适合孕妇的运动有哪些？
What are the sports for pregnant women?
下面介绍的几种锻炼方式对准妈妈来说通常是安全的，但有些运动可能不适合怀孕最后几个月的孕妇。请你先向医护人员咨询一下,然后再开始锻炼。
The following kinds of exercises are usually safe for mothers, but some exercise may not be suitable for pregnant women in the last few months of pregnancy. Please consult the medical staff first and then start to exercise.
·散步：对准妈妈来说，散步是最好的增强心血管功能的运动。散步可以让你保持健康，同时，不会扭伤膝盖和脚踝。你几乎可以在任何地方散步，除了一双合脚的鞋外，你不需要借助任何器械，而且在整个怀孕期间，散步都是很安全的。
Walk: for the mother, walking is the best exercise to enhance the cardiovascular function. Walking can keep you healthy, and you don't sprain your knees and ankles. You can walk almost anywhere, except for a pair of shoes, you do not need to use any equipment, but also in the whole pregnancy, walking is very safe.
·游泳：医疗保健人员和健身专家一致认为，游泳是孕期最好、最安全的锻炼方式。游泳可以锻炼大肌肉群(臂部和腿部肌肉)，对心血管也很有好处，而且可以让身形日益庞大的准妈妈在水中感到自己的身体不那么笨重。
Swimming: health care workers and fitness experts agree that swimming is the best and safest way to exercise during pregnancy. Swimming can exercise large muscle groups (arms and leg muscles), which is also good for cardiovascular. It can also make the expectant mother with bigger body size feel less heavy in the water.
·低强度的有氧操：参加有氧操课程的一个好处是：你可以在固定的时间保证有规律的锻炼。如果你参加专门为准妈妈开设的课程，你还可以充分享受与其他准妈妈一起交流情感的美好时光，可以放心的是，这里所教的每一个动作对你和宝宝都是安全的。
Low intensity aerobics: one of the advantages of taking an aerobics course is that you can ensure regular exercise at a fixed time. If you attend a course that is specially designed for expectant mothers, you can also enjoy the emotional time with other mothers. You can rest assured that every action you teach here is safe for you and your baby.
·跳舞：跳舞能促进身体的血液循环。你可以在自己家里舒适的客厅中跟着自己最喜欢的音乐起舞，也可以参加舞蹈班，但是，要避免跳跃或旋转等剧烈动作。
Dance: Dancing promotes the circulation of the body's blood. You can dance with your favorite music in your comfortable living room, or you can join the dance class, but avoid jumping or spinning.
·瑜伽：瑜伽可以保持你的肌肉张力，使身体更加灵活，而且你的关节承受的压力也很小。但是你可能需要在练瑜伽的同时，每周再安排几次散步或游泳，加强对心脏的锻炼。
Yoga: yoga can keep your muscle tension, make your body more flexible, and your joints are under a little pressure. But you may need to take a few more walks or swimming times a week while practicing yoga to strengthen the exercise of the heart.
·伸展运动：伸展运动可以使你的身体保持灵活放松，预防肌肉拉伤。你可以把伸展运动和增强心血管功能的运动结合起来，使自己的身体得到全面的锻炼。
Stretching exercise: stretching can keep your body relaxed and prevent muscle injury. You can combine stretching and enhancing cardiovascular exercise to make your body get full exercise.
·重量训练：如果重量训练是你常规锻炼的一部分，那么怀孕后没必要停止，但多数孕妇应该减轻训练的负重量(你可以通过增加重复次数来保证足够的运动量)。只要采取了必要的保护措施和合理的技巧(慢速、有控制的动作)，重量训练是加强、锻炼肌肉的好方法。但这种训练方法最好征得你的保健医生的同意，并在专业教练的指导下进行。
Weight training: if weight training is part of your regular exercise, it is not necessary to stop after pregnancy, but most pregnant women should reduce the negative weight of training (you can increase enough repetitions to ensure enough exercise). As long as we take the necessary protective measures and reasonable skills (slow, controlled movements), weight training is a good way to strengthen and exercise muscles. But this kind of training is best with your health care doctor's consent and under the guidance of a professional coach.
孕妇如何运动？
How do pregnant women exercise?
1、务必做好热身运动
1, be sure to do a good warm-up exercise
准妈妈由于激素的变化会使得肌肉、关节较为松弛，若没有做好暖身运动，很容易在运动过程中造成肌肉、关节的拉伤。
Mother because of hormonal changes will make the muscles and joints is more relaxed, if there is no warm-up exercises, easily in the process of movement caused by muscle joint injury.
因此，运动前一定要做好热身运动，也能避免抽筋。
Therefore, the warm-up exercise must be done well before exercise, and the cramps can be avoided.
2、穿着运动专用的服装
2. Wear special sports clothes
运动专用的服装往往具有吸汗散热的功能，可避免不吸汗材质为皮肤带来的不适，有弹性的运动服装也才有利于身体的活动及伸展。
Sportswear clothes often have the function of sweat absorption and heat dissipation, which can avoid the discomfort caused by not absorbing sweat material, and the elastic sportswear is also conducive to the body's activities and stretching.
3、运动强度要适当
3, the exercise intensity should be appropriate
运动时心跳速率需在每分钟140下以内，若是超过此范围，准妈妈的血流量较高，血管可能负荷不了。
During exercise, the rate of heartbeat needs to be less than 140 per minute. If it exceeds this range, the blood flow of the mother is higher and the blood vessel may not be loaded.
4、每次不应超过15分钟
4. It should not exceed 15 minutes each time
一般人运动需维持30分钟以上才会燃烧脂肪，但准妈妈需在运动15分钟后就稍作休息，即使体力可以负荷也必须在稍为休息过后再开始运动。这是因为准妈妈必须避免过度劳累与心跳过快，并且孕期运动的目的并不是在燃烧脂肪，而是在训练全身的肌力，因此准妈妈每运动15～20分钟就要停下来稍作休息。
Most people exercise for more than 30 minutes to burn fat, but the expectant mother needs to rest after 15 minutes of exercise. Even if the physical strength can be loaded, it is necessary to start exercising after a rest. This is because the expectant mother must avoid overworking and heartbeat too fast, and the purpose of pregnancy exercise is not to burn fat, but to train the whole body's muscle strength, so the expectant mother has to stop for a short rest every 15~20 minutes.
5、运动前中后三个阶段都要尽量补充水分
5, the water should be supplemented as far as possible in the three stages before the exercise.
补充水分除了能避免脱水之外，也可以控制体温上升的速度，一旦准妈妈体温快速上升，胎儿心跳也会跟着加速。准妈妈体温每上升半度，胎儿的心跳约会增加10～20下，会相对增加胎儿状况的不稳定性，因此，准妈妈运动前、中、后一定要记得补充水分。
Supplementation of moisture can not only prevent dehydration, but also control the speed of body temperature rise. Once the temperature of the expectant mother rises rapidly, the fetal heartbeat will also accelerate. When the expectant mother's body temperature rises by half a degree, the fetal heart rate increases by 10~20, which will increase the instability of the fetal condition. Therefore, mothers must remember to add water before, during and after exercise.
6、避免跳跃和震荡性的运动
6. Avoid jumping and concussion
震荡或跳跃性的运动都容易使准妈妈重心不稳，若是滑倒或碰撞到物体，都容易使胎儿产生撞击造成宫缩或破水，甚至发生早产。
Concussion or jumping sports are easy to make the mother's center of gravity unstable, if slipping or bumping into objects, it is easy to cause the fetus to impact, causing contraction or water breaking, and even premature labor.
7、避免在天气炎热和闷热时做运动
7. Avoid sports in hot weather and sultry.
在过分炎热的天气下做运动，可能使准妈妈中暑，萧胜文指出，最适宜运动的温度约26℃～27℃。
Doing exercise in too hot weather may cause the quasi mother to get heatstroke. Xiao Shengwen points out that the most suitable exercise temperature is about 26 to 27 degrees centigrade.
8、怀孕4个月后，禁止做俯卧运动
8, after 4 months of pregnancy, no prone exercise
4个月后腹部隆起明显，为避免压迫到胎儿，应禁止做俯卧运动。
4 months after the abdominal eminence is obvious, in order to avoid oppression to the fetus, should be forbidden to do prone movement.
9、孕期运动不要喝可乐和果汁
9. Do not drink cola and juice during pregnancy
孕妇在运动期间不宜太疲惫，孕妇千万不能过度疲劳，也不要运动到身体过热，也就是说孕妇不宜做出汗的运动。对于孕妇来说，运动的限度是以不累、轻松舒适为宜。此外，孕妇运动期间要多喝水，但不要只喝白开水，最好补充一些果汁等。可乐以及运动饮料都不适合孕妇。
Pregnant women should not be too tired during exercise. Pregnant women must not be overtired or exercise too hot. That is to say, pregnant women are not allowed to sweat. For pregnant women, the limit of exercise is not tired, easy and comfortable. In addition, pregnant women during sports drink more water, but do not only drink water, the best to add some juice and so on. Coke and sports drinks are not suitable for pregnant women.
孕妇运动有什么好处
What's the advantage of a pregnant woman's exercise
解答：慧嘉乐月嫂专业指导老师高老师
Answer: Hui Gyalo Yuesao professional teacher of Teachers
医学研究发现，孕妇在怀孕期间运动对胎儿和大人都有多方面的好处。
Medical research has found that pregnant women during pregnancy have many benefits for both the fetus and the adult.
对胎儿而言，运动为准妈妈大脑提供充足的氧气和营养，促使大脑释放脑啡肽等有益物质，通
For the fetus, exercise provides adequate oxygen and nutrition to the mother's brain, prompting the brain to release enkephalin and other beneficial substances.