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Gymnastics Healthy Pregnancy

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Gymnastics Healthy Pregnancy -- Mothers who are pregnant , usually come to take gymnastics pregnant women to help maintain a healthy body and the fetus , as well as help facilitate the birth process later . Exercise during pregnancy can increase your energy levels during pregnancy , reduces pain during contractions , and increase the chance for a normal delivery and speed up post-natal health recovery conditions . Consult a physician before starting an exercise program to ensure the safety of pregnancy exercise you and your baby .
PRACTICE GUIDELINES
Gymnastics Healthy Pregnancy
Regular exercise can be done during pregnancy . Additionally , do not forget to continue to consume 300 to 500 extra calories every day to make sure the body has enough energy to support pregnancy and exercise routine is executed . Insert takes about 5-10 minutes to warm up and cool down exercises that allow the body to adjust gradually change practice patterns . Avoid the following things : playing sports heavyweight , exercise that causes tension , lifting objects above the head , and activities that require the body to make sudden movements . After the first trimester , avoid exercises that require to lie on your back , as this can reduce the amount of blood flow to the brain of the fetus to expectant mothers as well . It is recommended to drink enough water before exercise , after every 20 minutes of exercise , and after completing the exercise.
PREPARATION FOR LABOR PRACTICE
Exercises designed to speed up the delivery process and reduce labor pain focus on strengthening and stretching the muscles of the pelvis , abdomen , back and legs . This is usually done about three to eight repetitions Kegel poses , squats , pelvic tilt, and others , as a daily exercise routine . Perform Kegel by tightening the muscles around the vagina as if he were trying to stop the flow of urine . Start the squat by standing with feet shoulder width apart , while pushing the hips back and down as if he were sitting in a chair . Supporting this balance by holding the back of seat .
OTHER TRAINING
Aerobic exercise in the form of water aerobics , swimming , low impact aerobics , dancing , walking or using an aerobic exercise machine helps you maintain health in the form of light exercise during your pregnancy . In addition, it can give you the durability needed for childbirth preparation . Keep your exercise intensity at a moderate level , where you can still talk to other people while doing the exercise . The intensity level helps prevent fatigue and heat , while allowing you to improve your fitness level . If you've never exercised before , start by running 5-10 minutes workout , adding more time as your fitness level .
CONSIDERATIONS
Feel your body when doing this exercise . If you feel comfortable with the exercise , proceed in a balanced lah , and not excessive . Do it step - by-step so that the body does not feel forced by your sports activity . Make sure not to be too exhausted and tired , because this will actually make health condition is not good . If you experience dizziness , weakness , lethargy , vaginal bleeding , persistent headache , dizziness usual , chest pain , contractions , leakage of fluid from the vagina , increased shortness of breath , decreased fetal movement , muscle weakness , acute pain in the calf or experience swelling in the legs down , stop the exercise immediately and consult a medical expert or nearest doctor as soon as possible . Stop exercising if the body had also started to feel tired , tired , thirsty , or hot . Because , the main concern for a pregnant woman is to avoid excessive weakness and fatigue , dehydration also have to keep the body stable health . So that the fetus will be able to develop properly .
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