Pregnancy / Gymnastics for pregnant women

At performance of exercises in position standing, it is necessary to avoid a deflection in a waist. A thorax it is held opened, that is, we take away shoulders back. We will do all exercises in 2-3 approaches till 10-15 time in everyone.

1. Face-to-face draught-it exercise on back muscles. The mum's assistant (the instructor or someone from house) keeps the shock-absorber in hands. The shock-absorber ends - in hands at mum. Feet are placed on width of shoulders, a back a straight line. Hands are extended forward and the shock-absorber is slightly tense. We connect bottom edges of shovels, we take away shoulders back. The hands bent in elbows it is drawn to a waist. It is very important to open a thorax - back muscles work at data of shovels. Drawing the shock-absorber, we do an exhalation, and in a starting position we come back to a breath.

2. Face-to-face draught: elbows in the parties - exercise for the top part of a back and a back part of a shoulder. A starting position same, as in exercise 1. We keep a straight line back, we pull together elbows and we open a breast. Further, on an exhalation we take away elbows in the parties (along the body case) so that they were flush with shoulders. To a breath we come back in a starting position.

3. Exercise "bending of hands in elbows" trains bicepses of hands. One foot we rise on the middle of the rubber shock-absorber, its ends it is held in hands. A back in natural position, hands are lowered downwards, and elbows are pressed to the case. On a hand exhalation it is bent in elbows, to a breath we come back in a starting position. It is important not to lower shoulders forward and to hold elbows pressed to the case, that is to watch, that elbows "did not walk" forward-back.

4. "Bent for to a chin" will involve muscles of the top part of a back and shoulders. A starting position same, as at the previous exercise. On an exhalation we pull elbows upwards, brushes - to a chin, and shoulders - downwards.

5. Muscles of a breast, a back and hands participate in exercise "bending of hands in an emphasis from the machine tool" simultaneously. A starting position - an emphasis at the machine tool (a table, a sofa, a wall, etc.). On a breath we bend hands in elbows, to an exhalation we come back in a starting position. All body needs to be held in a tone: we watch that feet and the case made one straight line, we avoid a deflection in a waist and bendings.

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