Pregnant women’s aerobics is a kind of pregnancy aerobics specially designed for pregnant mothers. It can help pregnant mothers exercise during the special period of pregnancy. Pregnant women’s aerobics can improve their breathing and central nervous system. Function, it can control weight gain and abdominal volume expansion after giving birth. At the same time, it can also reduce symptoms such as stress and anxiety, varicose veins and severe constipation. At present, it is the simplest, most economical and most effective exercise. What are pregnant women’s aerobics

When a pregnant mother is pregnant, it becomes more and more inconvenient to do things, and every move becomes the focus of attention of her family. In order to For the healthy growth and development of the fetus, pregnant mothers do not need to do anything at home, but in this case, there will be a lack of exercise, which is also bad for the health of the pregnant mother and the fetus. Therefore, many pregnant women Mothers began to take up pregnancy aerobics that belong to them. Next, let’s take a look at what aerobics for pregnant women are!

Pregnant women's aerobics is a kind of aerobics specially designed for pregnant mothers to help them exercise during the special period of pregnancy. Pregnant women's aerobics can improve breathing and nervous system functions. Can control weight gain and abdominal volume expansion after giving birth. At the same time, it can also reduce symptoms such as stress and anxiety, varicose veins and severe constipation. At present, it is the simplest, most economical and most effective exercise.

Pregnant mothers are strictly prohibited from strenuous exercise. They can only carry out some relaxing exercise projects. Each exercise time is 20~30 minutes. They can exercise 3 times a week, and each posture can be done 6~ continuously. 15 times. The posture is to lie on your back on the bed, with your knees flexed, your feet flat on the bed, your hands on your abdomen, deep inhalation, and contraction of your abdomen. Or lie on your back on the side of the bed, hug the back of your head with both hands, extend your chest slightly, straighten your legs and alternate movements from left to right, from low intensity to high intensity, first slowly to fast, and do it up and down 50 times in a row.

Pregnant mothers can use their free time to do maternity aerobics, which can not only improve sleep quality and stabilize blood pressure, but also shorten the delivery process and maintain a healthy body shape. Therefore, in order to improve your own health and the normal growth and development of your child, pregnant mothers during pregnancy should act quickly! How to do aerobics for pregnant women

For many women, the whole stage of pregnancy is a process of enjoying "goddess" salary. Although you are pregnant at home, you will have "goddess" salary. Open your mouth and reach out, but that is actually very bad. Only moderate exercise is good for the body. Therefore, many pregnant mothers gradually choose to do pregnancy aerobics to carry out appropriate exercise. So, how to do pregnant women aerobics?

First of all, I would like to remind all pregnant mothers not to do any stretching, jumping, lifting or movements that put pressure on the abdominal cavity, and the exercise should be moderate and appropriate, otherwise the extreme will be reversed. Pregnant women's aerobics can be carried out three or four times a day. Pregnancy gymnastics are mainly to improve the support of the abdominal, back and pelvic muscles of the pregnant mother, so as to support the growing uterus month by month, so as to protect the growth of the fetus and maintain the balance of the body. During pregnancy, women can choose to do it according to their own standards.

1. Movement when crossing the legs: When crossing the legs, place both hands flat on the knee joints, and use the energy of the arms to assist the left and right movements of the legs. This type of exercise can increase the support of the calf muscles and prevent groin shaking and calf twitching. Do it gradually after 3 months of pregnancy, no less than once a day, and do it 5 times each time.

2. Cross-legged sitting position: Sit flat on the edge of the bed, with your knees separated and your calves working parallel to each other in front of and behind you. This can exercise the support of abdominal muscles and joint and ligament injuries, and prevent cramps caused by the burden of the uterus in late pregnancy. Start doing it gradually after 3 months of pregnancy, once a day, and slowly increase the time from 5 minutes to 30 minutes, and then gradually increase.

3. Foot movement: Stand on the ground, gently hold the backrest with your hands, and rotate your legs 360 degrees alternately. This type of exercise can improve the strength of the pelvic muscles and the extensibility of the perineal muscles, making it easier for pregnant women to give birth.

Do it 5-6 times in the morning and morning every day, and you can gradually stick to it from the pregnancy period to the later period.

4. Abdominal exercise: Hold the backrest with both hands. While breathing slowly, focus the center of gravity of the body on both hands. Stand on the soles of the feet, raise the body, straighten the abdomen, and make the lower abdomen rest on the Hold your back, then breathe slowly, relax your arms, and restore your feet. Doing it 5-6 times in the morning and morning every day can reduce abdominal pain, improve muscle energy and perineal muscle elasticity, and help pregnant women give birth successfully.

5. Foot exercises: Foot muscle movements can be carried out by bending the toes. For example, holding some stones with the toes, toys or shaking the feet up and down can exercise the foot muscles. purpose. It is easy to gain weight during pregnancy, which often puts greater pressure on the feet and arches. Therefore, you should pay attention to foot movements at any time to increase muscle energy and maintain body balance.

6. Spinal flexion and extension exercises: Lie on your back, bend your knees, hold the outer edge of the kneecap with both hands, and extend your head forward close to the chest to make the spine, back and buttock muscles form an arch, and then release them. Pressure, practice multiple times a day. This is also a good way to relieve back pain. It needs to be done gradually after 4 months of pregnancy.

7. Waist muscle exercise: Kneel flat on the edge of the bed with your knees flat, support your upper body vertically with your arms along your shoulders, and use the shaking of your back and abdominal cavity to move your waist and back muscles. Do it gradually after 6 months of pregnancy.

8. Pelvis and back swing movement: Lie on your back, bend your legs, put your legs on the edge of the bed, and use the strength of your feet and arms to gently lift your back. It can relieve back pain during pregnancy. Do it gradually after 6 months of pregnancy, 5-6 times a day. There is no doubt that it has practical effects.

Moderate exercise is good for the body, especially pregnant mothers who are in a special period like pregnancy, they should pay more attention to exercise!