What is better to do in the first trimester?
Despite the fact that this period is the most responsible, a woman should not give pregnancy the status of a disease. It is clear that large physical exertion should be avoided during pregnancy, but do not completely limit yourself in the movements.
That's why the gymnastics for pregnant women in the first trimester was developed. A feature of such exercises is that they completely exclude abrupt exercises, which are contraindicated in the first trimester of pregnancy.
The main purpose of such training is the advance preparation of women for future childbirth. In addition, they contribute to the improvement of the woman's condition, and also lead muscle tone to normal.
What exercises will help prepare for childbirth?
If the process of carrying out the fetus proceeds without complications, and the woman feels well, she can easily compose a complex of gymnastic exercises in the first trimester of pregnancy.
Like any charge, this complex should be started with a warm-up . It is designed to warm up the body and bring the muscles into working readiness. You can start walking in a circle, lifting your legs to the level of the belt, bending them in your lap.
After the lower part of the body is warmed, go to the warming up of the shoulder girdle . They begin with deep breaths and exhalations, first lifting their hands up and becoming on their toes, then, with exhalation, they lower their arms and exhale. This exercise is repeated 10-12 times.
After the body is warmed up, proceed to perform exercises to prepare for the birth process . An example of one of these is the following exercise. Legs on the width of the shoulders, hands are connected together into the castle and led behind the back. Then, making a deflection backward and trying to reach out to the floor, squeeze the sphincter of the anus, and the perineum relax.
Also, special attention is paid to respiratory gymnastics . After all, it is known that in the process of giving birth a woman should be able to breathe properly. Such exercises are carried out in the supine position on the back. When you breathe in, the arms are lifted upwards smoothly, bending them in the shoulder joint, while exhaling - they lower them down.
What exercises can not be performed during pregnancy
As already mentioned above, exercise is very useful for pregnant women. However, the main thing is not to overdo it when they are done. In addition, there are some that are better not to perform.
So, women often ask the question: "Is it possible to swing a press during pregnancy and can I jump pregnant?". The answer is unequivocal - no. The fact is that all exercises on the press increase the tone of the muscles of the abdominal wall, as well as uterine myometrium, which can be bad for a pregnant woman. Sharp,
Thus, gymnastics and pregnancy are completely compatible. But when doing exercises, a woman should be very careful not to overdo it and not to harm the baby. It is best to ask a specialist to create a set of exercises that will help a woman prepare for childbirth and at first perform them under his supervision. In this case, the pregnant woman can be sure that she is doing everything right and such lessons will only benefit her, and will also help prepare for the very complex and responsible process, which is the birth.