People often say that "pregnancy is like rain, drought, flooding", some couples have no pregnancy plan, accidentally conceived; some couples have always wanted a baby, and their stomachs have not improved after many years of pregnancy.
Because of the pressure of work, many young women are not in good health, but they are in a sub-healthy state for a long time, so long-term pregnancy is fruitless. Studies have found that exercise can relieve stress and improve the nervous and reproductive systems of women who are trying to conceive, especially to improve uterine function and increase egg vitality, which helps to increase the probability of pregnancy in women.
Many mothers often choose to start exercising during pregnancy or after childbirth in order to maintain or restore their figure, which is wrong. Studies have found that pre-pregnancy exercise not only has a low risk factor, but also helps to maintain stature during pregnancy and recover after childbirth. The reason why many mothers have a large belly after childbirth and it is difficult to recover is precisely because the abs are not strong enough to recover. Therefore, doing some exercise before pregnancy can not only maintain exercise habits during pregnancy and postpartum, but also make it easier to relax the abdomen after childbirth, and it is easier to recover after childbirth.
Do you know? The length of natural childbirth is highly related to the strength of the abdominal muscles of pregnant women. Many pregnant women have a longer labor journey due to insufficient abdominal muscle strength. Starting exercise before pregnancy can greatly improve the toughness and strength of abdominal muscle fibers, not only reduce the probability of stretch marks, but also promote the smooth delivery of labor.
The following will introduce you to 4 fertility yoga, which can also be practiced at home
Arrow step squat
This yoga movement helps to increase the strength of the lower limb muscles, especially the hips and legs, and has a good effect on relieving stress and aiding fertility.
1. Expectant mothers can kneel on one knee on the yoga mat
2. The core muscles are forced, slowly stand up, and the feet are shoulder width apart.
3. Keep the body straight, slowly squat, the hind legs and calves are 90 ° with the thighs, and the knees should not be in contact with the ground, and the distance is about 10 cm. After repeating 5 times, switch to the other leg for the exercise.
Hip extension
This action focuses on the training of gluteus major, triceps and quadriceps, which has a good effect on improving lower limb strength and stability of core muscle groups, and also helps to increase the probability of conception.
1. The front legs are slightly curved, the body is leaned forward, the shoulders exceed the tiptoe position, and the hind legs are extended backwards, slightly curved. The center of gravity of the body is placed on the front legs, and the tip of the hind legs is lightly touched. The front leg is the same side arm pinched waist, and the back leg is supported by the same side arm.
2. Slowly lift the hind legs until the hind legs and body are in a horizontal state
3. Slowly lower the hind legs and resume standing. Tighten your hips and then lift your hind legs. (Do not touch the ground on the back foot)
4. Raise your back feet upwards until your thighs are perpendicular to your body. Repeat 5 times, changing the other leg.
Dead insect type
This action can not only improve the strength of the waist and abdomen, but also accelerate the blood circulation of the uterus, improve the function of the ovaries, and can effectively improve the probability of conception and shorten the delivery time.
1, the expectant mother lies on the yoga mat, the left hand is raised to the head, the back and hips are close to the ground, the abdomen is forceful, slowly lift the right leg, bend the knee, until the thigh is perpendicular to the ground, and the calf is parallel to the ground.
2. Slowly raise your right hand, left leg, and leg naturally straighten. The left hand is slowly lifted from the head, and the right leg remains bent at the knee.
3. Hands and feet exchange postures in the air. That is, the right hand is lowered to the head, the left hand is lowered to the hip, the left leg is bent to the knee, and the right leg is straight down.
4. Extend the right hand on the ground upwards, the right leg is naturally straight, and the left leg remains bent. Exactly the opposite of action 1.
Bridge-type knee clamping
Bridged knee clamps can increase muscle strength in the inner thighs and pelvic floor muscles, promote intrauterine blood circulation, and help improve embryonic implantation.
1. Mom lies flat on the yoga mat, knees bent, feet on the ground and shoulder width apart, hands on the sides of the body.
2. With a strong abdomen, the hips are slowly lifted. During lifting, the knees are joined together, the thighs are adducted, and the abdomen is forced.
3. Tighten the core muscles, slowly lower the hips, close to the action one, but the back and hips do not contact the ground. Repeat 5 to 10 times,
At last
These four fertility yoga movements are not only suitable for expectant mothers to practice, but if the father-to-be can also insist on practicing, the probability of conception will be higher.
Through the above training, you can exercise the female pelvis, promote the secretion of enkephalins and sex hormones in the body, help to improve the implantation of embryos, and speed up conception. In addition, the husband and wife practice together, not only can enhance the couple's interest, but also improve the physical function, especially the quality of sperm and eggs, which is conducive to eugenics.