siku 25 kuelekea kombe la dunia...!!

ni siku 25 tu zimebakia kuelekea Kombe la Dunia....mungu atuweke tuweze kushuhudia hizo mechi...!!

..la shavu...!!!

huyu jamaa sijui meno na ulimi vina hali gani huko ndani .....mmmmhhhhh!!

Exercise for pregnant woman

If you were to see a pregnant woman exercising in your gym, would you be shocked or would you barely notice her? The response from many people is surprise. Isn't it harmful for the baby? The truth is; pregnant women can exercise and should exercise throughout their pregnancy. They just need to take certain precautions. For instance, when performing aerobics, a pregnant woman's heartrate should never go above 130-140 beats per minute. If it does, you need to cool down. It is dangerous to your baby for you to overheat. A pregnant woman also needs to concentrate on her breathing. If you need to hold your breath when doing something, then you are doing too much and are over-exerting yourself. If you have been exercising both with weights and aerobics, you can continue to do so in moderation. But if you have not been exercising, it is not recommended that you begin a new program. If your doctor feels it is alright, then use light or no weights and keep aerobics to just walking. By exercising throughout your pregnancy, you are helping yourself to a better, healthier life and a less intense labor experience.
 
GOOD EXERCISES FOR PREGNANT WOMEN

1. Any sitting exercise machine. Such as;
   lat pulldown (back)
   cable curls (biceps)
   lateral raise (shoulders)
   triceps extensions
   leg extensions (quadriceps)
   seated leg curl (hamstrings)
   seated calf raise
   cable crossovers (chest)

2. Use low weight with high reps. Try to perform between 12-15 repetitions in 2-3 sets each. If the last few reps are difficult, you will need to lower the weight.

3. It is not a good idea to do abdominal work after the first trimester. Especially on your back.

WORKOUT TIPS FOR PREGNANT WOMEN

1. Drink plenty of water before, during and after your workout. Your baby needs the fluids.
2. Remember to breathe. If you hold your breath for more than a few seconds, you are doing too much and your baby loses precious oxygen.
3. After the first trimester, do NOT do any exercises that require you to be on your back. It puts too much pressure on your organs and the growing fetus.
4. Do NOT perform squats. It can cause the separation of the placenta from the uterus.
5. Perform each exercise slow and fluidly. Do not make any jerky movements.

PAMOJA TENA..........

Baada ya kutengana nanyi wadau wangu kwa takribani miezi miwili kwa sababu ambazo hazikuweza kuzuilika, leo kwa rehema na uweza wa Mwenyezi Mungu tuko pamoja tena kuendelea kupata habari na vituko vya michezo.