Photo yoga / special
Jakarta, Spasi-id.com - when pregnant, it's still necessary to perform physical activity like sports. There are some safe sports for pregnant mothers.
Quote from the Mayo Clinic, lots of sports benefits for pregnant mothers like, help sleep better. Increase the mood and energy, and prevent overweight.
The other benefit is to launch labor and reduce the risk of childbirth with the Caesar operation.
However, performing sports when pregnant and not pregnant is different. Pregnant mothers are advised to exercise about 30 minutes a day, three to five times a week.
Embrace from different sources, following a kind of sport that's safe for pregnant women:
- Yoga
Yoga can be a safe sport for pregnant mothers.
The advantage of yoga is to help build strength and balance, keep muscles flexible, and reduce blood pressure.
Besides, this sport can also help Moms practice breath rhythm during labor.
Pregnant mothers can do yoga for about half an hour every day.
- Walk
A slow walk will make the body move active.
It can build up upper body strength by swinging an arm.
Pregnant mothers can start on 10 minutes a day, three to five times a week.
Then, gradually increase its duration and intensity by 30 minutes a day.
However, keep your eyes on the road and be careful not to fall.
- Kegel
The safe sport for the next pregnant woman is kegel or basic pelvic training.
Kegel serves to strengthen the muscles that sustain the stomach organs, including the uterus, the vagina, the gut and the bladder.
Kegel / special gymnastics photos
This sport also helps maintain bladder function and can reduce the risk of a franchise.
How to do that, make sure the bladder is empty and then press the kegel muscle and hold for 5-10 seconds before relaxing.
Try to avoid the use of the muscles around it, like a butt, a leg, or a stomach.
- Pilates
Pilates can help build strength and balance, as well as overcome the pain of lower back when pregnant.
In the first session we will focus on building power, then in the next session it will challenge the power and balance of the body.
The photo of the pregnant / special filates gymnastics
Pregnant mothers need to avoid lying on their sides and twist the middle of the body.
Because, it could cause distastasis recti or conditions where the parallel panels of the abdominal muscles are separated for a while.
More importantly, during Pilates don't overexert yourself during stomach practice.
