In any case, we all need to exercise. For example, we need to be absolutely quiet when we are hospitalized for abortion, but turning our wrists and ankles in bed or sitting up to exercise our neck and shoulders will not affect our rest. Within the permitted range, you can move under any circumstances.
Moreover, pregnant women will be troubled by all kinds of unhappiness. In order to alleviate these unhappiness, pregnant women also need exercise. Therefore, we combine activities that are beneficial to the health of pregnant women and weave gymnastics during pregnancy. Gymnastics during pregnancy is not only beneficial to the health of pregnant women, but also beneficial to the delivery.
Gymnastics during pregnancy will only be effective if you insist on it every day, so you must exercise regularly in your daily life. For example, you can exercise before going to bed at night and between doing housework.
When doing gymnastics during pregnancy, please pay attention to the following five points:
1, don't force yourself at first, the amount of exercise can be determined according to your physical condition, and you can increase it day by day in the future.
2. If you feel tired after finishing gymnastics, you should reduce the amount of exercise appropriately. The feeling of moderate exercise is that the body is slightly hot and sleepy.
When you feel unwell, such as abdominal distension and illness, you can reduce the types, times and intensity of gymnastics.
4. Do not exercise in the morning, but do it after taking a shower.
5, cat posture and elevator gymnastics will reverse the fetus in the abdomen, so don't do it after 8-9 months of pregnancy.
Gymnastics during pregnancy is an exercise therapy arranged according to the physical changes during pregnancy. Its main purpose is twofold:
1, healthy through pregnancy.
2. Smooth delivery.
When practicing gymnastics during pregnancy, please keep in mind the above two purposes and the above five points for attention.
The weight of the fetus is increasing day by day. In order to walk freely, pregnant women need to make their ankles flexible and strong. In addition, this gymnastics also helps to eliminate foot edema in the third trimester of pregnancy.
1, lie on your back.
2. Swing your ankle left and right 10 times.
3. Turn the ankle left and right 10 times.
4. Move the ankle back and forth and fully stretch and contract the achilles tendon 10 times.
In our daily life, we should always exercise our ankles when sitting in a chair and lying down.
1, put one leg on the other leg, then put it down, repeat 10 times, increase the height every time you lift 1 time, then change the other leg, and repeat 10 times.
2. Clamp your legs inward, close your anus, raise your vagina, and then relax. After repeating 10 times, put the calf on the thigh and repeat 10 times.
Exercise the abdominal muscles that support the uterus.
1, one leg bending, stretching, bending, stretching, left and right 10 times.
2. Bend your knees, lift and lower with one leg, lift and lower, left and right 10 times.
Relax the joints and muscles of the pelvis to make it flexible, which is beneficial to the delivery.
1, bend one knee, and slowly lower the knee to the outside, about 10 times.
2. Bend your knees, swing left and right to the bed surface, and slowly relax, left and right 10 times.
3. Put one leg on the other leg, then put it down, repeat 10 times, increase the height with each lift 1 time, then change the other leg, and repeat 10 times.
4. Clamp your legs inward, close your anus, raise your vagina, and then relax. After repeating 10 times, put the calf on the thigh and repeat 10 times.