What are we doing sports for? Each has its own goal. Someone wants to lose weight, others want to tighten the figure, others - to build muscle. And today, classes for pregnant women have become very popular . Why should future mothers go to the gym? In fact, they have very important tasks - to maintain body weight within acceptable limits, while maintaining the flexibility of the ligaments.
In addition, light physical exertion helps the abdominal muscles to stay in shape so that at the most crucial moment, the fetus can be expelled from the uterus as quickly and efficiently as possible. That is, shaping for pregnant women carries a serious mental load. It is not so important where you will be engaged, at home or in the gym, the main thing is that the training turns out to be regular and bring a pleasant feeling.
How safe are the loads for the future mother
This question excites every woman. Shaping for pregnant women involves a program adapted specifically for the features of this period and physiological changes associated with the bearing of the baby. Therefore, classes are completely safe. Of course, if there is a threat of abortion or other problems, the doctor will not allow visits to the gym. In all other cases, you can go to training from the first trimester.
Woman changes - adapts and load
For nine long months a small person grows and develops. During this time, the woman’s body is undergoing tremendous changes. Therefore, shaping for pregnant women at the fifth and thirty-seventh week are two different programs. Physical activity decreases with each new month, but stretching and relaxation exercises, on the contrary, can be added. The better the ligaments are prepared, the easier it is for the body to withstand labor.
How to deal
If this is your first pregnancy and still have not been able to go to such trainings, then shaping for pregnant women is best to begin to master under the supervision of an instructor. In the group, it will be comfortable for you to study, since there are future moms around you. In addition, the trainer in the classroom carefully monitors the condition of his wards and helps if someone feels bad. Under competent guidance, you can not worry that the exercises will harm the baby.
General recommendations
If you are expecting more than the first child and have previously taken such courses, then you can not spend money on shaping for pregnant women. At home, you can perform the same exercises for breathing and relaxation , stretching and plasticity. Some women at home feel even more at ease than in the gym. However, in this case, the following recommendations must be observed:
- With a normal pregnancy, you can deal no more than 2-3 times a week.
- The development of the program should be led by a professional instructor.
- Follow drinking regimen and make up for fluid loss during exercise.
- Be sure to control your heart rate. If the frequency rises to 140 beats per minute, then this is the maximum possible limit.
- It is important to control body temperature to prevent overheating.
- Sharp movements that have a weakening effect on the muscles of the pubic region should be immediately ruled out. Training should be more like yoga and Pilates and consist of smooth, flowing one into another movements.
- You can replace classes in the gym with swimming in the pool. This is a very useful sport that does not overload the body and at the same time strengthens all muscles.
The beginning of pregnancy
If you just found out about an interesting situation, then you probably have not yet managed to feel any changes in your body. A woman who has been actively involved in sports may continue to go to her usual workouts, assuming that the time has not yet come to change something. This is actually not the case. Even at the beginning of your difficult journey, you need a special shaping for pregnant women. 1 trimester, despite the fact that there is no tummy yet, is very dangerous. Any doctor will say that it is at this time that the risk of spontaneous abortion is high. Of course, no one will let you lie from the first to the last month, and this is not necessary, but certain restrictions will have to be introduced.
Gymnastics or shaping must be performed every day, but exercises must be done carefully and without overloads. You can perform the following complex:
- Walking on the spot. About 10 minutes. If mom continues to work, then she performs this exercise both morning and evening, so that you can omit it.
- Turns the body to the right and left. Very useful for maintaining muscle and ligament flexibility.
- Mahi arms and legs, 5-7 times.
- Now lie down on the floor, to one side. Slowly pull your knees to your chest, and then straighten.
So simple and unpretentious is shaping for pregnant women. Reviews of women indicate that it is more interesting to engage in a group than at home. But here it all depends on the individual preferences of the woman. In fact, this is a morning exercise program that each of us must carry out, regardless of the circumstances. In addition, it is very important now to begin to train breathing and learn to relax the muscles of the body. It will be needed during childbirth.
Second trimester
It is considered a golden period. Toxicosis and drowsiness are already behind, but not yet severe. The tummy is still quite small, which means you can perform any exercises. It is during this period that most often women come to shaping for pregnant women. 2 trimester - this is the time when the body is already accustomed to change, but not yet burdened with excessive load.
The best way to start classes is still with a walk. You can cheerfully march 15-20 minutes or pre-go for a walk. Stretch on your toes 20-30 times, this is also a very useful exercise. Now raise your hands up and slowly lean forward. Repeat 5-6 times. Likewise, tilt left and right. Carefully bend backward. If you do not feel discomfort, then repeat a few more times.
Now sit on the floor and stretch your palms forward. After a couple of repetitions, tilt left and right (now legs can be spread apart). Gymnastics in the second trimester can be longer, it will prepare the body for childbirth and will benefit you.
The final stage
Now the load should be gradually reduced. The main should be breathing exercises. You can do light gymnastics, only each movement should be smooth, soft. Any discomfort is an occasion to immediately stop the workout and consult a doctor. If you did yoga or Pilates, then remember asanas, they help bring the whole body into harmony and work perfectly for stretching.
Where to sign up
If at home you can’t organize yourself enough to perform gymnastics regularly , then sign up better in the gym. Today, almost every one of them offers shaping for pregnant women. Penza is not far behind other Russian cities. Here, future mothers can enroll in the Uni-Gum club, which is located on Victory Avenue, 124B. Relatively recently opened, he managed to win the love of women for comfort and attentive attitude.
The very first club in the city opened the club "Our Quarter" at Ternovsky, 154v. The specialists of the center will select an individual program for each mom, and also make sure that the exercises are performed correctly. The third option is the Indigo Club, which also opened recently, at Zasechnaya, 1.