В последние месяцы беременности ребенок и матка требуют все большего притока крови, и поэтому сердце вынуждено работать интенсивнее даже во время отдыха. Резерв кровоснабжения, доступный для работающих мышц, уменьшается, и поэтому вам необходимо снижать интенсивность физических упражнений. С бега нужно переключиться на ходьбу и плавание, а тем, кто занимается ходьбой и плаванием, снизить скорость.
В последние месяцы беременности сочетание таких факторов, как увеличивающийся вес, общая неуклюжесть, отек ног и ослабление связок, требует отказа от упражнений, в которых нужно поддерживать вес собственного тела (бег трусцой и танцы) и переключения на такие занятия, как велосипед и плавание.
Не ложитесь на спину
После четвертого месяца не выполняйте физические упражнения лежа на спине. На этой стадии беременности матка достигает таких размеров, что может пережимать главные кровеносные сосуды (полую вену и аорту), проходящие вдоль правой стороны позвоночника. После физической нагрузки дайте отдохнуть и себе, и своему ребенку.
Ложитесь на левый бок — такая поза предотвращает сдавливание главных кровеносных сосудов и улучшает кровоснабжение матки.
Другие неудобства во время тренировок
Если у вас наблюдается недержание мочи во время выполнения физических упражнений, пользуйтесь прокладками. Поскольку во время беременности вы быстрее начинаете задыхаться, то, почувствовав нехватку воздуха, постепенно снижайте темп, пока дыхание не восстановится. Если во второй половине дня у вас отекают ноги, перенесите тренировки на более раннее время, чтобы вечером можно было держать ноги повыше.
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