[Fitness Inspiration] Bài tập thể dục mẹ và em bé có thể cùng thực hiện

Bạn hoàn toàn có thể duy trì thói quen tập thể dục trong khoảng thời gian trước và sau khi mang thai. Không những vậy, em bé chắc chắn sẽ là người bạn tập tuyệt vời.

Duy trì các bài tập thể dục điều độ trong thời kì mang thai đem lại rất nhiều lợi ích cho người mẹ, bao gồm đẩy lùi cảm giác mệt mỏi, đau nhức toàn thân và cả nguy cơ mắc tiểu đường thai kì. Tuy nhiên, vẫn còn nhiều người cho rằng các bà mẹ nên hoàn toàn nghỉ ngơi và tránh vận động mới đảm bảo an toàn cho mẹ và bé.

Để xua tan lo ngại này, Anna Strode, một người mẹ của bốn em bé đã tiên phong ghi lại toàn bộ quá trình luyện tập của cô trong giai đoạn trước và sau khi mang thai. Anna chia sẻ lên tài khoản Instagram của mình và tới nay đã có hơn 123,000 người theo dõi.

Hiện tại, Anna đang mang bầu em bé thứ tư. Cô chia sẻ rằng mình thường tập luyện ngay tại nhà trong vài phút với các thành viên nhỏ tuổi khác cổ vũ xung quanh. Các bài tập vì thế đã trở nên vui vẻ và hứng khởi hơn rất nhiều. Đôi khi, các em bé còn cố gắng bắt chước các động tác của mẹ nữa. Anna rất tự hào và cô mong rằng các con sẽ học được cách tự chăm sóc và có thói quen tập luyện về sau.

 

Xem bài viết này trên Instagram

 

Some days I manage a full 30 minute workout, some days I get absolutely NOTHING done workout wise… and some days, I just fit it in where I can 💦 I would love to say that my workout routine is very locked and loaded but at the moment, every day, every week – is different. Between business, my beautiful babes and growing a little human 👶🏼 each and every day brings lots to do and not enough hours to do it! But what I love most about exercise is that every little bit counts. Sure, I’m not going to be walking around with a chiseled 6-pack after a workout by the bath but I will be energised and full of happy endorphins (rather than muttering go the f@ck to sleep under my breath 😂) through the 6 million requests that make up bedtime I need water I need to pee I found this piece of rubbish in my room I forgot to tell you I love you My water is too warm You forgot to fluff my doona I need just one more cuddle My water is too cold now it hurts my teeth I think I need to try and do a poo What does love you to the moon and back mean Why are dinosaurs extinct 😂😂Any one else’s children do this?! #pregnancyworkout #pregnancyexercise #pregnant #fitmomsofig #homeworkouts_4u #fitmom #homeexercises

Bài viết do Anna Strode (@bubs2bikinis) chia sẻ vào Th11 16, 2018 lúc 12:44am PST

Bên cạnh đó, Anna Strode cũng chỉ ra các bài tập mà mình thực hiện là rất an toàn cho giai đoạn trước và sau sinh, có thể phòng tránh chứng tách cơ bụng mà nhiều bà mẹ gặp phải.

Các bà mẹ hãy tham khảo ngay các bài tập mà Anna Strode chia sẻ nhé!

 

Xem bài viết này trên Instagram

 

This workout is Pregnancy, postpartum and DR safe 💕🙌😘 I LOVE that I have a 1 year old that already loves to workout 😍❤️ everytime I get my exercise mat out Madi literally bolts to it and starts doing “squats” and “push ups” 😂😂 This really just highlights how much our kids look up to us and how important it is to be the best versions of ourselves not only for us, but for them too 💕 In saying that, this pregnancy has hit me hard and I’ve felt pretty out of control with my own body 😭 I’m eating poorly because carbs are literally all that helps with the constant nausea and my workouts haven’t been as frequent as I would like. I’m needing to constantly remind myself to trust my body and be grateful for it growing 4 babies in less than 4 years – there will be plenty of time to eat better and workout harder once bubs is here. Anyone else feel this way during pregnancy?! In the meantime, I’m just trying to do my best, that’s all we can do – our best ❤️️ Sweated up a storm today with this full body sweat sesh 💦 15 x Double Pulse Squats 15 x Modified Push Ups 24 x Reverse Lunge Knee Ups (12 each side) 20 x Modified Commandos 24 x Side Plank Crunches (12 each side) Repeat 3-4 times Swipe for exercises #pregnancyworkout #homeworkouts_4u #fitmomsofig #pregnancyexercise #fitmom #postpartumfitness

Bài viết do Anna Strode (@bubs2bikinis) chia sẻ vào Th11 18, 2018 lúc 12:33pm PST

 

Xem bài viết này trên Instagram

 

18 weeks pregnant now and seriously how FAST does time fly! I can’t believe I’m already almost half way. I bet it will feel like we all blink and all of a sudden it will be April and I’ll have a newborn 👶🏼 Feeling TIRED and vomiting every night this week 😭 It’s already Thursday and I’ve only managed one workout… I usually aim for 4-5 per week but sometimes the body and mind (and all the #mumlife + business demands) just say NO! It’s ok though, I’ll just aim to be more consistent next week. That’s a reminder to never let a ‘not so good’ week completely wipe you off. There’s always TOMORROW 💕🙌 This #lowimpact workout was my go-to today. Don’t be fooled though, it was a heart pumper! I was POOPED, in a good way 😊💦 15 x Double Pulse Squats 24 x Double Pulse Bulgarian Lunge (12 each side) 15 x Hip Thrusts 15 x Closed Seated Squats 15 x Knee Couch Push Ups 15 x Tricep Dips Repeat 4 x rounds This is a great workout for everyone and is also Diastasis Recti Safe 🙌🙌 Comment below if you’re #pregnant or #postpartum I’d love to know who’s what 💕😘#homeexercises #fitmomsofig #pregnancyexercise #pregnancyworkout #homeworkouts_4u

Bài viết do Anna Strode (@bubs2bikinis) chia sẻ vào Th11 8, 2018 lúc 2:18am PST

 

Xem bài viết này trên Instagram

 

Quick little SWEAT with bump and my littlest babe while my little boys play with puzzles 🙌🙌 Don’t you love when 3 year olds entertain themselves. You know it’s never going to last long so you’ve got to jump on that opportunity and ENJOY it 😂 On that note, what’s everyone’s ‘go to’ activities for keeping 3 year olds entertained at home? We spend A LOT of time out of the house because the boys are ten ZILLION times better behaved when out and about but I would love some good in-home activities to try too! Today’s little sweat sesh was short and sweet but just what I needed to bring me lots of positive ✨energy You can use real weights or, a baby 👶🏼 I switched between both depending on whether Madi wanted mummy or wanted to run around and make a messsssss 15 x each exercise and repeat 3 times 💦💦💦 Squats Kneel Ups + Overhead Press Glute Bridges Squat + Overhead Press Reverse Lunges both sides Bicep Curls #pregnancyworkout #pregnancyexercise #pregnant #babybump #fitmomsofig #fitmom #strongmom #homeexercises #homesquatguide

Bài viết do Anna Strode (@bubs2bikinis) chia sẻ vào Th11 1, 2018 lúc 2:34am PDT

 

Xem bài viết này trên Instagram

 

I’m at that really awkward stage where it looks like I’ve eaten a few too many cheese burgers (true that 🙊😂) but I’m actually pregnant. Anyone else feel SUPER self conscious during this stage?! Body wise I am really not feeling myself at the moment 😭 I’ve been so sick and eating SO bad and I feel completely rotten but reminding myself that IT’S TOTALLY WORTH IT for the beautiful life I will bring into this world 🐣 That’s the hard part sometimes. You feel so torn because you’re so incredibly excited about meeting your little peanut but so disgusted with how you look and feel 😭 anyone feel me or am I rambling?! Don’t get me wrong, I’m so incredibly proud of my body just feel yucky for not taking great care of it. Anyway, this is why MOVEMENT is so incredibly important for me. It helps me feel better about myself and like I’ve accomplished something for me… even if I do go straight to the fridge because I’m freaking starving afterwards 😩 Today’s workout 10 x Double Pulse Jump Squats 20 x Reverse Plank Leg Lifts 24 x Double Pulse Reverse Lunge + Knee Up (12 each side) 15 x Chest to Floor Push Ups 15 x Modified Burpees Repeat as many rounds as possible in 15 minutes 💦💦 Also Madi has JUST started walking so I’m trying to teach her how to squat with me 😂😍 So, I would also love to hear if you’ve struggled with your body during pregnancy?! It sucks to feel this way but so nice to know we’re not alone ❤️️❤️️ #pregnancyworkout #pregnancyexercise #fitmomsofig #homeexercises #fitmom #mumlife #pregnant #homeworkouts_4u

Bài viết do Anna Strode (@bubs2bikinis) chia sẻ vào Th10 15, 2018 lúc 1:25am PDT

 

Xem bài viết này trên Instagram

 

Here’s a little tip for you… (always try your best to..) NEVER miss a MONDAY when it comes to moving your body 💃 I included ‘always try your best’ because I know what #mumlife is like… you can never guarantee anything!!! But there is something so motivating about starting off the week with a workout. I truly think it sets you up for a week of success. It also helps you (I mean, me) feel a little less guilty about the 2 blocks of chocolate you (I) ate on the weekend 😬😳 life is totally all about #balance right?! I don’t care how you move your body, I just want you to move it! If you love walking along the beach, do it! If you love bike riding with the kids, do it! If you love yoga, do it! And if you love #homeworkouts well here’s one for you ❤️️😘 Low impact and safe for EVERYONE means not excuses for ANYONE 24 x Cross Over Squats (12 each side) 24 x Single Leg Glute Bridge (12 each side) 15 x Modified Burpee with Push Up on knees 24 x Rolling Side Planks (12 each side) 15 x Double Pulse Tricep Dips Repeat as many rounds as possible in 20 mins ❤️️ and big love to you all 😘 #homeexercises #homeworkouts_4u #fitmomsofig #girlyexercises

Bài viết do Anna Strode (@bubs2bikinis) chia sẻ vào Th10 1, 2018 lúc 2:25am PDT

Tập thể dục là thói quen bạn nên duy trì, vì sức khỏe của bản thân và cả em bé. Bạn có thể tham khảo ý kiến của bác sĩ để lựa chọn cho mình bài tập hay bộ môn phù hợp nhất nhé!

Nguồn: Romper

—

Những bài tập yoga thực hiện cùng với thú nuôi