Pre pregnancy preparation the right and proper way of moving（孕前准备正确适当的运动方式）

Pre pregnancy preparation the right and proper way of moving（孕前准备正确适当的运动方式） Pre pregnancy preparation the right and proper way of moving (孕前准备正确适当的运动方式) Take a walk before pregnancy Walking is one of the best ways to keep fit. It's aerobic exercise. A natural and harmonious movement of limbs, can thejoints tendons and muscles with moderate exercise, and relaxed mood, can make blood circulation meridians unobstructed, arthrosis and raise consciousness and smooth muscles, the benefits of the five internal organs. Walking not only can exercise, but also can prevent and cure diseases. It is a simple and effective method of exercise and health care. Especially from age, sex, physique and site restrictions, anytime, anywhere is feasible, so it has always been popular. Walk to ease, not in a hurry, but not so full of trivial mind, to relieve brain fatigue, puzzle to repose. Leisurely mood, cheerful mood, not only can improve the interest of walking, but also an important condition for walking health. Take a walk in the morning, after dinner, before going to bed. The morning sun is a good time for a walk, in the courtyard, or on the boulevard. Do not take a walk on the crowded roads of vehicles or pedestrians, nor walk in the streets of cluttered noise and motor vehicle exhaust fumes, which are bad for the mood and respiratory tract. It is better to have fresh air and cool atmosphere in the forest where there are more trees. Take care of the weather when you take a walk. If the couple insist on walking before the pregnancy, with a carefree mood and happy exercise, they can provide good conditions for healthy conception. Doing rope skipping exercises before pregnancy Rope skipping is a very flexible form of exercise. It is suitable for anyone, any season, anywhere. It is a sport that everyone enjoys. Pre pregnancy parents participate in rope skipping exercise, to improve physical fitness, good health. Skipping has no direct effect on fertility, but it helps to build up a healthy body. Skipping rope, like any exercise, should be done step by step. In the beginning, 1 minutes in situ jump, 1 minutes after the jump, you can do some relaxation exercise, rest for 1 minutes, and then jump 2 minutes. 3 days later, you can skip for 5 minutes (2 minutes, 10 minutes, 1 minutes, 3 minutes), 1 months later. Jump rope should pay attention to speed, at the beginning of the speed can be slightly slower, 100 per minute Around twice, if you still need to lose weight, then the speed can be slightly faster, about 120 minutes per minute. Folic acid supplementation is not just a woman's need. It is also important for pre pregnant men. The lack of folic acid can lead to pregnancy. The male semen concentration decreased, reduced sperm motility, and chromosome number in semen carrying will be abnormal, appear too much or too little. This will not only increase the probability of pregnant mother of abortion, but also causes birth defects, such as Down syndrome, but also increase the risk of neonatal growth suffering from cancer. Microelement is indispensable Trace elements have important effects on male reproductive and endocrine functions, especially the quality of semen, thereby improving sperm quality and giving birth to healthier babies. Skipping should wear soft texture, light weight high shoes, choose moderate hardness of the cutting site, lay in hard skipping on the cement floor, avoid heel landing, prevent the ankle and knee injuries. If the pre pregnancy two couples participate in rope skipping at the same time, and change different rope skipping method, will make the mood more pleasant, exercise more interesting, is conducive to emotional harmony. TIPS: Jump rope before doing leg, wrist, ankle preparation activities, skipping rope can do some leg stretching action. Go jogging Jogging is a relaxed, enjoyable and free exercise. Before losing weight, you can achieve your ideal weight by jogging. It is good for conceiving a baby. Jogging, whenever it works, works. At first you can run less or run the next day, then gradually increase after a period of exercise, and eventually don't exceed 2500 meters a day. When jogging, action should be relaxed, breathing should be long and rhythmic, Don't hold your breath. The running speed is not too fast, not to sprint, to keep uniform speed, the subjective do not feel uncomfortable, out of breath, not red, can speak for Yi ran. If possible, the best couple run together. When running to replace fit and comfort and clothes and footwear elastic, so as not to cause harm in the movement, some potential chronic injury may affect pregnant. TIPS: Avoid bumping before pregnancy. Experts suggest that excessive turbulence will affect the secretion of hormones, women will run more than 48 kilometers, will the menstrual cycle and ovulation changes, the impact of pregnancy, therefore, in preparation for pregnancy, women should avoid bumps. Yoga Fitness Yoga has been able to slow down a number of chronic fatigue syndrome and have made many women's friends find their own sex, the survey found. The essence of yoga practice is the unity of the mind and the body. By practicing yoga, both men and women can balance and tone the energy of yin and yang. This is a natural way of pursuing harmony and balance, and through practice, balance and harmony make men and women both improve in sexual unity. The female body has a set of known Pc internal muscles, for women, in the process of sexual intercourse PC muscle force and the orgasm has a direct relationship, strengthen the Pc muscle exercise can enhance sexual pleasure for both partners, and part of yoga practice is for the PC muscles. Yoga can stimulate the body's energy points. Through continuous, rhythmic breathing, energy Q run in points, plus some yoga poses can be repeated contraction and relaxation of the muscles of the core area? So long exercise helps to have harmonious sexual life, to conceive. TIPS: Couples plan to do yoga before pregnancy, to make sexual love more harmonious and beneficial for conception, Do this exercise To have a health smart baby, before pregnancy should pay attention to this. Kidney health is the essence of the eugenics foundation. The viscera are hidden in the kidney, one for men in the kidney storing essence is not important. The kidney essence is full, strong body, kidney deficiency, bones are refreshed; idleness, Yao Zheshou life, both men and women are so. (1) short: sitting, left arm natural elbow, placed in leg, right arm elbow, palm up, do parabolic action 3 ~ 5 times, then put in the right leg, left and right hand parabolic movement, the same action, can be 5 times. (2) swing legs: sit upright, legs natural droop, first slowly around the rotation of the body 3 times, and then feet dangling, swinging more than ten times, this action can move the waist and knees, beneficial kidney, strong waist effect. (3): sitting, undress, rub the waist belt loosen, hands rub, to feel a little fever, then put your hands on the waist rub waist, waist to feel fever so far. Rub the waist, the waist is actually Mingmen, Shenshu, qihaishu, Dachangshu points of self massage, and these are mostly kidney related acupoints. Therefore, rubbing the waist can play a role in dredging meridians, inducing Qi to cure blood, warming kidney and strengthening yang. (4) stoop: upright, feet together, hands above the head, then bent down, then squat, hands down, tuck your hands, your heart blowing pronunciation, continuous f‘ time, often can solid kidney. The male who is preparing the baby should temporarily bid farewell to cycling Some men love cycling, some commuters Gen period. Experts point out that men who plan to have their baby do not do cycling. This is because the body forward while cycling, bend curvature increased, perineal testis, prostate to cushion, long time after ischemia by extrusion and edema, inflammation, and affect sperm and semen and cattle into the normal secretion of prostatic fluid. In addition, during the ride, the body constantly bumps and shakes, may cause male scrotum damage, ask when hinder sperm generation. According to a study, nearly 90% of men in 55 cycling enthusiasts or long cycling commuters had fewer sperm and showed abnormal signs of the scrotum. Of the 35 men who rarely rode, only 26% showed similar symptoms. Men who ride too long and ride too long each time are likely to develop sperm dysfunction or even suffer from infertility.