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  • Exercises for a period of 17 to 24 weeks


    1. Stand upright, raise your hands up, take a deep breath and stretch well, exhale. Within 1-2 minutes, go around in a circle at a slow pace. Two steps - hands up, inhale, two steps - hands down, exhalation.

    2. For 2-3 minutes walk on your socks, hands on your belt, then go for walking on your heels.

    3. Within 2-3 min walk, high lifting knees, hands on the belt.

    4. Relax your hands, wave them from side to side. Walking with shinning for 2-3 minutes. The heels should get the buttocks.

    5. Take your hands back and take yourself by the elbows, straighten your back. Put your feet wider than your shoulders and so, without changing the position of your hands, walk around the room for 2-3 minutes.

    You warmed up the muscles and ligaments. Now you can proceed to the main part of the lesson:

    1. Standing, feet shoulder-width apart, arms near shoulders. Relax the muscles of the neck, then the muscles of the shoulders, put your hands down and relax them, lean down and shake your hands. Repeat the exercise 6 times.

    2. Standing position, feet shoulder width apart, hands on waist. On exhalation, turn the body and look back, the hand lies on the waist. On inhalation, return to the starting position. Repeat the exercise in the opposite direction. Perform the exercise 6 times to the left and right.

    3. Standing stiff, legs shoulder-width apart, hands on waist. On exhalation, tilt to the right, the right hand moves along the shin, the tempo is slow. On inhalation, take the starting position. Repeat the exercise to the left. Watch your feelings. The number of repetitions is 5 times in each direction.

    4. Standing stiff, legs shoulder-width apart, hands on waist. The chin is pressed to the chest and make the

    a slight tilt back. Then straighten out the floor. Accept the starting position. Repeat the exercise 6 times.

    5. Standing, feet shoulder-width apart, arms lowered. Wave your hands back and forth. Keep hands crossed in front. Exercise time is 30 seconds.

    6. Standing, feet shoulder-width apart, hands on waist. On exhalation, lean forward and with your right hand remove the toe of your left foot. On inhalation, return to the starting position. Repeat the exercise to the right foot. The number of repetitions is 5 times in each direction. Do it slowly, listening to your feelings.

    7. Standing, feet shoulder-width apart, socks unfolded slightly to the sides, hands on the waist. On exhalation, sit down until you feel tension in the muscles of the buttocks and thighs. On inspiration take the starting position. Do not try to sit too deep. It is necessary to perform the exercise slowly, 5 times.

    8. Standing still, feet shoulder-width apart, hands on waist. On exhalation raise your hands up, look at the ceiling. On inspiration take the starting position. Repeat 6 times.

    9. Inflammation lying on the back, legs bent at the knees, hands along the trunk. On exhalation, lift the upper part of the trunk, the waist is pressed to the floor, stretch your arms forward. At the inspiration of

    , take the initial position. Repeat the exercise 6 times. The execution tempo is slow.

    10. The lap lying on the back, the right leg is straight, lies on the floor, the left leg is bent at the knee. On exhalation, lift the upper part of the body from the floor, while pulling the knee of the right leg to the chest. On inhalation, take the starting position. Repeat the exercise 10 times. Then change your leg and perform the exercise 10 more times. All at a slow pace.

    11. The lap lying on the back, the right leg is straight, lies on the floor, the left leg is bent at the knee. On exhalation, lift the upper part of the torso from the floor, while lifting the right foot from the floor by 10 cm, the leg remains straight. On inhalation, take the starting position. Repeat the exercise for the other leg. You must perform the exercise 10 times.

    12. AI lying on the back, legs bent at the knees, hands behind the head. On exhalation, lift the upper part of the trunk from the floor and stretch the right shoulder forward, to the left knee. On inspiration take the starting position. Then repeat the exercise, only now forward is the left shoulder. Execute the exercise 10 times. The oblique abdominal muscles are well studied.

    13. The laying is lying on the floor, the legs are bent at the knees, hands are stretched along the body. Put your knees on the floor to your right. Accept the original band

    .Then follow the exercise to the left. Return to the starting position. Repeat the exercise 7 times in each direction.

    14. The stitching is sitting on the heels, the back is straight, the arms are lowered along the trunk. On exhalation, sit on the floor to your right, hands in front of you, turn the body to the left. On inhalation, take the starting position. Execute the exercise to the left. Take the starting position. Repeat the exercise 7 times in each direction.

    15. I. p. Lying on the left side, right arm in front of him, legs straight. On exhalation, raise the pelvis in such a way that the body makes an arch, you rely only on your left arm and legs. On inspiration take the starting position. Do the exercise 10 times, then turn to the other side and repeat the exercise.

    16. AI on all fours. On exhalation, squeeze your back down, look at the ceiling. Inhale round the back, gently stretch. All movements are done slowly, smoothly, so as not to harm yourself.

    17. I.P. sitting on the heel of the right leg, back straight, arms along the trunk. On exhalation, transfer the left leg through the knee of the right leg and place it on the floor, simultaneously with your left hand, grab your waist and turn to the left. There must be a feeling of stretching, twisting. On inhalation, return to the initial position of

    .Do the exercise 5 times. Then sit on the heel of your left foot and repeat the exercise on the right side. This exercise is very useful, as there is a massage of the intestine, uterus and other internal organs.

    18. The pier sitting on his heels, leaning his elbows on the floor behind his heels. On an exhalation, bend over, leaning on your hands, back, pelvis forward. On inhalation, return to the starting position. Repeat the exercise 8 times.

    19. Standing still, feet shoulder-width apart, to the right of the back of the chair. On exhalation lean against the back of the chair with your left hand and make a lunging forward, a little sitting on your right foot. On inhalation, return to the starting position. Repeat the exercise 7 times, then stand to the left of the chair and perform the exercise for the left foot.

    Do not forget about exercises that improve flexibility and facilitate breathing:

    1. The lumbar lying on the back, legs straight, arms along the trunk. At a deep inspiration, hands along the trunk go up and lie on the floor behind the head. On exhalation, hands gently rise up and return to their original position. Repeat the exercise at a slow pace 10 times.

    2. AI lying on the back, right arm on the abdomen, left arm on the chest. Consistently alternate abdominal and thoracic breathing. With abdominal breathing, you should feel that the right arm moves with the stomach, and the left arm remains lying motionless. At chest breath on the contrary. Alternate them with different frequency. For example, 2 abdominal breathing and 3 thoracic and so on.

    3. AI lying on the back, legs bent at the knees, hands along the trunk. On exhalation, put your knees on the floor to your right, and your hands on the floor to your left. On inhalation, return to the starting position. Do the exercise 7 times, and then repeat it the other way.

    4. AI sitting on the floor, legs widely spread apart, back straight, hands on hips. Bend to the right foot as low as possible and stay at the bottom point for 30 seconds. Then go back to the starting position. Tilt to the left foot and stretch well. Repeat 7 times in each direction. This exercise well develops flexibility in the hip joints and back joints.

    5. The pier sitting on the floor, the back is straight, the soles of the feet are connected together, the hands are on their knees. On exhalation, lower your knees as low as possible to the floor, helping yourself with your hands. Hold at the bottom for a few seconds. On inspiration take the starting position. It is necessary to feel well how the internal muscles of the thigh stretch. Repeat the exercise 10 times.

    At the end of the session, you need to stretch the muscles:

    6. The stitch of the leg is the width of the shoulders, hands along the trunk. Inhale, raise your hands up, stretch well, stand on your toes. On exhalation, return to the starting position. Repeat

    7 times. Exercise should be done slowly, not hurrying.

    7. Inflammation of legs on width of shoulders, arms near shoulders. Make circular movements with your hands in the shoulder joints first 10 times forward, and then 10 times back.

    8. AI legs together, hands on the waist. Steps in place for 1 min.

    Watch your pulse!

    8 the third trimester of pregnancy, gymnastics are aimed at improving the blood supply to the internal organs of the mother and fetus, deepening the breathing, and should prevent the development of varicose veins and help the expectant mother in childbirth by working on the pelvic floor muscles.