Exercises in the first trimester of pregnancy: relaxation techniques

Relaxation techniques improve breathing and concentration, relieve daily stress, improve health and help liberate the mind from emotional stress. This can be particularly useful during labor and delivery. Yoga also helps control breathing and is an excellent means of stretching Stretching - Get a wasted no time   and strengthen the muscles.

Yoga affects both the body and the mind, resulting in muscle tone, and gives you a sense of renewal, peace and tranquility. There are many varieties of yoga Yoga - the way to preserve youth and health of skin . Some of the popular styles - a Kundalini yoga, which focuses on breathing techniques and meditation Meditation and women's health , Iyengar yoga, which focuses on posture, coordination and balance, and power yoga, which includes exercises to develop strength and endurance. During the second or third trimester, your doctor may advise you to refrain from certain yoga poses, such as those that require lying flat on the back.

Pamper yourself with a massage. It will help relax tense muscles, calm the nervous system, increase blood flow and relieve the discomfort that can accompany pregnancy. Some studies suggest that massage may even strengthen the immune system.

Daily exercise program

Start watching and reducing the pelvic floor muscles as hard as you can, count to ten and relax.

Repeat the cut, and bring to a five cuts.

Starting with five cuts, aiming to make 25 to 50 contractions, straining muscles as much as possible. These approaches can be distributed throughout the day. You can try another approach, standing at a traffic light, sitting in front of the TV or at any other time.

Training with heavy lifting

Using gravity to increase muscle tone and strength, you can bring great benefit to the body during pregnancy, childbirth, and after them. You can raise the free weight, engage in at the gym, or a combination of both. If you are already doing so, think about how to work with a lighter weight and increase the number of repetitions to avoid injury due to lifting too much weight. Be sure to consult with your doctor before starting a new exercise program.

If you exercise with weight lifting during pregnancy, you need to avoid stress, which closes the airway. This tension often unconsciously performed during weight lifting. Such stress increases the pressure in the abdomen and the pelvic floor and can be risky during pregnancy. Your breathing should be smooth and continuous, you should breathe in and out without a breath.

Lifting weight, control their movements and avoid jerky movements that may cause injury. Do not lift a heavier weight than the one to which you are willing. Pregnancy - not a time for sporting achievements. Be sure to rest for 60 seconds between sets.

What can we expect during the first trimester

• Second month

By this time, you can already notice some changes in the body. For some women it is a time of great weakness. Although exercise may seem exhausting, they are important, and can even reduce your weakness. Success lies in the regular classes. Even a 20-minute daily walk around the house will help you feel better, strengthen the heart and lungs, tones muscles, and stimulate the production of natural pleasure hormones (endorphins). Just make sure your doctor approves your chosen form of exercise, and do not overload. Moderation - the key to success.

• Third Month

During this period of pregnancy, you may find that having become as easy as before pregnancy. If you feel tired, you try to do light exercise or stretching, reducing the usual level of their training. You can determine the level of load, making sure that you can safely talk without interrupting breathing. Also, be sure to stretch before and after class, and drink plenty of fluids. At this stage of pregnancy, many kinds of fitness are considered safe - jogging, swimming, aerobics low intensity, dancing, exercise with weight lifting. You will need to stop these kinds of loads, or replaced towards the end of pregnancy, so now is the time to learn from them the most good.

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