Keeping silhouette and fitness a priority for most women. Most times however, they abandoned the movement and going to the gym when they become pregnant for fear of risks. This is still a wrong approach. Movement can keep your muscles toned, to help fight the pounds accumulated from month to month and prepare your body for birth. If tasks smoothly, there should be no fear in terms of physical activity.
Yet one should take the following security measures while doing any kind of workout:
- Avoid lifting weights while you’re lying on your back after the first trimester.
- Exercises can be done 2-3 times per week, with at least one day of rest between sessions to allow muscles to recover.
- 10 to 12 repetitions of an exercise are sufficient.
- Track your movements in a mirror to avoid any visible change.
- Use your breathing as an adjuvant.
- Expires when you lift and inhale lower.
- If an exercise causes pain, stop. If discomfort continues, do not hesitate to consult your doctor.
- Consult your doctor first which oversees the task before you grab the sport.
The increased resistance bands are the easiest option to practice. In addition, do not have to go to the gym, you can buy them from a sporting goods store and you exercise at home. Watch your breathing and limit yourself to 2 sets of 10-12 exercises.
For biceps, put the middle band in the leg and grab the two ends with your hands. Stretch and bend the elbows, bringing hands to the chest. You will feel the muscles tighten upper arms.
Start following exercise in the same position, with palms facing body. Extension, then close your thighs. Repeat 10 times, then bend your arms at the elbows until your fists reach the right shoulder. Remember to keep elbows close to body throughout the exercise.
For toning muscles of the chest, we suggest the following exercise: relying upon legs slightly apart, place hands on the frame of a door open on one side and the other not much above the chest. Pushing the strength in his arms, trying to lean back, then return to starting position. Remove any carpet or rug you could glide to your feet securely on the floor.
It’s time to work triceps. Standing, put one end of the resistance band under foot, then grab the other end with the hand bent backwards over the shoulder, and elbow above the head. Stretch and return a few times, then work with your other hand.
Is not that feel the tension in the back of the upper arm area?
Pass band in the back and grab it ends with a handful. Keep your hands in the right chest and then spread them out in a horizontal position. Use the breathing movements of corresponding light remember: breathe the extension, inspired comeback.
Abdominal muscles, but without to much pressure on the tummy, Sit on a chair or a ball for gymnastics. Place band under foot and leg stretches. Hold ends in each hand and let you easily back. Try to move only your hips to not push yourself too hard. Keep your back straight and stop in a position where you feel your abdominal muscles tight. Try to stay in this position until a count of 5, then return.