Strong muscles equal the easy child birth. Part One.
The special exercises will give force for the child birth, will strengthen muscles and will help to relax.
It is possible to train at home, also!
The child birth process demands the maximal pressure from a woman organism. But the nature is wise and provident & doesn’t leave the woman to the mercy of fate. There is a powerful emission of hormones during the moment of birth that gives organism additional forces.
However it will be better to take care of yourself, having achieved that by this responsible moment the body get a good form: playing sports during pregnancy facilitate process of child birth. The exercise which offered to you has developed Julia Tulper, the trainer of fitness for pregnant women who works in New York. If to be engaged on a regular basis, basic program will be quite enough for preparation to birth. It is the best kind of training for those women who carry themselves to unsportsmanlike type and don’t wish to visit special rates but who understand importance of preparation and are ready to do something for themselves and for the future child every day. It is not present other way simply - endurance, the fortress of muscles and force appears only as a result of regular trainings. Though the program is made specially for pregnant women, each future mum should consult necessarily to the doctor leading her pregnancy before starting to be engaged and should receive acknowledgement, that her condition allows to be engaged in physical exercises.
Eight exercises for the decision of three important problems.
Prophylaxis of complications during the pregnancy.
The organism which has reconstructed on child-bearing essentially varies. Mammary glands become more and harder, shoulder delay forward, which shortens muscles of a breast and extends muscles of a back. The back pain appears, in a nape, in a humeral belt. The articulate sheaves relax, the stomach increases, balance gets broken, and the woman can easily stumble and even can fall. It is much easier to resist to it, if muscles of a back trained. Besides it will be easier to lift and carry the baby in the future if during the pregnancy woman will strengthen muscles of a breast and a back.
The preparation for a hard problem is to help an organism during the moment of a birth. The basic weight lays down on internal muscles of a stomach, a pelvis and hips at this stage. Women feel weakened during child birth, often, because their legs get tired. A relaxation is a very important point: The woman should be able to relax and calm a body completely in order to gain strength for the next labour pains or the new period of birth.
1. Gain in strength for travail
Imagine that your umbilicus on an exhalation “goes on the lift” on a backbone. “Pull” it with effort, as though trying to rise, for example, on the fifth floor. Press a back densely to a floor. Carry out exercise 10 times successively 5 times a day. It gives forces for forthcoming child birth and facilitates postnatal reduction of a uterus till its former sizes.
2. Stretching of muscles
As it has been described in the first exercise, we are “going on the fifth floor”. Then we begin descent. On the fourth we do a stop, consider up to 30, and then come back to a ground floor. And about 10 times such way. Following exercise: beginning movement upwards, for 30 seconds “get stuck” on the second floor, then reached the fourth, a stop, descent. Repeat 25 times. Do this exercise 5 times a day.
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