Most pregnant women do not dare to participate in sports after pregnancy. The fact is that they should participate in sports properly even during pregnancy, which is good for the health of the fetus and pregnant women. Of course, you should be careful when choosing the exercise mode. Now there are many professional sports for pregnant women. For example, pregnant women’s aerobics is very suitable for pregnant women in different pregnancy periods.
Let me tell you about the specific practice methods of pregnant women’s Aerobics:
1. Lie flat on the bed, put the palms of both hands down on both sides of the body, straighten the left leg, lift it up, drop it gently, and change the right leg. After 12 rounds, rest for 3 minutes before the second group, and rest for 3 minutes before the third group.
2. Lie flat on the bed, put the palms of both hands down on both sides of the body, bend the knees, spread the legs the same width as the shoulders, lift the hips up, stop for a few seconds, and put them down. Perform 12 times, rest for 3 minutes, then another group, and complete the third group after 3 minutes of rest.
3. Lie flat on the bed, with your legs separated at will, tighten your whole body, clench your fists, lift your head up, and stop for 3 seconds. After 12 times, rest for 3 minutes to complete the second group, and rest for 3 minutes to complete the third group.
4. Lie flat on the bed, with the left leg parallel to the ground, swing to the left, recover, and change the right leg. After 12 rounds, rest for 3 minutes to complete the second group, and rest for 3 minutes to complete the third group.
5. Sit on the bed, cross your legs, put your feet against each other, hold your feet with both hands, and press your knees down for 12 times. Rest for 3 minutes to complete the second group, and rest for another 3 minutes to complete the third group.
6. Sit on the bed with your legs separated, and extend your left arm to your right foot. It doesn’t matter if you can’t reach it. Return and change your right arm. After 12 rounds, rest for 3 minutes to complete the second group, and rest for 3 minutes to complete the third group.
7. Kneel on the bed, with both knees as wide as shoulders, press both hands forward on the ground, and then take the chest and knee lying position, with the chest as close as possible to the ground. After 12 times, rest for 3 minutes to complete the second group, and then rest for 3 minutes to complete the third group.
8. When standing, it is better to hold a stable object with both hands, bend the left leg to lift it, put it down, and change the right leg. After 12 rounds, rest for 3 minutes to complete the second group, and rest for 3 minutes to complete the third group.
9. Stand, hold a stable object with both hands forward, bend the left leg sideways, lift it to the left, put it down, and change the right leg. After 12 rounds, rest for 3 minutes to complete the second group, and rest for 3 minutes to complete the third group.
The precautions for pregnant women’s aerobic aerobics are actually to avoid stretching, jumping, weight-bearing and abdominal pressure, and exercise should be appropriate, otherwise too much is worse than enough. It is best not to do sports in the first three months of pregnancy, because at this time the embryo has not been firmly “camped”, and sports may lead to abortion; After 7 months of pregnancy, it is not suitable to do sports. At this time, the baby has grown very large, and sports may lead to premature birth and other problems. The appropriate time period for pregnant women is from 4 months to 7 months. This proper exercise is beneficial to the fetus.
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