Bà bầu

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Bài tập thể dục dành cho bà bầu giúp dễ sinh

Tập thể dục giúp sảng khoái và tốt cho thai nhi

Khi mang thai bà bầu cần chú ý những hoạt động nhẹ nhàng để tránh ảnh hưởng tới thai nhi. Tuy nhiên, để đảm bảo sức khỏe, tăng cường sức đề kháng cũng như giúp dễ sinh nở sau này bà bầu nên thực hiện một số bài tập thể dục dành cho bà bầu an toàn dưới đây nhé.

Bài tập thể dục dành cho bà bầu

Lợi ích tập thể dục khi mang thai, giúp phụ nữ thích ứng được với những thay đổi trong cơ thể, tránh được cảm giác khó chịu, mệt mỏi khi mang bầu. Tránh gây tổn thương cho cơ thể, giúp thai nhi phát triển các giác quan, hệ tuần hoàn, từ đó dễ dàng cung cấp những dưỡng chất cần thiết cho thai nhi. Ngoài ra, luyện tập thể dục khi mang bầu còn giúp phụ nữ phát triển cơ bắp, giảm đau các khớp, tăng tuần hoàn máu…đặc biệt sẽ giúp bà bầu dễ dàng hơn khi vượt cạn.

Đi bộ cải thiện tuần hoàn máu

Đi bộ giúp tăng lưu thông tuần hoàn trước sinh

 

  • Bài tập đi bộ khi mang thai rất tốt cho sức khỏe của mẹ và bé. Đi bộ giúp cải thiện tuần hoàn máu, giải tỏa những áp lực và căng thẳng trong cuộc sống. Bà bầu có thể đi bộ trong cả 9 tháng mang thai, tuy nhiên nên tránh những nơi đông người, ô nhiễm hoặc đoạn đường mấp mô. Để thực hiện bài tập này, chị em chú ý mỗi lần đi bộ khoảng 30 phút bao gồm có 6 phút khởi động và thư giãn sau mỗi 10 phút đi bộ nhanh.

Bơi giúp cải thiện chức năng tim mạch

  • Bơi là một trong những bài tập thể dục tốt nhất khi mang thai giúp bà bầu dễ sinh con. Bơi lội giúp cải thiện chức năng tim mạch, tăng cường sự lưu thông máu, hoạt động của cơ bắp và tránh được những cảm xúc có liên quan khi mang bầu. Khi mang bầu tốt nhất các bạn nên bơi ếch, đây được xem là kiểu bơi tốt nhất khi mang thai.

Tập aerobic nhẹ nhàng

 

Tập aerobic khi mang thai

 

  • Tập aerobic khi mang thai với cường độ thấp giúp bà bầu tăng cường sức khỏe của tim, phổi và làm săn chắc cơ bắp. Tuy nhiên, nếu bạn đang mang thai 3 tháng đầu nên chú ý khi tập luyện vì có thể ảnh hưởng tới thai nhi, tốt nhất cần có sự giám sát của nhân viên hướng dẫn. Tránh những động tác khom người, xoay người vì có thể gây chóng mặt. Tốt nhất nên chuẩn bị một chai nước khi tập để tránh tình trạng chuột rút cơ bắp do mất nước.

Bài tập Kegel

Tập luyện kegel trước sinh
  • Thực hiện bài tập Kegel khi mang thai giúp kiểm soát được hệ tiết niệu hiệu quả ở bà bầu. Bài tập bao gồm nhiều động tác, trong đó có những động tác đơn giản như nằm ngửa, hai tay buông xuôi dọc theo thân hình.
  • Để thực hiện bài tập Kegel cho bà bầu, đầu tiên các bạn tiến hành nâng hông, đồng thời bạn nhấc mông, hít thở và thu cơ thắt hậu môn, đếm từ 1 đến 3 rồi sau đó thả lỏng về vị trí ban đầu. Lặp lại động tác từ 5 – 6 lần. Đối với bài tập này các bạn có thể thực hiện nhiều lần trong ngày.

 

Hy vọng, với những thông tin chia sẻ ở trên về bài tập thể dục dành cho bà bầu giúp dễ sinh ở trên, sẽ giúp ích cho các bạn trong quá trình mang thai cũng như sinh nở.

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