During the second
trimesterа женщина начинает стремительно набирать вес, в то время
how hormonal ones continue to occur in her body
adjustment.
Despite the fact that during this period, many ladies literally puff
energy, experts recommend carefully pick up exercises
для беременных (2 trimester), поскольку чрезмерные нагрузки только
harm the expectant mother.
In addition to long walks, attention can be paid to yoga and
even strength training. Average lesson duration is not
must exceed one hour per day, and usually this time is
enough to achieve decent results.
What will help exercise during pregnancy? AT
Depending on the chosen workout, the woman will be able to get rid of
swelling of the legs, normalize blood pressure, reduce pain in
back.
ATот только уделяя внимание физическим нагрузкам, не стоит
forget about the fact that not every familiar and popular
training suits the lady in an interesting position.
Contents
Упражнения для беременных 2 trimester: лучшие тренировки
The first thing a woman should remember when deciding to practice during
being pregnant is that her physical condition is
the main measure of exercise success.
If in the process of practicing a woman feels short of breath, begins
suffer from headaches or discomfort in the area
belly, workout should be finished immediately. Alarm bell
becomes and heart palpitations, all kinds of vaginal
bleeding.
It is worth remembering that the main purpose of such physical activity is
maintaining good form even during pregnancy, but this
the goal should not be contrary to the care of the child’s well-being.
ATыбирая упражнения при беременности, предпочтение стоит отдавать
the following types of training:
one) yoga, the average duration of which should not
exceed 40 minutes per day; 2) gymnastics, which will help improve
general well-being of women; 3) fitball exercises; 4) water
aerobics is also very popular among pregnant women.
women; 5) cardio and strength training can also be given
Attention.
AT процессе занятий лфк для беременных стоит помнить не только
about safety, but also about the features of their own
interesting position.
So, experts recommend running no more than half an hour daily.
and then only on the condition that the woman has spent time every day before
such a load. When performing strength training preference
It is worth giving a small dumbbell for 1-2 kilograms. Gymnastic
exercises are best done sitting or standing, because then
decreases the likelihood of a woman feeling worse.
Keep in a well-ventilated and comfortable area.
clothes. The body of each woman is unique, and therefore in the process
workouts should listen to yourself and not risk
feeling the child for the sake of another sporting result.
Exercises on fitball for pregnant women: useful and easy
program
Fitball – an indispensable tool for a pregnant lady using
which can strengthen the muscles of the back and neck. Immediately it should be said that
performing exercises on fitball do not need to set a goal for themselves
to lose weight, because the main task of a woman is to improve her own
well-being, achieving normal functioning of the body.
So, what is the set of exercises for pregnant women on fitball?
ATот лишь несколько популярных упражнений:
- take a pose sitting on a fitball, put your hands on your sides, and start
move your hips back and forth, trying to keep your balance;
- Stretch your arms up while sitting tightly on the ball. Now
it is necessary to bend after hands to the right and to the left, repeating
Exercise 10 times in each direction;
- on fitball you can effectively perform and strength exercises. For
This must lie back on the ball, with his feet on the floor. Next in
arms it is worth taking dumbbells on 1 kilogram and to begin to part them in
different sides without straining the neck;
- for the next exercise you should sit tight on the ball,
his hands on his hips. Next, right hand to try to reach
to the socks of the right leg, repeating the exercise in the same way for the left
limbs;
- with the help of a fitball you can do and lunges, and for this it is worth
stand with one hand on the ball. One foot should stand in front
another, and it must be bent slowly in the knee, keeping the emphasis on
ball. Repeat the exercise is 10 times for each leg.
The main secret of working with a fitness ball is caution. Hurry
when performing certain exercises is not worth it, because
it’s easy to lose balance and get on the floor. Also not worth it
forget about proper breathing, which normalizes work
body in the process of serious stress.
The maximum detail in the article: “Putting the body in order or
fitball from A to Z “.
Йога для беременных во втором trimesterе: основные асаны
Yoga is a reliable and safe assistant to a pregnant woman in business.
улучшения собственного самочувствия на втором trimesterе. Which same
positions are considered the safest for ladies in the interesting
position?
one) Vrksasana pose or tree pose helps improve circulation
blood in the legs, preventing the formation of puffiness. 2) Asana
Viparita Namaskar helps reduce stress on the upper part
spine. 3) Asana Padangusthasana increases blood flow to
legs, reduces stress exerted on the joints. 4) Asana Supta
Udarkarshan helps to improve gastrointestinal work
tract. Many experts believe that yoga for pregnant women
втором trimesterе подходит идеально, поскольку она помогает
cope with many problems in the functioning of the body, and
it does not prove to be overly time consuming. ATот только про
too complex asanas will have to forget, preferring sedentary
or standing posture.
ATажно! Yoga for pregnant women should not include asanas,
exerting excessive pressure on the abdominal muscles as this
can hurt the well-being of the baby.When performing twists, consider the condition of your
organism and fetal position. Обычно на втором trimesterе женщина уже
perfectly feels the position of the child in the womb and his mood.
If the baby behaves actively, the woman should perform calm
asanas, taking the position of the lotus or using numerous
breathing exercises.
Breathing exercises are an important part of any yoga class,
helping to improve the work of the whole body. Most effective
breathing asanas for pregnant women – Nadi Shodhana Pranayama and Ujjayi
Pranayama.
Article in the topic: “The best yoga asanas for ideal weight.”
Гимнастика для беременных 2 trimester: комплекс упражнений
Many women prefer gymnastics.
exercises during pregnancy as they are considered
safe for both mom and baby.
Starting gymnastics for pregnant women is a warm-up. For этого
it is necessary to sit on the mat, normalize breathing, stretch your neck,
turning your head in different directions and rotate the hands. Only
after a thorough warm-up, the average duration of which is 5
minutes, you can go to the exercises themselves.
ATот лишь самые популярные из них:
- a woman should lean her back against the wall, after which
it is necessary to go down slowly, bending your knees. Lingering in
the lowest point you can reach is
straighten legs, returning to the starting position;
- for the next exercise it is worth getting up
fours, with his right hand on the floor, and his left holding his neck.
Left elbow should be directed down, trying to touch it to
rug. Next is to return to its original position, repeating
exercise 10 times for each hand;
- now a woman needs to lie on her side, knees together.
Carefully knees should be diluted, without opening the foot.
This exercise should be repeated 20 times;
- for doing a new exercise it is worth getting up on all fours and
straighten your back. Now остается лишь округлить спину, после чего
will need to carefully return to the starting position.
The ideal duration of such classes is 20-30 minutes.
If in the process a girl feels a sharp deterioration of her own
well-being, it is necessary to interrupt the workout and take a breath.
It is believed that gymnastics is safe for a pregnant woman even
на третьем trimesterе, но лишь при условии правильного соблюдения
techniques for doing exercises.
Fitness для беременных: список возможных занятий на
simulators
Many pregnant ladies prefer to abandon the visit
fitness room during pregnancy, which is basically wrong.
Регулярные занятия на simulators помогут улучшить общее
woman’s well-being, promoting proper respiratory function
system and the normalization of the state of all internal organs.
ATот только про чрезмерную нагрузку лучше забыть, поскольку
fitness for pregnant means light workouts aimed
to enjoy and maintain their own physical
forms.
So, what kind of workout in the fitness room can be true
помощниками женщины на втором trimesterе беременности?
one) Легкие пробежки или быстрая ходьба на беговой дорожке — одно
из любимейших упражнений женщины на втором trimesterе;
2) Preference can be given to an elliptical trainer, on
which is worth doing 7-10 minutes;
3) The simulator stepper is great for a woman, as on the second,
так и на третьем trimesterе беременности;
4) Strength training can also be performed in the fitness room.
using dumbbells for 1-2 kilograms.
5) Step aerobics is another popular type of exercise that
better to do under the constant control of the coach.
Huge advantage of fitness under control
a professional trainer is an opportunity to develop
individual program for each woman. Usually ladies
prefer to practice for 10-15 minutes on the treadmill, going
after that on an elliptical trainer. You can also do lunges with
dumbbells, do not deep squats with a load, training muscles
backs.
Strong strength training, running too fast and exercising
performed on the back should be avoided as they can harm
and the general well-being of the mother, and the state of the fetus. AT процессе
fulfillment these or other exercises worth drinking as much as possible
fluid and listen to your own well-being.
Pilates is also very popular among pregnant women.
women, because with it you can normalize breathing and
improve overall well-being. Detailed information on pilates
read this article.
Even daily exercise for pregnant women can improve overall
the state of the girl her mood, along the way helping to reduce the load
on the back. Usually, by the second trimester, signs of toxicosis recede,
and a woman’s mood rises, which means she can direct
all my energy to improve my own physical
states.
