Exercises for the muscles of the chest during pregnancy
Exercises to strengthen the muscles of the chest during pregnancy
Pregnant woman to perform exercisesGood have special mat for stability. Before you start the exercises, you need to warm up: walking in place, rotating the pelvis and shoulders, raising the knees.
Legs should be placed on the width of the shoulders, bentElbows should be placed at the chest level. In front of you, join the palms with your fingers up. Press your hands hard against each other and slowly, without weakening the tension, raise your hands to your face, then slowly lower it to your stomach. Do this exercise five times. From the starting position, drive slowly with compressed palms from left to right, while trying not to move your shoulders.
Another exercise from the sitting position is performed. Pull your arms forward and bend your elbows at the chest level, bringing your forearms together. Bend your arms up slowly, then down, with an amplitude of 20 centimeters. At the same time, try not to move your shoulders and body, and keep your elbows closer to yourself. After slowly and smoothly raise arms, bent at the elbows to the sides. For a few seconds, fix the position, then put your hands back in the previous position.
Other exercises for pregnant women to strengthen the muscles of the chest
It is necessary to get on your knees and lean on your hands. Place your knees and hands on the width of your hips. Put forward the shoulders, moving the center of gravity. Slowly bend your arms, while keeping your torso straight. Repeat the exercise 10 times.
Sit down and cross your legs. On a long pregnancy it will be a little difficult. Back straighten, and bring together the shoulder blades. In the hands, take the ball (small) and hold it in front of you. Doing exhalation, squeeze the ball as much as possible. When exhaling, relax your shoulders. Do three approaches 10 times. At the first approach, keep the ball at the abdominal level, on the second approach - at the chest level, on the third - above the head.
Stand straight and hands to the sides. After free and quickly bend the rugi in the elbows and "throw forward the forearm. In doing so, raise the hands up. These movements effectively strengthen the pectoral muscles.
Exercise to relax the muscles of the chest andStrengthening of the neck muscles. This exercise is good for pregnant women before exercises, where dumbbells are used. Stand straight, lean forward. In this case, the back must be straight. In this position, start flapping your hands from side to side.
Lie on your back and bend your knees. Put your feet on the width of your hips. Take small dumbbells in your arms and lift them up above the chest. Dilute your hands slowly to the sides, then back them up. Repeat this exercise 15-20 times.
Holding dumbbells in your hands, lift, and afterLower your shoulders. When lifting the shoulders, keep the dumbbells parallel to the floor, while the elbows should be slightly bent. You need to do this exercise for 2 sets of 10 repetitions.
Sit on a chair or ball, straighten your back. In the hands, take dumbbells and alternately bend your arms in the elbows. We need to ensure that the hands are closer to the body. Do 2 sets of 15 repetitions.
Contraindicated to perform any exercises withPregnancy: if there is a threat of termination of pregnancy, with gestosis and toxicosis, if low placenta previa. Also with bleeding, with malaise, dizziness, with temperature, colds. Starting from the seventh month of pregnancy, exercises should not be performed intensively.
If a pregnant woman regularly performs such exercises, then the breast during pregnancy and after it will have an excellent shape.