Some women enjoy pregnancy gymnastics, others see rather sceptical towards the exercises ask the meaning of such exercises or have fear of triggering a premature birth. However, pregnancy is no reason to forgo movement…
… on the contrary, many typical pregnancy complaints with targeted exercises gently and naturally “treatment” or prevent them. It is also for the birth of advantage, to be fit.
Even if all featured exercises even by high-risk pregnant women (such as expectant mothers of drilling) easily to childbirth can be done, you should ask your / n doctor/gynaecologist or midwife whether you may participate in the prenatal gymnastics. This is especially true if you are unsure if you have physical ailments, or if there is a pregnancy of risk of. The gymnastics of the following exercises is always at your own risk.
But you will notice immediately that everything is half as wild. You do not jump backward somersaults or a Handstand practice, but very natural motion
perform manoeuvres. It is very simple but yet effective exercises. Please remember, advance to warm up, slowly increasing everything and run never somewhat jerkily or with violence. It would make sense to take time for the gym three times a week, about 20 minutes. Before taking pregnancy gymnastics, you should prepare maternity sport leggings. In EmilyLeggings, you can find a variety of leggings, including maternity leggings.
Exercises for the cardio vascular system
The cardio vascular system works in the pregnancy at full speed, because it has to pump 1.5 to 2 liters more blood through the body. This fact alone explains why it makes sense to support the claimed system. Many women also suffer from low blood pressure, feel tired and are often dizzy. This can be improved by movement.
The appearance of varicose veins and hemorrhoids (varicose veins in the anal area) is widely used. This is because that the veins by the pregnancy hormone progesterone are far, haywire so easier in the blood. Also reflects the growing belly on the veins, which return from the legs to the heart. This mechanical impairment in combination with general lack of movement promotes not only the formation of varicose veins, but also of water retention in legs.
So what can you do? Swimming, water aerobics, walks, climbing stairs, belly dancing and cycling are great for the cardio vascular system.
At home you can perform the following exercises:
You are sitting with outstretched legs with his back to the wall leaned on the carpeted floor and circling the feet only anti-clockwise, then in the opposite direction. Stretch the toes, then put back on the feet. Then, alternating the toes clutched a and again spread. Perform all exercises each ten times, in between and after the loosening of the feet do not forget.
Have, can gently up and down swing, a large exercise ball side swing with arms and tighten the buttocks. Then sit quietly on the ball and start to revolve your pool carefully. Then change the direction. It is slightly more difficult to imagine an across this 8 and every time to change the direction of this turning point.
Another exercise, to facilitate the flow of blood in the abdomen, is alternately to tilt the pelvis with feeling, then backward, after all to left and right. By the way: Applying himself but a quiet music, then you can do these exercises at intervals.
Exercises against stiff neck and shoulder muscles
Many people have to do, not to mention pregnant women with tension in this area. Because the breast is larger and heavier at the beginning of the pregnancy, and the weight is balanced a common reason to accept the shoulders back. Treat to the following exercises:
Sit in the cross-legged on the floor. Circle six times before the left shoulder backwards, then the right and finally both simultaneously in the opposite direction. Relaxing, ear to lift and fall back while exhaling also, works both shoulders while breathing in the direction at the same time. Make sure that the head and spine stay upright!
Exercises for the back
Back pain is a widespread disease in pregnancy. Due to the hormonal tissue loosening up of tendons, ligaments and joints there a reduced stability, which is offset by additional muscle strength on the spine. The result is not only a faster fatigue of the muscles, but also painful tension. Also the women compensate for unilaterally moved through the thick belly weight with a hollow cross attitude forward, which in turn can lead to back pain. Following exercises this back pain have proven:
At the Lockerungsübung in supine position, pull the splayed knees to the body, let but plenty of room for the belly. Roll is now gently from one to the other side, just enough, you don’t tip over.
Relief following diagonal rotation acts on the spine: in supine position, make the legs stretch out your arms to the side and turn your head to the left. Then you put your legs in opposite directions, so to the right on the ground carefully. Remain about a minute so, then page breaks.
Take an exercise ball. Now stand with your back against a wall and jamming the ball between your sacrum and the wall. Now move your body slowly up and down by going more or less in the knee. The ball should it up on the wall and roll down.
Kneeling is now before the big exercise ball, drop the torso, head and arms on this. Rolling you the ball forward, arms and back stretched are, then put it back.
Exercises for the pelvic floor
What is the bottom? Simplified one can explain it. Looking into it from the top of the model of a basin, one finds that the pelvic bones form a wide ring. Down is “nothing” However, therefore all organs there would fall out. But right there the so-called pelvic floor is a network of muscles, tendons and ligaments. A pictorial comparison helps the imagination: this Braid is like a trampoline cloth on which the growing uterus fly buzzing around with the baby at every step of the mother. It’s good for the child, but pregnancy and childbirth are a strain for the pelvic floor. To avoid inconveniences such as incontinence or complaints of reduction in, a consistent pelvic floor exercises is essential not only in pregnancy, but especially after the birth. It beyond the scope of this article to describe the possible exercises for the pelvic floor. I recommend therefore the participation of pregnancy and postnatal exercise classes and will limit myself here to a single, but very effective for this exercise:
Lie down with outstretched legs in supine position (if this item is not dizzy. This is the case, move this unit until after the birth). The arms rest locker next to the body. Now, beat one foot over the other. Breathe easy now. On the exhale, now firmly squeeze the feet, tensing the thigh, buttocks and abdominal muscles. If you do it right, thighs and back lift off easily from the ground. When inhaled, you relax the muscles again. Switch now that the other foot is up, and repeat the exercise a few times. The pelvic floor is with tense automatically and thereby strengthened.
Exercises to strengthen the muscles of the chest
The breast itself consists of glandular tissue (for the production of milk), of connective tissue (is based) and fat (to protect of the sensitive mammary glands from knocks). Among them is the chest muscle to strengthen it.
Sit down on a Chair, the back is straight. Now, include each other’s wrist with your hands. The arms holding you at shoulder height. Exhale carefully now to the sides, so toward the elbow. Repeat this exercise several times before you now take a cushion between the hands. Again, keep the arms at shoulder height and press together sensitively the cushion on the exhale. Then shake out arms and hands to loosen.
Put once again to conclude of the gymnastic exercises. Breathe quietly and stretch both arms before the body, upwards, run down over the head and then on the sides of the body. After a few repetitions, you have finished your exercise program for today. Do not forget to drink plenty of mineral water or tea, to compensate for the loss of fluid caused by sweating.
Here is still a tip at the end: Together, everything is easier. Whether with a friend or partner who exercises do well also non-pregnant women.
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