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Эффективная гимнастика для беременных 3 триместр Перейти к контенту
Окончательные месяцы беременности запросто можно сравнивать с марафоном: женщину беспокоят постоянные одышки, варикоз, бессонница, отеки и боли в спине – так, о каком спорте может идти речь?
Но, несмотря на все, именно благодаря фитнесу третий триместр становиться менее тяжелым. После того, как женщина выходит в декрет, ее жизнь постепенно замедляется: увеличенный живот отбивает у нее желание выбираться в свет, проделывать полезные для здоровья прогулки и вообще слазить с кровати. Не стоит пытаться вернуть бодрость второго триместра.
В третьем триместре все упражнения главным образом должны быть направлены на подготовку к скорым родам. Выполнять упражнения нужно очень тщательно и следить, чтобы нагрузка была умеренной. В третьем триместре фитнесс выступает в роли спасителя. Благодаря ему у женщины нормализуется давление, и проходят отеки, а также предотвращается развитие преэклампсии – практически самого опасного и в тоже время частого осложнения, которое возникает на последних месяцах беременности.
Последние месяцы беременности наиболее утомительные, некоторые женщины в этот период отдыхают до трех раз в день.
Кроме всего прочего гимнастика для беременных 3 триместр – это шанс на спасение от усиливающихся болей в спине и набора лишнего веса. Все это стоит тех двадцати или тридцати минут в день, которые нужно уделять упражнениям. В третьем триместре, как и во втором, нужно соблюдать определенные правила, которые будут приведены ниже:
Ни в коем случае нельзя заниматься фитнесом, если существует реальная угроза преждевременных родов или предлежащие плаценты. В случае если на тренировке вы внезапно ощутили боли в нижней части живота или на пояснице, головную боль и головокружение, то нужно прекратить занятия. При появлении выделений с примесью алой крови нужно немедленно звонить врачу. Аналогично второму триместру, сухожилья и связки сильно размягчаются в области лонного сочленения, как итог, возрастает риск получения опасной травмы. Поэтому не стоит злоупотреблять различными упражнениями на растяжение нижних частей тела (в особенности это касается незнакомых упражнений). В обязательном порядке нужно отказаться от опасных видов спорта, где существует угроза получения травмы. Нужно тщательно следить за дыханием. Все дело в том, что во время третьего триместра у беременных женин сокращается объем легких на целых двадцать процентов, что и провоцирует частую одышку. Многие женщины на завершающей стадии беременности страдают от жжения в области сердца и тахикардии. Естественно, при наличии таких симптомов нужно сократить кардионагрузки. Во время занятий пульс не должен превышать ста десяти-ста двадцати ударов за минуту. По возможности нужно перенести тренировки на дом. Такой срок всегда требует комфортных условий, возможности отдыха и чтобы вода с туалетом были всегда рядом. Соблюдая эти простые рекомендации можно уберечь себя и своего ребенка от опасных непредвиденных ситуаций и в значительной степени повысить эффективность выполняемых упражнений.
Нужны ли вообще физические занятия в 3 триместре?
Как уже упоминалось выше, на последнем триместре беременности будущие мамы все больше ощущают усталость, их живот с каждым днем все больше и больше увеличивается, а желание что-либо делать уменьшается.
Однако именно в эти заключительные 3 месяца беременности отдыхать лежа целыми днями на кровати нельзя, ведь на носу роды, а к ним еще нужно подготовить организм. Поэтому характер всех упражнений в значительной степени изменяется:
По мнению врачей физические упражнения на любом триместре полезны, так как от здоровья и самочувствия мамы напрямую зависит здоровье и развитие ребенка. Если с мамой все хорошо, то и малыш будет здоровым; Главная задача упражнений в 3 триместре — приведение всего организма в максимальный тонус (обеспечение подвижности и эластичности суставов, устранение отеков и болевых ощущений в области поясницы, предотвращение варикоза, гипертонии и изменения массы тела); Нагрузки в значительной степени снижаются, а резкие движения полностью исключаются; Все гимнастические упражнения для 3 триместра можно выполнять в домашних условиях, также можно посещать специальные занятия для будущих мам и заниматься там, вместе с другими беременными женщинами. Дополнительно можно посещать бассейн, ведь плавание это панацея от множества различных бед. Однако перед этим необходимо проконсультироваться со своим врачом.
Силовые тренировки Ведущие тренера по фитнесу утверждают, что женщины, которые сохраняют не менее пятидесяти процентов своих нагрузок в третьем триместре, рожают намного быстрее и легче. К тому же восстанавливаются они после родов также намного быстрее.
Стандартные отжимания от пола в третьем триместре можно заменить на отжимания от стены. Выполнять их намного удобнее, а возможность повредить плод исключена.
Наиболее подходящей тренировкой считается работа с легким весом – упражнения на подъем свободных весов (по два килограмма в одну руку). Выполнять их нужно сидя на фитболе. Благодаря мячу начинает двигаться все тело, а нагрузка на позвоночник уменьшается.
Если женщина предпочитает занятия в зале, то нужно отдавать предпочтения «сидячим» тренажерам: прорабатывать руки, спину и плечи. Если вы не знаете, как работать с фитболом, обратите внимание посмотреть следующее фото:
Важность прогулок в третьем триместре Нужно увеличить времяпровождение в парках, участить прогулки. К шестому месяцу подобные советы вызывают нервный тик, но все-таки в третьем триместре очень важны частые прогулки на свежем воздухе. Благодаря им у женщины нормализуется пульс и давление, а ребенок не сможет заболеть гипоксией. К тому же частые прогулки помогут женщине оставаться в форме.
Хотя бы раз в две недели нужно ездить за город и гулять по лесу, такие прогулки очень полезны и плоду, и будущей матери.
Если просто бродить по парку скучно, то можно превратить прогулку в отдаленное подобие тренировки: нужно чередовать быструю и медленную ходьбу, каждый раз выбирать новый маршрут и запасаться аудиокнигами. Вам также будет интересен видеоролик, в котором представлены эффективные упражнения для беременных во время третьего триместра.
Занятия Йогой В третьем триместре особенно важно уделить внимание пранаяме. Благодаря дыхательным упражнениям на йогу роды проходят намного мягче. Женщина сможет справиться со стрессом и испугом, кроме того боли будут не такими сильными, а главное, во время родов нормализуется сердцебиение.
Регулярные занятия йогой позволяют обуздать свое дыхание, что непременно пригодится во время родов. Бывали случаи, что женщины, тщательно готовившиеся к этому событию, рожали своих малышей не более чем за сто двадцать минут. Поэтому настоятельно рекомендуется обратить внимание на свое физическое состояние, и регулярно его улучшать.
Выполняя упражнение нужно выпрямить спину, насколько это возможно, и потянуться затылком вверх. Во время этого упражнения очень важно правильно дышать. Вытягиваясь вверх нужно глубоко вдохнуть воздух через нос, понемногу надувая живот, после чего надуть грудную клетку. Выдыхая нужно постепенно расслаблять сначала грудь, а потом живот. Около пятнадцати циклов помогут женщине избавиться от волнения и паники.
Эффективные упражнения для мягких родов Наиболее важными в третьем триместре считаются упражнения, направленные на укрепление и мягкое раскрытие таза. Упершись в стену спиной нужно слегка согнуть в коленях ноги и на выдохе постараться плавно прижать таз к стене, поднимая его вверх. Это упражнение нужно повторять каждый день по пятнадцать раз. Аналогичные действия нужно проделывать и в позе кошки: став на четвереньки, на выдохе нужно постараться максимально округлить нижнюю часть спины. Вдыхая воздух надо прогнуться в пояснице. Старые добрые приседания – прекрасное упражнение, которое нужно выполнять с ровной спиной и стараться не отрывать от пола пяток. В обязательном порядке нужно работать с опорой будь-то фитбол или спинка стула. Читая книгу или просматривая новости на ноутбуке нужно стараться как можно чаще сидеть в позе «бабочка»: для этого нужно сесть по-турецки, соединить обе стопы и мягко опустить ноги до упора. В любом удобном случае нужно выполнять упражнение Кегеля: оно заключается в ритмичном напряжении и расслаблении мышц промежности. Обязательно ознакомитесь с комплексом гимнастических упражнений для беременных во время 1 триместра.
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Я обратилась с резкими болями внизу живота во время беременности к Белозеровой Татьяне Александровне. Она не заставила ее ждать, быстренько меня осмотрела и тут же успокоила тем, что это могут быть предвестники, так как рожать мне уже скоро. Спасибо за такое теплое отношение к клиентам!!!
А мне нервозность не давала сосредотачиваться на физических упражнениях. Поэтому начала с дыхательных, они успокоили меня и подбодрили.
Гимнастика нужна в первую очередь. Все, с сегодняшнего дня начну заниматься. Очень полезно. Спасибо за идею.
Гимнастика на самом деле отличный вариант. При беременности делала ее постоянно. Чувствовала себя замечательно.
Я во время своей первой беременности развлекалась только прогулками и отжиманиями от подоконника, так как все остальные виды нетяжелой, но полезной нагрузки, воспринимались старшим поколением в такие штыки, что проще было уступить, чем портить себе нервы. Дело в том что такие занятия действительно снимают напряжение с перегруженной спины и чувствуешь себя намного лучше. Сейчас планирую все-таки больше заниматься йогой (без фанатизма разумеется), так как во время первых родов поняла, что правильное дыхание – это очень многое если не все.
Важность гимнастики во время беременности в 3 триместре трудно оценить. Во-первых, женщина подготавливается физически к будущим родам и есть большая вероятность, что перенесет она их намного спокойней, так как организм уже привык физическим нагрузкам в течение беременности. Во-вторых, моральная сторона, поверьте сидеть и ничего не делать, а потом столкнуться с такими нагрузками (во время родом) положительно не скажется даже на самой здоровой девушке! Занимайтесь спортом всегда, беременны вы или нет, и будете жить долго и счастливо!
А мне в 3 триместре тяжело было заниматься гимнастикой и другими физическими упражнениями. Даже с врачом консультировалась, она посоветовала прогулки и йогу. Старалась в день гулять хотя бы 1-2 часа и ходила на йогу 3 раза в неделю. Роды прошли хорошо, теперь жалею что сильно «перестраховывалась», теперь нужно приводить себя в порядок)