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孕前靜瑜伽孕出聰明寶寶 備孕需知孕前多做這三項運動(3)

出處：媽媽育兒網(wǎng) 日期：2016-09-30 11:26:53 編輯：七七

二、備孕女性的三個有針對性的運動

一般來說，產(chǎn)后女性的身材問題主要是胸部下垂、腹部贅肉和妊娠紋，以及臀部下垂等。針對這些問題，備孕女性可以有針對性地進行鍛煉。

胸部訓練

緊實和提升胸部能更好地促進產(chǎn)后身體恢復，提高肺活量，增強心臟攝氧能力，以及更好地保持身體姿態(tài)。

主攻問題：胸部下垂

代表動作：仰臥飛鳥式

動作要領：手提重物，以手臂為半徑，在胸前畫半圈。肩胛骨向后收攏。吸氣外展，吐氣還原。

腹部訓練

加強腹部肌肉的彈性，對懷孕時日漸加重的腹部大有益處。腹肌鍛煉能使骨盆保持在正確的位置，有助于順利生產(chǎn)，以及生產(chǎn)后的性能力恢復。

主攻問題：腹部贅肉

代表動作：仰臥肘部觸膝

動作要領：腰部緊貼墊子，單腳離地，左腳屈膝與右肘觸碰，右腳相反。配合均勻的呼吸，雙腳交替進行。

腿部訓練

腿部訓練能提高肌肉柔韌性，提升血液回流能力，減緩下肢水腫狀，從而提高整體身體技能。

孕期食譜推薦

  • 雄起 孕前提高精子質(zhì)量吃啥呦

  • 葉酸買越貴越好嗎？交了智商稅后……

  • 懷孕期間能喝奶茶嗎 懷孕喝奶茶的危害

  • 孕婦食用酸菜魚的優(yōu)勢 孕婦食用酸菜魚注意事項

熱點推薦

    懷孕期間視頻講座

    編輯推薦

    圖文推薦
    • 女性產(chǎn)后應注意哪些事項？

    • 懷孕期間除了補充“葉酸”外，這四種“營養(yǎng)”也很重要！看看你們都知道嗎？

    • 懷孕期間，孕媽媽避免做這三件事，也許“黃疸”悄悄“遠離”寶寶！

    • 懷孕期間多吃這些水果，寶寶出生后不易得黃疸！孕媽媽不要錯過！

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