During hiking, the supply of oxygen increases, which is necessary for the development of the baby; work the muscles of the back and legs. But even to walk you need to be able to correctly.
It is necessary to advance on the heel, at the same time turning the body and giving the opposite shoulder forward. It is advisable to keep such a correct walk as long as possible, until it turns into a duck.
It is better to march every day for at least 30–45 minutes.
In the second half of the term, the physiological curvature of the spine is disturbed, because the center of gravity shifts due to the growing abdomen. Correcting posture helps swimming on the back with a foam board.
When the arms are turned back, the bend automatically straightens, the neck and shoulders relax. If you swim on your back, you need to put the board under your head and, holding it on both sides with your hands, work with your feet in the style of a brass or crawl. In the pool you can walk 2-3 times a week.
Classes should last 30–40 minutes and run at a calm pace.
When the muscles work at a fast pace, they actively contract, but they do not relax completely. If you perform movements slowly and consciously, as in yoga or Pilates, the effect will be comprehensive.
Both practitioners are taught to listen to the signals of the body, tone up the nervous system and help distinguish the true feeling of hunger from the false. Under the ban, all postures on the abdomen, stance to maintain balance and asanas, loading the lower back.
It will be enough for one hour 3 times a week.
Of all the types of dancing is better to choose calm. Tango, but without sharp attacks, jumps and spectacular sheepskin coats on the floor, is ideal for mid-term.
A measured pace will relieve stress, burn a decent portion of calories, develop plastic and coordination of movements. Dance at least an hour 2 times a week.
Fitness exercises can be performed both at the gym and without them. During pregnancy, it is better to choose the second option, and slow down your workout rhythm.
If the obstetrician-gynecologist permits, strength exercises can be left, but the additional weight should not exceed 1–2 kilograms. Before the start of classes (at home or in a sports club), it is necessary to measure blood pressure, and to monitor the pulse during exercise (the extreme limit is 130–140 beats per minute).
Exercise for an hour at least 2-3 times a week.