4-й мес€ц. ¬аше самочувствие - –ождение и развити€ ребенка

 —тартова€   ¬ закладки  rss RSS
ќбзор
 огда ехать в больницу
¬озможно, вы рисуете в своем воображении картину, как вы изо всех сил торопитесь в больницу, но не успеваете, и рожать ребенка вам приходитс€ в такси...
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—окращени€ Ѕрэкстон-’икса или преждевременные роды?
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–ождение и развити€ ребенка » ¬ период беременности » 4-й мес€ц. ¬аше самочувствие
4-й мес€ц. ¬аше самочувствие

‘изические упражнени€ - потер€ воды и энергии

„тобы избежать обезвоживани€, выпивайте по два стакана сока или воды до и после тренировки. ѕри обезвоживании мышцы устают гораздо быстрее. Ќе тренируйтесь на пустой желудок или тогда, когда вы голодны, потому что при физической нагрузке расходуетс€ содержащийс€ в крови сахар, а беременность и так способствует колебани€м уровн€ сахара в крови.

≈сли вы перекусите до и после тренировки, это убережет и вас, и ребенка от гипогликемии (пониженного уровн€ сахара). ѕопробуйте продукты, которые быстро отдают энергию, такие, как фрукты, сок, хлеб из неочищенной муки с медом или оладки.

Ќе перегревайтесь

¬ первом триместре длительное повышение температуры тела может неблагопри€тно сказатьс€ на развитии ребенка. „тобы уберечь себ€ и своего ребенка от перегрева, откажитесь от интенсивных тренировок в жаркую погоду. ≈сли вы упражн€етесь на одном месте (например, на велотренажере), об€зательно проветривайте комнату. ќдежда должна быть свободной, чтобы выдел€емое тепло беспреп€тственно отводилось от тела.

≈сли во врем€ тренировок вы соблюдаете перечисленные выше меры предосторожности, то вам нечего беспокоитьс€ из-за возможного перегрева ребенка. »сследовани€ показывают, что если беременна€ женщина тренируетс€ в течение двадцати минут с половинной по сравнению с периодом до беременности нагрузкой, то внутренн€€ температура ее тела вообще не увеличиваетс€, а шестьдес€т минут тренировки поднимают температуру тела всего на один градус.

–азминка и охлаждение

¬о врем€ беременности усиленное кровоснабжение имеет четкие приоритеты: матка и ее обитатель. ¬ашей сердечнососудистой системе требуетс€ врем€, чтобы адаптироватьс€ к повышенным требовани€м работающих мышц. Ќе беспокойтесь — крови у вас достаточно, но нагрузку следует увеличивать постепенно.

¬ течение п€ти минут постепенно наращивайте интенсивность выполнени€ упражнений, а после окончани€ тренировки так же постепенно в течение п€ти минут снижайте нагрузку, чтобы у вашей сердечнососудистой системы было врем€ на адаптацию. –езкое прекращение интенсивной тренировки может привести к тому, что нагруженные мышцы останутс€ наполненными кровью.








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