How to do aerobics during pregnancy

　　Pregnant mothers must have made sufficient preparations to welcome the arrival of new life before pregnancy. So, appropriate exercise during pregnancy can not only improve immunity, but also make delivery go more smoothly. So how to do exercise during pregnancy?

　　Aerobics during pregnancy:

　　1. Take long strides : Each step you take is just 1 to 2 feet wider than usual. At the same time, your arms should swing to a certain extent. It is best to swing them to the same height as your shoulders. Don't swing them loosely. The speed can be determined according to your own situation. If allowed, you can also do high-intensity exercises such as jogging.

　　2. Bounce and walk: When walking, after the heel touches the ground, consciously use the ankle to make the body bounce up. The arms should cooperate with the upward force. The amplitude of the bounce should be determined according to your own conditions. You can walk for 3-5 minutes every day when you think about it.

　　3. Single leg back : Hold the back of the chair with both hands, stand on one leg, step back with the other leg and place the toes on the ground, keeping the leg straight. Then use strength on your waist to lift the back leg upwards, pause for a while and then restore it. Repeat 10 to 20 times, 2 to 5 times on each side.

　　4. Breast expansion exercise : Stand with your feet slightly apart, hold your hands in empty fists, bend your elbows, and raise them to the same height as your shoulders. Place your fist in front of your chest, with the center of your fist pointing downwards, then use your shoulders to spread your hands as far as possible to both sides, pulling your chest. Do it continuously for 1 to 2 minutes, or you can do it while walking.

　　5. Pinball : Sit on a chair with your feet as wide apart as your knees. Clamp a rubber ball between your knees and clamp it firmly. Hold for 3 to 5 minutes, then relax and rest for a while, and do 3 to 5 times.

　　Benefits of exercising during pregnancy

　　1. Appropriate and reasonable exercise can promote the digestion and absorption functions of pregnant mothers, and can provide sufficient nutrition to the baby in the belly. When the time comes, they will have sufficient physical strength to give birth smoothly, and they can quickly restore their figure after delivery.

　　2. It can promote blood circulation, increase the oxygen content in the blood, eliminate physical fatigue and discomfort, and keep the spirit uplifted and the mood comfortable.

　　3. Can stimulate fetus The development of the brain, sense organs, balance organs, and fetal and respiratory systems.

　　4. It can promote the metabolism of the mother and the fetus, which not only enhances the physical fitness of the pregnant woman, but also enhances the immunity of the fetus.

　　5. When moving, the muscles and pelvic joints of pregnant women are exercised, which also creates conditions for smooth delivery in the future.

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