Many people think that pregnant women should eat less move, but the pregnancy because of endocrine changes, slow metabolism, coupled with less active, it is easy so fat. Bulletin boards for the health of our specially selected the 6 movement, so Mommy first 5 months from the beginning of pregnancy, a type of each month, from the movement to be happy, to be a fit and lively Bulletin boards.
Mommy over here
What a good time to do? How long each time to do it? Yu-Fen Chen recommended that all of the Mommy, not limited to specific practice time, details about the practice, she made the following suggestions:
1. 15 to 20 minutes to practice every day, but if you feel very tired, practice time can be shortened.
2. Office workers Bulletin boards can exercise before bed can relieve the fatigue of a long day at work, and enhance metabolism.
3. Exercise at least 3 times a week.
4. Every movement back to practice 3 to 5, stop tens of seconds each time movement.
5. Bulletin boards better physical strength, can increase the practice of action and time, but do not force, if there is not a comfortable situation, should be immediately stopped, immediately lie down and rest.
6. If in doubt, should consult a physician.
Note
1. 1 hour before exercise to avoid eating 2 hours after meals to avoid the practice.
2. Maintain a happy mood, the spirit should be focused, action should be step by step, not be too hasty.
3. The attention to engage in regular exercise, deep breathing, done after the big break to relax the body type to ease.
Closed-style heels
As gestational age increases, Bulletin boards began to pay attention to changes in body weight and leg swelling problems. In the diet, salt intake should be moderate for the balanced nutrition the most important; sports, heels resting site type appears to prevent lower leg bone swelling phenomenon. With "relax take a deep breath" in action, starting from the toes, with the breath, let the body slowly up and relax and enjoy the relaxed and happy to lift the body a sense of pressure.
Please do me
1. Lying on a chair next to do first take a deep breath.
2. The opening of high-placed chair seat legs, hands placed beside him.
3. Body and mind totally relax, stay more than tens of seconds. Reduction, the interest rate adjustment.
Good for you: a good relaxing break wais
Prevention of leg swelling and varicose veins, and promote blood circulation foot, eliminating leg fatigue, while the waist
Department also have access to complete relaxation, relieve lower back load generated due to pregnancy fatigue.
5 months lark-type
Morning sickness had a painful period, when mom's body and mind have reached the most comfortable and pleasant time, the stomach is gradually elevated, the baby's fetal movement has become increasingly evident, even the heart of the feeling of mother and child more closely. This period because of abdominal bulge or bad posture, easily Bulletin boards are heavy and sore lower back. Don't worry! As long as the practice more lark-type, can prevent and solve the problems back pain.
Please tell me that you
1. Kneeling deep breath.
2. Left foot back straight, feet placed under the perineum. Take a deep breath, feel the body balance, hands stretched to the sides.
3. Upper body as far as possible to the back, face up, to keep tens of seconds after the reduction, the interest rate adjustment, for feet to do.
Good for you: strengthen body resistanc
Stimulation of the lumbar spine, legs, adjustable autonomic nervous system, enhance the resistance of pregnant women, and strengthen body functions and
Training balance. Postpartum to practice this, restore strength and prevent menstrual disorders and hormonal disorders, cold hands and feet can also improved the phenomenon. Breathe deep, emotional stability, to bring confidence and peace of mind for the Mummy
6 months pregnant doll style rest
Mummy weight gain, easy fatigue, use this style to relax your body. In addition, each done an action, the rest are available in this style, so Mommy break, then continue to the end of the next action or movement.
Please tell me that you
1. Slow down and lie down, take a deep breath.
2. Slowly turned toward the floor, face down on the left, the left hand bend on the chest.
3. Right leg straight, bend the left leg while raising the body weight, stop take a deep breath.
4. Reduction, interet rate adjustment, change sides do it again.
Good fou you: Zhumian consumer fatigue
Help Mommy fatigue, prevention Yaosuanbeiteng also helps sleep. Need to have the effect of whole body relaxation exercises,
If you feel unwell, in the face, knees bent and chest pads pillows, make Mommy feel more relaxed and comfortable.
7 months later, as the style
Mommy's growing belly, the body center of gravity to lean forward, regardless of stand, stand up or walk will be very difficult. The lumbar spine and legs to support mom and baby body weight, the load increases, often have a sense of pain. Flexibility of the body as before, but to yourself and your baby's health, mom to try many activities, the use of visual style can be relaxed after the pelvic joints, and help solve issues such as lower back pain.
Please do me
1. Knelt, take a deep breath.
2. The body slow down, let the hips sit on the floor inside leg.
3. Inspiratory upper body slowly to the right, left hand clutching his right knee outside the right hand side extends back as far as possible to the limit, for a few seconds, breathing deeply.
4. Reduction, interest rate adjustment, change sides do it again.
Good for you: prevention Yaosuanbeiteng
Stimulate the liver and kidney function, correction of the spine is not straight, to strengthen back muscles and the psoas muscle, adjusting the central nervous, sympathetic, prevention of pelvic joint laxity, Yaosuanbeiteng and foot cramps.
8 months auspicious ceremony
Because the baby's growth, uterine extension, the Mummy stomach up top, the heart has also been oppressed, so that
Mummy was indigestion, breathing not ring true. For birth, Mommy to actively practice supporting action Oh! Learn breathing and relaxation, so that the pelvis is more flexible, so that the production process more smoothly.
Please tell me that you
1. Sit still, take a deep breath
2. Feet to get the palm, heel inward pulling near the perineum, back straight, take a deep breath for a few seconds.
3. Reduction, regulation of breath, legs relaxed.
Good for you: love to practice yoga can help smooth production http://www.ayujia.com/
Adjust the pelvis, the feet soft and strong joints, can stimulate the anal function enhancement. Appropriate extension of pelvic
Joints and muscles, helps to expand production of the pelvis, the baby through the birth canal successfully.
9 months affixed to the cat-type chest
Uterus during this period was the highest when the heart and lungs have been pushed up, so Mommy feel very uncomfortable. Bladder oppression, increased urination. Mummy chest stick by the cat-type assistance to correct fetal position, the baby's head move down, towards the entrance of the pelvis, can prevent abnormal fetal position, is conducive to production.
Please do me
1. First knelt, take a deep breath. .
2. Lift the buttocks, hold your hands straight on his knees before the shoulder width.
3. Waist, chest and lower the amount of stickers as possible, the stay take a deep breath.
4. Reduction, interest rate adjustment.
Good for you: to help the normal fetal position
Can back, hip, shoulder and waist be fully extended, to avoid pain, strong limbs. The end of pregnancy
Period, practice helps make the normal fetal position, which will help smooth production.
The first 10 months of the antenna-type
Wow! After months of waiting, and finally to the moment about the production. Mummy because pregnant, action difficult, not easy to do too much action in the campaign, but still have to practice more sports, for the production of top form. As always possible production, so Mommy needs adequate sleep and rest, revitalized the spirit of good reserves of stamina.
Please do me
1. Knelt, back straight, hands (under the arm) cross flat on the chest.
2. Inspiratory about when to open his hands, and shoulders parallel.
3. Expiratory upper body tilted back, take a deep breath for a few seconds.
4. Reduction, interest rate adjustment.
Good for you: happy to be produced
Chest can increase the oxygen uptake, metabolism and blood circulation, but also resolve depression and chest
Mouth depressed, so feel good, refreshed. Contribute to the peace of mind, the smooth production
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