If you lead an active lifestyle, regularly expose your body to physical activity and at the same time plan the birth of a baby, you should not give up the usual rhythm. For such women, there is a special type of gymnastics - callanetics for pregnant women.
What it is?
This set of exercises was developed by American Callan Pinckney, a fitness instructor, and is based on stretching and contracting almost all the muscles of the body. It is worth noting that such a sport during pregnancy is suitable only for those who have at least an initial degree of physical fitness. Starting classes from scratch is not recommended. Therefore, if before you were not a supporter of an active lifestyle, you will have to go through about 30 preparatory classes. And only then will it be possible to switch to full gymnastic sessions.
Frequency and duration of classes
Callanetics for pregnant women is attractive because during training there is no sharp increase in heart rate, and after that there is no feeling of tiredness and prolonged shortness of breath. One session of such exercises can replace several hours of regular gymnastics. In order for classes to have a positive impact - you need to give them at least one hour per session. The inventor of this technique recommends starting 3 times a week. As the fetus grows and the tangibility of the result from callanetics for pregnant women, training can be limited to 2.
It is worth remembering that the longer the expectant mother has a pregnancy, the less active the exercises should be. From this it follows that callanetics for pregnant women in the 1st trimester will give more load than with the subsequent development of the fetus.
This is also due to the fact that in the last stages it becomes more difficult for women to do anything at all. Fast weight gain and fear for the baby also play a role. Therefore, we recommend that you carefully study all the pros and cons of callanetics for pregnant women. This will make it easier to decide what kind of sport you want to do to prepare for childbirth.
pros
- During one exercise, several muscle groups are tensed and worked out at once.
- Callanetics do not need special uniforms or equipment.
- The muscles of the back and spine are strengthened. With regular classes, you are guaranteed to get the correct posture and get rid of pain in the neck and lower back.
- After gymnastics sessions, the heart rate does not increase and there is no prolonged shortness of breath.
- Callanetics is relevant not only during pregnancy, but also for weight loss, prevention of osteochondrosis.
- The risk of personal injury is reduced to a minimum.
Minuses
- It is difficult for women with a lack of physical fitness to withstand the entire load at once.
- Before you start training in full, you need to take a preparatory course.
- This type of gymnastics is contraindicated in the presence of certain health problems.
Precautions and recommendations
It is strongly not recommended to start classes on an empty stomach. But it is worth noting that you should not eat in front of them either. The optimal time for eating is 1 hour before the start of classes.
Clothing during callanetics should not constrain movements. Give preference to specialized, designed for physical education form. The fabric should let air through, allowing the skin to breathe. Cotton tracksuits are great for these purposes.
Keep track of where you are doing the exercises. Do not exercise in socks on slippery floors, be sure to use soft sports mats. If you plan to perform the exercise in the open, a lawn or grass lawn is best.
Avoid overwork. If you are overtaken by a feeling of tiredness, pain, or a heartbeat, do not be afraid to slow down or relax. Classes should be satisfying, not stressful.
If you decide that you will be engaged in callanetics for pregnant women, carefully consider which part of the day it is most convenient to do. The author recommends performing the exercises regularly, after a certain period and at the same time of the day. For example, if you had a workout in the morning at 9, then the next group of exercises should be performed precisely at these hours, with a difference of one or two days.
Prevent overheating. For this, you should not engage in physical education at elevated body temperature, as well as on too hot days. Even a slight temperature difference can cause disappointing symptoms.
During pregnancy, especially in the later stages, you should approach with extreme caution to any exercises. In women in an interesting position, the center of gravity changes, which increases the risk of falls. This, in turn, creates a danger of injuring oneself during sports. Therefore, you should not try to do those exercises that, as you think, you can not perform.
As the fetus grows, the expectant mother should gradually reduce physical activity. In this regard, callanetics for pregnant women in the 3rd trimester can not only be beneficial, so it is better to minimize training. Before making any decision, be sure to consult your doctor.
Contraindications
Callanetics for pregnant women is somewhat reminiscent of yoga. It uses the same postures, has a similar effect, soothes and maintains muscle tone. However, such gymnastics contains some contraindications to classes. These include:
- heart and vascular disease;
- bronchial asthma;
- diseases of the back and spine;
- residual effects after infection, postoperative period;
- the presence of hemorrhoids, with it all exercises for squats are prohibited;
- varicose veins, limits the load on the legs.
Special exercises for pregnant women
All types of physical activity need to start with a warm-up to warm up the muscles. A woman has developed a special set of exercises for pregnant women (callanetics), which helps to relax. For example, for the muscles of the cervical spine, simple head rotations can be performed. Having chosen a comfortable sitting pose, you need to turn your head to the side, and slowly lower it as you exhale. In the same way, do the other way.
You can try to perform several exercises according to the Kegel technique. They are aimed at preparing for the birth of the muscles of the vagina and perineum, gradually strengthening them. To do this, you need to take the original position - lie on your back, and put your head on a small roller. Bending your knees, place your feet on the floor, arms extended along the body. The essence of the exercise is to strain muscle tissue in the vagina and anus, fixing this position for 10 seconds. After a short rest, repeat again. Several approaches are recommended. Training these muscles is designed to greatly facilitate the birth process.
Starting from the second trimester of pregnancy, it is recommended to do pelvic lifting exercises. When the fetus grows, it puts pressure on organs with increasing force. Such callanetics for pregnant women in the 2nd trimester will help you remove tension in the pelvic area and feel comfortable. To do this, take the initial position - bend your knees, lying on the floor. Then take a deep breath, and as you exhale, lift your pelvis up. Please note that the back should be firmly pressed to the floor. On the next exhale, lowering the pelvis, relax all the muscles. To achieve the effect, several approaches are necessary.
If you are concerned about back pain, this is because the uterus presses on the spine. In order to remove the discomfort, you need to perform the following set of exercises. The initial position will be this - to settle down on all fours, holding his head in line with the spine. The back muscles should be relaxed. Then you need to "feline" to bend the spine, head down. In this case, the buttocks and abdomen should be tense. After a few seconds, begin to gradually relax. After a short rest, repeat the exercise again, and so several approaches.
Conclusion
It should be remembered that the choice of load of any kind must be treated wisely, especially during pregnancy. Do not exhaust yourself with constant exercises and diets, do not overwork and do not bring the body to stress. It is enough just to maintain the body in good shape and prepare it for childbirth by regularly performing a set of exercises. Exactly these properties are classes in callanetics for pregnant women. Therefore, if your doctor has not revealed any contraindications, feel free to continue playing sports, being even in an interesting position.