For women, weight management is important during pregnancy, the mother, after a lot of production back to pre-weight is difficult to state, so to lose weight during pregnancy is also very important. And because nutrition is essential during pregnancy, there is no easy expert guidance to dare to go on a diet, so it is important to exercise to lose weight. Slimming coach will provide the following suitable for pregnant women to participate in, and easy to implement in the sports category and the specific projects are:
1. Aerobic exercise, including brisk walking, jogging, cycling and swimming (see next item) and so on.
A certain intensity aerobic exercise, you need to persist for some time, but not excessive intake of oxygen consumption. Aerobic exercise can play in strengthening the heart and lung function during pregnancy and to promote the role of the body to absorb oxygen, so pregnant women and fetuses have a direct benefit. In addition it can promote blood circulation and reduce varicose artery during pregnancy; increase muscle strength and to eliminate some or all of back pain, low back pain; increase physical endurance and prepare for childbirth; also may play a regulating blood pressure, blood sugar, weight control, such as excessive increase.
2. Water sports, including swimming, water aerobics and so on.
Water movement as a kind of aerobic exercise in particular, a great benefit for pregnant women: the buoyancy of water can help pregnant women before pregnancy support more than 10 to 13 kg body weight, water resistance can reduce the damage to the gradual relaxation of the joint opportunities, good water transfer capacity than air, pregnant women need not worry about excessive body temperature rise, not to mention the fun the water is irresistible to anyone.
3. Kegel exercises.
This is an adult female of any beneficial during exercise, and no matter when and where the sport can be. Its major movement is through self-contraction of the pelvic floor muscles (group) were completed. This exercise can strengthen the supporting muscles of the lower uterine, vaginal sphincter, urethral sphincter strength, pregnancy, postpartum day to do 2 to 3 groups of 10 to 15 times the Kegel exercise can ensure that women be successful in these muscles pregnancy, tasks, and reduce the chance of tearing the perineum during childbirth, and to promote early resumption of postpartum vaginal sphincter flexibility.
Kegel's specific approach is: or stand, or side, or sit down, the suction at the same time tighten the perineal muscles, including vaginal, anal ring muscles. You will feel to be on the bottom of the pelvic mention feeling. On that vertex, to maintain this state of 8-10 seconds. Be careful not to breath, to inhale and exhale evenly. Then relax. Kegel exercises done correctly can be done by voiding the contract and a raise at the same time exercise, such as urine flow stopped or reduced, indicating that your actions are correct. Insist on doing this movement, the reproductive system of female life, good for the health of the urinary system.
4. Need some guidance and some other special considerations for exercise: strength training, yoga, Pilates.
These movements have a certain degree of difficulty and a small amount of risk. These exercises are often conducted in pregnant women on the basis of careful similar movement may continue, some action was not suitable for pregnant women, should no longer do, such as breath-hold weight lifting, over-stretching ligaments, shoulder and elbow inverted and so on. Such campaigns should consult the best professionals to design an effective and safe training program.
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