Exercises for pregnant girls – how to keep yourself in shape for 9 months

Hello, dear readers. Pregnancy is undoubtedly one of the most beautiful and quivering periods in the life of every woman. But not for everyone, it passes without a trace and painless. Excess weight and loss of muscle tone may not be the best way to affect your health, the health of your baby and complicate the process of childbirth. What exercises you can do for pregnant women, the article will tell you.

Precautionary measures

It is recommended to refrain from any physical exertion if:

  • You have toxicosis accompanied by vomiting.
  • The previous pregnancy ended in miscarriage.
  • Uterus in a tone.
  • The location of the placenta is too low.
  • You are something sick.

Also, in no case can do exercises for weight loss. Physical exercises are needed only to maintain muscle tone and improve blood circulation, that’s all. After physical exercises the stomach or belly hurts.

1 trimester

If you are constantly engaged in sports before pregnancy, you can continue your studies during your pregnancy. It is necessary to exclude those types of physical activity that can harm a child – cycling, lifting weights, equestrian sports, mountain skiing, etc. And do not overdo it!

In the 1st trimester, the following exercises are allowed:

  1. You can start warm-up from a cross-step or from step-by-step steps. If you ever went to a fitness club at least once in a lifetime, you’ll understand what it’s about.
  2. Tilts to the sides. Spread your legs to the width of your shoulders and gently tilt the body first to the right, then to the left.
  3. Slopes forward. Bending over, exhale, and then straighten up. You can repeat 5-6 times. In this case, you do not need to “bow” too much, so as not to harm the child.
  4. Deflections backwards. Gently, so as not to damage your back, bend. The loins can and should be held with hands. Bending, inhale. Returning to the starting position – exhalation. Repeat several times, depending on your health. The main thing is not to feel dizzy.
  5. Rotation of feet in a circle. They help to avoid seizures and prevent the formation of varicose veins.
  6. Stand on the socks. They are also useful for the ankle muscles.

Physical exercises duration in the 1st trimester – 15-20 minutes.

2 trimester

In the second trimester, the probability of miscarriage is already extremely low, so you can exercise without fear. Simple exercises will not only benefit the child, but also allow mom to keep herself toned and keep a good mood.

As physical exercises you can do the following:

  1. Standard warm-up. Turns of the head to the right and to the left, ducking forward and back. Exercises should be done accurately and slowly that there was no dizziness. Bendings to the right and to the left, forward and back. Besides, everything becomes slowly and carefully. It is not necessary to do any abrupt movements. Otherwise instead of improvement and easy warm-up you risk to do much harm also to yourself and the child.
  2. Exercises for chest department. You place hands in the parties, you bend them in elbows and you turn palms up, to the sun. Outlines of hands have to remind bowl. Slowly you bend to the right until the left hand does not cover right. Very slowly and carefully you come back to starting position. You do most too, but in other party.
  3. Exercises for lumbar department and basin. They surely have to be in your arsenal as improve blood circulation in bodies of small pelvis. Besides, they promote strengthening of muscles that very much it is useful to you at the time of delivery. Accurately describe hips of “eight”, shake hips here and there. The movement at which hips are taken away forward back is also very useful. At the same time the movements need to reduce slightly crotch muscles in step.

In the 2nd trimester duration of exercises can be increased up to 30 minutes.

3 trimester

In the 3rd trimester with physical activity everything is already more difficult. Purely in the physiological plan as the child already rather large and it is already simply impossible to do some exercises. Therefore in recent months pregnancies recommend to use fitball (big ball for fitness). Such exercises will be not only are useful, but also are interesting.

You can stop on such exercises:

  1. Sitting on fitball, be accurately shaken here and there. At the same time you can perform exercise and for hands. For this purpose you need just to take quite easy dumbbells and in turn to bend hands.
  2. Turns. Besides sitting on fitball, turn the case at first in one party, then in another. At right turn, the left hand needs to be got for the right leg. And vice versa.
  3. Exercises for hands and breast. Sit down on floor back to ball and cross legs in Turkish. Clasp it with hands and rhythmically squeeze. Pectoral muscles will allow you to strengthen such exercise and to keep in small tone of muscle of the top press. Besides, it is useful if you feel tension in shoulder joints.

Respiratory gymnastics

Separately, I would like to single out respiratory gymnastics as one of the integral components of daily exercise. It can be done both separately from physical exercises, and directly in front of them.

The main tasks of respiratory gymnastics are as follows:

  • Blood enrichment by oxygen. Oxygen is simply necessary for normal development of the child. Respectively, the more it in mummy’s blood, the better for the kid.
  • Breath control. You learn to control the breath that very much it is useful to you during the fights and childbirth.
  • You need to learn chest and belly breath. Put one hand on breast, and another on stomach. At belly breath the thorax does not move, you breathe only stomach. At chest breath on the contrary, muscles of stomach are in rest, only the thorax moves.
  • The belly type of breath is useful in break between fights. Chest – directly during the fights. If it is correct to do everything, process of fights and childbirth will be not so painful and less traumatic.

I have tried to answer question what exercises can be done to pregnant women as much as possible. Subscribe for novelties of our blog, you share material in social nets. This information can be useful to your friends and acquaintances.

Complex exercises at home for the weak half of humanity

Hi, dear girls and women. I hurry to please you: today’s subject is devoted to you, namely those who wants to shape up. It sounds so: “Power trainings for girls in house conditions”. From this material you learn exercises which will help to bring all body into tone, have necessary recommendations and opportunity to independently correct the program of occupations. Let’s begin.

Home conditions, I believe, can not fully compete with the gym or certain group sessions (sections), if you do not have a pair of triple simulators right at home.

But as most of us is not able to afford itself similar luxury, we will recognize what we have. Namely: I recommend to you to see to it about acquisition at least of couple of dumbbells weighing from 2 to 4 kilograms in advance – they will become irreplaceable tools at occupations of the house, and also it will be necessary to buy jump rope – remarkable means for training.

The total cost of acquisitions not such critical in comparison with purchase at least one exercise machine for the house. The rest depends already on you, that is exercises do not demand the additional equipment.

Training of shoulders and legs at home

Dear girls. The program is constructed so that you could achieve as fast as possible and effectively certain results, namely: increases in force and endurance of body, improvement of appearance and health. Therefore implement recommendations and order of exercises in accuracy.

Dumbbell press sitting or standing – raising of dumbbells both hands forward – raising of dumbbells both hands in the parties – raising of dumbbells in the parties in bending.

All 4 exercises need to be performed consistently without interruption. Tempo of execution – average. As the weight of dumbbells easy, is sure, you will cope.

To repeat the cycle from 4 exercises 3-4 times (on health) till 8-10 repetitions in each exercise. Muscles during performance will burn down, and it is good. Between cycles do breaks by duration up to 3 minutes.

Squats with dumbbells (hold in the lowered hands or at the chest) – attacks on the spot with dumbbells – jumping out of the place without dumbbells – lifting on the toes standing with dumbbells.

Tempo of execution average (you do not hurry – breath will get off). It is necessary to squat to parallel (hips have to be parallel to floor), allocating for the priest back and bending a little forward.

We do lunges by one leg, we return it into place – the second leg and into place. We do the third exercise without dumbbells (just put them on floor). The fourth can be carried out from small eminence, standing on it socks. 3-4 cycles. Each exercise to repeat the corresponding number of times: 10 (12) – 10 (on each leg) – 8 (10) – 15 (20).

Training of breast, tricepses and press

Make some chairs together to make them look like a bench. No possibility – perform on the floor.

Dumbbell press lying – cultivation of dumbbells lying – raising of dumbbells because of the head up – back push-ups.

Tempo of execution at the initial stage average, further you can increase it. In the third exercise try not to take away elbows far from the head, work only elbow joints.

You can do the fourth exercise on the improvised bench from chairs if is not present, then from sofa, bed or any other firm surface. To repeat cycle 3-4 times. Between each cycle rest 2 or 3 minutes, is no more. To perform each exercise till 10-12 repetitions.

Leg raise lying on floor – pulling up of knees to breast sitting – pulling up of the divorced knees to breast sitting – bendings from dumbbells in the parties.

As well as last time, speed average, you repeat the cycle 3-4 times, between each of them rest about 2-3 minutes. First exercise: palms near waist, straight legs, but not completely. The second: sitting on floor, extend legs forward, without concerning them floor, and deviate without emphasis by hands back. Tighten knees to breast, without parting them and foot. The third exercise has the previous starting position, but you tighten knees to breast now, parting them in the parties. Feet together. The fourth: dumbbells in both hands, it is necessary to bend in both parties evenly. Repetitions of exercises: 10 (12) – 10 (12) – 10 (12) – 15 (on each party).

Back and bicep workout at home

Draft of dumbbells in bending – thirst of dumbbells for chin – costing bending and extension of hands with dumbbells – “hammer”.

As you have already guessed – 3-4 cycles with breaks 2-3 minutes. Speed is invariable. First exercise: the back is bent, pull dumbbells along hips of stomach from top to bottom, cramping at the same time shovels (straining them). The second: it is important to raise highly elbows, otherwise the meaning of exercise is lost. That is elbows have to be above wrists. The third: elbows near trunk, you do not take away them. The fourth: the same initial position, will only develop brushes.

Varied hyperextensions – “boat” – “kitty” – flexion and extension of the back standing on all fours.

Nothing has changed: performance speed the same, cycles 3-4, each following exercise is performed without interruption, and rest happens after end of one cycle consisting of 4 exercises.

The first: Lying on stomach (hands above), raise the right hand and the left leg (straight lines). Similarly with other hand and leg. The second: simultaneous raising of two hands and both legs. The third: being on all fours, to cave in in back, being extended forward. The fourth: when bending to hang the head, at extension — to lift.

Additional recommendations

Before any training you have to do warm-up. As hitch you every time can jump on jump rope 5-7 minutes that is especially urgent for “day of legs”.

At more advanced stage you can do bigger number of repetitions, supplement set of exercises own or change the weight of burdenings for heavier.

This program is easily reconstructed on weight loss. Your task to take dumbbells with slightly smaller weight, to increase the speed of performance of exercises, and to increase quantity of cycles and repetitions till 20-25 times in everyone.

Personally from: that the program has begun to work as much as possible – change the diet. Perhaps, begin reception of sports food or additives. Then results will be much bigger.

Here, in principle, and everything that I can tell about power trainings for girls in house conditions. Dear girls, you share this program with the girlfriends on social networks, and also subscribe for updates of the blog to gain new knowledge of physical self-improvement. What you think of the program? You will cope? Leave comments. Be darlings, and you look always for all 100%. Bye bye.

The basic muscles that work when swimming

Hello, my dear readers! In his next article we will consider such an element of a person’s sporting development as swimming. In particular, we will analyze the pros and cons of this species, find out which muscles work in swimming and how to optimize the process of physical development with the help of this sport.

The phrase sounded in one famous movie: “We all came out of the water and must return to the water” as accurately as possible characterizes the life path. Despite the fact that this film is clearly a comedy genre, however in this phrase there is a very rational thought. Water surrounds us throughout our life cycle.

At a certain historical stage, swimming has ceased to be regarded as a usual entertainment, with various variations and offshoots, swimming has become a full-fledged sport. I will not dwell on my purely sporting aspect in my article, the guide will be an ordinary person who does not professionally sport.

Pluses

A huge advantage of swimming is its almost absolute safety in terms of injuries. If you decide for yourself to do this kind of sport for yourself, then your physical training at the time of the beginning of classes will not be a fundamental factor.

Restrictions on health for employment by this kind practically does not exist, on the contrary, at some medical indications only employment by swimming are original panacea from disease.

It is in water that a person is in the conditions most approximated to weightlessness, which makes it practically impossible to feel any load on the joints and ligaments. This point is often used in terms of rehabilitation after receiving serious injuries.

One more undoubted plus is involvement of huge number of muscles of human body that well influences not only the general condition of organism, but also disposal of extra kilos can be used in respect of possible. The direct interrelation is traced: you want beautiful figure – welcome in water.

So, summarizing all above it is possible to note the next main positive moments:

  • It is possible to use as prevention of cardiovascular diseases
  • Positive impact on respiratory system of the person
  • Burning of excess calories well influences formation of figure
  • The water environment well influences during stressful situations
  • Lack of negative effects

What you need to do before the lesson begins

After we have found out that the benefits of practicing this kind of sport are much more tangible than possible negative consequences, you can proceed to the activities themselves. There are a number of rules, compliance with which will allow you to get the maximum effect from the class:

  1. Before immersion in water as far as possible take shower. Optimal variant will be if water temperature in soul is flush with water temperature in the pool. This will allow your body to start exercising.
  2. Warm up. Even though swimming is one of the safest sports, a little warm-up will prepare the muscles for further work, will help to avoid undesirable consequences.
  3. The principle of gradualness. Do not chase after records, soberly assess your strength. It should not be an end in itself a desire to overcome any distance in the shortest possible time.

The groups of muscles which are most involved in process of the exercise

I have already noted that it is in the process of swimming that our organism is practically fully involved. During swimming, the muscles perform two main functions: stabilize the position of our body in the water and carry out the movement.

Of great importance is the interrelated work of all parts of the body of the swimmer, because in the water environment we are deprived of any support and only in the case of synchronous operation of the listed functions a person does not just stay on the water, but can also swim.

The load of various muscle groups during swimming depends largely on the method you have chosen. Let’s analyze the basic styles of swimming and the muscle groups that receive the greatest load in each particular style:

  1. Crawl – the most high-speed style allowing to gather the maximum speed on certain site of distance. This style is calculated on the alternate work of hands strengthened by permanent job of legs. The following groups of our organism are maximally involved: thoracic, latissimus muscles of back, double-headed femoral, triceps, quadriceps femoris, calves.
  2. Breast stroke – when using this style both hands are symmetrically offered forward whereas legs make peculiar horizontal take-off from water. Work of the top part of the case have to be symmetric with the movements of legs. The following muscles are involved: two-headed and quadriceps femoral, buttock, bringing femoral, sural. Muscles of breast and deltoid shoulder girdle participate in work of hands.
  3. Butterfly stroke – or in a different way style of butterfly. The most difficult and energy-intensive style of swimming demanding certain skills. Both hands carry out wide fungus during which performance the case of the swimmer rises over water. At this time legs of the swimmer carry out the repellent movement from basin. The following muscle groups are involved: shoulder (double-headed and three-headed), thoracic, broadest, abdominal muscles, quadriceps femoris, calves.
  4. The crawl on back – in fact, is mirror display of the crawl to breasts described by me is slightly higher. The swimmer makes alternate grebk hands with foot movements in vertical plane. This style does not differ in especially bystry speed, but at the same time large number of muscles is involved in it: two-headed, triceps, deltoid, the widest.

I have listed only the largest muscle groups that receive the maximum load during swimming lessons. The answer to the question, which muscles work with swimming, you got, but do not forget that the above list is far from complete, almost all the muscles of your body receive a certain share of the load during this sport. And this is a serious argument in favor of this sport.

On this I say goodbye to you, subscribe to update my blog, comment on articles and share links with friends. See you soon!