Fitness for pregnant women: what is allowed and what is not - advice from a trainer

Beck Wilcock is a true champion and fitness star. She does not just do selfie in the gym, she runs marathons and takes part in triathlons. And quite successfully. But what happens when a fitness guru becomes pregnant? Beck, who recently gave birth to her son, baby Bo Patrick, shared her secrets.1/3 Photo: @becwilcock Photo: @becwilcock Photo:@becwilcockAccording to the athlete, it is important to remember during pregnancy that you cannot control everything: “Your body, emotions, physical abilities change a lot. And the best advice I can give is to embrace these changes that happen every day. It is all part of your motherhood.” But Bec Wilcock did not advise eating for two. “I don’t think it’s necessary. But I was indulgent with myself and allowed myself to eat what I wanted.” The Instagram star said that she ate six meals a day - in small portions. In between, she drank water. “I wanted smoothies all the time. I made banana and goji berry ones. In addition, I needed more carbohydrates. Otherwise, my diet did not change much,” says Bec.A photo: @ becwilcockIn addition, the coach formulated three important rules of training during pregnancy. Decrease the load She did not stop training with weight. But the weight she took was reduced by 30 percent. "I reduced the intensity of the loads to 70 percent of the usual. In addition, in the third trimester I rested more. You need to listen to your body and not exercise through strength, "advises Beck." At the 32nd week of pregnancy, the athlete stopped training at all in the gym and started walking. "Do not introduce anything new into your workouts. You must be sure of the possibilities of your body, "- warns Beck. Pick up the right clothes. If you usually wear t-shirts and leggings with a tightening, set them aside until the time when you give birth. "You should avoid excessive compression." "Do not wear tight clothing. Try not to put pressure on your stomach or chest. You have to breathe freely, "Beck says. Let's add: if Mammy's breathing is difficult, it can lead to hypoxia of the fetus. This is very harmful. Therefore, future mothers are forbidden to dive and generally hold their breath.Photo: @ becwilcock3. Do it with the coach. Your training at the gym should be supervised by a professional. Even if you have been doing it yourself for a long time. After all, even the champions pay for the lessons. "Even if you know what you are doing, it is always advisable to consult what exercises during pregnancy are best for you. Often it is necessary for someone to follow how you perform the exercises. I've been working as a coach for ten years and still take lessons from time to time, "says Bek. And, of course, consult your gynecologist: it's possible that even the usual loads will be contraindicated to you. After all, everyone's health is different.Sample workout from Beck Wilcock:1.Warm-up – 5 km on a stationary bike. 2. Deadlift – 10 reps. 3. Squats with dumbbell raises to the chest – 10 reps. 4. Bent-over dumbbell rows to the chest – 10 reps. 5. Bicep curls – 10 reps. 6. Squats – 10 reps. 7. Tricep extensions – 10 reps. 8. Burn 10 calories on a stepper. That was one circuit. Next – rest for a minute and a half (or more if you feel the need), and then repeat the circuit, starting with deadlifts. Beck does a total of 6 approaches. But remember, she is a champion. Publication from BEC WILCOCK (@becwilcock) Jan 27 2017 at 12:24 PST