Charging for pregnant women - 1 trimester

Undoubtedly, the physical form of a woman before pregnancy plays a very important role in her ability to feel cheerful and active during the bearing of the child. In addition, the physical form is directly related to how quickly a woman will recover in the postpartum period. Nevertheless, during pregnancy, sports are also important, as in her absence. Moderate sports loads for a healthy woman accustomed to them are not at all contraindicated, and, on the contrary, have a beneficial effect on the well-being and healthy course of pregnancy. Do not forget about consulting with a doctor, because the approach to physical exercises should be individual.

Not recommended:

• heavy lifting;
• exercises associated with a concussion of the body;
• Horseback Riding;
• bicycle riding;
• tiring sports;
• sharp movements;

It is also harmful for a pregnant woman to spend a lot of time without movement and stay in the lying position for a long time. A pregnant woman, like a growing fetus, needs a sufficient amount of oxygen, and at rest, the intake of it into the body decreases dramatically. Therefore, you need to move as much as possible, more often stay in the open air and regularly ventilate the room.

Charging for pregnant women in the first trimester

Much attention should be given to charging. Charging for pregnant women in the first trimester (the first 12 weeks) should form, first of all, the right breathing, cheerful mood and well-being. For this, it is important to make several simple movements on a regular basis, observing their smooth execution.

The first rule of morning exercises for pregnant women is to perform exercises only after emptying the bladder and intestines. Second - during charging, you need to breathe clean air. Therefore, the morning exercise of the pregnant woman should begin with the opening of the window or window, depending on the time of the year.

We do exercises: basic exercises for pregnant women

1. Exercises for breathing. Careful ventilation of the lungs is a factor contributing to the prevention of many diseases and facilitating childbirth. Lie on your back, bend your knees and pull them to your stomach. The abdominal muscles should be relaxed. Throw your hands behind your head. Take a breath and stay a second with air-filled lungs. Then stretch your legs and lower your arms to your body. Inhale the air at the same time half-open mouth and nose. Breathe out only with your mouth.
2. After breathing exercises, it is recommended to make exercises for the joints. Since the spine is now experiencing new loads, and in the future trimesters it will have to withstand even greater changes in posture, it is necessary, as it should, to prepare it for this. Charge for the back for pregnant women can be performed both without special sports equipment, and with their application. We introduce the simplest of them: sipping and charging on the fitball for pregnant women.

Sipping. It is not so easy to stretch properly. You need to throw your hands behind your head and strain all your muscles and joints. Then, holding the arms outstretched, gradually more strongly and more strongly extend the spine - its cervical, thoracic, lumbar spines - so that the entire spine bends to the limit. With this movement, the back remains flat, the shoulders do not participate in movement, the chin does not rise, the anterior abdominal muscles as possible remain motionless.

Charging on the fitball for pregnant women is necessary for the pelvis and waist. Sit on the fitball so that the fulcrum and the entire weight of the trunk fall on the protuberances of the ischium bones. Sit straight, put your hands on your knees or cross on your chest. With complete immobility of the head, neck and chest, start to the limit to bend forward the lumbar spine, and the pelvis and the sciatic part move back. In this case, the abdominal muscles should be relaxed. Then bend the lower back back while simultaneously tightening the abdominal muscles and moving the pelvis and the seat forward. Movement is done smoothly, in accordance with the rhythm of breathing. Charging on the ball for pregnant women is done several times and well tightens the hip joints and lumbar spine.