Build Muscle During Pregnancy and Keep Your Active in Pregnant

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Lots of ladies want to know just how to have a fit pregnancy. You can build muscle during pregnancy, but obviously there are things that need to be done differently.JanaFit
Pregnancy is not the time to cut back on calories. If you cut calories, you are denying your baby the nutrition that it needs to grow properly as well as denying yourself a better means of energy to fuel yourself throughout the day so eat, but eat right. If you want to avoid excessive weight gain, it is best to empty calories, sugars, and processed foods.
How to eat, you can check here: http://janafitchannel.com/what-and-how-to-eat-in-pregnant/
Working out is so great during pregnancy and has shown to lower the risk of problems with the child, lower risk of caesarean and lower risk of diabetes. Listen to your body during every workout. Watch for dizziness, shortness of breath or unusual discomfort.
Be very careful and perform each move slowly and correctly. Stay away from fast, jerky movements at all costs because it could easily lead to injury. Focus on moving at a slow and controlled rate. Choose the right weight for yourself. If you have not been exercising with weights before, try first without them and then start with 0.5 kg. I will present today exercises with a 10kg barbell and a 4kg dumbbell. The exercise ball is also very helpful, which absorbs movements and makes the exercises safe.
Before you start, be sure to talk with your doctor to make sure it is safe to continue your exercise routine.

1. Lunges.
Straight back, keep the right angle in your lap. Put your hands forward, stay in this position for 3 sec. and change your leg.

2. Triceps exercises. Keep your back straight, your knee does not go above your toes. Repeat 10x both hands.

3. Sit on the ball, slightly apart. Raise your hands up, hands slightly bent at the elbows. Repeat x 10
4. Remember your bent elbows, hold your arms at chest height, tighten biceps, inhale at jointed elbows, exhale at obtuse. Repeat x10
5. Dead-lift. Remember to lift the weight with your straight back . Knees slightly bent. Squeeze the buttocks at the straight position. Repeat x 10
6. Barbell squats. Put a barbell on your shoulders, bend your knees out to a sitting position, avoid deep squats. Repeat x5
7. Put the barbell on your hips, move away it from the stomach, lean on the ball. Strongly brace the hips up, clutching the buttocks at the same time. Repeat x10
8. Strengthen your thighs. While lying on your side, leaning on your elbow, lift your leg up. Rise your hand up at the same time. Hold on 3sec. Repeat x10 both legs/hands.
PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.
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JanaFit

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