Many pregnant women will feel that they should rest during pregnancy. Only in this way can they be good for children in the stomach.If you think so, then it is wrong, we should also exercise appropriately, and exercise at the right time, so as to ensure that the delivery will become very easy, so we must do it according to the requirements.
The time for choosing exercise during pregnancy is particular, and it will be easy to make a delivery as required
For each pregnant woman for 22 weeks of pregnancy, some exercise should be done. For example, at this time we can do the exercise method.Many pregnant women like to squat or stand upright at this stage to alleviate the pain of future delivery, but this approach needs to maintain long -term backright, which can easily cause pregnant women to fatigue.
Sitting on the legs can make pregnant women no longer so tired, and this approach can also exercise back muscles.After all, such a posture can maintain upright back for a long time, and at the same time, it can also improve muscle elasticity, which can reduce the fatigue of pregnant women.
Furthermore, this approach can enhance the flexibility of the lower body. Sitting on the ground often can ensure that the pregnant woman’s thighs become more flexible. At the same time, the blood circulation of the lower half of the pregnant woman can be ensured.Good expansion.In this process, the pregnant woman can keep her back straight, then sit down with her legs slightly, the feet are opposite, try to get closer to their bodies, and then grab their feet.
This posture can be maintained for 20 seconds each time, and it doesn’t matter if you do it a few times.If a pregnant woman feels very difficult at first, she can put a cushion on each leg, or sit on the wall with the back, so that the back can be guaranteed.Pregnant women can also cross their legs and sit. This sitting posture also makes pregnant women feel very comfortable, but they need to pay attention to it, that is, they often change the position of the front and back of their legs.
Furthermore is the pelvic floor muscle exercise method, which needs to be carried out at 24 weeks of pregnancy.If the pelvis of a pregnant woman can be opened, then the pelvic floor muscles of the pregnant woman can be trained to enhance the elasticity of the muscles. They can also fully open the pelvis during childbirth, so that the child can ensure the smooth delivery of the child.
The most important thing is that this approach can also improve the work. If the elasticity of the pelvic floor muscle of the pelvis of pregnant women can be enhanced, then the uterine telescopic power can be improved, so that the pregnant woman can give birth to the child.As the child’s weight is constantly increasing, pregnant women will feel heavy and uncomfortable, especially in the third trimester of pregnancy, pregnant women will have symptoms of urine.
If you can do pelvic primer exercise at this stage, the symptoms of leakage can be avoided.The method of exercising this matter is also very simple, with both knees bending and flat feet, as if to control urination to tighten the bottom muscles, and then pause for a moment.You can persist for a period of time and do it 10 times a day.
The last is the squat exercise exercise, which can be performed at 25 weeks of pregnancy.Squat exercise is the best way to enhance the leg strength of pregnant women. In this way, it can ensure that pregnant women give birth to their children faster and reduce the pain of childbirth.And this kind of exercise can also increase skin elasticity. Squat exercise will make the marriage of pregnant women be opened again and again, and at the same time, it can also ensure that the marriage expands smoothly during childbirth.
If this exercise can be used to the extreme, it can avoid skin tear when pregnant women regenerate their children, which can also reduce pain.Furthermore, this kind of exercise can also increase the squats of leg muscles. Exercise can make the leg muscles of pregnant women maximize the exercise, enhance the flexibility of the legs and bone joints, and is conducive to painless delivery.
I care about the pregnant woman may feel that there are some difficulties completely squatting, so we hold our chairs with our hands, separate their feet slightly, stand next to a chair, and then straighten their legs out of the back.Wing chair.If we feel that this posture is very comfortable, then we can keep as long as possible.
If you think that the soles of the two feet are completely flat, then we can put some soft items under the feet. When you get up, the movement should be slower, otherwise it is easy to dizzy.Of course, no matter which activity exercise time is done, it should not be too long, and the strength of the exercise should not be too large, otherwise pregnant women are likely to be unable to support it.
After each exercise is over, pregnant women can spend 20 to 30 minutes to relax. For example, close your eyes for 10 minutes to raise your feet, so that a rest can completely relieve the fatigue.In the process of doing exercise, pregnant women must learn to relax, and as long as they learn to relax, they can also be used during childbirth, while reducing the anxiety of pregnant women, so that pregnant women will not be afraid of delivery.