, you need, first of all, to focus on your previous sport life. If she was absent, choose the exercises should be the most sparing, after consulting with the doctor and best of all, if it is not home exercises, but classes with an experienced instructor.
Very athletic women can, as a complex of exercises for pregnant women, continue to practice their sport, only slightly reducing the load. Professional athletes, as if nothing had happened, train in their usual rhythms until the birth.
It is considered the most useful exercise for pregnant women to be swimming. In the water, your spine relaxes, which with increasing timing gets more and more work, in addition, in the water you can not be injured, stretch the ligaments or dislocate the joint. And the latter is very likely with an incorrectly distributed load.
The fact that during pregnancy increases the production of the hormone relaxin, which relaxes your ligaments and joints, preparing them for childbirth. Therefore, you become more flexible. Many women, carried away with their new qualities, decide to finally take and sit on the twine , but this should not be allowed. Sports exercises for pregnant women should be performed not to improve sports performance, but to improve well-being.
Exercises
We suggest that you do fitness exercises for pregnant women on fitball.
- IP - sitting on the ball, feet on the width of the pelvis, sway forward - back, due to the movement of the pelvis. At the same time, the chin can be lowered up and down.
- Sway to the right - to the left.
- "Draw" a circle with a basin in one, and the other side.
- Rolling the ball forward, lift the heels, becoming on the socks. Raise your hands up - inhale, down - exhale.
- Hands on the back of the head, spread your elbows aside. On exhalation bend the body forward, round the back, chin down, inhale back up.
- Hands stretch out in front of you and imagine that you are holding another big ball in front of you. Make on exhalations turns to the right, on inhalation you return to the FE, and on exhalation to the left.
- Raise your right arm above your head and lean to the left, turning slightly on the ball. Then raise your left hand and tilt to the right.
- Lie on your back and put your feet on the ball, hands stretched along the body. Slightly spread your legs and hug the ball. We squeeze the ball with the tension of the thighs.
- Return the legs to the surface of the ball, connect the feet, spread the knees, as in the "butterfly". Joining your knees, roll the ball forward, bending them, bring the ball back into place.
- Put the feet on the floor, and take the ball in your hands above the chest level. On exhalation, squeeze the ball with your hands.
- The ball translate for the head, stretch the legs on ourselves, pull the socks on ourselves - stretch the spine.
- Go to the standing position on your knees, put the ball under the palms of outstretched hands. We roll the ball forward, tilting the body. Fix the position of stretching, lift the pelvis from the heels - the back, the head and hands create one visual line. Go back, and slowly pulling your lower back, stretch forward.
- Dilute your knees and sit between your legs, as low as possible. Continue to drag on and roll the ball.
- Static stretching - PI is the same, put the right hand on the forearm on the floor, leave the left one in tension on the ball. Lean the body forward and fix the tension. Change your hands.
- Lie down against the wall on your back, lifting your legs with the ball to the wall. Hands along the body, and legs make "steps", as if walking around the ball. We walk down and up, bending and unbending our knees.
- Leave the feet on the wall, relax and breathe to relieve the load from the back.