Exercising before preparing for pregnancy can help enhance physical fitness and improve fertility. The following are some muscles that can be exercised before preparing for pregnancy:
1. Core muscles: including abdominal muscles, psoas muscles, back muscles, etc., through abdominal, back and side waist exercises Strength training can enhance the stability and support of the core muscles, help maintain the stability of the abdominal and pelvic area, and prepare for future pregnancy and childbirth.
2. Glute muscles: including gluteus maximus and gluteus medius. Through strength training of the glutes, the strength and stability of the gluteal muscles can be enhanced, helping to maintain Stabilizes the pelvis, improves blood circulation in the pelvic area, and provides support for future pregnancy and childbirth.
3. Leg muscle groups: including thigh muscles, calf muscles, etc. Through strength training of the legs, the strength and endurance of the leg muscles can be enhanced, which is helpful for Improve the metabolic rate and blood circulation of the whole body, providing support and energy for future pregnancy and childbirth.
4. Chest and shoulder muscles: Strength training of the chest and shoulders can enhance the strength and stability of the upper body, helping to maintain good posture and pelvis Stable and provide support for future pregnancy and childbirth.
5. Spinal muscles: By stretching and relaxing spinal muscles, the flexibility and stability of the spine can be improved, helping to relieve low back pain and improve fertility. .
It should be noted that when exercising, you should be moderate and avoid overexertion to avoid excessive stress from having a negative impact on fertility. It is best to exercise under the guidance of a professional to ensure safety and effectiveness.
What muscles need to be exercised before preparing for pregnancy:
Before preparing for pregnancy, you need to exercise all your muscles, including the following key muscle groups:
1. Core muscle group: The core muscle group includes abdominal, waist and back muscles. These muscles are very important for supporting body stability and balance. . Core muscle training can be strengthened by doing planks, sit-ups, bridge exercises, etc.
2. Lower limb muscle groups: During pregnancy preparation, it is very important to exercise the lower limb muscle groups, because pregnancy will increase the burden on the lower limbs. Lower limb muscle groups include thigh muscles, calf muscles, and buttock muscles. You can strengthen the muscles of your lower limbs through exercises such as squats, mountain climbers, and leg presses.
3. Upper limb muscle groups: You also need to exercise upper limb muscle groups, including chest, before preparing for pregnancy.muscles, shoulders, back and arms. These muscle groups can be exercised through bench presses, push-ups, pull-ups, dumbbell exercises, etc.
4. Cardiorespiratory endurance: Before preparing for pregnancy, you need to have good cardiorespiratory endurance to cope with the physical changes and increased load during pregnancy. Cardiorespiratory endurance can be improved through aerobic exercise such as running, swimming, cycling, etc.
In addition, before preparing for pregnancy, you should also pay attention to maintaining body flexibility and flexibility. You can perform yoga, stretching and other activities to increase body flexibility. The most important thing is to develop an exercise plan that suits you based on your personal physical condition and health status, and exercise under professional guidance.
