Sport in the second trimester of pregnancy: home exercises

If you keep Healthy habits and lifestyle And during pregnancy, this will be beneficial Both for you and for for CHILD your. The practice of sport is among the activities that can contribute significantly to the healthy lifestyle, but also to well -being. We present in this article a series of exercises suitable for doing Sport in the second quarter of pregnancyWhether you choose to go to the gym or move home.

If you are in the second quarter of pregnancy, you are probably more relaxed. The risk of pregnancy loss It has decreased significantly compared to the first quarter, the child grows and starts hearing his movements. The period is also good to start with you.

Therefore, if you choose to switch from the comfort of your home, you must know that there is a series of exercises that you can perform Without the need for appliances And equipment, not even dressed in the room.

Before performing any exercise, don’t forget heating. This first phase is very important and it is recommended not to start any training without it. On what exercises you have to do, I wrote in general in the article Sport in pregnancy: beneficial or risky? All that is good for the mother is also for the baby.

Come outțiul “Walk to Hight Line”

Later you can start with the movement “Walk to Hight Line”. Very important is to have all the time Back straight and the knees or in front of the outside. Through one knee, you lean on your feet and take four steps. You get up, and also through a genuflection, push the heels, the highest and as high as possible. Numbers 1-2-3 and then go back. Tighten the buttocks muscles And you get up. Repeat the exercise every time you are successful. It is advisable to do it 10 timesBut without feeling very high on the abdomen. Activate the median belt and make an effort without effort. There is no danger for pregnancy, but not stressing the child due to a possible effort.

In short, the exercise is performed as follows: take three steps, stay perpendicular, shake the buttocks of the buttocks, the numbers 1-2-3 on heels, knees and back.

Sport in the second quarter of pregnancy: the “Sumo Squat” exercise

Exercise “Sumo Squat” It is one for the lower train. So, for his practice, you start with his feet away As if you were doing SUMO fights. The location is necessary to take place for the belly and to work on the so -called “internal Thigs”, respectively the parts like the interior of the thighs and buttocks. Participate as much as possible and open the suggestions outside. Do it inspiring and then expire when you go down, while pushing your knees outwards.

The descent is made very slowly. The knees are facing outwards. Try all the time to push them out. Do not leave them inwards. Remove the front chest. Pull the belly towards the lumbar.

If you can’t check your knees very well, you can use your arms when you inspire. The counting of the descent 1, 2, 3, 4, 1, 2 is slowly realized and reaches. Perform time slowly in order to feel you Each muscle of the foot that works.

Sport in the second trimester of pregnancy: exercise for the upper train

The next exercise will target the upper train, in particular the triceps. Has the role of maintaining your beauty and The power of the arms. You will need effort resistance when the child will arrive in the arms.

In addition, in addition to the triceps, exercise for the upper train aims a lot and the part of chest and shoulders. Basically, it helps the entire scapular belt a lot. You can Use a steppe Either a chair or edge of the bed or anything else you have.

It is important that when you sit, Fingers to be oriented towards the outsidenot inwards. And this is because when you orient them outwards, the shoulder line, the joint, the shoulder capsule are open and we no longer put the necessary pressure on them. It is worth remembering that the buttocks must be next to the steppe or the chosen object, chest to take out in frontwithout compensating the trapeze. All this time inspires and expires, pushing a lot.

Depending on the level in which you are, regardless of whether you have practiced sports before, the exercise may seem more or less difficult.

Sport in the second trimester of pregnancy: exercise for the lower train

To perform the exercise, you will continue to use the chair or edge of the sofa or bed, depending on what you have available. Exercise is called “You choose”. Practical, You get up on this surface and come back. Here, the goal is to exercise more pressure and your weight center is in the wake, not on the tip. But be careful Pressure not to fall on the knees. And this is because the goal is to activate the dorsal stabilization part. Therefore, remove the chest in front, the belly towards the lumbar and knees towards the outside, as is on the line, not forced or exaggerated.

From this position, it always maintains a slight tension at the foot of the foot on the steppe.
It does not get up, it doesn’t sit. You get up and you will go, inspiring all this time. It doesn’t have to be a very fast move or tired a long time after repeating Five times the movement. There is no need to raise your knee, especially if you feel discomfort in the belly area. You just have to get up and activate the leg muscles.

Exercise for the back

This exercise aims to hit the back and “Rear”that is, the rear deltoid. Due to the fact that you will be folded automatically, the back is activated, which helps you a lot.

If you don’t have a Elastic tape at homeYou can use a pair of aegaries, an Elanic or anything else in elastic material. Or, if you have dumbbells, you can use them. The aim The exercise is a pull back. The elbow must be easily oriented towards the ceiling and not make an effort from the trapeze.

He leaves his shoulders down and inspires. Don’t bend you, don’t get up. The back muscles only work for the fact that you are folded and so on. You will feel tension but without hurting you. If you want to do the more demanding exercise, use the band or objects listed above.

The arm must work as a single whole. You will do a great semicircle, without pulling back, without bending and without stretching. Imagine making a bigger semicircle as possible and trying to keep the corner of the elbow.

If you want to increase the intensity of the exercise, with a more difficult and more demanding version, you can use dumbbells. But be careful not to force. Start with a “body weight“.

All five exercises target enough muscle groups and will help you maintain the tone during pregnancy. Leave us a comment and tell us how much they asked you, but also how you feel after making them.