Women should develop a scientific fitness plan before pregnancy to improve their body\’s durability, strength and flexibility. Fitness should be started at least 3 months before pregnancy. This can make the body stronger, meet the requirements of pregnancy, and make life easier during pregnancy. Spend it more relaxedly. Women\’s fitness methods before pregnancy should conform to the characteristics of the female body structure. For women, their strength is small and their endurance is relatively poor, but their flexibility and flexibility are strong. Therefore, they should choose sports with lower physical requirements such as aerobics, swimming, jogging, and outings. At the same time, the above exercises are all systemic exercises with considerable exercise intensity, which can consume excess fat in the body, are beneficial to body shape and muscle development, and strengthen the body.
Exercise time before pregnancy should be no less than 15 to 30 minutes a day. On holidays, you can also engage in outdoor activities such as mountain climbing and outings.
You can also choose Tai Chi and yoga to adjust your mentality and relax your nerves. In addition, expectant mothers should do abdominal and pelvic floor muscle exercises.
The female reproductive organs are located in the pelvis, and the uterus is in the center of the pelvic cavity. The direction of female abdominal pressure is almost perpendicular to the plane of the pelvic outlet, so the pelvic floor muscles bear greater abdominal pressure. If the pelvic floor muscles are not strong enough, it will lead to malposition of the uterus and affect normal delivery. Therefore, you can choose sit-ups and levator exercises for exercise.
Avoid strenuous exercise. Some high-impact sports, such as football, basketball, tennis, horse riding, etc., may cause damage to the reproductive organs during the exercise, so you should stay away from them temporarily during the period of pregnancy preparation.
This article is provided by Baidu Reading and is excerpted from \”Three Months Before Pregnancy – Pregnancy Preparation Period\” Author: Wang Liru