Weight training in pregnancy

TRAINING WHILE PREGNANT FT. MICHA ZAMORA (January 2019).

Anonim

training with dumbbells or dumbbells or Other weights strengthen and shape the muscles and promote endurance - helping to better cope with the birth. Nevertheless, you should pay attention to a lot during training.

What weight training is allowed during pregnancy?

If weight training has always been part of your athletic routine, then you do not have to stop it during pregnancy. But if you've never done that before, you should not necessarily start with it now.

You may be training with less weight now. As long as you take care, regular exercise is a sure way to strengthen your muscles and improve your posture. It can also reduce pregnancy problems and make it easier to give birth - simply because you are in good shape.

Since you are pregnant, you should avoid certain positions. For example, the Valsalva maneuver (exerting pressure while holding the breath), as this increases the pressure in the abdomen and can increase or adversely affect the blood pressure. This often happens automatically when trying to push heavy weights. To avoid this you should work with lighter weights and do more repetitions. In general, you should exhale during training during the effort and not hold your breath.

It is also advisable to talk with your doctor, midwife or specially trained physiotherapist before beginning your exercise program to ensure that you can exercise without worry during pregnancy. Follow the safety recommendations before starting a fitness program during pregnancy.

First Trimester

You can probably continue your existing program as usual. But pay attention to your technique. When lifting weights, use slow, controlled movements instead of momentum.

To help prevent injuries to your joints that are loosened during pregnancy by the pregnancy hormone Relaxin.

Second Trimester

With the beginning of the second trimester, you should stop lifting weights. Do the exercises while sitting, as you now have a larger volume of blood. The blood vessels are affected by the pregnancy hormones and you are more susceptible to varicose veins and blood collections in your lower limbs. This can cause dizziness by lowering the blood pressure.

Third Trimester

Take the same precautions as in the first and second trimesters. Also, do not pick up any weights from the ground or swing them over your head.

Take care not to put weight on your stomach. Maybe you better do elastic band exercises now, it's easier and not that risky to hurt yourself.

Recommended Exercises

Military Pruning (1st and 2nd Trimester)

Sit upright on the edge of a sturdy chair, knees bent, feet - about hip-width apart - firmly on the floor. Hold in each hand a dumbbell (weighing between 0, 5 and 2, 5 kilograms). With the palms facing inwards, lift the dumbbells up over your shoulders and then lower them back to shoulder level. Hold the number of repetitions low, take a little break and then repeat the run. Remember to feed your abdominal muscles and squeeze your shoulder blades together. Be sure to breathe regularly and rhythmically.

Tip : If you need more grip, you can lean against it.

Rowing

Sit upright on the floor, legs outstretched, knees slightly bent. Place a turn rubber band with appropriate resistance around your feet and hold each end in one hand. Keep your bent elbows close to your body, your palms facing each other. Pull the band around your hips by inserting your mid back muscles until your elbows are behind you. Remember to feed your abdominal muscles and tighten your shoulder blades. Breathe rhythmically and regularly.

Tip : Do not lean forward. If you need more resistance, you can shorten the band. Use the chair if you need more support.

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