Exercises

In this segment of the series, with active movements in the water and lasts 20 minutes on average. It is raised tax of cardiac beatings. Divided in five categories: exercises of breath, exercises for the superior part, the medium part, the inferior part, and all the body. lVolta to the calm: approximately 5 minutes of light allonges, and to reduce the cardiac beating. Program: lTreinamento1h: for that already they know to swim. Duration of 40 min. Specific objectives of the styles: lNado crawl: to develop the cardiorrespiratria resistance and coordination between movements and breath. lFortalecimento of the arms, waist to escapular, light work of legs.

lBeneficia mainly the resistance and tnus muscular, mainly develops the superior part of the body. lNado chest: Care I swim with it of chest? medial rotation of the knee, afrouxamento in the ligaments. It is important for the tonificao and the allonge of the musculatura of the legs. lObjetivo: well-being of the embryo and the mother, safe gestation. lNado of coasts: to rest the column, to compensate the overload that the weight of abdome exerts on the column. Reinforcement of the abdominal muscles.

It promotes good position. lGolfinho: to prevent, therefore force the hip. Aquatic program: l1 trimester: beginning in the fifth week of gestation. To improve the conditioning, to help to tonificar the muscles, reinforcement of the dorsal and abdominal muscles. l2 trimester: to improve the conditioning and the level of the ability. l3 trimester: resistance and flexibility, exercises of breath. SPECIFIC EXERCISES: lNado crawl complete lNado coasts complete lNado lPernadas elementary lNado complete chest lNado of side crawl, coasts, chest, chest of coasts, side, shears. lBraadas: crawl, coasts. lFlutuaes: ventral and dorsal. lNo to work with total apnea RESULTED: lFavorecimento of the good evolution of the pregnancy; lAtivao of the sanguine circulation; lMelhora of the oxygenation; lMelhor nervous balance; lMelhor position; to lSuportar the weight of the body; lBoa disposal. Bibliography: Katz, J. aquatic Exercises in the pregnancy. So Paulo: Manole, 1999 Melem, C. Swimming for gestantes. So Paulo: Icon, 1997.




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