Because of the law of persistence exercise before pregnancy, in the early stages of pregnancy, because of dystopia and not suitable for exercise, the exercise has been relieved for more than three months.
When it is boiled in the middle of pregnancy, the body is gradually comfortable, and finally you can slowly restore training.
After finishing 10 exercise methods suitable for pregnancy, it is recommended that Jimei should also move appropriately during pregnancy!
01 Clack legs sitting
Movement points: Stack your legs together, sit straight back, do not bend your back
Role: helps to open the pelvis, relax the joints of the skeleton, enhance the back muscles, relieve back tension, and make the lower limbs flexible
Suitable stage: 16 weeks start
Time frequency: Persist in sitting for 10 minutes every night before going to bed
02 pregnancy yoga
Movement points: Cooperate with breathing, soothing the amplitude soothing and moving force
Function: reduce the phenomenon of backache and cramps during pregnancy, relieve pregnancy
Suitable stage: It is recommended to start after 14 weeks
Time frequency: 30 minutes each, 5-7 times a week
03 Caiger Movement
Movement points: Tighten when exhaling, and the pelvic foundation between the pubic and tailbone feels tightened and improved from the inside to the top to top, and relaxes when inhaled.
Function: Exercise the tension of muscles at the bottom of the pelvic bone, which is conducive to the non -side cutting tear, and it can also prevent postpartum urinary incontinence.
Suitable stage: mid -pregnancy and third trimester
Time frequency: 3 groups per day, 10 times per group, 5 seconds to close the basin muscle in each group, relax for 10 seconds
TIPS: The Kiger Movement can do it anymore, and you can sit and lie down. Install software G on your mobile phone, listen to the training audio solution and insist on three groups of punch in each day to enhance the pelvic floor muscle strength and help increase the motivation of childbirth., Accelerate the second outbound process, prevent tearing side cutting ️!
Function: Relieve the swelling of joints and limbs, and it is also helpful for childbirth
Suitable stage: pregnancy and mid -term
Time frequency: 30 minutes each time, 2-3 times a week
Note: Choose a professional, An. All, Quan, clean swimming pool, not suitable for pregnant mothers with 0 basic.
Role: Control weight, enhance body, strength, especially in the third trimester, insist on walking for 30 minutes a day, relax the pelvic ligament, help your baby to reduce and open the palace mouth, promote the smooth delivery, and help delivery.
Suitable stage: full pregnancy
Time frequency: 30 minutes each time, 3-5 times a week
Note: Choose the ground flat and open the place, and the family needs to be accompanied by the family in the third trimester
1. The fetus is unstable in the 3 months before exercise to avoid exercise and fatigue
2. April-July pregnancy is a good exercise time during pregnancy, but the supine movement is prohibited from oppressing the waist
3. After 8 months of pregnancy, reduce the strength of the exercise and cannot do fierce exercise
4. Exercise time during pregnancy should not exceed 40 minutes. Remember to be the first!
It is a summary of 10 exercise methods and precautions suitable for pregnancy.Hope to help sisters go through pregnancy.