Gymnastics for pregnant women (2 term) at home
second trimester of pregnancy is one of the easiest and sophisticated at the same time.
- Exercises to strengthen the muscles of the pelvis and abdomen
- Basics of breathing exercises in the 2nd trimester of pregnancy
- exercises fitball in the 2nd trimester of pregnancy
This time can be used with great benefit to themselves and the little man in the stomach.It is necessary to best prepare yourself for childbirth, to strengthen the body.For this purpose, a gymnastics for pregnant women in the 2nd trimester at home.
Among all sports should choose such:
- positional gymnastics;
- breathing exercises.
It should completely abandon the activities with heavy lifting.To do this, try not to go to the gym or practice with minimal exertion.Your task - to supply the body with oxygen and strengthen the muscles of the back and pelvis.This will help you quick
In fact, after the birth of your baby your belly will get bigger in volume and slightly sagging skin.
Exercises to strengthen the muscles of the pelvis and abdomen
necessary alternate voltage with relaxation.It is best to do the exercises several times with a few interruptions, than the whole complex without rest.One of the most effective exercises that help increase the elasticity of the muscles of the perineum during pregnancy is stress.To do this, stand up straight and place the front of the chair.
necessary that you relied on the back of the hands.Hold on to a chair and spread his legs, sit down deep on his heels.Squatting, straining muscles of the pelvis and buttocks.It must be feeling as if reflex tension during slap on the buttocks.You should like to draw a muscle.Stand up and relax.You can see more gymnastics on video.
Take a mat and spread it.Lie on one side, his elbow resting on the floor.Raise the leg up.It is a kind of swings, which help strengthen the inner thighs, and increase the elasticity of the perineum.Perform alternately swings, alternating legs.Gymnastics in the pictures will help you understand how to perform the exercises.
positional gymnastics is very efficient and reduces the risk of fractures and surgical interventions during childbirth.
For most women, difficulties arise when attempts.This is due to the fact that the fight exhausting woman in childbirth, and she had no strength left to push the baby during attempts.The saddest thing is to do a cesarean section during attempts late, as the baby's head is clamped in the pelvis.Woman with insufficient force attempts just endlessly hitting the child on the head their bones.
In this regard, the baby may experience bleeding and cysts in the brain.Often formed a hematoma, which require treatment in a hospital.All this is happening because of the inability to breathe during labor and strain when pushing.Positioning and breathing exercises for pregnant women will help you to quickly give birth to a healthy baby.
Basics of breathing exercises in the 2nd trimester of pregnancy
These simple exercises help to learn how to control your breathing during labor and not wasting time in vain.
simple breathing exercises will help you relax and reduce pain.Learn to belly breathe.Lie on the floor, bending your knees.Put on your belly button or a coin.Inhale and hold your breath.Very exhale and try to make a push belly.Coin should fly from the navel to the floor.For clarity, watch the video.
Get on all fours, take a deep breath and exhale.On the exhale, pull your stomach and hold your breath.Try to move your belly, performing "rinse."These exercises strengthen the muscles of the lower press and increase the amount of oxygen in the blood.
fitball exercises in the 2nd trimester of pregnancy
Sit on the ball with the hands somknite together.Now, push your palms against each other.These exercises strengthen the chest and will prevent it from sagging after the end of lactation.
In the second trimester of great stress experienced back muscles.
back to relax and strengthen her muscles, useful lessons on fitball.Sit on the ball and put your hands up.Fold the hands and lean left and right.These simple exercises will strengthen the muscular system and to prevent back pain.You can raise your hands to the side, sitting on the ball.To complicate exercise can be picking up a pound dumbbells.