The director of the garden said
Times are different, and the popular lifestyle during pregnancy is also different. This year, several star pregnant mothers took swimming photos and fitness photos during pregnancy at the same time. The director of the garden sincerely felt that the era of [pregnancy] has come.
How, do you also feel itchy and want to find a suitable and safe way to exercise during pregnancy? Today, the director of the garden invited fitness coach Jian Mei to explain to you some fitness actions suitable for pregnant mothers.
Pregnant mothers who opened this article must be eager to try. Do you want to start exercising according to the director’s introduction? Don’t worry, before the official start, let’s clarify a question:
What is [pregnancy exercise]?
Some people think that [as long as you move] is exercise; Others feel that they must sweat profusely and be exhausted before they can exercise.
In fact, for pregnant mothers, as long as they maintain a certain amount of activity, they can take a walk, run, make equipment and sweat like a pig.
Pregnant mothers are a special group, and the amount of exercise they adapt to is [moderate]. For example, the body will feel slightly sweating, asthma and heartbeat will become faster. This is enough and the purpose of exercise will be achieved.
Of course, some pregnant mothers themselves know a lot about sports and are also [sports talents]. They can still stick to the previous exercise style and amount during pregnancy. The only things that need to be paid attention to are two points:
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Do as you can: Pay more attention to your feelings. After all, the metabolic level and hormone level are different from normal, so don’t try to be brave, don’t take risks in order to take some praiseworthy pictures, don’t choose high-risk actions, and have someone to accompany and take care of them.
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Listen to the doctor: During each pregnancy examination, give feedback to the doctor on your approximate amount of exercise. You must listen to the doctor’s advice more. Even if your athletic talent is pregnant for the first time after all, the doctor sees hundreds of pregnant women every day.
Remember these precautions before exercising
If the exercise involves equipment, in order to achieve the purpose of exercise, the standard of exercise is very important, so it is recommended to learn and practice it in the gym first, under the guidance and escort of professionals, and then practice it at home.
Therefore, the following suggestions inevitably involve matters needing attention in gym exercise.
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Beware of tripping: No matter exercising in the gym or at home, please ensure the safety of the surrounding environment, because the gym is easy to have dumbbells and barbell pieces all over the place. Under the conditions permitted by the body, although there is no risk of what in exercise, there is a risk of bumping.
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Attention to hygiene: Gymnasium equipment is often not cleaned for a month, so it is recommended to bring a towel, buy some sanitary wipes, and clean it yourself before using the equipment.
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Pay attention to warm-up: Be sure to warm up well, walk moderately for a relatively long time, and feel the body temperature rises.
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Step by step: Don’t think of any action in one step, just do it slowly.
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Ensure escort: The article has been wordy many times, but I still have to say it again: it must be carried out under the guidance of professionals. After the later movements are skilled, you should also ensure that someone accompanies you to exercise.
The action of these instrument can be attempted
The actions to be introduced below can exercise the muscles of the back, shoulder, chest and leg respectively.
STEP 1 Back Exercise
With the gradual enlargement of the fetus and the change of physiological curvature of the spine, pregnant mothers inevitably suffer from lumbago.
Moderate exercise of back muscle groups is helpful to relieve back muscle soreness.
Single arm dumbbell rowing
Essentials of action
1. Keep the natural balance of the body, kneel on the flat plate with one leg and the opposite hand as the support, and slowly lean down the body;
2. Hold the dumbbell with the hand on the same side of your kneeling leg. It is better for someone to pass the dumbbell.
3. The back should be properly tightened to support the body. The arm dumbbell holding the dumbbell should naturally droop and the hand should be clenched tightly.
4. Slowly bend the arm holding the dumbbell, focus on the shoulder, and let the bending of the arm drive the big arm, thus allowing the shoulder joint to move backward;
5. Shrink your arms until your back muscles are tight, stay for 2 seconds, and then slowly lower the dumbbell.
6. Adjust breathing, repeat this action 5 ~ 10 times, and then repeat on the other side.
Safety Attention
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Dumbbells are used in this action. Select the weight of [moderate weight], that is, feel [weight], but don’t be too heavy.
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Breathe naturally during the practice. If you have to hold your breath, please change to lighter dumbbells.
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Every time dumbbells are used up, they must be put away to avoid accidentally tripping.
2. Shoulder training
Pregnant women are prone to shoulder and clavicle pain. Moderate deltoid muscle training is helpful to relieve pain.
Deltoid dumbbell push
Essentials of action
1. Choose a more comfortable seat with your back on the seat and your waist properly raised. Choose a pair of lighter dumbbells, or you can try to do it empty-handed first without choosing dumbbells.
2. Pick up the dumbbell (raise your fist), with your big arm horizontal and your forearm facing upward, and the included angle of your elbow joint is about 90 degrees or slightly smaller. Be careful not to stretch your arms back too much, and feel that your shoulder muscles are a little tight.
3. Then slowly straighten your arms, push up dumbbells (fists), keep both sides moving at the same speed, and push until your arms are relatively straight.
4. Slowly lower and return to action 2;
5. Repeat actions 3 and 4 for 10-15 times.
Safety Attention
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During the election process, try to control the stroke of dumbbells slowly to ensure that the trajectory of each movement is similar.
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Every time dumbbells are used up, they must be put away to avoid accidentally tripping.
Dumbbell side horizontal lift
This is an optional action, because the dumbbell side horizontal lift is not done correctly, it is easy to fatigue the trapezius muscle, in this way, it may aggravate the soreness.
Essentials of action
1. Stand with your feet separated and shoulders wide, take a pair of lighter dumbbells, or empty-handed, and let your arms droop naturally with dumbbells on both sides of your body;
2. Slowly lift your arms to both sides, keep your arms straight, and imagine your big arms and forearms as one.
3. When your arms are raised flat, keep them for 2 seconds, and then slowly put them back on both sides of your body.
4. Adjust breathing and repeat actions 2 and 3 for 10-15 times.
Safety Attention
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When the arm is lifted up, the big arm can move forward slightly, but not backward.
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Every time dumbbells are used up, they must be put away to avoid accidentally tripping.
Step 3: Leg training
Simple squat exercises may be helpful to relieve leg edema.
Empty squat
If you have certain training habits, or if you have done the squat, you can directly do the weight-bearing squat, but I personally suggest not to choose too much weight.
Essentials of action
1. Stand with your feet separated, slightly wider than your shoulders, your arms flat on your shoulders, and your body standing straight;
2. Exhale, squat down slowly, keep your back straight, don’t purse your buttocks, don’t exceed your toes with your knees and your center of gravity at the front.
3. Don’t squat too deep, feel the pulling force at the front of your thigh, inhale and stand up straight slowly.
4. Adjust breathing and repeat for about 20 times;
5. Rest for 1-3 minutes. If you feel good, you can continue to repeat 4.
Safety Attention
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Different from the traditional squat requirement, due to the change of the pregnant woman’s center of gravity and the inconvenience of the fetus in the womb, for the pregnant woman, the squat range can be controlled according to her own situation, without leaning forward too much, and her legs can also stand relatively wider.
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Even pregnant mothers with sports foundation, empty squat is a safer choice than heavy squat.
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Do some proper protection, such as personal protection at the back to prevent falling down. If you are worried that your center of gravity is not well grasped, you can try to squat down with your hands.