Pregnant Women

by HFCadmin ·

General rules the exercises should be made regularly, with gentle movements and controlled breathing. They can be kept until the end of pregnancy (unless contraindication of the obstetrician). Be made on a semi-hard surface using comfortable clothing and footwear. Breathing exercises can be performed in sitting position, lying face up or on its side. The breaths that are used during childbirth contractions are based on release air (exhaled air) in a prolonged and slow way.

They can be of two types, abdominal or thoracic. 1. Abdominal breathing: inspire by raising the abdomen and exhaling slowly descending. Repeat 15 times. 2 Chest breathing: inspire inflating only chest and exhaling slowly trying not to mobilize the abdomen. Repeat 15 times. Cardio walking: it is one of the best cardiovascular activities for pregnant women, and keeps you in shape without punishing the knees and ankles.

Another advantage is that you can do anywhere, does not require any team special apart from a good pair of shoes, and is a safe form of exercise during the nine months of waiting. Swim: Doctors and trainers consider swimming the best exercise for pregnant women and also the safest. Swimming is ideal because it works the muscles of the legs and arms, offers cardiovascular benefits, and allow pregnant women may feel light in the water despite her weight gain. Aerobics low impact: one of the advantages of register in a class of aerobic exercise is that you dedicaras the exercise in a specific and consistent hours. In addition, if you register in a special class for pregnant women you will enjoy the company of other women pregnant, and you will have the assurance that all movements are healthy for you and your baby. Basic precautions to keep in mind during pregnancy can not claim improve times or strive twice, but if we can keep the movement provided some precautions we take into account Basic: always must have authorization from the physician treating to perform physical exercise should avoid activities requiring jumping, excessive force, very fast and abrupt movements, given the high likelihood of falling or other accidents. Always should be an adequate heating as well as a correct process of return to the calm before exercising moderately during pregnancy. Regular exercise to the intermittent activity is preferable. Competitive activities will only be reserved for those who competed previously. Regular checkups that control the heart rate, breathing effort and other factors to eliminate risks during the exercise should be performed. If we take these precautions, we ask our medical authorization and do not intend to challenge us nor exceed us in exercise during pregnancy, we remain in motion during this biological stage without suffering risks but enjoying great benefits for the body.

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