The benefits of swimming during pregnancy 怀孕期间泳的好处 - 北京飞鱼 - 悠泳 中国游泳|学游泳|游泳乐部,游泳视频,比赛评论 - Powered by Discuz!" href="http://www.barrino.fallenslut.com/feed//sl/wordpress/?cat=52" /> Www Fallenslut Sl Wordpress Cat 52 Fallen Slut @海蓝<img src="http://www.fmam.biz/columns/images/starfire08/starfire-sept08-lg.jpg"/>The benefits of swimming du<img src="http://unhide.in/index.php?q=aHR0cDovL3d3dy50cmFuc2Zvcm1lcnMtbW92aWUtYnV6ei5jb20vd3AtY29udGVudC91cGxvYWRzLzIwMDkvMDIvZmFrZS10cmFuc2Zvcm1lcnMtcmV2ZW5nZS1vZi10aGUtZmFsbGVuLXBvc3Rlci5qcGc%3D"/>ring pregnancy<img src="http://niezlekino.pl/images/2009/02/bugt2trailer.jpg"/> 怀孕期<img src="http://hardxtc.com/fat-slut-Dalea-hunted-down-to-room-of-bbw-pleasure/images/temty_r2_c1.jpg"/>间<img src="http://i15.photobucket.com/albums/a390/karmadump/sd1.jpg"/>泳的好处 - 北京飞鱼 - 悠泳 中国游泳|学游泳|游泳<img src="http://web2.zfile.co.kr/main/data/2008/10/28/WqgR0_1225163955_copy.jpg"/>乐部,游泳视频,比赛评论 - Powered by Discuz!

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Safety tips

安全小贴士

Swimming is one of the safest forms of exercise. If you swam regularly before pregnancy, you should be able to continue without much modification. If you didn't swim or exercise at all, you should still be able to swim, but check with your doctor or midwife first. You'll need to start slowly, stretch well during a gradual warm-up and cooldown, and not overexert yourself.

游泳是最安全的运动形式之一。如果你怀孕之前有定期游泳，那么你可以不需要太多改变继续游泳。如果你不曾游泳或进行任何运动，你仍然可以游泳，但是请与你的医生或者助产士协商。你需要慢慢地开始，在热身和放松阶段好好舒展，还有不要用力过猛。

When you're in the water, it can be easy to forget to stay well-hydrated. James M. Pivarnik, Ph.D., of Michigan State University, says that while there is no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you start your swim, one cup for every 20 minutes of exercise, and one cup after you get out of the pool. In hot and/or humid weather, you'll need more.

当你入水后，会很容易忘记补充水分。James M. Pivarnik-密西根州立大学博士-说道，虽然关于孕妇在运动中应该喝多少水没有官方建议，但是一个不错的建议是游泳前和一杯水（8盎司）（嘟：250毫升），运动中每20分钟喝一杯，离开泳池后喝1杯。在炎热或潮湿的天气中，你需要更多水份。

First-trimester tips

初期妊娠小贴士（嘟：前三个月的意思大概是，我不太懂怀孕。。。。。）

If you can summon the energy, swim for at least 30 minutes daily. Swimming first thing in the morning may counteract nausea and energize you for the rest of the day.

如果你有精力，每天最少游泳30分钟。每天一大早第一件事就是游泳可以消除恶心并且激发一天的活力。

Second-trimester tips

中期妊娠小贴士（大概就是中间三个月）

Your pregnancy won't require you to cut down on swimming as you grow because it's easy on expectant moms. You probably won't need to modify your regimen, but a maternity swimsuit may be more comfortable as your belly expands.

怀孕不需要你减少你的游泳，因为对于孕妇来说这很轻松。你或许不需要改变你的生活规律，但是一件孕妇泳装也许可以让肚子越来越大的你更舒适。

Third-trimester tips

晚期妊娠小贴士（就是最后三个月了吧。。。。）

The water supports your joints and ligaments as you exercise, preventing injury and also protecting you against overheating. The breast stroke is particularly beneficial in the third trimester, because it lengthens the chest muscles and shortens the back muscles, two areas that typically become misaligned as your body changes during pregnancy, says Julie Tupler, RN, certified personal trainer, and founder of Maternal Fitness, a fitness program for new and expectant moms in New York City. Use a snorkel to relieve the pressure on your neck created when you bob up and down for air.

游泳的时候，水会支撑着你的关节和韧带，预防受伤并且防止过热。蛙泳在晚期妊娠中有特别的好处，因为蛙泳延长胸部肌肉缩进背部肌肉，这是典型的在怀孕时会使肌肉方向偏离的两个部位，Julie Tupler，注册护士，认证私人教练，Maternal Fitness创始人-纽约一个关注新生儿母亲和孕妇健康的组织。她说，可以使用吸气管以缓解浮水潜水换气时候颈部的压力。

Best strokes for pregnancy

最适合孕妇的泳姿

The breaststroke is probably your best bet while pregnant since it requires no rotation of the torso (as does the front crawl) and requires less exertion. Also, it helps counteract the increased strain in the back due to the belly weight of pregnancy. While pregnancy forces the spine and shoulders to round forward and the pelvis to tilt out of alignment, the breaststroke gently strengthens the muscles and counteracts that tendency.

蛙泳也许是最适合孕妇的泳姿了，因为蛙泳不需要躯干的旋转（比如爬泳就需要身体的旋转）并且不需要太多发力。同时，蛙泳有助于抵消因为怀孕肚子变重而带来的背部压力。当怀孕迫使脊柱和肩膀向前弯曲以及骨盆向外扩张的时候，蛙泳可以温柔地加强这些部位的肌肉并且抵消这种趋势。

Another good stroke is the backstroke. Because the water reduces the effects of gravity on your body, you can lie on your back to do the backstroke without risking the impaired blood flow such exercises can cause on dry land.

另外仰泳也是比较好的泳姿。因为水会减轻身体受到的重力作用，你可以躺着游仰泳，从而避免在陆地上做运动引起的血液流动受阻的现象。





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