exercises for pregnant women: 1 trimester
first trimester of pregnancy, as a rule, a woman is very difficult.
- Pregnancy is not a reason to abandon the sport!
- first trimester and Sports
- exercises that you can do in 1 trimester
- General recommendations
This is not surprising.The body is rebuilt, formed a certain lifestyle.These changes cause a lot of adverse effects on the overall poor health before the escalation of the sensitivity of taste buds.To facilitate such a state will help special exercises for pregnant women in 1 trimester.
Pregnancy is not a reason to abandon the sport!
Home pregnancy requires each woman very close attention to the condition and health.The changes taking place in the body of a pregnant woman can cause a changeable mood, tearfulness, depression, headaches, irritability and so on. D. Physical exercise for pregnant women to help eliminate partially and sometimes fully symptom
also developed a set of exercises will maintain muscle tone and the right to maintain perfect form during and after pregnancy.
Basic principles of gymnastics in the first trimester:
- a full range of relaxing;
- least intensive exercise;
- prevent voltage abdominal muscles, which can lead to the tone of the uterus, which is very dangerous in the early stages.
first trimester and Sports
set of exercises for the first trimester include:
- breathing exercises;
- exercises to strengthen muscles in the arms and chest, back and abdomen;
- preventive exercise of varicose veins;
- technique, improves blood circulation.
now freely available on the Internet, you can easily find all the recommended exercises in the pictures or video-relevant exercises which can be done during pregnancy.
exercises that you can do in 1 trimester
start any classes you need to step preferably cross.Suitable for toning desirable at least a quarter of an hour.
to bring the whole body in tone, very helpful squats.But they must not carry out the usual way.Squat will be holding her chair or stenochku.Feet flat on the shoulders.Feet parallel to each other.The back is just straight.
Slowly bend legs and gently lowered.It is important, not the depth, and the preservation of the back in the forward state.When you squat should stretch stomach and slowly straighten your legs.6 fit enough.
If you do this exercise correctly, you will feel the tension in the muscles of the legs, especially on the inside of the thigh muscles of the abdomen.
to strengthen the chest muscles perform this exercise.It is necessary to connect the palms at chest level, and with the strength to press on each other.Pressing to produce inspiration.Then in the same voltage to deploy her hands to her chest and relax.Performs about 10 times.
torso - a great way to maintain muscle.They can perform both left-right and forward-backward.Deflections carry on inspiration.5-6 times is enough.
All known rotation of the pelvis is also included in the set of exercises for one trimester.The circular rotation should be done gently and slowly.There are suitable and circular rotation and smooth rolls from side to side.Feet, it should be slightly bent at the knees.
If you have to spend a lot of time in a seated position, make sure you periodically perform a circular rotation of the feet.It is very useful to get up on your toes, in Vol. H. When sitting.It is also useful to climb standing on toes of one leg and the second bend.Such exercises should be done several times a day.All breathing exercises that promote relaxation, can be done without restrictions.
Any set of exercises can be performed only with permission of your doctor.All movements should be smooth and consistent.No jumping, jumps and sharp turns, lifting weights, running.
when performing any exercises you feel uncomfortable, give up the day from the gym or do only those exercises that are comfortable for you.Forget about thinking about losing weight!Gymnastics is only supportive and preventive in nature.It helps prepare the body for the upcoming birth.
Discard the gym if:
- you have morning sickness, accompanied by vomiting;
- you have previously suffered miscarriage;
- your uterus in good shape;
- you have chronic diseases;
- stomach pains accompany pregnancy.
Every pregnant woman have to listen to your body.If you feel that any exercise gives you discomfort, reject it, even if it is included in the set of your instructor or physician.
Charging should only carry comfort, energizes you, cheer up and give cheerfulness of the whole body.The only way you can get from it the desired effect.