Gym tips, når du er Pegnant

Må ikke annullere din gym, når du er gravid. Du ca altid nyde dine gym træning, mens gravid. Din graviditet træning burde være om at opretholde fitness, snarere en forbedring, gradvist at reducere modstandsniveauer når din graviditet skrider frem. Forvent at blive på ca. 70% af jeres respektive før graviditeten niveauer i slutningen af din respektive tredje trimester – Det er langt bedre at satse på yderligere gentagelser og lavere vægt.
Cardio og styrke øvelser er gode for dig personligt og godt for barnet også – men ligesom andre motion, mens gravid, tilpasse din rutine når din baby bump bliver større. Hvis en øvelse eller hjerte-maskine inde i gymnastiksalen ikke føler sig trygge, simpelthen gå videre og tjekke en særlig øvelse.

”Sæt farten ned, når din bump bliver større – selv en hurtig tur på løbebåndet vil pleje dit hjerte pumpning, dit blod cirkulerer og også dine muskler stærke! ”

Opretstående cyklus for gravide kvinder

Cykling når gravide er en god lav effekt aktivitet, der er sikkert at fortsætte hele graviditeten – en statisk gym cykel er ideel øvelse for gravide kvinder, med ingen problemer omkring balance eller trafik.
Indstil sædet mod den korrekte højde, ved hjælp af sædet niveau inden for din hofteleddet, når man står ved siden mod cyklus. Dine knæ skal have en svag bøjning i det laveste punkt, når du pedal og prøve at skulle undgå at støde din bule i det bedste punkt, når du pedal.

Anvender et løbebånd, når gravide

There’s no reason to prevent employing a treadmill while pregnant. Expect to decelerate when your bump gets bigger and ease up when you have to, even when this means a quick walk instead of running. Care your shoulders relaxed and also your arms swinging near the side of the body with a 90o angle to avoid bumping your breasts while you run.

Employing a step machine when pregnant

The step machine is fine to incorporate included in your pregnancy workout too ! Cut back your time and effort upon the stepper and reduce your intensity levels when your pregnancy progresses. Maintain an upright posture and when you experience any pelvic pain when employing a step machine – simply stop !

Cross or eliptical trainer

Cross trainers are a coffee impact machine and ideal for pregnant women, particularly if you’re a skilled user. Keep a comfortable speed and reduce your stride length in case you experience any pelvic discomfort. Holding the handles towards the side of the body in preference towards the front can help you maintain an upright posture.

Recumbent cycle during pregnancy

There’s no impact having a recumbent bike and a few women prefer the extra support provided for the lower back. When your baby develops it could become difficult to cycle along with your knees in alignment, producing the recumbent bike less comfortable but do what works best for you personally.
Whether you favor to cycle sitting up or sitting back, gradually reduce your speeds during the next and third trimesters – it’s far better to enjoy regular exercise while pregnant than try to meet or beat your pre-pregnancy targets.

Rowing machine

Whilst a rowing machine is a superb low impact machine it could be difficult to obtain on and off throughout the latter stages of your respective pregnancy and also your bump is prone to fall into the way in which. Reduce intensity when your pregnancy progresses and when your thighs begin to touch your abdomen whenever you row, it’s time to prevent.

Here some advice to become concerned

1. Warm up and cool down- it’s much more important when you’re exercising for two ! Warming up increases your heart rate, raises the temperature of your respective muscles for optimum flexibility and dilates your blood vessels so your muscles are very well supplied with oxygen. Failing to chill down properly can often make You are feeling lightheaded, so it’s crucial to allow the body to gently go back to normal after your pregnancy exercise session
2. If an exercise feels uncomfortable, or makes You are feeling from breath or dizzy it’s time for them to decelerate or stop.
3. Wear well-fitting supportive maternity gymwear – not simply for the own self-esteem but to carry your baby bump securely.
4. Stay hydrated – keep that water bottle handy throughout your workout !
5. Hvis din gym er udstyret ud sammen med hjerte-kar-maskiner sige for eksempel en klatrere eller ski sporudstyr vi måske kun anbefale dem kun til erfarne brugere – og lige under den allerførste og tidlig andet trimester.
6. Tal med instruktører med din gym om at tilpasse dit program for at arbejde ud, mens gravid.
Selv om der er ingen grund til at forhindre at udøve når gravide (forudsat du har ingen sundheds- eller medicinske problemer) aktiverer dine fitness-instruktører forstå, at du forventer. Og når du har nogen bekymringer om dit helbred eller graviditet, diskutere dine motion planer sammen med din læge eller jordemoder.