Shaping for pregnant women: what is the use of exercises?

What are we doing sports for? Everyone has his own goal. Someone wants to lose weight, others dream to pull up the figure, the third - to pump up the muscles. And today, classes for pregnant women have become very popular . Why go to the gym for future mothers? In fact, they have very important tasks - to maintain the body weight within the permissible limits, while preserving the flexibility of the ligaments.

In addition, light physical exertions help the muscles of the press stay in shape, so that at the most crucial moment, the fruit is quickly and efficiently expelled from the uterus. мысловую нагрузку. That is, shaping for pregnant women carries a serious with a mental load. It is not so important where you will be engaged, at home or in the gym, the main thing is that the exercises are regular and bring a pleasant sensation.

How safe for a future mom to load

This question worries every woman. Shaping for pregnant women involves a program adapted specifically for the characteristics of this period and the physiological changes associated with the carrying of the baby. Therefore, the lessons are completely safe. Of course, if there is a threat of abortion or other problems, the doctor will not allow visiting the gym. In all other cases, you can go to workouts starting from the first trimester.

A woman changes - adapts and loads

Nine long months grow and develop a little man. During this time, the woman's organism undergoes enormous changes. Therefore shaping for pregnant women at the fifth and thirty-seventh week are two different programs. Physical stress 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 an organism to withstand birth pressures.

How to practice

If this is your first pregnancy and still do not go to such training, then shaping for pregnant women is best to begin to master under the supervision of an instructor. In the group you will be comfortable to deal with, because around the same future mothers. In addition, the coach in the class closely monitors the status of their wards and will help if someone feels bad. Under the competent guidance you can not worry that the exercises will harm the baby.

General recommendations

и ранее проходили подобные курсы, то можно не тратиться на шейпинг для беременных. If you are not waiting for the first child and have previously taken similar courses, you can not spend on shaping for pregnant women. , на растяжку и пластичность. At home, you can also perform exercises for breathing and relaxation , stretching and plasticity. Some women at home feel even more free than in the gym. However, in this case, the following recommendations should be observed:

• заниматься не чаще 2-3 раз в неделю. With a normal course of pregnancy, you can do it no more than 2-3 times a week.
• профессиональный инструктор. The development of the program should be guided by a professional instructor.
• Observe drinking regimen and make up for loss of fluids during exercise.
• Be sure to monitor the pulse. If the frequency increases to 140 beats per minute, then this is the maximum possible limit.
• It is important to control the body temperature to prevent overheating.
• Sharp movements, which exert a weakening effect on the muscles of the pubic region, must be eliminated at once. Training should be more like yoga and pilates and consist of smooth, flowing one to another movements.
• You can replace classes in the gym for 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 learned about the interesting situation, then probably have not had time to feel any changes in your body. A woman who was actively involved in sports can continue to go on routine training, suggesting that it is not yet time to change something. In fact, this is not so. Even at the beginning of your difficult path, you need a special shaping for pregnant women. 1 trimester, despite the fact that the tummy is not 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 be able to lie to you 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 done every day, but exercises need to be done accurately and without overload. You can perform the following complex:

• Walking in place. Approximately 10 minutes. If the mother continues to work, then this exercise she performs both in the morning and in the evening, so you can omit it.
• Turn the body to the right and left. Very useful for maintaining the flexibility of muscles and ligaments.
• Makhi hands and feet, 5-7 times.
• Now lie down on the floor, on one side. Slowly pull your knees to your chest, and then straighten up.

This simple and unpretentious is shaping for pregnant women. Comments from women suggest that the group is more interesting than at home. But everything depends on the individual preferences of a woman. In fact, this morning exercise program, which each of us must perform, regardless of the circumstances. In addition, it is very important now to start breathing and learn to relax the muscles of the body. It will be needed in childbirth.

Second trimester

It is considered a golden period. Toxicosis and drowsiness are already behind, but it's not too hard yet. The tummy is still very small, which means that you can perform any exercises. It is in this period most often women come to shaping for pregnant women. The 2nd trimester is the time when the body has become accustomed to changes, but is not yet burdened with excessive load.

To begin classes is best still with walking. 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 put your hands up and lean forward. Repeat 5-6 times. Similarly, tilt to the right and left. Carefully try to bend back. If you do not experience discomfort, then repeat a few more times.

Now sit on the floor and stretch your palms forward. повторов выполните наклоны влево и вправо (теперь ноги можно развести в стороны). After a couple of repetitions, execute the left and right inclinations (now the 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 thing should be breathing exercises. You can do light gymnastics, only every movement should be smooth, soft. Any discomfort is an excuse to stop the workout immediately and consult a doctor. If you were engaged in yoga or pilates, then remember the asanas, they help bring the whole body into harmony and work perfectly for stretching.

Where to enroll

, то запишитесь лучше в спортивный зал. If the house does not manage to organize itself enough to perform gymnastics regularly , then sign up better in the gym. Today almost every one of them offers shaping for pregnant women. Penza does not lag behind other Russian cities. Here, the future mummies can enroll in the Uni-Gum club, which is located on Victory Avenue, 124B. Relatively recently discovered, he managed to win the women's love for comfort and attention.

The very first in the city opened the club "Our Quarter" at the address Ternovskogo, 154 c. 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 club "Indigo", which also opened recently, at Zasechnaya, 1.