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怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

文章目录

一、 怀孕什么时候能练瑜伽
二、孕妇练习瑜伽的好处
三、 孕妇练习瑜伽可以练什么姿势

怀孕什么时候能练瑜伽

1、怀孕什么时候能练瑜伽

怀孕1-3个月的时候,胎儿胎位不稳,这个时候孕妇最好还是静养。所以在怀孕的前三个月,孕妇最好不要做运动孕妇应当多休息,全面补充营养,这样对宝宝的身体发育比较有益。孕妇可以慢慢散步,防止剧烈运动导致流产。

怀孕3-7个月时可以做适量的瑜伽运动。这一时间段,胎儿各方面发育已经比较稳妥,孕妇可以通过做一些比较简单的动作来放松身心。在做瑜伽运动的时候如果有任何的不适,都要立刻停止,及时就医,以孕妇和胎儿的安全为重。怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

2、孕妇练习瑜伽的注意事项

2.1、控制瑜伽训练的次数

如果孕妇一开始就是比较有规律地运动,身体状态比较好的话,那么瑜伽训练只要一周三次就可以了。但是如果之前没有规律地运动,那么孕妇要保证每天训练半小时。

瑜伽训练的次数要根据孕妇自身的身体素质考虑,如果孕妇容易感觉到疲劳的话,那么只要保证每周训练2次就可以了。

2.2、控制瑜伽训练的强度

怀孕期间,女性的运动强度不能太大,需要把握好强度。如果孕妇瑜伽强度过小,对孕妇健康起不到作用,强度如果过大的话,有可能伤害自己和孩子。孕妇可以通过测算心率或者讲话来评测是不是训练强度过大了。

2.3、控制瑜伽训练的时间

孕妇每次运动时间最好在15-30分钟,少于15分钟的话,孕妇运动量不够,对胎儿和自身健康并没有多大的改善;如果超过半个小时的话,孕妇运动时间过长,对身体也会造成比较大的压力。

孕妇在怀孕的4-6个月内,可以相对增加运动的强度,但是之前和之后运动时间都不宜超过半小时。

3、孕妇练完瑜伽后的禁忌

3.1、练完之后不要立刻蹲坐着休息。练完瑜伽之后立刻蹲坐着休息会影响血液循环,不利于消除疲劳以及体能的恢复。

3.2、不要立即吃饭。练瑜伽时全身都处于比较兴奋的状态,而且血液也会进行重新分配,腹腔里面的血液会相对较少,所以练完瑜伽立即吃饭会增加消化器官的负担,引起功能紊乱。

3.3、不要立刻洗澡。瑜伽虽然经常会大面积出汗,但不宜立刻洗澡特别是热水澡,这样会使心脏和大脑供血不足,洗后会出现头晕恶心等情况,这对于身体健康方面是不宜的。

3.4、练完瑜伽不宜大量吃糖。有的人在剧烈瑜伽后觉得吃些甜的东西能缓解疲劳,而且觉得比较舒服就以为瑜伽后可以吃甜食,其实练习瑜伽后喝太多糖水或吃太多甜的东西反而会使人感到倦怠、食欲不振,而且也会影响体力的恢复。因此,剧烈瑜伽后最好少吃含糖多的食物,应该吃得清淡一些。

孕妇练习瑜伽的好处

1、提高身体素质

适当的瑜伽运动能让孕妇变得更灵活,并帮助提高孕妇身体的平衡感。相信很多孕妇在怀孕时,都会感到身体不易平衡,因为容易受到胎儿影响。而练瑜伽正好解决这一难题,让孕妇变得灵活,活动起来更方便。此外,瑜伽运动还能锻炼孕妇的心肺功能,提高孕妇的身体素质。

2、改善孕期不适

孕妇工作时容易感到压力大,由此出现失眠、便秘、胀气等症状,而通过练瑜伽,可以舒缓压力,让身心放松,帮助缓解孕期不适症状。

3、帮助日后顺利

为日后分娩顺利,孕妇需要不断锻炼腹部和腰部肌肉,而练瑜伽是最简单有效的方法,可以让孕妇腰腹部肌肉增多,帮助生产时打开骨盆,方便生产。

4、调整身心促恢复

孕妇在怀孕期间容易出现不良情绪,需要不断进行自我调节。如果情绪不稳,难以调节,可以通过练瑜伽来达到放松的状态,以此调养身心。怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

孕妇练习瑜伽可以练什么姿势

动态倾斜桥式:身体克服重力向上抬起能增强腿部、臀部和背部的力量。

工匠俯首式:这个温和的前弯灵活髋部,伸展内侧腿肌和腹股沟部位

提肛契合法:增强处于尾骨和耻骨之间的盆腔底肌,也帮助预防孕妇常见的痔疮,这种技法在整个孕期都应该练习。

婴儿式:婴儿式是个非常舒适、静态的姿势,有助于消解后腰的僵硬。若前额贴地有难度,就枕在相叠的双手上,你还可以将腿分开给肚子多些摆放的空间。(注意:前额下会垫结实的枕头而不是瑜伽砖)怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

猫伸展式:随着胎儿的逐渐成长,可做幅度较小的动作以免过度伸展。这个姿势有助脊柱富有弹性和背肌的强壮。

单腿交换伸展式:练习时,您可以在脚上绕根带子,躯干弯至45度角(或更小的幅度)便行。这个前弯式帮助保持双腿的柔韧性。


Article catalogues

First, when can I practice Yu Ga
Two. The benefits of practicing yoga for pregnant women
Three. What posture can pregnant women practice in yoga

When can I get pregnant to practice Yu Ga

1. When can I practice Yu Ga

At 1-3 months of pregnancy, the foetal position of the fetus is unstable. Therefore, in the first three months of pregnancy, pregnant women are advised not to exercise. Pregnant women should have more rest and complete nutrition supplement, which is beneficial to the baby's physical development. Pregnant women can walk slowly to prevent strenuous exercise leading to miscarriage.

When you are 3-7 months pregnant, you can do some yoga exercises. This period of time, all aspects of fetal development has been relatively stable, pregnant women can do some relatively simple movements to relax the body and mind. If there is any discomfort in doing yoga exercise, should immediately stop, timely medical treatment, pregnant women and fetal safety as the most important. 怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

2. Practice yoga for pregnant women

2.1. Control the number of yoga training

If a pregnant woman starts out exercising regularly and is in good physical condition, then yoga training can be done just three times a week. But if there is no regular exercise, pregnant women should ensure that they train for half an hour every day.

The number of yoga training should be considered according to the physical quality of the pregnant women. If pregnant women feel tired easily, so long as they can be trained 2 times a week.

2.2. Control the strength of yoga training

During pregnancy, the intensity of women's exercise can not be too big, so we need to grasp the intensity. If pregnant women Yoga intensity is too small, pregnant women's health does not play a role, if the intensity is too large, it may hurt themselves and children. Pregnant women can assess whether the training is too strong by measuring heart rate or speaking.

2.3. Control the time of yoga training

The best time for a pregnant woman to exercise is 15-30 minutes, less than 15 minutes, and there is not enough exercise for the pregnant woman to improve the fetus and his own health. If more than half an hour, the exercise time of the pregnant woman is too long, and the body will also cause a lot of pressure.

Pregnant women in pregnancy within 4-6 months, can relatively increase the intensity of exercise, but before and after the exercise time should not exceed half an hour.

3. A pregnant woman's taboo after practicing yoga

3.1. Do not sit down and rest immediately after the practice. After sitting yoga, sitting down immediately will affect the circulation of blood, which is not conducive to the elimination of fatigue and physical recovery.

3.2. Don't eat immediately. When practicing yoga, the whole body is in a state of excitement, and the blood will be redistributed, and the blood in the abdominal cavity will be relatively small, so eating immediately after yoga will increase the burden of digestive organs and cause dysfunction.

3.3, do not take a bath immediately. Although yoga is often a large area of sweating, but it is not appropriate to take a bath in particular, especially hot water bath, so that the heart and brain blood supply is insufficient, after washing will appear dizziness and nausea and other conditions, which is not suitable for health.

3.4, it is not appropriate to eat a lot of sugar after the practice of yoga. Some people feel that eating some sweet things after severe yoga can relieve fatigue, and feel more comfortable to think that yoga can eat sweet food. In fact, drinking too much sugar water or eating too many sweet things after practicing yoga can make people feel tired, poor appetite, and also affect the recovery of body strength. Therefore, after vigorous yoga, it is best to eat less sugar and eat more lightly.

The benefits of practicing yoga for pregnant women

1, improve the physical quality

Proper yoga exercise can make pregnant women more flexible and help improve the balance of the pregnant woman's body. I believe that many pregnant women will feel that their bodies are not easy to balance when they are pregnant, because they are easily affected by the fetus. Yoga is a good solution to this problem, which makes pregnant women more flexible and more convenient to move. In addition, yoga exercise can exercise the cardiopulmonary function of pregnant women and improve the physical quality of pregnant women.

2. Improve pregnancy discomfort

It is easy for pregnant women to feel stressed when they work, and there are symptoms of insomnia, constipation, and flatulence. By practicing yoga, it can relieve the pressure and relax the body and mind, helping to relieve the symptoms of discomfort during pregnancy.

3. Help the day to go smoothly

In order to give birth to a smooth delivery, pregnant women need to continue to exercise their abdomen and waist muscles, and yoga is the most simple and effective way to increase the waist and abdomen muscles of pregnant women, to help the production of the pelvis, convenient for production.

4, adjust the body and mind to promote the recovery

Pregnant women are prone to bad mood during pregnancy and need to constantly adjust themselves. If the mood is unstable, it is difficult to adjust. Yoga can be used to relax and improve the body and mind. 怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

What posture can pregnant women practice in yoga

Dynamic tilt bridge: the body can overcome gravity and lift up its legs, buttocks and back.

Craftsman's bowed head: this gentle front bend flexibly hip, extending medial leg muscles and groin parts.

Anal lift is legal: Enhance the pelvic floor muscle between the coccyx and pubis, and also help prevent the common hemorrhoids in pregnant women. This technique should be practiced throughout pregnancy.

Baby type: Baby style is a very comfortable and static posture, which helps to resolve the stiffness of the back. If your forehead is hard enough, you can put your legs on your hands and put more space on your stomach. (Note: a pillow with a strong pillow under the forehead instead of a yoga brick) 怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga

Cat stretching: with the gradual growth of the fetus, smaller movements can be made to avoid over stretching. This position helps the spine to be elastic and strong back muscles.

Single leg swap stretching: when you practice, you can take the belt around your feet and bend your torso to 45 degrees (or even smaller). The front bend helps maintain the flexibility of the legs.

怀孕什么时候能练瑜伽 - When can I get pregnant to practice Yu Ga:等您坐沙发呢!

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