Before deciding on the choice of sports during pregnancy, you need to find out what types of loads, in principle, are allowed to do. It should also be borne in mind that any physical exercise should be selected for expectant mothers individually, taking into account the condition and medical indications.
Instructions
Step 1
Moderate exercise during pregnancy is known to help boost emotional attitudes and mental well-being. Regular exercise teaches relaxation, helps fight hemorrhoids and constipation, reduces back pain, improves blood circulation, and maintains excellent physical shape.
Step 2
To benefit from sports during pregnancy, there are special sets of exercises that are developed by qualified specialists. It is good if the classes of the expectant mother will be supervised by an experienced instructor. At this time, the load should be not so much regular as dosed.
Step 3
The optimal workout for the expectant mother is classes in specialized groups for pregnant women. Similar activities can also be conducted in a sports club, in childbirth courses or in schools for expectant mothers. The main focus is training the muscles that are involved during childbirth. Also in the classroom, much attention is paid to the ability to relax and breathing training.
Step 4
Aqua aerobics and swimming are excellent sports activities for pregnant women. Water makes all movements smooth, helps to relieve the spine, and allows you to achieve the necessary load on the body. Note: expectant mothers should pay special attention to the choice of the pool, since during this period, health should be monitored more than ever. Preference should be given to swimming pools with regular and safe water treatment.
Step 5
There is a certain list of sports that are contraindicated for pregnant women in any period. As a rule, this is physical activity associated with tension of the abdominal muscles, sudden jumps, possible abdominal injury or the risk of falling. These sports include: weightlifting, cycling, skating, running, horse riding. With a limitation and due to health reasons of the expectant mother, skiing is allowed. Training should take place on flat terrain. Only skiing is allowed. It should be noted that alpine skiing is completely excluded.
Step 6
During pregnancy, many experts recommend doing Pilates. These are not grueling, but quite gentle exercises that are aimed at strengthening the muscles. This direction improves stretching, teaches you to control your body and control muscles.
Step 7
One of the favorite activities of expectant mothers is yoga. Such training is mainly aimed at maintaining patience, peace and tranquility. At the same time, it is general strengthening and breathing exercises.
