The following practical benefits will
be motivation to help pregnant women practice sports hard?
Yoga, walking and swimming are ideal sports
that are encouraged for pregnant women. According to experts’ advice, pregnant
women should practice sport regularly because of the following reasons:
Yoga,
walking and swimming are ideal sports that are encouraged for pregnant women.
·
Sports reduce fatigue in the first 3 months of
pregnancy, especially to women who have morning sickness. Doing exercise
regularly will help women easily sleep, eat and drink more deliciously.
·
Sports help pregnant women be easy to give
birth. In the last period of pregnancy, if they are laborious to practice kegel
exercises, this will help hipbone be able to elastic well and begin labor
easily.
·
Practicing sport regularly helps women not gain
weight quickly in pregnancy and they can lose weight easily after giving birth.
·
Sports increase standing strength for pregnant
women. Exercises can also help increase standing strength for pregnant women,
especially women who give normal birth. You know that process of giving birth
makes pregnant women lose a lot of strength and feel painful, so this benefit
is very practical.
·
Doing exercise regularly also helps pregnant
women reduce pain such as backache, hip pain, limb pain during pregnancy.
·
Sports reduce the risk of being slit and having
serious injury in perineum when you give birth.
·
Sports reduce the risk of caesarean.
·
Doing exercise smoothly and regularly will help
improve mood and help you feel more comfortable.
·
Pregnant women will restore health more quickly
if they often practice in pregnancy.
·
Building up habit of doing exercise is to
maintain health in lifetime.
Pregnant
women should practice sports regularly because of many reasons.
Movements for pregnant women
Movement
1
Lie on your back, head of toes is upward. Try
to bend and stretch all of toes. Practice in 3 times so that you can train
muscles that bend and stretch of toes. In addition, you should be careful with
cramp because it can make muscles roll up.
Movement
2
Lie on your back, head of toes is upward,
do exercise” pedaling sewing machine” – movement of ankle joint. If you try to
do, you can foot’s muscles with another step. Moreover, you should be careful
with stretching of vena in below limb.
Movement
3
Lie on your back, 2 legs stretch
straightly. Do with each side, try to press tightly on buffer of bed. In
addition, try your best and use your thigh to bend in opposite direction. Do 3
times to each side. Therefore, blood circulation will thrust front section of
body because front vertebra improves exercising.
Movement
4
Lie on your back, your 2 legs stretch
straightly. Bend with direction of belly and then stretch in front side with
straight direction. After that, let 2 legs slowly stretch straightly and lower.
Do 3 times. This exercise can practice muscle abdominal wall and improve blood circulation.
Movement
5
This exercise is opposite to exercise 4.
Put 3 legs to stretch to straight position. Then, bend 2 legs, bend to your
belly. Stretch straightly at the position that is away from land with a
distance nearly 0.4 m. At this position, stretch and put your legs down and do
3 times.
Movement 6
Lie on your back and at the position that
is away from land with 0.4m. Your 2 legs open, close and stretch. You do 3
times. After you are familiar to this exercise, muscles in abdominal wall can
keep womb to increase big in straight position.
Movement
7
Lie on your back and let your 2 legs bend
and let 2 knees at posture that gets loose. Fold on the right hand first and
left hand after that. Do 3 times to each side.
Movement
8
Stand up, face turn on wall. Let toes or
womb touch on wall. Let 2 arms stretch in front direction, put palm downwards
on wall. Each of arm and both of arms try to wave ahead. Do 3 times to practice
back muscle.
Movement
9
Stand up, put your back to wall. Let head,
back, rump, heel touch wall. Stretch 2 arms on the top. Let back of hand turns
over mutually. In addition, impose your hands on wall. Do 3 times to practice
back muscle.
Movement
10
Stand far away from wall strike 2 arms and
let them turn around in front of body. Do quickly and get loose in 30 seconds.
This movement has purpose to make stressing back muscle be loosened.
