Pregnant women, the best exercise during pregnancy guide

Moderate exercise During Pregnancy not only has no effect on preterm birth, and during pregnancy, pregnant women, moderate exercise on the fetus and adults are all good. Mothers in different pregnancy can carry out the appropriate beneficial exercise, exercise their own physical and mental health. For different pregnancy have what kind of exercise for pregnant women?

First, the early pregnancy movement

1.Take a walk
For mothers, walking is the best exercise to enhance cardiovascular function. Even before pregnancy, you are a person who does not like exercise. Take a walk after pregnancy. It is the most unrestricted exercise, expectant mothers are free to carry out. Walking can keep you healthy while keeping your knees and ankles untouched. After dinner, these two periods are the best time to walk in the early morning. Choose a good environment, such as in the garden or woods. Scrape the wind, rainy days, try not to go out. When walking to pay attention to speed, the best control at 4 km / h, once a day, every 30-40 minutes, pace and time to step by step. In addition, it is best to walk with family members.
Benefits: In the process of walking, expectant mothers can breathe the fresh air while enjoying the beauty of nature; After walking there will be a slight moderate fatigue, to help sleep, and some pregnant mothers said after pregnancy, insomnia, which Pregnant mothers can choose to walk, to see if there is any improvement in insomnia it, walking can also eliminate irritability and depression.

2.Ankle movement
Mothers sitting in a chair, one leg on top of the other leg, the following one leg flat on the ground, the upper leg slowly move the ankle several times, and then the dorsiflexion straight, so that the knee, ankle Joint and dorsal back into a straight line. Two legs alternately practice the above action.
Benefit: This exercise is very simple, long-term to do in the office of pregnant mothers who can choose this exercise, the campaign through the activities of the ankle, promote blood circulation, and enhance foot muscles.

3.toe exercise
Mothers sitting in a chair, two feet flat ground, tiptoe upturned, tilted down, repeated several times, pay attention toe upticks, the soles do not leave the ground.
Benefits: through the toe exercise. Can promote blood circulation and enhance foot muscles.

4. Turn the neck
Mothers neck slowly turning to the right, side to the right, and then turn left and sideways to the left. Look up, then turn down.
Benefits: Through left to right, then right to left rotation, you can ease the stiff neck, to relax the muscles.

5.Stretch your leg muscles
Mothers step forward one leg, the front legs straight, so that heel contact with the ground. Hind legs bent at the same time try to keep the head and waist upper body in a straight line. Maintain 15-30 seconds, pay attention to breathing evenly. Gently press and hold your foreleg’s knees so that it does not bend.
Benefits: Increased leg flexibility of the ligaments on the second half of the leg.

6. Stretch the back
Mothers sitting cross-legged, so that hands crossed their fingers in the chest, and then pushed up over his head, the back straight, borrowing the power of his arms try to push up. At the same time on the suction, with the arms down and then slowly exhale.
Benefits: This exercise can strengthen the bones, relieve tension on both shoulders.

Second, the second trimester of exercise

1. Abdominal breathing exercises
Abdominal breathing should start from the supine position, in four steps: the first step with the mouth inhalation, while the abdomen bulge; the second step and then mouth expiratory, while contracting the abdomen; the third step after the mouth breathing proficiency: and then Breathing and expiration with the nose, so that the abdomen bulge and contraction; the fourth step in the breathing beats consistent with the music accompaniment abdominal breathing exercises.
Benefit: Respiratory exercise can exercise the abdominal muscles, so that the abdominal organs were fully sports and promote the coordination of various organs function, accompanied by the music to do this exercise, can make the mood relaxed.

2 pelvic torsion movement
Supine, left leg straight, right leg upward knees, heel close to the buttocks, and then right knee slowly back to the left leg, so that reverse the waist. Then, the right knee and then slowly fall to the outside, so that the right thigh close to the bed. So alternating practice, every night to sleep when the practice 3-5 minutes.
Benefits: This exercise can strengthen the pelvic joints, for the pregnant mother and waist muscle softness.

3.Practice cross-legged sitting
Get up early in the morning and sleep sitting cross-legged on the floor, his hands gently on his legs, and then forced both hands to push the knee down, continued to call a breathing time, that is, let go. So put pressure on and practice 2-3 minutes repeatedly.
Benefit: This activity achieves relaxation of the lumbar joint by stretching the muscles.



Third, the third trimester of exercise
Late pregnancy is the most intense period of pregnancy, so pregnant women should rest mainly. This period of exercise should be based on the conditions of pregnant women may be. In addition to adhere to walking outside the following kinds of ways to exercise, each with 15-20 minutes is appropriate, at least 3 times a week.

1.Stretching exercise
After standing, slowly squatting, the action should not be too fast, the extent of squat do your best; legs sit, upper and lower limbs alternately fall.
Benefits: Stretching can keep your body flexible and prevent muscle strain. You can combine stretching exercises with cardiovascular-enhancing exercises to get a complete body workout

2. limbs exercise
Standing, hands stretched to both sides, limbs and shoulder level, with the entire upper and lower limbs before and after shaking circle, the size of the alternating; stand, with one leg support the body, the other leg as much as possible So as not to fall), and then repeated several times.

3.Pelvic movement

Pregnant mother lying in bed, knees, raised his hips, try to raise some, and then slowly falling.

Fourth, suitable for fetal movement
When pregnant mothers 7 weeks of pregnancy, the baby’s baby began to squinting, swallowing, fist, raise his hand, stretch legs, turn around and other activities, pregnant 32 weeks have been able to open their eyes, yawn, but also do hard kick And put his hand in the mouth of the action, which shows that the baby has a certain amount of exercise capacity. If we help them exercise in the womb, it will help post-natal exercise such as turning over, grasping, crawling, sitting and fingers and so on.

1. expectant mother supine in bed, head not too high, the body as much as possible to relax; Then, both hands hold the belly of the baby, from top to bottom, from left to right do strokes back and forth movements.

2. The above action repeated 10 times, gently touch the baby with the index finger or middle finger, and observe the reaction of the baby tire. At the beginning, babies may not appear obvious response, but after a period of practice, to be skilled, baby will be able to appear more obvious response. However, the baby’s reaction speed and extent there will be a big difference, everyone can not be the same.

3. By 24 weeks, if you can touch the baby’s head and limbs, you can beat the stomach gently with the music, and gently push the baby with both hands.
Note: This sport is suitable starting from 16 weeks of pregnancy, not to be carried out after 38 weeks.

Fifth, mothers mothers appear the following symptoms, please stop immediately
Pregnant women’s exercise should not fatigue, not violent as a benchmark. If during pregnancy, pregnancy occurs the following conditions, to immediately stop the movement, timely medical consultation is normal, is suitable for further exercise.

Vaginal bleeding or fluid leakage
2 activities difficult, strenuous or poor breathing;
3. heart palpitations or chest pain;
4. headache, nausea or vomiting;
5.Dizziness or fainting
6.Sudden changes in body temperature, limbs cold hands or overheating;
7. ankle and calf swelling or pain;
8.Fetal motion reduction;
9. Blurred vision;
10.Abdominal pain.


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