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孕妇如何做低强度的有氧运动年宵

发布时间:2020-04-10 19:03:31
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虽然在家随着DVD健身也可以保持身材,但你最好还是选择专门为孕妇设计的有氧运动健身班。1是你会认识很多准妈妈,2是老师能够根据孕妇的特别需要而重新编排运动课程。如果你已经报名了针对普通人的有氧运动训练班,要让指导老师知道你已经了,并请他调剂那些对你来讲太剧烈的动作。 

需要注意的是,虽然低强度有氧运动合适在练习,但如果你的盆底功能不好,那末即便是低强度的有氧运动也可能致使漏尿。每周进行两三次以上的有氧运动也可能致使孕期漏尿。记住在运动时要收紧骨盆底肌肉,以避免发展成小便失禁。    在做有氧运动时,以下技能可以帮助你避免压迫关节:            不要突然性地快速改变方向            做弯腰的动作(动作不要太大)时,保持骨盆的稳定和重心            做抬膝盖的动作时,臀部保持水平,腹部向后收            不要在高举手臂时抬膝盖,由于这个动作会给你的下背部和骨盆关节造成不必要的压力。            孕初期怎么做有氧运动?    记得在开始有氧运动项目前请遵循安全运动指南。穿几层透气性好的衣服,这样可以在运动强度加大出汗时脱掉一些。有些女性喜欢在锻炼时监测心跳,但是仅仅观察心跳并不是好办法,由于怀孕期间心率的变动幅度是非常大的。最好的准则是如果你感觉没法顺畅自若地说话,那你需要放慢速度了。          孕中期怎样做有氧运动?    在有氧运动之前、有氧运动过程中以及有氧运动结束后都要多喝水。如果你不这样做,很可能会脱水,脱水可能致使肌肉抽筋和过早。            孕晚期怎样做有氧运动?   你愈来愈大的肚子可能妨碍你做一些动作。如果你弯腰或够东西很困难、不舒服的话,就要实事求是。如果你放轻松,在做适当的有氧运动时,你的心率也会保持正常。   

 


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