Back in shape after pregnancy
But how to start training after giving birth? What exercises are preferred? Can we get moving immediately after the baby is born? You can find the answers to these questions below.
The Doctor's Opinion
During pregnancy and childbirth, your body undergoes many changes, both physically and hormonally. Before you start training again, make sure you have your doctor's approval.
progressive training
If you were a fan of extreme sports, it would be best to start training slowly. In fact, when you are pregnant, their bodies are stressed and the muscles and tendons are undergoing significant changes. So all that generate high-impact sports (tennis, badminton, jogging, jumping rope, step class, etc) should be avoided. To reactivate the whole system, which will begin with soft activities.
walk
This activity requires only a pair of legs is ideal. In mild to moderate, it will be a powerful tool in the process of fitness. In addition, you can enjoy this activity with her newborn baby in a stroller; this will increase the resistance as you take your ride.What a great way to combine business with pleasure! To advance on foot, using intervals. This training technique is to vary the intensity with which you walk.
Example: Interval 3
For 2 minutes, walk at their normal pace. To the last minute, but jogger, not speed up your breathing becomes a little more difficult to control. Repeat 10 times (total: 30 minutes by car).
swimming
If you have the habit of going to the pool when I was pregnant, it is recommended that back. Besides allowing you to tone your muscles and burn calories accumulated during pregnancy, the game will give you a feeling of comfort and relaxation for hours after your workout. In most cities, it is possible to participate in group classes in the pool type "aqua mom."
To avoid: direct jump in the pool or diving.
bodybuilding
It can be a powerful ally to restore vigor, resilience and pep to the muscles. This is a program of exercises that can be performed at home.
The frequency of the unit
It is recommended to repeat the program from three to four times a week. During the first two weeks, enjoy one or two days of rest between workouts to allow your body to adjust.
How to train?
For each proposed exercise, perform a series, then take a break of 30-60 seconds. Repeat the process until all three rounds are completed, then move on to the next exercise.
Double Elbow Group
Pump grossesseRépétitions wall form: 3 sets of 15 repetitions
Description: Back in support of the wall, a dumbbell in each hand width apart and feet shoulder. As you exhale, make a package of two bending elbows. Return to the starting position as you inhale.
Caution: Make sure not to hit in the lower back during movement execution.
Pump wall
Reps: 3 sets of 12 repetitions
Description: Facing a wall, with his hands to his shoulders rest against the wall, feet shoulder-width apart, shoulders. As you inhale, bend your elbows until your face is very close to the wall. Return to your original position while exhaling.
Warning: If you feel dizzy when you put your face to the wall, take a break and repeat with less amplitude.
Elbow extension, sitting on a ball
elbow extension sitting on a ball so grossesseRépétitions: 3 sets of 15 repetitions
Description: Sitting on a ball, right arm behind your head with a dumbbell between your thumb and forefinger. The left arm resting on the right arm to help the smooth running of the exercise. As you exhale, make a elbow extension. Return to the starting position as you inhale. Once completed with the right arm, repeat with the left arm.
Warning: When the movement is performed, only the forearms should move.
basin Elevation
Side view sitting on a ball grossesseRépétitions: 3 sets of 12 repetitions
Description: Lying on your back, hands on the floor and legs are bent at 90 degrees. As you exhale, slowly lift your body on hands and feet. Return to the starting position as you inhale.
Caution: If you experience pain in the lower back or stomach, stop exercising.
Side view, sitting on a ball
Elevation grossesseRépétitions basin form: 3 sets of 15 repetitions
Description: Sitting on a ball, a dumbbell in each hand and your feet flat on the floor. While exhaling, raise both dumbbells simultaneously until your arms form a "T" with your body. Return to the starting position as you inhale.
Squat with ball
Squat form grossesseRépétitions ball: 3 sets of 12-15 reps
Description: Back to the wall, resting on a ball, move your feet in order to provide good stability. As you inhale, bend your knees until your thighs and legs form a 90 degree angle. Return to your original position while exhaling.
Warning: bend your knees, you should be able to see the tips of his shoes. If this is not the case, stop and move his feet a little.
Trunk flexion, sitting on a ball
Trunk flexion after grossesseRépétitions form: 3 sets of 15-20 repetitions
Description: Sitting on a ball, hands on either side of the head and feet flat on the floor. As you inhale, make a slight extension of the trunk. Return to your original position while exhaling.
Warning: The more you are sitting in the back of the ball and more exercise will be difficult. We strongly felt towards the front of the ball recommend.
Motivational minute
Who says pregnancy also says weight gain. While the temptation to go for the diet is great, the game is not worth the effort! Instead of will eliminate four weeks it took nine months to build, time and date clear objectives that bring you back your weight in a healthy and sustainable way. Note that the most important thing is not the weight it will have in three days, but rather in three years.