How long can you practice yoga ball after delivery? can sitting yoga ball speed up the process of labor before delivery?
- Can sitting on a yoga ball before delivery speed up the labor process?
- The mother of the second child has a big belly like a ball after childbirth, how to lose weight during lactation?
Can sitting on a yoga ball before delivery speed up the labor process?
Pregnant women sitting yoga ball can help open the pelvis, conducive to natural labor, conducive to the healthy development of the baby, improve blood circulation and metabolism, reduce edema during pregnancy.
Near the expectant mother, weight gain, at this time exercise must pay attention to safety, in line with the principle of favorable delivery, can not be too tired. During exercise, it is important to control the exercise intensity: the pulse should not exceed 140bpm, the body temperature should not exceed 38 ℃, and the appropriate time should be within 30 minutes. Don't stand for too long, sit or walk for a long time.As for high-risk pregnant women (such as placenta previa, pregnancy induced hypertension, etc.), activities should be carried out under the guidance of doctors.
The movements of yoga balls also need to be paid attention to, such as:Backbend movements will make the already stressful lower back more vulnerable, so don't do it.The movements of landing on the abdomen and handstand are not allowed.It will cause a greater burden and even cause a rupture of the rectus abdominis.Deep twisting movements should also be avoided, and simple rotation of the shoulder, neck and upper chest can only be done.
In addition, during pregnancy, hormonal changes will secrete more "relaxin", which may be softer than usual. Therefore, do not stretch too much when doing the action, otherwise it will be easy to hurt.
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The mother of the second child has a big belly like a ball after childbirth, how to lose weight during lactation?
Hello, I am glad to answer your question. I hope my following answer will be helpful to you.
Recovering from the excitement after the birth of the baby, many pregnant mothers feel distressed about their bloated figure during pregnancy, and some mothers even want to lose weight quickly through drugs, dieting, early exercise and other ways. However, for pregnant mothers who have just experienced childbirth, we do not recommend losing weight blindly, especially those who are still breastfeeding. It is generally believed that pregnant mothers should not lose weight until four and a half months after giving birth, and they should pay attention to weight loss methods. If the method is not appropriate, it will not only hurt the pregnant mother's own body, but also affect the breast-fed baby.
How to lose weight:
Postpartum body recovery, must be step by step, not too hasty and fierce. In fact, pregnant mothers can easily restore their pre-pregnancy figure after delivery as long as they do the following three things: breastfeeding, reasonable diet and correct exercise.
1. Lactation:
Some pregnant mothers have some misunderstandings about breastfeeding, thinking that breastfeeding needs more nutrition, which is easy to make the body fat. In fact, breastfeeding not only does not cause weight gain, but also helps pregnant mothers consume fat. Some studies have found that pregnant mothers need to consume about 500kcal calories in order to secrete milk every day, that is, if pregnant mothers eat more 500kcl food every day than usual, it will not cause weight gain, so pregnant mothers are already losing weight by eating less than 500kcl food every day. During lactation, the weight loss standard that is relatively safe and does not affect milk secretion is 400-500g per month, step by step, not at the expense of harming the health of pregnant mothers and babies.
two。 Eat properly:
During lactation, pregnant mothers can appropriately reduce the intake of starch, but in order to ensure the intake of protein, milk, eggs and other foods containing high quality protein and rich calcium and iron must be consumed every day, so as to ensure the secretion and quality of milk. Choose more high-protein and low-fat foods, such as fish, shrimp, chicken, etc., eat less high-fat foods, and ensure 750-1000g vegetables and fruits every day. Supplementing enough vitamins, trace elements and dietary fiber to form the habit of eating less and eating more is more conducive to body recovery.
3. Exercise correctly:
Although it is necessary to exercise to lose weight, pregnant mothers who have just given birth try to avoid running and other strenuous exercises as far as possible. pregnant mothers can do exercises such as leg lifting and anal contraction to help restore and strengthen the rectus abdominis and pelvic floor muscles. you can also do postpartum yoga and stretch muscles under the guidance of professionals.
The practical experience of an old mother who lost 12 jin a month and did not rebound.
To lose weight is nothing more than to open your legs and control your mouth, but during lactation, you have to breast-feed your child, so don't go on a diet and pay attention to balanced nutrition, so you still have to rely on proper exercise to lose weight. However, due to the need to take care of the children during lactation, I do not think it is suitable for more strenuous activities such as running. My experience is to make use of fragment time to do some simple small exercises.
1. Sit-ups
I am the baby after falling asleep to do 50 a day, the lightning does not move. The effect is obvious, but the rebound is relatively fast, so we need to stick to it. I have no extra weight on my stomach now, and I have basically returned to prenatal, and the baby is now 11 months old.
two。 plank
This needs to slowly increase the time, the early will be more tired, but the effect is also very obvious. Thin legs, thin stomach, thin arms.
3. Stand against the wall.
This is also my motionless, every day take time to stand for 20 minutes, posture must be standard, this can not only lose weight, but also shape, if you feel bored, you can use ipad to see variety or TV series, better adhere to, the intensity is not big.
4. Here comes the best. Take care of the kids!
Try it for a month during the day and night, absolutely thin!
How to get back in shape after delivery is a matter of concern to many mothers. How to get back in shape, we must first find the crux of the problem, which is the key to solving the problem. For the causes of obesity, it is divided into the following problems.
Postpartum rectus muscle separation type
In the later stage of pregnancy, the enlargement of the uterus separates the abdominal muscles to both sides, resulting in the separation of rectus abdominis, resulting in postpartum abdominal relaxation and large belly shape.
How to judge whether the postpartum rectus muscle separation is caused by obesity?
The method is very simple, you can do it at home. I also tested it in this way after I gave birth to my second child.
1 lying on the bed, exposing the abdomen, the body is in a relaxed state, with the right index finger and middle finger vertically into the abdomen.
2 legs are bent, and then lift the body, slowly feel the abdominal muscles on both sides to squeeze fingers in the middle, if you can not feel the squeeze, expand the distance between the two fingers, find the tense muscles on it.
(3) measure the approximate distance between muscles with your fingers, from top to bottom, and determine the existence of rectus separation above 2 cm, which can be restored by self-movement. More than 3 centimeters need professional guidance and recovery.
4 rectus muscle separation mostly exists in pregnancy, fetus is too large, polyhydramnios, multiple pregnancies and multiple pregnancies, generally can be recovered half a year to one year after delivery.
So, how can exercise recover on its own?
One-breath push method (suitable for the month)
Lie on your back on the bed, bend your legs, place your hands on both sides of your belly button, take a few abdominal breaths, then, when you exhale, contract your abdomen inward, push your hands inward and downward, and stay for 10 seconds, 5-10 minutes at a time, 5 times a day.
Take in the abdomen in the second standing position
Find a wall and stand with your back to the back, with your upper body leaning against the wall and your feet 30 centimeters away from the wall. Then, take a few deep breaths, contract your abdomen as you exhale, press your lumbar vertebrae against the wall as much as possible, and then inhale and recover. Do it 10-15 times each time, repeat 2-3 groups.
Three-plate support
Lie prone with the elbows at 90 degrees to the shoulders and the knees supporting the body to keep the upper body parallel to the ground. Then slowly lift the knee off the ground, stay as long as possible, and keep the whole body parallel to the ground.
Obesity due to deficiency of spleen and stomach
Postpartum mother everywhere is very thin, but the belly is very big, this situation may be caused by deficiency and cold of spleen and stomach. Deficiency of spleen and stomach mainly has the following symptoms:
1 person is relatively thin, but has a stomach, loss of appetite will always have the feeling of abdominal distension.
The tongue is swollen and there is a lotus leaf tongue, that is, there are tooth marks around the tongue.
If the stool is not formed, it is easy to have diarrhea.
Spleen and stomach is the organ of digestion and transportation of the human body, once moisture, water vapor, cold block in the body, can not be ruled out, the nutrients and metabolites in the body can not operate, the accumulation of abdomen, resulting in a big belly, not easy to lose weight.
It can be improved from two aspects: diet and exercise.
Diet: cereal grains are peaceful, benefit the spleen and strengthen the stomach, and can supplement a variety of nutrients.
Bean products invigorate the spleen and replenish qi, rich in protein, and easy to be absorbed by the human body.
Sports: you can jog, play tai chi, etc., pay attention to keep warm during exercise, do not catch cold.
Excess nutrition during pregnancy
Every pregnant mother wants the fetus to be strong, and it is easy to get hungry during pregnancy, which will inevitably lead to excessive weight growth and overweight during pregnancy. After giving birth, the stomach still looks like a 5.6-month-old baby.
Diet: you can eat less and eat more without affecting your baby's breast milk. Replace greasy, high-fat broth with milk, soy milk, etc.
Exercise: aerobic exercise and anaerobic exercise combined with alternating exercise.
Go to professional studio to practice yoga and so on.
Six months after delivery is the golden period for getting back in shape. Without affecting breast-feeding, mothers can choose the right way to lose weight and become a hot mother with a bright figure.
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