Charging for pregnant women in trimesters

During pregnancy, future mothers for preparing for childbirth are recommended to perform a special charge. Find out what exercises can be performed in all trimesters

When a woman knows about pregnancy, she begins to take care more about themselves, it is fencing from loads and stresses. Many pregnant women completely refuse exercise, because they are afraid that it can harm their child.

However, correctly chosen workouts are not only harmful, but also have a beneficial effect on the body of the future mother, prepare her body to childbirth.

Women in position, it is important to select exercise not only on the basis of pregnancy in general, but also considering her period: training suitable for the second trimester will not suit for the first or third.

Charging for pregnant women: what can be done on any time?

Throughout pregnancy, you can constantly indulge yourself. More relaxing and smaller worry on trifles. To relax it is even easier, it is recommended to regularly perform breathing exercises. They are not only remarkably relaxed, but also reduce pain.

Perform breathing exercises very simply, the main thing to concentrate and try nothing to think about:

• It is necessary to put one hand on the chest, the second on the stomach, make a deep breath, then exhale. In the breath you need to ensure that the belly rose, the chest remains in place;
• Hands should be put on the ribs, elbows to dilute on the sides. During the respiration, the stomach and chest remain motionless, and the elbows slide on the parties;
• One hand on the stomach, the other on the chest. Inhale – the chest rises, the stomach is stationary, exhale.

Exercises are necessary without breathing delays, it can harm the baby, causing hypoxia. It should be breathing in this way for 30-40 minutes daily.

Charging for pregnant women in 1 trimester

The first trimester is the most dangerous for the embryo. At this time, the future mother is not recommended to intensively engage in sports. Especially harmful to swing the press, it can provoke miscarriage. But the respiratory charge and exercises on the hips are very useful.

In the morning after waking up or at another convenient time of the day, you can perform the following complex of classes:

• It is necessary to rely on the back of the chair and perform semi-mans with divorced legs. You can alternate such squats with lifts on the fingers;
• For the prevention of stretch marks and as a preparation for childbirth, it is useful to exercise on the oblique muscles of the abdomen: it is necessary to rely on the hand on the back of the chair and take the leg forward, as if inward, further sob
• Pregnancy does not best affect the chest. To preserve her form, the following should be done: Hands to sneak at the chest level and strongly press them with each other. When performing this action, the breast muscles are well felt;
• Rotation of the pelvis first in one, then in the opposite side is also very useful. Important when performing the exercise correctly stand: legs on the width of the shoulders, bent in the knees;
• To avoid cramps and varicose veins, it is recommended to perform circular rotations in the footsteps, and you can do it, even sitting at the desktop: just raise the legs on the socks and rotate the feet in a circle.

Charging for pregnant women 2 trimester

The second trimester is the most favorable for exercise. During this period, the risk of miscarriage decreases, and the woman can afford to give large loads.

Exercises in the second trimester are directed to the pelvis area. They help prevent urine incontinence, which often happens in pregnant women with a second child of women aged 30-35 years. In addition to the main complex of classes for the prevention of incontinence, it is recommended to carry out the exercises of Kegel.

In the second trimester, since 16-18 weeks, charging is needed in a bandage. Do not perform action lying on the back, t.To. There is a risk of surviving a hollow vein, which will lead to a lack of oxygen in the fetus.

Start charging with warm-up. Need to sit down on the floor and legs to crush in front of you, turn your head right away, then left. Next, it is necessary to smoothly rotate the torso in different directions, the hands should be divorced.

The following exercise is performed from the position sitting on the floor, the legs are elongated, the stops are set aside, the feet are crossed (this is the pose of mermaid). Hand needed to pull up, and on the exhale to throw out the head.

Then you need to lie on the side, pull the hands forward and put on each other. The upper hand must be deployed 180 degrees by the movement of the case, return it back. Hand.

Then you should sit on my feet, the heels should be under the booty, the hands stretch forward and touch the floor forehead. If the tummy interferes, legs can be slightly spread.

Also useful in the second trimester. Continue to perform breast exercises.

Charging for pregnant women in 3 trimester

In the third trimester, pregnant women get harder to walk, not what to do. Ordinary exercises to perform difficult and boring. Well, then you should buy a special gymnastic ball – Fitball.

With it do exercises more interesting and more efficient:

• Right position: sitting on the ball, in the hands you should take not heavy dumbbells and alternately bend them;
• If you lie on the back even comfortable, you can perform such an exercise: to lie on my back, put the ball on the ball and roll it in a circle and backward. Just a minute for each leg;
• For the chest it is useful to compress fitol with hands. To do this, it is necessary to sit on the floor in Turkish, take the ball in the hands and rhythmically, it is easy to squeeze it.

In the third trimester, charging can cause a tone of the uterus, when painful sensations appear, the jumping of the pulse should stop exercise. What charging can be done pregnant women not to cause a tone of the uterus. The safest are breathing exercises. You can also consult with your doctor about sports activities.

Still should not forget that in some states it is impossible to engage in physical education during pregnancy. These states include pronounced early and late toxicosis, multi-way, bleeding from the vagina, some chronic diseases.

Watch out for your well-mindedness and with the slightest suspicions of deviation from the norm immediately contact the doctor! Lungs and quick childbirth, and health to you and your baby!