Scientific exercise to enhance physical fitness (3) — yoga is conducive to the arrival of babies.
Yoga is an ancient form of exercise originated in India.
The process of practicing yoga is very wonderful.
It can help women practice from inside to outside, and make the body and mind harmonious and unified.
It is an excellent pregnancy preparation exercise.
Yoga is a good choice for pregnancy.
Scientific exercise Yoga is a very beneficial way to improve women’s fertility.
Yoga can promote blood circulation, accelerate metabolism, remove body waste, and help pregnant mothers detoxify.
In the process of practicing yoga, breathing is matched with the posture of twisting, squeezing, pulling and stretching of the body, which can massage internal organs, unblock blood and strengthen the functions of various organs.
Yoga can also stimulate glands that control hormone secretion and help regulate the endocrine state of pregnant mothers.
Persisting in yoga can improve the flexibility and flexibility of the whole muscle tissue of the pregnant mother and make adequate physical preparation for the pregnancy of the baby.
Yoga can also help pregnant mothers improve their mood and make you more calm, confident and optimistic.
Yoga sports intimate little tip pregnant mothers should practice yoga on an empty stomach, not immediately after eating or drinking.
For beginners who have not received formal training, it is best not to blindly practice yoga at home, especially challenging difficult movements, otherwise they are easy to get injured and the exercise effect is not good.
The key to yoga is to focus on your body and observe your physical reactions, such as whether your body is in a relaxed state? Is there a tension somewhere? Can you breathe deeply naturally? When practicing yoga, you should keep 3 ~ 5 deep breaths in each action.
After practice, you should feel happy physically and mentally rather than tired physically.
After practice, rest for at least half an hour before eating or bathing.
Half inverted “half inverted” of pregnant yoga “It is very suitable for pregnant mothers who have no experience in yoga.
It is not only simple and easy to learn, but also can.
Promote blood circulation and accelerate body metabolism.
Action 1: don’t put on the mat, contact the ground with your forearms and calves, support your body, and make your thighs and calves form a 90 degree angle.
With your forearms and forearms also form a 90 degree angle.
Action 2: slowly move the center of gravity of your body forward, step on the toes of your feet.
Touch the top of your head, slowly lift your hips, and straighten your legs.
Try to focus on your weight Keep your balance on your head and feet.
Action 3: adjust your breathing, keep the position of action 2 for a few seconds, lift your upper body, put down your hips, kneel down on the topic, take a rest for a while, and repeat the exercise.
Warm tips when doing action 2, avoid keeping the spine bent, and practice step by step.
In addition, pregnant mothers with high blood pressure, heart disease and high intraocular pressure should not practice this set of movements.
Tiger Yoga of good pregnancy yoga “tiger yoga” is especially suitable for pregnant mothers to practice.
It not only helps to open the chest and promote breathing, but also makes the lines of the waist, hips and legs tight.
Action 1: kneel, touch your hands and knees, form a 90 degree angle between your thighs and calves, straighten your arms, and keep your back as straight as possible.
Action 2: bow your head and back, lift your right leg to your chest, and keep your toes straight in the air.
Action 3: inhale, lift your head, press your back down, straighten your right leg and kick back, and straighten your toes.
Exhale, put down your right leg, and repeat 10 times after a short rest.
Repeat with your left leg.
Warm tips when doing this set of movements, you should pay attention to keeping your balance, avoid shaking back and forth, and keep breathing evenly.
Camel style of pregnancy yoga “camel style” is a classic yoga movement.
Regular practice can not only help relax the body and mind, but also effectively correct bad posture.
Action 1: kneeling, hands akimbo, knees open and hip width, feet upward, straighten the upper body, so that thighs and calves vertical.
Action 2: inhale, tilt your head back later, drive your spine to bend backward slowly, and try to keep balance with your thighs, hips and abdomen, with your head looking up.
Action 3: exhale, hold it with your right hand and keep up with your right foot, and slowly hold it with your left hand.
Inhale, raise Shang minister Xia’s initial position, and repeat 10 times.
Warm tips for beginners, if you can’t complete the action of grasping the heel, don’t force yourself, just let the spine bend naturally.
Feiyan style of good pregnancy yoga “Feiyan style” is the action of learning to take off from swallows, which helps to expand the chest, exercise the heart and lungs, and better relax the body and relieve fatigue.
Action 1: lie on your stomach close to the ground, lift your head and chest slightly, and put your hands naturally on both sides of your body.
Action 2 straighten your arms, spread them to both sides, palm down, and stretch your legs together.
Action 3: lift the head, chest and limbs up at the same time, keep it at the limit for 5 ~ 10 seconds, and repeat 15 times.
Warm tips: the key of this group of actions is action 3.
Pay attention to fully open the body, and the range of action is adjusted according to the physical condition-.