Spordisaal Tips Kui te olete Pegnant

Ära tühista oma jõusaali, kui olete rase. Te ca alati nautida oma jõusaalitreeninguid raseduse ajal. Teie raseduse treening peaks olema umbes säilitades fitness pigem paranemist, vähendades järk-järgult vastupanu tasemed kui teie rasedus edenedes. Oodata, et saada umbes 70% oma vastavate raseduseelset taseme lõpus oma vastavate kolmandal trimestril – See on palju parem eesmärk täiendavate kordusi ja madalama kaalu.
Südame ja tugevus harjutused on väga isiklikult teile ja hea, et laps liiga – kuid nagu teised kasutamise raseduse ajal, kohandada oma rutiinse, kui teie laps keemistsentrid muutub suuremaks. Kui harjutus või südame-masina sees jõusaal ei tunne end mugavalt, lihtsalt minna ja vaadata läbi spetsiaalse kasutamise.

“Aeglasemalt kui teie kühm muutub suuremaks – isegi kiire kõnnid jooksulint hoolitseda oma südame pumpamine, veres ringlevate ja ka oma lihased tugevad! “

Upright tsükli rasedatele

Jalgrattaga, kui rase on hea väike mõju tegevus, mis on ohutu jätkata kogu raseduse – staatiline jõusaal bike on ideaalne harjutus rasedatele, kellel ei ole probleeme ümber tasakaalu või liiklust.
Reguleerige istme suunas õigele kõrgusele, kasutades istme tasandil oma puusaliigese seistes kõrval poole tsükli. Teie põlved peaksid olema kerge painutada madalaim punkt kui sa pedaali ja proovige peaks vältima keemistsentrid oma kühm väga heade punkti iga kord, kui pedaali.

Kasutatakse jooksulint, kui rase

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. Juhul kui teie jõusaali kitted välja koos südame-veresoonkonna masinad öelda näiteks mägironijad või suusarada seadmed võiksime soovitada ainult neid ainult kogenud kasutajatele – ja lihtsalt ajal väga esimese ja varajase teisel trimestril.
6. Räägi instruktorid oma jõusaal kohanemist oma programm töötab välja raseduse ajal.
Kuigi seal on mingit põhjust takistada kasutamast, kui rase (eeldusel, et olete tervist ega meditsiinilised probleemid) ei võimalda oma fitness instruktorid aru, et ootate. Ja kui teil on mingeid probleeme puudutavad teie tervist või raseduse, arutada oma kasutamise plaanid koos oma arsti või ämmaemanda.