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Jingdong book

孕期运动圣经

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Books Fitness & Health Maternal health

Jingdong book

孕期运动圣经

Name: 孕期运动圣经
Brand: Jingdong book
SKU: 3120022681
Price: 26.00 USD
Availability: OutOfStock

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孕期运动好处多多，但如何运动、怎样运动成了摆在孕妈妈面前的一个大问题。怀着宝宝做运动，孕妈妈难免有些顾虑和担心。这本书根据孕期不同月份的孕妈妈身体需要制定包括瑜伽、孕妇操和分娩球操等在内的多种运动项目，运动强度、运动量、运动动作适合特定阶段的孕妈妈和胎宝宝，科学合理的运动方案，能帮助孕妈妈和胎宝宝控制体重，帮助顺产，还能增强孕妈妈自身的体质。本书运动用图步步详解，还有运动小视频，孕妈妈可以跟着图或视频做，简单又实用。

Content Description

怀孕后，许多孕妈妈边吃、边胖、边忧虑：
体重噌噌长，胎宝宝超重怎么办？
自己以后瘦不下来怎么办？
巨大儿难产怎么办？
别再纠结、忧虑了，只要科学饮食、合理运动，你就会顺利生产，也不会与过去的苗条身材相去甚远。
“怀孕后都不知道怎么做运动了”许多孕妈妈都盲然无措地回答。因为怕运动不当影响腹中的宝宝，许多孕妈妈都不敢贸然运动。本书根据孕期的不同月份，为孕妈妈制定了不同运动强度、运动量、运动功效的运动方案，孕早期恶心呕吐可以做仰卧束角式孕妇操；腰酸背痛可以做摩天式瑜伽、开心扭转式孕妇操；孕晚期为保证顺利生产可以做胸膝卧位操、滚球运动等。
书中运动都配有步骤图，孕妈妈不用看文字，照图就可以做，运动要点及动作注意事项在图中清晰标出，孕妈妈能很快掌握运动要领。有些经典运动附有二维码，孕妈妈只要用手机轻轻扫一扫，就可以跟着做。
有了这本书，孕妈妈就拥有了顺产、产后快速瘦身的密钥，以后还有什么可担心的呢？

Catalogue

第一章备孕期健康运动，打造怀娃好身体
备孕期在期盼中度过——宝宝你来了吗
备孕期运动宜做不宜做
适量运动，轻松怀上胖娃娃
适当运动，打造怀娃好身体
备育期运动，可提高男性精子质量
经常运动可提高卵子质量
从现在开始制订运动计划吧
运动前需要注意这些
运动项目的选择要根据个人体质
给自己买套运动装备吧
控制体重，从备孕开始
孕期体重应该长多少
超重女性的运动方案
备孕及孕期这样控制体重
备孕运动指南
第二章孕早期（孕1~3月）舒缓运动，适当降低运动强度
孕早期在幸福中适应——胎宝宝住下来啦
孕早期运动宜做不宜做
孕1月舒缓运动，调整身心
孕2月适量运动，应对早孕反应
孕3月正确运动，安胎养胎
第三章孕中期（孕4~7月）加大运动量，以舒适为主
孕中期在安稳中守护——宝宝快快长大
孕中期运动宜做不宜做
孕4月胃口好了，运动量可以加大
孕5月伴着胎动做运动
孕6月给自己一个坚持运动的理由
孕7月身体变沉，运动之外营养也很重要
第四章孕晚期（孕8~10月）以“慢”为主，缓解孕晚期不适症状
孕晚期在盼望中等待——要瓜熟蒂落了
孕晚期运动宜做不宜做
孕8月孕晚期运动，安全第一
孕9月动一下更舒适
孕10月产前运动助分娩
第五章产后身体恢复了再锻炼
产后在蜕变中康复——产后要更瘦更美
产后运动宜做不宜做
产后0~3 月产后运动，快速恢复身体
产后4月以后瘦身美体正当时

Book Abstract

孕1月舒缓运动，调整身心
调整身心状态，以最积极的心态迎接宝宝的到来。很多孕妈妈现在还没有什么感觉，现在需要做的是通过舒缓的运动来调整身心状态，使自己有良好的体格和心情，迎接宝宝的到来。因为胚胎刚刚扎根，着床不稳，此时锻炼要注意降低运动强度，适当减少运动量。
注意运动细节，安全第一
虽说运动对孕妈妈和胎宝宝都很有益处，也有越来越多的孕妈妈开始加入到运动的行列中来了。但是需要注意的是，孕周不同，孕妈妈的身体状态也不同，运动强度和运动量相应地也要不一样。
所以，孕妈妈在做运动的时候一定要注意细节，提前了解安全注意事项，做好运动准备，保证自身和胎宝宝的健康和安全，避免危险的发生。
咨询医生，安全第一
在选择运动项目前，一定要咨询医生或者运动教练，因为每个人的身体存在差异性，不是所有人都适合做运动。在运动的过程中，谨记自己是孕妈妈，肚子里有小宝宝，所以运动不宜太剧烈，运动量不要太大。开始运动的时候应该是慢慢地、比较缓和地进行，运动结束后也应该是平静地结束。
不宜运动太久
孕妈妈应避免长时间运动。长时间运动易使孕妈妈身体过度疲劳，体力不支，容易导致危险。高强度运动可导致本身就不够稳定的胎盘脱落，造成流产。
孕期运动虽对孕妈妈和胎宝宝有好处，但前提是适量、适度。以身体感觉舒适、能够承受为宜，不可勉强，更不可盲目运动，以免造成无法挽回的后果。
孕早期运动宜与不宜
孕早期，胎宝宝着床还不稳定，虽然提倡运动，但是不是所有的运动都适合这个时候做。
宜做的运动
肩部运动和颈部运动：增强孕妈妈的肌肉力量，缓解肩痛、颈痛的症状。
简单伸展操：活动关节，赶走疲惫。
游泳：调节神经系统功能，促进血液循环，缓解不良情绪。
慢舞：活动筋骨，缓解不良情绪，有助于睡眠。
不宜做的运动
踢毽子：踢毽子很有可能造成摔跤。
打羽毛球：打羽毛球包含抬臂、跑、跳等动作的一系列动作，属于剧烈运动。孕妈妈不适合做这项运动。
跳绳。跳绳属于剧烈运动，不适合孕早期做。
……

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Jingdong book

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