Pregnancy in itself leads to changes in the body and emotions also has been proven that exercise during pregnancy helps prevent back pain, non-intact body conditions, Cramp
Legs, weight gain unwanted. Sports are also preparing the body for the effort, which will be done during the period of labor, but it is important to consult a doctor of obstetrics and gynecology before you follow any
First sports program in order to reassure the safety of your pregnancy.
pregnancy,pregnancy exercices, fitness
Pelvic floor exercises
These exercises known as exercises “Kegel”, which is not only equipped with pelvic floor muscles for labor, but for the rest of your life as well. These exercises are a
Catch and loosen the muscles of the pelvic floor as if you Toagafin flow of urine in the middle of the process. If neglected these muscles weakened and may lead to weak women control the bladder and the incidence of urinary incontinence
During the exercise of certain activities such as running or walking, or even when laughing or coughing.
These exercises focus on the upper and lower limbs. Upper limbs need to strengthen in order to equip the conditions that are required for some activities during the postpartum period, such as feeding. The Parties
The lower you need to strengthen so that it can carry extra weight derived by your body during pregnancy.
Exercises light of the abdomen and back
The change in the position of your body during pregnancy as a result of excess weight at the front of it as well as weakness and increased pressure on the abdominal and back muscles, all that can induce severe pain during
Pregnancy, so the abdominal and back exercises are very important to strengthen the abdominal muscles and back and they prepare for their role during the bio-natal stage.
This is an important exercise to maintain the shape of your breasts, which may change as a result of changes that occur to their size during pregnancy and lactation.
Breathing exercises and relaxation
This exercise learn pregnant importance of oxygen and how to use it is to help them control pain during labor. This exercise helps to relieve stress, which may shorten the duration of
Labor from 5 to 6 hours. That the hormone “oxytocin” in charge of contractions, sifted better when you relax and including that exercise eases pressure nervous, the hormone is secreted
Faster, which reduces the period of labor.
-Practice safe sport!
Organize exercise – Do not tire yourself in the exercise to the extent that you capt breath with difficulty because it means that your child does not receive sufficient oxygen, which could harm him. do workout three times a week at least, but instead of a long one session every time, try two brief periods throughout the day. Start a workout in a simple and add even reach to a comfortable level for you.
Compensation calories Burning- must Taatnoly about 100 to 200 extra calories per half hour of powerful sport. If your weight has not increased enough even if you think you eat well, you may be many sports you.
Compensate for lost fluids – Drink before, during and after exercise. Not even certain of getting my especially in hot weather – just drink as much as you wait. Drinking water helps to avoid occurrence of muscle tension and water retention in the body
Do not play sports – and your stomach if you have not eaten for a while, it is best to have a snack before beginning the exercise for half an hour.
Wear appropriate clothing – wore a broad and elastic clothing, and was keen to be made of natural fabrics – including your underwear, which should be cotton – in order to allow your body to breathe. To protect your feet and joints, it must be a sports shoe suitable for sport, which you will be asked by a sound and measured.
Exercise workouts at an appropriate atmosphere – through you work out at home, choose a well-ventilated or air-conditioned room in order not to increase the temperature of your body. If your body temperature rose more than one grade, it may represent a threat to you and your baby.
Avoid certain exercises – Avoid exercises abdomen that rely on lie down on your back and then do the lifting of the head and chest area because during pregnancy are abdominal and back muscles are weak not advised this kind of exercise, and the exercises tighten the toes forward may cause the occurrence of spasm muscular.