Do skipping exercises before pregnancy
Skipping is a very flexible form of exercise. It is suitable for anyone, in any season, and in any place. It is a popular sport among everyone. It is beneficial for expectant parents to participate in rope skipping exercises before pregnancy to improve physical fitness and strengthen the body.
Skipping has no direct impact on fertility, but it can help enhance physical fitness and develop a healthy posture. Jumping rope, like any exercise, needs to be done step by step. At the beginning, jump in place for 1 minute. After jumping for 1 minute, you can do some relaxation exercises, rest for 1 minute, and then jump for 2 minutes. You can jump for 5 minutes after 3 days (jump for 2 minutes first, do some relaxation exercises, rest for 1 minute, and then jump for 3 minutes), and you can continue to jump for 10 minutes after 1 month. Pay attention to the speed when skipping rope. The speed can be slightly slower at the beginning, about 100 times per minute. If you still need to lose weight, the speed can be slightly faster, up to about 120 times per minute.
When skipping rope, you should wear high-top shoes with soft texture and light weight. Choose a venue with moderate softness and hardness. Do not skip rope on hard cement ground. Avoid heel landing when landing to prevent ankle and knee joint injuries.
If the couple participates in skipping rope at the same time before pregnancy and changes different rope skipping methods, the mood will be happier, the exercise will be more interesting, and it will be conducive to emotional harmony.
Before jumping rope, do leg, wrist, and ankle preparation activities. After jumping rope, you can do some calf stretching exercises.
Participate in jogging
Jogging is a relaxed, enjoyable and free exercise. If you want to lose weight before pregnancy, you can achieve your ideal weight through jogging. Conducive to pregnancy and eugenics.
Jogging will be effective no matter when you start it. You can run less at first, or once every other day. After a period of exercise, you can gradually increase it, and ultimately do not exceed 2,500 meters per day.
When jogging, your movements should be natural and relaxed, your breathing should be deep and rhythmic, and do not hold your breath. The running speed should not be too fast, do not sprint, and maintain a uniform speed. It is appropriate to not feel uncomfortable subjectively, not out of breath, not flushed, and to be able to talk while running.
If possible, it is best for the couple to run together.
Wear suitable, comfortable and elastic clothes and sports shoes and socks when running to avoid injuries during exercise. Some potential chronic injuries may affect pregnancy.
Avoid bumpy workouts before pregnancy. Experts suggest that excessive jolting will affect the secretion of hormones in the body. If a woman runs more than 48 kilometers a week, the menstrual cycle and ovulation pattern will change, which will affect pregnancy. Therefore, women should avoid jolting when preparing to conceive.
This article is provided by Baidu Reading and is excerpted from \”Three Months Before Pregnancy – Pregnancy Preparation Period\” Author: Wang Liru