Sport and pregnancy: expert advice

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2019-08-04 18:20:32

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What about maintaining its shape in the period of carrying a child? Can I exercise during pregnancy? Yes, but the goal was different now. The woman needs to worry about how to physically prepare for childbirth and make it easier to transfer the recovery period. That is what should be targeted by compound exercises. There are specially designed programs for pregnant women. Find out where in your city are such classes.

But physical activity is useful not for all pregnant women, many of them need to be extremely careful, try not to move abruptly. We will discuss in this article, in some cases, the activities during pregnancy are useful and when not. And why?

The Risks and contraindications

Activities during early pregnancy is quite possible. But if a woman is to give birth to twins or triplets, classes are still contraindicated. Body burden and the likelihood of complications in these pregnancies is much higher. Forbidden exercise in the first trimester for those who have a high risk of miscarriage or just feeling ill due to toxicity. In any case, before you do any kind of physical activity, be sure to consult with your doctor.

In normal singleton pregnancies sport even useful. Well, if the expectant mother was doing fitness or yoga even before pregnancy. Then during pregnancy you can continue exercising. However, some asanas need to be deleted. What is indicated by the coach.

Pregnant women in the first trimester it is impossible to prevent overheating of the body. When you feel that you start to sweat, just stop. Another major taboo in the first trimester of physical activity is cardio. However, those who are pregnant regularly experience stress on the heart, to abandon them is not necessary, but continue to have to reduce the frequency and reduce by half time of every class.

It has been proved by gynecologists that apathetic, prolegala on the couch for 9 months a woman gives birth is much worse than the one that was actively engaged in charging.

What sport?

Useful for women those exercises that focuses on stretching muscles of the legs, hands, improve posture and train the muscles of the pelvic floor.

Recommended activities:

  1. Swimming is the best sport for pregnant women. During the voyage the load on the spine is reduced, therefore, the woman feels better at this time. This sport is suitable for all women at any time. The only thing impossible, is jumping in the pool.
  2. Fitball. Special ball designed to pregnant women could relax a bit, doing simple exercises on the fitball.
  3. Yoga for pregnant women. Allows you to prepare the breath and the mind to leave.
  4. Pilates. Attention should be paid when Pilates pelvic muscles. Be sure to choose a prenatal Pilates, shared not suitable.
  5. Prenatal-fitness - best sport. In the water, the woman does not feel its weight and can easily perform all the exercises almost to the 9th of the month.
exercises on the fitball

Activities during pregnancy in the early stages even necessary, if there are no contraindications. It is always necessary to take up the matter with the mind. It is possible without fear to perform stretching exercises, to help a variety of exercises to your lower back, develop muscles of the pelvic floor. But too much strain is not necessary.

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Principles of safety in the classroom

You Can do sport during pregnancy? If a woman has long been engaged in physical exercise, hopes to continue to give significant time and energy to workout, you will have to disappoint her. There are some principles of gymnastics for pregnant women, ignoring the bearing of the fruit which the woman runs the risk of losing the baby. Especially in the first trimester, when the fetus still need to gain a foothold in the uterus.

exercises

What principles should be observed in all activities?

  1. Don't overexert.
  2. Stop immediately when you feel any discomfort.
  3. To prevent a strong increase in pulse.
  4. Do Not overheat, as the child cannot regulate its temperature.
  5. Do Not make sudden movements.
  6. To jump.

In fact, nature takes care of pregnant women. And they usually have increases the elasticity of the tendons and muscles, produce more of the hormone of joy.

Contraindications When to exercise?

If a woman has already purchased a bunch of diseases, born with heart defects, it is not necessary to deal.

What health problems are a contraindication to physical exercise?

  • Uterine bleeding;
  • Placenta previa;
  • Toxemia;
  • Multiple pregnancy;
  • Kidney problems;
  • Cardiovascular disease.
medical observation

Even if there are no contraindications, is expressly prohibited horse riding, to ski down from the mountains, lift weights, jump with a parachute and pump the press at the gym. It is impossible to make birch in the morning or handstand.

Stages of charging. How to distribute the load

Well, now we know what to dosports in the early stages of pregnancy. But not everyone, but only those pregnant women who were allowed a gynecologist. If in the first trimester, a woman could not engage in because of poor health in the second trimester you need to start with light workouts for 10-15 minutes.

the morning exercises for pregnant women

Pregnant need to avoid the exercises involving the abdominal muscles where there is a risk to lose balance and fall (for the bike).

Those who has a pretty good shape and feels briskly in the first trimester, you can do a day for 30 minutes. After each charging make time for breathing techniques.

If you are at home without an instructor, try to distribute your exercises in this way:

  1. Exercises to warm up the whole body. A shallow arm movements, twists and turns. But not strong.
  2. Stretching the spine. As the spine of a pregnant woman is suffering, it is necessary to gradually stretch, then the feeling in the back will not be so unpleasant.
  3. Stretching of all muscles and tendons.
  4. Mandatory breathing exercises.

Sessions should build this in that order and watch, as already mentioned, that the pulse is not too increased. If a woman correctly and efficiently prepare your body, the delivery will be smooth and fast.

First trimester

Sports in the first trimester of pregnancy in most cases do not throw professional athletes - biathlete, cyclist, figure skater; but after the 5th of the month and they stop training with loads and the fight for the medals. But those who are not associated with professional sports and can boast of excellent health and physical stamina, it is better to beware and to abandon the traumatic sports. It skis, rollers in the summer, bicycles.

Still, some risk, because I love Cycling in the morning, and well enough kept the cardio.

Cycling and pregnancy

Also during pregnancy many women have to give up Stepan. This is a very energetic dance and jumping is too dangerous.

However, we need to continue the kind of activity that you did. If you doctor prohibits you to develop in your sport further, but reducing, of course, the level of activity. Because the sport, as you know, uplifting.

A lot of programs for pregnant women was developed by trainers in the field of fitness. Suitable and simple dances where you learn smooth movements and develop muscles. Those who previously did very little physically, fit easy gymnastics, aimed only at removing the unpleasant symptoms. Sports and pregnancy perfectly.

Some physical activity required. If a woman is not going to train your body gradually, the pain in childbirth would be unbearable. During labor it is crucial to control the mind, emotions and body.

Load for the 2nd trimester

The Second trimester is safer in terms of risk of miscarriage. And the woman may be a bit more to do. Allowed slightly wrung out from a position standing on the knees, raise the dumbbell to chest level, but not more than 2 kilograms in weight.

exercises during the 2nd trimester

Well at this time to start doing yoga for pregnant women as instructors in the school teach yoga focus on the body, to feel the degree of stress. Because all women experience it differently.

Yoga and pregnancy. What asanas to exclude?

Many of the classic yoga asanas for pregnant women are not suitable. This is also a hard sport. And pregnancy can be at risk. In this regard, a woman needs to take responsibility for his condition.

yoga in the 1st trimester of pregnancy

What not to do pregnant?

  1. Twisting of the stomach. All asanas with the twists are done very easily, only move the shoulders, and the stomach remains stationary.
  2. You can't do a headstand.
  3. Banned Cobra pose and other asanas with the provisions lying on his stomach.
  4. Transitions in jumping to exclude.
  5. Exercises to work the abdominals also be deleted. This, for example, the position of the boat.
  6. Contraindicated strong backbends and lunges. You also cannot perform a popular yoga fire breathing.

Useful would pose "butterfly" sitting position, "garland". All movements should also be measured. The session must stop if there is shortness of breath, dizziness, or cardiac arrhythmia.

Kegel Exercises in the 3rd trimester

The Famous obstetrician-gynecologist Arnold Kegel specifically for the development of the muscles of the pelvis in pregnant women has created a system of classes. Though in everyday life these muscles are not often involved in pregnancy should be developed.

After all, during the birth, they just work. And during pregnancy depends on them whether a normal woman to bear a heavy fruit.

Breathing techniques

Right breathing is very important during childbirth. And childbirth, and sports, and pregnancy without proper breathing will bring only pain andproblems. The body needs oxygen, and it is important to learn it properly "serve" light. It should be noted that during pregnancy supposed to breathe smoothly. We can not allow long pauses between the inhalation and exhalation, it is impossible to breathe rapidly. Any breathing technique is performed only after 3 hours after a meal. Temperature and humidity in the room should be most comfortable.

The Spine during exercises stretches. It is impossible to slouch, to sit crooked during breathing. Start with 4-5 minutes. Deep breathing may cause dizziness. Then you have to stop the technique.

Conclusion

So what do we answer the question about the sport - whether it is possible to do? You can exercise in beremennosti during pregnancy? Of course, it is useful to do it regularly, but preferably with a coach. If there are no contraindications of the gynecology hospital, no heart disease, regular exercise will bring only joy and good physical health.

Constant load on the muscles of the pelvic floor and leg muscles will help you better cope with generic pain. Therefore, right from the 1st trimester of pregnancy is recommended by experts to force myself to work on the body.


Article in other languages:

BE: https://tostpost.com/be/dom-syam-ya/35839-sport-cyazharnasc-parady-specyyal-sta.html

DE: https://tostpost.com/de/das-haus-und-die-familie/35498-sport-und-schwangerschaft-tipps-von-experten.html

ES: https://tostpost.com/es/la-casa-y-la-familia/35311-deporte-y-embarazo-consejos-de-los-especialistas.html

KK: https://tostpost.com/kk/y-zh-ne-otbasy/36144-sport-zh-ne-zh-kt-l-k-mamandar-ke-es.html

PL: https://tostpost.com/pl/dom-i-rodzina/37306-sport-i-ci-a-porady-ekspert-w.html

PT: https://tostpost.com/pt/a-casa-e-a-fam-lia/37103-esporte-e-gravidez-dicas-de-profissionais.html

TR: https://tostpost.com/tr/ev-ve-aile/32588-spor-ve-hamilelik-i-in-ipu-lar-uzman.html

UK: https://tostpost.com/uk/d-m-s-m-ya/36397-sport-vag-tn-st-poradi-fah-vc-v.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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