2. The main points of yoga ball for pregnant women.
2. 1, legs together, hands up, fingers facing each other, take a deep breath, abdomen in and chest out, and pull your whole body up as far as possible.
2.2, legs apart, do split posture, arms straight, hands holding the fitness ball from the chest, lift up, take a deep breath, body center of gravity as far back as possible, keep posture for a few seconds.
2.3. Lift one leg and keep it parallel to the ground. At the same time, raise your arms and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs.
2.4, hands straight to support the ground, legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks.
2.5. Place the upper body in the square position of the ball and support the ground with both hands; Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat the lateral change.
2.6, hands straight support the ground, legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks.
3. Methods for pregnant women to choose yoga balls
Yoga balls have diameters of 45cm, 55cm, 65cm and 75cm. If you are a petite lady, you can choose 45 cm or 55 cm yoga balls, while 65 cm and 75 cm yoga balls are more suitable for tall men. In addition to the choice of size, it is more important to choose a sturdy and durable yoga ball produced by regular manufacturers, which is very elastic and safe.
The weight of the average person's yoga ball is affordable, because we don't put all the weight on the yoga ball when we exercise, it only bears part of the weight, and our body and the ball produce a kind of antagonistic force. When yoga balls let us relax and sink, our bodies will also have their own upward strength, while tightening muscles, wrapping bones and protecting our bodies.
Benefits of using yoga balls for pregnant women
By stretching and practicing yoga, pregnant mothers can gradually increase the toughness, flexibility and endurance of muscles without putting pressure on joints. Especially with the increase of belly and the shift of body center of gravity, pregnant women yoga posture can help you keep balance and shape a good posture.
At the same time, yoga for pregnant women can effectively improve blood circulation, reduce water retention, strengthen pelvic muscles, and relieve pregnancy pain such as low back pain common in the third trimester. Yoga for pregnant women can also help you control your blood pressure better, which may effectively reduce the risk of preeclampsia.
Precautions for pregnant women to use yoga ball
1. With the body shaking when sitting, yoga balls can exercise pelvic floor muscles and increase their elasticity, which is of great benefit to productivity during production.
2. Because sitting is not as stable as a chair, the pelvic floor muscles and anal sphincter are a little nervous, which can help Ma Ma exercise the strength of anal sphincter and prevent hemorrhoids.
3, postpartum can be used as a fitness ball to do some yoga moves on it to help postpartum mothers recover their bodies.
4. Pay attention to measuring the pulse during exercise. The exercise intensity of pregnant women should be controlled within 150 pulses per minute.
5. Consult your doctor before exercise to find out what kind of exercise you are suitable for.
6. Exercise in supine posture should be avoided if you are pregnant for more than 4 months, because the weight of the fetus will affect the blood circulation of pregnant women.
7. Drink enough water before and during exercise, and pay attention to rest during exercise.
8. Wear loose clothes when exercising. If you swim in the water, you should wear a bathing suit specially designed for pregnant women.