Water aerobics for pregnant women
Pregnancy And Childbirth / / May 13, 2016
Water aerobics and swimming for pregnant
Many future moms are wondering how they can be actively engaged in swimming and water aerobics.
Everyone knows that lack of exercise seriously affects the well-being and mood.During pregnancy, when the body of a woman running for two, this is especially noticeable.Now you need to move a lot.
Swimming and water aerobics - the most acceptable alternative to active fitness that women necessarily have to say goodbye when she got pregnant.With swimming, you can achieve amazing results.After all, you both zadeystvuete major muscle groups, and the body gets a good workout.
Catching special exercises in the water, you load certain parts of the body - legs, arms, press, buttocks.Catching water aerobics, a pregnant woman is not only in great shape, but also gives a lot of pleasure itself, and prepares the body for future delivery.
Water aerobics against obesity in pregnant
Doctors often recommend swimming lessons and water aerobics for pregnant at the trivial reason - when they gain too much extra kilos.Water reduces the weight of the body, and you feel it as easily and freely as before pregnancy.Thanks to this during exercise in water, joints and ligaments are protected from excessive loads.It is shock-absorbing properties of water make the water aerobics exercises such pleasant.
during pregnancy, as it is known, there is a powerful hormonal changes the body.Often it is in pregnant women nervous tension and various fears.They do not give rest and promote relaxation, forcing to keep muscles toned.
All these troubles perfectly removes water, which has a powerful relaxing effect.Many future moms after playing in the pool say they have acquired a charge of vivacity, and doing the exercises, they were very easy and joyful.
During the voyage, the time delay of breath, breathing in and out into the water there is such a strong oxygenation of the body, the heart starts to work more actively, and the muscles are working at full strength.Due to which nutrients are better absorbed.And that's not all: venous congestion disappears, and the muscles become flexible and elastic.
Aerobic and strength exercises in water can help pregnant women maintain a good figure.After while having the extra calories burned.The skin becomes more supple and elastic thanks to massage effect of water.Plunging into the water, swimming, diving, exercising, you have a rest from the Earth's gravity.It reduces the load on the internal organs and the spine, which suffer the most during pregnancy from the greatly increased workload.
But perhaps the most important effect of the water aerobics classes and swimming - this is what you will learn how to perform special exercises for breathing in water retention.Dive future moms under water, surfacing with breath and then exhale into the water - all this is a great training for you and your child before birth.
A breath holding exercises to help my mother in the second stage of labor is easier to transfer attempts, during which it will have to hold their breath.
If the baby is in the wrong womb (breech presentation), special exercises, and diving to help him roll over even on the later stages of pregnancy.Therefore, many doctors advise pregnant women with problems to attend classes in aqua aerobics.
Obstetricians unanimous that women who swam during pregnancy, giving birth is much easier, because the child is properly through the birth canal.And accustomed to gentle movements in the water to the correct breathing, female amphibious subconsciously right move and breathe during childbirth.
Water aerobics for pregnant when can you?
instructors water aerobics for pregnant believe that such studies can be carried out at any stage of pregnancy. But their activity depends on the health of women, medical conditions, the nature of the mom and her own desire to be engaged.
During first trimester of membranes occurs attaching eggs to the uterus, and at this point, some women avoid active employment, if there is evidence for this.And others, on the contrary, engaged in full force, because they are afraid to get better in the future.
With second trimester, very "quiet", women are engaged in very intense.
And third trimester, doctors recommend to pay attention to breathing exercises and a relaxing swim.
What is the standard class in water aerobics for pregnant ? It lasts one hour and consists of four parts: a warm-up, aqua, breathing exercises and stretching.
During warm woman swim to the side of the rim.Then wear special devices that keep them afloat, and start arm and leg movements - with full amplitude.This is necessary in order to feel their muscles and understand what pace you under force today.
second part of the course - aqua.It includes exercises on walking in the pool.Pregnant walking, lifting his feet and turning his hands.walking tempo is determined individually: for every woman feels the resistance of the water on his own.
Then there are exercises to strengthen the thighs: Various squats, kicks rotation, lifting and lowering the legs in a different rhythm and pace.
Exercises to strengthen the muscles of the back and the press are mainly in the basin rim.Grabbing his hands and turning his back or face to the side, a woman raised the legs at a different angle, rotate the feet, turn them left and right.
The complex of exercises for the pelvic floor muscles include special moves the buttocks, thighs and legs.Why pregnant women are so necessary exercise for strengthening of these muscles?The pelvic floor - plexus muscles that support the intestines, bladder and uterus.In pregnancy muscle weakening effect physiology and stretched, which leads to incontinence.It is better to take care of their strengthening.In water for pelvic floor exercises are easy and stress-free.
All breathing exercises are aimed to ensure that a pregnant woman could perfectly control his breathing at delivery.
They often come in the warm-up, in water aerobics or allocated to a separate third stage.This is all kinds of breaths and go out into the water with breath to different accounts.During the voyage women can do a deep breath go slowly exhaling into the water.Or a fun exercise as dance in the water, when women holding hands, cotton squat in the water with her head through one.
Perhaps the most unusual exercise in breath holding is called the "birth canal."It is performed by pregnant women who have already attended several sessions.Future moms lined up in a chain and straddle.One of the mothers dives and swims between them.
final part in aqua aerobics classes for pregnant woman - stretching exercises, during which the pulse and respiration future mothers come back to normal, and muscles relax.
Sometimes building activities depends on the water temperature.If the water is relatively cool (about 25 degrees), the instructors give more aerobic exercise combined with a breathing technique to be able to move more and do not catch a cold.Basically it swimming the crawl, breaststroke with breath under water and exhale into the water.
Water aerobics for pregnant women without any problems
during water aerobics classes are pregnant may encounter some problems.
Firstly, it is chlorinated water.If there is at least a minimal risk of allergies should look for alternative pools, such as Moscow's "Atlas" saltwater pool.
Secondly, some pregnant, seeing as actively practicing "old" want to immediately join the work and overestimate their strength.What are the rules for water aerobics for pregnant women?
- The training process should be introduced gradually and steadily, repeatedly learning all the new exercises, gradually speeding up the pace of breathing exercises.
- water aerobics classes can start with once per week and gradually move to twice.But it is desirable that these visits have become permanent.
- Some women experiencing discomfort, for example if they are cold or tired, are still in the water.It is not worth doing.At the slightest inconvenience immediately get out of the pool and relax.
- Do not start water aerobics classes, it is not passed at least an hour after you eat.And do not load immediately after school.You can have a bite green apple, banana, or drink a glass of kefir.
- Some exercises cause overt fears for beginners, such as flip-flops in the water, or exercise "birth canal."But it is worth a try at least once - and all fear will disappear instantly.