Having obtained the approval of a doctor who is your pregnancy, you can easily play sports at home. Without the help of an instructor safely perform breathing exercises and do light exercises designed to warm up muscles, relaxation, improvement of blood circulation in the legs.
Safety regulations:
- Adds the pace necessary to load slowly, going from light exercise more difficult.
- During the class evenly into motion muscles of the trunk and limbs, without focusing on any one area.
- Keep the rhythm of your breathing remained calm.
- In the first 3-4 months of pregnancy, especially in the days of menstruation appropriate, refuse difficult exercises and increase the load.
- Do not attempt to perform the full range of exercises at once.
- Take your time, if you need to sit or lie down, move smoothly. The fact is that the growing belly is putting a strain on the lower back, and sudden quick movements may lead to a shift of the vertebrae relative to each other, causing a pinched nerve roots.
- Starting from the 4th month of pregnancy, try to rarely lie on his back so as not to reduce the blood flow to the uterus.
- Proceed with the training no earlier than 1,5-2 hours after eating. In between the exercises drink the water, and at the end - the juice or juice.
If all goes well, the frequency of the pulse of the future mother is 70-75% of the value determined for each age. Normal heart rate during classes for expectant mothers will be 130-140 beats per minute. Dividing this value by 6, you get the number of beats in 10 seconds. After 5 minutes of rest heart rate should return to the original frequency - 60-80 beats per minute.
If it does not, it means that the load is too large, it is necessary to reduce or shorten the classroom. These indicators can still be controlled with heart rate monitor - sensor that is fastened under the breasts, and the monitor, put it as a clock on hand. Instead of the dial on the screen visible pulse.
Attention!
If during the occupation expectant mother begins to feel dizzy, nausea, shortness of breath, sharp abdominal pain, suddenly flies appear in the eyes, blurred, it is necessary to immediately stop and seek doctor.
Those who are concerned about unpleasant sensations in the heart, high blood pressure and who are familiar with chronic problems, anemia, it is advisable to train under the supervision of fitness doctor.
The appearance of discharge shortly after the occupation, pulling pain in the abdomen, tangible uterine contractions, changes in the activity of the baby - a reason, without delay, consult with your doctor.
