Tip: This fitness plan is suitable for use before pregnancy. The purpose is to make childbirth smoother and the baby's genes to be more perfect.

Pre-pregnancy fitness plan for expectant mothers:

For women who have always had exercise habits, the key point in formulating a pre-pregnancy fitness plan is: preferably, this plan can be extended until after pregnancy. Maintaining moderate exercise for a long time is very important for women's health during pregnancy. For those women who do not like to exercise at ordinary times, the pre-pregnancy fitness plan should choose an easy-to-persist and low-intensity exercise, such as walking. , swimming, yoga, etc.

Based on United StatesExercise According to research by the Medical Association, a healthy exercise program includes three aspects: 1) 20 to 60 minutes of aerobic exercise every day, 3 to 5 days a week, such as Walking or biking; 2) Muscle strengthening training 2 to 3 days a week, such as strength equipment training; 3) Flexibility exercises 2 to 3 days a week, such as daily stretching, yoga, etc. And even if you are pregnant, these exercises are fine for you and are even recommended to continue. . % E+ `5 V" Z" z. M$ {
If you don’t usually like to exercise, you should gradually increase the amount of exercise, starting with some easy activities.Start moving, such as walking for 10 to 20 minutes every day, or adding some exercise into your daily life, such as taking the stairs instead of taking the elevator, or getting off the car one or two stops ahead of time and walking.

Father-to-be’s Conception Preparation Plan:

The 9-month preparation period for expectant fathers: change bad eating habits, eat more high-protein and high-fiber foods, and actively participate in physical exercise. At this time, you should start to quit drinking and gradually reduce the frequency and amount of drinking. Rubella vaccination 8 months before conception: Rubella virus can be transmitted through the respiratory tract. If an expectant mother is infected with rubella, 25% of rubella patients in early pregnancy will suffer serious consequences such as threatened abortion, miscarriage, and intrauterine fetal death. It may also lead to congenital malformations, congenital deafness and other misfortunes after birth. Therefore, if you are infected with the rubella virus in early pregnancy, your doctor is likely to recommend an abortion. The best prevention is to get the rubella vaccine before getting pregnant.
The 8-month preparation period for expectant fathers: Choose a residence that is at least half a year away from the renovation period as your home to raise your baby. Remember, the furniture must be ventilated for at least 3 months before moving in.

The equipment exercise plan for expectant fathers is as follows: (Only suitable for entry-level or primary exercise expectant fathers, those with basic knowledge can skip it)

Methods: Exercise, eat properly, work and rest on time; have a positive and optimistic attitude - very important!
The diet should be no less than two bags of milk, 4-6 eggs, and fruits every day, and the mentality should be adjusted by yourself.
The training plan is as follows: (Basics for the first three months)
Exercise principles: 1. The time is 40-60 minutes each time.
2. The weight of the equipment is 50% of the maximum strength,
3. After completing the exercise, add ten minutes of hip, knee, and foot joint stretching exercises to avoid edema after pregnancy.
Fourth, exercise 4 times a week, do interval exercises, and rest at other times.
5. Pay attention to your sitting posture at work and maintain good posture.
Sixth, it is strongly recommended to use equipment for exercise, not just simple bare-hand exercise; focus on large muscle groups, and increase small muscle groups after three months.
7. Add 30 minutes of jogging (treadmill speed of 6 kilometers per hour) before exercising

Day 1:

Chest:
Dumbbell chest press 8-10RM (times) x3
Dumbbell wide chest 8-10RM
Dumbbell fly 8-10RM
Triceps:
Instrument holding and pressing down 8-12RM (times) x3
Dumbbell neck flexion and extension 8-12RM
Narrow Grip Barbell Chest Press 10-15RM
Day 2: Rest

Day 3:
Back
Dumbbell single-arm row: 8-12RM (times) x3
Dumbbell bent leg deadlift: 8-10RM - 80% of the maximum weight, the deadlift is the king of movements!
Dumbbell bent over row: 8-12RM
biceps

Seated dumbbell alternating curls 8-12RM (times) x3
Small dumbbell standing curl 8-12RM
External rotation dumbbell curl 8-12RM
Day 4 Rest

Day 5: Shoulders - are the key parts to improve your body shape.

Seated dumbbell press 10-12RM (times) x3 - heavy weight!
Standing Dumbbell Lateral Raise 10-12RM
Upright dumbbell row 10-12RM
Day 6 Rest
Day 7 Legs
Barbell Squat 10-15RM (times) x3 groups
Barbell straight leg deadlift 10-15RM
Calf raise 10-15RM

The exercise plan for the next three months will be modified based on the results of the first three months. There are no shortcuts to exercise, and you will gain if you work hard;