Gymnastics on fitbole for pregnant women is it possible? Features of training pregnant women on fitball
Fitball is widely used in various sportsareas - pilates, gymnastics, children's and strength training. However, in recent years, this ball has been used more often by pregnant women for exercise.
Is it possible for pregnant women to practice gymnastics on fitball?
Do not forget that pregnancy witheach woman can flow in different ways. Consultation of an obstetrician-gynecologist in this matter is mandatory. It is not recommended to practice on a gymnastic ball when:
ARI, flu, gastritis or exacerbation of chronic diseases;
high uterine tone, threat of miscarriage, severe toxicosis;
edema, gestosis of pregnancy;
polyhydramnios;
unpleasant painful sensations after performance of exercises.
Features of exercises for pregnant women on the ball
In the pictures it is important that the gymnastic ball makesclasses are more fun and useful. The girl constantly needs to make efforts with the ball to keep her balance. Groups of muscles that are worked out at the same time, remain unused in any other sport. Among other things, the ball allows pregnant women to do all exercises with maximum convenience.
If you previously engaged in any kind ofsports, then during the bearing of the child (at 1.3 trimester) the intensity of such training should be minimized as much as possible. By the middle of the third trimester, strength training should be almost completely eliminated, limited to long walks in the fresh air and breathing exercises. Before starting workout on the ball, be sure to consult your doctor and get his approval.
Exercises on fitbole must begin witha little workout. It takes only 5 minutes, but it allows all muscles and organs to warm up and start working. You can do some simple steps from fitness, aerobics or use an exercise bike with a backrest.
Classes on the gym ball for pregnant women
Using the fitball can work wellalmost every muscle of the female body. Such exercises will help you prepare the body for childbirth, make the birth easier. In addition, after the birth of a child you will be easier to return a slim and fit body. Consider some of the most effective exercises on different parts of the body.
We develop hands. For this, we sit on the ball, the legs are set apart, the back is even. We take in hands small and easy dumbbells. Their weight should not be more than 1 kg. The elbows are tightly pressed to the body and bend the arms with dumbbells alternately - then the right one, then the left one. Exercise should be repeated 6-10 times for each hand.
Exercises for the chest. Sit down in Turkish on the gym mat, pick up the fitball. Raise it in front of you, your elbows should be turned in opposite directions. With hands press the ball to the center of the chest. Repeat the exercise 10-12 times.
We train our legs and buttocks. Lay down on the back. One leg is bent and rests on a foot in fitball. The second leg is on the floor, also bent at the knee. Slowly straighten the leg, rolling the ball away from ourselves, we return to the starting position. We repeat the exercise with the second leg. Repeat 6-10 times for each leg.
The duration of training on a gymnastic ballfor pregnant women should not be more than 30-40 minutes. This time is enough to thoroughly work out all the muscles. Remember that during child-bearing, it is not recommended to get too carried away by force. For classes use the smallest and lightest dumbbells weighing 0.5 kg. At the end of each exercise, allow yourself a small rest.
We offer to watch the video (also available online torrent) on the subject of gymnastics for pregnant women on fitball:
