Pregnant sports with your personal trainer

Two lines in a pregnancy test at home, a heartbeat heard on ultrasound and suddenly your world has changed: you are pregnant! You certainly started making more worries and weighing your decisions carefully, all to protect your baby as much as possible. You could be asked and how you should proceed on movement and effort and whether to practice a sports in pregnancy It is beneficial or risky. Human specialists explain how you should proceed safely, but also in shape!

How sure is it to do sports in pregnancy? The short answer would be: it is not only safe, but also recommended, but under certain safety conditions. The principle you should guide yourself during this period is the following: what is beneficial for the mother is good for the baby. The same goes to practice physical exercises during pregnancy. For the mother, the practice of a sport has the following advantages:

• control weight gain;
• reduce the risk of gestational diabetesespecially in overweight or obese women;
• Keeps you in shape and increases resistance.

In addition, the movement during pregnancy helps pregnant women to prevent or Manage the pain inevitable during labor.

Sports in pregnancy and mental well -being

In addition to all these advantages, regular physical activity during pregnancy also contributes to the mental well -being of future mothers and can reduce depression AND anxiety during the period postpartum.

In addition, women who exercise during pregnancy can recover faster after birth. You can know more about this theme in the article Sport after birth: how to recover for movement.

International Health Guidelines in pregnancy recommend practicing a Moderate physical activities time 20 until 30 minutesIn three or seven days a week, during pregnancy. The safest is to avoid training more than 45 minutes. And this is for impede hypoglycaemiarespectively the level of glucose in the blood decreased.

Since you can start practicing sports in pregnancy

If you want to start a movement program, it would be better to contact a personal trainer who knows how to do it Adapts exercises For this period. Will take into account both Hormonal changesas well pregnancy in which you are, to create a Personalized training plan. This recommendation is valid if you want to practice pilates, yoga, swimming or fitness.

Making sports under the supervision of a personal trainer is all the more important since the first quarter of pregnancy is a sensitive period, in which there is a Increased risk of abortioncompared to the subsequent pregnancy period.

Therefore, when making and implementing the training plan, Coach Human Fitness takes into account if:

• You have a story of spontaneous abortion;
• You have a toxic pregnancy or not;
• The level of activity you had before getting pregnant
• Peculiarity of your body

By involving the entire team of specialists from the human fitness clinic, we make sure to respond precisely to your specific needs and the results will be quickly visible, with long -term effects.

Sport in pregnancy: ask the doctor for advice

Even if the training plan is customized for your needs and your body, it is better to ask and Advice of the doctor before starting to move.

If everything is fine and you can start practicing a sport in pregnancy, we are waiting for you in the room! To begin with, a human fitness coach helps you to do it Correct the posture of your body. This will significantly reduce back pain. Will also teach you to You are aware of the breath And to manage the effort and stress to which the body is subjected, when you are pregnant.

Importance of heating when you do sports in pregnancy

Whether you want to move to the gym or home, do not start the exercises passing The heating phase. It is absolutely necessary for any physical activity to begin heating the muscles to avoid injuries. And this is whether you are pregnant or not. The ideal is a Start Led by a specialist And don’t try anything new alone during this sensitive period. Wrong movements can create health problems and endanger the child.

Therefore, for an efficient and easy to do heating you can start by turning your head twice on the right, twice on the left, up to the numbers eight times. Doubles the movement and tries to move away a little. It elaborates the same by moving the head in front and behind. Careful! Do it only if you have healthy cervical columnwithout deficiencies that limit movements.

Subsequently, even in heating, our specialists advise you to work the muscles trapeze and shoulders. You have to make big rims and pull a lot on the back and down. Elongated then the arms in front. Open the chest as much as possible and keep the rest of the body in front. Do not completely return from the chest, but only from the arms. As, Open the chest and the shouldersAll twice, reaching a total of eight times. It continues to make great circles, as wide as possible, without bringing the trapeze to the throat. Then lower your shoulders down, eight times, back eight times, alternatively.

Personalized exercises based on your flexibility

Subsequently, both arms move on the front and both arms on the back. When you’re done, shake your arms. It inspires and expires.

If flexibility and general health status allow it, he continues flexionBut with Back straight. Folded towards the front and then, slightly on the back. You can help you from a wall to use like support point. You can then heat your back and feet. Later, on inspiration, lie on the ceiling as much as possible. Then, upon expiryGo down as much as possible. Regardless of the level, you shouldn’t reach the ground. Do this exercise eight times.

Sports in Task: types of exercises performed in the gym

After this minimum heating, you can start training, safely. Here are some exercises that you can practice during pregnancy:

• exercise for the interior of the thighs;
• exercise for The outside of the thighsrespectively the muscles of the buttock;
• exercises for the rear area;
• exercises a Helcometer;
• exercises for trapeze.

Watch the next video with Nicky Matei – Coach Human FitnessShe herself pregnant, to see how these movements should be performed, with the help of the equipment in the room. See, step by step, how to take the heating presented above and then go through all 5 the businesses recommended for the first trimester of pregnancy.

Exercise for the internal side of the thighs

The first exercise is recommended the interior of the thighsThis is a «Problem» area. The personal trainer can help you adjust the device based on the level you can start, respectively According to your flexibility. Try not to support you. And this to activate everything that means median belt and not arise your back. The pressure is not required. You can support the handles on the side. Don’t forget saddle inspire and exhale.

Exercise for buttocks

The next exercise is for the buttocks, respectively for the exterior of the thighs. Put the heels
Between the two supports of the device and removes the chest forward. Note the same rule: Try not to push you
in the back and use the support provided by the backrest. It pushes the buttock in the seat. Do all this as you inspire and exhale. Push your knees to the outside and try not to get up at all. I have to Listen to the whole movement in the buttocks.

Exercise for the rear area

If you arrived here, congratulations! You can move on to a higher level of difficulty and efforts. You will work more in the back area. Here, very important is The execution technique. Make 2-3 steps on the back, shoulders, remove the chest, the belly to the lumbar. Inspire. At the deadline, he pulls everything possible on the chest. In particular, now I only work the back musclesIn principle, we don’t weapons. The arms are practically only the levers.

Elulometer exercises

The exercises performed with the help of the elimeter have the role of working on the back muscles. Capture the Elulometer bar using the distant socket, carefully not to force the trapezoid area. Try not to compensate for trapez or weapons, but a Work in the area on the back. At the same time, it is deeply inspired when you lift the bar and expires when you pull the bar. You can return to the previous video for a better exercise.

Exercise for the trapeze area

The last exercise is the one with which a pulley is used. Therefore, remove the bob in front and the belly to the lumbar. Supported with a bar and a wall or device, depending on what you have available. Take a step in front, support and buttocks as much as possible, in the back. From here, inspire and expire as much as possible. Great attention! Do not compensate from the rear, from the trunk, from the foot. Try only to stabilize the movement and activate as much as possible.

You can practice these exemplified exercises above without any problem, from the first trimester of pregnancy. They I’m safeIt is not activated e I do not put direct pressure on the abdomen. You and the child will be energized in shape, without endangering yourself as you move.

Don’t forget! Pregnancy is the first step on the long journey that awaits you in your parents’ lives. Let normal physical activity become a quality time dedicated to your health, a new lifestyle. For greater safety, do sports under the supervision of a personal trainer.

He asks for expert specialists from the Team of the Clinic for Human Fitness. Plan yourself a 0771 600 700!