Until a few years ago it was believed that pregnant women should hardly move. And although the various myths that circulated around this issue have disappeared over the years, some still not completely enthusiastic about the physical practice during this period. Among the many changes experienced by the woman's body at this stage, have the most impact in sports are the greatest strain in the abdominal area product of the weight of the uterus, and changes in the curvature of the back. In the classes that we do we place special emphasis on improving posture lumbar muscle strengthening using the search in this area also in addition to strengthening the perineum, so as to facilitate the subsequent expulsion of the baby. These routines are also very useful to counter some pain and discomfort of the pregnancy.
Another important and deserves special attention is the increased laxity of the ligaments and joints, which increases the risk of sprains and fractures. To avoid kinking is advisable to use proper footwear, and always make a routine warm-up before starting the class.
FIRST QUARTER SECOND QUARTER AND PREGNANCY Physical activity should be targeted and controlled, so that women feel better physically and psychologically. We recommend starting the year after three months of pregnancy, avoid doing so in the period of greatest risk of loss, although in the first three months is also recommended the exercise.
characteristics of pregnant women in this period is the quiet, character is also more positive and peaceful than in the first quarter, among other reasons, because the hormonal changes as marked in the early months tend to stabilize gradually. It starts to feel the first fetal movements and kicks.
is very important during these months will begin courses in preparation for motherhood. The information given here is very important and that they share their experiences with others.
objectives during the first six months of pregnancy will be:
• Try to maintain optimal physical condition to prevent fatigue and diseases such as varicose veins, edema, and hemorrhoids.
• A strengthening of the perineal muscles, which act as a belt holding the fetus.
• And strengthening back muscles, which due to the increased weight of the belly will suffer a swayback.
• Increase muscle elasticity.
• Stimulating blood circulation.
• more flexible joints involved in the delivery.
These objectives will be worked twice a week, ie, in the first quarter will carry out 24 sessions, 8 month and 4 weeks and the second well, will make a total of 48 sessions. The intensity is determined by the physiological sensations of pregnant women and the duration depends on the types of exercises that work, but will never exceed 45 minutes and followed with a break of 20 minutes.
Exercises that work throughout the sessions will be:
Strengthening Exercises lower back and walk
to promote circulation during pregnancy
Exercises to strengthen the perineum
dorsal Exercises during pregnancy
Pectoral Exercises Posture
pregnancy cat (Cat-camel)
breathing exercises during pregnancy
Relaxation
THIRD QUARTER helps Gymnastics tolerate pregnancy pregnant, to be better equipped for the time of delivery and to have better recovery after childbirth.
After nine months of waiting while your body goes through big changes and just the slightest movement require maximum effort. Paradoxically, exercise is more important than ever during pregnancy, when it helps to remove fluid and prepares the muscles for childbirth.
Swimming is undoubtedly one of the best options. Gymnastics has many benefits for mom and baby, especially when it comes to exercises that teach breathing techniques, relaxation and stretching. On the other hand, make physical activity during these months allows the muscle tone and prevent postpartum muscles are too flabby.
During the quarter grows prominently abdomen due to the large increase in the size of the baby. Due to the increased compliance that have the muscles of the abdomen with successive pregnancies, usually the abdomen is greater in multiparae (who have had babies) than gilts.
volume differs abdomen of a pregnant woman to another due to many causes, such as the size of the baby, amniotic fluid, the formation of the abdominal cavity, etc. It is of course more striking when is multiple pregnancy.
The changes that occur during the pregnancy period are:
-blood pressure decreases in early pregnancy.
, further increases the volume of circulating blood.
"The breathing becomes shallow and breathing rate increases due to the elevation of the diaphragm muscle that separates the chest from the abdomen.
-The elevation of the stomach because the uterus takes up most of the abdominal cavity
-The presence of the third trimester of pregnancy makes it difficult to return to the heart of blood from the veins of the lower body, providing the appearance of lower limb varicose veins, and hemorrhoids labia.
-loaded Moms secretions, increasing its volume and weight.
-Rise
services position and changes in the spine. Growing the weight of the abdomen, the pregnant woman leans back and walks. Emotionally
-beat oscillations and the beginning and the middle third of pregnancy. More quiet, awaiting the time of delivery.
The objectives during the last three months of pregnancy will be:
-Learn relaxation techniques and to help cope with a best time of delivery. Check
-breathing techniques as they will be vital for the expulsion of the baby.
And prepare exercises delivery approach: control of the perineum.
These objectives should be worked out three times a week, the intensity is determined by the physiological sensations of the pregnant woman and the duration depends on the types of exercises that work, but will never exceed 45 minutes followed with a break of 20 minutes.
Exercises that work throughout the sessions will be:
Water exercises relaxation techniques and exercises
approach to delivery will be carried out on mats
Lda Silvia Guzmán Morales Science of Physical Activity and Sport
