Can I play sports during pregnancy? It is not only possible but necessary! The main thing - to find the right exercise, so as not to hurt yourself and crumbs. Exercises in the water are best for moms. And that's why. Regular exercise during pregnancy strengthens muscles, preparing the body for the upcoming birth, uterus easier to withstand the load, and after the birth of the baby's body young mom quickly recovers and comes in norm.
Of all the sports doctors recommend that pregnant choose water aerobics, its positive effect on the organism is difficult to overestimate. After water, gently enveloping the whole body, it affects him like a natural massager, and stress on the joints and spine are minimal.
How useful exercise in the water for the expectant mother
• Build the blood circulation
• returns to normal functioning of the cardiovascular system
• improves skin, stretch marks appear less
• Reduces the risk of developing edema (toxemia last trimester)
• Pregnancy proceeds easier,and childbirth - painlessly
• Figure recovering after pregnancy is much easier
Engage in water aerobics can be most expectant mothers, but before you go to the pool, be sure to check with your doctor, because water aerobics classes contraindicated, with the threat of miscarriage, strong toxicity, increased tone of the uterus, eclampsia with high blood pressure, and acute exacerbations of chronic diseases, and acute respiratory viral infections flu.
Going to the pool, you can enroll in a water aerobics group for pregnant and engaged under the guidance of a coach, and it is possible to train yourself. Start with one session a week, do not exercise on a full stomach, food intake should not be less than an hour and a half before and after training.
Before you start to exercise, prepare a body - walk on the bottom of the pool, a swim, a chat in the water with his hands and feet. In this case, follow the correct breathing - do not hold it. Each exercise is repeated several times. Increase the load gradually.
A set of exercises for water aerobics for pregnant women
Exercise 1. Be the bottom of the pool, feet shoulder width apart, the water should reach about chest. Hands, spread widely in the hand (hand movement takes place in the water) - take a deep breath. Cross the arms in front of chest - exhale. If desired, the back can be rounded to exhale and inhale to straighten.
Exercise 2. Lift the front of one leg bent at the knee, take her as far as possible in the direction at a right angle. Return to the starting position. Repeat with the other leg.
Exercise 3. Do alternate kick their feet forward, then sideways. Try during strides toes to reach the surface of the water.
Exercise 4. Grasp the handrails or rubber rings and made a motion that simulate cycling.
Exercises 5. Try to make a "star" on the water. Lie down on the water, relaxing the whole body - arms and legs out to the sides, a free body, not tense. This exercise is useful to do "lying" as on his stomach and on the back, it allows you to take the weight off the spine, learn to hold their breath - which is very useful during labor. The pleasure of training and light your birth!
Be sure to ask, as it is impossible to punish the child.
