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Family Fun Pregnant

孕妈可以在家做的5个简单运动

当您怀孕时无需停止运动。事实上,与孕前相同的锻炼强度通常是安全的!不过为安全起见,在开始运动之前,最好先咨询您的妇科医生,因为医生最了解您的怀孕状况。

孕期运动能为您提供更多能量,减少背部疼痛,还有助于更顺畅的分娩,因为身体内有较多的含氧血液。

以下是一些孕妈可以在家做的简单运动。

  1. 呼吸

呼吸运动能帮助孕妇在分娩时保持冷静和放松。

图片 1:https://www.pexels.com/photo/woman-water-lake-pier-54634/

我们一直在做呼吸运动,但都非常缓慢。深呼吸能为您的身体提供充足的氧气,从而缓解关节和肌肉疼痛。

我们一直在做呼吸运动,但都非常缓慢。深呼吸能为您的身体提供充足的氧气,从而缓解关节和肌肉疼痛。

 

  1. 站立式俯卧撑

站立式俯卧撑可增强您的上半身力量。身体与墙一臂长度之隔站立,双臂伸开,与肩同高,拇指放在墙上。吸气并将身体压向墙壁,模拟俯卧撑的动作。

 

  1. 三头肌撑体

坐在地板上,弯曲双腿,双脚与臀同宽。将手臂放在身后,手指对着脚趾。注意重心,把双肩向下拉的同时用双手将臀部向上推。在挤压两侧肩胛骨的同时弯曲肘部。最后将手腕根部回到原位。每组做10次三头肌撑体,做三组,每次休息30秒。

 

  1. 产前瑜伽

孕妇在怀孕期间可以做产前瑜伽。但是,如果您之前有任何健康问题,请务必告知您的瑜伽老师。

图片 2:
https://www.pexels.com/photo/balance-body-exercise-female-374101/

如果您常练瑜伽,那么您会很高兴可以舒适地在家里按照自己的节奏来练习瑜伽。如果您是初学者,最好在练习室里上产前瑜伽课,因为教练可以帮您纠正姿势。

产前瑜伽有益于孕妇,因为您可以学习如何深呼吸和有意识地放松。这对您的关节影响较小,肌肉会更加结实,还能改善平衡。

试试补鞋匠的姿势,靠墙坐直,然后双脚并拢触及脚底。慢慢地压下膝盖并在您感觉舒服的情况下尽力保持这一姿势。这是帮助打开骨盆的基本姿势。

另一个姿势是打开膝盖婴儿式,跪在地上,将臀部放在脚跟上,脚尖着地。两个大脚

 

  1. 凯格尔运动

在怀孕期间甚至分娩后的任意时间和任何地点都可以做凯格尔运动。凯格尔运动有诸多益处,许多人却对此一无所知。
图片 3:
https://www.pexels.com/photo/pregnancy-pregnant-motherboard-parenthoof-57529/

怀孕和分娩可能会削弱盆底肌。当盆底肌变得松弛时,您可能会出现尿失禁。为防止这一情况,可以从凯格尔运动开始。

首先,在尿尿的过程中,突然中止憋住,能憋住尿的肌肉就是盆底肌。开始做凯格尔运动时,先收缩盆底肌并保持5秒,然后放松5秒。尝试做五组,并逐渐将持续时间增加到10秒。在运动时保持呼吸正常,每天至少做30次。

所有类型的锻炼活动都不要让身体过度劳累,并了解您的身体极限。如果您感到不适可以立即停止,避免让自己过度疲劳。在开始上述锻炼之前,您可能得告知您的妇科医生。在整个怀孕期间,您可以在舒适的家中安全地尝试这些简单的锻炼!如果您有孕妇可以尝试的其他的简单锻炼,请在评论中与我们分享吧!

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Family Fun Pregnant

5 Simple Exercises Pregnant Mums Can Do At Home

Exercise doesn’t have to stop when you’re pregnant. In fact, it’s generally safe to continue workouts at the same level of intensity that you had before pregnancy! As a safety precaution, it’s always good to get an all-clear from your gynaecologist before embarking on exercise since your doctor would know your pregnancy journey best.

Exercising during pregnancy gives you more energy, reduces back pain and aids in a smoother delivery process as more oxygen-rich blood courses through your body.

Here are some simple exercises that you can do at home throughout your pregnancy!

  1. Breathing

Breathing exercises help pregnant mums remain calm and relaxed during labour.

 

We breathe all the time, but often shallowly. Deep breathing provides your body with ample oxygen which in turn gives relief from aching joints and muscles.

One breathing exercise you can try is counting breaths. Lie down on the floor, back facing down. Place one hand on your belly and breathe in deeply, counting to five. Hold your breath for 8 seconds and breathe out slowly, counting to 9 seconds. As you breathe out, push all the air out of your lungs whilst relaxing your body.

 

  1. Standing Push Ups

Standing push ups strengthen your upper body strength. Stand at an arm’s length from a wall and extend your arms so your hands are flat at shoulder height with your thumbs touching. Breathe in and press your body towards the wall to replicate a push-up.

 

  1. Triceps Dip

Sit on the floor with bent legs and your feet hip-width apart. Place your arms behind you and point your fingers towards your toes. Engage your core and pull your shoulders back and down while pushing your hips up through your hands. Bend your elbows back while squeezing your shoulder blades together. Push through the heel of your hand back to starting position. Try to do three sets of 10 triceps dips, resting 30 seconds in between.

 

  1. Prenatal Yoga

Prenatal yoga can be practised throughout pregnancy. However, should you have prior health concerns, always inform your yoga practitioner.

 


If you are a veteran at yoga, you’ll be glad to know that you can practise it in the comfort of your own home and at your own pace. If you’re a beginner, it’s ideal to go for a prenatal yoga class at a studio where an instructor can correct your poses.

Prenatal yoga is beneficial as you’ll learn how to breathe deeply and consciously relax. There is very little impact on your joints and your muscles will be more toned and your balance will be improved.

Try the Cobbler’s Pose – sit straight against a wall, touching the soles of your feet together. Press your knees down slowly and stay in this position for as long as you’re comfortable. This is a basic pose which helps to open up your pelvis.

Another is the Wide Knee Child’s Pose, where you kneel on the ground with your buttocks on your heels and top of feet against the floor. Touch your big toes together and spread your knees wider than your hip. Lower your chest to the mat and extend your arms overhead until your forehead touches the mat. You can also choose to lay your arms alongside your body with your palms facing up.

 

  1. Kegels

Kegel exercises can be done anywhere and anytime during pregnancy or even after delivery. It’s so discrete, others would be none the wiser!

 

Pregnancy and childbirth are factors which may cause weakened pelvic floor muscles. When these muscles become loose, you may experience urinary incontinence. To prevent this, start by doing Kegel exercises.

To start, identify your pelvic floor muscles by stopping your urine midstream. Once you’ve done so, you can start the exercise by tightening and holding the muscles for five seconds and relaxing for five seconds. Attempt five sets and gradually increase the duration to 10 seconds. Breathe normally during the exercises and aim for at least 30 repetitions in a day.

As with all types of activities, don’t stress out your body and know your limits. Stop if you feel any discomfort and avoid overexerting yourself. Before embarking on the above exercises, you may like to inform you gynaecologists – these simple exercises can be safely attempted in the comfort of your own home throughout pregnancy! If you have other simple exercises that pregnant women can try out, let us know in the comments!

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