Physical exercise guide for pregnant women

　　Pregnancy body exercise The following methods are appropriate:

　　one , do radio exercises:

　　Doing radio exercises is also a more suitable exercise method for pregnant women. You can do a few sessions every day after taking a walk or during exercise at work. In the first 3 months of pregnancy, do not do jumping exercises, and you can do a few less beats in each exercise to avoid excessive exercise, which may cause miscarriage. After 4 months of pregnancy, you can do the full set, but bending and jumping should be done for a few beats or even not done at all. In the later stages of pregnancy, not only do bending and jumping movements need to be reduced, but the rhythms of other sections also need to be properly controlled, but you can add some movements by yourself, such as moving your ankles, wrists, neck, etc. Don't make it too tiring every time. You can stop when you start to sweat slightly.

　　two ,walk:

　　You can take a walk after getting up in the morning and after dinner every day. The time and distance of the walk can be adjusted according to your own feelings, so as not to feel tired. Don't walk too fast when walking, but walk slowly to avoid shaking the body too much or causing fatigue. Pay special attention to it in the early and late stages of pregnancy.

　　Clothes should be easy to move around, and the heels should not be too high. It is best to wear soft-soled sneakers. Pay attention to summer or winter Heatstroke prevention , cold protection. Do not go for a walk in heavy fog, rain or snow to avoid accidents. Before taking a walk, you should carefully consider the route and avoid places with lots of cars, people, steps and steep slopes. When walking, be aware of vehicles, pedestrians, and children playing around you to avoid being knocked down. When you feel a little uncomfortable while walking, you can find a safe and clean place to take a short rest, and then turn back. During the walk, you can also move your limbs at the same time and perform various exercises.

　　3. Foot exercises:

　　Sit on a chair or bedside with your legs perpendicular to the ground and flat on the ground with your legs together.

　　Lift your toes upwards, and after taking a breath, return to normal position again.

　　Four , do pregnant women’s gymnastics:

　　There are many benefits of doing calisthenics for pregnant women. Can prevent waist and leg pain caused by weight gain and changes in center of gravity ； It can relax the muscles of the waist and pelvis and prepare for future childbirth. fetus Be prepared to pass through the birth canal smoothly； It can also enhance self-confidence and be able to calmly cooperate with the doctor during delivery so that the fetus can be born safely. When doing exercises, the movements should be light and gentle, and the amount of exercise should be enough so that you don't feel tired. You should insist on doing it every day. If there are signs of miscarriage, you should ask your doctor before deciding whether to insist on it. You should empty your bowels before doing exercises.